Adarq.org

run 8km easy pace

24/3/22
squats 90kg 3 x 3
sl rdl 22kg 2 x 10
bss 10kg dbs 2 x 8
leg curl 35kg 2 x 10

didn't have 3x5 in me legs too tired and no focus, knees tweak and si joint been playing up so kept the lower volume. did some core stuff mixed in the last sets.

the more i exercise the more prehab/stretching etc i need but the less time gaah

run 10k 5.15 pace easy legs still fried from weekend + squats yesterday

played basketball (21) for the first time in like 2 years! my gym is a YMCA so has a court. took a while for shooting to come back. can still grab the rim with 2 hands.... a bit more strength work and some jumping work + fresh legs and think i could still dunk! (felt like 10ft but who knows).

my new goal in hybrid athleticism may be to run an ultra whilst being able to dunk.

also weighed in at like 86kg today, too heavy!

gym
chins 3 x 10
db ohp 24kg x 6 20kg x
db bp 30kg 10, 12
seated row 57kg 2 x 12
tri pdown 20kg x 12
bi curl conc 16kg x 12
Lateral raise 8kg

I also had problems with inverted rows, so Im doing those silly 'back-widows'. They are prescribed to be done on the floor or standing at a wall, but i do them at the doorway for a greater ROM.
It is not the best or most compound exercise in the world but it does get difficult with controlled high rep scheme and gives you some real lat soreness (and bruises at the spots under the elbows that you push lol ).
Also, i am using a power bag, you can't order it but can't you build one? Any pullable object that weighs  over 15kg can make a great one-arm-bent-row workout.

I tried some row type stuff with bags but couldn't get a decent ROM and for doorway we're not allowed yo open the door other than for collecting food etc and our bathroom doorway isn't suitable for anything... but almost done now anyway and I'm sure years of training isn't lost in the 10 days ive been here haha.

1 day to go, released upon nx tomorrow after days and 4 negative PCRs!

2 days ago was rest letting my funky heart settle down
+ yoga 30m + 20m meditation 1hr 30 + 30

yest
yoga 30m + meditation 1hr + 30m
Spin bike 30m
Push up total 100
Bw squat 100
SL good morning with 5k ish bag 2 x 20

Today
yoga 25m + meditation 1hr + 30m
Spin bike 30m
Push up total 100

may have missed a day out idk they've all merged into one. this will be 34 days 9f isolation over the lsst 18 months ha

been doing some yoga with adrienne routines on YT as was getting bored of repeating my routine over and over. highly reccomend to anyone looking to give yoga a go. plus her and her dog are pretty cute ha

Meditation been doing a morning sit of basically vipassana/breath/concentration meditation and evening sits been trying out some loving kindness meditation which sounds kinda soft but think it's had a positive effect on my mood, leaves me feeling warm and fuzzy. def gonna stick with it.

Also been keeping a mood/day/thought/gratitude journal which again i always thought was a bit soft but found it nice to empty some of my brain on paper each day.

lots of mental stuff coming up here but u guess mind and body are one and all. for sure any of yoga, exercise or meditation can generally kick me out of a bad mood pretty quick and writing about that really makes ut obvious.

damn I'm becoming soff, need to find a squat rack and some barbells ASAP 

Yoga 35m Meditation 1hr + 30m
Spin bike 45min
Push ups 34, 33, 33
SL Knee dips 34,33,50

Finally in New Zealand! Arrived yesterday (7hr + 18.5hr flight across 13 timezones) now for 10 days of isolation in a hotel. Day 0/1 covid test was negative so hopefully tomorrow we will be allowed out for a period (no heavy exercise allowed though). Had a spin bike delivered today so that will keep me mostly occupied for now.

Today
Yoga ~40m Meditation 1hr + 20m
Spin bike 1hr (no idea how fast or far, very basic equipment! but got a decent sweat on)
Push up 50, 40, 40

Goals whilst I'm here will be to do an Ultra +/- Marathon, At least one mountaineering trip (hopefully Mt Cook but looks like I'll need to develop some technical proficiency).

yest

pull up 3 x 10
db ohp 20kg x 9 16kg x 15
dips 14 11
face pull 12.5 2 x 15
curl inc 14kg x 12
tri 18kg x 12
Lateral raise 6kg x 15

runs this week 8.5km, 2 x 5km one quicker around 22m

had some issues with si joint on last run 2/7. been staying with my parents quite a bit and they have 2 1yr old labradors which are crazy and I think trying to control them has thrown my back out. ended up on the floor at one point!

mentally feeling much better.

Awesome!!! 3:27 is no joke either! 

Thanks!

DOMs are out of this world, had a lot of DOMs in my life but this is unlike anything I've ever experienced! Quads being by far the worst (I guess they take the brunt of the eccentric loading?) Thankfully joints etc feel good! Balls of my feet also feel sore af/bruised...ran in carbon plated hokas (rocket x) which probably are a bit harder over the distance than I'm used to (they felt great in the race though).

Maybe will do a very light jog tomorrow, we'll see.

21/9
run 8km at 4.59m/km pace
stretched calves
bit sore. extensor tendon left big toe a bit sore, sometimes happens after long runs