Adarq.org

24 April

'Speed form' run

3.5K warm up
Sprint 8x400m / about 3.5 minutes walking rest
1.5K cool down

Goal pace for the 400s was 4:05
I got 4:04 / 3:51 / 3:50 / 4:10 / 4:05 / 3:48 / 3:49 / 4:00
Progress!! last time average was 4:10 and was getting a couple of 3:5x , looks like im 10s faster after 1 month.
Garmin acknowledges it too, it upped my VO2max to 43 , estimated 5K race time is 24:36 (still off but fastest ever ) , estimated  10K race time 52:50, faster than real PR, that's a first!
Happy! 

21 April

C1a : STIFF LEG DEADLIFT : 12 @ 25kg
C1b : OVERHEAD PRESS: 15 @ 25kg
C1c : BICEP CURLS : 12 @ 25kg
C1d : CHAIR TRICEP DIPS : 15 @ BW
C1 info : 4 rounds

C2a : BULGARIAN SPLIT SQUAT: 12 each leg @ BW
C2b : UPRIGHT ROW: 12 @ 25kg
C2c : BICEP CURLS : 12 @ 25kg
C2d : CHAIR TRICEP DIPS : 15 @ BW
C2 info : 4 rounds

Finisher:
BULGARIAN SPLIT SQUAT: 25 each leg @ BW
OVERHEAD PRESS: 35 @ 25kg
BICEP CURLS : 20 @ 25kg
CHAIR TRICEP DIPS : 40 @ BW  ( +5 reps )

19 April

ATG PAUSED SQUAT ( tempo 3:2:1  ):
5x12 @ 25kg
Finisher (no pause ) : 37 @ 25kg ( +2 reps )

SS1a : PUSHUPS : 15 @ BW
SS1b : BENT OVER ROWS : 15 @ 25kg
SS1 info : 7 rounds
Finisher:
PUSHUPS : 30@BW
BENT OVER ROWS : 35 @ 25kg ( + 2reps )

Strong, felt very solid, as if form improved.

15 April

C1a : STIFF LEG DEADLIFT : 12 @ 25kg
C1b : OVERHEAD PRESS: 15 @ 25kg ( +3 reps )
C1c : BICEP CURLS : 12 @ 25kg
C1d : CHAIR TRICEP DIPS : 15 @ BW ( +3 reps )
C1 info : 4 rounds

C2a : BULGARIAN SPLIT SQUAT: 12 each leg @ BW ( +2 reps per leg )
C2b : UPRIGHT ROW: 12 @ 25kg
C2c : BICEP CURLS : 12 @ 25kg
C2d : CHAIR TRICEP DIPS : 15 @ BW ( +3 reps )
C2 info : 4 rounds

Finisher:
BULGARIAN SPLIT SQUAT: 25 each leg @ BW
OVERHEAD PRESS: 35 @ 25kg ( +5 reps )
BICEP CURLS : 20 @ 25kg ( +3 reps )
CHAIR TRICEP DIPS : 35 @ BW

Wow very strong!!!

13 April

ATG PAUSED SQUAT ( tempo 3:2:1  ):
5x12 @ 25kg
Finisher 35 @ 25kg ( +2 reps ) Skipped, legs dead from 2 big lifetime running PRs the previous 3 days, decided to show them some mercy.

SS1a : PUSHUPS : 15 @ BW
SS1b : BENT OVER ROWS : 15 @ 25kg
SS1 info : 7 rounds
Finisher:
PUSHUPS : 30@BW
BENT OVER ROWS : 33 @ 25kg ( + 3reps )

As of this Monday i started doing 16:8 intermittent fasting as an experiment. I've semi-tried it unsuccessfully in the past, but i haven't read enough. Back then I was thinking that a few calories like 50-100 in the morning do not interrupt the fast, but they do. Going more strict this time, the only thing besides water I'm consuming in the 16 hours fasting window is my morning coffee, no sugar/milk added. Lets see how it works...

Awesome read, extremely vivid description, making perfect sense while total incoherent. Like when watching Mulholland Drive or Vanilla Sky was like watching a dream on TV, this one was like reading it in a book 

8 April

C1a : STIFF LEG DEADLIFT : 12 @ 25kg
C1b : OVERHEAD PRESS: 12 @ 25kg
C1c : BICEP CURLS : 12 @ 25kg
C1d : CHAIR TRICEP DIPS : 12 @ BW
C1 info : 4 rounds

C2a : BULGARIAN SPLIT SQUAT: 10 each leg @ BW
C2b : UPRIGHT ROW: 12 @ 25kg
C2c : BICEP CURLS : 12 @ 25kg
C2d : CHAIR TRICEP DIPS : 12 @ BW
C2 info : 4 rounds

Finisher:
BULGARIAN SPLIT SQUAT: 25 each leg @ BW ( +3 reps per leg )
OVERHEAD PRESS: 30 @ 25kg ( +3 reps )
BICEP CURLS : 17 @ 25kg ( +1 rep )
CHAIR TRICEP DIPS : 35 @ BW ( +5 reps )

Finisher megaset getting insane, lol , 132 reps, 6.5 minutes duration.

6 April

ATG PAUSED SQUAT ( tempo 3:2:1  ):
5x12 @ 25kg
Finisher 35 @ 25kg ( +2 reps )

SS1a : PUSHUPS : 15 @ BW
SS1b : BENT OVER ROWS : 15 @ 25kg
SS1 info : 7 rounds
Finisher:
PUSHUPS : 30@BW ( + 2reps )
BENT OVER ROWS : 30 @ 25kg

Limit strength here, not sure how i can progress now. Its is fine, i am happy with repeating this workout with small improvements in form/ROM.
Fuck high-rep with low weight, fuck home workouts, fuck closed gyms, fuck covid, duh!