Adarq.org

5 December

'Milk gains' session 

2K Warmup

1K TIME TRIAL : 3:52 ,  , previous was 3:56

5 minutes walking rest

800M TIME TRIAL : 3:25 ,  , previous was 3:30

8 minutes walking/slow jogging rest, dead.

400M TIME TRIAL : 1:18 ,  , previous was 1:20

3 minutes walking rest

2*400M @ 90 %

2K cool down

Total 9K @ 1:02:13

The 1K & 800M PRs were mixed uphill and downhill. The 400m PR was all downhill. about 15m descent, so was the previous PR.
Should have rested more after the 1K , 5 minutes  were not even close to full recovery, I could have done much better at the 800m. Oh well.
Delighted!!!!

3 December

C1a : STIFF LEG DEADLIFT : 15 @ 25kg ( +5 reps per set )
C1b : OVERHEAD PRESS / UPRIGHT ROWS : 12 @ 25kg ( +2 reps per set ) / 10 @ 25kg ( better form/ROM )
C1c : BICEP CURLS : 10 @ 25g ( better form/ROM )
C1d : CHAIR TRICEP DIPS x 12
C1 info : 8 rounds

Again, C1b was OHP in the first 4 rounds and upright rows in the next 4.
Upped reps @ stiff leg DLs & OHPs. Upright rows and bicep curls improving in ROM and form, might up reps in a coupe of workouts.
Nice.

Hahahaha just don't tell Eddie or Thor. I don't want to upset their rivalry.

lololol! Well the only Thor that can deal with 650kg is not the mountain, but the one from Asgard 

~2 mile (15 min run) to the street's mailboxes & back lol.

Farmer dude with an OCD for paused pullups randomly decides to go pick his mail , does 3.2K in 15 minutes, which is my all time 3K PR that I achieved just this week after months of training.

30 November

ATG PAUSED SQUAT:
15@BW
5x20 @ 25kg ( +5 reps per set )
-Damn it, however humiliating it may sound, those 20-paused-reps thing is difficult!!!

SS1a : PUSHUPS x 15 ( +better form/ROM )
SS1b : BENT OVER ROWS x 15 @25kg ( +better form/ROM )
SS1 info : 7 rounds
-Those also get too difficult with controlled speed / strict form/ full rom in all sets and reps. Hard to add reps. Oh well, no need.

28 November

'Tempo' workout ++

2K warmup
3K tempo : 4:45 / 5:05 : 5:03
3K cool down

Total 8K @ 52:11

Awesome! 3K @ 14:53 is bigtime  at this course, plus it broke the milestone of 5:00 average pace.
As a comparison quantity, my all time 5K PR at this course is 26:50 , pace 5:22.
Was faster than "tempo" though, closer to time trial, definitely not all out though, proof is i did 3K more afterwards.
I feel i am the fittest/fastest ever, i gotta embed some PR attempts in my program.

Take the job.

A) This:

i dunno, maybe i should take the job. worse comes to worst i really do hate it and leave after three months. best case scenario, the people are great and i'm learning new stuff and i have time and motivation on the side to start looking around.

You will never know how it is unless you get it. It is always totally different outside the job than inside the job. You can still find out if the urge to go the other path is so strong while being in that job. The opposite is not valid, you'll never know what opportunities and experiences and abilities and lessons could be earned in there, unless you take it.

B) You don't NEED the money, i get it. But what if tomorrow you do need them? Things happen and and everything changes in a split second. Not just for bad things (knock wood).

I would not take it only if i felt that most probably id hate it very soon , so id have to leave them and all the time and hope they invested would be wasted. Not sure if that is the case with that job, how much training someone needs to get full productive etc. If anyone qualified can do it, ok. But if it needs a lot of training, making them spend time to teach you the job and build hope that they found a key team member while you feel you will most probably leave it, idk , it  would seem a bit unethical to me.

2c

25 November

C1a : STIFF LEG DEADLIFT : 10 @ 25kg ( new exercise )
C1b : OVERHEAD PRESS / UPRIGHT ROWS : 10 @ 25kg
C1c : BICEP CURLS : 10 @ 25g
C1d : CHAIR TRICEP DIPS x 12
C1 info : 8 rounds ( +1 round )

One more exercise per circuit and 1 extra round in total. Nice.
C1b was OHP in the first 4 rounds and upright rows in the next 4.
OHP getting easier, should have put more reps in. Curls still too hard at this weight.