Adarq.org

15 January 2020

Bodyweight@session : ~85,5kg
Soreness : some legs, chest, lats
Injuries/aches : none

SEATED NEUTRAL GRIP DB OHP:
10@15kg each hand ( +2,5 kg )
10@17,5kg each hand ( +2,5 kg )
10@17,5kg each hand ( +2,5 kg )
10@17,5kg each hand ( +2,5 kg )
10@17,5kg each hand

[SS1a]STANDING Z BAR CURLS:
12@22,5kg ( +2,5 kg )
12@25kg
12@27,5kg ( +2,5 kg )
12@30kg

[SS1b]TRICEPS ROPE PULL DOWN:
12@17kg
12@17kg
12@23kg ( +6 kg )
12@23kg

DB SHRUGS:
15@20kg each hand
15@20kg each hand
15@20kg each hand

Nice improvements.

13 January 2020

Bodyweight@session : 86kg
Soreness : none
Injuries/aches : none

PAUSED ATG SQUAT:
10@10kg
10@20kg
10@30kg
10@40kg
10@50kg ( +5 kg )
-Solid. Slow execution, strict pauses.

SEATED HORIZONTAL CHEST PRESS MACHINE:
10@55kg ( +5 kg )
10@60kg ( +5 kg )
10@60kg
10@65kg ( +5 kg )
10@65kg

WIDE GRIP LAT PULL DOWN:
10@59kg ( +6 kg )
10@59kg
10@65kg
10@65kg
10@65kg

That gaining strength back feeling is always nice.

10 January 2020

Bodyweight@session : ~86,5kg , heaviest since summer 2018
Soreness : none?
Injuries/aches : none

RDL:
8@20kg ( -10 kg )
8@40kg ( -10 kg )
8@60kg ( -10 kg )
8@70kg ( -10 kg )
8@80kg ( -10 kg )

DIPS:
10@BW ( -2 reps )
10@BW ( -1 rep )
10@BW ( -1 rep )
10@BW
10@BW

SEATED CABLE ROW:
10@53kg ( -12 kg )
10@59kg ( -6 kg )
10@59kg ( -6 kg )
10@65kg
10@65kg

Little over 1 month since i did this workout again, so reasonably weaker.
No running during the weekend, too busy Saturday and too windy/rainy Sunday.

Planted the first seeds for 2020. It is way too cold outside, but i plant in the office, got a big window facing south-west so tons of sun and temperature steady around 25 Celsium. It is practically a green house.

Experimental seeding this year, two new varieties that a friend of a friend provided :

• Aji Charapita, famous as the most expensive hot peppers in the world. Idk about that, seeds are all over the net so i doubt it. Those peppers are very cool, little orange balls with a sudden and extreme burst of heat that also quickly goes away.
• Scotch bonnet , those are like scorpions but bigger and about half hot, so it is a great everyday choice.

The Carolina reaper plants gave a lot of peppers. But i am probably growing them just because it is the hottest in the world. This shit is not edible,  it is purely toxic. We are 3 experienced, almost addicted, chili eaters and yet we haven't been able to consume, together, even one whole normal sized pepper at a meal. The burn is really out of this world. Oh well ill keep farming it, it is so extreme as a.... creature that it is enough rewarding do it. It is easy now too, the tree is multi-year. After the big colds , around early March, i chop it down to a few inches above the soil, then after a little while it sprouts new branches and re-grows, using the already established root system. So new 'babies' are much stronger. It will be the 4th year i do this IIRC. Awesome!

8 January 2020

Bodyweight@session : ~86kg
Soreness : legs ( mostly glutes ) , chest, lats
Injuries/aches : none

SEATED NEUTRAL GRIP DB OHP:
10@12,5kg each hand ( -5 kg )
10@15kg each hand ( -2,5 kg )
10@15kg each hand ( -2,5 kg )
10@15kg each hand ( -2,5 kg )
10@17,5kg each hand

[SS1a]STANDING Z BAR CURLS:
12@20kg ( -5 kg )
12@25kg ( -2,5 kg )
12@25kg ( -5 kg )
12@30kg

[SS1b]TRICEPS ROPE PULL DOWN:
12@17kg
12@17kg ( -6 kg )
12@17kg ( -6 kg )
12@23kg

DB SHRUGS:
15@20kg each hand
15@20kg each hand
15@20kg each hand

STATIONARY BIKE:
20 minutes / 8.5km

Haven't done this workout since 10 December. Went pretty well.

Happy new year forum!

4 January 2020

JOG 500m
RUN 5K @ 29:13
JOG 1000m

Rusty, mostly at pacing. Wanted to go at around 5:45, kept going faster or slower, couldn't find that 'set pace' balanced feeling.
Ended with an average of 5:50. Pretty fair i guess, last run was 21 Dec.   

^^^
That would be fun indeed. But there aren't many races in general. Next ones here are end of March and middle April. So i don't have the luxury to pick small distances.
Actually, now with the new smoke-less abilities, i'm already having planning problems because i feel a growing temptation to do 10K races , but then there just aren't enough 5Ks.
Meh. The good thing is that it looks like running is becoming a trend, so more and more events pop up, like this one i did previous weekend. We'll see.

---

Ok , so this previous week i didn't train after Tuesday because i somehow strainned my left trapezoid, while my legs were destroyed from doing PR XC race - season high volume squatting - lifetime 5K PR back to back.

21 December 2019

Went running. Plan was to go as far as i can with a 5:30 km pace ( 10 seconds faster than lately established set pace of 5:40 ).
Secret hope: last 10K at that pace, smash PR.
Reality: did that run at around 3PM Saturday, fasted. Last meals were a very light dinner Friday night, a rather light lunch Friday noon, and a very light dinner Thursday night.
Result: i was keeping that 5:30 pace with ease , but around 4K i felt like i run out of glycogen. Not even sure if it's possible so soon, but i felt dizzy and keeping the same pace suddenly became too hard. Sucked it up, completed 5K at 27:10 ( 2nd fastest EVER at this course ), then did a slow jog cool-down km and called it a day.

If soreness allows me, i intend to attempt a 5K PR tonight, not at my default uphill-downhill course, i have spotted a flat course, tarmac surface , a square circuit of 500m, so 10 rounds.

17 December 2019

Bodyweight@session : ???
Soreness : legs sore all over, new sore muscles = abductors and hamstrings from squatting. chest and lats also having DOMS
Injuries/aches : none

Body condition was not ideal for a lifetime PR attempt but i had to:
Weather was unexpected hot (15'C at 8PM) and somewhat dry (77% right next to the sea ), plus next days i have various errands and then im off for Xmas holidays, then id be de-trained etc etc, so it was last night or never.

-Warmup slow jog + stome strides 1.75km

-5K TIME TRIAL : 23:56 ,   

-Cool down slow jog 1.75km

Wowowow, now that's a way to end the year!
-Planned it very well as you can see at the tracker screenshot too. Goal paces were 5:10-5:05-5:00-4:50-4:4x. Stayed close to the plan but was ~10'' faster feeling i am keeping some reserves too. Kept at it without letting me go to exhaustion, then at the last 1.5 km went all out, for sure 100%. You can even see the little bump-up at the start of that final attempt at the tracker.
-Destroyed my (only achieved in races ) PR by about 1,5 minute , broke 25' milestone, broke 24' too , all km splits are below 5' , last kms were 4:40, 4:36,while  ive done faster than than 4:45 only at 1KM sprints after resting.
Multi PRs, i think that is like a level-up certificate. Magnificent, such a warm rewarding feeling. Happy!