Adarq.org

16 December 2019

Bodyweight@session : ~85.5kg
Soreness : quads, glutes, calves, pretty intense too. PR on XC race does not come for free.
Injuries/aches : none

PAUSED ATG SQUAT:
10@10kg
10@20kg
10@30kg
10@40kg
10@50kg
SINGLE LEG BOX SQUAT:
8 each leg @ BW+5kg
6 each leg @ BW + 10kg
-Nice.


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

WIDE GRIP LAT PULL DOWN:
10@65kg
10@65kg
10@65kg
10@65kg
10@65kg

Nice workout yesterday, pretty strong despite 10 days without doing it.

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.

^^^
Press Ctrl+F , type race , it's all over the page, but not in a separate pointed out post indeed. Here is the initial post about the race, 10 days before it.

I have a 4km race next Sunday ( kinda XC, road but with a lot of uphill and downhill, but not too much ). Goal is sub 5:00 average pace ( so sub 20:00 total ).

Damn it, should have pointed out more clear, i think i over-did it in preparation, not enough recovery/tapering, you would have prevented me from that.

---

15 December 2019

RACE DAY: 3.6K @ 17:42 electronic

First race ever below 5:00 km pace ( average for this was 4:55 ) , 
Weird race. Didn't know the course, didn't know the exact distance. Turned out to not be a road race after all, it was, say, 30% road and 70% trail. Previous days had much rain so there were muddy parts too. In general my Takumi Sen adizeros were not particularly happy about the surface.
Also it was all uphill and downhill, the entire race, no flat part at all. First half was downhill, went out too fast, had 4:20 average pace at around 700m in, actively slowed down to not gas out later. Good choice, the finishing km was the hardest, intense uphill ( 20-30m vertical rise worth ), would have serious problems if i haven't reserved some juice, went all out at it to record a 5:05 pace at it ( did 2:58 for ~570m ), pretty well.
I am happy that i broke 5:00 average. I am somewhat unhappy because i thought i was good for much more in a so short race, like 4:30 or so, but my mind doesn't accept the XC/trail difficulty part as an excuse, which was decisive.
The only way i can 'feel' i did well is looking at the results: i am 10th out of 70 people. Winner did 13:50 , 2nd and 3d just below 14:30 and 4th did 16:00. So winner was ~3:50, podium was around 4:00 and 4th place was 4:30. I guess it was a hard slow-ish race, so my 4:55 is a pretty good average pace. Ill take it.

12 December 2019

Bodyweight@session : ???
Soreness : none
Injuries/aches : none

1½ hours full court basketball.
Very very good endurance again. Was supposed to play buffered to not over-tire myself but didn't, wasn't all out wither but up-tempo for sure.
Gassed out at around 50 minutes of continuous play. Still great, considering I haven't balled for about 1 month.
Vert still gone. Annoying.

^^^
Tutorial on how to do a muscle up:
1) Be a shredded ripped gymnast beast, so much that the yt screenshot looks like those medical anatomy dolls.
2) Just do the muscle up or whatever calisthenics u feel like with ease.

Sorry, i had to 

10 December 2019

Bodyweight@session : ~85.5kg
Soreness : none
Injuries/aches : none


SEATED NEUTRAL GRIP DB OHP:
10@17,5kg each hand
10@17,5kg each hand
10@17,5kg each hand
10@17,5kg each hand
10@17,5kg each hand

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

[SS1b]TRICEPS ROPE PULL DOWN:
12@17kg
12@23kg  ( +2,5 kg )
12@23kg
12@23kg

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

STATIONARY BIKE:
15 minutes / 7.5km / 159kcal

Weather is fucked up, much rain and wind, can't run, while Sunday's race is closing in.
Sucks, did bike yesterday, want to do intervals today but it looks like ill have to do them on treadmill.
At least forecasts say it will be dry on Friday ( planned for the last run, long slow recovery one ) and most importantly dry and semi-sunny at Sunday morning for the race.

6 December 2019

Bodyweight@session : ~85.5kg
Soreness : none
Injuries/aches : none

PAUSED ATG SQUAT:
10@20kg
10@30kg
10@40kg
10@50kg
10@50kg
SINGLE LEG BOX SQUAT:
8 each leg @ BW+5kg
8 each leg @ BW + 10kg
-Switched to SL squats for intensity, as announced a couple of weeks earlier. Gonna keep it like this, build up 10s of ATG BB and then ramp up SLs.


SEATED HORIZONTAL CHEST PRESS MACHINE:
10@60kg
10@60kg
10@60kg
10@65kg ( +5 kg )
10@65kg
-Limit strength here, happy even with 1 improved set per week now.

WIDE GRIP LAT PULL DOWN:
10@65kg ( +6 kg )
10@65kg
10@65kg
10@65kg
10@65kg
-Same comment with chest press.

---

8 December 2019

Bodyweight@session : ???
Soreness : a little sore quads and glutes.
Injuries/aches : none

RUN 8KM @ 44:20 ,  ( -37s )

Not a planned PR. Went out to do 8km at set pace ( currently at 5:45 ). Went well, was right on target pace feeling absolutely comfortable so around 5.5km i decided to push it, just to see if (how much) i can push when fatigued.
Shocked of how well that worked, last 3 km splits were 5:19, 5:13 and last one.... 4:51 , are you kidding me?

Late congrats to this awesome feature!!! 

5 December 2019

Bodyweight@session : ?
Soreness : none
Injuries/aches : none

1KM JOG
1KM SPRINT @ 90% : 4:40
1KM JOG
1KM SPRINT @ 90% : 4:49
1KM JOG
500M SPRINT @ 90% : 2:12 ( 4:24 pace )
500M JOG

TOTAL : 6KM @ 36:29

8 Celsius degrees and 70% humidity is not exactly working well for me but it is what it is.
Really happy about the second km sprint, got 4:49 despite being tired and that km being 100% uphill. Finishing sprint below 4:30 pace was also sweet but it was all downhill.
I have a 4km race next Sunday ( kinda XC, road but with a lot of uphill and downhill, but not too much ). Goal is sub 5:00 average pace ( so sub 20:00 total ).