Adarq.org

4 December 2019

Bodyweight@session : ~85,5kg
Soreness : none
Injuries/aches : none

SEATED NEUTRAL GRIP DB OHP:
10@17,5kg each hand  ( +2,5 kg per 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 ( +2,5 kg )
12@27,5kg
12@30kg ( +2,5 kg )

[SS1b]TRICEPS ROPE PULL DOWN:
12@17kg
12@17kg
12@23kg
12@23 kg

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

Nice, got some progress despite missing last week's beach workout.

Shitty weather ( storms ) + a couple of social events (leading to early morning drunk sleeping) + increased workload + a short buisness trip abroad = derail.
Tbh i kinda needed that so i was fine with it, i planned it to be a few days shorter but im still fine with it. Let's kill it till xmas now.

29 November 2019

Bodyweight@session : ~85kg
Soreness : none
Injuries/aches : none

PAUSED ATG SQUAT:
10@20kg
10@30kg ( -10 kg )
10@40kg ( -10 kg )
10@50kg
10@55kg ( -5 kg )
-Took it a bit easy to not get destroyed legs.

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

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

---

1 December 2019

Bodyweight@session : ???
Soreness : sore legs, mostly quads and glutes. some little chest and lats too
Injuries/aches : none

RUN 7KM @ 40:35

12 days without running. Don't know if that was de-training or recovering. Was hoping to find my set-pace for that distance around 5:5x, gladly it landed at 5:45 easy.
On the bad side , weather is getting winter-ish now. Yesterday it was 5-6 Celsius degrees and strong cold wind. Breathing big amounts of  cold air was making my lungs hurt lol.
Gonna have to deploy my ski equipment, e.g. long sleeved base layers, 3/4 compression pants, wind-stopper face buffs.

Damn it sucks. Feel better man. Its ok about the race, i feel your frustration but you'll find plenty of races. As we say in Greece "fist goes health" (meaning everything else is less important ).

21 November 2019

Bodyweight@session : ~85kg
Soreness : none
Injuries/aches : none

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

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

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

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

Nice fun strong beach-work day.
Decided not to run 2nd day this week. Skipped bball too. Legs need some rest from the PR madness. Will most probably run at the weekend but will try to keep it light/moderate.

-In other news, my 'race shoes' arrived. Gonna take them for a ride tonight for some hard running, will attempt PRs of 1km and 1500m. Let's see.

19 November 2019

-Slow jog 2KM
-SPRINT 1KM @ 100% : 3:56  , broke the 4 minutes milestone , 

-Slow jog 1KM
-SPRINT 1500M @ 100% : 6:52  , broke the 7 minutes milestone 

-Slow jog/walk 500m

Incredible, just incredible!!! It feels like it is a different person, not me,  like i am dreaming of it and not really achieving it. Im looking at the tracker and laugh like an idiot each time. Unreal.
I think i am good for much more : body was feeling beat up. It's been a month that i quit smoking and EVERY running session since then has been a PR, most of them multiple PRs. At the same time every gym session has been season-best performance and off days were only 1 per week. Too much.
Anyway, i am very happy with all that progress and with this outstanding sub-4' km and sub-7' 1500 i am summing it up. I am returning to normal training. No more chase PRs at every run. New smoke-less PRs have been established for all distances, from now on they will be challenged only at planned PR-breaking sessions.

17 November 2019

RUN 10K @ 56:54 

Oh boy. Ive run 10K only once again in my life and i did it in 70 minutes. Now 15 minutes faster, done 'comfortable', this was not a time trial.
To make this even more impressive, i didn't carb up, didn't warm up, road was wet ( had just rained ) and relative humidity was over 90%.

Wait, there's more, here are the splits :
5K : 28:00 , third fastest EVER at this course
6K : 33:37 , lifetime  , previous was 34:16
7K : 39:25 , lifetime  , previous was 40:04
8K : 44:57 , lifetime  , previous was 45:29

15 November 2019

Bodyweight@session : ~86,3kg , season high, kinda fake though, water or sth
Soreness : none? just fatigued but low
Injuries/aches : none

RDL:
8@30kg
8@60kg ( +10 kg )
8@70kg
8@80kg
8@90kg

DIPS:
10@BW
10@BW ( +1 rep )
9@BW
9@BW
9@BW

SEATED CABLE ROW:
10@59kg ( +6 kg )
10@59kg
10@59kg
10@65kg ( +6 kg )
10@65kg