Adarq.org

15 February

3K low aerobic HR zone warmup
Sprint 3x800m / 2 minutes walking rest
1K low aerobic HR zone down

First HIIT run since October (!!!)
Was aiming/expecting a just-below-5:00 pace, indeed i got 4:57 for the first 2 sprints, then went all out at the last one and got 4:33
Not bad at all.

^^^
I like the swings. Remind me of the good old vert training day
Yes i do tilt. Not planned, it comes naturally, it is a p-chain dominant explosive exercise so i subconsciously posterior-tilt and squeeze that old butt at the end. 

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Damn i fell back at logging, let's see if i can recall what i did:

9 February

DEADLIFT :
5 @ 80kg
5 @ 90kg ( +5 kg )
5 @ 95kg ( +5 kg )
5 @ 100kg ( +5 kg )
5 @ 105kg  ( +5 kg ) , ( +1 rep )
-Wow much stronger. 80kg just flew up.

INCLINE DB PRESS : 4x10 @ 20 kg  each hand
LATERAL DB RAISE : 10, 10, 9. 9 @ 12.5kg each hand  ( +2.5 kg per hand for all sets ) ,  ( -1 rep for last 2 sets )
LAT PULL DOWN : 10, 10, 9. 8 @ 71kg  ( +6 kg for all sets ) ,  ( -1/2 reps for last 2 sets )
EZ BAR CURL : 3x12 @ 27.5kg
SKULL CRUSHERS : 3x12 @ 27.5kg
DB SHRUGS : 3x12 @ 20kg each hand

Strong!

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12 February

RUN 8K @ 45:22 ( 5:40 pace )

Even faster than last week but legs are dead. Quads specifically, they are muscularly fatigued.
3*weights + 3 *cardio / week doesn't come for free at this age.

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13  February

ATG SQUAT:
5@60kg
5@65kg
5@70kg
4 + 1x1/2 @72.5kg
3 + 2x1/2 @75kg
-Same weights and reps with last week (but i completed set reps with halfs ). Legs even more dead though.

DB BENCH : 4x10 @ 20kg each hand
SEATED CABLE ROW : 4x10 @ 59 kg ( +6 kg for first 2 sets )
DB OHP :  4x10 @ 17.5kg each hand
DB CURL : 3x12 @ 15kg each hand ( +1 rep for set 3 )
DB TRICEP EXT :  3x12 @ 17.5kg

7 February

SS1a : DIPS: 7 @ BW  ( +1 rep for all sets )
SS1b : CHINUPS: 6  @ BW
SS1 info : 7 rounds

KB SWINGS : 4 x 15 @ 16kg

Stationary bike : 20 minutes / 12.5km

I am liking this kinda X-training day.

5 February

RUN 8K @ 46:11 ( 5:46 pace )

0.5K more, 5''/km faster, better feel, longest run of 2024.
Nice, nice.

Id say anatomy. Long legs short tosro, if i bring the bar lower i have to bend even more. Plus it always felt off, i prefer high bar, always did.

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2 February

DEADLIFT :
5 @ 80kg
5 @ 85kg
5 @ 90kg
5 @ 95kg
4 @ 100kg  ( extra set )
Grip failure at last set lol. Still happy with it.

INCLINE DB PRESS : 4x10 @ 20 kg  each hand ( +2.5 kg per hand for 2 sets )
LATERAL DB RAISE : 4x10 @ 10kg each hand
LAT PULL DOWN : 4x10 @ 65kg
EZ BAR CURL : 3x12 @ 27.5kg ( +2.5 kg for all sets )
SKULL CRUSHERS : 3x12 @ 27.5kg ( +2.5 kg for all sets )
DB SHRUGS : 3x12 @ 20kg each hand

Nice.

31 January

SS1a : DIPS: 6 @ BW
SS1b : CHINUPS: 6  @ BW
SS1 info : 7 rounds

KB SWINGS : 15 @ 10 , 12 , 16 , 20kg
-First time ever doing those. Ramped up load to find the optimal. Probably 16kg, 20kg for 15 reps started stressing back towards the end.

LEG EXTENSION : 4x10 @ 40kg ( +5 kg for all sets )
SL LEG CURL :  4x10 each leg @17kg

Nice fooling around session.

29 January

RUN 7.5K @ 43:46 ( 5:50 pace )

There you go, sub-6 real run, first of the year.
Faster than last week's treadmill too.
5K split @ 28:10, pretty fast. But then I got tired.
Better feel also. Nice.