Adarq.org

4 November 2019

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

PAUSED ATG SQUAT:
10@20kg
10@40kg
10@45kg
10@50kg
10@55kg
-Same loads, improved form/pauses, as planned.

SEATED HORIZONTAL CHEST PRESS MACHINE:
10@50kg
10@55kg ( +5 kg )
10@55kg
10@60kg ( +5 kg )
10@60kg
-Strong.

WIDE GRIP LAT PULL DOWN:
10@53kg
10@59kg ( +6 kg )
10@59kg
10@59kg
10@65kg ( +6 kg )
-Strong.

SLANT BENCH LEG RAISE: 3x20

45' HYPEREXTENSIONS : 3x20

2 days rest = strong comeback at the gym, nice!

31 October 2019

Bodyweight@session : ???
Soreness : legs sore from squats 2 days ago. some overall arms too from yesterday
Injuries/aches : none

1½ hours full court basketball.
10 days smoke-less and the improvement was even bigger. Now chasing fast-breaks all the time. No skipped plays. Not going 100% in all plays of course, but no 'skipping' at all. This is amazing. Also my game is improving, i was not really playing lately, i was gassing out and then just saving whatever i could. Now i have the energy to do things throughout the entire game. And of course the more you attempt the more efficient you get. Found that missing motive to continue playing ( i discussed i might quit a few sessions ago ).
Love it! Now gotta see what will happen with vert.

Nice flowers! Gardenia is dope, it grows very big and goes on a blossom rampage. Flowers smell awesome too. Love this plant, gotta get one this year.

So this weekend, being 6 days smoke free it was about time to see if this carbon monoxide thing is real or just placebo.


27 October 2019

RUN 5K @ 26'48'' , huge training course lifetime   

Boom! Wasn't even a time trial. Went just 'fast' , to see what would happen, 5'30'' km ( which is the pace for milestone 27'30'' 5K ) pace was definitely buffered, around 3km i realized i can break 27' if i push , i pushed, i PRed, it wasn't even all out, had some reserves at the end and jogged another 1,5km for 'cool-down'.
Previous PR was 27'55'' over one year ago. This season i haven't been able to go under 28' ( best was 28'5'' ).

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28 October 2019

RUN 8K @ 53'8'' ,

8K is not a distance ive time trialed a lot, done it a few times, best tine was 54'52''. Have some similar pave 7Ks and 7.5Ks but they are all slower average pace despite the smaller distance, this one is a loud and clear 'longer' distance PR.
Was not a good night for running. Ate late, ate a lot, drunk a lot too. Went out thinking of a long slow run. What i didn't expect was that 6'30'' ish pace would be super easy. Had severe stomach heartburn, should have quit at 5-6km but was shocked of how effortless i was going. Did 8km, could have easily done 10 at that pace ( which would be a 10K PR at around 1:05:00, ive completed 10K only once at 1:09:00 ) but decided to keep it easy and save the 10K for a feeling good day, i recon i can do it sub-60 without it even  being an all out effort now.

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So it looks like i got a brand new engine without the cigar smoke in my system. A much more powerful engine. All those intervals and fartleks and hill sprints and and and, they were plateauing at the smoke ingredients. It looks like i can really train and improve now, find my own limits, not the limits of the full-of-tar-and-carbon lungs. Can't wait to see more. Gotta pay some attention at not over-training though, this is a dangerous toy, being able to easily break PRs at every attempt at every distance i choose. Gotta buffer it a bit, let time for recovery, lungs are 'new' but legs are the good old rusty ones lol.

^^^
Thanx man. Yes it does suck and it is all a stupid mind thing. e.g. , last time i quit was around 2005. I started again around 2009, BUT, i have never smoked even one at work. We do have a smoking lounge, so it is not forced that i don;t smoke. I just don't want to, my mind has somehow un-linked work and smoking. Ive never even been tempted. For 10 years!!! But the moment i walk out of work, i become an addicted semi-maniac smoker. How stupid is that? Actually that pattern is the most motivating thing for me to quit for good, it is proof that i don't really need it.

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23 October 2019

Bodyweight@session : ~84,5kg
Soreness : legs, lats, chest
Injuries/aches : none

SEATED NEUTRAL GRIP OHP:
10@12,5kg each hand
10@12,5kg each hand
10@12,5kg each hand
10@15kg each hand
10@15kg each hand

SS1:STANDING Z BAR CURLS:
12@15kg
12@20kg
12@20kg
12@25kg

SS2:TRICEPS ROPE PULL DOWN:
12@17kg
12@17kg
12@17kg
12@17kg

DB SHRUGS:
15@17,5kg each hand
15@17,5kg each hand
15@17,5kg each hand

SLANT BENCH LEG RAISE:
3x15@BW

45' BACK HYPEREXTENSIONS:
3x15@BW

Beach work after a long time. Rusty but fun workout. Bis-tris superset was dope, i was almost laughing with myself, like "dude wtf, wonna build guns???"

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24 October 2019

Bodyweight@session : ???
Soreness : some minor lats, shoulders, abs
Injuries/aches : none

1½ hours full court basketball.
HOLY SHIT! 3 days without smoking and fitness has magically skyrocket-ed. Didn't gas out at all. Didn't go hard at all plays of course, but still, the difference is chaotic. Literally!
And that is just scratching the surface, in 3 days the only actual change is that the carbon monoxide has been expelled from the body.
The real changes milestones are:
2 weeks : 30% lung function improvement.
1 month : Initiation of lung fibers regeneration
1 year : blood circulation/ lung function/capacity are vastly improved.
GO.GET.IT.

Thanks Andrew!
I concur, it was definitely the most 'hard running' 5K ive ever done, in a race or not.
Should have smashed a few PRs and im still angry i didn't. I blame the following:
-Complete absence of flat course training. Ok, uphill and downhill is 'harder' but you cant train with equivalents, gotta do the real thing too.
-No pacing plan. Should have had a clear one. Goal was 25' so should have aimed it better. e.g. go barely slower at the first 3km, accelerate a bit at 4th, go all out at 5th.
-The dew point was horrible, nothing i could do about that.
-Donating blood 2,5 weeks before the race. Read a few articles, it is not that close but it is still in the window of red blood cells recreation, it takes about 3-4 weeks to get back to 100%.
Aaaand that's a wrap.

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21 October 2019

Bodyweight@session : ~84kg
Soreness : body still kinda beat up all over. some distinct glutes soreness
Injuries/aches : none

PAUSED ATG SQUAT:
10@20kg ( +10 kg )
10@40kg ( +10 kg )
10@40kg ( +5 kg )
10@50kg
10@50kg ( -5 kg ) ( +2 reps )
-Massive tonnage progress. Also very strong, more strict pauses. Good stuff.

SEATED HORIZONTAL CHEST PRESS MACHINE:
10@45kg ( -5 kg )
10@50kg ( -5 kg )
10@55kg
10@55kg
10@55kg ( -5 kg )
-2 weeks since last time. Felt weaker.

WIDE GRIP LAT PULL DOWN:
10@47kg
10@53kg
10@53kg
10@59kg
10@59kg
-2 weeks since last time here too but felt strong lol.

Ok i think i want to bulk a bit till Xmas. Pack some muscle. 3 weight days per week, 1 bball and 1 cardio. Then switch focus to running again, some nice races in spring.

19 October  2019

Bodyweight@session : ???
Soreness : still abductors. or is it hamstrings from uphill sprints?I don't know
Injuries/aches : none
Dew point : 20'C ( 21'C / 90%RH )

RACE  DAY : 5KM @ 25'20''

Meh! That is actually 1 second slower than last year at the same race, so i am disappointed although it is practically the same time so it ties my 
I got into block 1 after all, wasn't that hard either, just talked the (volunteer) guard into letting me and he was fine with it.
I started the race very fast, i was keeping sub 5' km pace with ease, felt i was buffering too. Around 1.5km i was accelerating a bit, I realized it is too fast but still felt fine, just slowed down a bit to keep some reserves for the finish. Then suddenly, around 2 and 2.5 km i got too tired, too fast, boom! Third km was a disaster ( 1st 4'53'' , 2nd 4'59'' , 3rd 5'27'' ). 4th i was just struggling in an 'oh well, shit happens' state, felt i can't go back to 5' pace, just grinded it in 5'20'' , then for the last i went apeshit and run with all i had ( afraid i was gonna fall some point ) and did 4'45'' , which is actually an in-race lone km 
I will blame the horrible dew point for the failure. It was 90% humidity, it was actually visible in the night lights. That is also verified by my overall results:
I got #235 overall / #13 at  my age group. Last year with the same time i was #296 overall / #20 age group. FWIW last years dew point was an awesome 8' ( same temperature but 45% humidity ).
Still disappointed , my main goal was to break 25' and the least accepted success was to run a 5K PR, even by 1 second. Failed both.
Oh well, it is what it is. Better luck next year.

17 October

Slow run 7km @ 52'10''

Humidity was over 80% again so sweated like crazy but it was an easy run as planned. HR a couple of minutes after stopping was 108bpm, nice.
Preparation done. Carrbing up today, light diet tomorrow, race tomorrow night.

Now the bad news : i got my number & chip and i am block 4. WTF!!!! those are supposed to be time-based blocks. Last year at the registration i gave an unofficial best time of 28 minutes and got block 1 , now i gave an official 25 minutes from the same event too and i go to 4??? This year over 20 thousand people have registered ( last year was 18K ) so unless the blocks are numbered opposite or i find a way to get to the 1st block ( maybe begging idk ) , i will have to pass about 10 thousand people ahead of me. All over the place, walking, with kids, baby trolleys etc. All my preparation and the race are rendered invalid.
FFFFFFUUIUUUUUUUUUUUUUUU