Adarq.org

13 September  2019

Bodyweight@session : ???
Soreness : none
Injuries/aches : left trap @ 95% or so
Dew point : 8'C (27'C / 30%RH )

-RUN 3km @ 6'52'' average km pace
Walk ~200m
C1a: 200m hill sprint @ 90%
C1b: walk back 200m
-C1 info : 3 rounds
-Slow jog the remaining ~200m to round it up to 4,5km

TOTAL : 4.5km @ 33'08''

Huge improvement. Went 'comfortable' at the run which landed a little below 7'/km. Felt easier than what 7'30'' felt two days ago. HIIT was nice too.
Dew point was insanely better though so maybe that is what matters most...

A left trapezoid pull-strain , a 3-days-gastrenteritis with a trap re-injury and a weekend away later ( aka 2 weeks forced derail ):

11 September  2019

Bodyweight@session : ???
Soreness : none
Injuries/aches : left trap @ 95% or so
Dew point : 17'C (25'C / 60%RH )

SLOW RUN 5KM @ 37'29''

Went out to do a slow run and check A) if my ( feeling healed ) trap can handle it B) at what state my lungs and legs are detrained

The good news : trap didnt bug at all, i can run at will. And that wasn't granted at all, the first week i felt pain when walking and breathing, as if the back of the ribs were broken.
The bad news : this very slow 7'30''/km pace felt really challenging and difficult. Dew point was bad ok, but it should be easier. Maybe just a bad day, we'll see next time.

Only 40 days left till the race, gotta step my game up.

28 August 2019

Bodyweight@session : ???
Soreness : legs destroyed. mostly VMOs and glutes ( 4.5/5). Chest and lats very sore too.
Injuries/aches : none
Dew point : 13'C (30'C / 36%RH )

SLOW RUN 6KM @ 44'57''

Pumping up the volume at the 2nd workout of the season annihilated my legs. The usual stuff, pain at every muscle contraction, a little limping etc. Chest and lats destroyed too, chest hurting even while running, just from the strides vibration.
Had no other option than a slow recovery run. Pity coz the dew point was good today. Oh well, no rush.

27 August 2019

Bodyweight@session : 84,5kg
Soreness : legs sore all over
Injuries/aches : none

PAUSED ATG SQUAT:
10@40kg ( +30 kg )
10@40kg ( +20 kg )
10@40kg ( +10 kg )
10@40kg

SEATED HORIZONTAL CHEST PRESS MACHINE:
10@50kg ( +15 kg )
10@50kg ( +10 kg )
10@50kg ( +5 kg )
10@50kg

WIDE GRIP LAT PULL DOWN:
10@53kg ( +12 kg )
10@53kg ( +6kg )
10@53kg
10@53kg

Last week's ramp-up top set = this week's working load for all sets. Niiiiceeeee.

Ok here is a bit of general info about my little farm hahaha. For reference, weather here is something like NYC or DC, probably a bit warmer, but nothing like LA or Miami. Warm summers ( often above 40 celsium ) but also cold winters (not much snow, 5-10 snowing days per year on average, but regular below zero (Celsium) at nights). Warm(ish) weather goes from April till November.

So , i keep about 3-4 pots at home and 3-4 pots at work. My plan each year is to have one 'normal' hot breed ( usually cayenne or sth like that ), one 'weird'/experimental, and all the others i grow the badass beasts , Trinidad scorpion and carolina reaper.
The last ones are way too hot. Scorpion is eatable and eventually you get used to the burn, but carolina reaper is a pure beast, we do eat it but it always burns the same insanely much, we call the taste and feel 'toxic'.
This year my 'normal' breed  failed ( repeated insect attacks that i wasnt able to repel ).
My 'experimental' breed this year is the white fatalii. It was also severely attacked by insects but i saved it, it is now giving peppers.
The carolina reapers and scorpions are going good too.

Generally it was a weird year here , i hear this from other amature farmers. It took too long to get warm , so the beginning was very slow , and then it got too hot too sudden. Plants were like in constant shock. Or it was just a bad year, idk. Things look more balanced now. Days are still long and hot but not to the extreme.

In my experience , the scorpion is the strongest breed of them all. It can stand the heat and the cold much better. It produces lots of peppers and for a very long time. It usually gives pepper till December where eventually freezing nights get it down. It is also a multi-year plant, in December you chop it almost to the ground but then it gives new leaves that evolve to new stem/trunk. I higlhy recommend it as a great overall choice ( very hot , very strong , very productive ).

Thats about all for a quick intro 

Taking this over here from adarq's journal.
We already have a farming thread i see, but that one over there looks much more pro, we should have one for our own small scale stuff.

Im growing hot peppers at my balcony, many different breeds. This year i added cherry-tomatoes. All in pots, if you learn the basics its super easy.
I see yet another adarq-skwad forming. Or should i say farming? 

^^^ Thanks Andrew!

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26 July 2019

Bodyweight@session : a little over 85kg, whaaaattt???
Soreness : none
Injuries/aches : none

RDL:
10@20kg
10@30kg
10@40kg
10@50kg
10@60kg
8@70kg
5@80kg

DIPS:
10@BW
9@BW
9@BW
9@BW ( +1 rep )
-Improved volume and form.

DEAD HANG CHINUPS:
7@BW
7WBW
6@BW
CHINUP GRIP LAT PULLDOWN :17@53kg ( +1 rep )

Alright that was it for this 'season'.
Stated goals in the beginning was to hit sub 25' 5K , sub 60' 10k , complete a half marathon even walking.
Also some weightroom goals that i wont even state coz i failed all by far.
Couldn't have done much better considering the spine injury in December.
Almost got the 5K two times, one pre (25:15) and one post ( 22:57 4,5K , projecting 25:10 ) injury, both at races, not even close when training alone.
Didint even run 10K at any time ( max was 9 ) let alone the half marathon.

Time to recharge batteries. Talk 'soon'...