Adarq.org

25 July 2019

Bodyweight@session : n/a
Soreness : none? a bit tight legs maybe
Injuries/aches : none

RUN 5KM @ 28'20''
That is of course season 5K
Also, it is the second fastest 5K ever at this course ( best ever is 27'54'' ).
This was 100% effort. Lack of 5K time trial was evident, i held up some strength for the finish ( you can see it in the graph too ) but i released it too late, like for the last 300m, ended up with some juice left, could/should have pushed for at least double that distance.

23 July 2019

Bodyweight@session : n/a
Soreness : quads , glutes , chest, lats, traps (?)
Injuries/aches : none

RUN 8km @ 59'48''
That is season distance and duration 
Wanted to do this as a long easy slow recovery run. Goal pace was 7'30'' ( so duration 60' ) , got awesomely accurate at that ( 12'' faster lol ).
Kinda worked too, felt wrecked when i ended, but now ( next day ) legs feel very recovered.

18 July 2019

Bodyweight@session : n/a
Soreness : mostly abductors , some chest, lats, quads, glutes
Injuries/aches : none

-RUN 3km @ 5'45'' average km pace
C1a: walk 300m
C1b: 300m hill sprint @ 90%
-C1 info : 4 rounds
-Slow jog the remaining ~400m to round it up to 6km

Total : 6km @ 41:58

Went out to do a 5K time trial. Was keeping the sub 6 pace comfortably lungs-wise but legs were too tired from squatting, around 2.5km quads started burning and abductors almost cramping.
Could push it but saw no reason to do so, switched plan, did 4 rounds of uphill tempos. That was probably more taxing but the walking recovery made it easier at the moment.
Abductors got even more sore afterwards, was actually limping and couldn't move my leg without pain. They are fine now ( next noon ). Why do my abductors get destroyed from squatting? Is it normal or am i doing something wrong.

Also....



10 awesome years in this awesome forum , 

12 July 2019

Bodyweight@session : ~84,5
Soreness : quads, abductors, glutes, chest, lats
Injuries/aches : none

SEATED DB OHP:
10@12,5kg each hand
10@15kg each hand
10@17,5kg each hand
10@17,5kg each hand

SEATED DB CURLS:
12 each hand @ 12,5kg
12 each hand @ 15kg
10 each hand @ 15kg

TRICEPS ROPE PULLDOWN :
12@17kg
12@23kg
12@23kg ( +2 reps )
-Nice.

DB SHRUGS:
12@20kg each hand
12@20kg each hand
12@20kg each hand

STATIONARY BIKE:
10km @ 20 minutes  ( -5 km )
-Short on time so less distance. But much better breaths, 5km/10' was easiest so far.

Same loads and reps with last week but all felt a bit better. Pretty nice.

5 July 2019

Bodyweight@session : dont remember
Soreness : dont remember
Injuries/aches : none

RDL:
10@20kg
10@30kg
10@40kg
10@50kg
10@60kg
8@70kg
5@80kg
-Same with last time. Extremely solid.

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

DEAD HANG CHINUPS:
7@BW ( +1 rep )
7WBW ( +1 rep )
6@BW ( +1 rep )
CHINUP GRIP LAT PULLDOWN :16@53kg ( +4 reps )
-Nice progress. Still not strong enough to do enough volume on chins only though.

3 July 2019

Bodyweight@session : ~83,5. Fluctuating like crazy, funny but rational ( on-off runs & carbs )
Soreness : abductors (!)
Injuries/aches : none

SEATED DB OHP:
10@12,5kg each hand ( +2,5 kg )
10@15kg each hand ( +2,5 kg )
10@17,5kg each hand ( +2,5 kg )
10@17,5kg each hand
-Nice.

SEATED DB CURLS:
12 each hand @ 12,5kg
12 each hand @ 15kg ( +2,5 kg )
10 each hand @ 15kg
-Little stronger.
-Nice.

TRICEPS ROPE PULLDOWN :
12@17kg
12@23kg ( +6 kg )
10@23kg
-Nice.

DB SHRUGS : ( new exercise )
12@20kg each hand
12@20kg each hand
12@20kg each hand
-Nice.

STATIONARY BIKE:
15km @ 30 minutes  ( +5 km )
-Nice.

Nice.

1 July 2019

Bodyweight@session : ~84,5kg
Soreness : hamstrings still like 2/5 and glutes 1/5
Injuries/aches : none

PAUSED ATG SQUAT:
10@10kg ( -2,5 kg )
10@30kg ( +7,5 kg )
10@35kg ( +2,5 kg )
10@40kg ( -2,5 kg )
FRONT SQUAT 3@50kg  ( +2,5 kg ) , ( -2 reps )
-Nice. Switched loads to be 'round', the bar is 7,5 and last time i added 2,5 each side at the beginning instead of 1,25.
Might ditch the top FS set, im too tired when  get there. Will just add a second set of highest load i can OHP and do 10 reps.

SEATED HORIZONTAL PRESS MACHINE:
10@30kg ( +5kg )
10@40kg ( +10kg )
10@45kg ( +5kg )
10@50kg ( +5kg )
10@50kg
-Strong.

WIDE GRIP LAT PULL DOWN:
10@41kg ( +6kg )
10@47kg ( +6kg )
10@53kg ( +6kg )
10@53kg
10@59kg
-Strong.

It is starting to come back. Nice.