Adarq.org

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.

26 June 2019

Bodyweight@session : didn't check
Soreness : none
Injuries/aches : none

SEATED DB OHP:
10@10kg each hand
10@12,5kg each hand
10@15kg each hand
10@17,5kg each hand
-Strong, should have done heavier early sets.

TRICEPS ROPE PULLDOWN :
12@17kg
12@17kg
10@23kg
-23kg is still way to heavy.

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

TREADMILL:
500m , disgusted, i hate treadmill with passion, stopped. 

STATIONARY BIKE:
10km @ 20 minutes

23 June 2019

Bodyweight@session : 84kg
Soreness : none
Injuries/aches : none

RUN 6KM @ 41:25

-Went out to do 7km in 'comfortable' pace. Felt great, first 3 kms were around 6'30'' easy, but around 3,5-4 it became too hard. Wanted to quit at 5 but just switched it to slow and jogged another km. I blame the weather, although i went out at 10pm , it was 30 C / 85 F and 50% humidity. Definitely the most sweaty workout of the year, besides much lower effort than others.
It is all fine, just keep adding mileage, no wasted workouts, no imminent goals, it will all pay out in in time.

Best wishes from me too. Injuries are horrible!

18 June 2019

Bodyweight@session : ~83,5kg
Soreness : none
Injuries/aches : none

PAUSED ATG SQUAT:
10@7,5kg
10@17,5kg
10@27,5kg
10@37,5kg
FRONT SQUAT 5@47,5kg
BACK SQUAT AGAIN : 10@37,5
-No squat rack so it is : deadlift, power clean, push-press, lower behind neck, do the squat reps, push press , put down.
Worked well generally. Weight is too low but doing 10 paused reps kinda makes up for it.
Didn't feel strong enough to do all that sequence with 47,5 kg so just cleaned it and then did front squats.
Also, who constructs a 7,5kg barbell for fucks sake?

SEATED HORIZONTAL PRESS MACHINE:
10@20kg
10@25kg
10@30kg
10@35kg
10@40kg
10@45kg
-Is that exercise any good or should i dump it and do bench DB press? Problem with the latter is that i get to 25s pretty soon and then it gets too difficult/risky to set-up.

WIDE GRIP LAT PULL DOWN:
10@35kg
10@41kg
10@47kg
10@53kg
8@59kg
-So this machine has 6kg/13lbs plates, so there is no way to do normal numbers in any metric system. Why? Because fuck it, that's why! 

^^^
Yes, i will treat the longer runs as easy runs. If i get to running 4xweek i will be able to do to longer runs, one easy and one uptempo, along with the 5K and the tempo/fartlek.

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14 June 2019

Bodyweight@session : 83kg. Weird, i look and feel heavier. Hope the scale has error, im also way too unlean for that BW.
Soreness : none
Injuries/aches : none

SEATED DB OHP: 4x10
-Max set was 17.5kg dbs

PULLUPS : 5, fail
SEATED CABLE ROW : 4x10
-To weak to do pullup sets. Dont remember the loads at rows.

TRICEPS ROPE PULLDOWN : 3x12

SEATED BICEPS DB CURLS : 3x12 , top set was 15kg dbs

Then played around with kettlebel goblet squat. Couldn't get this shit to feel right. Not sure i'll insist. Maybe give it a couple more tries with oly shoes.

I'm still weak at the weights, plus i gotta get used to the new machines/DBs/bars mechanics. Using ramp-up for now, when i establish working loads ill log more detailed.

Steady state treadmill is a torture. Stationary bike is better, at least you get to let your mind go , in the treadmill you have to stay focused to not fall. Hate treadmill with passion!!!

Yes it sucks. Its just like LBSS says, Ive been there too many years, was used to the space, the people, the 'rythm' of it, everything.
Anyway, i like this new shift to running. Its been too long with the vert thing. Of course im still after leg strength and whatever it offers athletically. But i can benefit from shifting to running as main focus for a while, improve fitness, body composition etc. Still strength training but not as main element.
So my goal is this October's 5K ( the same event i run last year ). Minimum goal : 23:45 ( 4:45 average ). Will be more than delighted if i can get close to 22:30 ( 4:30 average ) which could bring me at top 10 of age group ( 1200+ people ). Let's see how it goes.