Adarq.org

^ Thanks! Very much agree, their aging and the closing gap of the inevitable is something we need to work well in our minds, makes us use our time together better.

---

19 March2018

Bodyweight@session : ~86kg
Soreness : none
Injuries/aches : none

ATG SQUAT ( tempo 1.5:1:3 ):
8@20kg
8@40kg
8@50kg
8@60kg
8@70kg ( +5 kg )
-Very good. Concentric a bit faster this time too.

BENCH PRESS ( tempo 1:1:3 ):
10@20kg
10@40kg
10@45kg ( extra set )
10@50kg
10@55kg
-Very good.

LAT PULLDOWN ( tempo 1:1:3 ):
10@100lbs
10@110lbs ( extra set )
10@120lbs
10@130lbs
10@140lbs ( +2 reps )
-Very good.

PAUSED STANDING CALF RAISE MACHINE:
12@BW + 70kg ( +5 kg )
12@BW + 70kg ( +5 kg )
12@BW + 70kg ( +5 kg )
-Easy again, ultra strict pauses again.

Very strong workout.

21 March 2018

Bodyweight@session : 85kg , weirdly low, dehydrated?
Soreness : chest, lats, quads, all minor
Injuries/aches : none.

RDL ( tempo 1:1:3 ):
10@20kg
8@40kg
8@60kg
8@80kg ( +10 kg )
8@85kg ( +5 kg )
-Ultra solid and strong.

DB LUNGES ( tempo 1:1:3 ):
8 each leg @ 14kg each hand ( +2 kg per hand )
8 each leg @ 14kg each hand ( +2 kg per hand )
8 each leg @ 14kg each hand ( +2 kg per hand )
-Challenging but not too hard.

SEATED SHOULDERS NEUTRAL GRIP DB PRESS ( tempo 1:1:3 ):
10@16kg each hand ( +2 kg per hand )
10@16kg each hand ( +2 kg per hand )
10@16kg each hand ( +2 kg per hand )
10@16kg each hand ( +2 kg per hand )
-Hard but solid.

BICEPS Z-BAR CURL ( tempo 1:1:3 ):
10@27,5kg ( +2,5 kg )
10@27,5kg ( +2,5 kg )
9@27,5kg ( +2,5 kg ) , ( -1 rep )
8@27,5kg ( +2,5 kg ) , ( -2 reps )
-Oops, arms gave up here.

TRICEPS PUSH DOWN ( tempo 1:1:3 ):
10@130lbs ( +10 lbs )
10@130lbs ( +10 lbs )
10@130lbs ( +10 lbs )
10@130lbs ( +10 lbs )
-Challenging but not too hard.

DB SHRUGS:
-Run out of time, will do them next workout.

So i haven't done this workout for 2 weeks. Also last time eccentric tempo was 2 , upped that to 3. But i managed to pull out all exercises while increasing weight everywhere, that's great!!!

Thanks! And yes, that's how it is, human nature, We take some things like granted and eternal, but they're not, its very important to realize that.

---

22 March 2018

Bodyweight@session : ???
Soreness : all around, chest lats quads glutes shoulders traps. Nothing too much though.
Injuries/aches : none

1½ hours full court basketball.
Not bad. Haven't played for 20 days again. Endurance was mediocre, but better then expected. Strength was very good. Speed was mediocre. Jump felt a bit off.

27 March2018

Bodyweight@session : ~86,5kg
Soreness : none
Injuries/aches : none

ATG SQUAT ( tempo 1:1:3 ):
8@20kg
8@40kg
8@60kg ( +10 kg )
8@65kg ( +5 kg )
8@70kg
-Very good.

BENCH PRESS ( tempo 1:1:3 ):
10@20kg
10@40kg
10@50kg ( +5 kg )
10@55kg ( +5 kg )
8@60kg ( +5 kg ) , ( -2 reps )
-Awesome.

LAT PULLDOWN ( tempo 1:1:3 ):
10@110lbs ( +10 lbs )
10@120lbs ( +10 lbs )
10@130lbs ( +10 lbs )
10@140lbs ( +10 lbs )
10@140lbs
-Awesome.

PAUSED STANDING CALF RAISE MACHINE:
12@BW + 75kg ( +5 kg )
12@BW + 75kg ( +5 kg )
12@BW + 75kg ( +5 kg )
-Still rather easy.

29 March 2018

Bodyweight@session : ???
Soreness : a little bit of everything, lol
Injuries/aches : none

1½ hours full court basketball.
The composition of the players pool changed. Game got massively upgraded, technically, tacticaly and physically.
Played fine, of course i gassed out but game was a lot up-tempo so overall i am happy with endurance at this given point. Strength and vert were good too, but as i've said many times i can't display them when im out of breath. Need to get my aerobic base up.

So this new bball status brings me to 2 interesting modifications in my training.
1) Start doing cardio. Don't know if it will be bbal solo training or LISS distance running or HIIT or a little bit of all. I think the most convenient for now is simply getting out of the house and running, i live in a neighborhood that is ideal for that, from a practical and from a beauty standpoint.
2) Gotta drastically reduce ( if not totally quit ) smoking. I smoke cigarillos and cigars only. And i don't smoke at work, very little at home too, mostly socially. So its not like i am a heavy smoker. But still, even though i adore it and i don't intend to quit it, I have to reduce that a lot. Ideal would be to get to a point of treating me a cigar a couple of times per month and a couple of cigarillos when going out.
3) To force myself take the above points seriously, i only had one choice, set a milestone that will... 'oppress' me to chase progress: I signed up for this ( 10 June ):
http://www.yedikule.gr/single-post/2017/05/07/Video-Trailer-Yedi-Kule-Conquest-2017
https://connect.garmin.com/modern/course/12503376

data looks more legit when in greek. my brain just goes "IT'S MATH" and tells me it's very advanced.

4 April 2018

Bodyweight@session : 86kg
Soreness : chest and lats and quads a bit
Injuries/aches : none.

RDL ( tempo 1:1:3 ):
10@20kg
8@50kg
8@70kg
8@85kg ( +5 kg )
8@95kg ( +5 kg )
-Hard but awesome.

DB LUNGES ( tempo 1:1:3 ):
8 each leg @ 16kg each hand
8 each leg @ 16kg each hand
8 each leg @ 16kg each hand
-Same weight with last week. Getting better control but don't feel i am ready to go heavier.

SEATED SHOULDERS NEUTRAL GRIP DB PRESS ( tempo 1:1:3 ):
10@18kg each hand
10@18kg each hand
10@18kg each hand
10@18kg each hand ( +2 reps )
-Same comment with lunges.

BICEPS Z-BAR CURL ( tempo 1:1:3 ):
10@27,5kg
10@27,5kg
10@27,5kg
10@27,5kg ( +1 rep )
-Same comment with above.

TRICEPS PUSH DOWN ( tempo 1:1:3 ):
10@140lbs
10@140lbs
10@140lbs
10@140lbs
-Same comment yet again.

Was Greek easter here, so 4 days off, then a little too much work so little derail.

12 April 2018

Bodyweight@session : ???
Soreness : none
Injuries/aches : none

1½ hours full court basketball.
Horrific endurance causing horrific game. Sure the uptempo game with new teammates doesn't help, but i expected better. Need to get back to running ASAP. Will add intervals too. Aerobic and anaerobic fitness need a serious boost.