Adarq.org

04-04-25

Run --
w/u
8 x (3' on / 1' off) [4:32, 4:23, 4:33, 4:37, 4:42, 4:30, 4:30, 4:29]
c/d

9.01km/51:53 total

Notes

Odd reps into the wind, even ones with it

5.24 this time vs 5.22 last week, but 21 C today vs 9 C last time. HR about the same despite that. Probably don't need to be comparing week-to-week with running stuff, but nice to see progress, in any case.

07-04-25

Lunge
125 x 1
130 x 1
100 x 6

OAC Negative
BW x 1
+8 x 1 [felt better for having done a BW rep before]
BW x 1

Incline Bench
80 x 5, 3
70 x 5

Incline Curl
22.5 x 10, 8, 6

Lateral
22.5 x 14+8+6+5

Wide Pullup
+20x8 + BWx7

Side Bend
60 x 7

Ab Mat
30 x 10

Tricep-focussed Dips
BW x 7, 6

Run -- 4.5k, 30:18

Notes

Little bit of right shoulder bend on OACs, but better than last week, at least partially due to warming up more thoroughly.

Tried to stay super upright and keep the dips loaded on the triceps. Surprised how hard that made the,. Most tricep iso stuff I can do at home requires an annoying amnt of setup, so will probs stick with this.