Adarq.org

14-01-25

Run - 34 min, 5.8k

16-01-25

Good Morning
110 x 7, 6

Rev Nord
27.5 x 7, 6

Chin
+55 x 7, 5 + BWx12

Incline Fly
25 x 7, 5 + 11

Curl
15 x 9

Tricep
47.5 x 7

Lateral
22.5 x 15+8

Notes

Wife and I been brutalised by this cold. Pretty much gone now but heavy fatigue. Bleh.

18-01-25

Cycle - 20 mins [just some light stuff to get some movement in

19-01-25

Rev Lunge
110 x 6

Lateral Raise
22.5 x 17, 15

Lat Prayer
40 x 12, 9 + 30 x 13

Incline Fly
25 x 8, 7 + 13 presses

Flat Hammer Curl
17.5 x 7, 5 +15x10

Tricep Ext
47.5 x 8, 5

the dark up that far north was what i remember really killing in the winter. so little light, so little sun.

Ah yeah, I meant cold as in respiratory infection. Lingered for like 10 days, 5 of which left us very low energy.

I hear you re darkness. If anything, London winters are too warm. I have a really nice parka that I spent too much money on, and I get to wear it like once a year, smh.

Ah yeah, I meant cold as in respiratory infection. Lingered for like 10 days, 5 of which left us very low energy.

I hear you re darkness. If anything, London winters are too warm. I have a really nice parka that I spent too much money on, and I get to wear it like once a year, smh.

oh, got it. anyway, yes it's too damn dark.

i hear you re: the parka. i bought a fairly hardcore belay parka last year, which is too warm to wear 99% of the time. but that 1%, it really helps. plus, i figure, it'll last me the rest of my life. and it'll come in handy when wife and i get back to the mountains. you just gotta go mountain climbing, lol.

24-01-25

Run - 38 mins, 6.3k

26-01-25


Run - 7.5k, about 2.5k at a tempo-ish effort in the middle. 42:17

208-01-25

Good Morning
110 x 9, 7, 5

Rev Nord
27.5 x 8, 7, 5

Chin
+55 x 8, 6
+35 x 9 + BWx12

Inc Fly
20 x 10, 8, 7 + 9

Notes

Filmed a set and I had been cutting ROM a bit on flyes, so dropped weight to make sure I am getting the full stretch.

01-02-25

15 min complex [mix of kb swings, barbell rows, RDLs, thrusters, pushups, bw squats, pullups]

Notes

no particular scheme behind this workout, just pretty constantly moving for 15 mins

04-02-25

Chin
55 x 7, 6
40 x 9 + BWx10

Inc Fly
20 x 11, 9, 6 + 11

GM
110 x 10, 7

Rev Nord
27.5 x 9, 7

Inc Curl
20 x 12, 10

Tricep
47.5 x 9, 6

Notes

For last few sessions getting into the low bar position has been a bit uncomfortable. Occured to me that flyes are basically a pec stretch. Swapping order made GMs way more comfortbale, love easy wins like that.