Adarq.org

25-06-26

Chins, dips, ol calves, reverse nordics

Notes

slept through my alarm! kind of crazy how much faster i walk/climb stairs on my commute/through the day when i don't run in the am, lmao.

Was sick with a virus for this last week but went in the park today and found the tall rim a bit bent (together with the entire thing). Played some 3-on-3 and threw down a few dunks, including an in-game one. But the rim is now around 2.95-3.00m.

- SubT 5 x 6 mins
-- warm up
-- intervals @ 4:10-11 (last one in 4:09)
-- cool down
wore AP4's just for a change. it was nice out this morning, more rain yesterday cooled things off a bit. HR stayed under 155 for all intervals. RPE 5.

- run 1:00:19, 10.43 km
so humid, T+DI 142.

- SubT 3 x 10 mins
-- warm up
-- intervals @ 4:18, 4:18, 4:16
-- cool down
nice and easy, almost too easy. HR averaged 137, 145, 147 on the reps. T+DI 140ish but didn't feel that bad, maybe because it's a little cloudy.

evening

- squat 82.5 x 5,5

- calf raise 82.5 x 10

- DB SL calf raise 20# x 10/leg
we need an aerobic step with a beveled edge

- DB SLRDL 20# x 8/leg

- DB row 20#s x 10

- DB OHP 20#s x 10

ironmasters started arriving today! rest should be here tomorrow. it's such a heavy shipment that it comes in five boxes.