Adarq.org

Nov 23-29, 2025

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#100+ | 505#2 | 545#1
Page 75 - Day 1 of 455. Feb 11, 2013
Page 140 - Day 1 of 495. 2Oct 25, 2020
Cardio Calories - Inclined walking at 3mph pace per 5 mins | 6% [47kcal], 9% [57kcal], 12%[67kcal], 15%[77kcal]1

Nov Week 4 of 4 BW 200-204

Sun Nov 23

6:00 am
Horizontal Leg Press machine - single leg light - medium light x5s
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-105-115 x5
One Arm Cable Reverse Fly - High/Mid Pull 15-20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70 x5
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5

2:00 pm
Paused Squats 315-315-315,405-475
Iso Hammer Strength Inclined Press Machine ~135 80-105-115 x5
One Arm Cable Reverse Fly - High/Mid Pull 15-20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70 x5
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5

Mon Nov 24

6:00 am
Horizontal Leg Press machine - single leg light - medium light x5s
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-105-115 x5
One Arm Cable Reverse Fly - High/Mid Pull 15-20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70 x5
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5

6:00 pm
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 80-105-115 x5
One Arm Cable Reverse Fly - High/Mid Pull 15-20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70 x5
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5

* bw at gym is 206lb. i had extra nap at home because my 6 yr old has no school for thanksgiving week. the 405 this afternoon was very explosive. had to go 495 and it was not a grind.
* my carb intake is back to 8 cups a day (400g carbs from jasmine). i took rice down to 300g and within a month, the 475 became harder and harder to recover from. il stay with this routine with an occationnal 495 here and there when i feel very strong.
* talking about distance running.. my younger sister running in an island. 
https://drive.google.com/file/d/17P4rZSWZ8wcOtmZ4OurB2VtKtesrR6Jl/view?usp=sharing

24-11-25

Chins, dips, KB swings, KB OHPs, OL calf raises, like 20 mins of stuff

Notes

just not feeling it these last couple days, did this to get something in.

left foot been pretty sore last few days, so probably makes sense to give it a proper rest. really focused on pushing through big toe (vs tendency to drift towards outer foot) on calf raises and that seems to have really 'activated' whatever is sore in my left foot. might return to the mid-summer gym-focused stuff, bit more lifting and more low-impact cardio, until the zest returns and the foot recovers.

- run JFK 50 miler: 8:20:51, 81.65 km
146th overall, ~88th percentile. i'm happy i finished, which was the main goal. i had no idea how fast i could go, so the plan was just to keep running no matter what, until i couldn't, and not worry about pace. in the event, everything after km 54 or or so was hard, and everything after i left the canal towpath and headed onto the rolling roads to the finish (i.e., the final 9 miles) outright sucked. pace fell first by 15-20s/km and then much farther. looking at it in 5 km chunks, i went from around 28 min/5k or a bit under (except along the ridgeline, where i was around 30-31) to 31+ and eventually 33. did manage a small kick in the final mile and especially final km, which means i could maybe have picked it up earlier, but i had been worried about blowing up. kept reminding myself that the goal was to finish and not worry about where or how fast. finished ahead of a guy who passed me but then immediately started cramping. cautionary tale. i don't think the issue was going out too fast. never had any feeling of accumulating lactate, never let my heart rate get too high, and in fact it dropped in the final ten miles because i couldn't make my legs turn over fast enough to run harder. i just don't have the resilience or the muscular endurance to avoid fading badly on a run that long. i guess that shouldn't be surprising.

my wife and parents crewed and did absolutely great. i'm so grateful for them. fueling was excellent, no stomach issues and i was able to take in around 90g carbs/hour. carried one bottle at a time and traded it out for a fresh one each time i saw them. also changed from trail to road shoes around the halfway point, which was a good call. chafing not quite as bad as at the patapsco 50k, thanks to a reapplication of nut butter when i changed shoes, but it's still there. i think i just need to try a different pair of shorts.

so sore today that i'm literally unsteady on my feet.

took couple days off. Needed some extra sleep and such.

goal: get more sleep, increase time on feet/mileage.

plan: reduce to 1 or 2 workouts a week (or at least down from 90 mins to 60 mins of intensity) + run-commute both directions a few times a week. that's a nice double of ~7.5k runs each way with plenty of time in between. running to work gets me probably an extra hour of sleep, and if i want that run to be a bit longer, i can jsut take a different route and still get more sleep than i currently do.

will have to do some experimenting with how much i feel comfortable putting in my smoothie (may take out flax and/or reduce berries) and how long before i head out i need to consume that, but otherwise think this'll be a good move

19-11-25

Run -- 5.44k, 38:49

Lift --
chins
dips

Notes

oof. maybe i'm just training a bit too much, idk