Adarq.org

27-05-25

Cardio

Jog to gym [longer route than usual to test out foot outside, 10 mins no issues]
Treadmill
55:30 @ 6:40 pace, 1% incline [131 HR]
30:00 @ 12:00 pace, 12% incline [132 HR]

Lifting

Pulldown 4 x Drop
Chest Press 4 x Drop
Pec-Dec 2 x Drop
Lateral Raise 5 x Myo-Drop
Bayesian Curl 4 x Drop
OH Cable Ext 4 x Drop
Machine OHP 4 x Drop

Notes

Literally 0 foot, ankle or lower-leg pain during this workout. Same mild soreness in lower-leg area first thing upon waking, but not felt it at all since. And this is on a day where I expect it to be bad (i.e. 24 hours after (a) lots of hard running, (b) plyos, (c) calf work in the gym and (d) generally leg vulnerability from having lifted the day before). Not calling it 100% yet, but entering the "don't need to think about it every session" period now. Still, played it sensible and switched to walking after an hour just in case. Tried lower incline faster walking since my calves were a bit sore. Enjoyed it just as much – little less pressure on the hip flexors which can get pretty worked getting the knees high enough for each step at 15%.

HR a little higher than effort indicated. Air-con still down in the gym and I had too big a breakfast too close to this session. Hate when I make that mistake.

Realised I trend towards doing a lot more pushing that pulling volume. Am okay with that since I think (a) my back is just way more developed (viz. being close to OAC, chinning substantially more than I dip, etc) and (b) my back require less volume (lats are sore every session even with just one exercise hitting it with a big drop set).

Think I am going to into some sort of intra-workout nutrition/carb-based fueling. Electrolytes defo helping, esp with how sweaty I get running indoors without a breeze etc, but for these long ones when I lift after, can feel the need for carbs biting me. That and on weekdays when I exercise first thing, the walking on my commute just feels unduly brutal (especially stairs etc) since my shake has not digested yet.

26-07-25

Cardio
Jog to gym
Treadmill @ 2%
10 @ 9.0
7.5 @ 13.5 [166 avg, 173 max]
3.5 @ 13.0 [171/174]
3 @ 8.5
11 @ 13.0 [170/175]
4 @ 8.5
11 @ 12.5 [170/173]
10 @ 9.0/1%
6 @ 4.5/15%
9 @ 4.0/15%
12.5km ish, 1:15:46

Lifting
Pogo Hop 3 x 14
Leg Press 2 sets
Calf Press 3 straight sets + 2 x Drop
D Handle row 4 x drop
Machine dip 4 x drop
Preacher 4 x drop
(Ab/ad)ductor 2 each superset
Leg Curl 4 x Drop
Leg Ext 2 x Drop

Notes

Nice nice nice. 'Achilles' area was a little sore when I woke up in the night to pee, but didn't bother me during this workout at all (and also slept great and long otherwise). Maybe like 1/10 at some point during the pogos, but certainly not in every rep, or even every set. Don't think I felt my foot at all, other than briefly while holding a loaded stretch at the bottom of a calf press rep. Huzzah. Feel like I've handled this recovery process well.

Messed up this workout in the same way as the last one. While, yes, it's very easy to dial into exactly the HR you want on the treadmill, you do have to want the right HR. So, note to self: first rep should not be right at threshold, should be like 5-7 below so that you hold the same pace throughout and get to the threshold near the end. Idk why that's so easy for me on the road but not on the treadmill. That said, HR generally felt unusually high relative to effort (i.e. RR never got above 33). Think a few factors: tiredness, aircon in the gym being off, and a very poor choice of shirt. Oh, also jogging recoveries instead of walking them like I do outside.

Watch can transmit its HR readings to treadmill but not receive pace/grade from the treadmill. This is annoying, since in treadmill mode it is (a) slow to change those manually and (b) you can only change pace in increments of 0.5km/h and incline in increments of 1.0. Probably some way to set up intervals before hand but for whatever reason i like playing it a bit by ear when using the treadmill.

Gym unusually busy so had to wait to use some of the leg equipment so did some upper stuff today rather than just standing around or working in (I was sweaty enough that I wouldn't want to work in with me).

damn man those are heavy drugs.

- treadmill "hill" run 47:08, 8.0 km
left watch at home but whatever, this was easy

Well, for what is worth, I can only sleep with two meds at once: Trittico and Lyrica. Which is like, bad.

Gym work 31:

Bench press:

20x6
20x6
40x6
55x10
55x8 (-1 reps)
55x6 (-1 reps)

Medium bar ATG heel elevated squat:

20x6
60x6
80x6x3 (explosive)

Triceps cable pulldowns (slow tempo):

20x20
20x12
20x10

Glute cable kickbacks:

4 pins x 10
5 pins x 10
5 pins x 10

Landmine push press:

bar x 10
bar+20kg x 10
bar x 10

Leg extensions:

40x10
56x10

Leg curls:

40x10
56x10

Bodyweight: 89.8 kg (-0.6 kg)
Exhaustion level: 7/10

Comments:

Went to gym without training partner so I had to take it a little safer on the bench press. Still, I'm not satisfied, should be stronger.

On the squat I tried doing high bar but it aggravates my neck injury and just a simple 2 cm lower makes the weight feel like a feather. It's the difference between struggling with a bad position and having good, explosive reps while still having a pretty vertical back. I will stick with the "medium bar" position. Other lifts were good.