Adarq.org

Gym work 94

Medium bar squat (heels elevated): 20x5, 60x5, 80x3, 80x3, 60x5, 60x5 (adductor not healed, felt like 50%, didn't go heavier)
Bench press, narrow grip: 20x5, 50x5, 70x5, 70x4, 70x3, 50x12, 20x20
Romanian Deadlift: 30x5, 60x5, 80x5, 100x5, 120x5, 120x5, 100x5, 80x5, 60x5
Leg curls: 40x10, 80x10, 80x10
Leg extensions: 40x10, 40x20
Seated calf raises: 30x15, 30x15

Workout time: 21:45
Workout duration: 1h
Bodyweight in the morning: 89.3 kg (+1.3 kg)

Comments: Bodyweight went up and adductor injury is still there (feels like 50% recovered, some lightning bolts when moving my leg in certain ways). So I didn't force the squats. RDL felt very hard at 120 kg but I didn't have my straps.

goats are so funny, that one gets whacked in the head and without missing a beat starts eating the thing that just whacked it in the head.

yeah lmao. they are nuts. crack me up all day long

glad you're happy down there, adarq! how are the silkies themselves?

the terriers? only got one now. gizmo passed last year :< got a nice gravesite for him on the property.

james still doing ok! he's a tank hah

- run 1:24:07, 15.07 km
just adding a little distance. wife expressed some concern at long runs getting too long and leaving her too much time with baby. need to be careful and considerate, occurred to me on my run today to downshift the A race this fall to a half so that long runs don't have to be quite as long.

01-08-26

Run
- w/u
- 5 x (1k on / 90" off) [4:24, 4:23, 4:24, 4:15, 4:10]
- c/d
7.82k, 42:45

into

Gym cardio
- 3 x (7' on / 90" off) [avg HR 165, first 2 on elliptical, last one incline walking]
- long cooldown
48:15

into

Lift - OAC, DB planche (12.5kg eccentrics, 10kg for reps), RDL, Bulgarian, Reverse Nordic, Calves

Notes

hell yeah? the k reps were pretty easy (HR in 150s for the first slow, low 160s for the last two) since I don't really want to push at all, but felt close to normal.

saw a clip of someone going hard on elliptical and this clued me into how to do it: you have to lean forward and get very close to the handles, YOU you have to hold the handles that don't move, or just very loosely near the bottom of the handles that do move. was able to get to a SubT type HR and effort that felt about the same as running outside, and felt generally comfortable. this technique also let me get the cadence much higher, into the 160s/170s, for that effort, so seems more applicable all around. only downside is that i was very sweaty and this was dripping into the foot rests and started to get slippy towards the end of the second rep, hence switching to treadmill for the last one, lol.

amusing to me that over the last 9 weeks i've averaged ~8 hours a week with ~80-105' of that at SubT (or higher, since I've pushed a few stair sessions pretty hard) and intervals has my fitness score stable/ever-so-slightly declining over that period. i don't take it seriously, but just a funny difference in how it scores HR vs pace-based load. can tell from my running that fitness is not worse, given (a) my calf/achilles complex is obviously not as effective as it was for the half (hence impacting efficiency etc), (b) i'm just out of practice, and (c) it's substantially hotter than when i was running regularly, but my easy pace/effort still seems around the same, workout paces similar etc. let's see how it all translates back when i do get running regularlagain.

- SubT 10x3 mins
-- warm up
-- intervals @ 4:02-4:09
-- cool down
a bit hotter today; it was also later in the morning that i got out the door. so much more fun than the long intervals. total distance on this was >13 km.