Adarq.org

later in the day yesterday the headache faded and then returned as a worse migraine than the one i'd had over the weekend. ended up vomiting and then going to the ER, where they gave me a super-NSAID plus anti-emetic plus diphenhydramine and a liter of saline and sent me home. next time i need to go to the ER for something non-life-threatening, i'll go back to that one (georgetown). today i've felt basically hungover, there was obviously no way i could do anything resembling training. definitely time to see a neurologist.

Track work 7:

Dynamic warm up
------------
30m sprints ++ broad jumps/double leg bounds ++ medium box depth jumps
Did 3 sets of this "superset": 1 sprint, 3 broad jumps or 1 4-double leg bounds and 3 depth jumps

Also did some jumps with the PowerJumper (1 band) and some trap bar deadlifts with 100 kg (surprisingly found a trap bar)

Best broad jump: 2.35m
Best 4-consecutive 2-leg bounds: 10.05m (+95cm)

Bodyweight: 89.9 kg (-0.3kg)

Here's a video of the double leg bounds:

https://youtube.com/shorts/JGV4cHeuo-M?si=ml8sMH9O67qCf-KT

Gym work 26:

Bench press:

20x6
20x6
40x6
65x6
70x1
65x4
65x4 (will stay at 65)
40x16

Low bar squat:

20x6
60x6
100x3
120x2 (very difficult)
100x4 (difficult)
100x4 (difficult)

Did a handful of leg presses, leg extensions, ab wheel rollouts and landmines

Bodyweight: 89.9 kg (0.0 kg)
Exhaustion level: 10/10

Comments:

Bench was pretty good, squats were difficult. Did some more quad work as my quads don't want to grow. Workout was tiring. 120x2 was max at this point in the squat (2nd rep was not well controlled on the descent)

Jun 15-21 , 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]

June Week 3 of 4 BW 206-210

Sun Jun 15

6:00 am
Paused Squats 315-315-315,405 SKIP
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

3:00 pm
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

Mon Jun 6

6:00 am
Paused Squats 315-315-315,405 SKIP
Cardio - Inclined Walking 1.5miles, 3mph @ 6%. max HR at 110BPM
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

* if i'm skipping squats in the morning for now, i might as well add some walking again. my heartrate did not budge any higher than 110bpm because i kept it at 6% inclined and also because the gym was fairly cold. i did not break a sweat but it was still a good walk. i prefer to keep HR at 125-130max. 

7:00 pm
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

* decided to skip the morning squats and see if this helps me get my legs fresher faster. i'm now back to 1-2x 455/week routinely but still not getting back to 495 even with the same about of carb intake (400g+/day).

16-06-25

Run -- 7.60k, 50:00

Notes

124 avg hr