Adarq.org

- track workout
-- warm up
-- intervals 1km in (4:06, 4:08, 4:04, 4:06) w/90s rest
-- cool down
not pushing hard as this is the first outdoor running workout i've done in quite some time. beautiful day.

- run to gym

- warm up
-- hips and spine
-- shoulders and fingers
experimented with some sub-bw hangs with different configurations (single fingers, double fingers, etc.), working up to full crimp hangs. seems like a good practice. next time i think i'll add SL hangs and maybe even some tuck planche holds as a further shoulder and back warm up

- climb x 75 mins
felt great, i tried some newly set harder climbs and either finished or made progress on multiple oranges and blacks (i.e., v3-v6 range). also tried a couple of blues (v5-v7) that didn't seem totally beyond me. the last 20-30 mins i alternated between a black and a blue on the big overhang, not worrying about finishing but just trying to work on endurance a bit.

- paused push up x 10,10,10
love this as a cool down

- tuck planche holds x 20s, 10s (half tuck), 20s

Gym work 8 (Landmine day):

Landmine lumberjack squats:

20x10
40x10

Landmine standing push press with complete extension:

15x10
15x10

Landmine rows:

15x10
30x10
45x6

Landmine one-leg deadlift:

30x8
30x8

Kinetotherapy exercises

Bodyweight: 92.6 kg (+0.4 kg)
Sleep length&rating: 7h40m, 4/5
Exhaustion level: 6/10
Time of day/spent at gym: 15:20-16:06/46 min

Comments:

Again, a good landmine workout.

29-10-24

Run -- 6.00k, 33:51 min

30-10-24

1A Good Morning
100 x 7
95 x 8, 7
90 x 6

1B Wide Grip Pullups
+25 x 7, 6, 6

2A CG Bench
95 x 5
90 x 5, 4

2B Flat Bench Hammer Curl
10 x 15
12.5 x 6
10 x 14

Incline Fly
20 x 8, 6

Lat Prayer
35 x 8, 6

Lateral Raise
22.5 x 16, 14, 13

EZ Bar Tricep
42.5 x 8, 6
37.5 x 8

Neck Curl
16.25 x 12
15 x 15

Lateral Neck
10 x 15, 12

Side Bend
55 x 8, 7

Ab wheel x 2 sets

Notes

Pullups done with super wide grip, chest up. Get a nice row-like stimulus, a lot of rear delts and mid traps. Feels good.

Lat prayers b/c I've maxed out my dumbbell. Stole an idea from instagram -- wear the pullup belt with some weight on it so that i don't get super light on my feet/sort of picked up from the ground while doing the lat prayers. So much more stable, loved it. Lot more control/better stretch as compared to pullovers, too.

Gym work 7 (traditional strength training day):

Dumbbell Bulgarian split squats:

55x8
55x8

Triceps pulldowns (V grip):

20x10
30x10
30x10 (good)

RDL:

50x10
80x8
80x8 (risky, will see how my back reacts to this)

Leg extensions (with toes pointed out):

56x10
64x10
64x10

Leg curls:

56x10
64x10
64x10

Cable lat pulls (V grip):

32x10 (very easy)
48x10 (very easy)
64x10 (easy)

Some kinetotherapy exercises

Bodyweight: 92.2 kg (+0 kg)
Sleep length&rating: 1:20-9:30 - 8h10m, 4/5
Exhaustion level: 7/10
Time of day/spent at gym: 14:08-15:02/54 min

Comments:

Did BSS with 27.5 kg dumbbells this time but I was a bit tired. Also did RDLs, which is risky with my back condition. Will see how my back reacts to this tomorrow, as it gets worse in the next days after the workout day itself. Workout felt really good.