Adarq.org

9/16/25 Tuesday
Ohp 12x105, 12x105, 8x105, 8x105.
Pull up 7, 7, 7, 7.
Dip 25, 25, 25, 25.

9/17/25 Wednesday BW = 185.6
Treadmill 45 mins 2.43 miles

9/18/25 Thursday
Squat 3x185, 1x205, 5x185, 5x185, 5x185, 5x185, 5x185.
Dumbbell lunge 11x40, 11x40, 11x40.

9/19/25 Friday
Treadmill 45 mins 2.39 miles

9/23/25 Tuesday
Treadmill 45 mins 2.39 miles

 9/24/25 Wednesday
 Incline bench 12x115, 12x120, 8x120.
 Yates row 12x95, 12x95, 12x95.
 Pull up 5, 5, 5, 5, 5.
 Dip 20, 20, 20.

 9/25/25 Thursday BW = 185.4
 Squat 2x185, 1x205, 2x225, 5x205, 5x205, 5x195.
 Deadlift 5x185, 5x205, 10x225, 10x225, 8x225.
 Sit up board (6) 25, 25, 25.

 9/30/25 Tuesday
 Bench 2x185, 1x205, 1x220,
 5x205, 5x205, 5x205, 5x195, 5x195.
 Pull up 6, 6, 6,
 Dip 20, 20, 20.

10/1/25 Wednesday BW = 185.4
Treadmill 50 mins 3.11 miles

10/2/25 Thursday
Squat 2x185, 1x205, 1x225, 4x205, 7x185, 7x185.
Leg press 15x320, 15x320, 15x320.

10/3/25 Friday
Treadmill 35 mins 2.75 miles

10/7/25 Tuesday
OHP 12x105, 12x105, 10x105.
Chin up 8, 8, 8.
Dip 20, 20, 20.

10/8/25 Wednesday BW = 185.8
Arc trainer 30 mins 1.85 miles

10/9/25 Thursday
Squat 2x185, 1x205, 1x225, 4x205, 5x195, 5x195, 5x185, 5x185.
Dumbbell lunge 10x40, 10x40, 10x40.
Sit up board (6) 30, 30, 30.

10/10/25 Friday
Treadmill 45 mins 3.21 miles

10/14/25 Tuesday
Bench 2x185, 2x205, 1x225, 5x205, 7x195,
7x195.
Chin up 8, 7, 7.
Dip 20, 20, 20.

10/15/25 Wednesday
Treadmill 45 mins 3.49 miles

10/16/25 Thursday BW = 185.8
Squat 3x185, 1x205, 1x225, 5x205, 5x195,
4x195.
Dumbbell lunge 11x40, 11x40, 11x40.
Sit up board (6) 25 +5, 25 +5, 25 +5.

10/17/25 Friday
Treadmill 45 mins 3.62 miles

10/21/25 Tuesday
Incline press 12x120, 12x120, 10x120.
Yates row 12x95, 12x95, 12x95.
Dip 22, 22, 22.

10/21/25 Wednesday BW = 185.8
Treadmill 45 mins 3.36 miles

10/22/25 Thursday
Deadlift 5x185, 5x205, 8x225, 8x225, 8x225.
Leg press 12x320, 12x320, 12x320.

10/23/25 Friday
Treadmill 45 mins 3.55 miles

11/4/25 Tuesday
Treadmill 45 mins 3.52 miles

Way behind on the log. Still waddling along. Body is healed up, feeling good. No excuses to go this soft all the time.

thanks kf! and yes, i think i'm on this aerobic train for the foreseeable future. might return to strength and power focus at some point down the line - for long term health, it's probably a good idea - but at the moment i'm enjoying this journey.

- run 46:59, 8.68 km
i found myself back in the original sirpoc norwegian singles approach thread yesterday and then down the NSA rabbit hole. kept this very easy/slow partially as a result. that is, i always meant this to be an easy run but found myself trying for the first time in a while to keep HR under 130. perfect conditions, high 40s/~9C and no wind.

sirpoc has, as he admits, the advantage of living somewhere very flat. that makes sticking to a prescribed pace much easier. today, HR crept over 130 a few times on climbs even as i slowed down, although average was 127, which is spot on. as i'm thinking about doing something like his marathon build - weighing it against doing a jack daniels-type or pfitzinger-type build - that's one of the sticking points for me. it's not mountainous where i live, obviously, but it's not all that flat, either. there are decent flat loops i could drive to, but that's really only practical on the weekend. something to think about: where are the flattest practical loops - minimal or ideally no road crossings, within 3 km on foot - near me.

Gym work 45:

Bench press:

20x5
40x5
65x5
65x5
65x5

Dumbbell Bulgarian split squat (each leg):

55x8 (27.5 kg dumbbells)
55x8
55x8 old age 

Chinups:

6, 3 (just exhausted)

Glute cable kickbacks:

4 pins x 10
6 pins x 10 (felt great)

Bodyweight: 91.1 kg (+0.1 kg)
Exhaustion level: 10/10

Comments:

Best workout of the year. Took 3 g of creatine one hour before going to the gym, have no idea if they played any effect. First time this year when I can do 65x5x3 on the bench press without running out of fuel, bar felt like medium difficulty.

The Bulgarian split squats were incredible, on the left leg I think I can do 8 reps with 35 kg dumbbells. Right leg feels shaky and I can feel the posterior chain activating completely, with the quad playing almost no role in the movement (due to the injured right knee). Still, I was able to do them on the right leg as well, even if not with the same depth and range of motion. In fact, I was able to do 3 reps of pistol squats with a 15 kg plate in my hands on the left leg even after all that volume of BSS.

After that I was fried. In any case, best workout of the year.

Nov 2-8, 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

Oct Week 1 of 4 BW 200-204

Sun Nov 2

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



* bw now at 200-204. still managing to routinely lift 475 but it too is starting to feel heavier and heavier. i was well rested and got good sleep but this afternoons 475 did not feel easy. no chance for a 495 at this time. will add a few more carbs before the afternoon workout so i don't fatigue fast. got my lab work for cholesterol because of adding more shrimps to my diet of already 12 eggs  per day. labs are alright and i can continue eating like this.

https://photos.app.goo.gl/hWVshambFks4eiwc7

Mon Nov 3

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 315-315-315,405-475
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

* 475 in the afternoon felt very heavy. i was not expecting this much of a grinder after doing a routine 405. will raise my carbs again and drop the protein a little to balance my total calories. i was at 6 cups rice a day for a week now but total calories stayed the same because of the added proteins from shrimp. will go back to 8 cups of rice a day.

Tue Nov 4

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 315-315-315,405-475
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

* carb loading for 2 meals before this afternoon workout and the 475 felt a lot better than yesterday. still no chance to attempt a 495. BW still at the sub 205lb.

Wed Nov 5

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 315-315-315,405-475
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

Thur Nov 6

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 315-315-315,405-475
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

Fri Nov 7

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 315-315-315,405-455
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

* 405 this afternoon did not feel fast enough. i know il get the 475 but i do not want to spend my weekend resting more just to recover from this. i'm swimming and biking with my 6 yr old on weekends.

Sat Nov 8

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

3:00 pm
Paused Squats 315-315-315,405-455
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

 
 

02-11-25

Run -- 15.28, 1:30:32

Lift --
1A Weighted Chin x 3
1B weighted Dips x 3
2A RDL x 2
2B Rev Nord x 2

Notes

oh man got a glorious full 9 hours for the first time in ages. feel so much better today.

Run a little shorter than planned, so 'just' 74.5k on the week. That's still a 4k distance PB on the week, though! i am hungry all of the time, unsurprisingly.