Adarq.org

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.

01-11-25

Run --
w/u
11 x (3' on / 1' off) [4:29 avg pace, 157 avg hr]
c/d

13.34k, 1:15:46

Notes

Bit slow/easy, but jsut didn't have the juice to give it more than that this morning. Looking forward to some good sleep tonight.