Adarq.org

07-10-24

RDL
170 x 7, 5

Rev Nord
20 x 13, 10 + 5x10 + BWx7

Chinup
+45 x 6, 5

CGBP
85 x 6, 5

EZ Bar Curl
42.5 x 11, 9

Pushdown
40 x 16, 14

Lying LAteral
15 x 7
12.5 x 13

Neck Curl
15x8 + 12.5x10
15 x 6

Side Neck
11.25 x 8

18mm hang drop set

Notes

Maxed out my DBs and want to improve my CGBP, so that substitution made sense. Pecs/delts not really recovered from Saturday [probably bpushed the volume too far there given it was first week back], so mediocre performance. Nice workout overall though.

Oct 6-12, 2024

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. Oct 25, 2020
Cardio Calories - Inclined walking at 3mph pace per 5 mins | 6% [47kcal], 9% [57kcal], 12%[67kcal], 15%[77kcal]

Oct Week 2 of 5 BW 202-206

Sun Oct 6

6:00 am
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Seated Bicel Curl Machine - One Arm 50-60-70x5
Standing Tricep Cable Pulldown - One Arm 60-80-100x5

4:00 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Seated Bicel Curl Machine - One Arm 50-60-70x5
Standing Tricep Cable Pulldown - One Arm 60-80-100x5

Mon Oct 7

6:00 am
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Seated Bicel Curl Machine - One Arm 50-60-70x5
Standing Tricep Cable Pulldown - One Arm 60-80-100x5

4:00 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Seated Bicel Curl Machine - One Arm 50-60-70x5
Standing Tricep Cable Pulldown - One Arm 60-80-100x5


Tue Oct 8

6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Seated Bicel Curl Machine - One Arm 50-60-70x5
Standing Tricep Cable Pulldown - One Arm 60-80-100x5

6:00 pm
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Seated Bicel Curl Machine - One Arm 50-60-70x5
Standing Tricep Cable Pulldown - One Arm 60-80-100x5

Wed Oct 9

6:00 am
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Seated Bicel Curl Machine - One Arm 50-60-70x5
Standing Tricep Cable Pulldown - One Arm 50-60-70x5

7:00 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Seated Bicel Curl Machine - One Arm 50-60-70x5
Standing Tricep Cable Pulldown - One Arm 50-60-70x5

Thur Oct 10

6:00 am
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Seated Bicel Curl Machine - One Arm 50-60-70x5
Standing Tricep Cable Pulldown - One Arm 50-60-70x5

7:00 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Seated Bicel Curl Machine - One Arm 50-60-70x5
Standing Tricep Cable Pulldown - One Arm 50-60-70x5

Fri Oct 11

6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Seated Bicel Curl Machine - One Arm 50-60-70x5
Standing Tricep Cable Pulldown - One Arm 50-60-70x5

7:00 pm
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Seated Bicel Curl Machine - One Arm 50-60-70x5
Standing Tricep Cable Pulldown - One Arm 50-60-70x5

Sat Oct 12

6:00 am
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Seated Bicel Curl Machine - One Arm 50-60-70x5
Standing Tricep Cable Pulldown - One Arm 50-60-70x5

7:00 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Seated Bicel Curl Machine - One Arm 50-60-70x5
Standing Tricep Cable Pulldown - One Arm 50-60-70x5

last night

- run 37:47, 6.00 km
quite sore from the squatting. unsurprisingly, it's worse this morning as i type this (day 2).

28 September

Low aerobic HR zone run 8.5K @ 1:10:01 ( 8:14 pace )

A little slower than last time but for 20 minutes / 2.5K more, making it the longest in duration run of the season.

---

30 September

1K warmup
SPRINT 6*800m  / 3 mins rest
1K cool down

Previous week : 4:51 , 4:43 , 4:34 , 5:09 (uphill) , 5:13 (uphill )  4:59
Current week  : 4:45 , 4:33 , 4:35 , 4:59 (uphill) , 5:20 (uphill )  4:49
More progress!

---

1 October

TREADMILL:
Low aerobic HR zone run 45' / 6.18K ( 6:18 pace )

Wow huge progress, last week was 6:48 pace for 4.5K.

---

2 October

HORIZONTAL BENCH PRESS MACHINE:
10 @ 50 kg
10 @ 55 kg
10 @ 60 kg ( +5 kg )
10 @ 60 kg

LAT PULL DOWN :
10 @ 53 kg
10 @ 59 kg
10 @ 65 kg ( +5 kg )
10 @ 65 kg

SS1a: DB BICEPS CURL : 12 @ 15kg each hand
SS1b: LATERAL DB RAISE : 12 @ 7.5kg each hand
SS1d SS1b: TRICEPS CABLE OVERHEAD EXTENSIONS: 12 @ 22kg
SS1 info : 3 rounds

Sweet

---

3 October

Run 10K @ 58:11 ( 5:49 pace )

Shocking improvement. I was able to hold sub-6 pace for 3K tops till today, now i got an entire 10K well under it.
That makes the longest in distance and fastest-in-any-distance run of the season together.

04-10-24

Seated Leg Curl
96x13 + 82x12 + 75x15

Leg Extension
145x8 + 125x6 + 105x8

Adductor
102.5x13 + 87.5x11 + 80x10

Abductor
14x13 + 12x11 + 10x10

Pendulum Squat
45 x 5

Low Row
150x7 + 130x7 + 110x8

OA Pulldown
8x8 + 7x7 + 6x8

Preacher Machine
20x14 + 15x11 + 10x16

Lateral Machine
70x15 + 60x10 + 50x12 + 45x8

Notes

busy few days so not feeling 100% recovered, maybe had a mild cold? as such, abbreviated/drop-set focused workout