Adarq.org

10-04-25

RDL
160 x 4, 2

Rev Nord
+20 x 7, 5

Incline Bench
80 x 5, 4 + 60x7

Incline Curl
25 x 11, 9, 7

Lat Prayer
45 x 9, 7

Pushdown
45 x 13, 11

Wide Grip Pullup
+20 x 8 + BWx7

Incline Fly
17.5 x 8+3

Chest-Supported DB Row
32.5 x 14

Ab Mat
+32.5 x 9, 6

Lateral
22.5 x 11+6

Notes

RDLs look like they're increasing v fast, but basically RPE until this session has been pretty moderate and was just a matter of getting back to where I was before.

Should note that I do the wide-grip pullups with my back really arched, so my chest is pointing almost straight up. Basically trying as best I can to make it into a row-like movement rather than a vertical pull. Do really feel it in rear delts/mid traps, so think it's doing the job.

Pretty tired yesterday and today, but performance fine-to-good, so not worried. Maybe this will just be a one hard workout running week, though, if the feeling persists. Usually feel pretty fresh the day after lifting, though, so we'll play that by ear tmrw.

Still (v slowly) dropping weight despite eating to/past fullness. Might have to make a conscious effort to maintain weight, since I guess slight under-feeding could contribute to tiredness. As compared to lifting, I don't know that much about how nutrition interacts with running recovery (other than like 'it does' and 'carbs good').

08-04-25

Run --
w/u
5 x (6' on, 1' off) [4:50, 4:46, 4:43, 4:48, 4:57]
c/w

11.21km tota

Notes

Found my H10 chest strap, so HR is from that. Thought I had nailed pacing, HR was high 150s, low 160s, then mid 160s, but that rep was avg 170 and the slowest. Maybe conditions/wind or some such.

Slower than last week too. Mysterious, not concerned though.

05-04-25

Got antsy in the evening so did a few sets of preacher curls, some wrist wrench and played around with front lever. Can hold a decent OL front lever. Don't think I've ever done a good full one, which is about same difficulty as OAC depending on anthropometrics, i think?

06-04-25

Run -- 13.55k, 1:25:01

Notes

Beautiful weather. Nice run.

4:36 on feet this week, up a massive 1 min from last week. I guess I did 20 mins on bike as well that I didn't last time. No change niggles-wise, so I might try to add a lil more volume next week.

03-04-25

RDL
150 x 5, 3

Rev Nord
+20 x 6, 4

Incline Bench
80 x 5, 4

Incline Curl
25 x 8, 6, 5

Lat Prayer
45 x 8, 6

Pushdown
45 x 11, 8

Wide Pullup
+20x7 + BWx7

Chest-Supported DB Row
32.5 x 12

Incline Fly
17.5 x 8, 6

Ab Mat
+24 x 15, 11

Stationary Bike x 20 mins [~110 hr based on manually counting]

01-04-25

Run
w/u
5 x (6' on / 1' off) [4:43, 4:34, 4:37, 4:38, 4:45]
c/d

10k total

Notes

Sadly no useful HR data as my watch was having a bad day in that regard. Windy day.

Rare afternoon run. Didn't like it, lunch was still kind of heavy in the stomach.

.21km more covered across the 5 reps this time at similar perceived effort. nice.

30-03-25

Run - 12.29km, 1:19:08 [6:26 avg pace, 139 avg HR]

Notes

Used watch rather than phone GPS for this run. Inclined to think it is more accurate w/r/t pace/distance than phone (certainly fewer random wiggles and jiggles and spikes). I used a new route route so don't have an easy cross-comparison. Will run one of the usuals this week to see.

Anyway 45km, 2 sessions, and 4:35 of running this week vs 39/1/3:49 previously. No niggles or aches other than the mildest weirdness in right ankle, but I think that's sort of inevitable given the number of times I've sprained it. Will monitor, though.

Also, I upped calories like 400/day avg over the last 10 days and dropped almost a kilo, lmao. Weight is so mysterious.

27-03-25

RDL
150 x 4

Reverse Nordic
+20 x 5

Wide Pullup
+20x11 + BWx8

Incline Bench
80 x 5 + 60x8

Lateral
25 x 11

Notes

Super rushed. Glad I got this in, though. Depending on how recovery feels, may hit another [running] session tomorrow, something like 8x3'