Adarq.org

19 September

1K warmup
SPRINT 5*800m  / 3 mins rest (+1 sprint )
1K cool down

Was aiming to be faster than last week's pace ( which was 4:53 to 4:59 )

I got 4:55 , 4:45 , 5:16 (uphill) , 4:50 , 5:15 (uphill )

Nice!

12 September

HORIZONTAL BENCH PRESS MACHINE:
10 @ 40 kg
10 @ 45 kg
10 @ 50 kg
10 @ 55 kg
10 @ 55 kg 

LAT PULL DOWN :
10 @ 47 kg
10 @ 53 kg
10 @ 53 kg
10 @ 59 kg
10 @ 59 kg

SS1a: DB BICEPS CURL : 12 @ 12.5kg each hand
SS1b: LATERAL DB RAISE : 12 @ 7.5kg each hand
SS1c: ROPE PUSHDOWN : 12 @ 17kg
SS1 info : 3 rounds

Nice.

10 September

1K warmup
SPRINT 4*800m  / 3 mins rest
1K cool down

Was aiming 5:00 pace for the 800s.
I got 4:53 / 4:59 / 4:56 / 4:53

Damn, that's very nice. They felt much slower/clumsier.

6 September

HORIZONTAL BENCH PRESS MACHINE:
10 @ 40 kg
10 @ 45 kg
10 @ 50 kg
10 @ 55 kg
10 @ 55 kg 

LAT PULL DOWN :
10 @ 47 kg
10 @ 53 kg
10 @ 53 kg
10 @ 59 kg
10 @ 59 kg

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TREADMILL:

SPRINT 5*400m @ 5:00 pace / 2 mins rest

Nice.

Damn, sorry to hear.
I had a protrusion too. FWIW, resting it and then doing the prescribed "get back at it" progression/sequence will actually heal it 100%.
But it takes months and it's boring AF.
However:
i was unable to get out of bed when it was in full effect, had electrifying "needle" pains even when walking, i thought the whole training thing is over forever.
Well, here i am doing 140kg belt-less deadlifts and running half marathons at 50y.o.
Each case is different ofc, what I'm trying to say is: stay focused,  be patient, heal it carefully and correctly and you'll get to 100% again.

best wishes for a fast good recovery man!

Damn, 1.5 month of fitness disaster.
Insane work before holidays followed by rebound-extended holidays, which included abuse of food and alcohol and cigars, while no training at all....
I guess i needed a real break, now gotta pay the price.

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2 September

Run 6K @ 41:40 ( 6:53 pace )

Bad of course, out of shape and stiff and all, but actually not as bad as i expected. It was T+DI 150 too so what can you do.


Ok, half marathon race in 7 weeks, lol. Of course i signed up and of course I'm aiming my 1:50 PR and of course it is impossible to reach that fitness so soon.
But it will be fun to chase it.
Found a nice program online, it requires 4*week runs, which i haven't done the other times. I will combine that with:
-Diet, try to lose 0.5kg or more per week.
-Attempt to reduce (close to totally eliminate alcohol and cigars).
Those together are all new elements, will be interesting to see how it will go.

17 July

TREADMILL: RUN 6.5K @ 37:38 ( 5:47 pace )

Longer, faster, better, even by a little.

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19 July

DEADLIFT :
10 @ 30 kg
8 @ 50 kg
8 @ 70 kg
5 @ 90 kg
3 @ 110 kg ( +1 rep )
2 @ 120 kg
1 @ 130 kg

SEATED DB OHP :
10 @ 20 kg  each hand ( +2.5 kg per hand )
10 @ 20 kg
10 @ 20 kg
10 @ 20 kg  each hand ( +1 rep )

LAT PULL DOWN :
10 @ 71kg
10 @ 77kg
10 @ 77kg
10 @ 77kg  ( +1 rep )

SS1a: DB HAMMER CURLS: 12 @ 15kg each hand
SS1b: TRICEPS CABLE OVERHEAD EXTENSIONS: 12 @ 27kg
SS1 info : 3 rounds

Too much work those days, i am very surprised that i keep up with training:

5 July

DEADLIFT :
10 @ 30 kg
8 @ 50 kg
8 @ 70 kg
5 @ 90 kg
3 @ 100 kg
2 @ 110 kg
1 @ 120 kg
1 @ 130 kg , extra set , season best!

SEATED DB OHP :
10 @ 17.5 kg  each hand
10 @ 17.5 kg  each hand
9 @ 20 kg  each hand
8 @ 20 kg  each hand

LAT PULL DOWN :
10 @ 71kg
10 @ 71kg
9 @ 77kg
8 @ 77kg

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9 July

ATG SQUAT:
5 @ 65 kg ( +2.5 kg )
5 @ 67.5 kg  ( +2.5 kg )
5 @ 70 kg  ( +2.5 kg )

HORIZONTAL BENCH PRESS MACHINE:
10 @ 60 kg ( +5 kg )
10 @ 65 kg ( +5 kg )
10 @ 65 kg
10 @ 70 kg ( +5 kg ) 

SEATED CABLE ROW :
10 @ 71 kg
10 @ 77 kg ( +6 kg )
10 @ 77 kg
10 @ 83 kg ( +6 kg )

SS1a: EZ BAR CURL : 12 @ 30kg
SS1b: ROPE PUSHDOWN : 12 @ 17kg
SS1 info : 3 rounds

Very happy with squat/push/pull progress

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10 July

TREADMILL: RUN 6K @ 36:04 ( 6:00 pace )

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11 July

SS1a : DIPS: 7 @ BW
SS1b : CHINUPS: 6  @ BW
SS1 info : 7 rounds

TREADMILL:
Low aerobic HR zone run 4.43K @ 30:00 ( 6:50 pace )

Awfully hot lately here, even at nights, switched to treadmill running even though i hate it with passion.