Adarq.org

20 December

ATG SQUAT:
5@60kg
5@62,5g ( +2.5 kg )
5@65g ( +2.5 kg )
5@67,5g  ( +2.5 kg )
5@70kg ( +2.5 kg )

DB BENCH : 4x10 @ 20kg each hand
DB ROW : 4x10 @ 20kg each hand
DB OHP :  4x10 @ 17.5kg each hand
DB CURL :  3x12 @ 12.5kg each hand
DB TRICEP EXT :  3x12 @ 17.5kg

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21 December

INCLINE DB PRESS : 4x10 @ 17.5kg
LATERAL DB RAISE : 4x10 @ 10kg each hand
LAT PULL DOWN : 4x10 @ 65kg
LEG EXTENSION : 4x10 @ 40kg
SL LEG CURL :  4x10 @17kg each leg
DB HUMMER CURL : 3x12 @ 12.5kg each hand
ROPE PUSHDOWN :  3x12 @ 17kg
DB SHRUGS : 3x12 @ 20kg each hand

Happy holidays (if you have) and a healthy happy new year to all !!!!

11 December

ATG SQUAT:
5@60kg ( +5 kg )
5@60kg ( +2.5 kg )
5@62,5g ( +2.5 kg )
5@65g ( +2.5 kg )
5@67,5g  ( +2.5 kg )

DB BENCH : 4x10 @ 20kg each hand ( +2.5 kg per hand for 2 sets )
DB ROW : 4x10 @ 20kg each hand
DB OHP :  4x10 @ 17.5kg each hand ( +2.5 kg per hand for 2 sets )
DB CURL :  3x12 @ 12.5kg each hand
DB TRICEP EXT :  3x12 @ 17.5kg

4 December

ATG SQUAT:
5@55kg
5@57,5kg
5@60kg ( +2.5 kg )
5@62,5g ( +2.5 kg )
5@65kg ( +5 kg )

DB BENCH : 2x10 @ 17.5kg each hand 2x10 @ 20kg each hand ( +2.5 kg per hand for 2 sets )
DB ROW : 4x10 @ 20kg each hand
DB OHP :  2x10 @ 15kg each hand 2x10 @ 17.5kg each hand ( +2.5 kg per hand for 2 sets )
DB CURL :  3x12 @ 12.5kg each hand
DB TRICEP EXT :  3x10 @ 17.5kg

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5 December

TREADMILL 7K @ 41:02 ( 5:51 pace )

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6 December

BENCH PRESS:
5@50kg
5@52.5kg
5@55kg ( +2.5 kg )
5@57.5kg ( +2.5 kg )
5@57.5kg ( +2.5 kg )

PECK DECK: 3x12 @ 40kg ( +5 kg for all sets )
LEG EXTENSION : 4x10 @ 35kg
SL LEG CURL :  4x10 @11kg
PULLUPS : 7-6-5-5 ( +1 rep for 2nd set )
SEATED LATERAL RAISE : 3x10 @ 7.5kg each hand ( +2.5 kg per hand for all sets )
DB HUMMER CURL : 3x10 @ 12.5kg each hand
ROPE PUSHDOWN :  3x10 @ 17kg ( +2.5 kg per hand for all sets )

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Naturally, i am getting stronger in the gym and slower in the runs. It's a good blend though, focus is strength while not losing much run fitness. It works so far.

27 November

ATG SQUAT:
5@55kg
5@57,5kg ( +2.5 kg )
5@57,5kg
5@60kg ( +2.5 kg )
5@60kg ( +2.5 kg )

DB BENCH : 4x10 @ 17.5kg each hand
DB ROW : 4x10 @ 20kg each hand  ( +2.5 kg per hand for all sets )
DB OHP :  4x10 @ 15kg each hand
DB CURL :  3x12 @ 12.5kg each hand
DB TRICEP EXT :  3x10 @ 17.5kg

Feeling getting stronger every session, I missed that.

20 November

SQUAT : 2x5@55kg / 3x5@57.5kg ( +2.5 kg for last 3 sets )
DB BENCH : 4x10 @ 17.5kg each hand
DB ROW : 4x10 @ 17.5kg each hand
DB OHP :  4x10 @ 15kg each hand
DB CURL :  3x12 @ 12.5kg each hand
DB TRICEP EXT :  3x10 @ 17.5kg

Difficult to overload 4x10, focused on strict form, worked, got sore AF

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22 November

BENCH PRESS: 2x5@50kg / 3x5@52.5kg ( +2.5 kg for last 3 sets )
PECK DECK: 3x12 @ 30kg
LEG EXTENSION : 3x10 @ 35kg
SL LEG CURL :  3x10 @11kg
PULLUPS : 6-5-5-5 ( +1 rep for first and last sets )
SEATED LATERAL RAISE : 3x10 @ 5kg each hand
DB HUMMER CURL : 3x10 @ 10kg each hand
ROPE PUSHDOWN :  3x10 @ 17kg

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23 November

Run 7K @ 40:23 ( 5:46 pace )

Weather and work and weights won't let me run. I'm fine as long as i maintain this fitness level, which seems to be happening so far.

16 November

TREADMILL:
Low aerobic HR zone run 45' ( 6.2K / 7:20 pace )

Nice

 14 November

Run 7.5K @ 43:09 ( 5:44 pace )

Same time with last week, to the second!
5K split was also exactly the same (27:45) and the slower (uphill) last 2.5k split too obviousely. So fast segment, slow segmemt, total, all timed the same, to the second.
Amazing.

10 November

DEADLIFT : 5x5 @ 70kg ( +1 set )
INCLINE DB PRESS : 4x10 @ 15kg each hand
LATERAL DB RAISE : 4x10 @ 7.5kg each hand
LAT PULL DOWN : 4x10 @ 59kg ( +6 kg per set )
EZ BAR CURL : 3x12 @ 25kg ( +6 kg per set )
SKULL CRASHERS : 3x12 @ 25kg ( +6 kg per set )
DB SHRUGS : 3x12 @ 17.5kg each hand