Adarq.org

18-07-25

Jog to gym

Treadmill incline walk x 50 mins [121 avg hr, progressed from 4kmh/13% up to 4.4kmh/15% doing a notch of pace or incline every 10 mins]

Machine Chest Press 3 x Drop
Pec Dec 2 x Drop
D-Handle Seated Row 3 x Drop
Preacher Curls 3 x Drop

Jog home

Notes

lots of poor sleep this week so just felt zonked for this one. was up earlier than intended so just went to gym early, though ¯\_(ツ)_/¯

love d-handle rows, feel great on the lats

preachers leave my biceps so wrecked. took genuin eeffort ot bend my arms until like noon today lol

surprisingly still enjoying just walking hard on the treadmill, lmao

20-07-25

Cardio

Jog to gym
Treadmill @ 15 % incline
10 @ 3.6 km/h [110 HR]Man
10 @ 3.8
20 @ 4.0
20 @ 4.2
10 @ 4.3
10 @ 4.4
10 @ 4.5 [128 HR]
122 avg hr overall

Lifting

Dip Machine 4 x Drop
Pulldown 4 x Drop
Pec Dec 3 x Drop
Wide-Grip Row 3 x Drop
Preacher Curl 4 x Drop
Cable OH Extension 4 x Drop

1A Cable Lateral 5 sets
1B Pogo Hops 3x14

Machine OHP 3 x Drop

Notes

Kept it super light on the cardio. Laces long enough on my old Ons that I was able to switch to heel-lock lacing. Again, that may have been a factor, but foot felt great on the jog in, and least pain I have experienced yet on pogo hops

The lateral-pogo hop superset got to be among the most niche gym super sets. Was fun. Did lateral RLRL - pogo - RLRL - pogo - RL - pogo.

Lifting done in 29:30. Amusingly, avg hr for the lifting was 133 (same as max HR in the cardio segment), and with < 60s under 110 HR. Keep trying to remember to hit lap at start/end of every set so I can get an accurate Work:Rest ratio number, but usually am wiped enough after a drop set that pressing a button on my watch is the last thing on my mind. Managed it for like 2/3 of today's session, so my eyeball has it at about 2.5:1 work:rest. A full drop set taking between 90-240s depending on the exercise, how many reps I'm getting per drop, how long it takes to change weight, etc. And rest between exercises usually 30-90s depending on how far apart the machines are, etc.

This is why I don't track load for lifting, either. Waste of time for me. I know the effort is high enough and given I'm doing it post-run and it's semi "on the backburner", I'm not trying to maximise gains or beat PRs. One thing that helps being consistent is that there are a bunch of selectorised machines at the gym that I need to full stack (dips, chest-supported row, pulldown/d-handle row for like 3 reps) so those keep me honest.

Also, man, I am just hungry all the time now. Guess I did over 9 hours in the gym this week, of which 7:30-40 was cardio...

22-07-25

Jog to gym

Treadmill @ 1.5% incline
5 @ 8 km/h
5 @ 13.3 (150 Avg HR, 30 RR)
5 @ 13.5 (161, 32)
5 @ 13.6 (165, 34)
3 @ 5
5 @ 13.5 (158, 31)
5 @ 13.6 (168, 33)
2 @ 5
5 @ 13.7 (162, 33)
2 @ 5
5 @ 9.5

Leg-Press Calf Raise 3 x Drop

Jog home

Notes

Nice, 100% running (other than rest). Near 0 pain. Solid 30 mins at proper SubT effort + pace.

13.3 = 4:30, 13.5 = 4:26, 13.6 = 4:24, 13.7 = 4:22

Session max HR 171. Enjoy for workouts how easy it is to get the effort/pace/HR dialed in. RR stayed well below threshold (think that's 36-37). Been experimenting with caffeine gum for this early AM workouts. Like it. Feels like it's out of the system fast, but still feels like it helps. HR feels more in line with weekend efforts as well.

Had to run in my work shoes to catch my train in the eve and that was also essentially pain free (occasional 1/10). So recovery really coming on well.

24-07-25

Jog to gym
Treadmill @ 15%
5 easy
12 SubT [161 Avg, 173 max]
3 easy
7 SubT [164/174]
3 easy
6 SubT [164/173]
2 easy
6 SubT [166/173]
cooldown, jog home
59:59 total lol

Notes

First rep was defo done at too high a pace/too hard, but solid sesh overall.

26-07-25

Cardio
Jog to gym
Treadmill @ 2%
10 @ 9.0
7.5 @ 13.5 [166 avg, 173 max]
3.5 @ 13.0 [171/174]
3 @ 8.5
11 @ 13.0 [170/175]
4 @ 8.5
11 @ 12.5 [170/173]
10 @ 9.0/1%
6 @ 4.5/15%
9 @ 4.0/15%
12.5km ish, 1:15:46

Lifting
Pogo Hop 3 x 14
Leg Press 2 sets
Calf Press 3 straight sets + 2 x Drop
D Handle row 4 x drop
Machine dip 4 x drop
Preacher 4 x drop
(Ab/ad)ductor 2 each superset
Leg Curl 4 x Drop
Leg Ext 2 x Drop

Notes

Nice nice nice. 'Achilles' area was a little sore when I woke up in the night to pee, but didn't bother me during this workout at all (and also slept great and long otherwise). Maybe like 1/10 at some point during the pogos, but certainly not in every rep, or even every set. Don't think I felt my foot at all, other than briefly while holding a loaded stretch at the bottom of a calf press rep. Huzzah. Feel like I've handled this recovery process well.

Messed up this workout in the same way as the last one. While, yes, it's very easy to dial into exactly the HR you want on the treadmill, you do have to want the right HR. So, note to self: first rep should not be right at threshold, should be like 5-7 below so that you hold the same pace throughout and get to the threshold near the end. Idk why that's so easy for me on the road but not on the treadmill. That said, HR generally felt unusually high relative to effort (i.e. RR never got above 33). Think a few factors: tiredness, aircon in the gym being off, and a very poor choice of shirt. Oh, also jogging recoveries instead of walking them like I do outside.

Watch can transmit its HR readings to treadmill but not receive pace/grade from the treadmill. This is annoying, since in treadmill mode it is (a) slow to change those manually and (b) you can only change pace in increments of 0.5km/h and incline in increments of 1.0. Probably some way to set up intervals before hand but for whatever reason i like playing it a bit by ear when using the treadmill.

Gym unusually busy so had to wait to use some of the leg equipment so did some upper stuff today rather than just standing around or working in (I was sweaty enough that I wouldn't want to work in with me).