Adarq.org

28-02-26

Run
- w/u
- 8 x (3'10" on / 1' off) [4:15 average]
- c/d

11.82k, 1:03:41

Notes

Got my 8 hours in and feel so much better. Was super windy and fool that I am I did a lot of the reps on the most exposed boulevard in the park, so was 'artificially' slow. Last two reps I moved into cover and they were 4:06 and 4:08, though, with no increase in effort. Fitness! With sleep normalised, hoping I can make it to a Parkrun next week to benchmark.

27-02-26

Run -- 6.44k, 41:13

Notes

finally got the sleep i needed, feels amazing

welp, came down with a cold right as i was hitting my stride. rested today instead of planned kenyan-style progression run. hopefully a good night's sleep will help, last night i barely slept at all.

Feb 22-28, 2026

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. 2Oct 25, 2020
Cardio Calories - Inclined walking at 3mph pace per 5 mins | 6% [47kcal], 9% [57kcal], 12%[67kcal], 15%[77kcal]1

Feb  Week 4 of 4 BW 194-198lb

Sun Feb 22

6:00 am
Horizontal Leg Press machine - single leg light - medium light x5s
Paused Squats 315-315-315,
Iso Hammer Strength Inclined Press Machine ~135 80-105-115 x5
One Arm Cable Reverse Fly - High/Mid Pull 15-20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70 x5
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5

3:00 pm
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-105-115 x5
One Arm Cable Reverse Fly - High/Mid Pull 15-20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70 x5
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5

Mon Feb 23

6:00 am
Horizontal Leg Press machine - single leg light - medium light x5s
Paused Squats 315-315-315
Iso Hammer Strength Inclined Press Machine ~135 80-105-115 x5
One Arm Cable Reverse Fly - High/Mid Pull 15-20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70 x5
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5

7:00 pm
Paused Squats 315-315-315
Iso Hammer Strength Inclined Press Machine ~135 80-105-115 x5
One Arm Cable Reverse Fly - High/Mid Pull 15-20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70 x5
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5

Tue Feb 24

6:00 am
Horizontal Leg Press machine - single leg light - medium light x5s
Paused Squats 315-315-315
Iso Hammer Strength Inclined Press Machine ~135 80-105-115 x5
One Arm Cable Reverse Fly - High/Mid Pull 15-20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70 x5
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5

7:00 pm
Paused Squats 315-315-315,
Iso Hammer Strength Inclined Press Machine ~135 80-105-115 x5
One Arm Cable Reverse Fly - High/Mid Pull 15-20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70 x5
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5

Wed Feb 25

6:00 am
Horizontal Leg Press machine - single leg light - medium light x5s
Paused Squats 315-315-315,
Iso Hammer Strength Inclined Press Machine ~135 80-105-115 x5
One Arm Cable Reverse Fly - High/Mid Pull 15-20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70 x5
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5

7:00 pm
Paused Squats 315-315-315
Iso Hammer Strength Inclined Press Machine ~135 80-105-115 x5
One Arm Cable Reverse Fly - High/Mid Pull 15-20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70 x5
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5

* since i'm not squatting anything over 405 now (to rest my back because of weekend biking), it might as well be a good time to get leaner again. im also vacationing for 3 weeks in asia by end of march so i have plenty of time to get myself to ~10% or lower BF. i was at 8.4% for a long time at 184-188lb. i might be able to get to 9-10%BF at 190-194lb. i've been losing weight of 2lb a week by cutting my calories (mostly from rice intake). instead of 8 cups jasmine a day, i lowered it to 6 then 4 then now i'm ok with 2 cups a day. i'm 194lb in the morning empty. i can still squat 405 without any struggle.
* i do 1 cup rice a meal and protein in take from grilled chicken thigh and 6 soft boiled eggs. when i get to my target weight and leaness, or when my hunger becomes unbearable, i will increase the servings of rice.
* i'm also doing more of weighted decline bench situps holding a tricep rope behind my head attached to a cable machine. the movement feels a lot better than using a dumbell behind the head. theres no dead spot on the resistance and the tension at the fully stretched position is ideal. using 7-80lbx5 but will move up to 90-100. can't rush it because ab cramp is the most uncomfortable cramp.

- run 56:50, 10.49 km
nice and easy, legs a bit fatigued from last night. was hard to drag myself out of bed this morning. trying to flip schedule around to mornings is always a challenge.