Adarq.org

09-07-26

Cardio - 70 mins total, 33' SubT, + 2 x 1' hard, split 15+1, 10+1, 8 (stair, stair, incline walk)
Lift - weighted OAC neg, chins, dips, calves

Notes

idk how precisely i can be bothered to track the random intervals i do in here, may try now and then to note down a benchmark

I see you guys doing marathons and long runs and cardio and it scares me. Those are signs of us getting old. I saw Kelly Baggett with similar stuff just a while ago.

lol, fair! i will probably be reintroducing some light plyos in a few weeks, though mostly for injury prevention/running performance

that is a bit weird. wonder if raptor's missed days are similar, then it'd be really weird.

My problems are with cervical and thoracic pain and lack of proper sleep because of it. Plus my decade+ of mental consumption in hell. Can't go around that, but you can pretend they're not there.

08-07-26

cardio x 80 mins, 118 avg

Notes

mix of outdoor run walk, elliptical, rowing, stairmaster, treadmill walking, ski-erg. reminding myself how all those gym options feel, etc. stairmaster > treadmill > ski-erg > rowing >>>>>>> elliptical in terms of 'fun'

that is a bit weird. wonder if raptor's missed days are similar, then it'd be really weird.

- SubT 5 x 6 mins
-- warm up
-- intervals @ 4:09-13
-- cool down
T+DI 141 but overcast and drizzly. felt good. wore AP4s, i'm trying to do at least one workout a week in them to keep myself habituated to supershoes.

evening

- BSS 40# x 10,10/leg

- SLRDJ 40# x 8,8/leg

- SL calf raise 20# x 10,10/leg

- DB row 40# x 20

- DB OHP 40# x 5

- DB russian twist 20# x 10,10

- curl 20# x 10/arm

- tricep kickback 20# x 10/arm

07-07-26

Run/walk -- 29:39, ~2:1 ratio, felt okay
Incline Treadmill -- 11' easy, 10' @ 5.5/15% (146 hr, but ~29/30 RR)
Stairmaster -- ~30 mins, was like 8' + 4 x 3' of hard work, with arbitrary rest in between (hr in the 160s/170s)
run/walk home
Lift -- OAC neg, chins, dips, calves+rehab

Notes

cannot bear the idea of cycling into the void, so rejoined gym to have more options with cardio equipment. so much easier (for me) to get into a rhythm with treadmill walking or stairmaster. fitness is clearly a lot stronger compared to last batch of stairs/walking, which is nice, and i haven't even started getting the specific adaptations yet. (noting i did the 60 steps/min in 130s hr back in dec, will try that out soon and see where that puts me now, will try to dig up numbers of treadmill)

so like just under 90 minutes of cardio this morning, lol. keep waking up early because of the heat + new gig has a lot more flexbility with working from home means i have more time for 'luxurious' morning sessions.

yesterday felt like crap, weekend that was busy socially + a fair amount of training + introducing BSS meant I was super sleepy (i am rarely _sleepy_ as opposed to just tired) + quads were wrecked. got an extra 30 mins of sleep (all i could manage) and took an extra long walk in the morning, felt nice.