Adarq.org

2/13/26 Friday
Treadmill 30 mins 2.38 miles

2/18/26 Wednesday BW = 189.0
Push up 25, 25, 25, 25.
Pull up 5, 5, 5, 5.
Dip 15, 15, 17.

2/19/26 Thursday
Squat 3x185, 8x185, 5x195, 5x195.
Deadlift 5x185, 8x205, 10x205, 10x205.

2/20/26 Friday
Treadmill 45 mins 2.26 miles

2/24/26 Tuesday
Treadmill 45 mins 3.26 miles

2/25/26 Wednesday
Squat 3x185, 1x205, 3x225 MSEM, 5x205,
5x195, 8x185.
Dumbest lunge 11x40, 11x40, 11x40.

2/26/26 Thursday BW = 189.2
Treadmill 45 mins 3.46 miles

2/27/26 Friday
Push up 25, 25, 25, 25.
Chin up 6, 6, 6.
Dip 20, 20, 20.

3/3/26 Tuesday
Pull up 7, 6, 5, 5.
Push up 25, 25, 25, 25, 25.
Row 12x70, 12x70, 12x70,

3/4/26 Wednesday BW = 188.8
Treadmill 50 mins 3.54 miles

3/5/26 Thursday
Squat 3x185, 5x185, 5x185, 8x185.
Deadlift 5x185, 5x205, 5x225, 8x225.

3/6/26 Friday
Pull up 6, 6, 6.
Treadmill 45 mins 3.51 miles

3/11/26 Wednesday BW = 187.8
Push up 30, 30, 30, 30,
Pull up 6, 6, 6, 6.
Dip 20, 20, 20.

3/12/26 Thursday
Treadmill 45 mins 2.45 miles

3/13/26 Friday
Treadmill 45 mins 2.46 miles

3/17/25 Tuesday
Push up 30, 30, 30, 30.
Pull up 6, 6, 6, 6.
Dip 20, 20, 20.

3/18/26 Wednesday
Treadmill 45 mins 2.30 miles

3/19/26 Thursday
Push up 30, 30, 30, 30.
Chin up 6, 6, 6, 6.
Dip 20, 20, 20.

3/20/26 Friday
Treadmill 45 mins 2.40 miles

3/24/26 Tuesday
Push up 35, 35, 35, 35, 35.
Pull up 5, 5, 5, 5.

3/25/26 Wednesday
KB gorilla row 12x30, 12x30, 12x30, 12x30
Ab leg raise 20, 20, 20, 20.
KB clean and press 5x30, 7x30, 8x30, 8x30.

3/26/26 Thursday BW = 189.2
Treadmill 45 mins 2.33 miles

3/27/26 Friday
Push up 36, 36, 36, 36.
KB clean and press 10x35, 10x35, 10x35.
Dip 20, 20, 20, 20.

3/30/26 Tuesday BW = 189.4
Push up 40, 40, 40.
Pull up 5, 5, 5, 5.
Kb gorilla row 12x35, 12x35, 12x35, 12x35.

4/7/26 Tuesday
Push up 40, 40, 40, 40.
Chin up 6, 6, 7.
Kb clean and press
12x35, 12x35, 12x35, 12x35.

4/8/26 Wednesday BW = 187.4
Treadmill 30 mins 1.67 miles

4/9/26 Friday BW = 187.8
Push up 42, 42, 42, 42.
KB gorilla row 12x35, 10x40, 10x40, 10x40.
Dip 20, 20, 20.

4/14/26 Tuesday
Chin up 8, 8, 8
Dip 20, 20, 20.
Push up 30, 30, 30, 30, 30.

Had to get deeper in the flexibility and stretching game. Had really regressed in that sense and was feeling it.
Been working body weight for the last bit, and trying more kettlebells. So far I am liking it!

https://drive.google.com/file/d/1DQ1WSO8kxlkMaBPGFBdSKDYu-rCfevx7/view?usp=sharing

3 week vacation in thailand/philippines. was still able to do 1-2x per day workouts. thailand has very good equipment on their gyms.

yesterday

- run 1:12:22, 13.48 km
legs a bit tired, unsurprisingly. right calf was tight when i woke up but i stretched it out for a minute and felt fine after that.

wrote to john davis with my question about pacing/target time and he suggested sticking with 4:23 as my target pace, or 3:05. if i find myself running 4:20-21 and feeling good, that'll be a pleasant surprise, but i shouldn't force it. mentality should be "anything from 4:20-4:26 is okay," following what i was running the last workout. and then go all out the final 5-10k. so that is what i'll do, pending race day conditions.

<a href="http://www.youtube.com/watch?v=ta9NlxdLla4" target="_blank">http://www.youtube.com/watch?v=ta9NlxdLla4</a>

Did you see that he did an interview with Alec Blenis? Watched it last night and it's pretty cool. Thinking I might introduce some of the 'long fast-ish continuous runs' for my Saturday workouts. I did a lot of them back in 2017 and results were good then, and of course Nate Jenkins is a big advocate.

yesterday

- run 1:12:22, 13.48 km
legs a bit tired, unsurprisingly. right calf was tight when i woke up but i stretched it out for a minute and felt fine after that.

wrote to john davis with my question about pacing/target time and he suggested sticking with 4:23 as my target pace, or 3:05. if i find myself running 4:20-21 and feeling good, that'll be a pleasant surprise, but i shouldn't force it. mentality should be "anything from 4:20-4:26 is okay," following what i was running the last workout. and then go all out the final 5-10k. so that is what i'll do, pending race day conditions.

12-04-26

Run -- 10.14k, 1:03:45

Notes

average hr 119 for this, like 8-10 lower than normal? curious! legs obviously felt pretty heavy, but decent run that aside.

i meant what's the race called, what race is it. sorry for ambiguous wording lol.

ah, lol, Hackney Half Marathon!