Adarq.org

Gym work 62

Bird dogs: 10
Dead bugs: 10
Ab wheel rollouts: DND
----------------------
Dumbbell BSS (each leg):

bodyweight x 8
65x8 (32.5 kg dumbbells) all time
65x8
65x20s split squat holds

Chinups (with a 5 kg chain around my neck):

3 reps x 9 sets

Landmines (push press + deadlift):

bar x 10
bar+20 x 10

Seated calf raises (slow tempo):

10x10
20x10
20x10

Front plank:

1 min

Bodyweight: 91.1 kg (same weight)
Exhaustion level: 9.5/10
Rating: Good

Comments:

First time doing the BSS with 32.5 kg dumbbells, could've done 10 each set but the problem is that I get very tired doing them. Chinups were so-so, but first time doing them with a 5 kg chain, so not going to complain, especially coming after those heavy BSSs.

12-01-26

Run -- 4.29k, 27:38

Notes

had a pretty bad cold since sat eve and this was all i had energy for this morning. feeling mostly better now. just want to get a proper run of training in!

Gym work 61

Bird dogs: 10
Dead bugs: 10
Ab wheel rollouts: DND
----------------------
Bench press:

20x6
50x6
70x6
70x6
70x5 all time overall reps
50x12

RDL:

60x6
80x6
100x6
80x6
80x10

Cable pulls:

56x10 wide grip to chest
56x10 wide grip to back of head
56x10 V grip horizontal
56x10 V grip vertical

Cable kickbacks:

5 small + 1 big plate x 10 (each leg)
5 small + 2 big plates x 10 (each leg)

Pallof press with band:

10
10

Wall sits:

~30 s (different depths)
~30 s (different depths)

Bodyweight: 91.1 kg (same weight)
Exhaustion level: 9.5/10
Rating: Good

Comments:

I thought I've done 70x6x3 in the past but apparently not, so I thought I wasn't that good in the bench press but it turns out it was an all time , even though I haven't benched since 18th December 2025, almost a month ago! Who knew? RDLs were pretty easy, although I was limited by grip strength. Wall sits felt nice and made my legs shake and although I was tired muscularly after them, I felt "strong" while walking, like they "woke up" my legs.

10-01-26

Run -- 9.72k, 1:02:18

Lift -- chins, dips, curls, lateral raises

Notes

First hour+ run since the foot injury, and felt totally fine! If all is well, I'll aim for another oen tomorrow + lower-body lifting. Hype.

- track workout
-- warm up
-- 8 x [3 min @ 90-92% 5k w/ 45s jogging rest]
-- cool down
first few reps were too fast, like 4:10-4:14. then settled down, rest in 4:16-4:18. RPE 5. felt too easy, but i'm trusting the process.