Adarq.org

31-07-26

Cardio - 1:07:00, 121 avg hr [35' running outside, rest incline walking]

Notes

decent decent. looking forward to seeing what the achilleses afford me tomorrow

Gym work 92

Had to go quick, I had a meeting

Forward lunges: 10 (5 each leg) x 27.5 kg dumbbells, 8 (4 each leg) x 27.5 kg dumbbells
Bench press, wide grip: 20x10, 50x10 (had 3 reps left), 50x10 (had 1-2 reps left), 50x10 (felt like 10 RM)
Deadlift: 20x5, 60x5, 100x5, 120x3

Workout time: 15:00
Workout duration: 25 min
Bodyweight in the morning: 88.0 kg (+0.3 kg)

Comments: Tired and hot. I tried the forward lunges instead of the BSS just so I take the "shock" of putting the foot down on the ground and absorb that forward and I did find it difficult (although I still have the groin injury so I shouldn't judge myself too hard). I think walking lunges would be good - it's that eccentric control that I'm after, that's the weakness that I feel moving around on the court. Bench press was "good", the bar felt light. The last rep in the last set was very difficult. Deadlift was OK but I was too tired when I did it.

PS. Yesterday when coming from the park I was at a low of 86.9 kg!

yesterday

- SubT 5x6 mins
-- warm up
-- intervals @ 4:10-12
-- cool down
nice. warm and sunny but not too humid and a good breeze kept it pleasant. HR averaged mid-140s to mid-150s on the reps and topped out at 163, which is right on the money.

today

- run 55:42, 10.42 km w/4 x 10s hill strides
warmer than yesterday but still not that humid. strides rather than sprints at the end.

back in the grey zone on intervals.icu as of last weekend, good stuff.

thanks re: newborn! actually most thanks to my wife, who is very encouraging about keeping up training despite herself still not being healed enough to do anything more challenging than a couple of walks per day and some light core work. i did finally skip a day yesterday because the lack of sleep caught up with me and i felt drowsy all day.

and yeah i'm doing the intervals mostly on a track; on a ~1.3 km loop when the track's closed. it's fine, i'm not expecting them to be mentally stimulating. just whining, lol.

Thank you, Joe!

Gym work 91 (groin injury)

Zercher squat: 20x5, 50x5, 50x5
Medium bar squat: 20x5, 20x5, 50x5, 50x5, 50x5, 50x5, 50x5
Bench press: 20x5, 20x5, 40x5, 60x5, 70x3, 70x3, 70x3 (very difficult)
RDL: 50x5, 90x5, 90x5 (very easy)
Leg curls: 48x10, 48x10
Leg extensions iso holds (6 different positions): 48x10s each position

Workout time: 15:20
Workout duration: 1:30h (talked about training with some friends in the gym)
Bodyweight in the morning: 88.4 kg

Comments: Still injured, did not go above 50 kg in the squat and just tried to think about recruiting my quads in the movement, with a slower tempo in the eccentric phase. Bench felt weak, although I used a different bench. Still weak.