Adarq.org

- SubT 8 x 3 min
-- warm up
-- intervals @ 4:05-4:06 w/ 60s walking rest
-- cool down
Rx is for 10 x 3 but i overslept and had to drag myself out the door. trying to hold back from pushing too hard, stay on this side of the line, etc. workout felt fine.

04-06-26

AM
Run -- 3.83k, 23:58

PM
Cycle -- 5 x 6' (1'), 45:35 total
Lift -- OL Calves, OAC eccentrics, chins, dips, curls, laterals

Notes

run felt decent, think i should be back to things again pretty soon. dug out some arahis i bought last year and haven't worn much. do notice a difference in stability, but they're so firm i remember why i didn't really enjoy running in them. will keep them in rotation though, for easy runs, and they have pretty minimal wear so i imagine they'll break in a bit.

wife has been lifting 2x week this year (just some self-directed dumbbell stuff, short sessions) and she wants to do a pullup. no warmup today she tried one and she could move a bit! so we tried some eccentrics and she could control them super well, so (a) that's hype and i bet she'll be able to do a proper one pretty soon and (b) that inspired me to see if i can stil control an OAC eccentric. thankfully yes i can! so the vague aspiration to hit an OAC and run a sub 3 marathon in the same day lives on.

also, gotta be honest, envious of my wife's lifting genes. here delts/biceps are pretty badass for doing like 2-4 sets a week for 6 months 

Gym work 82

Dumbbell BSS:

65x8 (medium difficulty, 32.5 kg dumbbells, ties all time )
65x8 (medium difficulty, will use bigger dumbbells next time)

Landmine single leg deadlift:

20+barx10
40+barx10 (double arm grip, ties all time )

Landmine one arm push press:

15+barx10
20+barx9

Seated calf raises ++ single leg calf raises:

20x10++10
30x10++10 (20 kg dumbbell)
30x10++10 (20 kg dumbbell)

Triceps pulldowns:

15x10
30x10
40x8
30x8

Rating: Great
Bodyweight: 88.7 kg (+0.3 kg)

Comments: Great workout. Fell asleep at 5 AM, woke up at 12, yet I still felt really strong. I tied my all time in the BSS yet they felt kind of light, like a joke. It was more tiring holding the dumbbells than anything else. Same with the landmine deadlifts - very difficult to hold the bar so I chose to also use the other arm to hold it (although this undermines my balance). Felt super strong.

- SubT 5 x 6 min
-- warm up
-- intervals @ 4:10, 4:10, 4:11, 4:09, 4:12 w/ 60-90s walking rest
-- cool down
rested until HR got down below 130, time varied between reps. fourth interval was slightly too quick, oops. right calf felt a little tight yesterday but it was fine this morning. added a bit of stretching to my normal pre-run warm up, which felt good. EDIT: back in the gray, let's gooo.

evening

- squat 70 x 5,5

- DL calf raise 70 x 10,10

- RDL 50 x 10, 70 x 10

- BB row 50 x 5,5

- push up x 10

i think this is a good approach, taking things really slowly and easily. haven't had any soreness so far and there's plenty of time to build.

02-06-26

Cycle -- 4 x 8' (1') (just over 1 hour total)

Lift -- OL Calf, chins, dips, laterals, curls