Adarq.org

14-07-26

Cardio --
w/u
Stairmaster workout
11' @ lvl 12 [151 avg HR, stabilising ~160 for last few mins]
5' @ lvl 13 [165 avg HR looks like it was still gradually going up]
2' res
5 x (1' @ lvl 12, 1' @ lvl 10)
c/d
70' total (mix of run/walk outside + elliptical for non-workout portions)

Lift -- OAC Neg, chins, dips, calves, rehab, curls, laterals

Notes

After the longer continuous portion of the stairmaster, I realised that it was a great piece of kit for doing Nate Jenkins/Canova style alternations. Magness and John Davis also recommend those, and since I very rarely do them while running since they're a faff, might as well get some of them in now while they're convenient.

5/7/26 Thursday
Squat  2x185, 1x205, 1x225, 4x195, 5x185, 5x185, 5x185.
Dumbbell lunge 11x40, 11x40, 11x40.

5/8/26 Friday
Treadmill 45 mins 3.24 miles

5/12/26 Tuesday BW = 187.4
Push up 52, 52, 52.
Pull up 6, 6, 6, 6.
Dip 20, 20, 20.

5/13/26 Wednesday
Treadmill 45 mins 2.53 miles

6/9/26 Tuesday
Squat 5x165, 5x185, 5x185, 5x185, 5x185, 5x185.

6/10/26 Wednesday
Treadmill 45 mins 3.40 miles

6/11/26 Thursday BW = 183.0
Push up 50, 50, 50.
Chin up 5, 5, 5, 5.
Kb row 12x45, 12x45, 12x45.

6/12/26 Friday
Treadmill 45 mins 3.43 miles

6/16/26 Tuesday BW = 184.8
Treadmill 45 mins 3.46 miles

6/17/26 Wednesday
Deadlift 5x185, 5x205, 5x225, 5x225, 5x225.
Reverse hyper 15, 15, 15.

6/18/26 Thursday
Push up 50, 50, 50.
Pull up 5, 5, 5, 5.
Kb clean press 12x40, 10x40, 10x40.

6/23/26 Tuesday BW = 184.0
Treadmill 45 mins 2.98 miles

6/24/26 Wednesday
Hack squat 10x90, 5x180, 8x140, 8x140.
Back extension 15, 15, 15.
Pull up 5, 5, 5, 5.
Kb clean and press 12x40, 12x40, 12x40.

6/25/26 Thursday
Treadmill 45 mins 2.38 miles

6/26/26 Friday
Squat 3x185, 1x205, 1x215, 5x185, 5x185, 5x185, 8x185.

6/30/26 Tuesday BW = 184.4
Squat 2x185, 1x205, 1x225, 5x195, 5x195, 5x195.
Db lunge 10x35, 10x35, 10x35.

7/1/26 Wednesday BW= 182.6
Ohp 10x95, 10x95, 10x95.
Pull up 6, 6, 6, 6.
Dip 20, 20, 20.

7/2/26 Thursday
Treadmill 45 mins 2.40 miles
7/7/26 Tuesday
Squat 5x185, 5x185, 5x185, 5x185, 5x185.
Deadlift 5x185, 5x205, 5x225, 5x225, 5x225.

7/8/26 Wednesday
Treadmill 45 mins 3.24 miles

7/9/26 Thursday
Dumbbell bench 15x50, 15x55, 15x60, 15x60.
Pull up 5, 5, 5, 5.
Dip 20, 20, 20.
KB clean and press 5x50, 5x45, 5x45.

7/10/26 Friday
Treadmill 40 mins 3.20 miles

7/11/26 Saturday
Ring chin up 6, 6, 6, 6,

7/14/26 Tuesday
Squat 3x185, 1x205, 1x225, 6x195, 7x195, 7x195, 7x195.
Dumbbell lunge 11x40, 11x40, 11x40.
Ab board (5) 25, 25 +5,

Still getting along. Been a rough couple months personally. Oddly my body is feeling pretty good.
Trying to get back at it.

I agree. I now have an adductor injury (or psoas, or illiac, not sure) that happened yesterday which will limit everything physical (I can't walk, train, jump, or do pretty much anything). This sucks.

- run 45.09, 7.99 km
T+DI 138, still really humid. felt fine. more importantly, wife started having contractions around 2:30 AM. they're still mild and widely spaced so that could mean anything from "the baby will be here by midnight" to "labor won't start in earnest for a couple of days." she slept very little after they started and i was also up for a while in the night.

it would be extremely funny if the baby is born during the argentina-switzerland match tonight. her aunts and uncles and cousins would lose their damn minds.

11-07-26

Cardio - 70 mins, did 100 flights on stairmaster in 17:54 (avg hr 167, peak 182, felt just about subt really think the climb as much due to heat as anything) + a good amount of walk/run intervals (best these have felt!)

Lift - OAC neg (+4kg on both arms here with good control now), dips, chins, laterals, bulgarians, romanians, reverse nordics, calves, rehab work

Notes

pretty good! get so sweaty and hot doing extended harder cardio at the gym, oof. so interesting how that impacts hr. took a lot of walking before i got back under 100, even after finishing the cardio portion with like 20 mins of easy easy stuff

i remember his forums fondly. i posted a video of myself doing a sprint start in there one time, looking for feedback, and one of the frequent posters replied, and i quote, "sloooowwwww" lmao. CF forums and lyle mcdonald's monkey island were the best, back in the day. those two guys were both very knowledgeable assholes. wonder what lyle is up to these days.

lol. none of these will ever match the letsrun cesspit at least. one of the last vestiges of the best/worst of the old-school internet.

lyle still very active posting angry rants on youtube or instagram. ends up in my feed now and then despite my best efforts to keep that postitive