Adarq.org

4/3/24 Wednesday
Treadmill 60 mins 4.32 miles
Bench press 10x165, 10x165, 15x165
Hex deadlift 10x195, 10x195.

4/4/24 Thursday
Ohp 12x100, 12x100, 10x100.
Pull up 8, 8, 8, 8.
Dip 25, 25, 25, 25.
Ab machine 15x130, 15x130, 15x130.

4/5/24 Friday BW = 180.6
Treadmill 45 mins 3.53 miles
Ring chin up 5x6

4/6/24 Saturday
Ring pull up 5x5.

4/8/24 Monday
Bench 10x165, 12x165, 12x165.

4/9/24 Tuesday
Treadmill 45 mins 3.51 Miles

4/10/24 Wednesday BW = 181.6
Treadmill 45 mins 3.52 Miles

4/11/24 Thursdays
Bench 12x165, 15x165, 15x165.
Squat 10x135, 12x135, 12x135.
Treadmill 45 mins 3.58 miles

4/12/24 Friday BW = 180.6
Ohp 10x100, 10x100, 10x100, 10x100.
Kettlebell swing 20x40, 20x45, 20x45, 20x45.
Ab machine 20x130, 16x130, 16x130.

4/16/24 Tuesday
Squat 5x175, 2x195, 2x215, 1x235, 5x225,
3x225, 3x225, 5x105, 8x205.
Barbell lunge 10x40, 10x40, 10x40.
Bench 3x10x165.

4/17/24 Wednesday BW = 180.6
Treadmill 45 mins 3.58 miles

4/18/24 Thursday
Ohp 12x100, 12x100, 12x100.
Dip 25, 25, 25, 25.
Chin up 7, 7, 7.
Ab machine 15x130, 15x130, 15x130.

4/19/24 Friday BW = 181.6
Treadmill 45 mins 3.56 miles

4/20/24 Saturday BW = 180.2
Ring pull up 5x6

4/23/24 Tuesday
Deadlift 7x185, 5x205, 5x225, 6x235, 6x235, 6x235, 5x235.
Leg press 15x340, 15x340, 15x340.
Ab machine 15x130, 15x130, 15x130.
Bench 10x165, 12x165.

4/24/24 Wednesday BW = 182.0
Treadmill 45 mins 3.70 miles

4/25/24 Thursday
Bench 5x175, 5x185, 5x195, 5x195, 5x195, 5x195.
Pull up 6, 6, 6.
Dip 20, 20, 20.
Ab machine 12x130, 15x130, 15x130.

4/26/24 Friday BW = 182.6
Treadmill 45 mins 3.64 miles

4/30/24 Tuesday
Squat 3x175, 3x195, 2x205, 1x215, 1x225,
8x225 MSEM, 8x205, 8x205.
Dumbbell lunge 10x40, 11x40, 11x40.
Ab machine 15x130, 15x130, 15x130.

Squats and deads are feeling good lately. Treadmill has had the incline increased again. Feeling solid!

30-04-24

BW - 70.6

Assisted OAC
-20 x 1
-15 x 1
-10 x 1
-15 x 1, 1

20mm Grip
50 x 1, 1
55 x 1
50 x 8s, 7s
45 x 12s

Pinch
17.5 x 1
20 x 1
21.25 x 1 [easy]
18.75 x 13s
17.5 x 13s

Row
45 x 12+7

Rear Delt Cable
10 x 12, 11

Finger Curl
22.25 x 7+5, 6+5

Hammer Incline
17.5 x 16+7+5

Shrugs
120 x 12+7+5

DB Preacher
12.5 x 9, 7

Abs

Notes

Cold basically completely gone now, thank god. Great work out, despite still being a little fatigued/sore in back/bis from Sunday. Traps surprisingly sore from the RDLs too.

Away Wed-Fri so did this today rather than tomorrow.

Pinch training is so annoying, since for me it is _so_ variable, even within a session. Depends so much on tiny factors of set-up, humidity, amount of chalk etc, so tracking it is really hard. I guess hard work is hard work so it'll add up even if it's nominally a "low" number on the sheet.

29 April

Run 8K @ 43:40 ( 5:27 pace )

1 km more than last week, yet 23''/km faster, with much better feeling.
Back to a standard good sub-5:30 rather easy run. Nice.

Thanks guys, i really appreciate the support!!!

Ok lets catch up:

23 April

BENCH PRESS: 4x10 @ 45 kg
SEATED CABLE ROW : 4x10 @ 56 kg
DB LATERAL RAISES :4x10 @ 10kg

STATIONARY BIKE : 15 minutes / 10km

-Felt fatigued, decided to take the change to deload a bit.

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24 April

Run 7K @ 50:51 ( 5:50 pace )

Ultra bad, was nice and fast and springy until 4-5K but then i got too fatigued , felt like hitting the wall after 5.5K.
Weird, systemic fatigue i guess?

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Took the rest of the week off, Partly voluntary, partly due to much work and life.
It would be perfectly fine but i forgot that it is Easter week now, uh-oh gotta try to save what i can.

Monday 29th April 2024

Quads, glutes and erectors a little sore, but the rest of me feels not too bad... I expected more soreness from the ramp up in volume
Achilless and patella tendons also Ok with the introduction of low intensity plyos

What I thought was right Plantaris pain, might be actually be my right Popliteus muscle.... now I have a better idea of how to treat it.
Even my left side started to ache a little after the jump session 2 weeks ago...


Tendon Rehab - Recovery

Calf raise ISO push against wall, sitting on floor, back against wall: 70% effort -
45 secs - straight
45 Secs - Toes out
45 Secs - Toes in
45 secs - straight

Sartorius lying on back, single leg ISO pull, against opposite foot: 70% effort 3x45secs

Peroneal external foot rotation ISO single leg : 3x45secs

External and internal rotation, band complex: - external rotation reps at waist, shoulder height, subscap row, diagonal rear flyes alternating axis
medium band 2x110 reps each position

Wall Sit single leg, heels off floor, 1/4 squat, pushing into floor at 70% effort - 3x45secs
Wood chop ISO push :  70% effort 3x45secs

Kettle bell leg extension ISO :
15lbs x20 Seconds
10lbs x45 Seconds

Popliteus bent knee internal foot rotation ISO : 4x45secs

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Walk - 24 mins