Adarq.org

- dreadmill intervals
-- warm up
-- 5 x (3 min @ 6:22, 2 min @ 10:54)
-- cool down
more intervals next time.

considering doing a 10k on saturday morning to get a baseline for my threshold heart rate. also racing practice is generally good.

22-01-25

Good Morning
110 x 8, 6

Rev Nord
+27.5 x 7, 6

Chin
+55 x 8, 6 + 35x8 + BWx8

Incline Fly
25 x 8, 7 + 12

Incline Curl
17.5 x 15, 14

Tricep Ext
47.5 x 7, 5

Lateral Raise
22.5 x 16+9+7

Ah yeah, I meant cold as in respiratory infection. Lingered for like 10 days, 5 of which left us very low energy.

I hear you re darkness. If anything, London winters are too warm. I have a really nice parka that I spent too much money on, and I get to wear it like once a year, smh.

oh, got it. anyway, yes it's too damn dark.

i hear you re: the parka. i bought a fairly hardcore belay parka last year, which is too warm to wear 99% of the time. but that 1%, it really helps. plus, i figure, it'll last me the rest of my life. and it'll come in handy when wife and i get back to the mountains. you just gotta go mountain climbing, lol.

Jan 19-25, 2025

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#100+ | 505#2 | 545#1
Page 75 - Day 1 of 455. Feb 11, 2013
Page 140 - Day 1 of 495. Oct 25, 2020
Cardio Calories - Inclined walking at 3mph pace per 5 mins | 6% [47kcal], 9% [57kcal], 12%[67kcal], 15%[77kcal]

Jan Week 4 of 5 BW 204-208

Sun Jan 19

6:00 am
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 80-105-115 x5-7
Iso Hammer Strength Row Machine ~135 90-115 x5-7
Seated Bicep Curl Machine - One Arm 50-60-70 x5-7
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5-7

3:00 pm
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 80-105-115 x5-7
Iso Hammer Strength Row Machine ~135 90-115 x5-7
Seated Bicep Curl Machine - One Arm 50-60-70 x5-7
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5-7

* not overpowering the 495 enough to go for backoff sets. the other exercises have been adding more fatigue than usual but i'm ok with were i'm at. the hammer strength rows have been feeling very good. double arms with a good squeeze/hold at the max ROM. i feel good midback doms most of the time.

Mon Jan 20

6:00 am
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 80-90-100-110 x5-7
Iso Hammer Strength Row Machine ~135 80-90-100-110 x5-7
Seated Bicep Curl Machine - One Arm 50-60-70 x5-7
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5-7

7:00 pm
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 80-90-100-110 x5-7
Iso Hammer Strength Row Machine ~135 80-90-100-110 x5-7
Seated Bicep Curl Machine - One Arm 50-60-70 x5-7
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5-7

Tue Jan 21

6:00 am
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 80-90-100-110 x5-7
Iso Hammer Strength Row Machine ~135 80-90-100-110 x5-7
Seated Bicep Curl Machine - One Arm 50-60-70 x5-7
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5-7

7:00 pm
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 80-90-100-110 x5-7
Iso Hammer Strength Row Machine ~135 80-90-100-110 x5-7
Seated Bicep Curl Machine - One Arm 50-60-70 x5-7
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5-7

Wed Jan 22

6:00 am
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 80-90-100-110 x5-7
Iso Hammer Strength Row Machine ~135 80-90-100-110 x5-7
Seated Bicep Curl Machine - One Arm 50-60-70 x5-7
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5-7

7:00 pm
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 80-90-100-110 x5-7
Iso Hammer Strength Row Machine ~135 80-90-100-110 x5-7
Seated Bicep Curl Machine - One Arm 50-60-70 x5-7
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5-7

18-01-25

Cycle - 20 mins [just some light stuff to get some movement in

19-01-25

Rev Lunge
110 x 6

Lateral Raise
22.5 x 17, 15

Lat Prayer
40 x 12, 9 + 30 x 13

Incline Fly
25 x 8, 7 + 13 presses

Flat Hammer Curl
17.5 x 7, 5 +15x10

Tricep Ext
47.5 x 8, 5

the dark up that far north was what i remember really killing in the winter. so little light, so little sun.

Ah yeah, I meant cold as in respiratory infection. Lingered for like 10 days, 5 of which left us very low energy.

I hear you re darkness. If anything, London winters are too warm. I have a really nice parka that I spent too much money on, and I get to wear it like once a year, smh.