Adarq.org

08-07-25

Cardio --
Stairmaster x 20 mins
Incline Treadmill Walk x 20 mins

Machine Chest Press x 3 drop
Wide Lat Pulldown x 3 drop
OL Seated Calf 40 x 4, 3 + both legs to failure

Notes

Dece, feeling optimistic.

07-07-25

Stationary Bike -- 7 x (3' on / 1' off)
Total time 55:26 [123 avg hr, peak 159]

Notes

Man it's so hard to get HR up on the bike. I was really gunning it on the 3' on sections, respiration rate over 40 at times, and hr staying in the 150s. I know bike HR is generally lower b/c less musculature involved, but this feels like more than that, probs just lack of specific adaptations I guess.

Foot feeling a bit better today, didn't notice it at all during the day other than when I had to run across a street in my work shoes, which sucks at the best of times. sticking to non-running for at least a few more days. probs stairmaster/treadmill tmrw morning, then maybe another interval sesh on bike on wednesday, then maybe try an easy run thurs if i'm feeling good.

where is the pain in your foot?

medial arch (why i don't think it's plantar fasciitis). wondering if it's posterior tibial tendonitis, since that would be a single thing that would account for both the foot pain and the occasional "achilles" (i.e. back of lower leg) pain i've had. but idk that it matches that perfectly either. not rly found anythign that checks out 100% beyond "mysterious arch pain that will hopefully resolve"

edit: further investigation, PTT seems pretty accurate; hadn't noticed until doing some palpations just now that that region at the bak of my right leg is swollen, lol

July 6-12, 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. 2Oct 25, 2020
Cardio Calories - Inclined walking at 3mph pace per 5 mins | 6% [47kcal], 9% [57kcal], 12%[67kcal], 15%[77kcal]1

June Week 2 of 5 BW 206-210

Sun Jul 6

6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-105-115 x5
One Arm Cable Reverse Fly - High/Mid Pull 15-20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70 x5
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5

3:00 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 80-105-115 x5
One Arm Cable Reverse Fly - High/Mid Pull 15-20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70 x5
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5

* 3rd straight day of 455.  will give myself more time to get used recovering from this weight a little more before i go 475-495 again.

Mon Jul 7

6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-105-115 x5
One Arm Cable Reverse Fly - High/Mid Pull 15-20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70 x5
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5

7:00 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 80-105-115 x5
One Arm Cable Reverse Fly - High/Mid Pull 15-20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70 x5
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5

06-07-25

Gym --
Stairmaster x 25 mins
Treadmill incline x 55 mins
Avg HR 131, though I did ~10 min stints at 140 and then 150 on the treadmill (iirc this was like 5.0 then 5.5km/h both at 15% incline?)
+ 3 x 15 pogo hops, some cable lateral raises, db lateral raises and overhead cable tricep extensions, just to hit some spots that feel a bit neglected by other training.

Notes

Quite enjoy the stairmaster and treadmill walking. Will I guess keep them around until foot is feeling up for running every day again. probably should have done something like this sooner rather than just being like "ah it'll get better". it's not got worse really, but when i have bad sleep or it's hot i feel it a bit more/subconsciously don't want to push through it (literally put force through that foot, I mean). maybe the big weekend last week took it slightly above the salience threshold, idk.

Anyway, basically don't feel it on stairmaster or treadmill, other than a little bit during the 'hard' segment on the treadmill, and then more of a dull "this muscle is working" kind of way than the sharp "don't do this" kind of feeling when it's bad while running.

pogos not done with 100% intensity, just to get a bit of force through the foot/ankle without overloading it (hopefully).

anyway, still 5+ hours cardio this week and decent amount of lifting.

04-07-25

Run -- 3.21k, 23:58

Notes

hr like 108 avg, but just nothing in the legs. just tired tbh, not slept well since it's been warm. cooler now so should hopefuly get some good sleep this weekend. also foot pain is a bit worse.

might not run this weekend and just do some non-impact cardio instead, like stairmaster/stationary bike/eliptical just to see if giving it a couple of lighter days helps my foot.