Adarq.org

Gym work 45:

Bench press:

20x5
40x5
65x5
65x5
65x5

Dumbbell Bulgarian split squat (each leg):

55x8 (27.5 kg dumbbells)
55x8
55x8 old age 

Chinups:

6, 3 (just exhausted)

Glute cable kickbacks:

4 pins x 10
6 pins x 10 (felt great)

Bodyweight: 91.1 kg (+0.1 kg)
Exhaustion level: 10/10

Comments:

Best workout of the year. Took 3 g of creatine one hour before going to the gym, have no idea if they played any effect. First time this year when I can do 65x5x3 on the bench press without running out of fuel, bar felt like medium difficulty.

The Bulgarian split squats were incredible, on the left leg I think I can do 8 reps with 35 kg dumbbells. Right leg feels shaky and I can feel the posterior chain activating completely, with the quad playing almost no role in the movement (due to the injured right knee). Still, I was able to do them on the right leg as well, even if not with the same depth and range of motion. In fact, I was able to do 3 reps of pistol squats with a 15 kg plate in my hands on the left leg even after all that volume of BSS.

After that I was fried. In any case, best workout of the year.

Nov 2-8, 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

Oct Week 1 of 4 BW 200-204

Sun Nov 2

6:00 am
Horizontal Leg Press machine - single leg light - medium light x5s
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

2:00 pm
Paused Squats 315-315-315,405-475
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



* bw now at 200-204. still managing to routinely lift 475 but it too is starting to feel heavier and heavier. i was well rested and got good sleep but this afternoons 475 did not feel easy. no chance for a 495 at this time. will add a few more carbs before the afternoon workout so i don't fatigue fast. got my lab work for cholesterol because of adding more shrimps to my diet of already 12 eggs  per day. labs are alright and i can continue eating like this.

https://photos.app.goo.gl/hWVshambFks4eiwc7

02-11-25

Run -- 15.28, 1:30:32

Lift --
1A Weighted Chin x 3
1B weighted Dips x 3
2A RDL x 2
2B Rev Nord x 2

Notes

oh man got a glorious full 9 hours for the first time in ages. feel so much better today.

Run a little shorter than planned, so 'just' 74.5k on the week. That's still a 4k distance PB on the week, though! i am hungry all of the time, unsurprisingly.

01-11-25

Run --
w/u
11 x (3' on / 1' off) [4:29 avg pace, 157 avg hr]
c/d

13.34k, 1:15:46

Notes

Bit slow/easy, but jsut didn't have the juice to give it more than that this morning. Looking forward to some good sleep tonight.

31-10-25

Run -- 9.31k, 1:00:08

Notes

left foot pain, presumably PF, can be pretty bad. usually just like first 2 mins of run, then occasionally in the day, esp if i'm barefoot. need to find some better office-appropriate footwear, since i do lie 10k steps in them on non-wfh days and my plain old brogues probably not doing the job. the insole is not removable so haven't got around to to doing whatever it is i'd need to do to get supports in there.

still v tired and tmrw is a busy day of stuff i've been looking forward too, so my hopes for rest are tmrw night and napping on sunday. fingers crossed.

if things go to plan this weekend, will be my first 75km week (70k previous pb) and first '390+ load' week (will sadly likely be just shy of 400, this is per the intervals.icu formula). and that's with cutting a few sessions short, so hopefully we can clear 80k soon without needing to much schedule adjustment. that said, expect my easy run paces to dip slightly as i get back to hitting sessions regualrly, as the fatigue will build up on those easy days.