Adarq.org

9/29/26 Tuesday
Treadmill 45 mins 3.43 miles

9/30/26 Wednesday
Dumbbell bench 12x60, 12x60, 12x60.
KB clean and press 12x40, 12x40, 12x40.
Pull up 5, 5, 5, 5.

10/1/26 Thursday BW = 183.6
Squat 5x175, 5x185, 5x185, 5x185, 5x185.
Dumbbell lunge 11x40, 11x40, 11x40.

10/2/26 Friday
Treadmill 45 mins 3.18 miles

10/6/26 Tuesday BW = 185.0
Treadmill 30 mins 1.57 miles

10/7/26 Wednesday
Squat 2x185, 1x205, 1x225, 7x195, 7x195, 7x195.

10/8/26 Thursday
Dumbbell bench 12x60, 12x65, 12x70, 12x70.
Pull up bar 6, 6, 6, 6.
KB row 12x40, 12x40, 12x40,
KB clean and press 12x40, 12x40, 12x40.

10/9/26 Friday
Treadmill 45 mins 3.41 miles

10/13/26 Tuesday BW = 183.6
Treadmill 45 mins 2.46 miles


10/14/26 Wednesday
Bench 5x175, 5x185, 5x185, 5x185, 5x185.
Pull up 5, 5, 5.
Dip 20, 20, 20.

10/15/26 Thursday
Treadmill 45 mins 3.26 miles

10/16/26 Friday BW = 185.0
Squat 5x135, 5x185, 5x195, 5x195, 5x195.
Leg press 20x270, 20x270, 20x270.

10/20/26 Tuesday BW = 183.2
Treadmill 45 mins 3.40 miles

10/21/26 Wednesday
Squat 2x185, 1x195, 1x225, 6x195, 6x195, 6x195.
Leg press 12x320, 12x320, 12x320.

10/22/26 Thursday
Treadmill 37 mins 3.0 miles

10/23/26 Friday
Bench 5x185, 6x185, 6x185, 6x185.
Pull up 5, 5, 5, 5.
KB row 12x45, 12x45, 12x45.
KB clean and press 12x40, 12x40, 12x45.

10/27/26 Tuesday
Treadmill 45 mins 3.41 miles

10/28/26 Wednesday
Squat 2x185, 1x205, 1x225, 7x195, 7x195, 7x195.

10/29/26 Thursday
Treadmill 45 mins 3.21 miles

10/30/26 Friday BW = 184.8
Bench 3x185, 1x205, 7x185, 7x185, 7x185.
KB row 12x45, 12x45, 12x45.

11/3/26 Tuesday
Treadmill 30 mins 2.50 miles

11/4/26 Wednesday BW = 186.0
Squat 3x185, 1x205, 1x225, 7x195, 7x195, 7x195.
Leg press 12x320, 12x320, 12x320.

11/5/26 Thursday
Treadmill 45 mins 3.44 miles

11/6/26 Friday
Bench 3x185, 1x195, 1x205, 1x215, 1x225, 5x195, 5x195, 5x195.
Pull up 5, 5, 5, 5.

Feeling like i am making progress in a general way. Little stronger and more explosive. no nagging injuries. Life is good!

Workout 117C (hip thrust main lift):

Hip thrust: 60x10, 100x10, 140x5, 160x3, 140x5, 100x10, 60x10
V grip pulls to chest: 48x10, 80x10, 80x10
Leg press (single leg): 50x10, 90x10
Leg press isometrics (single leg): 90x20
Leg extension isometrics: 60x10s+10s+10s+10s+10s+10s (6 different positions x 10 second each)
Seated calf raises: 50x10, 50x10

Time of workout: 16:00-17:30
Workout duration: 1h 30m (talked around with a guy in the gym)
Exhaustion level: 7/10
Bodyweight: 90.4 kg
Rating: Good

Comments: Hip thrusts felt kind of heavy at 140+, but still manage to do 2 sets with 140x5 and one set of 160x3.

- SubT 5 3 x 1.5 km (60")
-- warm up
-- intervals @ 4:12-18
-- cool down
done on a paved trail near my parents' house, a branch of the one i usually run on. it was covered in leaves so pretty slippery. this was objectively not taxing, HR peaked at 162 and averages were normal; pace spread is down to uphill/downhill. but subjectively it felt hard and my breathing was more labored than usual. i never have to do three steps per breath during workouts, always four or even five, but i was today on the last rep. second day in a row slower than usual, and so i cut it short. maybe the sunday workout overcook took more out of me than i thought.

03-11-2026

Run - 10.14k, 1:03:43

Notes

first time i've run >10k on a non-workout midweek run since hackney, jeez.

lol the course profile is hilarious. just straight up right out of the gate. we have a lot of travel already on the docket for next year but it's tempting, maybe even to do the 50k! if the year shakes out right, i might do the jfk again in late november so the timing would be good for a hilly race.

would just have to convince my wife that october is the right time to go visit her brother and his family...

 

- animal movements

- RDL 100 x 8,8
a little better form-wise than last week

- flat calf raise 100 x 10,10

- alfredson calf raise 20 lbs x 8,8/leg

- circuit x 2 (0"/60")
-- BSS 20 lbs x 10/leg
-- dead bugs x 10
-- DB row 55 lbs x 15/arm
-- push up x 15
-- DB suitcase hold 55 lbs x 30s/arm