Adarq.org

 

Getting a podium and an award, whatever that is, is also amazing. Like a check in the list.
"I won a fkn award in a fkn race because i fkn aced it. fck yeah!" 

- 10k race
-- warm up
-- chip time 42:40, watch time N/A because watch measured the course at 9.73 km but pace averaged 4:23, which is about a full minute slower than the pace if the course was accurately measured and my watch is off (4:23 vs. 4:16).

pleased with this. plan was to run around target pace for the 10 miler and, most importantly, to run without blowing up. bad track record so far with going out too fast. my first km was too fast (4:14) but i settled down after that. didn't quite run a negative split (something like 21:13, 21:27 for the two halves, according to the chip) but i did have enough in the tank to kick at sub-20 5k pace for the last km or maybe a little less. also the course had two big climbs, which obviously slowed things down. also this was my first ever 10k so didn't really know how i'd do. gives me hope that 1:10:xx is possible for 10 miles, especially if the course is a little flatter.

finished second overall but only because it was a tiny race. won a foot locker gift card, lol. the guy who won finished in 37:40 or so. he told me afterward that he'd been shooting for low 36es but after the first big decline he knew he wasn't gonna make it.

Congrats on the race. A 42min 10K is seriously good. Have you been competing much?

April 14-20, 2024

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]

April Week 3 of 4 BW 198-202

Sun April 14

5:30 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 100 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 60-60 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 60-60-70 x5,
Seated Lateral Raise Machine - One Arm ~ 125 max 110-110 x5

3:30 pm
Paused Squats 315-315-315,405,455
Iso Hammer Strength Inclined Press Machine ~135 80-80-125 x5
Iso Hammer Strength Seated Row - Two Arm,  ~ 135 90-80 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 60-60 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 60-60-70 x5,

* removed the lateral raise from my routine. thats the only extra thing i've been doing and now i'm not overpowering the 455 by a lot. the lateral raises burning carbs meant for the legs.

Mon April 15

6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-80-80 x5
Iso Hammer Strength Seated Row - Two Arm,  ~ 135 70-80-80 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 60-60 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 60-60 x5

* doing the rows now with both hands to get better contraction at the top ROM. feels better to squeeze at the top if both sides are pulling so both rhomboids are bottoming out of each other.

3:00 pm
Paused Squats 315-315-315,405,475
Iso Hammer Strength Inclined Press Machine ~135 80-80-125 x5
Iso Hammer Strength Seated Row - Two Arm,  ~ 135 80-80 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 60-60 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 60-60 x5

Tue April 16

6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-80-80 x5
Iso Hammer Strength Seated Row - Two Arm,  ~ 135 80-80 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 60-60 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 60-60 x5

3:00 pm
Paused Squats 315-315-315,405,455
Iso Hammer Strength Inclined Press Machine ~135 80-80-125 x5
Iso Hammer Strength Seated Row - Two Arm,  ~ 135 90-90 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 60-60 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 60-70-80 x5, 100x2

Wed April 17

6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-80-80 x5, 125x3
Iso Hammer Strength Seated Row - Two Arm,  ~ 135 80-80 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 60-60 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 60-60 x5

3:00 pm
Paused Squats 315-315-315,405,475
Iso Hammer Strength Inclined Press Machine ~135 80-80-80-125 x5
Iso Hammer Strength Seated Row - Two Arm,  ~ 135 90-90 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 60-60 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 60-60-70 x5

Thur April 18

6:00 am
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 80-80-80 x5, 125x3
Iso Hammer Strength Seated Row - Two Arm,  ~ 135 80-80 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 60-60 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 60-60 x5

Saturday 13th April 2024

Some aches but overall not as sore as I expected from yesterday

stretching for whole body

Sartorius lying on back, single leg ISO pull, against opposite foot: 2x45secs
Wall sit, single leg. heels off the floor : pushing into wall at 70% 1/4 squat - 2x45secs

Going for minimum effective dose and higher frequency


Sunday 14th April 2024

Fatloss cycle 1 - Week 1

Height - 5'8.5"
Weighed - 88.1kg (-0.5)    Macrofactor app trend weight - 89kg (-0.5)
Waist - 36 1/8 inches (-0.25)
Hip = 41.75  (-0.25)
Upper thigh = 26 3/8 (-1/8)

Total loss so far - weight  0.5kg  Waist 0.25 inches 

Scale weight was from yesterday, my lowest of the week.
I estimate I'm around 22% bodyfat

Carnivore diet - averaged 2012 calories for the week - 180g protein, 131g fat, 9g carbs
- just cut down on the added butter/lard/beef dripping on rest days

Macrofactor says my TDEE is around 2567 calories and rising
While TDEE Calculator android app has me at 2836 calories using a 4 week moving average
But this tends to rise and fall depending on how much I eat, so the body is always adapting to food intake.

Been thinking of adding 1 super low calorie PSMF style day each week, cutting the fat below 100g

Thursday 11th April 2024

Pretty sore quads, calves and posterior chain
My right inner achilles insertion area didn't like what I did yesterday... Still not ready for heavy full range calf raises yet

Right QL is full good now, and my erectors no feel badly trashed.
Thanks to sidebends and Jefferson curls.

Calf raise ISO - single leg - BW 4x45secs

---

Friday 12th April March 2024

Soreness down to 25%, but right inner achilles still aches.
Felt fine today after the ISOs, and the calf raises on the floor were pain free

I guess today is no longer fully upper body anymore...
I wanted to squat today to try a wider stance, as my femurs are longer than my shins, causing me to lean over much more.
Putting more stress on my lower back, and I have been good morning my squats a lot lately

The wider stance made it much easier get lower and spring out of the bottom, and lower back felt no stress at all.



Reboot - Week 18, Day 3 - Upper weights

Body Weight: 91kg with shoes

Ball circles at wall: front x 30 - 15 each direction, side x30 - 15 each direction
BBall overhead single arm plank againt wall: 2x45 secs
BBall ball control drills 5 mins

Calf raise ISO push against wall, sitting on floor, back against wall: 70% effort 
45 Seconds straight
45 Seconds Toes out
45 Seconds straight
45 Seconds Toes out

Sartorius lying on back, single leg ISO pull, against opposite foot: 3x45secs
Leg curl, seated ISO against floor, single leg: 3x45secs

Front plank hold - 33 secs @ RPE 7
Side plank hold Bent knee abducted - 33secs @ RPE 7
glute bridge hold x 33secs @6

---

rotating sets

Leg extension ISO - Plates moved towards end of loading arm with collars, leaning back

toes out, 30 sec hold at top, 20 sec at 45 degrees x 10kg, 15kg, 17.5kg @ RPE 8

Calf raise - single leg- Staggered stance, on floor, heel never touching, SLOW - BW x5
chain dip belt +5kg x10 @6
+10kg x 30sec hold +12 reps

Dumbbell press, rotating grip: 10lbs x10, 15lbs x10, 25lbs x9, 35lbs x6, 45lbs x1
45lbs 2x8 @ RPE 8/9  (+5lbs, -4 reps)

That 5lbs jump feels huge!

---

Rotating sets

Heel touch downs, single leg, off 8inch step: BW x12

High bar squat: - wider stance - Reebok Nano - 20kg x10, 60kg x8, 75kg x8

Oly shoes -
75kg x6, x4
90kg x3, x4

+Belt
90kg x10 @6.5
Nano+belt
90kg x3

High angle barbell row: - controlled - 20kg x10, 40kg x6
50kg x11 @8. 2/10 right brachialis pain on last rep
50kg x11 @8. 1/10 right brachialis pain

Deficit push up: On floor, paused x5
Feet elevated 20 inches - BW x20 @RPE 9 (+1 rep)

---

Single arm dumbbell row - head supported, controlled, elbows out - 45lbs x6
60lbs x12 @8 - 3/10 right brachialis pain on last 2 reps

Wood chop ISO push : 70% effort - 2x45secs
Side bend: 35lbs x6, 60lbs 2x12 @8  (+5lbs)

---

Rotating sets

Scarecrow external rotation: 1kg x20, 2.5kg x20 @6
Subscapularis rotations, lying on back: 1kg x20, 2.5kg x20 @6

Leg extension, single leg, plates shifted towards end of arm, Leaning back, controlled - 10kg x12
Jefferson curl:- controlled - 10kg x6, 17.5kg x15 @8

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stretch