Adarq.org

- animal movements

- RDL 95 x 8,8
a little better form-wise than last week

- flat calf raise 95 x 10,10

- alfredson calf raise 20 lbs x 6,6/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

first time actually breaking a sweat on the circuit. nothing challenging but i didn't rest between exercises. felt good.

- long run w/SubT 3 x 2.5 km (60")
-- intervals @ 4:19, 16, 15
-- total 1:36:50, 19.34 km
didn't feel as good as last week, performance almost identical but HR a few bpm higher. right calf had a weird tweak during the second interval but seems like a one-off. spectacular day. guess my legs are just a little tired. baby hasn't been sleeping as well the last few nights, so neither have we.

ETA: also took two 45g gels, one at 30 mins and one at 60 mins. practicing for 90g+/hour in the marathon and i guess future ultras, and also there's some recent evidence that higher carb intake during longer and harder sessions facilitates quicker muscle recovery. anyway will be consistent with at least 90g carbs for these long runs and as they get much longer than 90 mins, i'll go up to 135g.

Workout 113A (squat main lift):

Athletic stance squat: 20x5, 60x5, 90x3, 110x1, 120x1 (difficult), 110x3, 100x5 (difficult)
Dumbbell bench press: 40x10, 40x9, 40x7 (20 kg dumbbells) (difficult)
RDL: 60x5, 90x5
Triceps pulldowns, Biceps curls: 5Sx1Lx10 ++ 5S+2Lx10, 5S+3Lx10, 5S+4Lx6
Leg raises: 8

Time of workout: 16:30 - 17:20
Workout duration: 50 min
Exhaustion level: 10/10
Bodyweight: 90.1 kg
Rating: Bad

Comments: The squat rack was occupied so I did some ankle mobility and quad activation drills with a band. Then did the squats but felt weak, neck started acting up, felt some pain in my left buttock (similar to some piriformis issue I had some years ago) and overall the bar felt heavy systemically and I was out of breath and felt weak (including feeling like the bar is pressing on the wrong part of my spine and giving me some weird sensations). I am actually thinking of ditching the squat, at the very least for a while, as I feel like it's hurting me in a dangerous way. So I only did two sets and unracked. Same for the deadlifts - did two sets and stopped. Maybe I will switch to Zerchers, I don't know, but the bar shouldn't sit on my injured back.

Quote from: Raptor on October 21, 2026, 01:32:09 pm

Yeah I read that OpenAI found a vulnerability in PHP

yeah. looks like it's going to get pretty chaotic for a while. these ai tools finding vulns everywhere

time to use them to finish the haskell port. or do it in ocaml + bonsai

- run 56:42, 10.42 km
a hair warmer than yesterday.