Adarq.org

25-04-25

Run --
w/u
3 x (10' on, 1' off) [4:57, 4:45, 4:46]
c/d

9.94k total, 54:14


Notes

The squishy water bottle with a strap made its debut. A+ great bit of kit.

Right knee felt a little weird for about 1 minute after the last rep. No paint or anything, just a bit odd. Will monitor. Probably more than enough intensity this week already, lol, so just easy this weekend.

My HR strap had been weird last few runs but fixed it. Think it wasn't tight enough b/c of the weight loss, lol.

Fitness

Weight 2025-04-23: 164.6
Weight change from yesterday: -0.4
Sleep time: 7h52m
Garmin sleep score (out of 100): 90
Garmin body battery (out of 100): 91

Total steps: 7836 (skewed due to watch charging)
Total distance: 4.8 mi

Weightlifting: None
Other physical activity: 2.5 mile walk

Body status: Feeling good. No issues today other than throat being a little sore when I woke up. Seems like it's just from dryness in my house and not sickness.

Food

Breakfast: ON protein shake
Lunch: 5 oz. pulled chicken, grape tomatoes, apple, cashews, walnuts, macadamia nuts
Dinner: 4 grilled chicken street tacos with cilantro, tomatoes, chipotle sauce
Other: Beef stick, banana
Drink: 16oz white Monster Energy, water
Alcohol: None

Other

Volleyball tonight. Body is feeling good so I anticipate playing well. My energy level during the day throughout the week has been better than it has been over the last couple months. I also fall asleep easily. This typically is not a problem for me, but I've just been sleeping well overall.

24-04-25

Zercher Squat
100 x 4 + Rev Nord +5x6

RDL
150 x 5

OAC Neg
BW x 1

Incline Bench
82.5 x 3
80 x 3

Incline Curl
22.5 x 12, 9

Lat Prayer
35 x 7, 5

Pushdown
35 x 8, 6

Wide Pullup
+20 x 6 + BWx6

Lateral Raise
22.5 x 13+8+6+5

Incline Fly
17.5 x 10+5

Bench Side Bend
+7.5 x 8

Ab Mat
+24 x 11 + BW x 12

Notes

Changed up form on prayers and pushdowns, felt a better connection at this lower weight.

Put a little bit of padding around the bar for Zerchers, and tried to get it to rest a bit more on the fleshy medial part of forearm rather than on my brachioradialis directly. Both seemed to help a bit.

RDL lighter b/c Zerchers take a lot out of the glutes. Felt them much more directly in hamstrings.

Still v sore in quads from Monday+Wed, so lower leg volume.

Considering switching to doing more leg volume on a single day of the week rather than two smaller sessions. May work better with running recovery.

Still slowly losing weight despite eating past appetite. May have to bring back the peanut butter cornflakes.

Might do a Parkrun on Saturday to get some more useful benchmark paces for training.

Fitness

Weight 2025-04-23: 165.0
Weight change from yesterday: -1.2
Sleep time: 8h2m
Garmin sleep score (out of 100): 90
Garmin body battery (out of 100): 89

Total steps: 10735
Total distance: 6.5 mi

Weightlifting: Bench press, barbell rows, standing overhead press
Other physical activity: 2.5 mile walk

Body status: Feeling good. Only issue is slight tightness near the top of my right quad. Seems to work itself out if I get moving, but it's noticeable when not "warmed up."

Food

Breakfast: ON protein shake
Lunch: 5 oz. pulled chicken, grape tomatoes, apple, cashews, walnuts, macadamia nuts
Dinner: Pulled buffalo chicken sandwich, grapes, banana
Other: Beef stick
Drink: 16oz white Monster Energy, water
Alcohol: None

Other

Somehow my weight has dropped a couple pounds over the last few days. Seems to point to water weight being lost, but I am staying pretty well-hydrated. Either way, between what I've been eating, daily activity, and the amount of sleep I'm getting, I'm feeling pretty good.

- track intervals
-- warm up
-- 6 x [800m @ HM pace, 400m jog]
-- cool down
all sets within a second of goal pace of 4:16 (3:23-3:25 per 800). very easy workout as a result, lol. everyone else did this as yasso 800s.