Adarq.org

- run 48:22, 8.73 km
first run post-move, foot still hurt a little bit but didn't impede me at all.

it's gonna take some adjusting to figure out my new routes. was curious how long the lap is around coolidge high school so i went and measured that: it's 1.4 km, and 2.2 km away from my house. so 4 laps = 8.7k, 5 laps = 10k, 7 laps = 13k. there's a bit of up and down on the loop, as well, which is nice for training purposes.

i'm a little farther from the park now, which is a minor bummer.

Aug 24-30, 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

Aug Week 4 of 4 BW 206-210

Sun Aug 24

6:00 am
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

3:00 pm
Paused Squats 315-315-315,405-495
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

* weights felt lighter than usual today so i decided to go 495. it was not a bad idea. got it without grunting. only thing i did differently today was 1-2hrs of extra sleep. i slept 10pm-5:30am, then another 10-12:30pm nap. i slept so much that i already got a headache after waking up. my routine sleep schedule on workdays is 12:30/1am - 530am then another 10-1:30pm nap.
* might need to invest more time sleeping and see if this helps me recover a lot better. i can sleep as early as 11-11:30pm depending on how soon i get home from work. i spend 25 mins grilling my dinner. i can cut the gril time to 10mins if i eat fish instead of chicken thigh.

Mon Aug 25

6:00 am
Paused Squats 315-315-315,405 rest
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

7:00 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

* a routine 475 this afternoon. took the morning squats off for more recovery.

Tue Aug 26

6:00 am
Paused Squats 315-315-315,405 rest
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

7:00 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

Wed Aug 27

6:00 am
Paused Squats 315-315-315,405 rest
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

7:00 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

Thur Aug 28

6:00 am
Paused Squats 315-315-315,405 rest
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

7:00 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

Fri Aug 29

6:00 am
Paused Squats 315-315-315,405 rest
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

7:00 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

Sat Aug 30

6:00 am
Paused Squats 315-315-315,405 rest
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

3:00 pm
Paused Squats 315-315-315,405-495
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

24-08-25

Run -- 13.96k, 1:21 [Avg HR, 146]

Notes

Nice fully outside long run. HR still high, still got a cold so attributing it to that. RR stayed ~24, so not worried about pushing too hard. Bit of mild arch soreness on _left_ side. Taking weekend off lifting, but will probs do some light stuff tomorrow. Feeling good about training again, rather than jsut grinding.

Still around

Nobody can figure out my knee pain

5 physical therapists
5 chiropractors
1 hijamah expert
1 biomechanics expert
1 massage therapist
1 accupuncturist

Crazy stuff

Reading through my old posts and i miss being so strong and cut. I can still squat but not jump much else my knees act up. My dunking days are over unless someone can figure this out

Currently getting back to being serious in the gym. I barely made any net progress in like 7 years

Need to cut a bit. Im doing some bodybuilding style stuff now (which i should be primed for after doing strength training for like a decade!) maybe for a year before going back to strength training

Training via mike mentzer’s principles right now (1 set to absolute failure) and loving it

Need to start logging my workouts again!

7/23/25 Wednesday
Treadmill 45 mins 3.26 miles

7/24/25 Thursday
Bench 5x185, 5x195, 4x205, 5x195, 9x185.
OHP 12x100, 12x105, 10x105,
Pull up 6, 6, 6.
Dip 15, 15, 15.

7/25/25 Friday
Treadmill 30 mins 1.65 miles

7/29/25 Tuesday
Treadmill 30 mins 1.54 miles

7/30/25 Wednesday
Incline bench 10x115, 12x115, 12x115.
Yates row 12x95, 12x95, 12x95.
Dip 15, 15, 15.

8/5/25 Tuesday
Squat 5x155, 5x175, 5x185, 5x195, 5x185.
Dumbbell lunge 10x35, 11x35, 12x35.
Sit up board (6) 25, 25,

8/6/25 Wednesday
Treadmill 50 mins 3.75 miles

8/7/25 Thursday
Inline bench 12x115, 10x115, 10x115.
Chin up 8, 8, 8.
Dip 20, 20, 20.

8/8/25 Friday
Treadmill 45 mins 3.49 miles

8/9/25 Saturday
Ring chin up 5, 5, 5,

8/19/25 Tuesday
Box jump 5, 5, 5, 5.
Squat 5x135, 5x165, 5x185, 5x185, 5x185.
Deadlift 5x185, 10x205, 10x205.

8/20/25 Wednesday BW = 187.0
Bench 3x185, 1x205, 1x215, 1x225, 5x205,
7x195, 8x185.
Barbell row 12x95, 12x95, 12x95.
Chin up 7, 6, 6.
Dip 20, 20, 20.

Took last week off everything except standard manual labor. Feeling pretty darn good.

My knee is probably 92% healed. Aside from life, all is well!