Adarq.org

Gym work 51:

Medium bar squat, wider stance (in basketball shoes, not Olympic lifting shoes):

20x5
50x5
80x5
100x5
120x2
110x3
100x5
80x5

Zercher squat:

20x5
50x5

Some snatches and overhead squats with the empty bar

Landmine push press:

bar + 15 x 10
bar + 25 x 8

Landmine deadlift:

bar + 25 x 8

Bodyweight: 91.8 kg (+0.7 kg)
Exhaustion level: 10/10

Comments:

First time doing squats in two weeks or so, used a wider stance and managed to do 120x2, 110x3. Decent performance. Also did Zercher squats, they were interesting.

thanks y'all! @kf, i do want to get out to hawaii at some point, never been. a destination ultra might be just the excuse...

- run 1:13:09, 14.00 km
was supposed to meet up with the running group for an easy pre-thanksgiving run but ran to the wrong intersection and decided to do a little uphill tempo to see if i could catch them. did manage it, but consequently this was not as short or as easy as it was supposed to be, lol. quads still definitely hurting a bit on the downhills.

Gym work 50:

Bench press:

20x5
20x5
40x5
70x5 ties all time
70x3
70x3

Dumbbell Bulgarian split squat (each leg):

60x8 (30 kg dumbbells)
60x8 (felt sick and nauseated, so only did 2 sets)

Seated V-grip cable pulls to chest:

4 pins x 10
6 pins x 10
8 pins x 10

Glute cable kickbacks:

5 small plates x 10
5 small + 1 big plates x 10
5 small + 2 big plates x 10

Bodyweight: 90.6 kg (same weight)
Exhaustion level: 10/10

Comments:

Felt shaky from the start, nauseated and without any mood to lift. Still, I managed to tie my all time bench press . 70x5 truly was a 5RM. The next two sets I only did 3 reps since I didn't have a spotter and didn't want to risk getting stuck.

The BSS were OK, but they drained me like hell. Felt like puking as I was doing them. Muscularly I was fine, but the overall feeling in my body was bad. My heart rate was 59 (versus my usual 52-53) during last night's sleep, which indicates I still have the virus in me (whatever virus it is, probably just a simple cold, since I have no symptoms today).

Nov 23-29, 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

Nov Week 4 of 4 BW 200-204

Sun Nov 23

6:00 am
Horizontal Leg Press machine - single leg light - medium light x5s
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

2:00 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

Mon Nov 24

6:00 am
Horizontal Leg Press machine - single leg light - medium light x5s
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

6:00 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

* bw at gym is 206lb. i had extra nap at home because my 6 yr old has no school for thanksgiving week. the 405 this afternoon was very explosive. had to go 495 and it was not a grind.
* my carb intake is back to 8 cups a day (400g carbs from jasmine). i took rice down to 300g and within a month, the 475 became harder and harder to recover from. il stay with this routine with an occationnal 495 here and there when i feel very strong.
* talking about distance running.. my younger sister running in an island. 
https://drive.google.com/file/d/17P4rZSWZ8wcOtmZ4OurB2VtKtesrR6Jl/view?usp=sharing

Tue Nov 25

6:00 am
Horizontal Leg Press machine - single leg light - medium light x5s
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

6:00 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 Nov 26

6:00 am
Horizontal Leg Press machine - single leg light - medium light x5s
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

6:00 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 Nov 27

6:00 am
Horizontal Leg Press machine - single leg light - medium light x5s
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

1:00 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 Nov 28

6:00 am
Horizontal Leg Press machine - single leg light - medium light x5s
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

5:00 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 Nov 29

6:00 am
Horizontal Leg Press machine - single leg light - medium light x5s
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 315-315-315,405-475
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

24-11-25

Chins, dips, KB swings, KB OHPs, OL calf raises, like 20 mins of stuff

Notes

just not feeling it these last couple days, did this to get something in.

left foot been pretty sore last few days, so probably makes sense to give it a proper rest. really focused on pushing through big toe (vs tendency to drift towards outer foot) on calf raises and that seems to have really 'activated' whatever is sore in my left foot. might return to the mid-summer gym-focused stuff, bit more lifting and more low-impact cardio, until the zest returns and the foot recovers.