Adarq.org

15-04-25

Run --
w/u
3 x (6' on, 1' off) [4:37, 4:37, 4:43]
c/d

8.62k, 50:22 total

Notes

Unsurprisingly, felt somewhat cooked so called it early. Will stick to easy miles for rest of week.

Also, after weeks of dithering about whether to ride weight loss down or make deliberate food choices to maintain, I've finally settled on the latter. Am plenty lean so priority should just be maximise training quality/adaptation.

Apr 13-19, 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]

Apr Week 3 of 5 BW 206-210

Sun April 13

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

Mon April 14

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

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

* cannot continue with 2x/day 495. legs not fully recovered most of the time in the morning. i drink more water and make sure i'm properly hydrated for recovery.. no change. im ok with this routine

Tue April 15

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

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

Wed April 16

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

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

Thur April 17

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

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

Fri April 18

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

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

Sat April 19

6:00 am
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

5:00 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


* did the 495 in the morning because we have plans for the weekend easter celebration. was able to find gym time also in the afternoon after a good nap and did another 495. the morning 495 was not a grinder but i'd rather save it for the afternoon and get the single with better explosiveness.

2025-04-13

Fitness

Weight 2025-04-13: 167.4
Weight change from yesterday: -0.4
Sleep time: 7h11m
Garmin sleep score (out of 100): 88
Garmin body battery (out of 100): 89

Total steps: 10736
Total distance: 5.5 mi

Weightlifting: None
Other physical activity: Pickleball

Body status: Feel decent today. Still battling a cold which seems to have come back with different systems. Slight congestion (could also be allergies), but I have an annoying cough, particularly at night in bed.

Food

Breakfast: None
Lunch: Leftover cashew chicken
Dinner: Pork tenderloin, some Doritos with nacho cheese, apple
Other: None
Drink: 16oz white Monster Energy, water
Alcohol: None

Other

Cleaned out the garage. Minor cold is annoying. Took kids to the park and played pickleball with them which is not much of a workout. Disappointed that I did not lift Saturday or Sunday, but finding time for everything is difficult right now.

2025-04-12 Fitness Log

Fitness

Weight 2025-04-13: 167.8
Weight change from yesterday: N/A
Sleep time: 6h57m
Garmin sleep score (out of 100): 80
Garmin body battery (out of 100): 78

Total steps: 11748
Total distance: 6.5 mi

Weightlifting: None
Other physical activity: None

Body status: Feel okay. Tired.

Food

Breakfast: Two pieces of sausage pizza
Lunch: Chipotle chicken bowl from Jersey Mike's
Dinner: More pizza
Other: None
Drink: 16oz white Monster Energy, 12oz Celsius, water
Alcohol: One lager

Other

Spent most of the day at kid's soccer games. Came home and played more soccer with the kids. Was relatively active throughout the day, but nothing high-stress. I slept like garbage last night for some reason.

13-04-25

Run -- 12.73k, 1:26:15

Notes

Slow today, but kept HR sub 140. Not surprised to be slow, since this was a pretty big step up in volume compared to last week (5:28/52k vs 4:37/45k). Might take a slight down week next week just to be safe (i.e. probs no run tomorrow, maybe only one workout? shall play by ear)

ETA: Looking through old logs, think this is both the most distance and time that I've run in a week? Even when I did that 19:16 5k in 2018, my biggest week was 51k and just under 5 hours. Still don't really understand how I got so fit so quickly back then.  Probably a combo of being younger + able to recover from doing all of my easy runs at a steady effort. More stress is more fitness if you can recover, I guess (though it did rek my hip, so give and take lol)