Adarq.org

28-05-25

Run -- 6k, 40:18

Notes

Legs still like 7.5/10 sore, wow. Lesson learned w/r/t doing Q-L-Q + leg lifting, lmao. Will try for a session tmrw.

which running backpack did you get?

Osprey Duro 15. Love my normal Osprey bag and this one is kitted to the gills. Basically was the smallest one still big enough to fit work clothes + a light jacket in. It is basically borderline between a backpack and a vest.

which running backpack did you get?

27-05-25

Run -- 6.3k, 44 mins

Notes

Like 8/10 doms in hams, glutes, quads. Woof.

May 25-31 , 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]

May Week 4 of 4 BW 206-210

Sun May 25

6:00 am
Paused Squats 315-315-315
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
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 May 26

6:00 am
Paused Squats 315-315-315
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 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 80-105-115 x5
Chest Supported T-bar rows 80-90 x5
Seated Bicep Curl Machine - One Arm 50-60-70 x5
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5

* 2nd workout early today because of no work (memorial day). tried to see if there will be some tenderness after i get 455. everything was normal after. the 405 was explosive enough for me to give it a try. if this was 2-3 months ago, this tempo on the 405 will let me use 495 next. kept it easy this time to not break anything or accumulate fatigue very fast.
* been consistent also again with the use of the chest supported t-bar rows. this machine is almost always not in use and the cable station is the opposite. found the best way to use it without crushing my upperbody. i have to support my weight on my belly and also put a leading foot on the floor. i'm tall enough to use it while standing. 80-90lb is perfect weight for not crushing my upperbody. i can do a complete ROM with pause for up to 135 (3x45lb) but i feel like my guts are getting mashed on every rep.

Tue May 27

6:00 am
Paused Squats 315-315-315-405
Iso Hammer Strength Inclined Press Machine ~135 80-105-115 x5
Chest Supported T-bar rows 80-90 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
Iso Hammer Strength Inclined Press Machine ~135 80-105-115 x5
Chest Supported T-bar rows 80-90 x5
Seated Bicep Curl Machine - One Arm 50-60-70 x5
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5

Wed May 28

6:00 am
Paused Squats 315-315-315-405
Iso Hammer Strength Inclined Press Machine ~135 80-105-115 x5
Chest Supported T-bar rows 80-90 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
Iso Hammer Strength Inclined Press Machine ~135 80-105-115 x5
Chest Supported T-bar rows 80-90 x5
Seated Bicep Curl Machine - One Arm 50-60-70 x5
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5

Thur May 29

6:00 am
Paused Squats 315-315-315-405
Iso Hammer Strength Inclined Press Machine ~135 80-105-115 x5
Chest Supported T-bar rows 80-90 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
Iso Hammer Strength Inclined Press Machine ~135 80-105-115 x5
Chest Supported T-bar rows 80-90 x5
Seated Bicep Curl Machine - One Arm 50-60-70 x5
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5

Fri May 30

6:00 am
Paused Squats 315-315-315-405
Iso Hammer Strength Inclined Press Machine ~135 80-105-115 x5
Chest Supported T-bar rows 80-90 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 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 80-105-115 x5
Chest Supported T-bar rows 80-90 x5
Seated Bicep Curl Machine - One Arm 50-60-70 x5
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5

Sat May 31

6:00 am
Paused Squats 315-315-315-405
Iso Hammer Strength Inclined Press Machine ~135 80-105-115 x5
Chest Supported T-bar rows 80-90 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 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 80-105-115 x5
Chest Supported T-bar rows 80-90 x5
Seated Bicep Curl Machine - One Arm 50-60-70 x5
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5

signed up for a 5k on june 7, to gauge where i'm at before starting the 24-week buildup to the JFK.