Adarq.org

Jun 15-21 , 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]

June Week 3 of 4 BW 206-210

Sun Jun 15

6:00 am
Paused Squats 315-315-315,405 SKIP
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 Jun 16

6:00 am
Paused Squats 315-315-315,405 SKIP
Cardio - Inclined Walking 1.5miles, 3mph @ 6%. max HR at 110BPM
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

* if i'm skipping squats in the morning for now, i might as well add some walking again. my heartrate did not budge any higher than 110bpm because i kept it at 6% inclined and also because the gym was fairly cold. i did not break a sweat but it was still a good walk. i prefer to keep HR at 125-130max. 

7:00 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

* decided to skip the morning squats and see if this helps me get my legs fresher faster. i'm now back to 1-2x 455/week routinely but still not getting back to 495 even with the same about of carb intake (400g+/day).

Tue Jun 17

6:00 am
Paused Squats 315-315-315,405 SKIP
Cardio - Inclined Walking 1.5miles, 3mph @ 6%. max HR at 110BPM
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
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 Jun 18

6:00 am
Paused Squats 315-315-315,405
Cardio - Inclined Walking 1.5miles, 3mph @ 6%. max HR at 110BPM
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
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 Jun 19

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

7:00 pm
Paused Squats 315-315-315,405-455
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

* felt good today and did a relatively easy 455. could have gotten 475. i think i recovered better because the walking was making me drink a lot more water than normal. i walk a lot at work so this added cardio is not something very new to my legs. staying extra hydrated now

Fri Jun 20

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
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 Jun 21

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

4:00 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

16-06-25

Run -- 7.60k, 50:00

Notes

124 avg hr 

ended up being quite out of it all day yesterday as well, although the debilitating headache part was over by around 11 AM. i wonder if i've been having more-frequent migraines than i thought, i.e., if some of the prolonged, debilitating headaches i get every couple of months (or maybe every three? or four? idk, i wish i'd been keeping better track) and have thought of as "tension" headaches have been migraines this whole time. the "tension headache" idea goes back to the ER doctor i saw in london back in 2019, who prescribed a self-massage machine for me to use on my shoulders and upper back. i do carry tension there, and while self-massage sometimes helps during headaches it doesn't make them go away. and it made sense to think of the two types of headaches as different, because i also, more rarely, get an aura followed by a *much* more severe headache and vomiting. that type is a very classic, unmistakable migraine.

a bit of searching around online finds stress and "intense emotions" as a common trigger. i was furious on friday about something at work - the way one of my colleagues had treated another, closer colleague - and that on top of the stress of having so much family in the house for the prior week-plus might well be what set it off. in the past i have definitely associated the kind of headache i had this weekend with accumulated, sublimated stress. tension headaches are also apparently usually bilateral, and mine are almost always focused on one side, usually in the temple and behind my eye, and usually but not always on the right.

requested an appointment with a neurologist at the same hospital my GP works out of, hope i can get in soon and find out more.

15-06-25

Run -- 14.26k, 1:36:02

Notes

Avg HR 131, warm but not crazy, so pretty comfortable. Doing this day after 10x3'+lifting makes it a good 'durability'/muscular workout.

59.9k in the end lol, if i'd realised i'd've run 100m further for the arbitrary goal

that sounds similar to what i experienced back in feb when i ran 14 miles on a clicking knee. it did go away, but i'm worried it's gonna come back now that the clicking is back.

big ups on the exercise streak, got a long way to go to get to kingfish status.