Adarq.org

welp, came down with a cold right as i was hitting my stride. rested today instead of planned kenyan-style progression run. hopefully a good night's sleep will help, last night i barely slept at all.

Feb 22-28, 2026

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

Feb  Week 4 of 4 BW 194-198lb

Sun Feb 22

6:00 am
Horizontal Leg Press machine - single leg light - medium light x5s
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 Feb 23

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

Tue Feb 24

6:00 am
Horizontal Leg Press machine - single leg light - medium light x5s
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,
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 Feb 25

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

* since i'm not squatting anything over 405 now (to rest my back because of weekend biking), it might as well be a good time to get leaner again. im also vacationing for 3 weeks in asia by end of march so i have plenty of time to get myself to ~10% or lower BF. i was at 8.4% for a long time at 184-188lb. i might be able to get to 9-10%BF at 190-194lb. i've been losing weight of 2lb a week by cutting my calories (mostly from rice intake). instead of 8 cups jasmine a day, i lowered it to 6 then 4 then now i'm ok with 2 cups a day. i'm 194lb in the morning empty. i can still squat 405 without any struggle.
* i do 1 cup rice a meal and protein in take from grilled chicken thigh and 6 soft boiled eggs. when i get to my target weight and leaness, or when my hunger becomes unbearable, i will increase the servings of rice.
* i'm also doing more of weighted decline bench situps holding a tricep rope behind my head attached to a cable machine. the movement feels a lot better than using a dumbell behind the head. theres no dead spot on the resistance and the tension at the fully stretched position is ideal. using 7-80lbx5 but will move up to 90-100. can't rush it because ab cramp is the most uncomfortable cramp.

Thur Feb 26

6:00 am
Horizontal Leg Press machine - single leg light - medium light x5s
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
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 Feb 27

6:00 am
Horizontal Leg Press machine - single leg light - medium light x5s
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
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 Feb 28

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

- run 56:50, 10.49 km
nice and easy, legs a bit fatigued from last night. was hard to drag myself out of bed this morning. trying to flip schedule around to mornings is always a challenge.

24-02-26

Run
- w/u
- 3 x (9' on / 2' off) [4:22, 4:16, 4:16]
- c/d

10.6k, 55:56

OL Calf raises + some half-asses curls and lateral raises.

Notes

only got like 4.5 hours of sleep, jet lag still messing with me. did at least mean I was up early enough to get this, so there was a silver lining. also pretty good session despite that! almost certainly the fastest i've been on the longer subt reps, pretty sure i've never averaged sub 4:20 before.

23-02-26

Run - 7.19k, 47:20

Notes

Jet lag killed me last night, so this felt awful. Also got stuff pre- and post- work next couple days so angsting a bit about how I'm gonna fit running in without going into more sleep debt. Might just have to bite the bullet and accept the lack of sleep and wake up 45-60 mins earlier than usual to fit things in.

oh! i hadn't customized it at all (wasn't aware you could, although i guess now that i think about it i realize that's one of the things people like about intervals.icu). updating to prioritize pace, HR, power in that order and entering 4:17 as my threshold pace* changes load to 641 for last week. that makes much more sense!

ETA: also, my "fitness" graph is now firmly in the green zone, whereas before it had been almost exclusively grey, except for long run days. that's what i get for using a primarily bike-oriented platform as a runner, without trying to figure out how to make it work. idiot.

*using john davis's threshold (defined as "fastest pace that produces metabolic steady state"), and his estimate that that's 90% of 5k race pace.

i think that definition of threshold is closer to LT1 than LT2, with the latter what sirpoc recommends (i.e., in his book, he says just use whatever https://vdoto2.com/calculator/ outputs for 'threshold' in the training tab). That said, I don't think it makes much difference, though, as long as your consistent with what you use and update it when you have major fitness changes.

On which note, I should do a Parkrun this weekend to see if my training and load paces are reasonable.