Adarq.org

11-07-26

Cardio - 70 mins, did 100 flights on stairmaster in 17:54 (avg hr 167, peak 182, felt just about subt really think the climb as much due to heat as anything) + a good amount of walk/run intervals (best these have felt!)

Lift - OAC neg (+4kg on both arms here with good control now), dips, chins, laterals, bulgarians, romanians, reverse nordics, calves, rehab work

Notes

pretty good! get so sweaty and hot doing extended harder cardio at the gym, oof. so interesting how that impacts hr. took a lot of walking before i got back under 100, even after finishing the cardio portion with like 20 mins of easy easy stuff

i remember his forums fondly. i posted a video of myself doing a sprint start in there one time, looking for feedback, and one of the frequent posters replied, and i quote, "sloooowwwww" lmao. CF forums and lyle mcdonald's monkey island were the best, back in the day. those two guys were both very knowledgeable assholes. wonder what lyle is up to these days.

lol. none of these will ever match the letsrun cesspit at least. one of the last vestiges of the best/worst of the old-school internet.

lyle still very active posting angry rants on youtube or instagram. ends up in my feed now and then despite my best efforts to keep that postitive

10-07-26

Cardio x 70 mins, 118 bpm avg

Notes

mix of run/walk intervals, incline treadmill and elliptical. realised there are two styles of elliptical at the gym, so i tried the other one which turns out to fit me a bit better. idk how people do high cadence elliptical though, feels too flaily to get above like 70 rpm.

Quote from: Raptor on July 09, 2026, 03:54:17 pm

I see you guys doing marathons and long runs and cardio and it scares me. Those are signs of us getting old. I saw Kelly Baggett with similar stuff just a while ago.

 

didn't know that about kelly baggett. man i hadn't thought of that name in a long, long time.

googled him to look for updates and this was the first result I got:



man charlie francis, what a guy. still think about his posts about ben johnson "yeah he was on drugs but not the ones he tested positive for!"

Remember that fasting helps preserve muscle during weight loss

I see you guys doing marathons and long runs and cardio and it scares me. Those are signs of us getting old. I saw Kelly Baggett with similar stuff just a while ago.

 

didn't know that about kelly baggett. man i hadn't thought of that name in a long, long time.

Went and did a DEXA 360 scan and the results are the following:

Total mass: 88.9 kg
Lean mass: 60.9 kg
Lean%: 68.5%

Fat mass: 24.1 kg
Fat%: 28.4%

Estimated BMR: 1911 kcal/day
Relative skeletal muscle index: 8.77 kg/m^2

I have a 34.1% bodyfat in my trunk (14.4 kg of fat) but just 22.3% bodyfat in my legs.

The whole point is that I have quite a few kg of fat that I could and should and will get rid of. In fact, I think I should go to about 75-78 kg in bodyweight and I am starting this journey today. I ate just 1750 kcal today and will continue in this note, focusing on having enough protein under this low kcal budget.