Adarq.org

Gym work 72

Bird dogs: DND
Dead bugs: DND
Ab wheel rollouts: DND
----------------------
Bench press (wide grip):

20x6
20x6
50x10
50x10
50x10

Medium bar squat in OL shoes:

20x6
60x6
90x6
110x3 (pretty shaky)
120x1 (good, could've done 3 or so)
100x6 (difficult)
85x6 (good)
80x6 (good)

Landmine one-leg deadlift:

bar+10kg x 10
bar+20kg x 10

Landmine push press:

bar+20 kg x 10

Glute cable kickbacks:

5 pins x 10 (each leg)

Bodyweight: 90.5 kg (-0.3 kg)
Exhaustion level: 10/10
Rating: Good

Comments:

A good but very tiring workout. Had a chat with another guy that was training so I stayed in the gym for quite a bit, 1:30 hours. Squats were weird - the 110x3 set felt heavy and shaky but the 120x1 felt explosive and easy. Bench was fine, even though it's still very low weight.

28-03-26

Run
- w/u
- 10 x (3' on / 1' off) [4:04 average]
- c/d

13.5k, 1:09:29

Lift
- RDL, Pistol Squat, Speed Skater Lunge, OL Calf
- Chins, Dips, Flyes, Curls, Laterals

Notes

Solid workout. Was wind-free for first 5 reps then got a brutal cross-wind for the second 5. Finally went to check the wind-effect chart in Sirpoc's book. 20km/h winds today, which he has as turning a 4:00 pace into 4:10. Seems about right. [eta: gusts up to 50 km/h, lol]

1 set of everything except calves, chins and laterals. Bringing in speed-skaters to get some lateral strength in, always feel like glute abductors/glute mede need more tlc

7 weeks + 1 day until the Hackney Half. Think I'm pretty much exactly on plan or a touch ahead. Should hit mid 380s for load again this week, despite it being sort of a 'down week' (one shorter easy run + dropped a SubT rep on Thurs), so if I go into next week feeling a bit refreshed, then an fully on-plan week should put me around 400 CTL, which was originally the target the heaviest week of training. Considering having a big week or two end of April where I maybe do some durability workouts (i.e. Saturday becomes 60 mins easy finishing with a SubT, then Sunday is just a normal long run?). I'll study Sirpoc's marathon block a bit and decide whether it's worth it.

start journaling again! even though it's basically just me, joe, kingfish, raptor, and occasionally loopy and one or two others who still update here. just having the external accountability of posting here still helps me keep myself accountable.

weight goals have to be linked to diet, have you been changing your diet at all? running 5k a day is good for you but it only burns a few hundred calories.

For some reason, i saw a TAP on my chrome with a big A symbol.
This reminded me of Adarq.org....  so i come here to check this site.

Exactly 1 year... ago... was my last update and LBSS responded.  So kind of him.

i am no longer 200lbs.. but i am still 19xlbs.
in NOV and Dec of 2025... i gave myself a challenge to run 30min per day ... so about 5km or so.. 
i did it for 2 months and i did not lose any lbs.   So the motivation died in JAN of 2026....

I joint a Duathlon race.. and i placed last. in JAN

I ran a little more... but still not serious or motivated...
I joint the 2nd race of the series.. and.. i got better... placed like 2nd last but with like 5 others did not complete.
but state dont lie,   i am faster in both first 2km run and the finaly 4km run ... (mean while the 20km bike is more or less the same)

Anyway... i am not so motiviated still.. but.. I am resuming. the weight lose get fit..... mission.

Actually... in the beginning of 2026.. i told myself may be i will try to learn how to do a Side Split this year.. may be i try to stretch to 10 min everyday.. and hope to do a split in March...

now is already March... and... i stopped stretching everyday... after the first 2 month....  all this... mission goal are... just talk and give up too too early.
may be i should use a journal again.. this should keep me going.

who know...

25-03-26

Run -- 8.33, 55:46

Notes

too freakin' windy lately