Adarq.org

yesterday was officially 9.49 miles walked but I'm sure i hit 9.5

Had to shop last night n got home late and woke up late so just relaxing before work.  Tomorrow is legs n wil hit up shoulders in a wod.

buddy made a home gym so ill be going over there for olympic days

2 wins today

dunkin donuts got an extra wake n wrap and

Drumroll please

dadadadaaddaddadaddaaadadada
Weight: 266, lowest since the academy and i didnt take my second dump and i had 2 burgers n salt potatoes before bed

Bench, 2x225x8
             1x235x8

db press/hex press supa set with chest machine 3 rounds for 10

tricep work
DT @95lbs

will be getting more crossfitty

Tomorrow i wanna do

rdl/bent over row/fat man pullups for 3 rounds of 10

lat pulldown supa set biceps

then for the xfit wod,

Dallas 5

5 minutes of:
    Burpees
Then, 5 minutes of:
    7 deadlifts, 155 lb.
    7 push ups
Then, 5 minutes of:
    wall balls
Then, 5 minutes of:
    7 snatches, 75 lb.
    7 db cleans
Then, 5 minutes of:
    Rowing (calories)

also @269lbs

I think I should make the goal of 260 by the end of july

lets make it 259

exactly 1 mile long farmers carry 55lb trap bar 0 breaks

Some dunkz
9ft barely failed with like a 6ft run up area lol

mostly did 8.5 n 8ft stuff for fun.

Not too bad considering how heavy i am and how weak my squat is

Light olympic stuff

cleansx 10 from 95 to 165
Snatchx10-5 from bar to 95
DT@95lbs in 7:35 #horrible
i think its 12-9-5 for 5 rounds of deadlift-clean-OH Press
Gym is pretty much empty so gonna think of another xfit thing to do

50-40-30-20-10
JJ-AS-WB-PU-Burpees
Before each one I did a set of 50 jump rope and ended with jump rope.

RDL: 135/185/225/275/315x10
Lat pulldown: 5 sets of 10 with a 2 second hold at the bottom
Trapbar Shrugz: 235x3x10
bicep curlz for 3 sets of normal, hammer and idk elbows out, palms up and bring them up to your chest so the side closest to you touches your chest.

Nothing major, tomorrow will hit wheelz

thurs will be olympic and friday will be xfit

cant remember if ive worked out since my last post.

This past week was rough, my fingers feel like i have arthritis in them but ik they are just fucked up.  we did over 8k boxes so i loaded up over 16k total.  today is just going to be a push day with a .5 mile jog or mile depending on how i feel.  I had super cramps last night in basically my entire lower body so ill see how my calves feel beforehand.

worn out but we tooknit easy yesterday with only 1500 cases.

rdl: 95/135/185x10/225x3x10
Lat pulldowns: 6 sets increasing weight for 10 reps
bicep curls: surfed the rack

I had a good idea for a xf workout but my shoulders blew up almost immediately.

idea was
#95 OH press for 100 reps
if you stop on an even number its 10 push ups
Stop on an odd number its 10 inverted row or pullup

i got halfway and my shoulders are just supa pumped