Adarq.org

08/03/2015

rest



08/04/2015

3.4 mi run
- better than decent


08/05/2015

dead-hang neutral grip pullups:
- BW @ 8

parallel bar dips:
- BW @ 11

standing single arm db overhead press:
- 50 lb. @ L=7, R=12

dead-hang chinups:
- BW @ 7

standing single arm neutral-grip db overhead press:
- 40 lb. @ L=7, R=12

parallel bar knee-ups:
- BW @ 20

standing single arm db overhead press:
- 40 lb. @ L=10, R=15

deep safety squat bar squat:
- 185 lb. @ 10



08/06/2015

3.4 mi run
- decent


08/07/2015

single arm db bench press:
- 70 lb. @ L=8, R=11

single arm db row:
- 70 lb. @ L=13, R=12

single arm db neutral grip press:
- 60 lb. @ L=7, R=10

single arm db row (pronated):
- 60 lb. @ L=13, R=13

controlled close grip semi-sumo deadlift:
- controlled eccentric
- 185 lb. @ 5

barbell bench press:
- 135 lb. @ 6

barbell close grip bench press:
- 95 lb. @ 18

safety squat barbell curl:
- 95 lb. @ 2 x 5
- happy with these!

shoulder matrix: front, lateral, rear raises
- 20 lb. @ 2 x 5 front raise, 5 lateral raise, 5 rear raise

CoC grippers:
- trainer crushes


08/08/2015

rest



starting to get stronger lately.. can see/feel it.

pc!

 

great job on those PR jumps@#$!

^^^trying not to let the pressure build too much. i tend to overthink it when that happens and everything goes to shit.

definitely know where you're coming from. I used to put ALOT of pressure on myself. One thing that would always help me is just to remind myself that the physiological/neurological adaptations that we bust our ass for don't just disappear overnight. All that time under the bar, dropping off boxes, jumps, rebounds/plyos, eating good etc, is slowly making real measurable changes. If you're aggressive, excited, and attack, you really can't go wrong. Also, it's fun to think about getting more power, not less; that happens when you put a bit more pressure on yourself. So it can be a "blessing in disguise" if you think about it like that.

go get it.

pc@$

07/30/2015

jog & sprint: 3.4mi


07/31/2015

dead hang neutral grip pullups: BW @ 7

parallel bar dips: BW @ 10

single arm db overhead press (pronated):
- 40 lb. @ L=14, R=25

barbell bent row (supinated):
- 95 lb. @ 15

single arm db overhead press (neutral grip):
- 40 lb. @ L=5, R=10

barbell bent row (pronated):
- 95 lb. @ 10

barbell overhead press:
- 95 lb. @ 7

dead hang chinups: BW @ 7

parallel bar knee-ups: 20

parallel squat (SSBAR):
- 125 lb. @ 21

db curl:
- 40 lb. @ L=8, R=8

db hammer curl:
- 40 lb. @ L=8, R=8

CoC Trainer crushes until hands dead


pC!

Still can't get over how freaking insane Kilganon is.

same 

07/27/2015

jog & sprint
- man.. these workouts are so brutal.
- got in some nice sprints, all very short..
- have to be careful sprinting in vibram's, even though it feels great


07/28/2015

single arm db bench press:
- 60 lb. @ L=13, R=18

single arm db row: 60 lb. @ 18e

single arm neutral-grip db bench press:
- 60 lb. @ L=5, R=8

supinated barbell row: 60 lb. @ 10

pronated barbell row: 60 lb. @ 6

close grip semi-sumo deadlift: 135 lb. @ 13
- tired/swole!

safety squat bar curls: 75 lb. @ 13

toast!

07/26/2015

nice workout

dead hang neutral grip pullups: BW @ 8

parallel bar dips: BW @ 6
- sometimes my shoulder hurts on these

standing single arm db overhead press:
- 40 lb. @ L=12, R=24
- right felt so easy, definitely progress

chinups: BW @ 8

parallel bar knee ups: 20

wide grip barbell shrugs: 135 lb. @ 12

standing db curl:
- 40 lb. @ L=8, R=8

standing db hammer curl:
- 40 lb. @ L=5, R=5

standing military press:
- 95 lb. @ 5

pc!

awesome!