Adarq.org

NBD but I got the top message of the week.

 Some real recognize real shit will be posted later

Awkward RDLs
135/185/225/275/315/365x 10-1
These were awkward because Supa set Steve was taking up the squat rack and just going to do other random shit when i got sick of it and confronted him about what he was using and i thought he was going to shit himself.  So i was stuck in the shitty half rack where i had to walk out my RDLs and the legs come out far so i had to stop right above them and it was just a shit show.  On 365 I hit the legs of the half rack and it fumbled in my hands, I recovered but I was done at that point.

DB RDL: I still have to squat so I went light with these
85/90/95/10x10

Lat pulldowns: went heavy then light for a rep out set.

some biceps

10-15 minutes of jump roping

Warm up bench
135/165/185/200/225/255x10-3
Working sets
275/290/300x5-3
225x10

DB flyes: 30-55 x 5lb increments

tricep pushdowns, see even centopani video

push ups

30 minutes of bball, I was able to go maybe 1 step in front of the half court line and do a "foul shot" so that was pretty dope

Woke up late today to a phone call but I still thought it was only 7am, idk why i slept for 11 hours but oh well.  Will try to get to the gym at 7 to hit legs tomorrow then get ready for my interview at 11.

SUPA PUMP

Notes:
I will start doing DB RDLs first, by doing these first with heavy weight and really flexing my lats lead to a better back workout
Doing 3 different hand grips and ways of doing side raises fucking kills and works amazeballs

DB RDL
60x10, 70x10, 85x10, 100x8, 110x5, 120x5
       -Lats and hammies were pumped up

DB Row:  Worked up to 85s really squeezing and slowing the movement down

Lat pulldowns: this is where it got good, on the first set it felt like I had a back boner, tons of blood rush
I went heavy then back down, and yeah wow

Shoulders: OH press from 95-155 for sets of 10
DB Side raise: 20,25,30x10
Grip with hands all the way up to the side of the db that is out away from your body, middle or normal grip and then grip all the way back towards the side of the DB thats near your body.  DBs started out at my side, then on my quads and then in front of my body.  I focused on keeping "pinkys high" and Id do a lot and lean forward and back forward and back and by the end my entire delt was pumped.

I should also add that changing the grip makes the movementa lot harder which is why I didn't gof heavy with them.

https://www.facebook.com/xamazingx/videos/272309319776847/

ET has a point

I have my interview on Tuesday and at the minimum of 35hrs I will still pull in about 120 more per week than I am now but there is a chance that I will do like 2 hours for 3 days at other offices but for now I'll just sit back and relax. 

I won't have to buy my shows anymore which would be nice, I can go on a regular meal plan, I will save...well i mean right now i drive about 65 miles a day if I go to the gym.  With this job I will only be driving 22 miles a day.  Say my car gets 25 miles to the gallon which I still think is a bit high, I still spend around 29-30 bucks a week in gas.  With this new job I willl spend 10 dollars lol....I better get this job.

I just want to leave work right now lol

anyway ill just stop by the gym after my drug test tomorrow and do what I can, possibly back and arms

<a href="http://www.youtube.com/watch?v=jVDyDVQgOcQ" target="_blank">http://www.youtube.com/watch?v=jVDyDVQgOcQ</a>

Just putting this video here so I can watch it tomorrow because I plan on hitting back and arms hopefully waking up early to get to the gym.

I need to start hitting my triceps from different angles, I tend to just do elbows to the sky and to the ground but haven't done anything flared in a long time.

Also, considering my bench grip I rely a lot on my triceps and I have to stop being lazy with them.  I have a feeling if I just get my triceps back to where they were then my bench will go up fairly fast just like how I was going diesel on ab work my skwaats jumped up.