Adarq.org

This should be interesting, at work and we have to now go through with a phone to scan places that we have been and they just put up new hits that I have no clue where they are so I'm fucked.

As far as steps today, i got about 2.5-3 miles in, at least 3 miles or more by now with the other walking around I've been doing so I am probably around 6-7k steps today and I have 1 walking patrol and other shit to do so maybe I will hit the goal.

I wrote down my workout schedule and forgot the paper but tomorrow is just a recovery day with pump stuff

1 hour split between walk and bike to ease up on the legs
BW stuff and machine work for chest and shoulders with db work for triceps.

sleep wise I wake up usually around 4 every morning and then 8, so I am generally tired at night if I don't take a nap.  Over the weekend and Friday I think is when I started to get tired AF around 7-8pm so I will have to figure some shit out.

Feeling better since I started running again, just tired this morning cuz my pug farted at 4am and it woke me up.  I'm a do some jogging in place today at work to try to get to 10k steps.

I used the compex on my back and it worked pretty good, I could feel the middle of my back tighten up on the walk and made it uncomfortable. 

Diet this weekend will consist of protein shakes, a mayonnaise free sub, small bag of chips and beef sticks which are 8fat, 2 carbs, 5brotein.

990 calories for the pack of beef sticks, 450 for chips, 660 for bfast, then say like 8-900 for the sub which puts me over 3k.  So I will cut the sticks and chips in half which will make room for 7 protein shakes but I won't drink that many.

Also will be tracking my fluids.

8757 steps so far today

walked 30 minutes
Bent over BB row to pump my back up
135x10, 155x10, 175x10
Lat pulldown
115xa lot x10
         - It was one of those days where I kept getting crazy pumps in my lats so I kept going and going.
Shoulder finishers x 2 sets
Sit down on bench, hold 12lb DBs palms facing back with your hands at your sides, then in an arc clap the dbs together at belly button, chest and head level and it burns like a mofucker.
some biceps

30 min powerwalk vs old chick who was crusin like fucking usain bolt


Also, a new goal is to get a 23 minute 5k but be able to do it comfortably

What's your weight? Target weight?
What's your target calories and target deficit?
Ever try intermittent fasting?

Target weight is well I'd be happy with eventually being at 210-220 and right now I rock between 294-299 depending on what I eat and how many fluids I take it.  Honestly I take in a lot of water and what not and I noticed granted I'm a chubster but I look bloated as fuck.  Within that run this morning my whole shirt was so soaked that i rung it out in the bathroom.

I've given up on tracking calories haha I'm just not dedicated enough to keep tracking them.  Say I have my journal in my car from being at work and I wake up and have a breakfast, I really have no desire to go out to my car to write it down haha.  I can guesstimate though and I'd say around 3k calories a day would suffice.  I tried to Intermittent fast before and not a fan of it haha.  The best one I ever did was just a simple bodybuilding diet years back from chris Powell/shelby starnes with his little containers you fill up with a meat, veggies and a fat, ate 7 times per day and I ended up eating about every 2 hours and eventually I'd get hungry as hell between the 2 hours so I knew it was working.  Right now I don't eat too bad, my body just wants to keep the weight lol idk

Once I keep at running and I can figure out how much weights I should do and how much running I should be doing then I will be good.

If I have to for recovery wise I might just do 1 BB or DB and a machine exercise for each muscle group because I noticed when my titties this week were tight, it felt a little harder to keep a good steady breath, also a tight back, and running after hitting shoulders hard is just the worst thing in the world.

saw journal title and came in to tell you it's awesome lol

Haha thanks, I'll try my best and when I get down low enough I'll take a celebratory picture buying an xl haha

This morning was blah, woke up at 4am cuz of acid reflux so when i woke back up at about 8 i wasn't that awake, oh well

Walked for awhile for active recovery then arm work, some bicep curls with dumbbells and heavy tricep work with flat tricep DB extensions, went to 60lbs each hand.  Its a PR but idk if its a true PR cuz I usually do them after all of my chest work haha  Then just some lat pulldown tricep extensions

I had to look up the shrimp squat because I know you'd just rick roll me again and do the let me google that for you thing haha.  They look nice and I'll give them a try.

Fatty today, upped the amount of food I ate yesterday and yeah it made me heavier along with all of the protein shakes and fluids

The running programs are starting to be a joke and annoying, I cant ever get on the track so it takes forever to recognize that I am on a treadmill so even though I am going faster than the speed it wants me to go it tells me to speed up or to take a break.  Theres a 5 minute warm up and it still wants to start out at a fast walking pace which kills.  So I might look at the nike one I downloaded and see that that is like but I ran 1.6 miles today, my legs and hips were just broken.

Tomorrow I want to try to get on the track when no one is around or hop on the treadmill and do speed half mile runs.  If I am on the treadmill I want to warm up and just try for 8 min mile pace.

Today
Bench: 275xdoubles for 3-5 sets
Drop set 225x5
135x10

DB OH press: 30x10, 40x10, 50x10, 60x10, 50x10, 45x10, 40x10, 35x10, 30x10
I cant remember if i did DB presses
DB Flyes: 30x10, 40x10, 50x10, 45x10, 40x10, 35x10, 30x10, 25x10, 25x15 partials
DB side raise:20x15, 25x10, 30x10, 20x2x10
DB Front raise: same as side
push ups- 3 sets

machine drop sets