Adarq.org

I'm fucking sick lol

I had to spend time outside before and during work to figure out what was wrong with my wipers and turned out to be the linkage while it was -11 to -19 degrees out haha. 

So I will be going to do my shit, will be interesting to see how well I can run with stuffed nose and soar throat and fucked up ears.  I am definitly going to get the fitness test rescheduled, idk if I will even be able to get the day off anyway with only a weeks notice which is horse shit.

Compex was awesome, legs were sore last night and I cranked that bitch up and the soreness is gone.

Compex review

I won't rate it yet because I only used it once

The shitty thing was I didn't realize I had to charge it for 3 hours the first time so I didn't use it until midnight. You need to shave the areas where the pads go because the pads are sticky af.  I think I might have put the pads in the wrong spots on my right leg cuz it wasn't working as good as my right.  There is a lot to do for set up but it's pretty easy. 

It feels awkward and cool and when I had that bitch turned up my quads were hopping like a low rider. 

I feel a lot better this morning compared to last night prior to the compex so it must be working.  I will give a better one within a week.

Sounds good, thanks.

As far as calories go I was going to eat a solid food meal and 40-50gram protein shakes with bananas during the day.  I figured if I did 4-5 shakes, bananas and a solid meal I should  be fine.  If I need it later on I'll add in another meal.  I did 3 meals plus chocolate milk at the Academy with working out for an hour a day and lost 10lbs.  The compex worked good, I am still sore but not as sore as I would've been and I will need to get the underarmour spandex cold weather thing cuz the run will be outside

Tonight
-1 mile run(18 laps a mile)
-i think a 9 or 10 min split
-The second Lap I felt the quads tighten up probably because I did legs earlier and no potassium pills in awhile.  It felt like my hoodie kept choking me which was a pain in the ass.
-I walked a bit afterwards and tried for a half mile run at 4:25

5 mile bike ride

gym closed

I pick up running pretty fast so by thursday I will know if it will be worth it to even try.

The plan until Adarq tears it apart.

Morning
30 minute slow jog
BW movements(push up, sit ups, burpees) go 10/10/5 for a half hour
Yoga

Afternoon
20 minute jog
BW movements- 1 set all out for 3 minutes each
Yoga

Night
15 minute jog
BW movements- 1 minute set each
yoga

I might do this for mon/tues

Wed/thurs I will try to shorten the runs but speed up my pace

friday: test day

Diet
1 solid meal
the rest will be protein shakes and bananas

friday might carb up a bit the night before.

Doing this I can hopefully get rid of 10lbs or so which will help out a lot.

I think once I am there and I dont have to focus on the laps and I can just run I can just do my thing and go faster.  Once I count reps then I cant focus on anything else and i shit the bed.

I pretty much watched all of these... 
... see, we have something in common after all. let's be friends again... or nah? 

Skwaats, worked up to a easy single at 380, probably felt around 80-85%
drop set to 315, 225,135 for multiple reps

Seated DB OH press: 40/45/50/55/60 for sets of 10 minimal rest between for sets of 15
DB front raise/side raise supa set: 20/25/30 for sets of 15
Machine OH press: drop set from 150-70
leg curls: lots of single legs

mailed out 2 more apps to take civil service tests for some co jobs

gonna relax and head out to the movies later to see deadpool byaaah!

Also, the skwaats were raw except for my poor mans oly shoes, I forgot to throw my knee sleeves on but oh well

 I bought a hip circle that will get here on tuesday, will be using it for warm up and skwaats and deadlifts

Super bored so I will try to plan out some shoulders n arms

Snack Food review!!

Old Wisconsin Turkey Sausage

Well they will last quite awhile, I bought this pack last week and it's good until 8/5/16 so I give that 2 stars
Price is about 5 dollars and you get 14 sticks which is good value so I will give it 4 pbj sammiches
Taste is pretty good, not like jerky or anything but good enough so you wont get sick of eating them: I give it 3 mushrooms
3-1-4g ratio(fat/carb/protein) which isn't bad at all so I'll give that 5 volcanoes

Overall this stuff is good with 2 stars, 4 pbj sammiches, 3 shrooms and 5 volcanoes rating I say go for it if it's in your store.

Anyway

I gotta watch some boulderz n trapz videos tonight to spice up my shoulder routine or else i will just end up with
1 handed BB OH press or just a regular OH press
db work for oh press then the 3 raises
machine work
upright rows
triceps
run
get coffee, get new phone, get a heater for work and rock out in my underwear watching street outlaws

This is the one I got

http://www.amazon.com/gp/product/B007V42I0S?keywords=compex%20edge&qid=1455122421&ref_=sr_1_1&sr=8-1

should get it by friday so thats when I will test it out as long as there's no delays

I lied, should get it by monday because idt it has prime shipping I'm guessing?