Adarq.org

SO now that I think i figured out my problem(too low on good bacteria) I wonder if my dream last night was actually a premonition lol

I felt like I was still 280 but I was in the gym and decided to try and see if i can hit the rim.  I jumped up and managed to hit my forearm on the rim(ik a dream and mid forearm is the best i can do)  So i ran up to the scale and it showed 198 lol

If i can suffer through these workouts and be consistent  doing two metcons a day and whatever then hopefully by summer i can be down to 198-215.

Tomorrow squaaaaaat light weight

metcon warm up
squats
hammys
abs

skill work some more jump roping

metcon
I think I want to do Macho man again and just switch up the exercises, its one that will last awhile and keep me moving and challenge me.

so from 0-9:00 I will do 3/3/3 OTMEM of

KB swing
snatch
push up

then every minute beyond that is a +1 of reps

So I gotta make up for yesterday

Start off with jump rope for idk ill figure it out

some metcon I will look now

1.  “Macho Man”

EMOM for as long as possible:

3 Power Cleans + 3 Front Squats+ 3 Jerks, 100lbs

If you complete 10 rounds, add one rep to each movement for each additional minute.

For example minute 11 would be 4 Power Cleans+ 4 Front Squats + 4 Jerks.  Minute 12 would be 5 of each, and minute 13 would be 6 of each

then starting my normal pull workout

just caught a case of dragginass so gonna get to the gym in a bit

Squat
worked up to 365x1

Cleans, worked up to 205, missed 215
did 95x30 without stopping

and metcon

27-21-15-9
cals row
thrusters
Idk if i did the rowing right, my rower doesnt tell you the calories you burn as you're going just how many you will burn in an hour or something so i did .4, .3etc etc

going with the womens standards lmao

fraser got 5:19 n froning 5:35 so i expect mine to be in the sub 2s

I got 10:44 lmao

then some hammy work

weight 285, thursday i was 289

Day two of the probiotic and i went from a level 3 to a level 5 on the poop scale lol(level 5 is ideal)

WHat i gots going on this morning...hmm

warm up

strength/
snatch grip deadlifts
Pulled from pins right below knee: worked up to 285, maybe had 295 or 300 if i cared to try, grip was the only issue

db rows: worked up to 115s? i think for a set of 10
lat pulldown:2 different handles, 4 sets of 10 each...shit i forgot fucking biceps oh well

skill
OTMEM 10 minutes of OH squats with increasing weight
bar-145 and on 145 for my last minute i did like 6 or 7

metcon
7min AMRAP
cleans
wallballs
3/6/9/12/15/18etc etc

finished round 18 and tried to run back to the bar to do some of 21 but the beeper went off, made a sweat angel afterwards

i am eating some bfast burritos now..ik ik but i gotta leave for work at noon to make sure im there by 2 so the rest of my day is full of protein shakes

Strict overhead pressx5
75lbs
85lbs
95lbs
105lbs
120lbs
Push pressx3
135lbs
145lbs
155lbs
165lbs
180lbs
Jerkx1
190lbs
200lbs
210lbs
220lbs
230lbs i think

DB Flat press
30x15
40x15
50x3x15

Side raise
20x10
25x10
30x10

tricep pushdowns

jump ropexidk 10 minutes or so
I think I might be sensitive to the heat now since i think i got some sort of heat stroke or something at the academy, ever since then the heat bothers the tits outta me

the last one i just did the ladder to 5, i felt sick and i had time restraints

Also gonna start taking a probiotic to up the good bacteria in my gut to see if that can help out with kickstarting the weightloss and i started a war on bread.  yesterday i was at 289 and today 284 so idk i havent been eating bad at all so idfk lol

yeah haha, i had to move my grip in like 3 inches so i could get more fingers involved cuz my forearms were so pumped up about halfway through.

Quick warm up with barbell

Skwaats: barx3, 95x3, 135x3, 185x3, 225x3, 275x1, 315x1 then 315x1 every 30 seconds for 5 minutes

Cleans: OTMEM for 10 minutes
95x3, 105x3, 115x3, 125x3, 135x3, 145x3, 155x3, 165x3, 175x3, 185x3, 195x1x1

Randy- 5:54

My grip n shoulders were the problem, my "engine" was fine until the last 10 reps

then some ab crunches on the lat pulldown and tea pots for 3 sets