Adarq.org

Mornin

20 minute run

Bench: worked up to 260x3
            225x5 paused a inch above the chest
            135 with a lil swoop at the bottom to hit the triceps

incline DB Hex press- worked up to 60sx10

tricep work

I had a AMRAP planned but there were swim lessons going on so the parents were in the pool room sitting down

So tomorrow I will just double the amrap to make up for today

Was 14 minutes
now ill do a even 30 minutes of

5 burpees
50 wall balls
100 count jump rope

Sounds good, I figured I don't have any real goals so the gym doesn't feel as good as when I'm working towards something.

Goal bw: idk fuck bw lol as long as I look better and perform better
        5k: Hour/ then work towards 55 mins, 50 mins, etc just to see how far I can push it until I see my performance elsewhere suffer
Skwaat: 600lbs
 Bench:  Shit Idk, 405 sounds like a good long term goal
Deadlift: 600lbs, my best is a bit over 500

Once I buy another car for work and what not, probably going with a newer civic for the gas mileage, I will be doing a monthly membership to an old gym I used to go to.  It just has so much more shit, better cardio equipment, no rules, hotter women, and its where I looked the best and the cougars are hungry there

Just woke up, waiting to shower n hit the gym up

20 min run

Bench with some slanger sets thrown on in the end
DB OH press for 4 sets
Incline or flat...probably flat DB Hex press for 4 sets
some side and front raises
machine work for triceps

and some bw movements, I figured out my paycheck problem n h'what not yesterday so I shouldnt have to rush anything this morning

Also I was thinking of long term goals and I remember reading about a guy from juggernaut who squatted over 700lbs or something and did marathons n ironmans and what not, granted the likelihood that he was on roids is pretty high.

I wouldn't mind, long term being able to

Skwaat 600lbs
Run a competitive 10k(not kenya fast but something that will be somewhat impressive)
and of course dunk 10ft again


Whats a competitive realistic 10k time thats not like something an olympic runner would do it in?

10 minute run

deadlifts, just did 300 for triples, groin felt weird in the set up but was fine on the pulls
some lat pulldowns for 4 sets of 10-15 with 2 different handles
some biceps

Soo where to begin

Friday I had to do an extra shift from 4-8 at the cornell museum.  When I got there I got a call saying the night guard at my main job site quite.  So from the museum I had to go to the other job site and cover her shift as well as mine, so no gym on saturday morning because I worked from 1030 friday night to 1030 saturday night which was no bueno and am still feeling it.  Nothing yesterday just felt tired as shit and today im moving slowly but I'm about to head out. 

20 minute run with some chest and tris today

Tuesday was back

Mile run: 9:27, it was easy and can go muchos faster

then i just did some grip work, lat pulldowns and a deadlift/ wall ball super set for 5 rounds or something

today nothing, had to work all day

tomorrow morning ill get back at it

Yeah. I have a feeling its the guy that works in the weight room since he can only see his 17 year old gf at the gym haha its weird but i just mind my own business.

I believe my weight is around 275, i put back on 5lbs just from getting a normal amount of fluids again and food, when i weighed 269 i had like nothing in me.  Also just trying to figure shit out, I'm going to make an appointment with admissions to get put on the list for the PTA program and a college near me so if that goes down itll be next year I'm guessing until I can get into that, and in the mean time just work and take classes to get them out of the way.

I've been thinking and even when my groin heals, Idk if I want to go back to the academy.  I can make 22-25 an hour as a PTA which is the same pay as a CO and I wont have to get shanked or have shit thrown on me.

Ima do some workouts tonight, and tomorrow will be at night because i have MSHA training all day.

This week was a easy getting back into it week

Next week Im going to wing it with breaking my workouts into 20 minute blocks ....so something like this

20 min run( might run 1 day for full 20 mins and the next do 10 min run 10 min jog)

20 min strength/bb

20 min crossfit( which will be a lot of rest involved)

20 min bw PT session

The strength/bb part wont be too hardcore, just enough to feel it since i wanna focus on bw movements

Also im thinking this could be mon, wed, friday and tuesday n thursday could be light running n pt

Its not set in stone, worried about squatting though.  My air squats are fucked because the squats we did for pt put us in a rounded back position and quarter squats.  Only way to keep up since the DI was doing half assed everything and we did about 2-500 a day each day.