Adarq.org

The Tabata workouts

Mon, Wed, Fri

Skwaats
Rest
Jumping jax
Rest
Push up
Rest
Kb swing
Rest
Then repeat to complete 4 mins

Tues, Thurs

Clean
Rest
Snatch
Rest
Fsquat
Rest
Row
Rest
OH press
Rest
Kb swing
Rest
Thrusters
Rest
Jumping jax
End

Last night

DB Rear delts: all sets were 10 reps
25,35,45,35,25x3

Face pulls- idk how many sets, probably 6 or so

tricep pushdown with pyramid scheme: 40-145-40lbs
reps were 20 til i couldnt do it anymore then 15 for a few sets, 10 for a few sets then went back down when  iwent under 10 reps

banded pushdowns between the v bar pyramid and the rope pyramid i did

also banded pull aparts n other shit for some recovery work

also worked on breathing how Chris Duffin says you should.  I found my skwaat form to be a lot better doing it his way and ended up being more upright

didnt do anything today, had to cook food, woke up at 5 after a bad night of sleeping anyway to take my buddy to work which just sucks shit and feels like im getting a bit sick.  Tonight Im going to pound some nyquil and i think tomorrow i might go into 1 of my old gyms(best one ive been too that some of my videos are from) and hit chest, shoulders, back n tris lol  Ik a lot but I figured i can get there around 10, hit them with 30 minutes on the stair master and then go see furious 7 again at 1 so thats the plan.

No planned sets n reps just what feels good

Smith machine press
power bench
machine that acts like your doing db presses
cable work

OH hammer press
whatever other OH stuff i can do there i cant remember all of the machines

t bar rows
various hammer rows etc etc blah ill figure it out lol cable rows stuff like that

I figured id hit all 3 because im paying for a day pass and it has equipment that i dont have at my gym so gonna get at it hard, might even do some legs too

Landmine Skwaats reps were 5-10 range
1 plate, 1 plate+ quarter, 2 plates, 2 plates+ quarter, 3 plates, 3 plates+ quarter, 2 plates+ band, 2 plates for 2 sets

DB squats: 100lbs for 3x10

hammy curls: idk a lot of them

then some diesel ass biceps

gonna do the roller soon

As much as im not a fan of it, my cardio needs to start going up and I cant be too focused on strength right now or size for that matter so im going to do this week for now on

Monday= Wheels n bis
Tuesday= chest n tris
Wednesday= Rich Froning day
Thursday= Back
Friday= Rich froning day with a focus on shoulders


As much as i dont like crossfit nowadays, it did give me some good ass cardio and if im correct ill be in the academy by June Im hoping.  I wont go too nuts on the Froning days, no high rep snatches n cleans, ill stay away form olympic lifts all together.  Im thinking something like this

WOD: Jackie( KM Row, 45lb thruster for 50 and 30 fatman pull ups
          Rest
          some kind of 10 min wod
          Rest
         End it with a short circuit prob 3-5 rounds of wallballs n jumping jax or push ups or some shit in the pool room

Froning day 2

DB circuits for shoulders like normal
some kind of wod
rest
triceps
end with some wod in the pool room

Havent done anything since Friday, I've been doing 12hr shifts.  I think that this coming week will be a superset or giant set kind of week minus leg day.  Ill have to see how my groin is.

Plan for tuesday:
4 sets of
Benchx10
Push upx10

Db pressx10
Db flyesx10

Hex pressx10
Machine pressx10

Tricep stuff

Tonight is Back and today i am going to Chilis so it will be my first test lol  I am going to have 2 protein shakes beforehand with no carbs and unfortunately I wont be ordering a triple dipper and try to go a bit healthier.

Just had a 80 gram shake and i am 100% glad I went with optimum again, it mixes easy as shit and tastes good unlike dymatize which is just the worst main stream brand protein.  The only thing i can think of thats worse than dymatize is the shit they sell at walmart, extreme force or some shit idk that stuff was dog shit in a bottle.

-It's a pre-exhaustion week but i dont like doing that for back so Im gonna stick to a normal routine tonight
The Plan (groin is still sore so no deadlift)
Trap bar bent over rowsx3x10-5
BB Bent over rowsx3x10-5
DB Rowsx4x10-15
maybe some fatman pullups
lat pulldown shit and biceps


Chili adventure, barely ate anything, was full as shit and it turned into me blowing up the toilet

Landmine squats: around sets of 5-10
25lbs on bar
35lbs.....
45lbs.....
55lbs.....
70lbs.....
90lbs.....
100lbs....
115lbs....
ended with 3 plates so thats 135 and if you count the bar i guess itd be total of 180lbs

felt really good, had to play around with my stance but my legs got worked and my lower back in a good way

some hammy work and bicep work to finish off, too many people in there tonight, about to do some ab rolling

oh also did speed pulls, did singles with sumo and conventional from 225-315

Lol idk about that lean.  If you follow furious pete id be happy with where he is now.  I have 10lbs of optimum protein on the way and it cant come soon enough, this dymatize shit is gross.  Im thinking once i hit 275 ill start going for jogs which will probably line up with when i have to anyway for the academy.