Adarq.org

50 rep skwaats instead of 60, more on that in a bit
warm up bar-225
315x20
315x10
315x10
-by now my lower back and legs are screaming
225x10
-this set i stopped at because i couldnt really idk feel my legs anymore lol

Dump break

Hammy curls-a lot of them

then some biceps n hwhat not.

Overall it felt good, my leg feels like its back to normal so next week i might try high reps with 365 or something

tomorrow morning is more cardio and stretching, night is chesticles and triceps

Sticking to the diet pretty well.  My pants fell down at work so thats something i guess lol. I am just sick of chicken and veggies, other than that aint shit going on.

The next 2 days are low carb days at work so nothing will be going on besides extreme boredom and diet hating

I kept with the workout n did everything, weights arent important, i didnt go too heavy on shit anyway.

Ruined some kids night though lol  He always comes in with a shirt with the sleeves cut off and probably 160 soaking wet. Anyway he tries to always "teach" people how to lift and hes always wrong but acts like hes right n Ive called him out on it before.

Tonight he was trying to tell a couple of girls how to squat when his max is probably around 225.  He told the girl to move the bar up almost on her neck and put your hands against the weights and push and thats your hand position.  So i was on Swole Patrol and told them do not skwaat like that, its making you round over and just absolutely fucking retarded. He pretty much ran out of the gym which is good since hes just a super douche bag.  I need to go to  a different gym or just buy a house before next winter with a gigantic ass garage.

Anyway workout felt good, weight is the same still but i have a scale now and im feeling leaner and looking leaner so idk  if im down a bit after my low carb days then ill know its working.

I am soooore as fuck ugh

This morning is cardio and a lot of stretching
10 mile bike ride in 29:53...that sounds slow but it was brutal
and lots of stretching in the pool room and on the lat pulldown
Weight: didnt check, going to check monday morning after my low carb days

tonight is shoulders probably, gotta go eat

Morning weight- 292.0
Bike-30 minutes east pace about 7.5 miles

Tonight is Chesticles and tris

The Plan
Bench- 4x10x225(broke up the last set into 1x5x3x2
Bench- 3x5Slanger(275lbs)

DB press-3x10x100
                1x15x70

DB flyes-5x10x25-45s
Incline Pushups(elevated push ups whatever you wanna call them) 3xmax

tricep extension(dbs)
Pyramid pushdowns: Tried for 20 reps on each or 10-15 for the higher weight, no rest between weight
40x20
55x20
65x20
75x20
80x20
100x20
115x15
130x10
140x10
then back down

Rhino Lat pulldowns- 4x10x100

weight-294, I had liquid instead of a solid meal before workout unlike the other days so the protein shake plus my dranks during the workout probably added to this.

Rest Periods are going to be about 30 seconds or so

Caffeine and Kilos

Was feeling a big groggy n shit so I drank some left over coffee this morning uggh, a little less than half a pot or maybe it wasnt that ful idk, there was a good amount in it.

The Plan depending on how many people are in the weight room tonight

Skwaats- I went for a single last week so this week im going to work on heavy triples again

Last triple workout
 315x3
335x3
345x3
365x3
Box skwat- 385x3

This workout id like to hit for triples
325
345
355
375

So going back to High Bar and stronger than I was, Id like to hit these for sets of 5 Raw (375 instead of 385) and 385 will be belt or knee sleeves

afterwards some trap bar speed pulls
farmers carries, hammy curls
umm db deadlifts

https://www.facebook.com/photo.php?v=10152629624831447

Video of 460x2 before i strained my quad

Idk why it cuts off my lockout on my last rep, dealing with windows movie maker was a pain in the dick, they made the program just idk super shitty since the last time i used it