Adarq.org

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
385 without a box if my legs hold up, if not then i wont be mad. then progress with box skwaats

Speed deadlifts- im going to do 8 sets of 2 starting at 225 then just increasing maybe up to 315

DB skwaats
farmers carries possibly and some heavy hammy curls with some kind of cardio maybe walking, my foot feels a lot better i havent noticed stiffness or pain lately.

Next week, I bought a few Bud/s prep books for shits n giggs and was going to throw in some of their workouts 2-3x per week in the mornings. I'm going away from typical crossfit since im starting to have a hatred for it like i have for the toyota prius.

WHY DO I HATE CROSSFIT NOW
1. for one the paleo shit....gtfo
2. Glassman sits on his ass and makes i think an article said 5 million per year or more just by taking circuit training and slapping a name on it when he cant do any of the workouts himself
3. When I went full crossfit which is like going full retard, I was weak as hell, yes i lost weight but i lost a lot of muscle and strength.
4. I posted a funny picture on crossfits fb page and they immediately deleted it, it was 1 of the memes with the rock and the girl where the rock says Ok we are going to do cleans today, the little girl says cleans do you mean a regular clean or a squat catch clean and the rock gives her the look.  I thought it was funny, crossfit did not.

I gotta finish up my power dump n foam roll n hit the gym

Gym is close wed-thurs this week so gotta squeeze things into 3 days

Monday
Incline Bench
barx20
95x10
135x10
165x10
185x10
205x8
225x5
250x2

Floor Press
worked up to 255x2

db flyes- 30, 40, 50 for 10 reps each

machine press- big drop set

later tonight is shoulders...tomorrow is back and SKwaats on friday

Pancake and OJ Skwaat workout
Below parallel Skwaats
135x10
185x5
225x2
275x2
315x10
350x1
365x1
385x1
412x1(yes counting the weight of the clips)

Speed deads
250x5x2

DB front skwaats
120lb total- 3x10

Hammy curls

honestly, i had to do these in the morning cuz of an interview later but I felt strong this morning and i feel stronger at night.  If i hadn't done the 10 reps with 315 then I'm curious to see how I would have done but im happy with 412...yes lol

This morning.

Bike ride- 15 minutes
Half Jackie
1/2 km row, 25 thrusters and 15 fat mans
bike ride- 15 minutes

tonight

Deadlifts- worked up to 405 again but it felt much easier than last week
Speed Skwaats- 225x3x2
                          275x1x2
                          315x2x2
                          225x1x10
For my second set of 315, i did 2 plates close together and 1 plate further out to mimic bar whip
bb rows- 135x3x10
lat pulldowns, 3 sets of 2 different handles
bicep work and forearms

Skwaats

warm up sets- 135, 185,225,275

315x3
335x3
345x3
365x3
Box skwat- 385x3
405x2

Speed deadlifts- 5x2x225

leg curls
ab work

final weight for the week with cheating today and last night uggh ik ik 288, so its a drop in 7lbs the first week

Later is skwaats

just now I cooked my food for idk 4 days and figured id count calories n macronutrients again

I made stuffed chicken with veggies n cheese

totals for 10lbs of stuffed chicken

7000 calories
264grams of fat
136 grams of carbs
1096 grams of protein

The protein seemed high but it said 24 or 25grams per 4oz and theres 16oz to a pound so im assuming its right lol

spread this over 4 days and throwing in my almonds n cashews that will be my snacks with a few other things i bought im looking at probably 12-14k calories per week.

I probably will just eat 1 chicken breast per day this weekend since ill be working and I dont do shit at work so that will make it go 5 or 6 days.

so assume 12k calories for the week and assume i burn idk 2500 a day which i know its more than that but use it at as base.

so as long as i can keep at the 12k a week mark ill be burning about 1.5lbs or so which is what i want.  But just in case I'm going to throw in cardio saturday mornings before work.

Thinking about doing like a 30 minute chipper tuesday mornings and friday mornings, depending on how next week goes with it ill see if i have to do monday n wednesday or something to get myself rested for leg day

Wallballsx25
push upsx15
sit upsx15
dipsx10
cleansx10
wallballsx25
thrustersx10
Row 1/4 kilometer

probably just do that as many times for 30 minutes

On Friday I believe I weighed 295 eeek

Over the weekend I did a low-no carb diet with increased fat mainly from almonds.
- The most carbs I had were from the sub rolls on my sub then the rest of the day was 1 light bowl of progresso soup and i snaked on turkey sammich meat for the weekend.
-Yesterday i had some eggs in the morning, lunch was a 1lb chicken breast stuffed with steamers veggies n rice, dinner i had another one and for some reason that just filled me right up.
I believe Im sensitive to gluten,  cutting the carbs out or eating 50gs or less gives me more energy, usually I feel like i have to nap a nap around 1 or 2pm but now im wide awake all day and sadly all night.

Todays weight- 290lbs after a bagel and 10oz of water
Workout
Bench- worked up to 305 for a single, felt easy, just didnt want to get up near my max again cuz of what i did next
-dropped to 225 and picked 25 reps i had to do, succeeded with 15, took a break, did 3, took a break did 2 and my triceps were just fucked
-dropped to 165, did 20 without break, then 5, break then 5.

my breaks were about 15-20 seconds each at most.
Incline DB Flyes- worked up to 40sx10
       -Usually go a lot heavier but I haven't done them in forever and just testing out my shoulder
Lying tricep extensions, 10 reps from 25lb dbs-40lbs
lat pulldown pushdowns 2 rounds 10-15 reps each
tricep rope pushdowns- 85lbs
1 arm tricep rope pushdown-40lbs
vbar pushdowns- 130lbs

gonna go eat, relax and hit back later tonight