Adarq.org

TOday

Pendley Rows- worked up to 225
Lat pulldowns- 4x10 straight bar and 4x10 with a v bar
arm work

Rower
1km- 3:36
rest
1km- 3:26

best is 3:02 so for not having done it in a long time its not a bad start, my first time doing rows was 4:30 for 1km

Klokov skwats

Slow tempo, i probably used a 4-4-EXPLODE UP!!!!!!
This showed me that my anterior is extremely tight so i started stretching during the workout

135,185,225,255,275,300,315 were done like this, did 3 reps from 135-275 then 1 rep for 300-315

340 and 360 were done normal

then went back down to 225 and 135 n did more paused skwats.

front dumbbell squats with a 100, 4x10

and did some hammy work and abs

my parts came in for my car so i had to head out n get them so tomorrow is supposed to be chest day but chest is idk boring so ill move that wod that i posted to tomorrow and maybe do a lot of tricep work

tuesday was chest, skipped out on work for a bit to go do it since there was a bad storm later that day which resulted in a tornado in oswego about 15 mins from me and another one near syracuse. 

wednesday was back, just did some pendley rows, machine work, db rows and curls

thursday was shoulders, worked up on strict and push press, surfed the rack for side raises from 25-50-25s

today which is literally just did about 5 mins ago

10-9-8-7-6-5-4-3-2-1
Snatch-65lbs
kb swings- 35lbs
tire flips

I know it doesnt seem like a lot of weight but I knew the tire flips would kill me

by round 8 my lower back was on fire but i said fuck it and pushed through

55 reps of snatches
55 reps of kb swings
55 reps of tire flips

Tonight I'm thinking about heading to the gym to do a wod n some cardio before it closes and my diet that im applying for the weekend which will technically start tomorrow since I have to work my 12 hour shifts fri-sunday is...

Work Diet WKND

Meal 1: 30g carbs, 45g protein, 3g fish oils

Meal 2: same as meal 1 (switch this with any meal to make it your postworkout meal)

Meal 3: 45g protein, up to 2 cups veggies, 1.5 tablespoon all natural peanut butter or almond butter

Meal 4: same as meal 3

Meal 5: same as meal 3

Meal 6: 45g protein, 2600mg evening primrose oil, 1 teaspoon macadamia nut oil OR extra virgin olive oil


Protein: chicken, lean cuts of steak, fish, turkey, egg whites (ratio of 6 egg whites to 1 whole egg), whey, caseinate, any high quality, low-fat, low-carb protein powder

Veggies: broccoli, green beans, cauliflower, asparagus, salads, cucumbers, pickles, spinach,

Carbs: oatmeal, rice, potatoes, yams, cream of rice, Ezekiel bread

 

You can use any zero calorie condiments and spices to your meals. Also feel free to drink any zero calorie beverages at any time (diet soda, crystal lite, coffee, tea, etc.).

I cooked up 5lbs of chicken and i have more lean burgers to cook up for probably sunday depending on how much chicken I eat.  I also had this diet made up for me a long time ago by Shelby Starnes, and when I used it for 2 weeks before I became broke cuz I wasnt working that much compared to now, i think i lost a pants size or 2.

The bumpers are a big help so i dont have to drive to the gym twice a day and have some old fucks complain because while I'm doing my olympic lifts, they jump on the bikes right behind me and then complain to the front desk saying they are scared that im going to fling the bar at them.  Ive also started doing a bit more cardio, yesterday was 20 minutes of walking with an incline, was going to do 30 minutes but i kept having to adjust my balls so I got irritated and jumped off.  This morning I did 20 minutes on the arch trainer and my fatass now was whooped afterwards.

I've switched to squats n shit on monday, tues is chest, wednesday is back, thursday is shoulders n friday is a free day which I will use for random shit or if i dont do anything one day then i have a free day to push things off a day.

My lifts are severely down and my gut is severely poofed out.  I lost motivation for a long time after working 6-7 days a week but I received my convass letter from the state about an interview for the corrections officer job that i took the test for idk a year n 3 months ago.  I know the fitness test is easy so I'm not too worried about that but Id like to drop the weight that ive been saying i want to drop for a year now so i can be fairly light in the academy since bw movements are my kryptonite.


The academy is a winter one so assume it starts in november/december

from july-november I want to go from 278   to 228, that gives me 10lbs loss a month

Here is my punishment if I don't

Idk if everyone knows about the speech jammer, but it messes me up fairly bad, makes you sound like you have a bad speech impediment and idk its just fucks with you and I will post myself trying to pick up random girls while using it.

I will also pick 3 Hero WOD's....yes the very hard ones and I have to do them back to back to back no matter what.

So i have a physical punishment and a mental/emotional punishment haha

Monday was chest, went right after work so I was fairly week but I think until my posture gets better I might skip actual chest days, probably just do push ups

just did a single rep of 275 with a pause
some push ups, hex press, and someother tricep work

this morning
I used 100lbs for the hang cleans

From 0:00-3:00
2 rounds of:
10 Hang Clean
10 Wallballs

From 3:00-6:00
2 rounds of:
12 Hang Clean
12 Wallballs

From 6:00-9:00
2 rounds of:
14 Hang CLean
14 Wallballs

I finished 20 seconds late on 9:00-12:00 for 16 reps

Well that sucked

I did probably 6 rounds or something like that and ended it a minute or so early.  My lowerback was killing me from my amazingly shitty posture, I could feel the front squats were awful so I switched to back squats.

This morning

min 0-9- Cleansx155x3
min10-19-Snatchx95x3
min20-29-Thrusterx95x5

afternoon wasnt shit, my lower back was feeling it so i didnt go too heavy

deficit deadlifts- probably had my feet a inch or so from the bar- worked up to 275
 275 on snatch grip deadlifts
Pendley rows- worked up to 225
some lat pulldowns mixed with bent over rows
little bicep work, just felt shitty

this morning possibly do some shoulders if i can get up off the couch