Adarq.org

Back day on tuesday, did 10 sets of 3 with 225 for corrective deadlifting...Knew I had good form on it cuz my shins were bleeding like a boss
didnt do anything else too significant

yesterday was shoulders

wrist is still hurting so did some sets of 155 push press
100 reps of side raise(25lb db) and 100 reps of front raise with a 25lb plate

bent over rear delt rows or raises, however u wanna call them, 3 sets of 10 with 55s

face pulls

DB upright row for 3 sets of 15 with 50s

and some cardio

Im going to try n go for a walk and stretch a lot cuz im not recovering like I should be and its pissing me off

the rest of this week wasnt shit, just started to get back into running, did a mile on thursday, yesterday i did another mile n took a minute off

today i took my CO test and did some cleaning and some dunking!!! well kinda lol

I can dunk on 9ft but thats about it, but as heavy as i am i guess it isn't too bad of a start.  tomorrow ima try for a 6 mile hike with a backpack with 25lbs of sand in it

at 5 i did some more shit


OTMEM 10 minutes

deadlifts
225-245-275-295-315--325-355-365-385-405

225 and 245 were 5 reps, 275-325 were triples, 355 was a double, and 365-405 were singles

then some machine work and some other little shit that didnt matter but im tired as fuck

lol that sucked dick

fuck

did it in 16 minutes, the row i did it in 5 mins for 1.5 kms and my legs were dunzo by then and when i hit thrusters, it was hard to keep my breath

but i can only do better n better from here

relaxing the rest of the day and hitting it hardcore parkour later

yesterday wasnt much, did jackie and it was probably my slowest because I PR'd on the row- i did a km in 3:02, woulda been 2:59 but i rowed up to .998 and had to do a lil one to get it over the km

this morning i tried 14.5 at a slow pace to figure out my strategy

21-18-15-12-9-6-3

95lb thrusters
burpees

for time- 24.5 minutes

I was tired but i felt like i coulda done the burpees faster in the beginning but i tried a 3 set split for each until 9-6-3 i did unbroken

oh well, im gonna watch the live announcement to see what the pros got

 skipped yesterday, did a 11 hour day at work n passed out when I  got home

this morning(short day at work cuz shit broke down!!!  )

Row- 2km( was going to try for an hour on it but my lower body is still shot so my pace was fairly slow)
         - 7:48

half KM row- 1:26
.200km rowx8- averaged probably half a minute

some ab work and arm work

later well around 5 i gotta do some back work(no deadlifts) and shoulder work

Plan(push pull stuff)

bent over rowx10
push pressx5
db row-x10
upright rowx10

3- 3 minute rounds

db work- 21,15,9

lat pulldown

ill figure it out along the way

Today i worked a lot and didnt feel like going but I did anyway


attempted 14.3 and it was awful just like the rest of the open workouts..i felt way worse for this one than the other ones though so i wonder how well id do if i felt good

I did the womens standards! lol

so its deadlifts/wallball shots(the original is box jumps but box jumps are stupid and i dont have anywhere to do it)
It's an AMRAP so as many reps as possible within an 8 minute time period

deadlift/wallball shots

135x10/10 reps
165x15/10 reps
185x20/10 reps
205x25/10 reps
225x1 i said fuck it lol i had half a minute left but i was destroyed.


then i worked some forearms and bis

chest day i forgot to write it up umm

last week of singles until i go back to 5x5

worked up to 340 on the bench

then did some incline press with 70s, 4 sets, 10 breaths in between each set
hex press- 40sx4x10
machine and arm work

nothing tuesday

this morning i did Jackie- (modified pullups) and got 8:28 lol

I was going to do back n shoulders but i just looked and saw the gym was closing at 1