Adarq.org

F Squats- worked up to 245
back squat- 245-345
box squats- 315-385

worked up doing singles, general jumps will either be by 10s on each side or going from a 25 to a 45 etc i cant remember the exact weight of each set

farmers carry

100lb DB- 2 laps
80lb   DB- 4 laps
50lb   DB- first was 2 laps/20 second break
                               1 lap/ 20 second break
                               1 lap/ 15 second break
                               1 lap/ 15 second break
                               1 lap/ 10 second break
                               1 lap/ 10 second break
                 then 2 more laps with 5 second breaks

leg curls

Now that was shitty


Normally there isnt anyone but old people in the weightroom in the morning but it was filled with little douche bag kids who think benching 135 is badass

So i will have to go back later to finish up shit


Standing strict shoulder press
135x10
155x5
175x1
185x1
200x1
205x1
215x1
220x1
225x0 failed!!!

push press

225x1(EAZY)
235x1 (Eazy)
250x1 (EAZY!!!)

wrists hurt like balls but it was easy as shit

Incline bench

worked up to a couple sets of 205

incline press- worked up to 90sx12

machine flyes

side raise- 30sx3x15

since I was 16 I always had the motivation and drive to workout and I had no problem getting to the gym after a long day or even when I was sick.  8 years later however many months ago I started to not care about going to the gym and had 0 drive.  so my goal is to get back to where I used to be mentally.  Then I could get back to where I had the 500#+ box squat or the 405#+ bench etc. etc.

8am- 200 calorie grab 1 bar for breakfast and completely out of it

Deadlift- lower back sore from work and just worked up to 315

Farmers Walk

50lbsx5 trips and measured it out- 720 feet(all at once)
         x3 trips - 432ft
         x2 trips - 288ft
         x2 trips - 288ft

100lbsx 1 trip - 144ft
          x 1 trip - 144ft

70lbsx 2 trips - 288ft
         x 2 trips -288ft

2592ft total

1 arm rows on calf raise machine

worked up to  100lbs i think

Lat pulldown - 160x3x10

tricep work

ab work


weight 271 

will be going back later to do more cardio and I will be ordering farmers walk handles for the summer since my driveway is around 900ft long or more and I will be getting a rack, some steel and bumper plates when the snow is gone since I am sick of waiting for people to get done curling the bar in the squat rack in the gym.

Kind of pathetic

legs are still at the cramped stage like it was my first time ever squatting since monday.

did 5 minutes on the bike and my legs werent feeling any better so  isaid screw it.


worked up to 315 for a single for squats, the movement was easy but my legs were torn up

then some jump roping, idk...I had the feeling in my legs where when you walk and they suddenly give out on you quick so it looks like you have a pimp walk but yer just sore as tits.

I might go back later to do some stuff

Deadlift/bb row superset 4 rounds

used 265 i did idk 5 reps each round for deadlifts and 10 reps at 135 for bent over row

did the curl superset and the bike for 5 miles

idk not a whole lot to report on since idk i wouldnt even want to read how much someone was curling for their sets lol

later today i might do something, not quite sure yet.



Also, I talked to my buddy before thanksgiving and he is going to open a gym with his brother and wants me to join in.  I guess itll be a privateish gym to train hs and collegiate athletes, strongman shit.  So at least whenever that happens I will have access to good equipment and wont have to ******rig everything(figured id be nice and put the ** in)

lol so pathetic....welllll i feel like a piece of shit and here are the cardio results


1 mile run- 6mph
50! wallball shots and my legs cramped right up and I was done

sooo now I have to work my way back up, maybe get on the stationary bike again along with the running and wallball shots

depending on how I feel I may do a leg day tomorrow or do UB-UB-LB-UP-LB

soo im thinking (chest- back- legs- shoulders- legs

probably have the last leg day be my heavy one and do high rep shit on the other one, idk ill figure it out as i go

Got my 1mr and water ready and heading off to the gym.

From what I remember, this workout really kicked my ass so it should be interesting to see if I still have any of the endurance from my previous crossfit workouts some months back....if not then