Adarq.org

I'll adjust these later

For a long time I havent been feeling the burn in my shoulders even though ive been going diesel on them, so i sat back and evaluated the situation and experiemented until i decided to do this
 
 
the sets that fix the problem
 
DB press- 15lbs(I shit you not)x100 reps
DB side raises- 15lbsx50 reps
 
Also not full range of motion, keep it on the bottom half to focus on the shoulders
 
giant set 1
 
Db press- 40x20
db front raise- 30x15
db side raise- 20x20
 
trapz- shrugs, bb, db, machine whatever you want, however you feel it works for you
 
Smith machine work
- upright rows- 100lbsx15
  Kneeling front shoulder pressx10
  kneeling rear shoulder pressx10
 
some rear delt work and they were pumped....super pumped
 
 
After the shoulder workout which was at 9:30pm I weighed in at 260.5 with shoes on so back in the 250s without them.
 
Starting weight- 250 then increased to 271- back to 260.5
                     - 10.5lbs
 

Chest/tris (this has to be done on a smith machine, or if you have a squat rack that allows you to do this then get a partner to spot you)
working set 1(4 sets to this giant set and no breaks in between each exercise)
 
                                      Bench press- 4 sets, start with heavy weight for 1 rep, then lower it, im thinking(ill be by myself)
                                                          275x1
                                                          225x?
                                                          185x?
                                                          135x?

                                  Floor push upsx20
                                          1st notchx20
                                          2nd notchx20
                                          3rd notchx20
BW tri extension on smith machine 4th notchx20
tricep push upx10
                                        -For the bench press I went 380-315-225-135
 
Giant set 2(your muscles will be cooked already so dont expect a lot of weight to be used)
DB Incline press- 45x15
Hex press- 45x15
DB fly-30x15

 
Giant set 3
Ill think of something for this since I made this program when i had a good cable crossover to work with
 
End it with a close grip hammer press or machine press
 

I will also start each workout off with an Oly lift and later on for this week I will do this for cardio

1 mile run
200 medball wall ball shots
.5 mile run
100 medball wallball shots
.25 mile run
50 medball wallball shot
1.25 mile run


After this coming week i will switch that up but that will be a general outline of what ill be doing, i might switch the distance up or the exercise like burpees or thrusters instead

been lazy as tits but my clean has gone up(with a squat catch)

yesterday i woke up at 6am and couldnt go back to sleep so i popped a hydroxycut and 1rm and went to the gym.

Ran 1 mile

Cleans- worked up to a easy 225, if I was by myself with bumper plates I would have gone higher, I felt like i had probably 235-250 in me.  But the 225 was a 10lb pr

then I did some trap work

today is more upper body with some kind of speed strength movement with a mile run

haha yeah n i havent done this in a bit...shiiiiiit


well ive been keepin at it, but working 7 days a week has been messin with me n making me hate the weightroom haha


last week i did 2 reps OTMEM for 10 minutes of front squats working from 135-235
then reset the timer and did the same starting with 225-325 for back squats

today was

some arms

squat cleans- worked up to 210

ab work


evening workout

OH squat- worked up to 190
1 armed farmers walk- 80lbs 5 rounds superset with 80lb front rack lunges
and some jump roping

Yesterday

hang squat clean- worked up to 205
Hang snatch squat- 145

im honestly blanking on wtf i did for the rest of the workout

idk

t0day is something else

yeah, the night guard had to go to the Cornell museum of finger painting n shit art because someone "important" was getting married so they expected some massive wedding so I had to take on like 6 hours of his first shift then another 4 of his other shift. then got home at 1130 at night n woke up at 4 to go to work today at my other job where i actually do manual labor for another 10 hours.

Im getting a pain in my hip/ass so i might lay off the lower body work this week and just do shitty bodybuilding gay bullshit for my upperbody and work on stretching everything out and on friday see if it feels better.


But I may get a job doing the nuclear shutdowns and it pays 25.00 an hour working 7 12 hour shifts a week for 2-3 weeks, so if i can get 10 3 week runs then in a few years if you can prove you're an adarq.org member you get a free membership at my gym, what whaaaat

yesterday idk wasnt much, ive been sucking ass at getting up early to do anything since my phones battery runs out overnight


so yesterday was push whoopay

anyway

today is DE legs in a bit soo idk

some form of cardio to get warmed up
some front squat, maybe paused speed work
other leg stuff including hammy work
probably lower back too
abs

but ill have about an hour to do it all so im just going to run through it all fast and if i have more time at the end before i have to pick my check up then ill think of other shizznit to do.

ME Fsquats- still in the nanos, only worked up to 225, it felt shitty so im just going to stick with my oly shoes for front squats

Metcon - 3rounds
full clean thrustersx 5x135
OH squatsx10x85

did half mile holding the medball

couldnt get other stuff in cuz i put my carpet in my car today, took for fucking ever, plus i had to go to auburn to get shit to hopefully pop a dent out in my car since i got pissed and kicked it.