Adarq.org

this morning I did the circuit that ill explain during my actual workout

OH Squats- 135x3
                   145x1
                   155x1
                   165x1
                   170x1

basically the 145 and up were all PRs
                   

squats- worked up to 315x3x1, kept it light since i squatted 4 days ago

Circuit- all 10 reps
snatch-75lbs
knee ups on the dip part of the tower
sumo high pulls- 95lbs
1legged alternating push ups
OH squats-75lbs

first round was 2 minutes, 1 minute break
second round was 3 minutes, 1 minute break
last round did it all


Second circuit i did the usual onebut used a higher DB and i was just dead from thestart so i did 2 rounds

that was the end of it and i was dripping sweat all over the place

Yeah ive been going fairly light and first sign of anything shitty with my wrists ill change it up.  THe only problem with the wrists was the thrusters but other then that everything else is good


Today "shoulders"

Standing DB press- max reps
                          70lbs
                          80lbs

side raises- 25x3x15
 these fucking kids are doing the dumbest shit and they took the 30s-45s so i stuck with the 25s
bent over rear delt work- same deal

First circuit idk her name lol

5 pull ups
10 push ups
15 squats

as many rounds as possible in 5 minutes

horizontal shoulder press- 2 sets of 15

kneeling 1 handed barbell press- worked up to 55 on 1 side of the bar for 10 reps

last circuit

push press-95lbs
high pulls- 65
snatch-65

21-15-9

instead of taking a break between the sets I just did them until all the reps were done

I was huffin and puffin pretty good


Weight after workout and food in me- 268

i almost jizzed in my pants when I saw the scale

granted it was with no shoes on and no food or water intake for the day

but morning weight- 266lbs!

last time i did it i weighed about 285

-19lbs


time for Angie- 22:10 minutes

sit ups i did 50 then 50 crunches, my hips are wrecked lol and squats were harder than i thought

i'll put up tomorrows workout now


Barbell row- worked up to 225

Fran- Thrusters- 95lbs
         pull ups
         -21-15-9
- this hurt, I did thrusters buti did front and back 10-11 and then so on for 15 and 9, my wrists were killing me so i gotta get used to it

Kroc Rows- 100s- 3 sets

Grace- Cleans- 145-
                 30 reps for time

Machine work

pool room stuff

Thank god I had my funderwear on today!!

Legs

squats(ATG) worked up to 315x3- not quite used to it and idk why i can squat low now idk just happened
box squat- 405x1
                  455x1
                  500x1

Cleans- worked up to 225x1
      - going to start doing 3 sets of 205 for as many as i can

CIRCUIT TIME
these were done in a row no rest for 5 mins straight..well not supposed to be rest but i did

used 35lb DBS

thrustersx5
DB burpees(w/o jump at the end)x5
db snatch
db cleans

I beleive i did another thing, id have to look at my paper

I got 2.5 rounds at the 5 minute mark but 5 minutes went by really fast

BB lunges- used 95x3x5 each leg- legs were done by this time anyway

Circuit 2- I had 2 people working out with me so we did each 1 then moved onto the next- all of them done with 95lbs and 21 reps for 2 sets

High pulls
deadlift
OH medball squats
Inverted pull ups i think ud call them
deadlift
same kind of pullups

afterwards i practiced some OH squats and im going to buy a broom tomorrow to practice and stretch out with because thats my main issue

It feels like i did a lot more than this but i guess thats it

How I felt about the workout 1-10,  I liked it a lot, and will probably do this more often, once a week or so

weighed in at 274- but legs are leaner and gut is trimming down

Eastbay has a 15% off deal going on so i just went with the shoes on there, fairly cheap, with the discount came to 87 dollars, they arent "olympic" shoes but more for the crossfit people, idk the heel is .6" so idk probably high enough, plus idk how much longer my jordans will last, they are getting pretty beat up.

Chest day went a bit different

bench- worked up to 335x1...It felt heavy in my hands because i havent gone heavy on chest in awhile but it was easy moving the weight, probably still around 365-380 max

Ball DB press- 70sx3x20- with a 25 pounder on my hips to work the core a bit

push ups on the squat rack
http://www.pro-fitness.com/pro_style_squat_rack.htm
mine is a shittier version of that

but the bars that  you can adjust that come outwards, i put 1 high and the other 1 low, regular push ups on both side and switch to feet on the bar for a decline push up and then spiderman push ups in the middle
- 3 sets to failure

I havent done anything in the 50 rep range lately so I did

Machine flyes- 70lbsx2x50

some arm work

pool area- jump rope/sit up superset- 3 sets
                  (50 count)    (25 count)

Plate walks down and back maybe 25 yards

arch trainer for 10 minutes

too many fucking people on the treadmills so we are going to hit the treadmills today as soon as we get to the gym

Leg day

Box front squats-
135x5
225x2
315x1
335x1
365x1- 335 and 365 were new PRs
Back squat
405x2
455x1
485x1

Barbell Lunges
95x5
115x5
135x5

DB front squats no box
50x10
70x10
80x10
100x10

2mile run- 18:40min

weight- 273.8
Had a 16oz bottle of water for my craze and drink half a liter during the workout, plus i needed to shit so idk i think i might be at 269 without all the excess