Adarq.org

Cleans- worked up to 225
snatch- stuck with a few sets of 135
snatch grip deadlift- 315x2x1
bb row- 135x3x10
machine work for chest
chest supported db rows- worked up to 80x10
machine work for back
ab work with plank and plate stacking
cable crunches
push up circuit in the pool area- temp around 85 or 90 degrees

no running, to many fatties on them

Made a protein/craze drink before the workout and didnt use enough water for the craze so whatever i got down, during my run wanted to come back up and it made me feel like shit all throughout

but anywayz

1 mile- 8:17- it sucked but i ended up moving it up to 9mph the last .2 miles and idk i feel like I can get into the 7s fairly easy now
bench-
135x10
185x10
225x10
245x10
265x10

Chest dips- 3x10

1 mile run- felt like dog shit, this is where i started to puke in my mouth

Push ups on squat rack, except in the middle was 1 footed push ups

1 handed plate loading planksx2 each arm

someother push up variations and extensions on the lat pulldown

cable crunches

and thats about it, tomorrow is muh birthday, big 24, but i dont feel any different so idk its a useless birthday, but next year my car insurance decreases whaaaat


weight- 271

so constant decrease in 14lbs

Had the day off today because of my peace officer test

It was easy, i even had a question about how earthquakes happen which was pretty retarded

anyway got to the gym for a quick session

arm work skull crushers, cable extensions, db curls etc nothing exciting

did a few exercises then ran

1 mile-9:40 seconds
last mile- 8:29 seconds
      - not the best time but its a lot better than it has been in a few years

weight- 269.8!!!!!

finally out of the 270s well for a bit until i ate my sub

so far down 14-16lbs, i cant remember if i got up to 285 or not, but def 283

Back didnt feel too bad but i used a belt just in case


1 mile run
squat-
135x5
225x5
315x3
Box squats
365x3
405x3
475x1

Leg curls- heavy for a couple sets of 10

3 mile run

some arm work to finish off

weight- consistant 271-272

I make nutrition bars at a factory and btw nutrition bars aren't nutritious.  Anyway though I have to constantly transport the syrup liquid to 3 different spots before it gets mixed with the powders n the shit ranges from 8lbs-150lbs for 12 hours.  No help and i made it halfway through work today and strained my back since no1 was helping me.  So i am hashtag pissed off, idk what hashtag means but ive seen it on facebook.

But I wont let it slow me down

All of my shoulder workouts will mainly be seated and I am leaving in a bit to go do a half marathon on the stationary bike and do the routine and finish off with another half marathon

Todays workout uggh

1 mile run


Cleans- 135x5
             185x3
            225x2

Decline bench
225x25
315x4
335x1

Incline DB press
100x10
80x10
70x10
60x10

chest dips- 3x10

Push up variations
Floor/1 pin up on squat rack/5 pins up on squat rack

did a set on the floor, moved to the low pin-did regular then feet up on the pin for decline pushups and did the same for the other side

all together did about 150 pushups


2 mile slow jog but was cryin all the way through


weight-pre workout-275.8
         post workout- 272.6

I was about 185 in that video but yeah hitting rim at 275 isnt bad i guess

Weighed in yesterday at 273 but today at 271 without food



yesterdays leg day- worked from 5am-4pm and didnt each much so my energy levels were shit


Squats- warm up
315x3 free squats
Box Squats
405x5x1

DB step ups
80x3x5
90x2x1

DB lunges- 45x3x5 each leg

calves idk just raises nothing to brag aboot

heavy leg curls

finishers

jump rope/ push ups- 1 hand on medicine ball and pop over on the other side etc etc


ab work