Adarq.org

My newer rim at home is holding up but i snap the bolt that you slide through to put it at different heights.  And the hoop at the rec Ive bent one of them sideways back in the day.

My goal weight will be a good lean 200-210, if i can get to 190s I'd be happy but for now setting short term goals.

right now im down to 275 and easing around there, the 273 was probably just less food intake


This morning
plyo push ups
jumping shrugs
db snatch
-5Laps around the track(18 is a mile)
band work for shoulders
-3 laps around track
someother shit
1 lap
Jump ropex100
1 lap
jump ropex 100
3 laps
jump ropex100
5 laps
jump ropex100


Shoulder workout

Seated side delt raise/bent over db raise/shoulder press giant set
25lb db for the raises and 60s for the pressing- 3 sets

power pulls from a hang position
worked up to 185x5

kneeling BTN pressing- 100x3x15

Kneeling Barbell single arm press
worked up to 55 on the bar and did a burnout set withj ust the 25

drop set on the machine shoulder press



Cool down

Jumprope/spiderman push up/plyo push up giant set

10 min bike


Tomorrow is legs

Ill probably do heavy squats/10 minutes on elliptical and go on the elliptical after every 2 exercises after that

Ill just update this throughout the day

10:00
Salad -20 calories
Turkey-4 or 5 slices-100 calories
Lite salad dressing-240 calories
Hydroxycut

12:30
1.5 servings protein shake- 255 calories
1 serving of nuts-160 calories

so far 775 calories

3:20
Salad- 20 calories
Dressing- 330 calories
Turkey- 100 calories

Protein drank- 255 calories

1480

Salad- 400 calories






2 more meals of 470 calories each

http://www.metacafe.com/watch/3017787/newest_one/

Watched a few old videos of mine, well a lot of them over the weekend at work and kinda pissed me off that I let myself go that much to just to have a bigger bench and be bigger than everyone at the gyms I went to.

So over the weekend i decided to clean my shit up like my diet and my training.

as far as my diet goes

Breakfast (8:00am)-  3 hashbrowns(what can i say they are good and i needed the calories) and a bowl of cereal, maybe 1.5 servings of kashi oats n twigs shit
1030- 90 calorie bar snack
1200- Turkey (slide from the deli) salad with some cheese dressing idk
3:00- 90 calorie bar or banana
5:00- same salad
7:00- 90 calorie bar
9:00- salad

I used 1 bag of salad probably a 16oz one a day or 8 I cant remember and I tried for  1lb of turkey a day

TO me that looks a lot but i think i might not have reached my caloric intake so ill figure it out now

the counter im using says
400 calories for 1lb of sliced Turkey
80 for the salad
1504 for the cheeeeeeese
675 for the dressing
540 for the bars

those are for the weekend so roughly 2400 calories a day(just figured in the hashbrowns and the 1 bowl of cereal)

So i did good i guess but ill switch to a lite dressing and take out a salad when my new protein comes in



But anyway the workout

10 minutes on the shit idk what it is some cardio thing


Supposed to be timed warm up but ill just do like 10 reps since its supposed to be 15 seconds each
Used 135lbs
RDL-x10
Bent over Rowx10
Cleanx10
Push pressx10
Front squatx10

Speed Benching- 225x3x2
Heavy flys 30x3x15
Plyo push ups 3x5 each
          -  For these i put 2 5 boards on their sides(what u use for benching)  and started on the ground inbetween then pushed up onto the board etc etc

machine press and machine fly

3 sets
Jump ropex50
spiderman push upsx10


How I felt- did not eat enough and even 135 in my hand felt heavy.  I had to stop halfway between the warm up to catch my breath cuz its 20 degrees out right now and they have the fucking air conditioner on.


I went down to the court and i can still touch the rim!!! haha barely but i did it off 2 feet

weight- 273.8
Friday I believe my weight was 279.4

-5.6lbs and i drank a shit ton of water over the weekend.

it sucks, when I sneeze my whole body spazs out haha

Last week i worked up to 390 for squats, slowly working up, i might do box squats tomorrow to switch it up

but monday was speed work for all chest, worked up to 300 for a set of 2

had calling hours yesterday

today was back, nothing special but doing rows while your lying on an incline bench made me sweat really bad

not detailed but ill get back into getting fairly detailed tomorrow

back n bis nothing happened that was interesting, hit 600 for 5 for shrugs but that was it


shoulders was badass but ill post it up when i can think a bit better

Legs

Squats- 315x3
             345x1
             365x1
             390x1

some leg curls

front db box squats- 100x3x5

n then i had to go pick some stuff up

Today

6-330 work
-ate 1 very unhealthy sub(woke up too late to make lunch)

Arms workout


Preacher curl(ez bar)/overhead extension superset- 100x3x15-20
Seated Hammer DB curl/ db lying extensions
60x3x15/ 30x3x15-20
1 arm extensions on lat pulldown- 50x2x15
                             drop set-  50/40/30/20

super set with curls on the machine

ended with kickbacks and then some db shrugs

Got to the gym late so i didnt do the order that i wanted cuz my buddy already started without me

I did not get the job but its a relief cuz it sounded shitty but I have another opportunity that i applied for that with incentive pay most of the guys there are making about 80,000 a year so im pumped.

Seated Military press- 175x3x10
Side delt raise-25x3x20/60x3x10(partial rep)
1 arm upright DB row-30x10, 50x2x10
bent over 1 arm row-35x10,50x2x10
front raise  barbell- just the barx3x10
machine shoulder press- drop set- 200-170-140-110


tomorrow is legs

weight- 272
-9lbs