Adarq.org

Yeah the interview went fine but a lot of people are going for it, if not then they are going to be hiring a lot of people for corrections in NY after april so i have that to fall back on which pays a lot more.


Monday- Tried to squat but i felt weak so i just decided to do upperbody n let my body rest up

Incline bench- worked up to 255x3
         - Last week i did 285x3 then 315x1 so yeah my aids or polio or whatever i have(just a cold or flu) made me weak as shit

Push up giant set- 4xrep range from 8-20 on the squat rack
       -(off the floor, on the side i put the pin 6 inches off the ground then the other pin a foot off the ground)


Incline DB press/hex press/fly

DB- 60x3x10
Hex-40x3x10
Fly-30x3x10

quick set of abs and 10 min on the elliptical

Sick as balls but i ate more than i have been so ill do my leg workout today and save arms for tomorrow

Considering how I feel my free squat will be shitty so ill do box squats in hopes i can go heavy and do a 5x5

squats- 315x5, 335x1, 340x1, 345,350,355,360,365x1
Idk it felt fine, the weight wasnt really that heavy but i sneezed during the last rep and i almost fell over

Lunges-40x3x5

DB front squat- 100x3x10

leg curls- single leg, used as a warm up

Back/Bis

Deadlift- worked up to 405, lower back still shitty so wasnt a good rep

snatch- 135x2x2 ( just getting it down but my shoes kept throwing me off balance
Cleans- worked up to 215- felt decent, probably 225 in me


ive always blew nuts at oly lifts but gotta get back into them

db row- 100x3x10
super set with rows on the calf raise- 70x3x10

close single grip pulldowns- worked up to 175x10

dbcurls- slow tempo- 30/35x3x10
preacher db curls 35x3x10

BB curl worked up to 135x5 super set with pull ups on the barbell and my feet out at an angle on the ground(started with 95-115-135 for the curls)

then machine work for bis


weight- 273

so far -8lbs

With all of this  holiday bullshit(I despise holidays because it closes the gym down) ive had to do a push/squat/pull routine even though they turned into push/pull+squat because i was sick on the 2 thursdays and I had to work sat-tuesday all 12 hour shifts an hour away.

Getting back on track, the main things i did was just bench- 6-10 sets of 3x315, im sure last week i did about 10 sets idk why just did

deadlift i just worked up to 405, the first week of xmas the 405 was really easy, but last week  i worked from 5-3 and i basically do deadlifts all day long so my lower back was already shot

OHDB Press, worked up to 80s for 8-10 reps with leaning side raises

This coming week im going to switch it up

Mon will consist of incline pressing, heavier shoulder workouts, focus on deadlifts for awhile


Also, just started using chalk and i feel I have a better grip with that then straps and I will obviously get into a better deadlift position.

what else idk I have a job interview with dr. Pepper/Snapple which surprisingly enough is a 50,000 dollar a year job, so if thats the case I plan on buying the house i grew up in when i was a kid and building a massive gym that will take up most of the yard because I hate mowing the lawn.

that is all


ps bw is at 275 and keeping steady, so my strength is still somewhat as high as when i was on the SD but down 6 pounds

no workout today cuz my gay ass gym is closed because every year they pretend like they have never seen snow before

Ill have to look up my other gym and see if they are open.

Actually just going to do a workout at home on my cable crossover and just do a full body workout tomorrow

Today- overall i felt like i was at half power, hardly got any sleep and had a massive headache all day

warmed up with some curls worked up to 135x10

       - Probably weird that i warm up with curls before legs but  getting blood into my bis n forearms before squats makes it so my arms dont cramp up since my flexibility is so shitty

squats-
135x10
225x10
315x5
325x1
335x1
355x1(felt easy but still kinda shitty)

Speed deadlifts- 275x3x3

front DB squats- 100x3x10

1 legged press on leg press

and some tricep work

Back day

warm up

-db curls- 40x10
              50x10
              60x10
-another variation with the 30s

-hammer curl- 60x2x10

-pull ups using a bar on a squat rack and my feet out on the floor 3x15 with a 2 count squeeze

-Light bent over rows(more of a pendlay row) my lower back burns out fast if i go heavy

 worked up to 185x10

db rows- 100x3x15

lat pulldown/seated row machine


nothing exciting, i keep it simple because seeing pictures when i was leaner of my back when i didnt have as much muscle as i do now, my back doesnt really need anymore work to it

tomorrow is shoulders