Adarq.org

Today

Bench- worked up to 315x3, 330x1, 185x30
           The 330 felt fairly easy and 340 or 350 is reasonable at this point
Incline- not a whole lot went on just worked up to 225 then back down

Low back row- worked up to 180 i think for sets of 12 with a 1 second squeeze
Lat pulldown- worked up to 160 for sets of 15

Hammer shoulder press- 45s for 3x15

then some tricep work and obliques and abs

almost shit myself so no cardio

tomorrow will be something like idk

bb row
1arm db row
db press
hex press
db shoulder press/raises
various curls and abs

just buy the NOW creatine, itll last you a long ass time for like 10 bucks or something, i think its 600grams.  In the end creatine is just creatine.  Also remember its not like popping Dbol or injecting Test so dont expect magical things to happen

todays workout

incline db press- 80sx4x10(easy)
cable flyes
cable tricep extensions(idk if this type has a name but you use both cables and you form an x with the cables so the sides are in opposite hands and just do extensions)
dips
rope extensions

some biceps

mile run

cool down 2 mile on the bike


dunk session which I will upload shortly when i make the vid

weight- 254

10 mins of cardio on the elliptical

did some machines and cable work for tris and back just stuff i didnt do during the week


20 mins of HIIT on a bike
     - when my heart rate was between 65-70% id kick it up to level 15(out of 20) for 30 seconds then do it again once my HRT went back down to 65%  I got maybe 8-10, takes awhile to get it back down since i was averaging about 160

walked for 10 mins

10 mins in a sauna at 130 degrees



made protein pancakes

5  egg whites
1/4 cup of oats
half a banana
lil bit of water
50 grams of protein(ON Nutrition)

bassically if you dont have a non stick pan then it turns into scrambled pancakes and it tasted not that great but an easy way to get everything in 1 meal and will fill you up

my legs yesterday wasnt anything special


Leg press- worked up to 9 plates each sidex 5 deep ones

high box front squats- worked up to 315x5
back squats(no box) 225x10
front squats              135x15

overall i think i did those 3 plus 4 other sets


BG split squats just used 40s for idk how many

lunges- just used 40, people kept getting in my way so i flipped out

then some other things



Today was just an odd day

started off warming up my shoulders

seated side shoulder raise, front raise and rear delts- used 30lbs db for sets of 15

push press- 135x10
btn jerk- 225x5
push press- 185x5
135x15

pin press- worked up to 300x5
then a set of normal bench 225x15

did some snatches at 155

bent over row but a lil higher than a normal one to target my lower lats, worked up to 275 i think

wtf else did i do

lying bicep curls
db curls
over head tricep extensions

then did 5 sets of cable crunches, 3 sets of oblique bends
cable twists, whatever you call them

oblique twists


slow jog- 10 min miles did 2 miles

15 minutes on the bike

then some stretching

friday- legs

worked up to 5 speed box squat singles with 315

calf raises- 2 platesx2x20 a set for each foot position(straight, toes in and toes out)

leg press- worked up to 9 plates each sidex8
then went to 3 platesx3x5(speed work)

bulgarian split squats- only used the bar,  I have shitty balance so putting weight on the bar wouldve been a disaster

i did other shit but i cant remember.

yesterday- dunk session
                 500 count on jump rope
                 farmers walks-4x im not sure the weight they are tractor weights for about 100ft one way
                 1 mile run
                 500 count jump rope

monday- chest- nothing special
yesterday- back/bis

rack pulls- maybe 2-3 inches below knees
               -  worked up to 550lbsx1

then worked up to 155 for db rows

then nothing else special normal shit.


going to focus on push ups n shit because I am thinking about talking to the coast guard if they do the thing where they pay for me to go to college for 4 years( i only need 3) and then i serve for 4.  If i do that then i can go in as an officer and start out double what i would now.