Adarq.org

Chest/Tri's


Bench- 45x20
          135x10
          185x2x5
          225x5
          275x1
          300x3
          315x1 (felt easy but my right arm was lagging)

DB press- 120x12
                 60x2x20

Hammer press- 2 plates each side- 8x12-15

Some flyes on the cable crossover

then some extensions

15 minutes on elliptical
15 minutes on the bike
15 minutes on the treadmill- 4.5 incline at 3.5 mph



now im gonna load up on water before i take my pics for that contest


weighed in at 258lbs


Today felt like shit overall, had to wake up early to head to syracuse, only had a bowl of kashi ball sweat cereal.
     

I'm not quite sure im hardly ever on it and I'm on a back up computer now until i get my laptop charger in the mail but ill let uk when i get it next week.

Todays workout-

this morning had to load a heavy ass furnace n other scrap shit into a truck.

At the gym it was a leg day

Box squats(no spotter so i didnt go 100% and my box was a bench so idk i guess its parallel)

135x10
225x10
315x5
335x1
355x1
370x1(felt easy)

Rack pulls below knees(going for speed)
135x5
225x5
315x2
405x1(fast)

leg press-
3 plates 4x30

hammer leg press- worked up to 5 plates 2x10(1 set for sumo and 1 set conventional)

DB Lunges(no room so did 2 steps and had to turn around)

35x5
50x5
70x5
90x5

then some hammys and back extensions also some light arm work

DB Curls- worked up to 70lbsx8(each arm)

lying face curls- 3x10

i might do a chest day monday to let my back rest until wednesday to do zercher squats, and sat or friday ill do front squats to switch it up....maybe off pins who knows

anyway signing up for that thing the 30th so not worried about my weight right now

Warm up- 5 minute walk, 3mph 1 incline
                Hang Clean- 3x5- 135lbs
               hang snatch- 3x5- 135lbs
                     BTN Jerk- 135x5
                                     185x5
                                     205x5(fast and easy)
               Shoulder Press- 135x15
                                         155x10
                                         175x10

DE Bench Press- 45x20
                         135x10
                         185x5x2
                         205x2
                         225x2
                         245x2(fast and easy)
         
Side delt raise- 30x20, 35x15, 40x10, 45x12
Front delt raise- 45x12, 40x12, 35x10, 30x10

cable work for shoulders and some machine work.

ended with 5 min on elliptical then home to do a lil dunk session

Also weighed in at 250

Going to sign up for the BB.com transformation thing for 100 grand

Haven't updated in awhile

just been working and being lazy, my membership ran out a few days ago so im going to check out a new gym that i pass by when i go to work tomorrow.

workout today-

Husafell stone carry- just started and tested it out for a few walks to get the hang of it

1x10ft- i didnt want to drop it on my foot so i got nervous haha
1x15ft- building confidence
2x60ft- ight got the hang of it

the stone i made weighs god idk 330lbs or so, its only 5" thick but i extended the length by 4inches so it was a lot bigger than i thought it would be.

inbetween the walks i did a sled drag idk for 100 something feet getting low and sprinting. 

Ive also been doing barrel carries.

but when i left the gym

last leg day we worked up to 315x8x2 with a green band wrapped around something and 2 DBs so id say 200lbs of tension at the top, then speed rack pulls with 225 plus red bands quadruple wrapped.

My benching was pretty solid still, havent bothered to max out

shrugs on the seated tricep/power bench machine i worked up to 810lbsx6

deadlift idk i was only going 3 days a week so i just stuck with the rack pulls.


um if i join the gym tomorrow or if they give me a free 3 day pass like they sometimes do itll be a chest bis shoulders and  friday will be back tris n legs

Leg press- worked up to 720lbs plus a blue band
Hack squat- 2 plates plus a blue band for 3 sets of 6-8
Calves

30 min on elliptical

seated leg curls- worked up to idk 180 or something

leg extension- 200lbsx3x10

laying leg curls- 130x3x10

lower back raise machine- 180x3x10

DB swings 60lbs superset with banded good mornings

10 min stretch session

5 min bike

Yesterday i did some back work

Warm up

Hang cleans- 135x10
                     185x8
                     135x10

DB Rows- 85x15
                110x15
                150x8

Low Lat row- 160x3x10

Giant set 3x?
Lat pulldown- 275lbs
vbar lat pulldown thing- 100lbs
Low cable row- 185lbs

Assisted Pullups- started at -90lbs and worked to -40lbs which feels like it doesnt even assist at all at that low.

1hr on stairmaster- hit 230 floors



Today i legs, Ill be doing cardio in between the leg exercises except ill jump into squats so im not worn out by the time i get to them.  I want to try to get back to where I was in Highschool, being able to finish a whole track practice and still go squat around 400 or play basketball for 2  hours and still hit PRs afterwards.

10 min bike

GIANT SET

Bench- 225-1x15, 1x11, 1x6.5
DB Press- 85x1x15, 1x10, 1x8
Fly machine thing
Cable flyes

10 min elliptical

GIANT SET

Lat pulldown- 155x15, 200x10, 255x10
vbar lat pulldown thing- 80x3x15
Low cable row- 185x3x15

10 min elliptical

Super Set- 1 arm machine curls
                  tri extensions

Curls- 21s(except i did 30s)
other extensions

10 min elliptical

cool downs on machines

20 min elliptical


wednesday- legs, lower back, trapz