Adarq.org

definitely need to cut back on the xmas cookies ugh wtf, started adding in some cardio so hopefully I'll be back down to my goal weight by summertime which is 180-190lbs

Weighed in about 235, so If i can only get to a 500lbs deadlift and be 180lbs that will  be good enough for me

But the video is about 5 min and boring, I bend my arms a bit with shrugs to get an extra inch or two and i cant go slow n shit on them they respond better to just going diesel, I did this without a belt or wrist straps, i can usually get 7 per side for 5-8 without straps if i dont do a back day beforehand.

http://www.metacafe.com/w/7895782

the power upright rows or whatever prolly look like shit but whatevs had to throw some kind of explosive lift in

total for the workout was 888 calories

Which idk sucks

I might go back to do a cycle of high rep shit again and include more full body exercises like instead of just doing DB front squats, just throw in a press

according to the bodybugg ill burn on average 2016 just laying around the house a day.

my goal is to hit 4000 calories a day

So in the mornings I am going to start doing the circuit in the lean hybrid muscle reloaded or idk I'll figure something out maybe do a lil p90x workout

9:30pm workout

Warm up- Easy Mile- 9.5 minutes

Bench- Barx10
           135x10
           205x8x8(30 second rest intervals)

If I was allowed longer rest periods i probably could have done this with 225 but Vince Gironda sp? says 30 seconds

SM Board Press

2 board

225x5
315x2
335x2
355x2
375x1

4 board
405x1
425x1
445x1
        -that one felt hard because of the position I was in

Hammer pressx4 plates super set with incline db press 60lbs
3x15

Cable Flyes 40lbsx3x20
1 arm cable tricep extensions super set with rope pushdowns

10 minutes on the bike, I had to take a dump and they locked the bathrooms so had to go home

I have been mainly focusing on pulls

If i get the job at Golds I will be implementing some crossfit to get in shape and also strong man training since they have tires and shit there.

I have been doing some cambered bar zercher squats instead of normal squats working up to about 350lbs
I am not sure what my raw deadlift is right now since i stopped doing them and only pull once- twice a month

todays workout will be zercher squats and idk what else i feel like doing, some DB front squats and other shit

yeah i was tired as shit, now im doing random ass kind of training, full upperbody days but splitting em up between barbell, db, machine movements.. idk if itll work well but whatevs, trying something new.

out of the 3 upperbody days chest will be done all 3 days but on the day i focus on shoulders ill just do machine flyes for chest or something.

so what i mean is like what i did today

5 min walk, 5 min jog at 6mph for warm up

Pull ups(done every day)- 3x10
BB Bench- 135x10
                 225x1x15
                         1x10
                         1x8

        - felt good, didnt have a spotter so i didnt want to push it

cable flyes- idk nothing exciting to write down

seated alternating curls- 30x3x20
cable curls- 50lbsx3x15

bw dips- 3x10
1 arm pushdowns- 40x3x10
side delt raise- 35x3x15
PB shrugs- 180x3x15
tbar row- 3 platesx3x10
push ups

       - those were done on a tbar row machine, the difference is if u stick a bar in a corner n do them, you can get serious weight on it, this machine thing makes it harder to do so

so yeah a few exercises for back, chest, shoulders, tris, bis

abs- cable crunch-80x3x20

stretching at the end with a 15 minute walk, woulda gone longer but had to take a shit
             



so tomorrow ill do machines so i can seperate the 2 stabilizing days

ill do bb shoulder press as my only bb movement(cept curls)
hammer shoulder press
pull ups,
low cable row
hammer press
power bench
bb curls
machine curls
dip machine
bw dips
push ups

etc etc, seems like a lot but idk i can handle it, the bw movements help with recovering between weighted sets.

i also do agility work in the morning with 10 and 40 yard sprints with a 10lbs weight vest and 2 1lbs weighted bags in my hands(the weights you put in the vest)


and so the next day will be db shit, take a day off and go balls out on legs


considering i did a set of 20, coulda done maybe 5 more of deadlifts for 315 last friday which ive never been able to get 20 without stopping before, ill try for a max, and it was raw, no belt or wrist wraps or knee wraps or anything

Last friday-

Elevated  RDL- 225x5x10
Hack squat(rock bottom)- 2 plates each sidex3
                                         3 plates each sidex3
                                         3 plates+10s each sidex1
                                         3 plates+20s each sidex1
                                         3 plates+35 each side  x1
                                         4 plates each side x 1

DB front squat- 80x10
                         90x10
                       100x3x10

then some other shit idk i forgot


today- 25 pull ups
          DL- 135x50
          push upx50
          cable crunches 80lbsx50
          DB clean and press- 35x50
          pull upsx25


earlier today did some sprints i saw in defrancos video

bball later,


prolly do this supposed 300 workout ending test they did 2x a week, 1 leg day and sprints on the off days

Monday i did chest and bis

fly machine- 10 sets warm up, worked from 80lbs-230 something lbs
incline bench(smith machine no spotter around)- 225x3x10
flat db press- 80x10
                      90x10
                     100x8
 long rest      125x8

hammer press-2 plates on each side 3x10 with a 3 second squeeze and slow negative


cable crossover light shit


biceps

curls n more curls

didnt workout yesterday or today, worked at the factory and im fucking dead

last deadlift day i was feeling sore so i didnt go heavy but i wanted to see how many times i could do my bodyweight

135x10(warm up)
225x30

the gym was so cold that it was hard to breath so i didnt do another set

how it felt- I was a bit tight towards the end but i felt like i could have gone maybe 20 more or so if my grip allowed me to

hacksquat- 3x3x230- all the way down until the sled part hit the bottom and feet were almost touching


this week same ol shit, benching, back work nothing to exciting


today am(well 11:00 since i wake up late now)

walking while pulling a 45lbs plate for bout 5 minutes
sprints with it- maybe 30 yards x 8 then the rope snapped

then i did a dunking session, felt like shit in the beginning but had a second wind toward the end, got maybe a lil bit of my bicep over the rim on 9ft  so that would mean maybe 22"s over, so 10'10 touch about idk 10'8-10'10''


today is another deadlift day idk prolly go heavy, take a long hot bath and foam rolling session.