Adarq.org

Today did some shit

 deadlift- worked up to 425x1...100% raw, no belt, no knee sleeves or wrist straps
       -It was easy but since i use my forearms at work a lot they are usually burnin by the end of the day so my grip was kinda bad

t-bar row- 2 plates+35- 3x10
High hack squats- 6 plates- 3x5(quick)
hammer lat pulldown/hammer row- 3x10
low cable rows-3x10

shoulders- db side/front raises- 4x10-30lbs
matus valents finishers- 4xburn out

bis- curls

and did some rear delt stuff

today was chest n tris

felt like shit, took a nap(shouldntve done) before the workout so i felt like nuts

incline bench- 295x3x2(normally do 315)
power bench(2 grips)- 3x10
cable flyes- 60lbsx3x20
other variation- 3x20
hammer press- worked up to 4 plates on each side then drop set down

then finished with seated tri dips and pushdowns

friday will be back and some legs trying to exclude hammys

7am tired as balls... Nothing to eat or drink...soo I just did some curls with the cable crossover and 60lb dbs...upright rows, shrugs on power bench with 450lbs...side n front delt raises and 15 minute walk at 3.8 mph... At work walking some more and I weighed in with shoes at 219....so this tells me I gotta up my cardio..no marathons but ill work with interval type shit... Vert is at an estimated 36-38"s w/o waffles...

Major dumpage today, gotta take another one on my break, today is just 2 pb sammiches and that's it with the workout later which will focus on speed and endurance for upperbody.... Also looking for good books on nutrition and training of anyone has suggestions
 

today...

incline bench- 315x2x1
power bench- worked up to 310x2
cables flyes- 60lbsx3x a lot
seated tricep dip- 4 platesx3xa lot
tri pushdowns- 3xa lot

so alls i wanted to do obv was hit the chest and triceps a bit, not to much though


tomorrow is hopefully a jumping day, i did some earlier when i got home from work and the gym and idk i havent looked at the footage yet but it might be somewhat decent

heels

today i did the first day of LHMR because i like it and its mainly about being explosive as nuts

Notes- Cleans are getting easier, started out doing 205 barely for 3....today

185x2x3(felt hardish)
185x1x8...idk i just decided to go diesel and it felt 100x easier, coulda done 225 probably pretty decent

standing military press- 135x3x10

chin ups- 3x10

DB overhead press- 3x rep out with 40s, doing alternate presses really fast

BB Fsquats- 135x3x10, 1x3 of squat thrusters for the last set

and i didnt do the deadlifts or the renegade rows, ill do them when i do an actual deadlift day

over the course of 3 weeks or so ive seen marked improvement in my jumping, and i have a video up of it and i weighed in at 216 with a sweaty shirt n no shoes

goal is obviously to get to 200lbs with shoes on

May 20th was the last time i worked out and today i finally made it to the gym.

I weighed in at 218 with shoes, soaked shirt and pants, and i had to take a shit so without all that id say 215.

i mainly focused on lower body so deadlift went up to 405x1 easy as hell
                                                      Fsquats- 225x2x5
                                                  hack squat- 8 platesx3
                                                  vert. leg press- 660? i thinkx3( easy )

then just some quick benching, shoulder shit and arms.

before the workout i stopped at the local park and did some jumps to see how much i lost.  And i gained probably 2 inches from the last time i jumped since i went from snapping 10ft to hanging on it (i have footage) but i cant set the footage up until i get my laptop battery.

anyway i was pleased i actually gained on some lifts after 16 days of not working out

anyway Ill be back on a normal schedule now