Adarq.org

today is shoulders

same as everyother shoulder day

saturday starts DC training

Tyler Ray is a cunt

pussy pad alert

<a href="http://www.youtube.com/watch?v=xCGRqfBvxqg" target="_blank">http://www.youtube.com/watch?v=xCGRqfBvxqg</a>

<a href="http://www.youtube.com/watch?v=Q0BfghuqMYE" target="_blank">http://www.youtube.com/watch?v=Q0BfghuqMYE</a>

that just looks really fucking stupid to me

not 3 weeks out, a buddy of mine has a friend who does BB and he does a cutting period just cottage cheese and water and he cuts weight fast.

and in my diet i have veggies n some fruit but i dont write them down on here since i dont count any of their nutritional values into my totals like last night i had collard greens n spinach etc etc

today is back, prolly do RDLs instead of normal deadlifts

RDL
Tbar row
Lat pulldown
1arm DB Row
row machine
back raise


this morning

cereal- 3/4 cup of honey something something- 120 calories
            3/4 cup of vit. D milk- around 100 calories or 120 something, 1 cup is 150
           100 calorie snack thing
- 340 calories

brown rice- 1/4 cup already cooked, idk how many calories so lets just say 100
Chops(Deer)- 5oz- 220 calories, 9.5g fat, 0 carb, 32.25 grams of protein
water
steak sauce- idk idt theres a lot of anything in it

320 calories+ 340- 660 calories so far

I will probably have a protein shake post workout- 195 calories, 25 g protein, etc etc ill prolly do 1/2 cup milk 1/2 cup water

660+195

855

1200-855= 345 calories for supper, so ill prolly do the rest of the chops i have and up the rice since theres only 3oz left of the chops

I will stick to this for 3 weeks and if i stall ill do a week of 1800-2000 calories then get back to 1200 again and do 45 minutes of cardio everyday ranging from arch trainer to maybe swimming

i have 54 more days to get to 190, at that weight for the BB contest online for the body transformation ill get epsom salt n shit and a few days before the contest ends for me ill pretend im doing a BB show and cut out water intake n shit to let my body dry out so i have a better chance of winning the 2500 or 25000 dollars

I will be trying something for 4 weeks then a deload starting next saturday

saturday- chest shoulders tris
- Bench       - DB shoulder press          - pushdowns
- flyes         - Side delt raise (DB)         - reverse grip skull crusher
- DB press  -  BB front raise

sunday- back bis (normal routine)

monday legs (normal routine might just pick a weight and do 3x?)

tuesday Chest shoulders (1 tricep movement, possibly close grip bench)
-Reverse grip bench                 - BB overhead press
-incline BB press(or decline)     - upright row
-cable flyes                               - machine overhead press

wednesday rest

thursday legs - 8x2 speed work

friday back Bis  go light but use a 3-2-3 tempo, no deadlifts, switch it for Tbar row


quite a bit more than i usually do but we will see how it goes(also trapz are added for just shrugs since deadlifts build up my trapz better, so i wont go bananas on trapz)

you guys gotta think tho, idt he cares if his form is that of an olympic lifters, just good enough so he has less of a chance of getting injured than that black football player kid, and that he is using good enough form to get something out of the movement.  Most of the strongmans form is like kevin nees, like derek poundstone, since you wont have amazingly perfect form on the axel press or log press