Adarq.org

leg day

havent  since my ankle so it felt like shit

135x10
225x10
315x5
225x3x10

leg press- 4x40x400
leg extension- 3x10 135lbs(really slow and having a 1 second contractions at the top)
leg curl- 3x10  100lbs(same deal)

my legs were toast, kind of pathetic but oh well


today i went in did a hour of cardio on the arch trainer- said i burned 1220 calories

pull ups- 1x10
               1x8

some ab work, really a off day since im starting my chest days on sunday now

today was shoulders, it killed

home about 2 hours before the workout i did cable side delt raise and front raise


actual workout

millitary press- 135x4x10 (last set was a slow 3-2-3 tempo) stopped about inch above my chest

seated shoulder press- 60lbs dbsx1x10
                                      70lbs      x2x8-10
                                      50lbs      x1x?(rep out)

seated side delt raise- 30x4x15

DB front raise- 30x4x15

shoulder press machine- 125lbsx4x15


BB shrugs- 315x4x10(really slow and squeezed at the top)

1 arm shrugs- 100x4x10

upright rows- worked up to 135 with close grip then went back down to 75 with wide grip

and that was aboot it

Gunz- push pull supersets

SB Curl- 135lbsx3x8
JM press- 135x3x10

EZ bar preacher curl 95lbsx3x10
seated BTH extension 95lbsx3x10

Lat push downs (10 reps a few inches going up, 10 reps half way and 10 reps full ROM) 3x
face curls 3x10

Curls till i cried 40lbsx3x?
1 arm DB extensions (lying down) 3x10
1 arm Reverse grip DB extensions(lying down) 3x10

then finished off on the machines


keeping in at low 220s and 20 minutes of cardio in the mornings

then

its so badass

i was at 1200 calories but upped it to 1400 today, losing weight to fast probably

with a sweaty shirt on and pants i was 221 so without the shirt itd prolly be 220

so a 24-25lbs loss so far after my hour of cardio

today so far ive eaten idk, 720 calories so far, lunch needs to be around high 600s or so

another back day, no pre exhaustion, startin off with deadlift and the normal routine

idk it was just a 1 time deal, im not gonna squat until my ankle has the flexibility, just sticking with the leg press

Adding in cardio now that my foot is betterish.

today is chest

pre exhaustion method

cable flyes(at home)
Flyes- 70x4x?
bench- 205-224x4x10
In.DB press- 70x4x10
pec dec-4x10/chest press superset
maybe a band version of a fly

changed my diet up a bit, sticking with 4 pieces of tilapia instead of 5

Breakfast- special k- 1 serving
                 milk- 1/2 serving

lunch- 2 Tilapia
           tuna fish or special k

Supper- 2 tilapia
             salad
             special k

doesnt seem like a lot but its around 1200 calories

once i get to 200-210 ill up my calories a bit(protein wise for the most part) and up my cardio since cardio will be easier on my joints being 35-45bls lighter


supplements- Tropinol
                      oxyelite pro
                      Animal Cuts
                      Green tea

they are still working strong, back is breaking out in acne so a sign of my test levels being high since its been quite awhile since i hit puberty haha so have to go tanning too.

def feel a lot more focused and feel more anxious to go to the gym

overall just feel good


also i tried squats yesterday

i had to lift my heel up a little bit off the ground to do it, if its flat on the ground i feel the pain n stretch of my ligaments n shit on the inside of my ankle, which ik its shitty go on your toe but itll have to do, 225 felt like nothing tho for the 10 reps

ballin!

im switching to talapia instead of chicken breast

anywho today was a bullshit day, doin stuff that wasnt sore

started off with wide grip bench supported type pullups on the squat rack

lat pulldown

2 curling exercises

2 triceps

forearms

abs

yesterday was gunz

today was shoulders

idk i did a lot im to tired to put it all down

current weight- 228