Adarq.org

week 71
thurs, lower turned to full body

REA squats: 3 x (30, 40, 50, 60)

squats: 5 x (80, 90, 100, 110, *110)

bench: 3 x (40, 50, 60, 70, 80, 90, 100, **105)

pullups: 3 x 10

ab wheel: 2 x 20


* 3 reps
** 2 reps

- icky hip really means its not too good an idea to go squat.
 movement felt weird all over, knee felt strained. almost pulled my right hamstring haha.

- however a 105kg bench, means i have finally got a 1.5BW bench, with some change left, seeing how im 69kg now. 

 

Yo man, can't see the link on my phone.

But wats this unrackin thing u've been goin on abt lately?
How does it help anythin?

Why tt stand raptor?

Coming frm others I would second-guess the guy, whether hes just tryin to make a point or being sarcastic.
But you, I think u truly mean it.

I dun eat too clean, but I dun eat junk food all day. I think going crazy on macs would be insane tho, and I think it's not just calories in Vs out.

dammit, tried to download some of your youtube vids into my iphone so i can view on the way to the gym.

lousy downloader program not working 

week 70
tues, upper


prehab: shoulders, cobras


S1: bench: 5 x (60, 70, 80, 90), 3 x (95, 100) 
S2: rows: 5 x (50, 50, 60, 60, 70, 70)


s2: incline DB bench: 3 x 8 (25, 30, 30)
s2: wt pullups: 3 x 8 (12.5, 15, *20)


s3: pulley pushdown: 3 x 8 (36, 39, 41)
s3: EZ biceps: 3 x 8 (25, 27.5, 30)
s3: OHP: 3 x 8 (35, 40, 35)


* got 5 reps, and DB slipped off feet.
- Finally hit the century bench. Def had gas for 1 more rep. Yay.

-1 week of enforced rest due to work had it's own silver lining afterall.
- Shoulders felt fine, and decided to make like the bear and went in. Scared I was, but also strangely, had some confidence I'd hit it.
- in short. YAY! 

Nice to hv a garden where u can just chuck equipment...
Are u gonna place it inside this time? I mean, exposing ur rack to the elements made it rusty and all haha..
I'd be sad if my new hyper machine rusts within the month.

U lookin crazily lean. Skinny too, but really really lean. Getting up crazy too!
Nice stuff!

Yo troll!

Hahah, now tt u mentioned it, I realized out of the 69 weeks I've journalled, the last week was the only week I didn't hit the gym at all. I think I was out a week or 2 or that ankle sprain, and tt was abt it.

Pity adarq can't help structure my training now.

Played pickup ytd, Felt ok..

Worked on my handles, and my shot today morning.

Jard, divad, Taylor, wat is ur 3pt range?
I'm quite inconsistent, sometimes I can shoot abt a feet or two behind, today I couldn't.

I think I wanna work on my form abit...

Studied abit, gonna sprint abit later before heading to bed for work tmr.