Adarq.org

A little bit of everything. sit ups, crunches, decline stuff, various planks, medicine ball twists, v-sits, hanging leg raises, wipers, ummmm. Mostly weighted reps. Average workout I'll get 500 or so total reps in. Some days I focus solely on a particular area (lower abs, uppers, obliques, anti rotational stuff) and others i just hit it all.

That vid looks damn close to 40" RVJ man. Arent you like 6'0 even or so? You have great approach speed on that run up. Take away the loss of a few inches from jumping with a ball in hand and Id put money that you're over 40" RVJ!

Well....that was interesting and surprisingly went well.

Slept like shit last night, 1.5 hours total (finally passed out at 5. Had to be up at 630 for work. SMH. Then forgot my lunch and had to eat Chickfila so not exactly the best diet today.

Weighed in at 181.5lbs at the gym. Felt pretty good overall.

Warmups + some box and depth jumps.

Squats:
135 x5, 225 x3, 315 x1... +belt... 365 x1, 395 x1, 365 x1, 315 x5, 315 x5, 225 x10.

Sweet. 395 felt strong, only a slight eh/hesitation on the way up around parallel. Felt strong.

2x circuits: SL leg press, reverse lunges, box jumps, core, leg extensions, calf raise, box jump, core. Planned on 3 circuits but ehhhh. Got late. Finished with some step ups and more ab work.

Great workout overall!

Pretty happy with today. Ate pretty healthy, got 6 hours of sleep last night, not too sore from yesterdays deadlifts. Not bad.

Back day part 2. Lots of row variations, pullups, face pulls, some core work. Some light shoulder work and killed the biceps with some drop sets.  Finished with pushups to failure, twice.

Tomorrow....squat day!

Ughhh. So chest is actually sore. Lol! Family stuff last night so moved deadlifts to today. Back tomorrow instead of chest andddd we'll just skip chest part 2 this week. 4 and a half.more hours of work then off to the gym.

Did some cleans today, focus on bar speed and the catch more than weight. Sets of 3 followed by 36" box jumps (3-5 depending on feel) and depth jumps for height (2 from 24" box to 36" box).

2 sets of 135. Set of 155 and a set at 185. Nothing real strenuous. Going to try to get some time to dunk tomorrow.

BMI only works with people who have never set foot in a weight room IMO. All it takes into account is height vs weight but not that muscle weighs more than fat. Hell, all my life I was borderline 'overweight' or slighlty over and that was just from playing various sports and never having set foot inside a weight room.