Adarq.org

Walk

Idea 1

.25 run
50-40-30: wallball/ PU/ JJ
Run .25
20-10:.....
Run .25

7 min burpees test: 63, absolutely garbage

Rough but fun day.

Finally got fios and my projector came in so yeah watching a movie on a 120" screen beats a TV lol

Bike 30 mins
10.22 miles PR

Every 3rd minute I did 2 min sprints.  Last sprint was 3 mins.

30 walk

Warm up.
50 JR
10-1
JJ & squat

Jr before each set

.25 run
10 burpees
10 JJ
10 sit up
X4

Then the 4 interval

Tomorrow I am going to do something stupid, ima try the 26.2 mile bike before the workout since the workout is going to be a light day.

Also sown about 6lbs which doesn't say much since I gained a lot back.

wait, stamos, you're down to 220 pounds? how have i missed that in your journal?

Lol I wish, this summer for sure

Tomorrow workout ideas
10-9-8.....1
Bench@???
OH db lunges or split squats

Run .5 miles
5 rounds
10 reps
Push up-wallball-air squat-jj
.5 run

1-2-3-4-.....10
Deadlift@225
Burpees

30 min walk
15 walk

Thruster in front and behind the neck
Inverted row
21-15-9

Tricep work

Buddy came so did light squats

Something else

800m run
50 wallball
25 burpees
50 wallball
25 burpees
50 wallball
800m run
25 min time cap
25:05

I'm fairly certain I miscounted on them lol oh well

Talked it over with my buddy and well ima try to go back to the county so ill be doing like 1 strength movement then wods.

The fit test is easy but instead of asking adarq for a running program 2 weeks before it happens I can prepare for almost 6 months or so in advance.

Now I'm the one who is fucked up lol

Yesterday my left lower back was in pain and my shoulders feel fucked up.

Today I have new bands that came in so I might do a hour of cardio and hit legs.

Well felt like shit on saturday so nothing

Was going to go this morning but I had the worst night of sleep.  First I was uncomfortable then I woke up freaking out because I smelled smoke.  Once I realized the house wasn't on fire it was my sinuses. When my sinuses are real bad I get phantom smells of smoke.

Anyway just woke up and it's too late.

I got my chilis out of the way yesterday, spent the last of my gift cards that I got for xmas so now it's back to eating a bit better.

Bfast

3 scrambled eggs
Coffee
2 turkey sausage idk sticks lol
2 packets of oatmeal

Ive been going to bed around 1 lately considering the midnight shifts and shit but I am going to force myself to go to bed and round 10pm.  If i cant then Ill just buy some sleeping pills to help me get started.  This way I can wake up early to swim, this time of the year the schools gym class goes swimming and I'd like to avoid that.

It is what it is, at least I can do what I want instead of wods full of burpee box jumps n stupid shit like that in a crowded gym.

Also, back, trapz, tris are wrekt from doing the 55 cleans, 55 oh press at 135.

Today was a bust

Run 1 mile, rest 5 mins, run 1 mile, rest, run .25, walk 15 mins

So I gotta yet again ease into running at higher speeds because my right hammy cramped up on me so I had to stop.  I did 6.2mph then 6.6 then 7 and that's when I cramped

So that sucked balls

Wod

5 burpees

5 burpees
25 push ups

5 burpees
25 push ups
50 wallballs

5 burpees
25 push ups
50 wallballs
100 jumping jax

5 burpees
25 push ups
50 wallballs
100 jj
150 air skwaats

So that was the plan but my triceps locked up on me on the 1st set of push ups so I said well fuck fuck

So AMRAP Jump rope 10 mins
1050 count.

Everything just sucks and today is gonna be a dud, gonna go home and work on refinishing my dressers and tables n what not.  Tomorrow will hopefully be a good day.

I'm thinking about getting to bed a lot earlier and try to wake up early to go swimming say 6am then come back at 10 or 11 to workout.