Adarq.org

week 39
GPP week 2: mon, lower A

prehab, warmup

warmup sprints
sprints: 5 x 20m

ME jumps: a handful
MR tuck jumps: 4 x 10

REAs:
4 x 3, 45kg

Squats
3 x 8, 90kg

18"stepups
3 x 8: 60, 60, 65kg

Reverse lunges
3 x 8, 20kg

BB calf raises
4 x 5: 90, 100, 100, 100, 100kg

pullups
3 x 11

dips
2 x 17

core
did some cable chopping thing, but reversed the direction, from low to high
2 x 5 each side.

no time to stretch, it was either stretch and go home without the shower, or shower and head home.
i chose the shower, for the wellbeing of fellow passengers on the bus ride home :p

<a href="http://www.youtube.com/watch?v=zkciMlK4e9I" target="_blank">http://www.youtube.com/watch?v=zkciMlK4e9I</a>

this was the first one, early on.

heya adarq, whats it for this week?

wassup for next week dude?

week 38
GPP week 1: Wed, lower B

warmup, prehab
sprint warmup
sprint: 3 x ME, approx 20m

ME jumps

(fuck, forgot the tuck jumps!)

jump squats
5 x 3 x 20kg

Pin squats
8 x 60, 80, 90

DB walking lunges (3sec pause)
7, 5, 4, 5 x 25kg each hand

grip gave out on this, had to drop the weights, and regroup before retrying.

dips
2 x 20

pullups
1 x 15

losing grip, couldnt hang on properly :/

i think my back need more work as compared to the front.

i could do more for the incline bench, but had to cut back abit to save some gas for the pullups.

its the first time im doing sets of more than 8 reps, gotta get used to it...

oops, edited already.

haha, its the first time im doin reverse lunges, so i thought to start slow, seein how i had another 3 days more.
but yea, 60kg in total is weak sauce haha!
i was trying to do it with my hams, and not to rely on quad, due to zgin's comments of reverse lunges being ass rape making me think its more a posterior exercise haha!