Adarq.org

12/13/11 Tuesday BW=172.0

squat 5x165, 3x185, 2x205, 3x225

feeling great, getting good sleep, eating clean. Weights feels great at the moment.

 going after Dreyth's mixed rep range on this schedule.

Sun - 1x4 (88%), 2x7 (77%)
Tues - 1x2 (88%)
Thur - 1x4 (88%), 2x7 (77%)

This is workout #2........

12/9/11 Friday BW=171.8

1 hour league b-ball

12/10/11 Saturday BW=171.4

bench 6x165, 5x185, 5x205, 5x205
pull up BW+10 3x8
standing overhead press 95# 10,10,9
dips BW+10 3x15

Lower body on Sunday.......

12/2/11 Friday BW=171.2
1 HOUR B-ball


12/4/11 Sunday BW=172.0
squat 6x165, 4x185, 6x205, 6x215, 3x225, 3x225
ham curl 125# 3x8
seated toe raise 75# 3x10
bench press 6x165, 6x185, 6x195, 6x195
pull up BW 10,8,8

12/6/11 Tuesday BW=172.6

pick up b-ball night. 2 hours off and on. Felt light on my feet, finally in b-ball shape just in time for end of season.

got my p90x abs workout in.

weight is creeping back up  


Happy one year anniversary of this progress log today!!!!!!!!!!!!!!!!!  

I'm down about 10lbs, stronger faster and I can jump at least a bit higher!  

10/23/11 Sunday BW=167.6

pogo hops 3x8
lateral cone hops 3x8
depth jumps 24" 2x5
jump squats 45# 2x6
squats 5x135, 5x185, 5x225, 5x245, 5x245
lower back hyper BW+5 2x20

From yesterday..... feeling a all over sore today. in a good way.

10/21/11 Friday BW=168.8

b-ball league night. great game first W of the season.

Got some jumps in after the game just better than 31" RVJ after game. With fresh legs easy PR time. Can't wait!!!

p90x abs also.

10/14/11 Friday BW=167.8

b-ball league 1 hour

Still out of shape, still feeling the punishment.

10/9/11 Sunday BW=168.6

pogo hops 3x8
lateral cone hops 2x10
depth jumps 3x8 24"-24"
jumps squats rhythmic 45# 2x8
squats 5x195, 5x225, 5x245, 1x245, 5x225, 5x225
lower back hyper-extension bw 1x20, +5 15,20
bench 185# 6,6,4
pull up BW 8,6,7
P90X abs

more basketball on Tuesday. need to get lungs and confidence back to avoid being annihilated. again.

10/1/11 Saturday BW=166.4 PR!!!!

pogo hops 3x8
on box jumps 24" 3x6
depth drops 24" 4x6
deadlift 5x135, 5x205, 5x235, 5x245, 5x245
BSS 60# 3x8
standing calf raise 110# 3x12
bench press 185# 3x6
standing overhead press 95# 8,8,7
mod grip pull up 8,8,6
p90x abs

My kid thinks this guy is funny