Adarq.org

5/21/11 Saturday BW=173.2

pogo jumps 3x8
depth drops 28" 3x5
squats 8x135, 3x4x225, 3x225
seated toe raisers 65# 4x10
bench press 8x135, 6X185, 4x195, 3X195


feeling good once again.
time to rebuild rinse and repeat.
responsibility 1, progress 0.

5/12/11 Thursday - went out and jumped, lots of low rim dunks felt good maybe 30" running at best.

5/14/11 Saturday BW=170.4

pogo hops 3x8
depth drops 30" 3x5
jump squats 90# 3x5
bench dumbell 55,60,65,70 = 10,10,8,8
squat 10x135, 10x185, 3x205
Pull up BW 9,8,7
seated toe raiser 65# 3x10
incline sit ups 50

Lower back has been super tight lately, tired to go at squats a couple times this last week and don't have full ROM. I couldn't get past the warm up. didn't really hurt just felt real limited? wtf?
been trying to take it easy but hope to be back at 100% soon.

Been off the train for a few weeks..... I played b-ball tonight 5/10/11 and last tuesday 5/3/11. feeling general wear and tear lately + getting training time wasn't working out. reset and comeback. again.

4/26/11 Tuesday BW=171.4

Played b-ball last night. felt ok but my knees have been bothering me for some reason. haven't hit squats since last Thursday and have been lifting light for the last 3 weeks and still my knees are sore. WTF? not feeling it lately.

back to the gym tomorrow.......

4/17/11 Sunday BW= 170.6

pogo jumps 3x8
depth drops 28" 3x5
jump squats 95# 3x5
squats 5x185, 10x205, 10x205, 10x205
seated toe raisers 60# 4x12
bench press 8x135, 3x6x185
reverse hypers BW+10 3x15
pull ups BW 10,9,7

Tried to follow up the squats with deadlifts but wasn't going to happen so I stopped with warm up set. Felt like a pussy tonight when I was looking at myself in the mirror and wondering if I have it in me to make progress. Some of the cats in here put in work, and with the frequency that would put me in the hospital. sometimes I wonder if I got a crap hand in the recovery department or I am just a nancy. (rhetorical don't answer this)

Thanks for the motivation.

4/10/11 Sunday BW=171.4

pogo hops 3x8
depth jumps 24"-24" 3x5
jump squats 95# 3x5
squats 6x185, 3x10x205
seated toe raisers 60# 4x10
bench press 10x135, 3x8x175, 6x175
reverse hyper BW+10 3x15
pull up BW 10,

Ran out of time on workout. Getting my reps up on squats which feels good, hard when I am used to doing less reps tho.

4/7/11 Thursday BW=172.0

squats 6x185, 4x8x205
seated toe raisers 55# 3x12
reverse hyper BW+10 3x15
ham curls 100# 3x8
bench press 8x135, 4x6x185
pull ups BW 10,9,8

4/3/11 Sunday BW=171.8

pogo jumps 3x8
depth drops 24" 3x6
jump squats 95# 3x5
squats 10x185, 8x205, 8x205, 8x205
lunges 135# 3x6
seated toe raisers 55# 4x10
bench press 8x135, 4x6x185
pull ups BW 10,8,6