Adarq.org

One of my buddies that got me into lifting years back, he might be in his late 30s, recently had like i guess it wasnt a mini stroke or heart attack but pretty close due to stress n he just had a kid so he wasnt working out anymore.  He started going early in the morning so I figured id jump in there with him just so he keeps at it.  So we hit up some shoulders this morning, just normal bb stuff, db oh press, side raise, bent over raise and seated machine press, nothing fancy.

I gotta get my haircut at 11 this morning so after my haircut ima head back to the gym to get my normal workout in and then hit up the new star wars beta.

Thanks, yeah being on the road sounds a lot better than sitting in a hot prison all day waiting for it to be taken over.  I guess a lot of Sheriffs are retiring so it's now or never.  Also, if I can work it into my schedule, at least go at it slow, I still want to go to school for physical therapy assistant so I can do a Mike Barwis thing, open a gym and work with people who need it.

This afternoon after my haircut

Paused light skwaats: warmed up to 185x3
                          then: 225x3xmultiple sets with a pause of about 5 seconds or more.

OH skwaats: Just working on getting a closer grip and managed to get to my clean grip at 155 for a single(shoulder cramped up)

Power Cleans from boards to simulate the height of bumpers: OTMEM
135x3 for a few minutes
145x3 for a few
155x3 for a few
165x3 for a few
175x2 for 1 min
185x2 for 1 min
195x1 for 1 min
205x1 for 1 min
215x1 for 1 min(2015 PR)
225x1 for 1 min(2015 PR)

my back was on fire throughout so I am really happy with the PRs, cleans from the floor feels a lot better than hang cleans, next time I snatch I will do it from the floor.


Also, watched some videos of Frank Medrano, hes one of those bw gods on a bar doing crazy shit.  I've always wanted to be able to do that type of stuff so if i ever get down then i would at least like to work up to being able to do the flag and some creative pull ups.

This mornin

Half mile walk
Full Skwaats: triples
bar,95,135,165,185,215,225,255,275,305
Skwaats:325x10(2015 High bar PR)

Jump rope for 10 minutes

TImed 4x WODs
Cindy or catherine or something idk I never remember girls names:150 wallballs
Light grace: Cleansx95lbsx30
Light Randy: 65lbsx75
Jackie:half KM row and 30 fatmans(skipped thrusters, will explain why)

I fucked up lol

On the 150 wallballs I was trying to pace a lot slower than normal(fastest pace lately was 8 min 40 seconds) and I managed to do it in about 7:53 or so.
Grace felt super heavy, usually I can do a light one without a problem but had to do 10,10,5,5
             -Heart beat was crazy after the second set of 10
Randy was just blah lol sets of 10 all the way through with a set of 5,5 at the end
Jackie: for some reason whenever I row now my tendons n everything around it cramp up bad so I only did half km and thrusters was out of the question.

total time was something like 27 minutes which is terrible lol

total it shouldve taken 21 minutes...i mean i guess 27 isnt too bad then for doing them all back to back


got home and took some epsom salt and just waiting for the storm to hit.

I drink it, tastes like shit but it cleans you out haha

and thanks, I miss the days where I was doing 405 for 10 but eh I'll get there in time

Also, the song that got me jacked up for it was Hall of Fame by idk script or something

AAND what inspired me to do that metcon was dan baileys video of his team doing the 150 wallballs, grace, randy and diane  but only 1 person did each soo i said fuck it, gonna try it out haha.

Yeah massive dumps often lol  I felt pretty bloated and was retaining a lot of water so that plus my workout helped with that out.

It's from the team series but you'd probably like the 4 on 1 video more where Dan Bailey does 4 WODS back to back against 4 people from CFHQ which also inspired me the first time I did CF and almost died lol


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

and this is my jam right now

<a href="http://www.youtube.com/watch?v=jukv9Q1eR2g" target="_blank">http://www.youtube.com/watch?v=jukv9Q1eR2g</a>

Also, when I get my old job back, I kind of want to do 1 week on of regular meat n veggies etc etc and then 1 week of a vegetarian diet.  I just looked one up and it doesnt look too bad

consists of
Salad
LentilsLentils
1 cup

QuinoaQuinoa
1 cup

AppleApple
1

AppleDark Chocolate
AppleRed Wine
1 glass
protein powders, raisins and veggie burgers which I don't mind.  I love mostly steaks n burgers and over the years just slowly started to despise chicken and I dont want to do week after week of red meats so this might be a good break every other week.  Any thoughts?

So this morning

Forgot that I did OH Skwaats as well: worked with a wide grip into a narrow grip from 45-135.
Snatch grip deadlift holds: worked up to 245 for singles, idk how many but i did about 5-10 second holds
bicep work
lat pulldown: single handles and vbar
inverted rowsx4x10

was gonna head out cuz my buddy didnt show up but as i was leaving he showed up so i decided to do more work with him

BB rows: 185x3x10
seated Row for 4 sets
and straight bar pulldowns for 4 sets

had to get home and clean behind the stove n what not cuz we are getting a new one today so i gotta stay home and if they get here early enough I will go to the gym but if not then ill try to get my ass up to go tonight