Adarq.org

Yeah haha that's what I had to do, I noticed it at first then I didn't notice it again until after my run.  I have to get the linkage fixed so I only had about a half hour this morning, will go back in a few hours.

Light run- 2 miles at a 6 min half mile splits.  Cardiovascular wise I was fine, breathing stayed consistent from the first half mile on and could've kept going for an hour if I wanted.  Later I will be doing bw movements, stretching and a brisk walk.  Tonight will be my focus on a 8 min mile pace.

I noticed cuz of my Donald duck ass that I was leaning forward in the run and it made things harder and burnt my legs a bit more, so stretching and focusing on keeping upright.

Weight, didn't even move...my body just defys the laws of physics and jesus and man because no way in fuck should I not be losing weight.

Well we have freezing rain and the roads are covered in slush and ice so no gym, made it halfway to the gym and someone came into my lane and almost went head on so I said fuck this shit.

No fitness test, I was told if I called in on saturday that I would get shit canned because theres no one to cover my shift and theres a good chance we would lose the contract and I cant risk calling in, losing my job to go to a fitness test that I am not ready for.

I still have 2 sheriffs left, and Im taking a test for jamesville CO and my counties custody officer in April

So Adarq, I would like to Collab with you about making a new program designed to keep my muscle but get better at running.  I would like to get down to 10 mins for the 1.5 miles.


I would like to leave legs on fridays because of the weekend being rest days

I would like to run everyday or some form of cardio even if its 2 days long distance, 2 days "sprints" and  1-2 days of active recovery on a bike going 10 miles or something(I'll probably have to get a pillow or something)

Now I am wondering if I should go with,
Mon-Push
       -long distance
Tuesday
       -Sprint
Wednesday-pull
       -Long Distance
Thursday
       -Sprint
Friday-squat
        -Active Recovery(bike with pump session)
Saturday
        -Active Recovery


For the workouts, 1 heavy movement then supa sets for 10-15 reps area

Long distance will be starting at 2 miles and over time I will increase it by .5 miles whenever I feel like 2 miles isn't working me hard anymore at lets say 6mph

Sprints will be 1 mile- Working towards a 5:50 mile

Goal Body weight: 215lbs

Before I felt like I was going through the motions but now I am legit motivated, I dont want to sit there and have to plan out a fucking  week where I have to try to get ready for it.

So adarq if you feel like tearing it apart I'll be here to listen.

Well I'm uber duper super pissed

My weekdays are an open schedule at work so I pick the days I work then they fill in the rest.  I was scheduled for sat-wednesday and after I called in yesterday due to the weather, all of a sudden he gave my tuesday/wednesday away to someone else.  He's a shitty cock sucking piece of shit "supervisor" who does everything he says we shouldn't do and his bff gets special treatment.  I might just try for the post office or something if they have a test, get good benefits and pay and I will only have to drive 3-4 miles to work. 

I'm going to the gym tonight to bike and run my moobs off and I just got my new hat and hip circle in so I will play around with that.

Well that sucked.

  felt super shitty after back.  Felt tight and hard to breath, hips kept pushing back so I'd lean forward and just overall felt exhausted with a 10.30 mile pace.  As bad as I felt if I can figure out pacing soon then I should do better, I came out way too fast and that doomed me at the half mile mark.

Gonna walk/ jog another mile n fill this out at home

Hey man,

Would you say the compex is definitely useful in recovery from your experience so far?

My quads were sore and and weak yesterday so I threw the compex on them last night.

45mins x endurance setting
20mins x active recovery setting.

What I did was turn it up until it felt like a cramping spot appeared on my leg and it worked the knot out and just kept going up and up.  My hammies and glutes are sore but my quads feel refreshed.

Might be changing jobs if they piss me off more, if that's the case then I will be doing 11pm-7am and working out afterwards.  Also thinking about the post office that's hiring near me.

Anyway I also sent in my canvass letter for a sheriffs departments yesterday and I am 17 on the list so hopefully I should get in first round.

Lol I think all of the getting stronger and all that stuff is bullshit but as far as recovery goes it works.  Tonight I'll use it on my biceps so i will let you know how well it works on other muscle groups.  When you turn it way up its like a massage.

Fatty today, upped the amount of food I ate yesterday and yeah it made me heavier along with all of the protein shakes and fluids

The running programs are starting to be a joke and annoying, I cant ever get on the track so it takes forever to recognize that I am on a treadmill so even though I am going faster than the speed it wants me to go it tells me to speed up or to take a break.  Theres a 5 minute warm up and it still wants to start out at a fast walking pace which kills.  So I might look at the nike one I downloaded and see that that is like but I ran 1.6 miles today, my legs and hips were just broken.

Tomorrow I want to try to get on the track when no one is around or hop on the treadmill and do speed half mile runs.  If I am on the treadmill I want to warm up and just try for 8 min mile pace.

Today
Bench: 275xdoubles for 3-5 sets
Drop set 225x5
135x10

DB OH press: 30x10, 40x10, 50x10, 60x10, 50x10, 45x10, 40x10, 35x10, 30x10
I cant remember if i did DB presses
DB Flyes: 30x10, 40x10, 50x10, 45x10, 40x10, 35x10, 30x10, 25x10, 25x15 partials
DB side raise:20x15, 25x10, 30x10, 20x2x10
DB Front raise: same as side
push ups- 3 sets

machine drop sets