Adarq.org

First circuit

400m run
bench-225
pullups


for 5 rounds my old time was 16:30
New time- 14:20

I want to work up to 10mph for all 5 rounds

the cardio was fairly easy, i started to get tired by round 3 but the first 2 i was really fine, 4 and 5 is when it started to hit me

Cleans-135
dips

21-15-9

massive push up circuit, about 7 or 8 rounds of it, probably a total of 240 push ups

i did a lil machine work and that was it

tomorrow ill just be doing single muscle groups in the afternoon and some WOD in the morning, not sure which one maybe the burpees one that i skipped

weight- 267.2

would have been 265 if i didnt cheat really bad on my diet this week

O wow I didnt update all week...ill just do a recap

monday- legs- worked up to 275 front squats
did some front rack bb lunges- worked up to i think 165
other then that same shit

tuesday- shoulders- worked up to 255 for push press
finished off with 100 reps of 80lbs which was still fairly easy

wednesday- back day, had to leave during lunch at work to do this, and this was an awful workout i was way too sore and tired so nothing worth mentioning

thursday- chest

First circuit with the 400m run, bench 225 and pull ups I got around 14:08 but I think i started later than I really did so anywhere between high 13s and 14:08

Tomorrow morning

cleans- 185x3 on the minute for 5 minutes then 205x1 every minute for 5 minutes

then Burpees which ive been skipping out on for idk 100 reps
and what else idk if i do more then ill post it

Yesterdays leg session

OH squats- 135x5
front squats- 135x5
                      185x1
                      225x1
                      275x1
                      300x1- at this point threw the calf raise machine under me to get a sense of height so it was a touch and no
                      315x1
                      335x1

cleans- 135x3
            185x1
            205x1
            225x1
            240x1- new PR

circuit for 5 minutes 5 reps each

DB clean and press
db snatch
db high pulls


lunges- 135x2x5

single leg press on machine- idk worked up to 205 i think for 10

10 rounds

med ball throwsx5
burpeesx5


TOday Shoulders

im gonna try for

shoulder press-
5 reps light weight- Im thinking 110lbs (40% max)
5 reps medium weight- 165lbs (60% max)
5 reps heavy weight- 215

this was pretty good

seated clean and press
side delt raise
rear delt raise
21-15-9

this one was rough

5 rounds

75 reps total
Complete as many reps as possible in 7 minutes following the rep scheme below:
65 pound Thruster, 3 reps
3 Chest to bar Pull-ups
65 pound Thruster, 6 reps
6 Chest to bar Pull-ups
65 pound Thruster, 9 reps
9 Chest to bar Pull-ups
65 pound Thruster, 12 reps
12 Chest to bar Pull-ups
65 pound Thruster, 15 reps
15 Chest to bar Pull-ups
65 pound Thruster, 18 reps
18 Chest to bar Pull-ups
65 pound Thruster, 21 reps
21 Chest to bar Pull-ups...
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc

made it to 14 reps on round 21 of thrusters

shoulder press 3 sets of light weight

weighted crunches- 100lb dbs 3x10



then db work and might finish off with a ladder or something i forgot what i have to do

Last weeks "chest" day

400m run-bench 225, pull ups circuit for 5 rounds for time

Time: 12:50

pretty badass since I was trying to get into the 13s


then the regular shit, cleans and dips 21-15-9

nothing else different happened


today is legs

2 kids in the gym today lined up next to eachother in front of the mirror and looked at their stomachs, one was just skinny and the other super fat.  It will make me appreciate having my own gym if i get into corrections because I will decide who joins and who doesnt. idk what hashtag means but hashtag i have public fucking gyms

also noticeable gains, weight lol around 270 but

trapz- a lot bigger
and even though im not as lean as I was I can still tell that my back is waaaay bigger than the last time i posted a picture on here

my arms are staying the same with bassically zero direct arm work
legs are a lot bigger, i even ripped my pants that i wear for work(the thighs were super tight, it looked like i had those 70s bellbottoms or whatever the hell they are called on)
sadly my chest is staying the same

I made the mistake of taking hydroxy cut and super pump before the workout...incredible energy but i felt like balls

"chest" day

Warm up

Cleans- On the minute every minute for 10 minutes
185x5 reps
50 reps total

this was a lot easier to do than when I maxed out last time, if i maxed out today i probably would have been in the 250 range


Bench-first 5 minutes i used 225, last 5 i used 185, 5 reps each set
farmers walk-80lbs dumbbells

AMRAP in 10 minutes

This was a lot harder than the running circuit i usually do

I had a puking feeling when I was done


3 rounds of push ups at different heights, failure at every station

machine work, a couple sets of 50 reps for chest press and flyes

and that was it

It's warm out so I figured id try a dunk session.

starting off- 8.5 feet felt shitty but then i got into the groove
9ft- last monday I couldnt even dunk this with 2 hands and barely with 1
      - today I easily dunked it off 2 without trying hard and dunked 9.5ft

10ft at the gym i was only barely touching the rim off a full run up and today i snapped er pretty good

ik the program im on isnt magical but just my body used to jumping again, but i dont think tis too bad for a 5'10 270lber

w/r/t rain tax: not white house, not sure where you heard that. just maryland, where governor o'malley signed a law last year, passed by the maryland legislature, authorizing a tax on impervious surfaces (ones that don't absorb any water when it rains) for 10 counties and baltimore. basically a small fee levied to help pay for upgrading stormwater management systems. it's up to individual counties how to implement it.