Adarq.org

i mean some places already do impervious surface taxes. the town next to my hometown, for example, and my girlfriend's hometown. it's a pretty sensible thing to tax, really. for maryland, the bay and its tributaries aren't going to clean themselves up, that shit is expensive. hardtop and roofs and stuff are among the leading contributors to water pollution. solution: tax owners of things that harm the environment to help clean up the environment that we all help damage.

Shoulder day

Heavy thrusters

135x3
185x1
205x1
230x1- new pr

Heavy front raise- worked up to 95x5

DB Circut-21-15-9 rep scheme, 21s-25lbs....15s-35lbs......9-45lbs

Clean and press
side raise
front raise

Heavy db upright rows- worked up to a single on 100s

"power shrug" idk i put the pins to the height where the bar starts when i do hang cleans then powered the shit out of it into a shrug

worked up to 500x2

machine work-shoulder press

100 rep shoulder press test- 135lbs
stopped at 30, then 50, 70, 90, then finished with 100

Heavy abs

walking db russian twists i guess u can call it- worked up to 75lbs

heavy crunches- 100lbs dbs 3x10

Bench- worked up to 350 for a single, it wasnt hard but I didnt want to risk going heavier for nothing

Bench-185
farmers walk-80lbs dbs

AMRAP in 10 minutes


Push up on floor-x10
Push up about 8 inches up on the side of the squat rackx10
med ball throwsx10

5 rounds of this then 5 rounds on the other side of the squat rack where the bar was raised higher

machine work

then some tricep work

waited about an hour for my buddy to get there to do another quick workout

push pressx5
bench 135x5

10 rounds of that without rest

idk im out of it and i cant think but it went something like that

Shoulder day ooo joy

Heavy thrusters

worked up to 240 for a new pr

THis felt heavy but my legs are fried so i didnt get a whole lot of help from the squat

For time- 15 minutes

idk ill call it a front and back thruster complex
so a front thruster into back squat then into a push press etc counts as 1

thruster complex-30 reps(60 total thrusters)- 135lbs
crossfit push ups-30 reps
pull ups-10 reps

-the crossfit push ups idk what they call then but you go all the way down then pick your hands up off the ground and then push up



db-25lbs
clean and press
side raise
front raise-plate

21-15-9

then i did 21-15-9 for seconds of overhead hold, side hold and front holds with 10lbers

ab work

resting now then gotta train my client at 630 and ill get into jump roping and burpees with him

First workout of the day

Cleans

210lbs 3 reps on the minute every minute for 7 minutes then switched to doubles for the last 3

played around with my kettlebell

incline db press-50s 3x20

jump rope- idk how many i did really.  started off just jumping without counting for awhile then decided to try and hit 100 without stopping and that lasted about 4 or 5 times

then i did the idk crossfit push ups for a set of 50

also did some heavy tricep work

thinking about going back right now or fairly soon to do another one

front squat-didnt feel strong on these today

worked up to 315 but it was a full front squat, normally ill go maybe a lil below parallel or parallel

back squat- worked up to 390- felt decent

cleans- went for heavy singles for 10 reps but did singles switching out with my workout partner

used 225

pool room- about 90 degrees and it was so bad that it was hard to breathe and i had to leave after each exercise to catch my breath..buuut here it is

all of them 50 reps

Burpees
med ball throws
sit ups
the hands off the floor push ups


I was going to do more after this but if I did i would have passed out or puked ooor both

Todays workout's gonna be a doozy

Deadlift-225lbs
reps-10,9,8,7.....1

power clean-165lbs
reps-10,9,8,7.....1

Bench Press-185lbs
Reps-10,9,8,7.....1

This wasnt too bad, the deadlifts were the hardest

2 rounds
KB Swings- 50 reps
Lat pulldown/row machine- AMR until kb swings are done

-this was rough, biceps were just shot

Circuit
Air squats-100
burpees-10
push ups-50
jump rope- 100


Basically I got to the gym and my workout partners said we gotta be done by 630( 3 people working out for a hour and a half doing all this shit? idts) so time restraints piss me off  and he copped out early and i finished up.

The pool room is getting a bit easier to workout in and the burpees are a bit better