Adarq.org

This Morning

warm up- 2 rounds
30 jumpin jax
push upsx10
15 arm circles

1/2 mile run

pool room

"partner" workout
120 push ups, one person does as many reps n the other person continues until you hit said reps.
I did probably 70 myself or more.

wall balls, 100 reps we switched every 20 reps

fatman pullups x60

15 min arc trainer

later if the weather holds up ill do skwaats

Skwaats!

This morning it felt weak since changing the day im doing skwaats and it being morning im generally weaker.

Skwaats
warm upx2 reps from 225-315
335x1
365x1
box skwaat
385x3
405x3
430x1
440x1
450x1

hammy curls, single legx10 reps at 30, 40, 50, 70, 85lbs
double leg- full stackx10

standing cable crunch 4 sets at 85lbs
lying dumbbell idk overhead crunches, worked up to 25sx10

I did shoulders this morning

BB OH press- worked up to 200x2
Standing DB press- worked up to 80sx10
db side raises, 30s-45sx10 each by 5lbs
some ab work and bike work.

Tonight is the bw circuit n shit.

I'm also having a hard time with fully committing to running and what not since i busted my ass to get to my pathetic 425 squat and itll just go to shit once i start running.  So ill have to switch my mind set i guess and follow the navy seal book I have

ima keep with the running, only running helps me with it since I dont want to be in the slow group for the academy n feel like a dip shit, i just wont go too hard too fast with it.  Tried to go tonight but theres a snow storm, perks of living in NY! ugh horse shit, i shouldve moved when i had the chance.

Yeah, if i can do a slow 5 mile then id be fine, idt they run as much as they say they do.

This morning
-workout partner just bitches and bitches and bitches so i was a wee bit pissed during it.  He has an excuse for everything and if he sees me doing something like i did for abs hell go down n just sit in the bathroom until he thinks im done.  But hes only there to give me spots, whatever else he does i dont really care anymore, when he starts bitching i just walk away.

Stiff legged rack pulls(maybe mid shin level or a little lower)
bar, 95, 135, 185, 205, 225, 275, 305, 315- my reps went from 10-3

Good mornings- just getting used to it since I havent done them since idk HS so about 7 years and doing it with a straight bar is a pain in the ass so I just used 135 for 10 reps

Lat pulldown, straight bar and handles- 4 sets each, 10 reps each
biceps

tonight is SEAL shit

quick Chest/Tris, had to get my haircut in the mornin

Felt heavy as hell, my chest n tris were destroyed from last nights push ups

Bench- 3 grips close, my normal and wide grip
bar-20,20,20
95-20,20,20
135-10,10,10
160-10,10,10
185-5,5,5
205-5,5,5

Tricep pushdowns- used V Bar
started at 50 and increased the weight trying to do 20 reps each weight, when i could make 20 reps i went to 15, when i could make 15 id go to 10, if i couldnt make 10 id switch to the rope pushdowns same system
50-100x20 reps
110-120x15 reps
120-160x10 reps

while i was waiting for my workout partner to get done with his pushdowns i was doing lying tricep extensions

then some standing cable crunches

Didnt hit the gym this morning because I had an interview and a nasty headache.

Tonight

Chest-tris-bis

Bench warm ups
barx10
95x10
135x10
185x5 paused
225x3 paused
275x1 paused
300x1 paused
Working sets
315x1
325x1
335x1(2014/2015 PR)
SLANGER BENCH (Mark Bells Slingshot, Original)
Got used to it at 225x5
275x5
315x5
335x3
350x2
365x2
395x1
-Had 405 in me but 1 spotter so I wasnt going to risk it.

Incline bench(DB)
60x10
70x10
80x10
90x10
100x10

Tricep pushdown circuit
VBar regularx10
Vbar bent over JM pushdownx10
Rope pushdownsx10
single arm ropex10

3 sets of that, the weights varies i think I used 160, 160,110,40 for my last set

some bicep stuff but my triceps and chest were so pumped that i just didnt feel anything in my biceps

chest press machine- drop set from the whole stack to 100lbs