Adarq.org

This morning- 15 min treadmill walk on an incline
                       15 min bike ride- 4 miles

some stretching

later i was going to do legs but ima switch it to chest instead, im feeling a bit tired and dont want it to hurt my skwaats

I felt really weak this morning

skwaats- worked with doubles
working sets: 365,385,405(405 was with knee wraps)

again last week i did these for triples without knee wraps.  I might go 1 more week of heavy and see how I am, if I crap out again i will do a deload with just light repetition days.

then the usual leg shit after

This morning i had a few things to do so skipped the workout but going in about an hour to hit up shoulders.

The plan

warm up- seated shoulder press- 15-20lbsx100 reps
                side raise-15lbsx100 reps

1 arm push press with barbell(have 1 side in a corner and push up on the other)worked up to 2 plates for sets of 10
kneeling 1 arm push press- worked up to 1 plate+10 for sets of 10
upright row-DB/BB- worked up to 50s for dbs for sets of 10 and bb 95 for sets of 10
side raise- 45 degree raises- worked up to 40sx3x10
rear delts- face pulls

Ab work- my standing cable crunches are getting stronger, up to a set of 5 with 145, 130 felt like 145 today about a week ago

Weird back workout

Deficit pulls- had maybe an inch between my feet and the bar
135
185
225
275x1
315x1
345x1(new pr)
365x1(new pr)
385x1(new pr)
405x1(new pr)
       -  The plates i was standing on, my heel was in the middle and the top of my feet were in a crevice on the outside that was lower than the middle which allowed me to be able to squat the weight up instead of a typical deadlift style pull.  More like a Eric Lilliebridge deadlift.  When i decided to pull 405 from the floor without a deficit, it was easy but it was harder than the deficit because I couldnt get into that same position.

speed skwaats- 8x2x225
lat pulldowns
called it good, hitting up rep work tomorrow and just random shit that i havent done this week

You guys are goin to think this is an april fools log just in february but its not and I have absolutely no clue how i was able to do this workout today.

On last weeks episode of Eric SkWAATS i did 405 for a double with knee wraps, On tonights episode I absolutely destroy it.

Difference is i started low bar which was idk 2 or 3 inches lower than where i was putting the bar.

warm up- 135-275: At this point i realize its going to be good because 275 felt like i was moving just the bar
315x1: Felt like just the bar
365x1: Felt like just the bar
405x1: Felt like just the bar
435x1: Felt like just the bar(New PR)
455x1: Felt like just the bar(New PR)
475x1: Felt like 7/10(New PR)
490x1: Felt like 9/10(New PR)
500x1: felt like 8/10(New PR)
             - I had a lot more in me but I hit a outrageous number and I am 4 months ahead of schedule.
315x10: easy as fuck i couldnt even really feel the weight
225x3x15 easy as fuck too

Heavy Hammy Curls: Full stack 3x10
Heavy abs

Over the weekend I ate fairly clean and Ive been drinking a lot of coffee with protein and i weighed in heavy at 299 but i think its just shit and water weight.

So I'm definitely excited!!!!! POWWWWW!!!!!

I feel like ass this morning, I'm sore alllll over the place, my right hip is sore as shit

this morning i might just go for a walk and stretch, tonight is chest

Lately did a back workout, nothing special, last night i did some recovery skwaats, just did multiple sets of 185 and 225 for sets of 10.  Close grip slanger bench 225x6x10.  Side raises, upright rows and tricep work. 

Went to go get some last night and all she wanted to do was "cuddle"  So i got up and left which sucks because if anyone knows central NY, during winter in Oswego its just absolutely shitty out and i drove in that shit for pussy and came up empty handed.  To top things off when i snuck outta her house i got a message saying my sister got jumped at a bar by the 2 uglies girls you'd ever meet.  So I have a lot of pent up anger, about 2 years worth since I can't get arrested or else I lose the state job soooooo mondays SKWAAT session I am looking towards getting 530 or 550, ik its a big jump but I went from 465 to 505 from 1 week to the next on deadlifts because I was just absolutely pissed off.