Adarq.org

Tuesday- Chest work

some power benching, 4 plates for a set of 5 that i worked up to
cable flyes
tricep pushdown on power bench, some cable work, nothing amazing
30 mins on stair climber

today- on accident, i did shoulders

OH Strict i went to 175 for 5
Push press- 185 to 260, possibly good for 275-280
dumbbell work
30 mins on stair climber

later tonight if i dont fall asleep ill go back and do some back work

I've been sick, go fucking figure

yesterday i was too worn out to go and this morning i thought i felt better than I really did

This morning

Squats- did 225x3x5 with a 4-3/5-"fast" tempo, so 4 seconds down, sat in the whole for 3-5 seconds then just went up as fast as I could
        -  This wore me out quite a bit and did a few 1 1/4 squats with dumbbells and that was it for that i felt like i was gonna pass out

recovered for a bit and did hammy curls and rode the bike for 10 minutes

now im resting and if i feel good by noon or so ill go out and do grace with a lighter weight

Gonna dust off this journal and get back at it

I've been sucking at life lately and since September I have been working 60-72 hours a week so my gym time has been like once a week at best.  I have also been going through the shit to be a CO and I am almost hopefully through it so with that being said, this week i am taking it easy and doing a decent workout for each body part just to get everything going again then I will go harder next week

monday- Chest

Bench press reps- 10-9-8 down to 1 with increasing weight from 135-245
super set with wallballs
increase in reps, from 10-60 increasing by 5 reps each round

DB hexpress

I forgot what else


Today- Pendley rows up to 235lbs
            Lat pulldown- 6x10
            straight arm pulldowns
            cardio on the bike

I was doing a temporary site in Utica which is about a hr n a half drive from my house  and then the site in ithaca which is a lil over a hour drive from me, all 12 hr shifts so i turned into a fat POS again.  I told my supervisor that i need to get back to it so I am just working the weekends for awhile.

My goal is to just get into decent shape by the academy lol thats all I want

Chipper for tomorrow night

Thrusters- 10/10/45#
                  5/5/135#
                  1/1/? whatever i feel like i can do for heavy singles
Wallballs- 50 reps
Clean and press- 30 reps
wallballs- 35 reps
KB swings- 50 reps
wallballs- 25 reps
OH Squat- 25 reps
wallballs- 15 reps
burpees- 25
wallballs- 10 reps

Bench/row/wallball circuit

Round 1
Bench- 135x10
Row- 1 min/.300
20lbwallballx10

Round 2-5 was the same just did 185, 225,245, 270

Push up circuit I used to do on the squat rack with varying heights

tricep and ab work

weight- 289

I havent been measuring or weighing anything but mainly chicken breast and green beans, sometimes like just now ill make steak and what not.

My diet before was shit, I was eating probably once a day and I had a irregular sleep pattern since id do like 2 overnights, 1 day off then work day shift then work overnight etc etc.

Its veterans day i think so the gym is closed so ill be doing olympic shit outside for the last time since its looking like snow for the rest of the week and its the last warm day   NY sucks ass

hmmmmmmmm shoulders n shit today

Heavy Thrusters, a lot of wallballs with dumbbell work, havent figured it out yet but ill plan it out when i get to the gym..jackie might be a good WOD to do

Supplements, Creatine, 1 table spoon for each meal and before bed and waking up. 

Isn't that a shitload of creatine? Must be like 25-30g/day.