Adarq.org

Skwaats: plan was to do doubles at 275 until bb speed slowed down and didnt quite go like that
BB/135/155/185/205/225/255x10-3
275x4x2
got bored
275x10
As far as full squats go this is a i guess PR, they may not be as low as when I don't have my knee sleeves on considering they are tough and sometimes make it hard for me to get ass to grass.  They are feeling a lot more natural though and my set at 155 for some reason felt perfect, barbell was in the perfect spot, form felt perfect, went ass to grass and then the other sets I felt like i had a hard time getting the barbell into my back.

DB Front squat
125x2x10

Hammy curls: single legs from 30-75 for sets of 10

no bball, rained

Diet so far

Bfast
2 rice cakes: 100 calories and 22 grams of carbs
2 eggs: 160 calories I think
1 pear: 100 calories
2 small pieces of sausage, idk how many calories idk around 200 calories or so
Total: 560-600 calories
    Pre-workout and felt full and the rice cakes actually tasted good AF

Lunch: my angus beef in 8oz package stuff idk its good though
            Birds eye steamable noodles, broccoli and cheese
630 calories/  total so far:  around 1200

The rest of the day

Oatmeal bars, turkey slices and turkey sausage

I got my paper for the agility test for one of the counties already so I must have gotten a high score on my test.  I will still take the post office job if I get it over that county but the other two I can't pass up on.  I will be hopefully getting a call for an interview soon which will make me more jackederest and tannerest for a few reasons.
The shifts are 12:50-5:10 mon-saturday but I can pick up more hours at other offices if I feel like it.  I won't need to go diesel and buy way too much food for work considering I can just eat lunch, bring a small snack and then go right home and eat dinner, I wont have to keep buying my shows on amazon, save money on gas cuz it's only 5 miles away and I can still work out in the morning.  Hopefully it works out but if I get into the jail in Syracuse then I will switch to Hercules gym, it's where some of the strongest mofos are but on the girl side, the chicks there praise cat deadlifts and just shitty form but they have nice equipment.

Was going to play bball this morning but I left the house and had to haul ass to my car because I was under sniper fire.  Once I escaped I got halfway to the gym and had to take a detour because I ran into a sharknado.

Got to the gym

Bench
warm up: 135,160,185,205,225,255x10-3
275x5x5x4x3
Close Grip: 225x8-10/135x a lot

Had to fight off some ninjas

Incline DB press BB style: 60x3x10-15
Flat DB flyes: 35/40/45/50/55/60x10
Machine press:200-100 drop set

People asked me to show them my workouts but I said IDFTS and deleted them, about 30,000 pages worth.

Bfast: 2 eggs, 2 rice cakes, coffee, 1 pear and a 50gram brotein shakes with half milk half almond milk.

I was one sexy mother fucker when I was leaner.  I found my onedrive whatever that is and it had old pictures on it and yeah I must have taken that one to show off to some chick.  I find it weird that this one drive thing had old pictures on it and it's just creepy.

I have my interview on Tuesday and at the minimum of 35hrs I will still pull in about 120 more per week than I am now but there is a chance that I will do like 2 hours for 3 days at other offices but for now I'll just sit back and relax. 

I won't have to buy my shows anymore which would be nice, I can go on a regular meal plan, I will save...well i mean right now i drive about 65 miles a day if I go to the gym.  With this job I will only be driving 22 miles a day.  Say my car gets 25 miles to the gallon which I still think is a bit high, I still spend around 29-30 bucks a week in gas.  With this new job I willl spend 10 dollars lol....I better get this job.

I just want to leave work right now lol

anyway ill just stop by the gym after my drug test tomorrow and do what I can, possibly back and arms

https://www.facebook.com/xamazingx/videos/272309319776847/

ET has a point

SUPA PUMP

Notes:
I will start doing DB RDLs first, by doing these first with heavy weight and really flexing my lats lead to a better back workout
Doing 3 different hand grips and ways of doing side raises fucking kills and works amazeballs

DB RDL
60x10, 70x10, 85x10, 100x8, 110x5, 120x5
       -Lats and hammies were pumped up

DB Row:  Worked up to 85s really squeezing and slowing the movement down

Lat pulldowns: this is where it got good, on the first set it felt like I had a back boner, tons of blood rush
I went heavy then back down, and yeah wow

Shoulders: OH press from 95-155 for sets of 10
DB Side raise: 20,25,30x10
Grip with hands all the way up to the side of the db that is out away from your body, middle or normal grip and then grip all the way back towards the side of the DB thats near your body.  DBs started out at my side, then on my quads and then in front of my body.  I focused on keeping "pinkys high" and Id do a lot and lean forward and back forward and back and by the end my entire delt was pumped.

I should also add that changing the grip makes the movementa lot harder which is why I didn't gof heavy with them.

Woke up late today to a phone call but I still thought it was only 7am, idk why i slept for 11 hours but oh well.  Will try to get to the gym at 7 to hit legs tomorrow then get ready for my interview at 11.

Warm up bench
135/165/185/200/225/255x10-3
Working sets
275/290/300x5-3
225x10

DB flyes: 30-55 x 5lb increments

tricep pushdowns, see even centopani video

push ups

30 minutes of bball, I was able to go maybe 1 step in front of the half court line and do a "foul shot" so that was pretty dope