Adarq.org

Yeah its pretty bad right now, I will either have to go in earlier or later to avoid the noobs

Just getting back at it, it was closed on xmas and Monday it was only open til noon and I woke up at 11.

Today

15 run (back started burning up)
15 walk
15 run (felt fine)
15 walk

Just did the tabata that I've been doing lately but for 23ish minutes.

I have to lower the working time and increase the rounds.  Trying to do push-ups for a minute straight isn't realistic for multiple sets.

I think 30 seconds will be more reasonable and make it so I won't be taking breaks.

Going to head back into the gym n idk either walk or leave depending on how crowded it is.

Run
3.1 miles in 30 minutes
Realistically only 3 miles.  I stopped a few times to get water or let my leg rest.  My lower back n right leg started burning around 15 mins.  Cardio wise I was pretty good.

Deadlift no chalk up to 315x2 double overhand.  Just wanted to get over 300, wasn't feeling good enough to go heavier.

Db DT
50s
12-9-6
Deadlift-hang power clean- oh press
5 rounds

Then the burpees thruster workout

I got to 50 reps and I was dead.  It was to the point where I had 10 seconds to do thrusters so yeah no bueno

I also did drop sets with lat pulldown and row

Also walked after my run.

I feel like used toilet water

Ugh so sat midnight my phone says 8 miles at work and 5 sun midnight.

I'll go in to just walk and stretch before the workout, I'm not expecting a whole lot.

Also today kind of a buzz kill my buddy strained his back during deadlifts and was pissed.  He did everything you're not supposed to and i even told him so and he ignored my advice and kept doing it.  I even told him if it's not too bad to just swim for awhile but noooooo.

So ill be working out by myself again for awhile.

Tomorrow

Run/walk
Mile-5 min walk-mile-5 min walk
Just do that for 4 miles so 1hr total.

Then upper body mostly chest and arms with a little bit of shoulders.

I want to do man makers, pretty much a db hex row in a plank position then imagine a burpees with the dumbbell without the push up

It is what it is, at least I can do what I want instead of wods full of burpee box jumps n stupid shit like that in a crowded gym.

Also, back, trapz, tris are wrekt from doing the 55 cleans, 55 oh press at 135.

Today was a bust

Run 1 mile, rest 5 mins, run 1 mile, rest, run .25, walk 15 mins

So I gotta yet again ease into running at higher speeds because my right hammy cramped up on me so I had to stop.  I did 6.2mph then 6.6 then 7 and that's when I cramped

So that sucked balls

Wod

5 burpees

5 burpees
25 push ups

5 burpees
25 push ups
50 wallballs

5 burpees
25 push ups
50 wallballs
100 jumping jax

5 burpees
25 push ups
50 wallballs
100 jj
150 air skwaats

So that was the plan but my triceps locked up on me on the 1st set of push ups so I said well fuck fuck

So AMRAP Jump rope 10 mins
1050 count.

Everything just sucks and today is gonna be a dud, gonna go home and work on refinishing my dressers and tables n what not.  Tomorrow will hopefully be a good day.

I'm thinking about getting to bed a lot earlier and try to wake up early to go swimming say 6am then come back at 10 or 11 to workout.

Quote from: John Stamos on January 02, 2019, 08:32:52 pm

Also today kind of a buzz kill my buddy strained his back during deadlifts and was pissed.  He did everything you're not supposed to and i even told him so and he ignored my advice and kept doing it.  I even told him if it's not too bad to just swim for awhile but noooooo.

So ill be working out by myself again for awhile.

Tomorrow

Run/walk
Mile-5 min walk-mile-5 min walk
Just do that for 4 miles so 1hr total.

Then upper body mostly chest and arms with a little bit of shoulders.

I want to do man makers, pretty much a db hex row in a plank position then imagine a burpees with the dumbbell without the push up

I hope your friend recovers quickly.

Lol he wasn't that bad but I've seen worse than him and people were fine so beats me.  Idt it's as bad as he says it is, when I screwed my back up in high school it basically put me on the floor and I could only walk with my upper body parallel to the floor.

I have to work the overnight tonight so the workout today was just an easy one.

32 min bike: 10 miles
30 min walk

My back and hammy n what not was still sore so figured I'd cut it off there.  I'm going to hit up a workout tomorrow morning after work.

5 min walk
1 mIle run
Etc for 30 mins

AMRAP
Benchx185x5
farmers walk
10 mins
Maybe 12 rounds

Cable flyes

25lb plate
50-50-50
Front raise all the way overhead
Front raise to arms parallel with floor
Oh presses

I think that was it but it was pretty rough.

30 min bike ride
15 minute walk

Squat up to 225+green bandx2
Lower back felt it

Hammy curls

So yeah back started feeling it around 185 so didn't go too hard

The bike is just a totally different stimulus, it gets my HR jacked up and smashes my quads.  I am around 10 mins in 1/2 hours so I'd like to improve and see if i can work up to maybe 12 miles.  The thing with those bikes is if i hit 25mph then it won't register the distance.

Anyway, the green band is like 65 to 175 if you're using it for pull ups so squatting Idk id say 75lbs each at the top.