Adarq.org

Got the massager in the mail and did a workout today

1-7 @135
Cleans, oh press, bsquat, db snatch, push up

I am so out of shape that I was just slow and worn by 7 lol

Ran 2.5-2.8 miles

Deadlift up to 265(all I can do without getting my kbs n what not and hang them off of it.

Tomorrow

1 hour run
Every 3 minutes I do 5 burpees.

I'll use Strava to figure out my total distance and I'll try to beat it another time.

So I did the barbell workout and used my massager.  I've been periodically using it for like 3 minutes at a time on my trapz.  Haven't had any headaches which is a good sign.

I used Strava to run my route to see how far it is and it's 2.64 I believe and I did it in 30 minutes.  It's slow but I wasn't going my hardest.  My cardio feels fine it's just my legs get sore and stuff quickly so it's hard to force myself to keep a faster pace. 

Tomorrow is the trail run, I wanted to do it today but it takes a few days to dry up after it rains.

Plan is to wake up early, stretch and run for an hour and do burpees every 3 minutes....might just do 3 burpees

Gym is finally open tomorrow.

Plan, just do everything lol
 This will be a bb style until things open up more(no social distancing, masks etc). This way I'm not using time to slowly go up and up in weight, I can pick a moderate weight for sets of 8-10. 

I probably will go everyday so oof I'll have to make a plan.

Typical schedule for 2 weeks

Full body this week for like 2 or 3 sets of 10 maybe 2 exercises per body part

Next week
Mon: push
Tuesday: pull
Wednesday: squat
Thursday-fri-sat repeat

Then maybe that'll be my routine working up to 5 sets of 10 and for example doing
Pull: Tuesday
Deadlift
Db row
Machine row
Biceps

Pull: whatever day the next one is
T bar row
Lat pulldown
Bb row
Biceps

Idk go with that theme, I'll have to see how things are set up though.

As for cardio
I'll run afterwards to maybe middle of town and back, work my way up to running the full route again.

Haven't been doing shit, tried to find a new car so been making appointments n shit and decided against it.  So I wasted a few weeks.

Anyway going to get back at it tomorrow morning.

fwiw these are by far the best masks i've used: https://www.all-ett.com/collections/masks-for-covid19

the ones with ties are great for running because they're easy to pull up and pull down. and they all stay away from my mouth and nose even when they get sweaty. a lot of other masks get clingy.

Took it easier today than last time so I'm not as beat up.

Run: from gym, to town and back.  Some big hills which made it a bit more challenging.  I am not sure how far it was but if I had to guess maybe 2.5 miles

Bench:
185x8x5
2x3

Oh press: 95x3x10
Did a 4 second negative

Machine chest flyes: 3x10

Incline hex press:
40x10
50x2x10
 
Tricep extensions
Side raise



           

So tomorrow
It has been raining so I won't go up the trail

Run almost the full route
From gym to town until side walk ends then run back to the gym.  I can't remember how many miles it is but if I had to guess maybe 3-3.5

Then 3 minute sprint on stairmaster with 10 minute cool down
20 minutes on bike and 10 on rower.

Finish off by doing some db work that I missed.

Deadlift: up to 345
Didn't feel too heavy but my grip isnt there(double overhand)
 Went back to 225 for 2x3 with 10 second holds

Leg press: sets of 10 from 6 plates to 10
Machine rows and lat pulldown with some curls.

Tomorrow I'm going to do some cardio

10 minutes of each
Wallball
Row
Run(incline)
Bike
Stairmaster maybe.  When I was on it yesterday it was making noises like the chain was loose.

Either way that's 40 minutes then finish with db and machine stuff that I've missed.