Adarq.org

Run
3.8 miles or so.
I had to decide between a long run or a hard run and I chose the hard run.  The hard run was just running back the same route to hit all of the hills versus a longer route but flatter.

I am not in shape and this destroyed me.  Tomorrow I'll lift before cardio.

Deadlift up to 315x3x3( grip is shit)
275 x2x3 with 10 second holds
225 same thing

I did a superset on the way down with safety bar squats, nothing major just trying to get leg work in to prepare for my first official leg day lol

Then back work nothing amazing, on the bike now

Have had an ache in my left shoulder so I'm keeping some pressing to a minimum.  It was a lot worse when I started back up which is weird because before covid I didn't have this pain.

So far
Run a mile

Bench to 225x5x3
Superset with push ups

7 min amrap
3-6-9-12....
Barbell thrusters
Burpees
I finished round 12
With a mask on this wod is much worse.

Db bench: 40x3x20
Db push upsx10
I ran 2 laps(18 is a mile) between sets

Run 10 mins, 2 min walk
Mile run  in the 10s
Walk for 40 minutes

Bench(shoulder pain)
Just up to 245 for a triple then dropped to 185 for a few sets of 5

Chest fly machine 3sets of 10

Cable crossovers 3x10

Tricep work on cable crossover

7 min amrap
Bb thrusters
Wallball
3-6-9....
I think I went to round of 15

Earlier in the week

Ssb Squat/ deadlift super set
I worked up to 234-240 depending on how much the ssb weighs and 315 for deadlift
Straight bar squat: up to 275
Db deadlifts: 80x3x10
Then some other shit

Today
Walk until the chick left the track
Run 4 laps, walk 2 for 4 sets
(18 laps is 1 mile)

Clean: up to 195
Snatch work to 95lbs just getting form down again
7 min amrap
3-6-9....
Thrusters
50lb kb swing
Burpees
Made it to round 12
Super fat

Going to walk again to hit my daily goal and stretch.
Its rough getting back into it so next week I gotta make it every day and even if I don't feel like going I'll just go to walk.

I've been doing the workouts but I am watching wonder woman 1984 right now.  Right away I was wondering how there are kids on the island so I looked it up.  Apparently they raid ships, bang dudes, kill them, throw them back into the sea and go back to the island.

I was thinking about it and I'd probably be fine with Gal Gadot doing that to me.

I guess they are calling people for the apprenticeship next week(the job I've been going for..at my current job lol).  I haven't been turned down so it's looking like I'll be getting it.


The plan is I'll want to get through my apprenticeship but along the way aquire gym equipment.  If I can pull it off there's a house I want to buy that has a big garage already that wouldn't be hard to add onto.

As far as equipment

I'll build platforms myself
Already have barbell, just need more weights
Smith machine
Hammer strength equipment
-. There is a chest and lat combo
Leg press swing
I saw a lat pulldown, low row and pull up assist combo
Narrow cable machine
Dumbbells

I want other shit too but I can't find it.  My old gym had a plate loaded bench press and tricep dips combo that I can't find.  If I can find a old school leg press hack squat then I'll do that instead. 

Ill start when (if) things get back to normal because gym equipment is in low stock and expensive these days.

As far as cardio I'd like a jacobs ladder and treadmill.

A lot of this stuff is a grand a piece but I've found some for under 400 but like the chest press holds 135 each side..which honestly might be enough.

Yesterday

I ran for 20 minutes
Pool room
10-1
Lunges
Burpees
Jumping jacks

Biked

Tried to bench but was whooped

Went today just to walk

I got the call and I got the job.  I think after my probation period I'ma get a storage unit and order weights.  The place I was looking at was doing like 1000lb sets n what not so I'll go with that to start it off.