Adarq.org

This week

Usual chest day: worked up to 5x3@275

Back day
T bar row, db rows, lat pull down, low row, biceps
All 4 to 5 sets each for 10 reps or so

Shoulders today

Strict press up to 3x8@155
Seated db shoulder press: up to 70sx10
Side raise: 25 to 40x10
Machine side raise 3x10
High pulls 3x10
Hang cleans 2x10@135


Each day I ran for about a half hour, today was 20 mind, back and legs are sore

I squatted on Saturday and everything was good, did my hammy curls and stretched between and felt pain in my lower back.

So I'm not gonna do the powerlifting meet, it's not worth it.  I'm going to do the original plan which is the sprint triathlon.


So just gonna recover this week

Today: jog 45 minutes
Bike 30 minutes

I'll start swimming when the gym classes are done swimming (rec is attached to the school and the gym classes use the pool)

I guess certain goals would be

6 miles in 1 hour
Be able to bike (stationary) for 1.5 hours at idk 18mph
Then swim half mile without stopping.

I don't think those would be too much for idk a 2 month period maybe

Squatting last week I widened my stance on the last set and I think that fucked my hip up sp I've been resting that.

Today I biked 6 miles
1.5 mile rub
Bike 6 miles
1.5 mile run

It was more casual than trying to break records but even at a slightly more than casual bike ride(16 to 17mph) my legs felt heavy.

I think I was doing 3:40 miles on the bike and the runs were like 16 minutes, it would take the first 5 minutes for my legs to feel normalish and didn't want to go to 6mph or so or else i would have fallen off haha.

Ima do some research and see what splits I should do

What I'm thinking is workout higher reps with weights, maybe go 85 percent for heavy sets then 15 rep sets after

Then idk have a main cardio exercise and a secondary light one like run 4 miles, bike 4 miles

Then the next day I'll bike 10 miles and run 1.5

Just so I can start early getting used to biking and running back to back. 

Ran 1 hr for a little over 5 miles

Was planning on doing more but I guess I got am exertional headache which is just throbbing and pressure but I don't feel like pushing it because I don't ever remember getting one.

Also started taking bcaa, green superfood and beet powder so that was a change and I haven't ran for an hour yet so going 20 minutes over what I usually do probably caused it

So I pretty much hit my macros spot on, I'm sure it's not exact but close enough

Calories: 2614
Protein: 191
Carbs: 136
Fats: 151

Supposed to be 3103, 225, 139, 183

I'm assuming I'm higher since I can't find the exact foods n what not.and I can just do a protein shake with milk when I get home to hit it.

264(more water in me)

Ez bar curl: idk it has 2 10s on each side
2x15 slow reps
Added a 5
2x10 slow reps
Drop set down

Db curls: 3x10 35 and 40s
Db reverse grip curls: 2x10
Cable curls: 3x10

Tricep rope pushdowns superset with vbar: 4x10 to 15
Tricep overhead extensions(cable) 3x10
Db overhead extensions: used 55 and 65sx6 to10

Run: 30 minutes, 5 on 2 off

Stretched.

Meal today

1 cup egg whites
Half cup blueberries
10 slices of cucumber


Rice and ground turkey: 11oz
2 protein shakes with 2 scoops each
Peanut butter: half cup to get my fats in.

I'm still down on fats so idk I might have to do another half cup or do a quarter and call it good enough.

Btw I'm using the carbon app by Layne Norton and so that puts me around
3100 calories
225 protein
139 carbs
183 fats

I don't hit them every day but I like a buffer.

Weight: 257.4

Hit a plateu for a bit at 260 so I'll see how the rest of the week goes.

I increased cardio and lowered my calories to 2700 and it seems like it worked.

Pretty much for everything it's 3 exercises 3 to 4 hard working sets

Yesterday I did chest and back
Incline Smith machine bench: 225x4x10 to 12
Cable press super set with flyes: 4 sets of 12 to 15
Push ups at different heights on the Smith machine( start high go to the floor and work your way back up)
Lat pull-down and low cable row: 4 sets each of 10
Modified seal db row 4 sets of 10, think I went to 50s

In the morning I ran for an hour and biked for 20 mins


Today I tried to run but my calves are sore so I ran for 20 mins now I'm walking the rest of the hour, I'll hop on the bike and stretch.