Adarq.org

also i will be doing box squats instead of normal squats for awhile to build up my hammys

Why'd you stop above your chest on the OHP?

leg day

havent  since my ankle so it felt like shit

135x10
225x10
315x5
225x3x10

leg press- 4x40x400
leg extension- 3x10 135lbs(really slow and having a 1 second contractions at the top)
leg curl- 3x10  100lbs(same deal)

my legs were toast, kind of pathetic but oh well


today i went in did a hour of cardio on the arch trainer- said i burned 1220 calories

pull ups- 1x10
               1x8

some ab work, really a off day since im starting my chest days on sunday now

yeah it blows i hate not doing legs for awhile since they are like abs in a way, if i dont do abs for weeks they cramp up like a mofo n suck balls.

but at least i was higher then i thought id be for squats with the 25lbs drop in weight and not doing it for 2 weeks or so.

tomorrow is a chest day im not 100% but ill j do it anyway

my legs kill tho

I will be doing chest tomorrow, probably around 9:00

I wont be going for pre exhaustion just because i wont have a spotter

I will fill in the weights after the workout


Bench- 225x4x10
Incline DB-80x15, 100x5, 60x2x10
Flyes- 40x2x10/50x2x10
super set the press and fly machine or just do cable flyes when i get home or do all of it
cable flyes- 90x4x10
cardio- 20 mins on arch trainer- 400 calories
ab machine- Max for 4x10, this machine is a piece of shit


overall this workout felt like shit, its too fucking cold in the weight room and i had a sweater on, ive told that fat bitch plenty of times she needs to get the custodians to turn the fucking temperature up, my fucking ipod died on me so i was left listening to fucking jason aldean and whatever other country faggots played on the radio.  I will be doing a second little workout like i used to do everyday just doing a really light clean and press, chin ups, and idk push ups giant set


<a href="http://www.youtube.com/watch?v=NVJXRQMR-eM" target="_blank">http://www.youtube.com/watch?v=NVJXRQMR-eM</a>

old video but good

I have already talked to shelby starnes and he is going to be my nutritionist for 12 weeks out from the show

nice, you better get RIPPED.

I weighed in at 218lbs so -27lbs

Today was a back day


chin ups- 3x10

deadlift- 135x10
              225x10
              315x5
              405x3
              225x15

Tbar row- 3 plates 3x10

Lat pulldown BTN- 125x3x10
                   Front- 200x3x10
superset with row machine- 3x10 regular grip
                                             3x10 high horizontal grip

Lawnmowers- 100x3x10

overall good day i was sweatin balls

overall this workout felt like shit, its too fucking cold in the weight room and i had a sweater on, ive told that fat bitch plenty of times she needs to get the custodians to turn the fucking temperature up, my fucking ipod died on me so i was left listening to fucking jason aldean and whatever other country faggots played on the radio.  I will be doing a second little workout like i used to do everyday just doing a really light clean and press, chin ups, and idk push ups giant set

alot anger man. lol, your diet starting to effect you mood much? lol