Adarq.org

oh nah just work in general, they dont realize that its bad to workout when its cold and they are turning it into a nursing home, so by summertime im planning on buying or having a building built and just make my own little gym

ankle is still weird idk its been awhile oh well...

TRAININ WHEELS............

Squats- Close stance with a 10lbs plate under my left heel(ankle thats fucked).  It threw me off balance a lil bit but not to bad i dealt with it.

135x10
225x8
315x6
365x4
315x5
225x8
135x?

still not what i used to be but now im not using my knee sleeves or anything just a belt on the 365 so in a few weeks I'll be back up to what i used to be at considering this is the second leg day ive done in a month

leg press(no breaks after the last 400 set)- 400x2x10
                                                                     350x10
                                                                     300x10
                                                                     250x20
                                                                     200x55

leg curl- x10 reps each
        100lbs
        112lbs
        125lbs
        130 something

leg extension- 150x3x15

dbRDL- 3x10x80lbs

overall pretty good, back in the day i was doing 365x8-10 with knee sleeves on so hopefully in a month ill get back to doing that without them

Cardio- 500 calories burned

arc trainer for 20 minutes


today's total on calories is 1300 burned on the cardio according to the machine, of course its not exactly 1300 it could be more or less

breakfast- Half a chicken breast and 1/4 cup of white rice
mid snack- 1/4 piece of a sub
lunch- 1 chicken breast and 1/2 a cup of rice
dinner- same as breakfast but with the last 1/4 piece of sub i had left over

maintaining around 222lbs but my arms remain the same size as i get rid of fat n water etc etc, my triceps are growing quickly i noticed and my lats have developed fast again from the pull ups, chest remains the same, my trapz are getting back to what they were, and legs are 100x more defined now, just they are ghost white.

Ill do some measurements later on and compare to make sure im at least maintaining and not gaining bad size anywhere


but before the cardio this morning which was 40 mins on the arc trainer which burned 800 calories i did a quick giant set of

pullups-x10
pushupsx20
dipsx10

i like it to get the blood flowing, sometimes ill throw in a really light oly lift
             

only did 25 mins on cardio i was in a hurry n forgot to eat so i felt like I was going to puke, later tonight ill do some abs on the cable crossover, and start chest tomorrow

Incline bench- 135x10
                       185x4x10

Flat DB press- 100x2x10
                        60x2x15

DB flyes- 40x4x10

chest press machine- 200x4x10

cable flyes- 90x4x10

cardio- 30 mins on the bike and 30 mins on arc trainer, prolly burned a total of 800 calories or so on these


all in all good day, weighed in at 218-219 with shoes on after my cardio so prolly im around that before the cardio with shoes off

Just realizing that maybe my ankle is good enough to start jumping again, it didnt hurt this morning when i woke up and i can walk on it like normal, i guess maybe lately i just kept it in my head that it was fucked so i babied it but before my next leg workout ill do a lil jumping video if it is good to go, ive kept my strength up and weight down so hopefully ill be gettin higher

do some light jump work first, jump rope, small pogo hops, etc.. don't go crazy on it.

back day yesterday

2 quick warm up sets of 2x10 for pull ups

-deadlifts- 315x3x10
               405x3

(for some reason after every set of deadlifts 315 and up even though it doesnt feel to bad, i always feel like im going to puke)

-2 light sets of bent over rows old school style with 135x10

- Lat pulldown BTN-  150x4x10
  lat pulldown Front- 200x4x10

- Kroc rows- 100x4x25

- row machine- low vertical grip- 200x2x10
                        high horizontal grip- 150x2x10
                        my own vertical grip  above the horizontal- 125x2x10

Overall very good workout, liked switching it up with the kroc rows and my back is def sore as fuck and def growing from the rows and pull ups(before n after pics plus my bodyspace on BB.com measurements)

yeah i will, id do my recent back pics but my love handles are still gay and my webcam sucks if theres to much light to take a pic so i look albino.  And yeah the first 2 sets of deadlifts dont feel heavy but idk, maybe i hold my breath to much idk

but today was arms, the only difference was instead of JM press, i did

Close grip bench- 135x10
                             225x10
                             275x2
                             255x8

and for the curls i did a pyramid set scheme just going up by 10lbs plates on each side to like idk 5 on each side then back down

then what my friend calls them, "30s"

just on a normal pushdown go up a few inches for 10, then halfway for 10 then full rom for 10(i do the same thing when i do skull crushers, forehead, nose, throat)

tomorrow is shoulders, then a day off so some cardio and light oly lifts, then squats on friday

59 more days till the contest is over for me...yeah buddy

i laid out my plan for shelby and just told him straight up 190-200lbs at like 7-10% and the very most bf level is the goal and to keep it that way year round