Adarq.org

workout partner didnt show so i had to modify yesterdays workout

20 mins on upright stationary bike, kept heart rate at 130, had to go from level 9 to 11 to maintain it so cardio is getting better
20 mins on stairmaster


bench- 225x4x10(last set had a rest pause at 7 reps, so rested for 20 seconds and completed the last 3)
               -sets were easy but no spotter so i stopped at the 7 just to be safe

Hammer press- 1 plate each sidex20
                         1 plate+25x15
                         1 plate+2-25sx10
                         1 plate+3-25sx3
          drop set-1 plate+ 2-25sx3
                         1 plate+25x8
                         1 platex15

cable flyes

shoulder press- 50sx3x15
side shoulder raise(seated)- 3x15


db curl variations

<a href="http://www.youtube.com/watch?v=KViAdk2TEFU" target="_blank">http://www.youtube.com/watch?v=KViAdk2TEFU</a>

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


basically how rob does it, i feel it a bit more than just normal curls especially when i use the 50s or 60s, and i end it with the guillotine curls


todays back routine I will warm up with a modified fitness test for the Army Rangers

this is the end result of what i want

Ranger PFT          Recommended Scores
Push-ups in 2:00   80+
Sit-ups in 2:00           80+
Pull-ups                   12+
Two-mile run           Sub 13:00 min
5 Mile run                   35:00 min


what I will be testing for to build up to it

Ranger PFT           Minimum Scores
Push-ups             49 in 2:00min
Sit-ups                     59 in 2:00min
Pull-ups                   6
Two-mile run           15:12
5 Mile run                   40:00


I have no ambition to join the military just doing the fitness test for fun

did 2 dunk sessions today for a bit of cardio

tomorrow is work then legs

monday- chest- nothing special
yesterday- back/bis

rack pulls- maybe 2-3 inches below knees
               -  worked up to 550lbsx1

then worked up to 155 for db rows

then nothing else special normal shit.


going to focus on push ups n shit because I am thinking about talking to the coast guard if they do the thing where they pay for me to go to college for 4 years( i only need 3) and then i serve for 4.  If i do that then i can go in as an officer and start out double what i would now.

friday- legs

worked up to 5 speed box squat singles with 315

calf raises- 2 platesx2x20 a set for each foot position(straight, toes in and toes out)

leg press- worked up to 9 plates each sidex8
then went to 3 platesx3x5(speed work)

bulgarian split squats- only used the bar,  I have shitty balance so putting weight on the bar wouldve been a disaster

i did other shit but i cant remember.

yesterday- dunk session
                 500 count on jump rope
                 farmers walks-4x im not sure the weight they are tractor weights for about 100ft one way
                 1 mile run
                 500 count jump rope

yeah ill just do them with dumbbells, but that area was to crowded.


today

bench- 45x10
            95x10
          135x10
          185x10
          225x10
          250x6(kept feeling a sharp pain in my shoulder so 6 was enough)
          225x10
          185x10
          135x3x15

machine flyes- 3x10 with a 2 second squeeze

bent over rows- 135x3x10
straight arm lat pulldown- 55x3x10

db clean and press- 35x3x15 with 10 reps of shoulder press

bb shrugs- 225x10
                  315x10
                  405x10
                  500x10
                  570x8
                  600x5

tricep extensions
face curls
abs

40 min bike ride- 10 miles

push ups
20
20
15
15
10
10

did a dunk session

Sore glutes and quads from running

mostly 9ft, did 1 on 9'6 and had to use a flatish ball(still mens size) on 10ft since it got left out in the rain and its been somewhat cold these past few days

and the video will be up soon

http://www.metacafe.com/w/8596048

i had a physical yesterday and i was 255lbs with a hoodie and shoes on so prolly 250 here since i was sweating balls during my workout.  And i measured at just under 5'11 with shoes on

Ive had a lot of shoulder problems in the past which kept me away from incline benching but monday i believe i started with incline and hit a PR

the most i did before was 250 and because I workout with someone weaker  ill just throw 10s on to make it a 45 or whatever so its faster to switch to his weight and i miscalculated and thought it was 265 but i managed to get 275.

other then that just been doing some full body stuff still with strength increases and my weight going down.


After eating like shit for however long ive managed to get back down in the 240s again

i have a video of me warming up for the workout with a dunk session only on 8'6 haha but it was fun buuuut its not really worth posting