Adarq.org

bassically the heights are 8.5 warm ups, then 9'6 then the first slow mo is 10ft then it goes to, back to 9ft then a 2ft jump at 9'6, 1ft jump at 9'6. back to 8.5,  then to 8ft for fun

the ball was flat as shit so gave me a chance to get some height and work on some tricks i guess(weather went from 90 degrees when the ball was all the way pumped up to 60s in no time and it became flatish)

http://www.metacafe.com/w/8659077

Today

Bench- worked up to 315x3, 330x1, 185x30
           The 330 felt fairly easy and 340 or 350 is reasonable at this point
Incline- not a whole lot went on just worked up to 225 then back down

Low back row- worked up to 180 i think for sets of 12 with a 1 second squeeze
Lat pulldown- worked up to 160 for sets of 15

Hammer shoulder press- 45s for 3x15

then some tricep work and obliques and abs

almost shit myself so no cardio

tomorrow will be something like idk

bb row
1arm db row
db press
hex press
db shoulder press/raises
various curls and abs

GS1. BB bench 185lbs/DB press 60lbs/ CG Bench 185lbs/ skull crushers 75lbs
              - 2 sets

GS2. Deadlift 255(bw)/ BB row 135/ Curls
              - 2 sets

GS3.  Kneeling shoulder press 45/ side delt raise 30lbs/ front plate raise
              - 2 sets

all of the rep ranges started high and ended low, i didnt count how many i did

ended it with kayak rows and abs

did 1hr 10min of cardio

my last leg day sucked

over the weekend i bought a pedometer and found out i walked almost 15.5 miles a weekend, If i had walked my first round then it woulda been about 17 miles but there was a thunderstorm.

today I think i am going back to 1 bodypart a day.

Chest

Bench(probably smith machine)
Incline DB press
Hex press
Hammer press
flyes
push ups

cardio- slow 1.5 mile run, maybe set it at 6mph then each week increase it until Im in the 10 min mark for the mile n a half

the rep ranges Idk for the bench just work with 225, db press go heavy
the others work for reps



today i did a dunk session and idk I bought a new ball and its bouncy as fuck so it messed me up a bit but there is 1 oop drop step that i am curious to look at.

just going to do it for the week to take a break from what i was doing before and maybe ill go back or figure something else out.  By now I was hoping nobody would be at the gym but it hasnt died down like every other gym ive been to and what i was doing before had me using a lot of different things and a lot of people like to do curls in the squat rack and that bullshit.

But i was thinking about going back to doing strength and focus on deadlifts and bench, bench press because a lot of states now have the bench as a test for state troopers and deadlift because my jumping was at its best when my deadlift was a lot higher



today

bench- 135x10(felt like nothing was in my hands)
            225x10(felt the same)
            275x8( felt easy)
            185x10

Hex DB Press- 65x3x15

Hammer press- worked up to 3 plates for 3 then went back down.  The other hammer press i used to use i could do 5 plates for 5 reps so not sure how this 1 is that much different.

2 different fly variations

machine press.

friend bitched out so i did arms today

basically extensions and curls, nothing exciting or worth putting down


tomorrow a quick shoulder workout and friday is legs, and in a few weeks my legs will be on saturdays

monday was chest focused
worked up to a close grip floor press on a SM for 335(benches were taken up)
then the rest is pretty straight forward

yesterday was back focused

rack pulls with monster minis- worked up to 405
lat pulldowns- 200x10
bench with monster minis- worked up to 225( had a bit more in me)
then some tris n bis

today is shoulder focused

Today- Shoulders

Shoulder press on chest press/lat pulldown hammer machine-(single arm)
1 plate each sidex15
1 plate+25x15
2 platesx10
2 plates+10x10
2 plates+20x5
2 Plates+35x5
3 platesx5(new PR)

then drop set back down

Shrugs- 315x3x15
side dealt raise- 3x15
front dealt raise- 3x10(5 normal and 5 reverse)
bent over rear dealt raise- 1x20

machine work

mile run