Adarq.org

warm up
shoot hoops -- sucked ass, like whoa nitro
foam roll x15-20mins
ankle rehab circuit
mobility

work
bench 3x165, 3x175, 10x185 -- woot
BOR 3x8x145
circuit x3
--hip-up, foot on ground x15/ea
--ab wheel rollouts x10
--pull ups x5
--leg lowers x10
side plank x45s/ea

cool down
stretch

nice on bench, what's whoa nitro?

Quote from: adarqui on July 22, 2010, 12:12:10 am

nice on bench, what's whoa nitro?

Thanks! I was pleased. Not sure but I think that's some kind of PR. "Like whoa nitro" is something my little something my brothers and I used to say to make something extreme. So, "That chick is hot like whoa nitro," or, "Holy shit, I sucked at basketball today like whoa nitro." Goofy, don't have any idea where it came from, but we used to say it all the time and we still do when we're around each other.

ah.. i remember "like whoa" used to be pretty badass after that rap song, appending "nitro" to it adds a level of geekness. good work.

EDIT According to the Tim In Vermont ORM calculator (http://www.timinvermont.com/fitness/orm.htm), that gives me a max of 247, or almost 1.5xBW! Those things are pretty inaccurate but still that's nice. Closing in on the standard there. Can't wait for the first 5/3/1 workout (Saturday, I think) to see how many times I can rep out 195.

nice man.. ya 1.5xBW bench is strong stuff, good job keep it up.

LBSS's girl's log will be entitled "no jiggle, need jiggle"

Haha joe you're funny. My girlfriend jiggles just the right amount, though    And thanks cowed! Some bench frustration today but I think I'll have the 1.5xbw soon.

warm up
shoot hoops -- mixed bag
mobility
ankle rehab

work
trap bar DL 3x8x255 -- all reps felt fine but low back is feeling it a bit now. Got a vid, will post later.
bench 5x175, 3x185, 3x195 -- had more in me but the fucking spotter just grabbed the bar after three and re-racked it! WTF!
DB row 3x8x75 -- low back was feeling it so no BOR
circuit x4
--lunge x50 -- felt okay in stiff sneakers but I'll never be able to do these loaded cause I'm not stable enough when my left foot is back
--ab wheel rollout x10
--leg lower x10
side plank x45s/ea

cool down
stretch

EDIT Just looked at trap bar DL vid and I did 9 reps in the first set because I apparently have the counting skills of a 2-year-old.

You're right, I should have. I even thought about it at the time but I was kind of thrown off by it and confused, so I ended up moving on. Oh well.

Glutes and low back were sore all day yesterday from the lunges and DL. No pain, though, which is good. Just soreness.

Thanks stevenhyphenmiller!

Trap bar DL from Saturday.

<a href="http://www.youtube.com/watch?v=c74jIajUW8s" target="_blank">http://www.youtube.com/watch?v=c74jIajUW8s</a>