Adarq.org

you didn't answer the first part of my question. do you have a weight goal? your journal title says you want to be brawny and you talk about being too skinny pretty regularly. so how big do you want to be? 165? 175? 205? 155? you're obviously having no trouble staying light and reasonably lean.

Tuesday 7/5/2011:

Light warmup

Power clean: 95x3, 115x3, 135x3, 140x3x3 (Not bad when you realize that I never do power cleans and I'm ridiculously weak right now and still lifting more than I weigh)
Bench Press: 115x4, 125x5, 135x5, 140x5 (Spotter barely touched the bar, near failure on last rep... so hard)

BB Calf raises: 185x2x10
Curls: 60x2x8 (on EZ bar)

Side bends w/50lb db: 2x10

Sandbag carry: ~310 steps


Found out my "sandbag" only weighs 65 pounds. I'll probably make one around 90 when my job finally pays me.

Monday 7/11/2011:

-Gymnastic warmup stuff in school's wrestling room.
- tug-o-war with thick ropes. Great warmup.

- Squats: 95x5, 155x5, 165x5, 175x5, 185x5
- Overhead press: 65x5, 85x5, 90x5, 90x4, 85x5
- Bent over BB row: 65x5, 85x5, 90x5, 95x5, 100x5

- Farmer's walk w/55lb DBS
- Situps: 2x9 w/25lb plate behind head (SUPER HARD)

- Calf raises: 160x2x10
- Curls: 65x8

Extremely exhausted after that. I'm feeling sore in my whole back and in my neck. Legs are pretty sore too, I had trouble making it up a hill to my job on campus this morning. Really tired and a bit sore pretty much everywhere right now.

Monday 7/18/2011:

Block starts warmup

Squats: 135x5, 165x5, 175x5, 185x5, 195x5
Overhead press: 70x5, 80x5, 90x5, 95x5. (kept fairly strict form up to 95)
Straight leg bent over BB row: 75x5, 85x5, 95x5, 105x5 ( )

Farmer's walk w/55 DBs

Calf raises: 180x2x10


Skipped most other stuff for aux. Missed breakfast for sleep. Working at 4 in the morning on my workout days kinda sucks... I've been much better at getting to sleep early though. I'm still getting about 9 hours daily, though sometimes 2 or 3 hours of it are ina nap after work.

Tuesday 7/26/2011:

Warmup:
  4 sprint starts (20m)
  2x10 tuck jumps
  2x5 pogo hops
 
Hurdle drills (found 2 hurdles in the indoor track... I was like, cool.... I'm gonna go ahead and reminisce. Haha)


Squats: 135x3, 155x3, 175x5, 185x5, 195x5
ATG Squats: 195x2, 135x10

Overhead press: 55x5, 70x5, 80x5, 55x10
Bent over BB row: 55x5, 65x5, 85x5, 95x5, 85x10

Farmer's Walk

Calf raises: 180x20
Chin ups: 1x10

-Core


REMINDER: GET OFF YOUR ASS AND DO SPRINT WORK AND/OR TRICK PRACTICE ON OFF LIFTING DAYS
REMINDER: START DOING CORE DAILY

I feel like I've been getting fat... well.... not fat, just more-so than I am normally. I gotta start doing that sprint work and stop being lazy on off days so I can stay lean... and quick. I feel a little slow lately, because, aside from lifting, I really haven't done any serious activity that would help me stay lean.

Gonna start doing squats with full range of motion. Only been going to parallel, but today I realized I'm actually more comfortable below parallel despite being weaker there lately. I hate not having that full range. I'll also be implementing higher volume lifts for my last set every other week to help a bit with hypertrophy. This is mostly important in the overhead press where my left deltoid is particularly weak since I've never really done anything to help it grow after my injury like I've needed to. In the shoulder stuff I need to worry more about hypertrophy than strength until the median delt is back to where it should be.

Tuesday 8/2/2011:

-ATG Squats: 135x5, 155x5, 165x5, 175x5, 185x5 (not quite as deep on the 185s. Haven't done atg in a while. Will probably only go to 190 next week)

-DB overhead press: 35x5, 40x5
-Overhead press: 90x2x5
-Bent over rows: 75x5, 85x5, 95x5, 105x5

-Farmer's walk

-Skipped aux.


HOLY CRAP. I have a jump rope... a pretty nice one too. I'm gonna start using that on off days along with my core stuff. Probably won't log that stuff though. Jump rope is mostly for fun for me. I suck at jump rope... a lot.


Oh, by the way. When I write "-Core" This is what I'm doing:

Abdominal erector work (usually 3x25 v-ups/pikes)
Oblique work (usually 3x1min russian twists, or 3x20 weighted twists)
Stabilizer work/transverse abdominis (usually 1-1.5 min front plank, right plank, left plank)

Monday 8/8/2011:

-Squats: 165x5, 175x5, 185x5, 195x5. (Keeping weight for next week. Worked on the awkward new racks the gym got. Couldn't get as deep as I wanted)
-BB Overhead press: 60x5, 70x5, 80x5, 90x5 (Realized that a slightly narrower grip worked better for me. Makes sense too, since my shoulders aren't very broad)

Bent over rows: 70x5, 80x5, 90x5, 100x5

-Farmer's walk (Best ever. Used 50's but went around the larger main gym. Fingers were in a J shape about to give out when I got back to the DB racks)

-Calf raises: 185x2x12
-BB curls: 70x2x5

Monday 8/15/2011:

-Power cleans: 145x3, 150x3, 155x3, 160x2, 160x1. (FFUUUUUUUUUUU...... so weak. Dammit)
-Bench press: 130x5, 140x2x5, 140x3 (last were failure... I'm gonna start doing regular bench again from now on)

-Side bends: 55lb x2x12

-Calf raises: 135x20


Couldn't get a good nap in after work in the morning. Was running all over campus trying to get FASFA/marching shoe order/job apps into all their places on time. Felt really weak from lack of sleep and sub-par food intake compared to other days. Hopefully squats will be better on thursday