Adarq.org

Just going to be a turd today, tomorrow will be the beginner running program, I think there is one and I will try it out.

There is a light running program then it goes power walking then calorie burning, endurance, and speed coach ones which are an hour long or more.

I have also been around 65 beats for my resting heart rate, 71-75 after fat burner and I  would like to get to 50s.

Tomorrow

Bench: heavy doubles with slanger and drop sets with close grip
DB OH press: 4 sets then drop sets
Flat DB press: same as OH
DB front/side/rear
DB flyes: work heavy and drop set
Push ups
Machine work
Triceps

Running

Tuesday

Running program
Bw stuff
Brown pump

My quads were sore and and weak yesterday so I threw the compex on them last night.

45mins x endurance setting
20mins x active recovery setting.

What I did was turn it up until it felt like a cramping spot appeared on my leg and it worked the knot out and just kept going up and up.  My hammies and glutes are sore but my quads feel refreshed.

Might be changing jobs if they piss me off more, if that's the case then I will be doing 11pm-7am and working out afterwards.  Also thinking about the post office that's hiring near me.

Anyway I also sent in my canvass letter for a sheriffs departments yesterday and I am 17 on the list so hopefully I should get in first round.

-11lbs I think

Deadlift w/hip circle- 315x multiple sets of 2/weight went up easy, I could feel my glutes and hammys activating a lot more
Lat pulldownsx8x10
lots of biceps

then the run.

There is a program on my phone for running that sets the pace for you, idk if it can be customized or not but I might try it out, I just need a workout arm band thing for it.

the first beginner program is for 30 minutes, has a 5 minute warm up with soft music and has a gps tracker on it, and it can track your heart rate and all that shit, I think the goal of it is a 5 min warm up then a 1.7 mile run in 20 then 5 min cool down or something and I am about to find out what they say during the actual run.  speed also lol itll say turtle for mine but if you're not running fast enough it yells at you to speed up, the first part of the beginner program is like a fast walk at 3.4 mph but i think it speeds up after 5 minutes or something.

I might stick with this for next week and just go through beginner-advance programs that way im not just winging it.

Also, Adarq, do you recommend any running shoes?  The ones I have now i bought cheap cuz they were like last years model and they are fine but I can definitely tell they dont give a whole lot of support in the ankles

Getting my hair cut at 10 then hitting up the gym

Pull day with hip circle

then some sort of running depending on how my legs feel

Schools are a big pain in the ass, I've almost had that happen to me when there was a new track coach but the womens track coach knew who I was so she let me stay there to run and throw.

Still those seem like fast ass times haha

Well we have freezing rain and the roads are covered in slush and ice so no gym, made it halfway to the gym and someone came into my lane and almost went head on so I said fuck this shit.

No fitness test, I was told if I called in on saturday that I would get shit canned because theres no one to cover my shift and theres a good chance we would lose the contract and I cant risk calling in, losing my job to go to a fitness test that I am not ready for.

I still have 2 sheriffs left, and Im taking a test for jamesville CO and my counties custody officer in April

So Adarq, I would like to Collab with you about making a new program designed to keep my muscle but get better at running.  I would like to get down to 10 mins for the 1.5 miles.


I would like to leave legs on fridays because of the weekend being rest days

I would like to run everyday or some form of cardio even if its 2 days long distance, 2 days "sprints" and  1-2 days of active recovery on a bike going 10 miles or something(I'll probably have to get a pillow or something)

Now I am wondering if I should go with,
Mon-Push
       -long distance
Tuesday
       -Sprint
Wednesday-pull
       -Long Distance
Thursday
       -Sprint
Friday-squat
        -Active Recovery(bike with pump session)
Saturday
        -Active Recovery


For the workouts, 1 heavy movement then supa sets for 10-15 reps area

Long distance will be starting at 2 miles and over time I will increase it by .5 miles whenever I feel like 2 miles isn't working me hard anymore at lets say 6mph

Sprints will be 1 mile- Working towards a 5:50 mile

Goal Body weight: 215lbs

Before I felt like I was going through the motions but now I am legit motivated, I dont want to sit there and have to plan out a fucking  week where I have to try to get ready for it.

So adarq if you feel like tearing it apart I'll be here to listen.

Now that you're skinny AF, are you going to try to get into jumping again or just focus on running?

Yeah haha that's what I had to do, I noticed it at first then I didn't notice it again until after my run.  I have to get the linkage fixed so I only had about a half hour this morning, will go back in a few hours.

Light run- 2 miles at a 6 min half mile splits.  Cardiovascular wise I was fine, breathing stayed consistent from the first half mile on and could've kept going for an hour if I wanted.  Later I will be doing bw movements, stretching and a brisk walk.  Tonight will be my focus on a 8 min mile pace.

I noticed cuz of my Donald duck ass that I was leaning forward in the run and it made things harder and burnt my legs a bit more, so stretching and focusing on keeping upright.

Weight, didn't even move...my body just defys the laws of physics and jesus and man because no way in fuck should I not be losing weight.