Adarq.org

BB rows- 10 reps each
135, 155, 175, 205, 225, 245 then back down

2 Handed DB rows: 80-50s at 5lb increments for 10 reps or so each

Single handles Lat pulldowns- drop set from 165-80lbs, probably 8 sets total for 10 reps or so each
Rhino pulldowns w/ straight bar: 3x15x115
V bar pulldowns- 3x10x100-145

straight bar curls- 4 sets worked up to like 100lbs or something.  The handles on the single handles for the pulldowns are thicker than normal so my forearms were fried.  I decided to not to anything else more for biceps because I was just getting a forearm burn.

Stuck to my diet yesterday, actually ate way under, I felt sick around 630 or so at work and I said fuck it, turned the lights off in the guard shack and passed out til 10:00 and left. 

Today i got some medicine so hopefully i wont be shitty all day so I'll use it to plan my workouts for this week since some of my days could be better

Lets see here

Today was legs but groin is still an issue so instead of getting into landmine squats im just going to go light with the amount of exercises until it gets back to normal.

I pretty much just did 1 legged hammy curls for 5 sets or so, some leg press

shoulder press machine for a drop set from 150-80lbs
upright rows with 40lb dbs for 4 sets of 10
ab work

good nuff.  Nothing this weekend and monday gettin at some back and my runs, i think its 2 miles next week

Had my oatmeal and protein shake this morning, sat around waiting for it to sink in and watched the youtubes.

Got to the gym this morning and went into the pool area to do a hip warm up n what not that Chris Duffin shows in his new video.  I definitely have 0 hip mobility after trying to do 1 of the movements lol

My 1.5 mile run was 30 seconds slower than before but this time I kept it constant and didn't have to hop off the dreadmill to take my hoodie off or anything.  The hip stuff worked I think, my lower back didn't hurt like last time just my right calf was on fire

This is the video for the warm up
<a href="http://www.youtube.com/watch?v=EN6HAheRHYQ" target="_blank">http://www.youtube.com/watch?v=EN6HAheRHYQ</a>

I must be the opposite because i can feel them like a mofo when I try to crunch them in.  I would just stick to doing them the way that feels the best.  Your mobility and posture could dictate the best way to do them, my buddy and I do them different from each other and our postures are completely different.

Also cant go wrong with an ab wheel!

Nothing this morning, had to deal with some douche who tried to use my credit card online so my card got canceled and had to apply for a new one.

Last night: Chesticles and Triceps
Larsen bench press(no legs involved)
135-225 warm ups for 10 reps
255x5
275x5
300x2
315x2
330x1
Regular bench: 340x1

DB Flyes:40x3x10
Machine press: decline type handle: 150x3x15
lying tricep extensions(dbs): 30x10, 40x10, 50x10
tricep pushdown hell:40-145-40.  Pyramid up and down every weight trying to get 20 reps on each, went you cant do 20 you shoot for 12-15, then you shoot for 10 if thats the most youll be able to get.  Once you can only do 10 or less you work your way back down

that was it i think

Tonight is going to be a pump day for chest, tris, back, bis, and my walk

I felt super weak and sore but oh well

- worked up to 195x10 for bent over rows
- did db rows 80, 90, 100dbs for sets of 10
- did 3 sets each for 10 of straight bar pulldown, single handles and a Vbar thing handle
- 3 sets of db biceps with 30lbs: 7 reps regular, 7 palms up across body and 7 hammers across body

40 minute walk.....absolutely irritating, 1 guy who was doing crossfit in the weight room when i was in there with typical crossfit form on everything decided to do sprints around this tiny ass track.  by lap 2 he was huffing n puffing so bad im glad he stopped on his 4th lap because i wasnt going to give him CPR.  Around the 30 minute mark i got a big whiff of bengay and moth balls and thats a sign of the old zombies coming.

Ima draw a bath and relax and probably hit chest up tonight.  also will be drawing up my plans for a home gym that I will start on in august.