Adarq.org

1/4/15 Sunday BW=165.4

jump squat 5x45, 5x95
paused squat 5x135, 3x175, 1x205, 1x225, 5x225, 8x205, 8x205
barbell lunge 10x155, 3x8x165
gymnastic ring work

Already eating better this year and down a couple pounds. Seems like a perform best in between 160-165#'s. For the new year just adding weight to the paused squat and barbell lunge.
Felt locked in and extra solid on barbell work today and gained a few reps for the first time in a bit. Ready for a couple more pounds on the bar. progress!
I'm not getting where I need to go with the upper body weight work, so it is getting cut out. This should ease the low t worn out feeling that has been getting worse.
I have been having a lot of fun working through gymnastic progressions on the rings. no doubt just getting better at these will provide upper body stimulation.

12/25/14 Thursday BW=166.8

ring pull 7,11,8,8
ring dip 12,12,10


12/26/14 Friday BW=166.2

jump squat 5x45, 5x95
paused squat 5x135, 3x175, 1x205, 1x225, 1x225, 5x205, 3x205, 3x185
ring muscle up negitive 4x10


12/28/14 Sunday BW=166.4

jump squat 5x45, 5x95
paused squat 5x135, 3x165, 1x185, 1x205, 1x225, 5x95(js), 4x215, 2x7x195
barbell lunge 3x8x155
ab wheel roll out 4x10

I'm really slopping it out to the end of year. Not certain if I have what it takes to make progress anymore.

12/18/14 Thursday BW=164.4

jump squat 5x45, 5x95
paused squat 5x135, 3x175, 1x205, 1x225, 2x3x225, 1x225


12/19/14 Friday BW=164.2

b-ball 1.5 hours


I feel leaner and lighter, just a hint of power and athleticism this morning.

12/12/14 Friday BW=165.6

b-ball 1.5 hours

12/13/14 Saturday BW=165.2

jump squat 5x45, 5x95
paused squat 5x135, 3x175, 1x205, 1x225, 5x95(js), 0x225, 3x5x205
calf raise 180# 3x12
powertec squat 180# 4x8
ring ab curl 4x25

not feeling it today. Hopefully this is the bottom of the valley.

12/6/14 Saturday BW=165.6


jump squat 5x45, 5x95
paused squat 5x135, 3x175, 1x205, 1x225, 5x95(js), 6x225, 2x7x210
barbell lunge 10x165, 10x165, 8x165


12/7/14 Sunday BW=165.6

incline bench 5x95, 5x135, 3x8x145
barbell row 4x8x105
ring pull 8,8,8,7
ring dips 3x12
ab curl 4x25

12/8/14 Monday BW=166.0

b-ball 1.5 hours

Wasted after last week, but squats are getting better.

11/28/14 Friday BW=166.8

incline bench 4x95, 8x135,  8x140, 7x145, 7x145
barbell row 4x8x105
ring pull 10,10,9
ring dip 10,12,12

11/30/14 Sunday BW=165.6

jump squat 5x45, 5x95
paused squat 5x135, 2x185, 1x205, 1x225, 5x95( js ), 0x225, 6x185, 3x3x205
barbell lunge 3x10x155

Holiday and rest must be my undoing the last week. subpar weight lifting effort today, and cold weather is not helping.

 
11/19/17 Wednesday BW=166.2

b-ball 1.5 hours


11/20/14 Thursday BW=165.2

paused squat 5x135, 3x175, 1x205, 1x225, 5x95( js ), 5x225, 5x215, 8x205


11/21/14 Friday BW=164.8
 
b-ball 1.5 hours
 
Squats are coming along. 5x225 felt solid and clean. Everything is coming together, good times.

11/13/14 Thursday BW=165.4

jump squat 5x45, 5x75, 5x95
paused squat 5x135, 3x175, 1x205, 1x225, 6x215, 8x205, 8x205
ring pull 3x5

Felt like a beast after getting 6x215 paused rep squats!  comeback!