Adarq.org

5/24/14 BW=162.4

paused squat 5x135, 3x135(c), 3x165(c), 0x195(c), 1x185(c), 3x5x175(c)
barbell lunge 5x135, 8x165, 8x185
ring pull 12, 10, 10, 10, 10
ring dip 5x12
ring row 3x10



5/27/14 Tuesday BW=161.0

jumps 35-40
paused squat 5x135, 3x135(c), 2x165(c), 1x185(c), 3x5x180(c)



Working out in your garage with your kids around is hard. Its nice to be their idol for the moment but it makes focus difficult.

Seems like I have the will power and motivation to make progress most of the time, but I have too many responsibilities.

Time to get creative this summer and push it.

5/14/14 Wednesday BW=?
b-ball 1.5 hours

5/16/14 Friday BW=?
b-ball 1.5 hours

5/17/14 Saturday BW=160.4
paused squat 5x135, 5x135(chain), 5x165(c), 3x5x175(c)
ring pull 5x10
bench 6x135, 8x165, 8x175, 6x185
calf raise 220# 1x15

Friday I started to feel really good while playing ball, like everything was coming back together. I have felt semi jacked since then.

Wish I knew why so I could repeat the feeling a will.

No focus today though, did a good bit of working on my one legged running take offs.

5/10/14 Saturday BW=159.4

paused squat 5x135, 5x155, 5x185, 5x185, 5x185
barbell lunge 5x135, 8x155, 8x175, 8x185
calf raise 3x15x220

feeling worn down this week, skipped basketball on friday to get some more sleep.
been working my quads, hamstrings and hips daily. and I am starting to feel a cumulative effect to all my work.
progress for sure. My lifts are coming along and I am feeling near perfect lately!!!! 

5/2/14 Friday BW=162.4
b-ball 1.5 hours
ring dip 8,10,10,10,10
ring chin 5x8

5/3/14 Saturday BW161.0
paused squat 5x135, 5x155, 5x165, 5x175, 5x175
barbell lunge 8x135, 8x145, 8x155
calf raise 15x180, 3x15x200

5/4/14 Sunday BW=160.4
ring push up 5x25
ring row 5x10

Feeling great lately, been getting in weight work and basketball. staying up on the smashing and mobility.

Moving better, and squats actually feel good again. total turn around.

4/22/14 Tuesday BW=160.6
ring dip 10,10,9,9,9
ring chin 5x8
ring push 5x20
ring row 5x8

4/23/14 Wednesday BW=161.0
back squat paused 5x5x135
barbell lunge 135# 4x6

Feeling sooo much better. Dusted off the squat rack and gave it a try. Glorious!

Improvements are coming quicker now. Its like I am dealing with some root causes, instead of hearing the doctor tell me to take more ibuprofen/ You will have low back problems the rest of your life. Thanks.

Definitely going to take more time for maintenance from now forward.

4/8/14 Tuesday BW=?
ring pull ups 7,7,7,7
ring dips 4x10
ring rows 4x7

4/9/14 Wednesday BW=?
ring push ups 5x20

4/12/14 Saturday BW=159.6
pistol squats 5x8
ring pull 5x8
ring dips 8

4/13/14 Sunday BW=158.4
ring dips 4x10, 15
ring rows 5x10
ring push 5x20

4/14/14 Monday BW-159.4
b-ball 1.5 hours

Way behind on the log. I am actually healing up nicely. Still doing nothing but BW ring work, which is slow progress.

stretching regularly. been trying to eat better, have been maintaining weight but leaning out. good stuff.

even this morning after working all weekend and getting minimal sleep. I can touch the rim from a run up. ~30"

With how long I've been off, and how beat up I am I am optimistic that I can get over the rim again before I die!

4/2/14 Wednesday BW=159.8

pistol squat BW 4x8
ring pull up 5x5
ring push up 5x10
ring row 5x5
GHR 1x5

Played b-ball on monday. back is feeling better, I've still been working on one leg take offs on low hoop.

Super impressed with how much harder BW movements are on rings. I figured that I would be able to bust out a muscle up easily.

Turns out I'm not even close.  Technique, flexibility and strength work will be needed to get there.