Adarq.org

Week 105

Tuesday - 03/29/16

-= Workout Log =-

Weighted Pull ups
BW x 5                      >> 60sec rests.
+25lbs x 3                  >> Haven't done pullups since 11 days ago. Weighted ones 14 days ago.
+50lbs x 9              >> Surprised I barely lost strength here.
+45lbs x 3
+40lbs x 3
+35lbs x 3
+30lbs x 4

Lateral Raises
35's x 5                             >> 60sec rests.
40's x 3                             >> I got stronger here?!
45's x 1
50's x 1
45's x 12
45's x 5
40's x 10 PR
40's x 8 PR
40's x 5 PR

Cable Rows
180 x 5                          >> 2min rests.
200 x 3
220 x 1
240 x 1
220 x 10
220 x 6
220 x 4

Short ROM Dragon Flags
5                >> 60sec rests.
5                >> As I failed I switched to negatives. First set was all short ROM reps though.
5

Incline Rear Delt W Flyes
35's x 3                  >> 60sec rests.
40's x 8
40's x 5
35's x 10

I haven't worked out my back shoulders and abs since 11 days ago. Turns out I kept a lot of the strength. I noticed this pattern whenever it's higher rep work that I've slacked on. If it's lower rep work, I tend to lose a bunch of strength quickly (CNS for sure). For example, Yesterday I squatted for the first time in 7 days (not 11) yet I dropped from 380x5 to 335x5. Interestingly my bench press (low rep) stayed strong though.

I will never understand people that take pictures of food/food they're eating. I just can't.

To show people back in the states maybe? I do find it annoying when I see every girl taking photos of their coffee at lunch but this was food I don't have in NYC and it's banging so.

Macedonia looks beautify.  Thanks for sharing the pictures.  When you say it is cheap there, give us some references.  How much is rent?  Food and drinks?  My sister just got back from visiting Morocco and that place sounds dirt cheap.  For a party of 6 adults a one 3 years old kid they had some kind of street vender beef dish and it was less than $3 to feed them all.

well THAT is cheap! Like crazy cheap. $3 to feed em all? Damn.


Here's some stuff I bought that cost less than $13 total (not shown in pic is a second big bag of tortilla chips) just ONE pack of those ciggs alone would be $13 in NYC:



- big plastic box of chocolate cigars
- two packs winston ciggarettes
- two big bags of tortilla chips (one isn't pictured)
- big pack of vanilla wafers
- one big chocolate stuffed croissant
- one huge bag of like 13 mini stuffed croissants (cut off on the right)
- big bottle of mexican sauce in the back
- total was 695 denars ($12.66)



Here are some cold cut chicken burger thingies for 20 denars each (comes out to like $0.36 each lol):





Some chocolate covered jelly filled pastry thing for 30 denars ($0.54):







Some things are "regularly priced" though. Like a can of coke is 50 denars, or about $0.95. It used to be 25 denars years ago, and back then the dollar was stronger so a can of coke was basically $0.38 back then (like 10 years ago I think).

I played some indoor ball and had some nice dunks on the low rims over there. I think they're like 9'4. I landed a windmill on my second try. I didn't get any makes on video though. I'll upload them soon. I'll also upload some pics of my travels, why not.

Week 103

Friday - 03/18/16
196.0lbs

-= Workout Log =-

BW Pull ups
BW x 12                      >> 60sec rests.
BW x 5
BW x 5
BW x 5
BW x 5

Lateral Raises
35's x 5                             >> 60sec rests.
40's x 3
45's x 1
50's x 1
45's x 9
45's x 5
40's x 6
40's x 5
40's x 5

Cable Rows
180 x 5                          >> 2min rests.
200 x 3
220 x 1
240 x 1
220 x 10
220 x 8 PR
220 x 6 PR

Negative Dragon Flags
5                >> 60sec rests.
8                >> First set was actually 5 terrible half reps. But I've improved!
3

Incline Rear Delt W Flyes
30's x 5                  >> 60sec rests.
35's x 3
40's x 10 PR
40's x 6 PR
30's x 15 PR

Worked out at 7:30am today. I didn't feel SO tired like I thought I would. But the strength was just not there... except for the rows really but I really put my mind to it a ton.

Not going to have time to lift after work since I have a flight to catch. Off to Macedonia again! I'll be lifting over there too, and I'm sure I'll stay on schedule.

I was supposed to do rows first today, then lateral raises, then pull ups, but I forgot. It's okay though, no biggie.

Ate a ton of food last night. 198.0lbs this morning.

Will edit with workout later.

Week 103

Tuesday - 03/15/16
195.0lbs

-= Workout Log =-

Weighted Pull ups
BW x 5                      >> 60sec rests.
+25lbs x 3
+50lbs x 9 PR
+45lbs x 4 PR
+40lbs x 3 PR
+35lbs x 3 PR
+30lbs x 4 PR

Lateral Raises
35's x 5                             >> 60sec rests.
40's x 3
45's x 1
50's x 1
45's x 12 PR
45's x 5 PR
40's x 6 PR
40's x 5 PR
40's x 5 PR

Cable Rows
180 x 5                          >> 2min rests.
200 x 3
220 x 1
240 x 1
220 x 10
220 x 4
220 x 4

Negative Dragon Flags
8                >> 60sec rests.
6                >> I peppered in a couple of half reps with bent knees and slightly bent hips in the 2nd set.
3

Incline Rear Delt W Flyes
35's x 3                  >> 60sec rests.
40's x 5 PR             >> These were tough. I'm also slacking on them so that's my fault.

I can't stop thinking about jumping. How the hell did i throw down a clean, powerful 2 handed tomahawk on my first day back to basketball??? Another 20lbs on my squat, maybe drop a couple more lbs of bw, and a lot of dunk practice and I'm sure i'll be surprising myself with what I can do!

Going to Europe this Friday. Good to be able to see my family again since I didn't get to ago away last summer. I'll be gone for 9 days woohoo. I'll be lifting over there. My grandma has stage 5 breast cancer apparently. Or something like that. I don't know, everybody is telling me something different. Very annoying. In either case I'll be very greatful to see my grandparents, my aunts/uncles, my cousins, and my best friends over there for a bit. Who knows when I'll have time to go back again.

---

Woke up at 195.2lbs today.
Lifting later today. Pretty sore. I'll probably only get 380x3 lol. But that's okay.