Adarq.org

cleveland should vote and give verajao a ring.

he made us suck. he gave us bad luck with the flops.

give him a cleveland championship ring.

festus is an idiot. lebron abused him with that pump fake 3.

lebrons epic block and that championship sealing 3 from kyrie. wattagame

6mins..

this is it.

go warriors!!!

whatever happens..kyrie is my man

barnes is rigging the game. sumbitch

Jun 19-25, 2016

Full Squats - Paused - Maintenance
455 #186 | 465 #4 | 470 #1| 475 #7

BW  188-190lb

Sun Jun 19

morning
paused full squats 315s-365-405 | no pause 405x2
hammerstrength seated inclined press 2x45lb x5,5,5,5
neutral grip chins 70lbx5

* will be a lot better again later after i recover my sleep.

afternoon
paused full squats 315s-365-405 | no pause 405x2
close grip inclined press 115lbx5 | 135lb 5x5
smith calf raises 405x5 | 455 x5,5,5,5
one arm cable rows 75lb x5,5,5,5

afternoon 2
paused full squats 315s-365-405 | no pause 405x2

* bw 190lb after heavy breakfast. i was probably dehydrated from yesterday's all afternoon concert at At&t. got good sleep but body did not feel solid on the squats.
* close grip inclined bench with feet elevated on plyo box for upperbody push today. felt alright. will see if it hits the right muscles tmrw. going for anterior delts and triceps with these
* had dinner after afternoon workout. watched heart stopper game. took long shower to de-stress. went to lift again. was a lot stronger after eating. could have gotten 3-4 of 405. will eat again and back to 192-194+ bw tmrw.

Mon Jun 20

morning
paused full squats 315s-365-405 | no pause 405x2
close grip inclined press 115lbx5 | 135lb x5,5
neutral grip chins 70lbx5
seated calf raise sled 4x45lb 10x5 sets

afternoon
paused full squats 315s-365-405 | no pause 405x5
close grip inclined press 135lb 5x5
neutral grip chins 70lbx5

* got good sleep. recovered from that saturday concert already. extended awake time throws off my routine. it was worth it. one republic, the killers, pink and justin timberlake put out a very good show. i was not expecting the killers and pink to sound that good live. woooot!





Tue Jun 21

morning
paused full squats 315s-365-405 | no pause 405x2
close grip inclined press 135lb 5x5
seated calf raise sled 4x45lb 10x5 sets

* will get another 405x5 later. feeling strong already this morning. bw192-196 by end of this week. added cashews to my bulking diet. i still have visible abs so it's all good. could have done 3+ with 405 but last weeks 2x 405x5 in a day took me 2 days to recover from. that was too much intensity too soon.

afternoon
paused full squats 315s-365-405 | no pause 405x5
close grip inclined press 135lbx5 | 155lb 5x5
neutral grip chins 70lbx5

Wed Jun 22

morning
paused full squats 315s-365-405 | no pause 405x5
close grip inclined press 135lb x5,5
seated calf raise sled 4x45lb 10x5 sets
one arm cable rows 75lb x5,5

* 194lb bw at gym time. i still don't have the paused rep explosiveness on the 405 to attempt a heavier top paused single. i'm getting better at the multi reps. again.

afternoon
paused full squats 315s-365-405 | no pause 405x5
one arm cable rows 75lb x5,5

* so strong right now. cashews are working. caloric excess and good sleep today. start of short 3-day work nights.

Thur Jun 23

afternoon
paused full squats 315s-365-405 | no pause 405x2
seated calf raise sled 4x45lb 10x5 sets

* weakest day of the week from sleep adjustment. still strong for a double 405 without much issues.

Fri Jun 24

afternoon
paused full squats 315s-365-405 | no pause 405x2 | 315 x5,5
dips bw 5x5

Sat Jun 25

afternoon
paused full squats 315s-365-405 | no pause 405x2 | 315 x5,5
dips bw 10x5 sets

* bw 194-198lb. 315 backoffs for more tonnage is also improving my form. i might  get back to 200lb bw before end of june. still looking lean so i'll go for it.

varejao is giving warriors all the bad luck. its not a flagrant foul you flopping piece of shit

varejao had 2 flops already and will flop the moment an opportunity presents itself. bs. take him out already.

klay for finals mvp.

kyrie is a beast today. love that guy.