Adarq.org

2/17/12 Friday BW=176.4

2 hours b-ball

Getting over flu this week. Tried to sweat it out at playing ball, actually feeling better.

- DSVJ x 3
i think the first was a PR or at least a PR tie, around 31.5

- DLRVJ x ~10
would have done more but everything fell off after  tie, and PR for reps: at least two jumps at 34+ and a few more 33-34.

Nice work son. Super impressed with the 31.5" SVJ.

Multiple 34"+ jumps! 

2/10/12 Friday BW=177.2

b-ball 2 hours

2/11/12 Saturday BW=176.0

jump rope 6x200 turns
heavy bag 6x3.0 min rounds

2/7/12 Tuesday BW=178.4

squat 5x185, 2x225, 2x250
b-ball 2 hours
p90x abs

1/30/12 Monday BW=177.8

jump rope 6x200 turns
heavy bag 6x3.0 min rounds



2/2/12 Thursday BW=179.0

bench 5x185, 6x215, 5x215
squat 5x185, 3x225, 1x255, 1x275, 2x270, 6x235, 6x235
ham curl 135# 3x8
seated toe raise 70# 3x10
cable row 140# 3x10
mod grip pull up BW 3x6
p90x abs

still haven't hit 4x270 on squat yet.....  Should of lifted yesterday but was too beat. I suck.

6x215 on bench is a PR tho.

1/26/12 Thursday BW=176.8

bench 5x185, 5x205, 4x215
squat 5x185, 2x225, 1x255, 1x275, 4x265, 7x235, 7x235
ham curl 135# 3x8
standing toe raisers 140# 12,12,10

Been jumping rope and hitting the heavy bag in my off days. Seems like I can gain 10lb's a week lately.

1/23/12 Monday BW=180.4

jump rope 10x100 turns
burpee 10x10
push up 10x10
BW squat 10x10

Long week. mostly sans power (electrical). I eat like crap and feel like it also.

Knee was bothering me after last Thursdays work out. Been stretching better and it has helped it.

I need to get some more cardio in. decide to do a jump rope circuit. felt good. I will incorporate this set up and see if it gets easier.
It took me until the sixth set to get the 100 turns in with out missing. 

1/15/12 Sunday BW=176.8

squat 5x185, 5x225, 5x225, 5x225
bench 5x175, 5x195, 5x205, 5x205
pull up BW 3x8
dips BW+10 3x20

felt need to lift after, Friday's terrible workout.

backed off weight, nice and easy.