Adarq.org

1/4/11 Tues

Played b-ball about 2.5 hours. 1st time in over a year. I love and miss sports. Still feeling the MEBM even with the light weight. drank a rockstar on the way out, which was a bad idea. I really feel the caffine. even with the fatique got some easy 30" jumps. ( finger tips level with rim )
I would probably feel the STIM from monday if I played on wednesday, but not an option. oh well.
Couple more pounds off, better condtioning and some more weight on my back and I am going to hit some PR's in the next two months. good shit.

grave digging......

38.5/70*100= 55.0

too bad long torso doesn't = big ups

12/31/10 Fri

BW=180.2 almost back in the 170's

dynamic warm up

jump rope 5 min

on box hops 24"
3 x 8

pogo hops
2 x 8

depth drops 24"
3 x 6

jump squats 85#
3 x 5

Squats
3 x 135
3 x 185
4  x 5 x 235
1 x 20 x 135 MEBM (50% 1rm, not very beast like)

Hamcurls 105#
4 x 8

seated toe raisers 45#
4 x 12

reverse hyper BW+10
3 X 15

Static stretching.

Shooting for first MSEM/MEBM workout on monday. staring off 2011 the right way!

Damn son, that is beast!

+ the rusted squat rack in the backyard= beast

I feel like a pussy for lifting in a gym and not busting out another 20 reps after my workout. Thanks

that guy ripped off my clean platform. I of course set mine up in the middle of the street at night while wearing all black for max training effect!

12/23/10 Thur

Lack of sleep going into this workout about 9 hours sleep total last two nights.

dynamic warm up

pogo hops
3 x 5

on box jumps 24"
3 x 6

depth drops 24"
3 x 6

Squats
5 x 135
5 x 185
2 x 225
2 x 245
1 x 265
295 unrack hold 10 seconds
missed 275 (no focus)
feels good to get heavy weight on my back even if I can't lift it.

Power cleans to ease frustration of missed PR tie on squats.
3 x 135
3 x 145
1 x 155
1 x 165 new PR

Bench press
5 x 135
5 x 185
2 x 5 x 205

cable row 100#
4 x 10

+ ab and core punishment.

still need more cardio. I'm out of shape and can really feel it on multiple reps in weight room. bright side I'm down about 3 pounds in the past 3 weeks.

ready to move into some MSEM sets in the coming workouts. any ideas on best way to implement?

12/19/10 Sun

dynamic warm up

sprints 85-90%
3 x 3 x 30 yards

treadmill 25 mins
5.0 mph 5.0 incline

12/17/10 Fri

Dynamic warm up

Jump rope 5 min

on box jumps 24"
3 x 8

depth drops 24"
3 x 6

Squat
5 x 135
5 x 185
5 x 225
5 x 235
2 x 4 x 235

barbell lunge 135#
3 x 7

ham curl 100#
4 x 10

seated toe raisers 45#
4 x 12

reverse hyper BW +20
3 x 10

static streching and out. no sprints tonight