Adarq.org

24/01/15

Wide Grip RDL
60 x 5
60 x 5

Deadlift
100 x 5
140 x 5 (double overhand)

Ring Chins
bw x 5, 5, 4, 3, 2

BB Curls (fat gripz)
30 x 12, 10, 6

DB Hammer Curls
10 x 10, 8, 6

Meh...

20/01/15

Low bar squat
bar x 5
60 x 5
80 x 5
100 x 5
110 x 5

Incline Bench (fat gripz)
bar x 5
40 x 5
50 x 5
60 x 5
65 x 5

Ring Dips
bw x 6, 5, 4, 5, 6

Incline Guillotine Bench (fat gripz)
40 x 13, 9, 5

Not 100% sold on low bar squatting but it did take a lot of strain off the knees. Like 0 knee pain when squatting. Will give it a few more weeks and see how it goes. I figure I FS as well so will still get decent quad work there.

18/01/15

Warm Up- Actually warmed up today

High Pull
bar x 5 (from hang)
60 x 5
60 x 5
Panda Pull (straps)
80 x 2 (was aiming for 5)

Parallel Bent Rows
40 x 8
50 x 8
55 x 8
55 x 8
55 x 8

Ring Pull ups
bw x 5, 2

Left knee and shoulder bugging me again. Also, had very low energy and even lower motivation.

14/01/2015
B3W

Wide Grip RDL
bar x 5
60 x 5

Deadlift
100 x 5
120 x 5
140 x 3

Ring Chins
bw x 5, 4, 3, 4, 3

Barbell Curls (fat gripz)
bar x 12, 10, 6

1 arm DB Row
20 x 13, 15, 10

Weird session. Felt strong and weak at the same time. Mostly weak. Still think my eating and drinking habits are seriously holding me back. Time to get that under control.

Ball game went pretty well. We won by 45. I had 5 points, 7 assists and a heap of rebounds. We had a Sudanese guy filling in for us who dropped 40. My height and ridiculously athletic but could shoot the 3 ball as well. Had a lightening 1st step which is basically how he scored most of his points. He didn't manage to put any dunks down in game but was throwing plenty down before and after, off both 1 and 2. Stuff like that gives me motivation to train harder and get myself back to a position where I can dunk with ease. I didn't even attempt any. Good up ok in game and had a few high rebounds where I knew I'd got up but the knees just felt sluggish the rest of the time. No doubt was carrying some fatigue from Sunday's bike ride.

12/01/15
B3W day 2

Squat
bar x 5
60 x 5
80 x 5
90 x 5
100 x 5

Incline Press (FG)
bar x 5
40 x 5
50 x 5
60 x 5
65 x 5

Incline Guillotine Press (FG)
40 x 10, 4, 7

Trying to just repeat last weeks workout and start over again. Skipped dips cause I've got wicked sunburn from yesterday's ride and the ring straps chafe my arms like hell. Also, had my 2yr old in the gym with me and she kept coming over and climbing on the bench during the guillotine press.

Squats felt solid. Little fatigued from the ride but no doubt I'll notice it more in tonight's basketball game. It's a 10pm one too. Cannot wait 

Oh wow that's horrible.