Adarq.org

Leg day..hardly

My energy levels werent the best, I think i need to deload a bit next week

front squat- worked up to 315 but barely idk just felt super shitty
back squat- 315x2x5
front squat- 225x5

jump ropex50
med ball throwsx10

5 rounds

heavy ab work


next week I think  I am going to do

1 mile run
major lift
1 hard ass WOD
ab
1 mile run

keep it short and quick

Today shoulders

Shoulder press           pull ups               double unders
15                               15                        30
12                               12                        30
9                                  9                         30
6                                  6                         30
3                                  3                         30

press will be with 135

front raise with 25lberx100
side raises with 20x100
press with 20sx100
upright row- 35(KB)x100

good nuff

DB chest press-70sx70
                         60x60

Snatch- worked up to 180, new pr, but this was a hang snatch and off the ground for 135 felt a lot easier
Cleans- off the ground- worked up to a couple sets of 205 n it feels shittier than hang cleans,
db snatch- worked up to 100s for a few reps n sets
curls- worked up to 155 for a set of 5
some extensions and ab work


super hot girl in the gym and even though I pussed out, I did it in a way that i think makes her more interested at me cuz she gave me "the look" as she walked out of the gym, but when you have a girl whos actually fit and not just skinny with a jiggly butt, shes a keeper

true story

heavy pin cleans

Complete as many rounds and reps as possible in 4 minutes of:
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups

If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes

of course this will be modified with fat man pull ups and a lighter thruster

I am going to try and find a deck of cards and the exercises will be hmmmm
xfit push ups
squats
burpees
sit ups
med ball throw- with my new 1 I made.  My dad hit my basketball with the lawn mower so i filled it with sand, used shoe goo and duct tape.  I think its about 20-25lbs but ill weigh it at the gym

ab work

plank plate stacking
walking db twists
crunches with plate on forehead
oblique work


that wod I will keep on here but Im switching it to the shoulder or chest day

this wod is what ill be doing today!!

50 back squats-135
40 pullups
30 shoulder press-135
50 front squats-85
40 pull ups
30 oH press-85
50 OH squats-65
40 pullups
30OH press-65

Todays workout will start off with

3 rounds

150 wall ball throws- 24.6lb med ball
90 double unders- so 180 singles, i suck titties at double unders
30 xfit pushups


Bench-155 for 100 reps
db press-40 for 100 reps
incline push ups- 100 reps


ab work

mile run or walk until my client gets there, even though I have a feeling this workout will take me a long ass time

Yeah i started practicing them on fridays

I used a 12lb ball instead of mine, if i used mine then I woulda died

I liked this workout, it got me sweating bad but didnt have me on the floor, like a continuous increased heart rate but it didnt go way to high


this will be a workout I do once a week for sure

storming out so didnt do the medball throws

Ladder
1-2-3-4-5....10

Push press-155
Snatch-1-5=135lbs
            6-10=95lbs

21-15-9, 20lbs dbs
Side raise
front raise
push press

honestly this killed me, my shirt was soaked

going back to train my client and do some ab work

Front squats
worked up to 280

but this was a 280 where I felt like I couldnt get any lower

then threw 315 on and did the same for back squats
335 full squat for back squat


Cleans- 225 for a few reps

3 Rounds

150 medball throw
180 jump rope count
30 push ups

this was just awful again, last time i did it my cardio was the problem, this time it was my shoulders and legs


then some ab work


weight-269 w/ shoes so last time i weighed in im about 2lbs lighter