Adarq.org

lol  I was wondering if anyone was going to catch that.

Today

Bench- worked up to 315 for an easy single
drop to 135x62

3 rounds of push ups on different heights

med ball throw- 50-40-30-20-10

night time

Heavy lat pulldown, 3-4 sets of 10

speed pulls- same grip as i do for cleans- 225

some quick arm work

tomorrow i may get fancy enough and find a gym to go to but idk I might just do something at home, and friday will be a leg day again or something

Yesterday I did

Cleans- 190lbs off the floor, no straps
     - 10 minutes-2 reps- OTMEM

then a lot of basketball

today

Front squats- OTMEM 10 minutes- doubles
185
190
195
200
205
210
215
220
225
230
235

2 minute rest

Back squats- same thing
185- til minute 4
205
225
245
255
265
275

cable crunches and calf raises


I am taking phenelox by metabolic nutrition and 5 days in and i was at 271 and now im down to 266

new workout partner, hes super out of shape but he does the movements better than my last few

wallball throws
100
70
50
30
10

other person had to jump rope until the medball throws were done


did all of them unbroken

then just a quick round of snatches for a min then upright rows for a min

tomorrow is some back and oly lifts

just had a protein shake today so knew i wasnt going to go heavy today

DId some cleans, went off the floor at 215lbs
squats- worked up to an easy 245 front squat
db front squats- 100sx3x10

then the 3-6-9-12-15-18 etc etc of

thrusters and bent over rows

i crapped out on 18 so idk if my cardio is getting shittier or just the day with work and not eating a lot beforehand

so tomorrow is shoulders

friday- i plan on going to the gym around 8am and doing a 1.5-2 hour wod of just medball throws, see how many i can get within that time period

maybe cut it down to an hour cuz ik in about 30-40 minutes ill get about 500, idk ill figure it out

Chipper

deadlift-225, 5-4-3-2-1
kb swings-100-25lbs
lat pulldowns-50 reps
fat man pullups- 50 reps
bike 2 miles
incline push ups-50 reps
cleans-50 reps
planks-100 seconds
bike 2 miles

I think this took about 25 minutes to do so not too bad including doing all of the setting up crap


weight-264.8, lowest in idk how long...i think 1 week into my sd90 i was about 265, september? maybe something like that.  Ive been working a lot more so ive only gotten liquide calories throughout the day, ive been making about 100-120 gram protein drinks and sometimes a sandwich for lunch, but before i weighed in i downed a powerade on the way to the gym and drank another during the workout so i think i could have gotten about 262-3, but fuck it 264 ill take it, im gonna go do some medball cleans with the heavy bitch!

I havent been on here in awhile

I'm losing weight so my strength is going down as well, also I'm working about 60 hours a week again so thats not helping


basically all week was high rep shit, nothing new and today after work(1030pm to 6am) I went to the gym and tried to see how fast I could get 1000 wallball throws.  It took me 50 minutes But i could have gotten it faster because I was shooting to go for 2 hours but after the first hour after my rest I was fried.


Next week going back to what I used to do when i first started this

Cleans155lbs
                   1-2-3-4-5.....10
FM Pullups


Pendley rows

heavy lat pulldown

then some arm shit