Adarq.org

On Friday I believe I weighed 295 eeek

Over the weekend I did a low-no carb diet with increased fat mainly from almonds.
- The most carbs I had were from the sub rolls on my sub then the rest of the day was 1 light bowl of progresso soup and i snaked on turkey sammich meat for the weekend.
-Yesterday i had some eggs in the morning, lunch was a 1lb chicken breast stuffed with steamers veggies n rice, dinner i had another one and for some reason that just filled me right up.
I believe Im sensitive to gluten,  cutting the carbs out or eating 50gs or less gives me more energy, usually I feel like i have to nap a nap around 1 or 2pm but now im wide awake all day and sadly all night.

Todays weight- 290lbs after a bagel and 10oz of water
Workout
Bench- worked up to 305 for a single, felt easy, just didnt want to get up near my max again cuz of what i did next
-dropped to 225 and picked 25 reps i had to do, succeeded with 15, took a break, did 3, took a break did 2 and my triceps were just fucked
-dropped to 165, did 20 without break, then 5, break then 5.

my breaks were about 15-20 seconds each at most.
Incline DB Flyes- worked up to 40sx10
       -Usually go a lot heavier but I haven't done them in forever and just testing out my shoulder
Lying tricep extensions, 10 reps from 25lb dbs-40lbs
lat pulldown pushdowns 2 rounds 10-15 reps each
tricep rope pushdowns- 85lbs
1 arm tricep rope pushdown-40lbs
vbar pushdowns- 130lbs

gonna go eat, relax and hit back later tonight

Thinking about doing like a 30 minute chipper tuesday mornings and friday mornings, depending on how next week goes with it ill see if i have to do monday n wednesday or something to get myself rested for leg day

Wallballsx25
push upsx15
sit upsx15
dipsx10
cleansx10
wallballsx25
thrustersx10
Row 1/4 kilometer

probably just do that as many times for 30 minutes

Later is skwaats

just now I cooked my food for idk 4 days and figured id count calories n macronutrients again

I made stuffed chicken with veggies n cheese

totals for 10lbs of stuffed chicken

7000 calories
264grams of fat
136 grams of carbs
1096 grams of protein

The protein seemed high but it said 24 or 25grams per 4oz and theres 16oz to a pound so im assuming its right lol

spread this over 4 days and throwing in my almonds n cashews that will be my snacks with a few other things i bought im looking at probably 12-14k calories per week.

I probably will just eat 1 chicken breast per day this weekend since ill be working and I dont do shit at work so that will make it go 5 or 6 days.

so assume 12k calories for the week and assume i burn idk 2500 a day which i know its more than that but use it at as base.

so as long as i can keep at the 12k a week mark ill be burning about 1.5lbs or so which is what i want.  But just in case I'm going to throw in cardio saturday mornings before work.

Skwaats

warm up sets- 135, 185,225,275

315x3
335x3
345x3
365x3
Box skwat- 385x3
405x2

Speed deadlifts- 5x2x225

leg curls
ab work

final weight for the week with cheating today and last night uggh ik ik 288, so its a drop in 7lbs the first week

This morning.

Bike ride- 15 minutes
Half Jackie
1/2 km row, 25 thrusters and 15 fat mans
bike ride- 15 minutes

tonight

Deadlifts- worked up to 405 again but it felt much easier than last week
Speed Skwaats- 225x3x2
                          275x1x2
                          315x2x2
                          225x1x10
For my second set of 315, i did 2 plates close together and 1 plate further out to mimic bar whip
bb rows- 135x3x10
lat pulldowns, 3 sets of 2 different handles
bicep work and forearms

Pancake and OJ Skwaat workout
Below parallel Skwaats
135x10
185x5
225x2
275x2
315x10
350x1
365x1
385x1
412x1(yes counting the weight of the clips)

Speed deads
250x5x2

DB front skwaats
120lb total- 3x10

Hammy curls

honestly, i had to do these in the morning cuz of an interview later but I felt strong this morning and i feel stronger at night.  If i hadn't done the 10 reps with 315 then I'm curious to see how I would have done but im happy with 412...yes lol

Still have the job that ive had since 2011 but i had an interview tonight with the county to be a CO, of course at 6 at night on a friday in downtown syracuse.  Absolutely no parking spots, i drove around for close to an hour trying to find one and couldnt and i called the people to tell them and nothing.  I finished everything for the State to be a CO which pays a lot more so thats just a waiting game, probably in the academy by june.  I also have another interview for Nucor, a steel plant in january for the second round of interviews.  Pretty much I have a lot of interviews lol but if for some reason none of them work out, I have 2 years of straight training to be a Seal, I figured that might be a good direction to head in.

Back this morning

stiff legged rack pulls maybe 4inch from the floor or so
-135,185,225,275,315
-10 reps each

speed Skwaats- used a box and did 8x2x225

lat pulldown work and some biceps

tonight

strict press- worked up to 175x5
upright rows- worked up to 95x10
side raises- 25-55 by 10s for 10 reps each
FInishers- just seated front raises kind of but you touch the DBs at belly button, chest and head height
wallball/push up wod
20 wallballs, 15 push ups for 3 rounds no rest in the pool area which is about 85 degrees
ab work.

resting tomorrow and xmas cuz i cant go to the gym so friday will be something easy in the morning and Skwaats in the evening