Adarq.org

  3.12 miles in 29.21, I had to hop off for about 10 seconds or so around 2.23 miles because I felt like I was going to puke so I ran a little extra at the end.

weight-277.2
-22.7lbs

I did pretty good today with the ladies, there's a super hot chick in the gym who i always suspected of being a physique competitor and it turns out that she is.  She actually approached me and said wow I'm surprised you were on there for so long, I know I couldn't do it, you looked determined.  Once she said that I was like yep I'm going all out so we shot the shit for awhile and laid down the foundation, I let her know that i was interested in competing in the future as well and that I used to be in great shape(before I came back onto here) but in a elegant way.  I wasn't like yo babe I used to have abs and 19" pipes, wanna get outta here and drink some protein shakes while I curl for you? 

I have a feeling that if I can date her she will inevitably kill me due to some organ(except the most important one..hey now) failing(due to blood loss), it would be boner city 24/7.

Anyway, eating breakfast and super happy with progress, i may hit legs on friday just to get something in once a month or so and hopefully in 2 weeks I will be down to about 269 is the goal.

So the head guy here still thinks my name is actually Tim and I didn't correct him because its awkward lol  Oh well, thank god I will be leaving soon.

The workout tomorrow will be probably as follows because I want to get my 40 minute jog in on Friday so I will skip a day in the workout in order to hit legs on saturday(no I wont be skipping a workout just going from my 3 mile run to 1 mile run instead of going 3 mile-2mile 1 mile)

So tomorrow will be a 1 mile run sprint on the dreadmill, I want to be at a 7 something pace and just see if I can hold on for dear life.  If I can keep 7.5mph and kind of haul ass towards the end and probably 8mph or so then I should be able to get my mile time into the 7s

7:50 mile
Felt better than I thought, I was tired at the end but if the treadmill wasn't a pain in the ass to get going then keeping a 7:53 mile pace would have been easier but I had to speed it up to like 9.8mph for the last .2 miles.

weight is around the same, i didnt do my usual morning ritual, I feel like shit and felt kinda sick this morning so I got to the gym asap to get it over with

also hit biceps.

Bikex 40 minutes

The new seat is nice, a lot less pain.  Cheated last night at McDonalds, my shifter wouldn't come out of park so I had to take the middle console out and fuck around with the lock release.  It pissed me off so I said fuck it.

Gonna eat my turkey and what not and protein shakes later.

  3 miles

4 mile run
I chose a 5mph pace because my other runs this week didn't feel that great.  By the end of the run I felt completely fine, relaxed, wasn't breathing hard at all.  Had some aches such as my calves and right achilles area but thats just normal, will stretch it out later.

Ate 4 eggs scrambled(figured out what i was doing wrong)
1 rice cake
1 protein shake with 2 servings, going to have another one when I am done with this.
Later some turkey

When i go get groceries tomorrow I will probably stock up on the pre cooked bagged chicken, more expensive but it tastes better and its easier and more convenient.

I havent checked my weight because it has been hot lately and I have been drinking a lot of fluids.

Adarq

I got my test results and the fitness test requirements back and it looks easy as fuck but i want help programming my workouts leading up to it.

Part 1: run 150 minutes, down a set of stairs, back up, run to a dummy hanging in the air, take the dummy down and bring it somewhere 10 yards away
Part 2: Same as part 1 except the dummy is in a cot and you pick him up out of it and drag him to a safe area/both are within 1:35
Part 3: stair climb- around 20 steps, must go up and down 4 times in 65 seconds
Part 4: 1 mile run!!!!!! in 9:30.

I was wondering if I should cut down my running as far as distance wise to say 2.5-3 miles and focus on fast 1-2 mile runs, try to keep a 9:30-10 min mile pace on the 2 minute runs and a 8:30 minute mile pace on the 1 mile runs.  I just dont want to cut too much volume on my lungs because thats where im starting to excel.  Also, I am a giant pussy now so should i start incorporating legs and back work again?

The test is August 8th so 3 weeks and 3 days or so away with potential 5 weeks but i doubt i will need the retake.

Tomorrow for a workout since i gotta get my brother in shape for it also, we are probably just going to hit everything and hit up the stair master like a boss

i'm not adarq, but don't cut your mileage.

Kk thanks, I'll take anyone's advice at this point, ik I'm ready now for it but I want to smash it in order to stand out from everyone