Adarq.org

Quote from: Chris Hickson on September 18, 2010, 01:23:52 pm

went down to ernies pl gym today:
squats:
160x10
160x10
250x8
250x8
300x5
320x3
340x1-quick
deadlift
135x3
225x3
325x2-D.O.
415x1-hook
505x1-hook
575x1-real quick, hook
615x3-hook grip, more in tank.
close grip bench
135x10>>>8 wide grip pullups
185x4
225x4-soo easy
280x1-easy rep, not too bad.

Overall pretty good, but really wasn't as warmed-up as I'd like to be for anything, Only had protein shake+bananna before the workout. the 615 tripple is good considering I have squatted like 7+ times these last five days, and my body isn't 100% used that yet.
They were playing some kind of rock music the whole time, lol, not workout music IMO.

nice deadlift lil breh. did u get it on video?

thank big breh, no I don't think it was video worthy LMAO

Saturday later workout
SATURDAY later on...
squat
135x20>>situps decline x25
225x10
cleans
155x1
225x1
225x1
225x1
225x1
250x1
pullups
with 20 or 25lb vest on 15 reps.


Sunday: did some wrist rolling here and there.

Monday:
squats
135x2>>lying hamstrings 145x15
135x4>>lying hamstrings 145x15
135x8>>lying hamstrings 160x10
135x10>>lying hamstring 160x10
225x5
225x5
RDL's
225x10
315x5
405x7-new record, but I forced it, back wasn't healed from saturday.
225x10
225x10
225x10
pullups
35lber held by feet for 9 reps....(260lbs total weight, had alot clothes/shoes on so I was like 225 today)
then did foam rolling and streching....and a set of 10 for TKE's.

DIDN't play basketball on sundays like normal and legs are huge from not playing....maybe I'll wait till december to play again.

405 x 7 wtf? siiiiiiiiiiiiiiiiiicccccccccccccckkkkkkkkkkkkkk

if you're not going to play bball at least go shoot around, get those 'impacts in' & increase blood flow @!$

peace man

its gonna hurt real bad the first few times u do it but i pretty much put all my weight on it now after a week

Quote from: psolo27 on September 21, 2010, 12:48:28 am

its gonna hurt real bad the first few times u do it but i pretty much put all my weight on it now after a week

Yeah same here, I just pushed through it the first few times and set a goal of doing like 20 back and forth rolls on the IT band. After a few times it was fine. I do a side bridge on my IT band with a 4"  PVC haha.

wow painful.

Tuesday:
knees were stiff so I rested them.
bench
135x10
185x3
225x3
275x1
300x1-almost two, held at the top too long after first rep.
close grip
225x11-http://www.youtube.com/watch?v=1rpzjWZhB_A
about it, was tired from moon jumps..

Wednesday:
knees were still stiff but I maid myself do some legs training anyway.
squat
135x5
135x5>lying hamstring 145x15
135x5>ly ham 160x10
135x8.ly ham 160x10
225x10
225x10
225x10
abs stuff cant remember exactly what.
walking lunges
35'sx12 strides a leg
50'sx6 strides a leg
50'sx6 strides a leg
can't remember what else.

thursday:
pullups
x10-right here felt weak today from doing moon jumps
bw+45 for 7 reps
strict press
135x8
185x2
205x1-new record and http://www.youtube.com/watch?v=IM7-Eho76eI
135x10
barbell rows
225x8
225x8
225x8
ez curl bar curls
135x5
85x10>85x8 skullcrusher
85x10>85x8 skullcrusher
85x10>85x8 skullcrusher
tricep overhead extsion
35x15
35x15
35x15
seated row
220x10

Friday am
squats
135x4>decline situpsx25
135x4
135x6>>rdl's 135x15
225x5>>rdl's 135x10
315x2>>rdl's 205x10
365x1
320x5

about it...taking break from OLympic lifts till knees heal up.

thinking about routine for when knees are better:

Mond: morning squat+ olympic lifts, afternoon legs and abs and squats
 
Tues: morning squat+ olympic lifts after noon shoulders,triceps and squats

Wed: morning squat+ olympic lifts afternoon back biceps and squats

Thursd:morning squat+ olympic lifts afternoon legs abs and squats

Friday:morning squat+ olympic lifts afternoon squats and shoulders tricep

SAt:morning squat+ olympic lifts afternoon squats and back biceps
SUN: oFF

just thinking about it...not sure yet.

friday afternoon
5mins on tredmill 15% incline
leg press 135x20
deadlift
225x3
315x1
405x1
495x1
585x1
675x2 http://www.youtube.com/watch?v=kGRserSA6ko
abs decline for 25.
then had to go early.

great job again...y u running the treadmill lately?

friday afternoon
5mins on tredmill 15% incline
leg press 135x20
deadlift
225x3
315x1
405x1
495x1
585x1
675x2 http://www.youtube.com/watch?v=kGRserSA6ko
abs decline for 25.
then had to go early.

amazing deadlifting.... sounds like you're in russia in that video, in 10 years you'll make konstantinov look like adarqui.

^^thanks brehs

Saturday:
front squat
135x10
225x5
225x5
275x2
military press
135x5
185x4
135x10

Sunday:
close grip bench
135x10-some rows
185x3-some rows
245x2
290x1-went to try for a second rep and something thats been in my upper right pec/shoulder finally tore, IDK if I tore my pec, but might be too close to the shoulder. lol
not too worried about it, benching is gay anyway and I think I can still press vertically.

Monday
squat-knees are getting better
135x10-hamstring lying curls 145x15
135x10
225x5
255x9
255x9
255x9
255x9
RDL's
280x9
280x9
280x9
280x9
snatch
135x1
135x1
135x1-all had solid start postions, felt loose from exercises before this.
did some strengthing and little bit of foal rolling.
decline abs
25 behind head for 10
started doing twisting and kept catching ab spams/cramps lol too much KREATINEZ!

any tips for possible torn pec? no bruising 24hrs after.

290x1-went to try for a second rep and something thats been in my upper right pec/shoulder finally tore, IDK if I tore my pec, but might be too close to the shoulder. lol
not too worried about it, benching is gay anyway and I think I can still press vertically.

thats the spirit


only advice is rest and using like a hot shower to help loosen it up so you can get in some light mobility work easier.. be careful not to really push it man, you don't want any complete tears, then all of your training will be jacked up.

pc