The ADD's Log: Build Back Better

[The ADD]

Solid day today #ATD

I feel like Pablo

 

[The ADD]

Power Jacks=

 

[The ADD]

Still stumbling on the nutrition front.

Today was a good quick session before going into the office. Got a good warm-up with kettle bell lunges and band side steps. Hit

Back Squats 3x5x275
Front Squats 3x5x205
Sumo Kettle Bell Deads 3x20

Nothing crazy but got a good sweat and good depth on the movements.

#ATD

 

[The ADD]

#ATD

Felt like crap today. Solid work got done but I just never got into the flow. Mini-Rants:

Why do people put towels and drinks on equipment they are working next to?
Never seen this many women that lift serious.

 

[The ADD]

#ATD

Heavy Deads super set with heavy Hack Squats

 

[iBrowse]

Ever since my back sprain from squatting I've been doing bodyweight circuits as recommended by other gym brehs here. Can't wait for next month .

 

[The ADD]

Ever since my back sprain from squatting I've been doing bodyweight circuits as recommended by other gym brehs here. Can't wait for next month .

I have a a chronic back issue. If I manage it right and keep the squat and dead reps low its not too bad. It flared up today but I pushed through it because I've got rest tomorrow and upper Wednesday.

Good job on not letting it side track you.

 

[iBrowse]

I have a a chronic back issue. If I manage it right and keep the squat and dead reps low its not too bad. It flared up today but I pushed through it because I've got rest tomorrow and upper Wednesday.

Good job on not letting it side track you.

Yeah...ever since I went to NY last month and a few weeks after I got back; I've been constantly lifting heavy on the deads, back squats and bench idk what happened when I last squatted the week before last. Can't wait to hit them again though...I'm hitting new PRs lately and that doesn't happen often for me.

 

[The ADD]

 

[The ADD]

7/10/16, Heavy Lower:

Back Squats: 5x3x320 with 1x6x225 Pause Reps

Leg Extentions: 5x5x190

Hack Squats: 5x3x270 (3PPS)

Single Leg Press: 5x5x360 (4PPS) with 1x15x180 Drop Set

Abs, Bosu Ball Raises: 6x10

 

[The ADD]

Good day today:
Heavy Lower
Meal Prep
275 grams of cahbs for dinner

Heavy Upper tomorrow. Thinking
Incline DB Press
Weighted Pull-Ups
Arnold Press
DB Rows
Single DB Press

 

[The ADD]

Heavy Upper: Kind of unfocused today, can't explain it.
Incline DB Press: 5x5x90 with 1x15x140 Incline BP Dropset
Arnold Press;4x8x55 & 1x6x55
DB Rows: 5x8x80
Single DB Press;5x8x55 with 3x10x140 Flat BP Dropsets
Overhead Plate Raises: 5x8x35

 

[The ADD]

Lower PT

Deads: 1x6x315, 1x4x365, 1x3x385, 1x2x405, 1x1x425 (PR)

Hack Squats 5 sets
Hamstring Curls 5 sets

Field/Track Work Tomorrow

 

[The ADD]

Field/Track Work
4x40 yds
4x100 yds
2x400 meters

The fence is slowly coming up around the facility.

 

[The ADD]

Didn't realize Phase 2 of the program is 12 weeks on the nose. Basically I will run these cals until 10/2/16.

I will likely try to find maintenance cals and eat in that range until Mid-January.