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It was hot and humid today. Like July or August. Blech.

jog 30mins @ easy pace, HR ~148-152
stretch

Hips felt super tight at the beginning, took a while to get loose.

Quote from: adarqui on May 27, 2010, 01:51:50 am

[01:50am] adarq: uhm
[01:50am] adarq: ok
[01:50am] adarq: i am shocked
[01:50am] adarq: im 158 right now
[01:51am] adarq: i ate an entire pizza + salad + 4 scoops of ice cream + 2 big glasses of soda + 1 glass water
[01:51am] adarq: what
[01:51am] adarq: the
[01:51am] adarq: fuck

Skinny ass. Im only 112 now 

Man, you think you're skinny, I'm only 75 haha. Was up around 77 until I went to Afghanistan and had two weeks of, um, "loose movements."

Also, made it to the gym today. Kept everything super easy, felt decent. Tried to record my squats but the idiot at the gym who volunteered to push record pushed it twice and the beginning and then again at the end. So I have footage of my getting under the bar and taking one step out, and then walking back to the camera after re-racking the bar. Haha.

Warm up
JR 30/30 x3
mobility

Work
low box ankle hops 2x10
DLRVJ 2x5, 20s between reps, 3 mins between sets -- only the last two or three of these felt halfway decent
squat 3x5x225

Cool down
stretch

Just signed up for summer league ultimate. Enough of the participants are regionals/nationals level (and even a worlds player here and there) to make things interesting, but my schedule for the summer changes a little bit. I can still make progress on my vert with the 1-2 games plus practice per week because the games are not super intense and usually there are plenty of subs so they shouldn't be too draining. Thinking medium-term, if I end up getting surgery in the fall (end of October?), that'll push me back even farther. But coming back from that I will focus on nothing other than rehab and then regaining whatever I have by then, then building from there. No ultimate for at least five or six months.

It's funny, I love ultimate but it's definitely postponing achieving my goal, which is kind of discouraging. Life, she is a bitch.

Here's what I think my weeks ought to look like starting the third week of June and going through the first week of August:

Sunday lower body: sprints + jumps + jump squats/heavy squats/light unilaterals + light conditioning (e.g. jump rope)
Monday upper body: bench/press/rows/pull-ups + core + light conditioning (e.g. jump rope)
Tuesday game
Wednesday lower body: jumps + jump squats/moderate squats
Thursday game
Friday rest
Saturday practice

A couple of those weeks will have tournaments on the weekend; in the case I'll just drop the Sunday workout, obviously. Starting today with the plan I set up the other day, I'll build my strength back up to a reasonable place and then the second week of August I'll do week of MSEM squats. And the third week of August will be spent at the beach, so that will be a rest week. Probably jog some, kayak some, play a bit of tennis, but nothing intense at all. When I get back, re-test.

Heavy will be 2-3x2-3; moderate will be 3-5x3-5 just to keep the groove, not pushing weights too much; light will be 2-3x8-10. Foam rolling most days, too, and joint circles in the morning. They feel good.

Also, I just got Lyle's new book Applied Nutrition for Mixed Sports. Super sweet. Time to renew my diet tracking to make sure I'm getting enough protein and veggies. Calories usually take care of themselves, but I need to make sure I'm up over 170g of protein per day.

Holy shitballs, that's a long article. Too long for me to read. Here's all you need to know to know that 8x8 or any other universal prescription for water intake is total bullshit: that means that me, a 165-170 pound moderately active male, my 115 pound mostly sedentary (mostly  ) girlfriend and my 100 pound hyperactive grandmother should drink the same amount of water in a day. Water intake is like anything, it depends on the individual. You should drink enough water that you're not thirsty but peeing normally. The end.

Yeah, not cool. I was on this plane: http://www.guardian.co.uk/world/2010/may/20/afghan-airline-crash-safety-criticism 18 hours before it became a smoldering pile of twisted metal in the mountains north of Kabul. Not the same kind of plane, not the same airline, the same physical aircraft that is now in pieces. And I flew over the same spot where it crashed, in the same shitty weather (foggy as crap, couldn't see anything out the window), with the same pilot.

My colleagues, that pilot, and the 41 other people on the plane the next morning, weren't so lucky. They still haven't found any bodies but funerals were held last Friday as soon as they spotted the wreckage from the air (too mountainous/weather too bad to do a proper ground search yet, last I checked).

@vag: The high risk of getting killed part wasn't awesome, but most of the time I felt totally safe. The awesome part was the people out there and the work that we do. It's good fucking work and I'm really proud to be part of it. Also, the place I was flying to/from is absolutely, stunningly beautiful.

Closest I came to a level 7 was some explosions when I was up in the mountains, but it was just people blasting rock to use for construction. Still, I was ready to make like Usain Bolt for about two seconds until I figured out what was going on. The guys I was with (both Afghans) made so much fun of me for getting spooked. Afghanistan is a crazy place but 99.99% of the people are just trying to live their life and get by. Most of the people carrying AK-47s, even, and they are everywhere, are just trying to do their job, not hurt anybody.

Reminds me a bit of the Greg Oden block on Chris Lofton from a few years back in the Final Four, where he jumped and then you thought he was going to stop going up, but he just kept going up forever. Except Oden is 7-1, so this one is cooler.

Awesome.