Adarq.org

last night:

ACHES/INJURIES: right ring finger is busted af
SORENESS: quads, hamstrings
MENTAL STATE: very tired

- warm up

- squat 110 x 10

- pull up x 13

- DB OHP 20s x 6 ()

- hyper x 15

didn't have time or energy for much and was quite sore from sunday. but anyway good to get these (embarrassingly low, except for the pull ups, which surprised me, all done strict and full ROM) baselines. i have a bench baseline and a kroc row baseline more or less already.

this is my plan for the next two months. it's going to be interrupted by at least a couple of multiday trips.

starting training maxes:
(bw 75)
squat 110x10
bench 70x12
pull ups x13
kroc row 36x20R/17L
feel kind of small

goals:
(bw 80)
squat 140x10
bench 100x10
pull ups x20
kroc row 44x20R/20L
feel kind of swole

WEIGHTS 2x/week
- warm up
- (SL/DL SVJ, pogos, DSVJ)
- squat 3x6-8
- bench 3x6-8
-- hyper OR RDL 3x10-15
-- hyper sit ups OR hanging leg raises 2x10
- pull up 3x6-8
- kroc row
- curls 2x10-12
- triceps 2x10-12

GPP 2x/week
- run x ~30 mins
OR
- HIIT-style workout x ~30 mins
OR
- ultimate OR tennis OR something else like that

it's cold in the morning but not too cold to run before work. if i can get my sleep sorted i may start trying to do the GPP stuff then rather than after work. that said i'll do one or the other of these after work today. plus i'm finally getting a car this evening. helloooo quality of life improvement.

on an unrelated note, shit has gotten a little bit more emotional with the aforementioned bed company than i meant for it to. complicated situation. hate giving power over myself to other people. not going to get into it more than that at the moment but it's on my mind and definitely affected my sleep last night. oh well.

nah i'm from maryland, lived in DC the past 8 years until moving to pakistan. sparring with jon jones sounds like a recipe for a dislocated shoulder at best.

this is the gym here: https://www.facebook.com/TeamFightFortress/?fref=ts

you're still a weird dude. just a decent scorer? he's led the league in points four times and is fourth all-time on the career PPG list. he's ninth all-time in win shares/48 minutes. he's even been in the top-ten in defensive win shares five times in his career.

obvious photoshop is obvious can't find the one we were looking at now but i've seen a few over the years where he's pretty built.

many chicks do not dig the huge pec look, in my experience. i was actually having this conversation with my special lady friend last night, looking at a pic of hugh laurie (dr. house) in which he's jacked and shirtless. and i said, if i gained like 10 pounds (or 20 considering i'm way lighter than i though i was) i think this is more or less what i'd look like. and she said, would you want your pecs to be that big, though?

implication clear: pecs not crucial. arms/shoulders and butt, more crucial.

ivan stoitsov's got it down.

got back from my trip last night. ended up being great. only did the one proper workout but not fussed about it. i was looking forward to trying BJJ with my buddy who lives in saigon but ended up mangling my right ring finger my first morning there. gripping is still a bit of a challenge (actually even typing is a bit uncomfortable) so needless to say i did not get to grapple.

today i worked out with my friend, following her plan. next time, my plan.

WEIGHT: 74.8kg (!!!!!!! if that scale is accurate i've lost like 8 pounds since arriving here)
ACHES/INJURIES: knees a little
SORENESS: none

- warm up

- HIIT circuits x 5, each A/B pair 40/20 x 2
can't remember all the exercises. a couple of them were real gassers, though. one where you squat then jump up and do a 180 and squat again, then back, etc.

- yoga x 10 mins as cool down

knees were slightly displeased by the end. also, shit i'm light. maybe i should just do a round of starting strength and eat more once my finger heals enough to hold onto stuff. i don't like feeling skinny. athletic anorexia is not lbss's style. if i could get up to 80kg or so and still as lean as i am then i would feel so good. yes.

also, i really got into the idea of doing BJJ/MMA when i was hanging out with my boy in vietnam. seems like so much fun and such a good workout. maybe i'll start in with SS once my finger is okay and then after i'm a bit back in that groove i'll go try a BJJ class. it's a bit too cold to play tennis at night now; during the day would be fine but i have a job.

ACHES/INJURIES: right ankle
SORENESS: none
MENTAL STATE: good

- warm up
getting groove back with jump rope

- plate jump squat 15s x 5,5

- SVJ x 4,4

- paused squat 110 x 5,5
eh, still don't feel that great

- bent over row 50 x 10+3+3+3

- bench 70 x 10+3+3+3

- some other crap that i forget

- hyper machine sit ups + mini BB x 10+3+3+3

- stretch

final workout before vacayyyyyyyyyyy.

thailand-singapore-malaysia-vietnam here i come.

I think today will just be 30 reps for each exercise so possibly 2x20.  Hopefully it will make the workout go quicker because i just want to go home and sleep right now haha.

2x20=40

???