Adarq.org

had my physical this morning. verdict: i have really low vitamin D, slightly elevated protein, slightly elevated blood pressure, and herpes, and otherwise am in perfect health. got a script for the vitamin D -- apparently the OTC stuff is not activated so you still need sun exposure to make it work. duly noted. the Rx stuff is already activated and you just take one pill (50,000 IU) a week. also got a script for the HSV that i'm to take only if i ever start to develop symptoms.

also i had to speak on a panel tonight about northern pakistan. got my visa this week. leaving the country soon now. matter of weeks. wow.

i have an applet on chrome that shuts my screen down for two minutes 2-3 times an hour during the work day. it's easy to ignore if i'm plowing through something but most of the time i use it as a prompt to get up and go to the bathroom, or get some water, or just do a few old man stretches at my desk. i think it's called break time. worth a try.

<a href="http://www.youtube.com/watch?v=pTCp0kJYF30" target="_blank">http://www.youtube.com/watch?v=pTCp0kJYF30</a>

said it before and i'll say it again: god you're a weird dude. how do you come up with this shit?

post had me duped, was so excited, clicked video, lol'd.

when i was getting that mild heat distress after tennis last month i started putting frozen peas on the back of my neck after i got home. seemed to help. ymmv.

interesting point. it's not really lat growth i'm after with these -- i'm not really after growth at all but if it's for anything i'm concerned with upper back, i.e. traps and posterior delts. so the slightly elevated torso seems to get the stimulus i want, at least by feel. like this:

<a href="http://www.youtube.com/watch?v=91yeykhcQs0" target="_blank">http://www.youtube.com/watch?v=91yeykhcQs0</a>

any further thoughts on doing 'em that way more than welcome.

WEIGHT: 187.8 (172.0)
SORENESS: none
ACHES/INJURIES: right knee tweaking a little
MENTAL STATE: very good

- warm up

- skater jump x 10,10

- one-step RVJ x 5 + 3
with vest + without

- DLRVJ x ~15
got a dude to throw a few lobs but he was terrible at it. back ironed one with the left hand and one with the right and that was as close as it got. hit 37 without the ball, though. glad i cut yesterday off!

- squat 330 x 1; MEBM 185 x 20

- superset x 3
-- pull up x 1,2,3
-- dip x 1,2,3
vest on

great workout!

how gassed are you at the end of a run like that (5k @ 20:30)? just wonder if you'd be helped by upping mileage a bit. seems like your overall volume is low even for middle distance. maybe aerobic base just isn't solid enough?