Adarq.org

WEIGHT: ???
SORENESS: none
ACHES/INJURIES: still dealing with throat/chest cold
MENTAL STATE: good

- warm up
included some skater hops, some repeated backboard touches

- DLRVJ x 10
missed a bunch of dunks with the size three soccer ball, made two

- SVJ x 5,5
did not touch rim after second jump of first set

- SL SVJ x 5/leg
could not even touch backboard

- repeated backboard touches x 10,10,10
ugly, turns out this is a learned skill. third set better than first two.

- SVJ x 2

T0ddday suggested that i spend more time jumping and de-emphasize or even remove lifting. still working out what to do but tried this today. legs beat, i'm not conditioned to jump this many times and maybe that's a problem.

mdma is okay, only done it once, basically i've never been so happy about being unable to fall asleep.

there is a vast, oceanic difference between calling someone a scumbag and calling someone a cunt. sorry she was making you uncomfortable, but degrading her and 50% of the people on earth is a gross response.

he is a bendy dude.

some tricep work cuz the hot chick was in there this morning

lol.

why do you think you were weaker than you wanted to be?

sotomayor's legs are so ridiculously long. his hips are like up next to his armpits!

had it in mind to go to the gym tonight to do the rest of the workout but it's 9 PM and i just got home after starting work at 7:30 AM. and i have a call in 5-10 minutes. no gym tonight.

http://www.ncbi.nlm.nih.gov/pubmed/26605807

The purpose of this study was to investigate the effects of short rest intervals normally associated with hypertrophy-type training versus long rest intervals traditionally used in strength-type training on muscular adaptations in a cohort of young, experienced lifters. Twenty-one young resistance-trained men were randomly assigned to either a group that performed a resistance training (RT) program with 1-minute rest intervals (SHORT) or a group that employed 3-minute rest intervals (LONG). All other RT variables were held constant. The study period lasted 8 weeks with subjects performing 3 total body workouts a week comprised of 3 sets of 8-12 repetition maximum (RM) of 7 different exercises per session. Testing was carried out pre- and post-study for muscle strength (1RM bench press and back squat), muscle endurance (50% 1RM bench press to failure), and muscle thickness of the elbow flexors, triceps brachii, and quadriceps femoris via ultrasound imaging. Maximal strength was significantly greater for both 1RM squat and bench press for LONG compared to SHORT. Muscle thickness was significantly greater for LONG compared to SHORT in the anterior thigh and a trend for greater increases was noted in the triceps brachii,(p = 0.06) as well. Both groups saw significant increases in local upper body muscle endurance with no significant differences noted between groups. The present study provides evidence that longer rest periods promote greater increases in muscle strength and hypertrophy in young resistance-trained men.

food for thought.