Adarq.org

EDIT: i'm gonna start tracking food and sleep.

WEIGHT: ???
SORENESS: hamstrings a little, glutes a little
ACHES/INJURIES: none
MENTAL STATE: good

- layups, drop-steps, free throws, shoot around x 30 mins

- stretch

light intensity, got breathing and HR up a bit and worked up a sweat. could not hit the broad side of a barn, though. shot all over the place, wrist very stiff, uncoordinated. it'll come back but man that's a lot of rust for just a couple of weeks off.

DIET
breakfast: smoothie, cup of coffee
lunch: chipotle burrito
dinner: brussels sprouts with bacon and apples, scallops with beets
other: a fair amount of booze

SLEEP
6.5 hours, went to sleep around 11 and woke up around 5:30 due to jet lag. annoyed as i usually sleep through the second night coming west. will pop benadryl tonight.

went on a date, drank a lot, should have offered to walk her home, decided not to, no regrets.

whoever is systematically downvoting me, go fuck yourself.

WEIGHT: ???
SORENESS: none
ACHES/INJURIES: none, left mid-back feels a little weird but not painful
MENTAL STATE: good

- warm up

- SVJ/one-step x a few
rough. did get 30" on one SVJ. very slow. expected.

- DB rhythmic jump squat 20s x 8,8,8

- squat 225 x 5,5,5

- superset x 2
-- push up x 15
-- inverted row x 12

- DB RDL 65s x 12,12

- paused SL calf raise x 10,10/leg

- stretch

DIET
breakfast: smoothie, cup of coffee
lunch: mush, cup of milk
dinner: pulled chicken, bean salad, cup of milk
other: cappuccino, cup of milk

Quote from: LBSS on October 23, 2015, 12:27:12 am

- run x 2km
 i think fartleks are the way to go in terms of conditioning when i get home

Whats fartleks? I laughed when I saw it lol

http://lmgtfy.com/?q=fartlek

 

yeah man plus the restaurant i ate at last night actually uses spices, unlike most of the places in this country. seriously people eat here for sustenance and that's it, there's next to no culture of eating or cooking for pleasure. salt, oil, carbs, a little protein, plain vegetables, dried fruit. and traditional places can't butcher for shit, it's wack. anyway the lamb yesterday was tasty.

WEIGHT: ???
SORENESS: none
ACHES/INJURIES: right knee not painful but feeling a little wonky
MENTAL STATE: good

- run x 2km
in the middle did 30/60 intervals at 16kph on/9.5kph off. forget how many, maybe 4. i think fartleks are the way to go in terms of conditioning when i get home, if continuous full-court layups are not an option. those are always the first option.

- stretch

later:

- warm up

- circuit x 3
-- reverse hyper x 12
-- BSS x 10/leg
-- cable row x 10

- circuit x 3
-- cable chest press x 10
-- shrug x 12

- calf raise x 10/leg

- stretch

another work dinner tonight and then i leave at 4 AM for the airport. 5 hours to ataturk, 10 hours to dulles. layover is 4.5 hours, which isn't awful.

DIET
breakfast: veggie omelet no cheese, glass of fresh-squeezed OJ, two cups coffee, small bowl of granola with dried fruit and strawberry yogurt
lunch: three small mulberry bars, cup of tea
dinner: potato pancakes with tongue, chicken kiev with mashed potatoes, a beer

and PEDs, and competing in a niche sport.

no exercise today, worked 7:30 AM - 6:30 PM and then had a work dinner.

DIET
breakfast: breakfast: veggie omelet no cheese, glass of fresh-squeezed OJ, two cups coffee, small bowl of granola with dried fruit and strawberry yogurt
lunch: steak, grilled veggies, fries, water
dinner: salmon panini, tomato soup, fries, two beers

i've never done it by the month. i've gone through periods where i'll squat every time i'm in the gym as long as my body feels right. right now, being on a trip with no squatting possible, i'm kind of evaluating how much to do when i get back. it does seem to help my jumping, even semi-acutely. when i go a while without squatting jumping tends to suffer. not sure there's a causal link there, or if so what it is, but that's a pretty consistent observation i've made over the years.