Adarq.org

WEIGHT: ???
SORENESS: hamstrings a little, biceps
ACHES/INJURIES: right knee (?)
MENTAL STATE: good

- warm up

- ME SVJ x 5,5

- SL pogo x 10,10,10/leg

- DL front-to-back line hop x 20,20

- DL side-to-side line hop x 20,20

later:

- extended stretching quads/hamstrings/external hip

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: lagman (beef noodle soup with veggies), ground beef kebab, mashed potatoes and some other kind of grain/bean thing that i could not identify, beef samosa with toasted sesame seeds (delicious), tea
dinner: spaghetti alfredo with chicken, baba ghanoush, tabbouleh with pomegranate seeds, orange fanta

the people that got fat probably got more muscle, too, they just overate and were lazy on top of it.

To quote Lyle: "No shock, the placebo group had no change in anything. Training alone got the guys four and a half pounds LBM in 10 weeks. But steroids alone worked better: 6.6 pounds LBM in the same 10 weeks. With just one shot in the butt every week. Clearly training and exercise was synergistic and the third group gained close to what you’d predict from adding steroids and training alone together. But steroids alone built more muscle than training alone and just as much strength."

training alone for 10 weeks: 4.5 pounds LBM gained
600mg of test per week and no training for 10 weeks: 6.6 pounds of LBM gained
600mg of test per week and training for 10 weeks: 13 pounds of LBM gained

point is, roids make your muscles grow.

EDIT: maybe i don't know what you mean by "just worked out" effect.

maybe overstretching/stretching too aggressively? i have done that in the past (years ago).

shot last week. foreground is tajikistan, background is afghanistan.

i don't really care about boxing. i would love to see GGG beat mayweather's face in, though. i'd probably pay to see that.

i like vag's setup. only thing i would add is make sure you're getting in at least one session per week of jumping practice, preferably more. you're like me, you're probably only ever gonna dunk on an optimal jump on an optimal day. so treat it like a high jump and practice. one day could be before or after your basketball game, the other could be pretty much any of the other days except wednesday.

meant to mention that my diet on the road trip was absolute garbage. that's for three reasons:
1. can't eat raw veggies or fruit or i will get the shits. got 'em the first day anyway, i think from a peeled apple.
2. people just eat a ton of carbs here and often with a lot of oil. a standard dish is rice and shredded carrots in a fuckton of cottonseed oil.
3. protein is spare, if there is meat it's often gross.

back in dushanbe it's easier to eat okay. at least i can get salads in the hotel and meat that i know has been butchered properly.

also, feeling out of shape after a week of no exercise and bad food and reading adarq's slow move back toward jumping has made me think i should do a work capacity/reactivity-type block where i build up a lot more volume of basketball-ish conditioning (continuous layups, basically), some running, and high-rep supplemental jumping in addition to jumping sessions. that and get my sleep and diet back on point. if i can start to get to bed at a reasonable time then i can use the mornings for conditioning; i am no good at ME stuff until at least mid-day but i that doesn't mean i can't work early.

how do you know kim would be the first first lady with a sex tape? i bet lady bird johnson was into some crazy shit back in the day.