Adarq.org

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.

none of that makes any sense.

meant to work out yesterday but did not because of work + jet lag + talking to my ex for the first time since june. some emotional shit.

today morning:

- warm up

- hip thrust x 10,10,10

- goblet squat 22kg x 10,10,10

- SL pogo x 8,8,8/leg

- superset x 10
-- DB swing 16kg x 10
-- chin/pull up x 3
-- push up x 3

- stretch

for warm up ran 1.61km in 8:24. glory be i'm out of shape, this wasn't hard but it wasn't super easy. we'll see how much exercise i can get on the road this week. it's easy in dushanbe but out in the sticks i'm not sure what the conditions will be (e.g. even whether i'll have my own room). if i can get workouts in they'll be combos of light plyos and bw conditioning. i know i already said that, just reinforcing it for myself.

today evening:

- run 1.61km in 10:00

- stretch

just to take up time, get HR up a little, and get warm enough to stretch. and stretch.

it's true. now that my shoulder is healthy i can do windshield wipers again. 

yeah i'm curious what that program is.

do not use faggot as an insult.