Adarq.org

WEIGHT: ???
SORENESS: none
ACHES/INJURIES: left shoulder, low back but very minor on both
MENTAL STATE: great

- warm up

- jumps x ~15
near-PR levels, easy double hand rim grab on first four-step jump of the day, which is unheard of. easy dunks with the dodgeball. comfortably 36 on a couple. drop-off pretty steep as more volleyball players started showing up and taking over the court. not mad.

- squat 225 x 5; 235 x 5,5
low back/SI joint tightness there during warm up but it went away or at least stayed very quiet. no stiffness or discomfort now.

- bench 200 x 5,5,5
strong

- kroc row 80 x 23L, 23R

- assisted natural GHR x 8,8,8

- inverted row x 10,10,10

- rudiment hops

- MR half tuck x 15,15

- stretch

awesome workout, best in a long time. 

Not yet because I think he was 155 or so? I can't remember. But everyone is different!

I was just thinking about what acole asked about lean muscle gains. It's funny cause it confirms a theory of mine that you dont need to gain a lot of muscle to gain a lot of strength. I think i gained maybe a little muscle and mainly a lot of fat in my last bulk. But being in that caloric surplus for that extended duration of time allowed me to have excellent recovery and get stronger from my gym work. So I think this is probably what people mean when the say 'steroids help recovery' - it's not so much that they give you better recovery. Rather they allow you to eat a lot of food which facilitates the strength gains but additionally steroids allow you to to manage and deal with large surpluses without gaining much bodyfat too.

no.

WEIGHT: ???
SORENESS: hamstrings a little, traps a little
ACHES/INJURIES: left shoulder, low back
MENTAL STATE: good

- warm up
did max double unders at the end, got 31. shoulders and hands fatigue before anything else.

- superset x 3
-- DB OHP 45s x 8,8,4
-- pull up x 6,6,4,4

- stretch

WEIGHT: ???
SORENESS: none
ACHES/INJURIES: left shoulder, low back tight at the end
MENTAL STATE: good

- warm up

- depth jumps, SVJ, DLRVJ walk-out
about 35 total jumps. court was taken, seems like my careful plan re-write was based on a short-lived scheduling premise. oh well.

- squat 225 x 5,5,5

- RDL 225 x 8,8,8
straps! did a 10s hold with 225 strap-free at the end for funsies.

- dip-position leg raises x 12,12

- rudiment hops

- stretch

<a href="http://www.youtube.com/watch?v=f_wlSODOQh8" target="_blank">http://www.youtube.com/watch?v=f_wlSODOQh8</a>

such a classic

http://www.telegraph.co.uk/men/active/11127633/Chinese-police-officer-Mao-Weidong-sets-plank-world-record.html

dude did a plank for 4 hours, 26 minutes.

you are a cyborg.