Adarq.org

this morning:

WEIGHT: ???
SORENESS: hamstrings (/facepalm)
ACHES/INJURIES: left shoulder
MENTAL STATE: good, a bit nervous, a bit tired

- warm up

- warm up

- sprint x 100m
13.30 FAT, last in my heat but not by too much. disappointed not to break 13 but i had no realistic reason to think i could. never run out of blocks before, never run against other people before. bit of a headwind, according to one of the dudes i talked with afterward (he ran 11.4 at 40 years old today!), although i was too nervous to notice, really. i just didn't want to stumble or something. i'll be out of town for the next all-comers meet but i will definitely do more of these. i have plenty more in me than 13.30. i'll post official results when they're online. fastest time i saw (not in my heat) was 11.22.

one interesting note: i felt the anterior tilt mid-sprint in a way that i don't usually when i'm running alone. i felt the run in my lower back.

now gonna go to the gym and jump and get some weights in. woo ha woo ha.

later, MYO REP CITY:

- warm up

- one-on-one to 11

- DLRVJ x a few
clean dodgeball dunk on the first jump and then a few messy ones. mid-palm-ish.

- bench 185 x 10+3

- BOR 140 x 10+3+3+3+3+3

- DB curl 30s x 10+3+3

- tricep press down 100 x 10+3+3+3+3

- core circuit 30/30
-- crunch
-- side crunch L
-- side crunch R
-- SL reverse hyper
-- toe touch
-- side plank L
-- side plank R
-- plank

- stretch

as a wizards fan, i have PTSD from the middle part of the last decade when the wiz were the funnest team to watch in the NBA (peak agent zero days) and cleveland knocked them out of the playoffs three years in a row. and then the wheels came off.

fwiw, convention for seconds and fractions of a second is "." so 14.50, not 14:50. 14:50 would be a very good time for a 5k.

but props. 

When I see the word "adducter" I puff smoke out of my ears.

why, because it's misspelled?

two words: hook grip. seven more words: start practicing it now, at submax weights.

pouring rain and thundering all around right now, got soaked walking home from work until i could find a taxi that didn't already have some other poor wet bastard in it. shit's only gotten more intense since i walked in the door. i'll give it a few more minutes to chill out and then just suck it up and take my chances in the driving rain.

left my rain coat in baltimore this past weekend.

EDIT: went to the gym. saw a double rainbow on the way over, which was cool. still got wet.

WEIGHT: ???
SORENESS: none
ACHES/INJURIES: left shoulder
MENTAL STATE: tired, high motivation

- warm up

- superset x 4, 30/60 (30s between exercises, 60s between sets)
-- bench 155 x 8
-- BOR 155 x 8,8,8; 135 x 8
155 is the weight at which i start to get into a bit of body english toward the end of sets. will back off to 140 next time and work up, nice and strict.

- superset x 2
-- neutral grip pull down 120 x 10
-- smith machine shrug 240 x 10

- stretch

short and sweet.

vag: http://www.leangains.com/2010/10/top-ten-fasting-myths-debunked.html

Entropy, i don't really fall for the single digits story bro, sorry. Going from 15 to 14% or from 10 to 9%, I believe that frequent meals in whatever quantities to meet your daily caloric plan is the optimal way, because of the much greater time of the day that you stay on anabolic state.

this is broscience of the purest, highest grade.