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this morning:

- stretch hips and quads x 15 mins

tonight:

WEIGHT: ???
SORENESS: glutes, pecs
ACHES/INJURIES: none
MENTAL STATE: tired, okay but not especially hyped

- lots of jump rope singles in sets of 100, mixed with calisthenics

- criss-cross practice x 10 mins

- ME SL hops x 30,30

- avishek horiztontal-hop-to-SVJ x 3,3

- 1-step SLRVJ x ~8

- superset x 2
-- paused pull up x 5
-- paused dip x 5

- strict TTB x 5,5,5

haven't stretched yet, waiting for food to come. will stretch after i eat.

absolutely, you might just be able to operate at the same level of intensity or volume as normal. just make sure you get plenty of protein and some complex carbohydrates during the break fast. and lots of fluids.

there's actually a good amount of research on athletes fasting for ramadan. lots of papers here: http://www.ncbi.nlm.nih.gov/pubmed/?term=ramadan+exercise+training.

meh, trap bar is low on the priority list for me. i'd first go for some good bands (e.g. serious steel, not therabands) or a quality 16 lb. medicine ball.

^^^ yes. i'm gonna post some of that footage on youtube when i get a minute to edit it together. i'll be back june 30, prob need a couple of days to recover, then most definitely.

WEIGHT: ???
SORENESS: none
ACHES/INJURIES: none
MENTAL STATE: kind of loose, relaxed, not a good frame of mind for exercise

- warm up

- SL pogo x 3,3,3,3,3
woof. noticeably worse on the third rep each time. especially left leg.

- BSS 50s x 10,10

- superset x 2
-- DB bench 50s x 10
-- low cable row stack x 10

- SL paused calf raise 50 x 10

- swiss ball elbow roll outs x 10,10

- SL hops ME x 8; LE x 30
need more of these low effort reps.

- stretch

the workshop i've been running the past few days ended this evening, so i think the relief of it being over just led to a bit of a rush of relief and relaxation. lots more work to do but at least it's more or less on my own from here on out and i don't have to worry about lots of other people. all things considered this was an okay workout. time to order some room service.

can you bench 187.5 pounds? no? then get your fucking act together.

<a href="http://www.youtube.com/watch?v=4N1NpyT0AIM" target="_blank">http://www.youtube.com/watch?v=4N1NpyT0AIM</a>

last night:

WEIGHT: ???
SORENESS: glutes
ACHES/INJURIES: right wrist
MENTAL STATE: tired

- stretch/mobility x 20-30 mins

this morning:

WEIGHT: ???
SORENESS: glutes a little bit
ACHES/INJURIES: right wrist
MENTAL STATE: tired

- superset x 5
-- bw squat x 25
-- various stretching and mobility stuff. and some feldenkrais stuff.

ETA: just now (~9 PM):

WEIGHT: ???
SORENESS: glutes a little bit
ACHES/INJURIES: bad headache, something weird and sticky in one of the adductors
MENTAL STATE: out of it, hit a wall this afternoon during my meetings and never quite got over it. headache lasted about four hours.

- some calisthenics and bw exercises
- tried a few pogos but head throbbed like a motherfucker

- exercise bike x 20 mins
low intensity, just wanted to get HR up and break a sweat without having to change head altitude

- stretch x 15 mins

glad i forced myself to go down and get on the bike. headache seems to have dissipated somewhat. i had meetings from 9:30-7:30 today and i had to lead or play a large role in all of them, which makes them both more interesting and more exhausting. tomorrow will hopefully be somewhat easier as we'll spend most of the day in small groups. after meetings ended today i came back up to my room and vegged out for a bit before forcing myself to start moving around. weak effort but i couldn't muster much more today. also i had mad diarrhea today. i assume from some fruit or veggie i ate yesterday. drank tons of water.

better luck tomorrow.

^^^ maybe but if i can't find a way to get regular jumps at a rim then i'm neglecting the #1 most important thing i should be working on.

WEIGHT: ???
SORENESS: none
ACHES/INJURIES: right wrist, everything stiff/achy
MENTAL STATE: tired but pleased to be working out

- warm up
took some extra time for stretching out hips, ankles and shoulders. hips and shoulders were rough.

- swiss ball glute/ham
i have a hard time fully contracting my glutes in extension without turning my feet out. something to work on.

- SL pogo x 5,5,5
improvement on these is going to be rapid. terrible.

- BSS 50s x 10,10

- OHP 35s x 10,10

- paused bench 60kg x 5
stopped because of right wrist

- DB row 50 x 10

- low cable row ? x 10

- bw paused SL calf raise x 10

- stretch

very tired and stiff from the trip. feel much better post workout. successfully avoided coffee at breakfast after we checked in (i'm here with a consultant who's helping us with part of my project) so was able to sleep about 2 hours, which will help in getting me to bed at a normal-ish time. target is 10 PM sleep.