Adarq.org

WEIGHT: ???
SORENESS: right lat, right bicep and pec a bit
ACHES/INJURIES: right toe fuxored, not as bad as yesterday
FATIGUE: low to moderate

- warm up

- squat MSEM 295 x 8,8
weight was flying, FLYING i say. very strong, excellent form. 15-20s rests

- OHP 100 x 8,8

- pull up x 2,2
right lat was past soreness, felt wonky. decided to wait until thursday.

- shoulder mob stuff x 10 mins

- glute bridge x 10,10,10
paused reps

- hip mob stuff x 5 mins

- stretching

successfully avoided jumping. i did try a higher-intensity jump (than jumping rope, which i did to warm up) and the toe just said, no, go fuck yourself. more ibuprofen and some ice tonight and hopefully i'll be shipshape, relatively, by thursday. now time to go eat some food.

^^^ who's that?

weekend was awesome. spent tons of quality time with friends, ate extremely well, watched michigan win a nail-biter from the student section, lost my voice from all the shouting, drank a bunch. good times. i was very active this weekend at low intensity levels, lots of standing, walking, bowling, playing catch, etc. no workout but i did stretch and foam roll at my friend's house and i played pretty intense 1-on-1 with my best friend yesterday morning for 45 minutes. we're very evenly matched -- he has much better ball skills (low bar) but i'm stronger and a better shooter. some good jumping, although when i tried DLRVJ after the game it was bad news. knees not having it. that usually means i'm tired and dehydrated, i think.

also, i fucked the fuck out of my right big toe. like bad. i think it started with the bowling. felt okay during bball yesterday but afterwards it was painful enough that i was limping for a while and then had to focus hard to not limp later. ibuprofen and several rounds of ice yesterday helped and it's better this morning but i got a shooting pain during a meeting and it's still sensitive. i will squat tonight but not jump even if i feel good, no sense in aggravating it. holiday season is approaching, going to be harder to be consistent in the gym. must maintain focus.

gym closes in two weeks. i think for the time being i will stay with my gym but shift to the 14th street location and just do CMJ, jump squats depth jumps and short-distance or stationary MR stuff. i called the church today to see about using the court even after my gym moves out. they guy i spoke to didn't know who's in charge of it but he's going to call me back. fingers crossed. if that doesn't work and i can't stand not doing DLRVJ every workout, i'll suck it up and pay the $146 for sports clubs LA as soon as they have another no-joining-fee deal.

are osteopaths full physicians in australia, the way they are in the states? like could this one prescribe you drugs or get board certified in surgery if she wanted to?

WEIGHT: ???
SORENESS: hamstrings, glutes, calves a bit
ACHES/INJURIES: squat elbows back, esp on right, tweaked right toe badly during jumps
FATIGUE: high

- warm up

- 3-on-3 basketball, 2 games to 21 by 2's and 3's
i'm out of shape, got winded during both games. it was fun, though.

- more warm up stuff
mostly to rest legs post-bball.

- depth jump x 4,1
good height although a bit all over the place. no warm up like a competitive warm up. tweaked toe on first jump of second set and that was it. it's still bothering me.

- ME MR half tuck 5 x 5

- ME pogo 3 x 5
toe said no, did not want to push the issue.

- SS1: squat MSEM 4 x 320
- SS1: jump squat 2 x 3 x 90
- SS1 info: two rounds. squat was strong but elbow problem is back. need to keep working on shoulder IR. toe was okay on JS because of stiff soles/consciously avoiding it.

- stretch

gym was closing in 20 minutes and i wanted to stretch more than i wanted to OHP or do pull ups. kind of a meh work out but i'm pleased with the squats. on the reps where i concentrated extra hard on the amortization they were really good.

nutrition today:

P   219
C   330
F   103
cal 3121

going to ann arbor for a little mini college reunion this weekend so i'll be active but won't get in a formal work out. might play some basketball or squash, might do some mild lifting but probably not. back in the gym for real on monday. i'm actually not that upset about it, it will probably be good for my elbows to get a forced break from squatting while i work on shoulders.

why don't you just keep following smolov?

<a href="http://www.youtube.com/watch?v=ZjRPBrmu1WQ" target="_blank">http://www.youtube.com/watch?v=ZjRPBrmu1WQ</a>

hadn't ever seen this video before, somehow.

outkast is the greatest.

my parents just started watching it, said the same thing. have to check it out.