Adarq.org

BW = ???
SORENESS = none
ACHES/INJURIES = none
FATIGUE = low

- warm up

- depth jump 2 x 3
much higher depth than before.

- BSS left RP 12+12+9 x 44kg

- BSS right RP 12+12+9 x 44kg

- pull down RP 15+10+7 x 50kg

- dip RP 15+10+7

- stretch

short and sweet as it's getting late

had the worst/weirdest night's sleep last night. was super tired by early evening so fell asleep at 7:30. woke up at 8:30, no problem. but was still tired, so lay back down for a little bit. woke up at 1:20 AM. god damn it. took some benadryl, fell asleep again at 2:30, woke up at 9 with a headache from the benadryl. at least i slept through, today would have sucked to the utmost if i hadn't been able to go back to sleep. so 11 disjointed hours of partially drug-induced sleep. and a headache all day today as a reminder. ugh. also i had diarrhea from some fruit (i think) over the weekend and through monday and yesterday i had a freaking hemorrhoid. never had one of those before. it's a treat, let me tell you.

anyway, head hurt too much/was too foggy to do a real workout today. still made it up there, which i'm pleased about. better something than nothing.
 
BW = ???
SORENESS = none
ACHES/INJURIES = none
FATIGUE = high

- jump rope/stretch/calisthenics x 30 mins

better something than nothing.

dude your OHP is getting pretty strong. closing on 5 x bw, no?

went to "trims fitness fort" today, in the jinnah sports complex, which has a 49,000-seat stadium and what seem like some (former?) national facilities for squash and gymnastics. there was a football (communist) going on in the stadium but only about 15 spectators, including my driver. local teams, i guess.

the gym itself was more ghetto than i was expecting given what i'd found online but whatever, it had a squat rack. not sure how heavy the bar was but best guess is 10kg. it was a bit awkward at first cause nobody spoke much english and the place was mixed-gender, which threw me for a complete loop. anyway, on with the show:

BW = ???
SORENESS = moderate glutes, chest
ACHES/INJURIES = none
FATIGUE = moderate

- warm up

- jump squat 2 x 3 x 50(?)kg

- squat 3 x 10 x 110(?)kg

- SS1: DB OHP 10 x 13.5kg/e
- SS1: pull up x 5
- SS1: decline situp x 10
- SS1 info: 3 rounds, minimal rest between exercises and rounds

true soreness is a bitch...

gonna try some of that rest-pause stuff in a bit. haven't in a while, keeps things short while getting in good work.

BW = ???
SORENESS = none
ACHES/INJURIES = none
FATIGUE = what...is...time...

- warm up
lots o' jump rope, made some kind of breakthrough on crossovers. effortless today for some reason. hurray.

- SS1: leg press stack x 10
- SS1: ME SVJ x 4
- SS1 info: 3 rounds, 90-120s between exercises/rounds

- MR half tuck 3 x 20

- SS2: pull up x 5
- SS2: dip x 10
- SS2: leg raise x 10
- SS2 info: 3 rounds, 30-45s between exercises/rounds

- stretch

good to get the blood flowing a bit. hopefully tomorrow will end reasonably on time and i'll be able to get over to this real gym and squat. knock wood.

helloooooo pakistan. arrived in islamabad ~2:00 this morning. managed to get a lot of exercise in over the family reunion weekend out in wv but nothing like a real workout. will try to remedy that situation today but i likely won't be able to get to this gym i found until tomorrow.

BW = ???
SORENESS = lower back a little bit
ACHES/INJURIES = none
FATIGUE = moderate

- warm up

- sprint 4 x 10y
schnell

- DLRVJ x ~15
best since before vacation. at least two jumps at 33-33.5, all above 31.5, most around 32. of course, now i'm leaving for three weeks. well, here's hoping the gym in islamabad pans out.

- LL/RR bounds 3 x 8e
pause and reset between legs

- power snatch/drills
technique PR, starting to feel a little better. still using negligible weights. had to workout next to the basketball court (there are platforms out there) because the weight room was jammed. hot and humid. sweated all over the place, almost slipped on the platform a couple of times.

- squat MSEM 2 x 3 x 325

- stretch