Adarq.org

i slept like 3-4 hours last night. no idea why. i was so tired at the end of the day that i got irritable, and i NEVER get irritable. i was snapping at people and shit. fully expected the workout to suck ass.

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ADD THIS NOTE TO EVERY POST SO YOU KEEP REMEMBERING: JUMP EVERY WORKOUT. IF THERE'S NO SPACE, FIND SPACE.

FOAM ROLL/LACROSSE BALL/SMR AFTER WORKOUTS AND ON REST DAYS.

STANDING QUAD/HAM/CALF/ITB/PEC STRETCHING THROUGHOUT THE DAY, EVERY HOUR OR SO.

KEEP SWEETS TO A MINIMUM. MOAR PROTEIN. MOAR VEGGIES.

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

- warm up
working on being able to do a criss-cross (or whatever it's called) while jumping rope. making progress.

- DSVJ x 3

- DLRVJ x 18-20
really good out of absolutely nowhere. best since the first day of tennis ball dunks, i think. one definite 33.5

- MR half tuck x 20,20,15
did with a bit more intensity than usual, felt it in the knees. will revert to well submax for higher reps next time

- squat 5 x 275,285,295
last set best

- OHP 5 x 105,105,115
lol, at least it was easy

- hanging leg raise x 10

- L-sit x 10s,10s,10s,10s

- stretch

gonna do bar rollouts next time. core work good. gonna sleep now, hopefully for at least seven freaking hours.

olympic lifts = upper body hypertrophy? seems like an odd thing to be worrying about in the context.

adarq...vag...t0dday

went to gym with my little brother today, taught him a bit o' benching.

---

ADD THIS NOTE TO EVERY POST SO YOU KEEP REMEMBERING: JUMP EVERY WORKOUT. IF THERE'S NO SPACE, FIND SPACE.

FOAM ROLL/LACROSSE BALL/SMR AFTER WORKOUTS AND ON REST DAYS.

STANDING QUAD/HAM/CALF/ITB/PEC STRETCHING THROUGHOUT THE DAY, EVERY HOUR OR SO.

KEEP SWEETS TO A MINIMUM. MOAR PROTEIN. MOAR VEGGIES.

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BW = 172
SORENESS = none
ACHES/INJURIES = none
FATIGUE = moderate to high

- warm up

- bench 3 x 5 x 155
easy but not as easy as it should have been, lol. that's what i get for not benching for at least a year.

- bent over row 3 x 5 x 155
easy

- SS1: ab roll out x 20
- SS1: lift 25 DB by head 2 x 5s each hand
- SS1 info: 3 rounds

- foam roll legs x 45 minutes
mother of god

- stretch

rolled into gym on monday having forgotten shorts at home. could find none in lost and found (they wash the clothes and then leave 'em in a pile in a back room), although i did find a t-shirt i'd lost. knee has been bugging consistently for a couple of weeks now, anyway, so it probably wasn't a terrible thing to rest a bit. foam rolling IT bands hurts but i've actually been doing it, so that's good. need to set realistic goals in order to have any chance of follow-through. full-body SMR every day is not realistic for me.

went to dinner at parents' house last night so no workout. tonight, hopefully will make rim make loud banging sound over and over.

forgot to mention that on sunday i tried to dunk with a soccer ball and it threw off my approach so much that i felt like a complete tard. holding a tennis ball is weird enough. oh well, just got to suck it up and get used to it.

yeah, refeeds are probably a good idea. from an article about AMPk:

having a refeed/anabolic phase at some point. You need to turn off diet induced catabolism (explaining why people often lean out after a refeed) and inhibiting it in the brain.

yeah the "good improvements" part is what matters. keep on keepin' on!

rock and roll man!

I vote if you can get a tennis ball down you need to buy a mini b-ball and dunk that too!

thanks loopie! i'm gonna try a soccer ball the next time i'm jumping that well. there were too many people around yesterday, didn't want to get owned in front of all the crossfitters.  plus if the ball had bounced off weird it'd have hit someone doing kettlebell snatches or double unders or something, and for all my hatred of crossfit i like all those people and i'm not an asshole.