Adarq.org

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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 BEFORE EVERY WORKOUT, LACROSSE/TENNIS BALL SMR AFTER EVERY WORKOUT.

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 = 165    
SORENESS = adductors, hamstrings, quads, pretty minor
ACHES/INJURIES = none
FATIGUE = moderate to high

- warm up

- sprint x 10y
2 @ 60%
4 @ 90%
felt okay, sort of fast, but none of the unconscious twitching, hand clenching or anything else that happens during recovery when these really fire me up.

- DSVJ x 5
terrible

- DLRVJ x 7
really terrible, worst in a long time

- squat
4 x 5 x 225
1 x 3 x 240
2 x 2 x 255
1 x 1 x 290
all felt pretty good, although i was shooting my hips/dropping my chest on a few reps i didn't struggle with any of it

- SS1: chin up x 9
- SS1: dip x 9 + 18
- SS1 info: 3 rounds
gonna keep going until i can get 12 reps for each round, then add 5-10 pounds and start over at 8. if i go any heavier my form goes to shit, especially on chin ups. maybe when i'm stronger.

- lacrosse ball of pain
focused on glutes, jacked up beyond belief. everything is jacked up.

- stretch

i've been okay about my reminders except the sweets part. office celebrations kind of kill that -- free cake and even the fat people are eating it...i'd feel like a freak for turning it down.

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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 BEFORE EVERY WORKOUT, LACROSSE/TENNIS BALL SMR AFTER EVERY WORKOUT.

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 = quads, glutes, hamstrings -- not bad but still sore from last saturday, whoa
ACHES/INJURIES = left trap jacked up for some reason
FATIGUE = moderate

- warm up

- sprints x 10y
2 @ 60%
4 @ 90%

- DSVJ x 5

- DLRVJ x 5-7
shitty

- squat
3 x 8 x 210
1 x 5 x 225
2 x 2 x 240
1 x 1 x 255

- SS1: chin up x 8
- SS1: dip x 8 + 18
- SS1 info: 3 rounds
ran out of time, gym was closing

- stretch


worked a 12-hour day today with a lot of stress. there are 12-hour days and then there are 12-hour days. this was of the second type. did the same squat workout as last saturday and it felt much more like a squat workout with those weights should feel. i'm jacked up all over the place. was good about stretching today and did my rolling before the workout. i need to just get a tiger tail so i can do shit while i'm watching tv or dicking around online. ITBs, hams, calves and quads are so full of knots that i really just need to start with a LOT of low-intensity stuff. foam rolling can be too intense/painful to be worthwhile.

Ernest Hemingway. Seriously, check out the calf muscle:

i like the note to self. gonna copy that. 

hahahahahaha

+1 that is fucking hilarious.

Romanian dead lifts are another option.

http://www.youtube.com/watch?v=H_jM4_EBFfI&feature=related

how did your back feel before/during/after the session? i mean, was there any change over time?