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Oh yeah, workout today: Getting fuuuuucked up by my manual therapist this morning. Might do some core work later and back to the gym tomorrow but my legs...no.

EDIT:

warm up
some mobility stuff

core circuit x3 of
crunches x40
leg lowers x10
side plank x30s/ea
hypers x10,15,10

cool down
balancing with eyes closed x2x60s/ea
stretch, especially calves

cont'd from vag's log

...Anyway, thinking about fencing practice, it's basically 90% technique work/drills and 10% bouts. There is no other conditioning, except some running. You get all the conditioning from some of the technique stuff (imagine iso-holding in a half squat while moving forwards and backwards while not moving your torso at all -- for 20 minutes), and they could care less if you do a pushup or lift a weight.*

Thinking about that now, I don't really know how it transfers to the way I train today. I definitely have no problem taking rest days; I get that they're important. And I love the weight room, probably a little too much. Honestly I should probably get back closer to the way I trained in middle school and high school: more technique, more frequently.

*At my MT session this morning, the lady started on my left leg and basically went top to bottom. And as soon as she moved from my left leg to my right  she commented that there's a lot more definition there and it's a log bigger than my left. After all these years, I'm still noticeably asymmetrical because of my fencing posture. The MT was awesome though, I made an appointment for next week. But shiiiiiiiiiiit it hurt. I think I'm gonna have a bruise on my left calf.

No insult intended, I just find it funny that anyone has bought Surge. If you want to keep funneling cash to those shysters, knock yourself out. I'll stick with my chocolate milk mixed with whey concentrate.

W/r/t HFCS, also see:

http://www.bodyrecomposition.com/research-review/straight-talk-about-high-fructose-corn-syrup-what-it-is-and-what-it-aint-research-review.html

and

http://www.bodyrecomposition.com/nutrition/a-primer-on-dietary-carbohydrates-part-1.html

I just reviewed my activity the last 15 days :

15 :  lower body strength workout
16 : 20 sprints + jumps
17 : 20 sprints
18 : lower body explosive workout
19 : rest
20 : dunks ( ~30 max jumps + PR )
21 : lower body explosive workout
22 : 20 sprints
23 : upper body workout
24 : dunks ( ~25 max jumps + PR )
25 : lower body strength workout
26 : rest
27 : 7DVJC
28 : lower body explosive workout
29 : 20 sprints
30 : upper body workout

Sum : Holy shit , take it easy man!!!

Nah, man. If you're rolling, keep it rolling!

warm up
shot hoops for a bit (barefoot, but for some reason I was in a groove and couldn't miss)
mobility

work
bench 3x5x190 (last rep was shaky on second and third sets, will stay at this weight next workout)
DB row 3x8x60/ea
core circuit x3 of
ab wheel roll out x10
leg lower x10
hamstring curl on swiss ball x10

cool down
stretch

It's 9:15 and I've been at work for 12 hours now. Looking like no workout today. Hamstring is feeling better, though, and I contacted the PT (although no appointment set yet).

All together now:

Every cloud has a
silver lining, a
silver lining, a
silver lining...

On second thought, warmed up a bit and tried some glute bridges and the hamstring whatever whatever was acting up even during that  ???  

So I wussed out and stopped. I'm gonna make a PT appointment tomorrow. I'm a mess. Fuck this shit.

Still got it 

<a href="http://www.youtube.com/watch?v=gW6ulxq5dqg" target="_blank">http://www.youtube.com/watch?v=gW6ulxq5dqg</a>