Adarq.org

Remind me again what you do for work...

I do resource development and manage programs at the DC office of a Geneva-based international development and humanitarian assistance organization.

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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.

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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.

also, i can't stop laughing about this picture:

i fail to see the humor in that pic... are you races?

OH GOD we have a RACES

Quote from: LBSS on July 07, 2011, 11:35:27 pm

also, i can't stop laughing about this picture:

i fail to see the humor in that pic... are you races?

get off my lawn you damn kids, it has nothing to do with the guy. that shit would be funny on anyone, my wasp self included. in fact, it would be funnier on adarq than almost anyone else i can think of.

btw, last post was yesterday. this was today.

---

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 = none
ACHES/INJURIES = none
FATIGUE = high, hung over

- warm up

- bunch of layups, i.e. submax SLRVJ

- BSS 3 x 8 x 80
focused on getting deep stretch in rear leg. Rx calls for lunges but, well, I can't do lunges.

- stretch

hung over, pressed for time cause i had to make some shit for my friend's birthday party. gonna do that right now.

i slept like absolute shit last night, was so stressed out about this week at work. kind of glad about it, because it means i won't go to the gym tonight. i wanted to start finish the base microcycle tonight, a day ahead of Rx, but there's no chance of getting anything out of the gym tonight. instead i will do some rolling and some stretching and go to bed at 10 and stay on-schedule for smolov.