Adarq.org

WEIGHT: 180
SORENESS: none. was more sore in my right calf yesterday than my left. i blame wonky toes.
ACHES/INJURIES: left pinky finger started hurting partway through, no earthly idea why
MENTAL STATE: happy, good day, ready to work out but not raring to go

- warm up

- SVJ x 5
meh, 25s mostly maybe one or two a little higher

- squat 270 x 5,5

- paused calf raise 365 x 30 (13,10,7); 405 x 20 (12,8)

- pull up x 30 (8,6,7,6,3)

- DB OHP 50 x 10,8

- roman chair leg raise x 10,10,10,10

will eat and then stretch.

WEIGHT: ???
SORENESS: none
ACHES/INJURIES: left plantar fascia started seizing up in dubai
MENTAL STATE: tired and tired

- jump rope and stretch x 15-20 mins
just to get the juices flowing, muscles warm and relaxed a bit from the long travel.

WEIGHT: ???
SORENESS: none
ACHES/INJURIES: none, back announcing itself but not painful or dangerous
MENTAL STATE: tired

- jump rope and stretching and mobility x 25 mins
last few days have been 14 hours apiece without a break. well, i did get 15 minutes to myself this afternoon.

WEIGHT: 179.5
SORENESS: none
ACHES/INJURIES: bigass knot in left upper back, just inside my shoulder blade about level with the point of my scap
MENTAL STATE: tired, kind of out of it. i got sick on sunday and am still a bit under the weather. took longer than usual to get over the jet lag, too.

- warm up

- depth jump x 2,2,2
yyyyyikes.

- SVJ x 8
yyyyyikes. last jump best at about 25", but these just felt very slow.

- squat 255 x 5,5
easy, but not as easy as it should have been

- OHP 95 x 10+3+3+3+3

- pull up x 10+3+3+3 (+3)
couldn't remember whether i'd done all four drop sets so i did a set of 3 later just in case

- SS1: ab roll out x 10/band pull down x 20
- SS1: paused leg press calf raise 345 x 20,15,15
- SS1 info: 3.5 rounds, 30-90s between exercises

- stretch
not a full session: a friend rolled in who i haven't seen in a while and who might be moving away soon so we chatted for a bit and then i had to go to the grocery store before it closed.

WEIGHT: 176 (from being sick, i guess)
SORENESS: none
ACHES/INJURIES: outside right foot in lifting shoes
MENTAL STATE: so fucking happy to be working out

- warm up
took some extra time to work on hips

- pogo x 5,5,5
need to get back into these

- sprint 5y x 4

- drop step and SVJ x 8
no idea. god i need to get back on a court.

- squat MSEM 315 x 3,3
weight was flying. first couple of reps especially the bar popped way off my shoulders.

- dimel DL 185 x 10,10,10

- OHP 105 x 10+3+3+3
hard

- pull up x 10+3+3+3
harder at the end, the first set was easy

- stretch

WEIGHT: ???
SORENESS: calves
ACHES/INJURIES: left knee announcing itself but no pain or even discomfort
MENTAL STATE: excited, nervous

- warm up

- indoor ultimate x 60 mins

sweet baby god i'm out of shape. i played okay my first couple of shifts in (indoor is hockey-style w/r/t subs) but after that i couldn't do jack shit. got my lungs back alright each spell on the sideline but once my legs got tired they did not recover. then the rust really showed. i was in the wrong place at the wrong time a lot, i got beat under and deep, my cuts were shit. i had one incredibly boneheaded sub-out where i left my mark open. oof. at least i can still throw a bit. and i did have one good deep D after i was gassed. but mostly, i sucked.

anyway, nothing i didn't expect, really. it was a little embarrassing. also, we lost. 25-21, i think. the game was sloppy on both sides, lots of throwaways and drops. kind of akin to a basketball game that ends 75-68 with both teams shooting 38% from the floor and turning the ball over 20 times.

all that said, it was fun and i was glad to be playing again.

 

Damn, the paused leg press calf raises were that bad in terms of generating soreness? Or was it that + the basketball game?

WEIGHT: ???
SORENESS: shins, calves a bit. man i wrecked 'em on monday. like whoa.
ACHES/INJURIES: none
MENTAL STATE: happy, good mood, excited to play again

- warm up
inadequate

- indoor ultimate x 60 mins
so much better than tuesday. getting my legs back a bit. still got gassed but we were better with subbing today so i was never on for too long (well, maybe once). and i didn't suck so outrageously after i got tired. plus we blew the other team out of the water; it was close at halftime but i think we outscored them 21-2 in the second half. so that's always fun.

saturday, squat MSEM @ 335. yeehaw.