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I hate that PG that's in a suit, for Miami, has such a tremendously douchbaggery face like I can't remember the last one that looked more douchebaggery than his. Makes me think of that guy from Game of Thrones for some reason, Ramsay, that piece of shit.

wtf lmao. i guess he does have a bit of a ramsay face. that actor who played ramsay is such a beast.. i also hated everything about him. seems like a cool dude irl.

seems like a good guy from what i've seen.. he's also got some serious skills.

I'm 196lbs this morning after shit. Damn that's a lot. I miss being 187lbs. Last year during Ramadan I squatted 365x3 at a bodyweight of 184lbs lol. How...

I'm probably just carbed up and have water so I can get down to 193lbs in just a few days probably. But Maybe I'll stay carbed up, I can lift and recover better that way. I think I'll make 197lbs my upper limit though.

Need to figure out the holiday schedule at my gym. I don't want shit screwing up my workouts!

do you have more muscle now or more fat (or both)? historically, you've always maintained a low body fat %. I also remember you having some great squat/jump sessions after Ramadan. Smooth also had great sessions after Ramadan.

we need some solid fasting/dehydration protocols for vert.

pc!

bosh dunks on drummond

<a href="http://www.youtube.com/watch?v=tgE0UiNa0aE" target="_blank">http://www.youtube.com/watch?v=tgE0UiNa0aE</a>

I picked up the Garmin Forerunner 15. Can't wait to use this thing!#!@

https://buy.garmin.com/en-AU/AU/wearabletech/watches-wearable-technology/forerunner-15/prod145621.html

garmin etc.

regardless of aches/injuries/sleep, body felt so loose/light this morning.. those holds I did last night had an effect.



12/22/2015

Bio: Morning

sleep = 6 hours (HORRIBLE.. probably fell asleep around 3, couldn't sleep)
wakeup = 9 AM
bw = 157 lb
morning resting heart rate = didn't measure
soreness = upper back, abdominals (very sore), calves, hamstrings
aches = left hamstring tendon (BLEH!, I think that warmup before yesterday's run tweaked it a little)
injuries = some toe nails



Food

- 1 x greek yogurt



Session: Morning

- 1 hour tennis
- just hit, hit good



Food

- 1 x gatorade
- 1 x greek yogurt



Recovery: Nap

- 1 hour



Food

- 1 x gatorade with 1 tspn salt



Session: Evening

raining out

run:
- ~6.5 mi
- ~1 hour
- slow/moderate
- worked on stride frequency without power, because sidewalks were wet.. but really worked on turning over my legs, more of a drill.. soo fast strides but not going too far heh.
- towards the end I hit some good sidewalk and put more power into it, felt good

both achilles, hamstrings a little achy.



Bio: Evening

bw = 154 lb
soreness = same as earlier + hamstrings, glutes
aches = ankles/achilles, right hamstring tendon

left hamstring tendon feels better.



Food

- 1 x grape fruit juice
- 4 eggs sandwich on wheat with shredded parmesan cheese
- some veggie stir fry: brussels sprouts, potatoes, asparagus, carrots, mushrooms
- 6 x small chocolates



Food

- 3 x small chocolates



Throughout the day:

- long holds: standing hip flexor, standing ham string, standing adductors (submax split), kneeling, low squat, glute/ext rot, lats



going to step up my bodyweight exercise game.. I really want to play around more with resistance, instead of just lifting.. that's what I wanted to do initially but drifted away from it. I'll probably do some very short sprints (~5-10 strides) mixed in with BW stuff at this park which has some 'bar equipment'.

also, didn't lie down or sit down much today.. stayed standing (standing desk etc).. also did some stretch/holds while standing, stuff I can hold for a long time.... feeling it a bit, tendons/muscle a bit achy.. feel loose though.

going to keep that up ^^ for a few weeks.. see what happens.

gn!

dip variations.. i've never thought about a bunch of these, tons of good stuff in here.

<a href="http://www.youtube.com/watch?v=uA8y0FK9vEA" target="_blank">http://www.youtube.com/watch?v=uA8y0FK9vEA</a>

<a href="http://www.youtube.com/watch?v=jL_A2PTJ5T4" target="_blank">http://www.youtube.com/watch?v=jL_A2PTJ5T4</a>