Adarq.org

https://www.facebook.com/Dunkademics/videos/930699967006796/

whoa..

09/28/2015

soreness: hamstrings, forearms

no food logging today.. ate good though

Session: Tennis
- 2 hours

Session: Lifting

ssbar deep squat:
- 125 lb. @ 15
- 145 lb. @ 15
- 165 lb. @ 10

single arm db overhead press:
- 50 lb. @ 3 x 8

some other stuff too, but pretty sore.


pc

15 years ago, Vince over Frederic Weis:

https://www.facebook.com/MemphisGrizzlies/videos/10152783038077255/

creepy as FUCK.

09/26/2015

Session 1:

45 lb bar: 2x
- overhead press: 20
- pronated row: 20
- back squat: 20
- curl: 20
- rdl: 20
- reverse curl: 20

felt great, but also felt dead.. got shaky legs and such. that's unacceptable! will be doing more lactic acid training i honestly feel like doing some full sessions of just as much light full-rom bar work as i can, lots of squatting.. i'd like to also mix in overhead squats. need to get that work capacity/anaerobic conditioning back up :f

i'm probably going to do a usta tennis tournament at the end of October.. i'll probably get wrecked but who cares, will be fun. :F


Food 1:
- flax seed oil
- yogurt

Food 2:
- soy milk
- wheat thins
- LMFAO

Session: Tennis
- 1.5 hours tennis training

Food 3:
- rice and beans, jalapeno
- soy milk
- oj

09/25/2015

bw = 175


Food 1:
- flax oil



Session 1:
tennis:
- 1.5 hours

chinups:
- BW @ 8

ssbar deep squat:
- 165 lb. @ 5

ssbar curl:
- 75 lb. @ 20

ssbar front elevated calf raises:
- 75 lb. @ 25

bb overhead press:
- 45 lb. @ 25

sl squat:
- BW @ L=5, R=5


Food 2:
- soy milk, fruit bowl, o.j.


Food 3:
- 6 slices of pizza


Session 2:

S1: single arm db bench press:
- warmup: 70 lb. @ L=5, R=5
- 80 lb. @ L=4, R=7

S1: single arm db row:
- warmup: 70 lb. @ L=5, R=5
- 80 lb. @ L=8, R=8

ssbar deep squat:
- 75 lb. @ 20

ssbar curl:
- 75 lb. @ 12


Food 4:
- soy milk

saw the pope today. real talk. he was 50 feet from me, waving out the window of his little black fiat.

ha, cool!

WEIGHT: ???
SORENESS: hamstrings
ACHES/INJURIES: none
MENTAL STATE: good

- run x 2.1 miles
just about 8min/mile pace with stops now and then for red lights, easy, but man i am out of shape for running

- KB reverse suitcase lunge 35 x 10,10/leg

- extended stretch/mob

meh, better than nothing. gym's open again tomorrow.

pope!

if my hand doesn't get better by this weekend, i might have to rest it an entire week.. it doesn't hurt much at all when i'm hitting, but, around the house doing stuff, it can get painful as fuck.. feels like a deep strain or some kind of bone bruise.

lame.



09/18/2015
tennis:
- 2 hr


09/19/2015
tennis:
- 2 hr

09/20/2015
tennis:
- 2 hr

09/21/2015

Session A: Afternoon
tennis:
- 1 hr
- "20 drill: 1 hr"


Session B: Evening

single arm db bench press:
- 70 lb. @ L=5, R=10
- these done with speed.. pretty fast, felt good

single arm db row:
- 70 lb. @ L=10, R=10
- very fast

sbar deep squat:
- 165 lb. @ 1 x 5
- 185 lb. @ 1 x 5
- felt good

single arm db curl:
- 50 lb. @ L=5, R=5

wanted to actually go a little heavier on each exercise but, soooo many mosquitos.. had to workout quick.

havn't lifted in a while, but felt strong.. going to drop the volume, increase the frequency.. now that i'm working on a skill sport, can't be getting too 'fatigued/sore' from lifting.



pC!