Adarq.org

12 chocolates? wtf? How many calories from these?

haha dno, alot probably, was 154 today b4 poop'n tho so, good news there..

chocolate rain :F

these are good chocolates but ya, i go on these chocolates binges.. i do feel way stronger when i get all those extra kcal's in, but, it definitely isn't good for my BW.

pC

Thanks for the response and I actually looked around and saw you have addressed that stuff before similarly so thanks for being cool and stating again.  What do you think about the fact that shorter guys should do deeper squats in order to move weight over the same range of motion as a taller guy doing half squats?

i don't necessarily believe total height is the issue, but instead, leg length to torso ratio.. even someone who is 5'7 can have leverages that make it difficult to half squat..

so i'm more into how someone is built, regardless of height, which most always has "basketball athletes" being built for half squatting due to their lankyness.. someone who has leverages more like an olympic lifter, should stick to squatting deep, it really comes alot easier to them and it will be more beneficial given the range of movement, for sure.

an example of 'short lanky athletes' would be sprinters.. some of these guys are ~5'9-5'10 with really high hips and short torsos..

Or does the shorter guy stick to half squats since that is the range of jumping anyways but they will have to just push way more weight since the leverages are not as advantages to producing power in sport movements?

a shorter guy built like an oly lifter should use deeper squatting primarily, but, they can still transition into half squatting for peaking cycles.. for them to half squat ALWAYS would be an issue given the ROM and the load needed to cause gains in that rom.

Then it becomes a question of how thick does a little mans torso need to get in order to support so much load to get their legs strong enough in a heavy half squat. I am overanalyzing like a mofo but being a little guy I have noticed that for me to drop ten pounds and squat 50-85 more will be needed but also tricky.

well, if you do have 10 lb to lose, drop the 10 lb and maintain your squat, which will lead to relative strength gains, vert gains, and relative strength PR's.. once you drop that weight, try and stay there while building squat, it's entirely do-able, just have to really get "bulking" out of your head.. it's harder to PR on lifts while maintaining weight, but each PR you do make means alot more because of the relative strength gains and the fact that just being lighter while getting stronger leads itself to better sprint/vert gains for pretty much anyone.. i'm talking generally here so, not sure about your specifics right now, but excess fat never helps jumping/sprinting so, that's what i'm basing those comments off of.

peace man hope that helps.

Quote

I know what you say about high rep calf raises, and I feel the same. But aren't the gastrocs kind of 50-50 in terms of fiber content (fast twitch/slow twitch)? I knew the glutes are 60-40 in favor of fast twitch, and hamstrings 70-30 (obviously, with individual-related variations).

The time under tension of each rep on a calf raise is so low due to the range of motion in the exercise that the higher reps are necessary most of the time to do any good, regardless of the fibers youre trying to target. 

yup good point!

this is just a reminder to journal tomorrow, i'm way too tired to journal tonight.. going to sleep early

03/25/2011

bw = 155
soreness = hamstrings a TONNNN, calves a bit
aches/injuries = none
fatigue = extremely high (5 hours sleep)diet = 12 chocolates + protein/water-drink, LTMP-VOLUME{pin-6-squat=135x8,225x15}, southwestern chicken sandwich, lots of running with dog, LTMP-VOLUME{rdl=45x15,135x25, ng-pullups=12, calve-raise=155x20}, 10 chocolates + protein/water-drink, southern chicken sandwich + gatorade + a few chocolates, LTMP-VOLUME{pin6-squat=155x8,245x20} + ~
2mile walk, thick turkey and cheese sandwich + protein/water-drink + gatorade + sunflower seeds

legs felt amazing







hamstrings SOOOOOOOOOOOOOOO sore.. but legs feel SOOOOOOOOOOO strong.. crazy shit

will journal that officially tomorrow.. might go 265 x 20 tomorrow on vid and then other 2-3 sessions = rdl 185 x 10+

pc

lmao nice rant

Vegas]]> http://www.boxingscene.com/lara-vs-molina-early-results-from-cosmo-las-vegas--37429
[9:20pm] treefly: pac mosley is bullshit
[9:20pm] treefly: pac is not fighting quality opponents anymore
[9:20pm] treefly: shoulda fought marquez again
[9:20pm] treefly: fought clottey.. what a fucking joke
[9:20pm] treefly: all those people in Texas had no clue who Clottey even was
[9:21pm] treefly: and rightfully so
[9:21pm] treefly: this is a disgrace to boxing
[9:21pm] treefly: all I can say is
[9:21pm] treefly: if andre berto beats the fuck out of victor ortiz
[9:21pm] treefly: he deserves a chance
[9:22pm] treefly: it's too bad his mosley fight fell through
[9:22pm] treefly: mayweather don't fight anymore. who's left to cheer for
[9:23pm] treefly: sergio martinez
[9:23pm] treefly: and ______
[9:23pm] adarq: sergio p4p
[9:23pm] treefly: not amir khan
[9:23pm] treefly: amir is lucky maidana didn't KO him
[9:23pm] treefly: khan will get knocked out again within 2 years
[9:24pm] treefly: tim bradley looked like a bitch in his last fight
[9:24pm] treefly: beats people up with his head
[9:24pm] treefly: lost respect for him
[9:24pm] treefly: darchinyan is done
[9:24pm] treefly: heavyweight still a joke
[9:25pm] treefly: cruiser who?
[9:25pm] treefly: light heavyweight who?
[9:25pm] treefly: pavlik.... probably done
[9:25pm] treefly: bhop.. soon retired
[9:25pm] treefly: maybe gamboa will show us something tomorrow night
[9:26pm] treefly: boxing is just too corrupt these days
[9:26pm] treefly: you got talent like mayweather and pac and it's just wasted away by their greedy asshole managers
[9:27pm] treefly: bob arum and golden boy are bad for boxing
[9:27pm] treefly: making it all political
[9:27pm] boxing-: boxingnews24 JOSE HERNANDEZ http://www.boxingnews24.com/2011/03/jose-hernandez-chosen-by-fans-as-the-boxer-with-the-most-caracter/
[9:27pm] treefly: hand picking every fight
[9:27pm] treefly: too many paper champions
[9:27pm] treefly: what are we supposed to watch, MMA?
[9:27pm] treefly: fuck that
[9:28pm] treefly: john is right
[9:28pm] treefly: boxing is dead
[9:28pm] treefly: fucking sucks
[9:28pm] treefly: maybe super middleweight still has some hope
[9:30pm] kanodogg joined the chat room.
[9:30pm] kanodogg was granted voice by boxing-.
[9:39pm] peacesMvc: rip boxing

Ok so, we have LTMP-VOLUME (other blog post) and now LTMP-SINGLES. Keeping this real short, basically, instead of hitting a warmup with 30% and then just getting right into a 60-80% lift x Failure, this session has you doing a work up of singles after the 30% warmup, for example:


Light stretching, ~15 min
Light interval sprints: 10x
Half squat: 30% x 10, 60% x 1, 70% x 1, 80% x 1, 85% x 1, 90% x 1, 95% x 1


etc...

You can use MSEM clusters in there also, so working up to an MSEM 1 x 2-4 @ 90-95% on singles, ~30-60s rest between reps.

The reason for LTMP-SINGLES now, is, need a very low volume high intensity type of session, because at times during this LTMP training, the body feels amazing and is giving you PR-level force production so, sometimes you'll want to try and take advantage of it. Also, these sessions are very low volume, nice to switch it up sometimes to give the body a break from volume, which can be tiring to people who aren't used to it.

Figuring out when to use LTMP-SINGLES and LTMP-VOLUME is up to you, i'd spend most of my time with the volume sessions, but when you're feeling really good, taking advantage of your new strength can be fun so hit up some singles and get after it.

If you were to use LTMP seven days a week, i'd use singles ~2d/week and volume ~5d/week. Rotating through different exercises for the LTMP-VOLUME session can keep you from feeling stale, ie rotating through half squat, rdl, pin squat, ghr, etc. For LTMP-SINGLES sessions, you'll want to use only the big exercises, squat, half squat, deadlift, pin squat, etc, no need doing singles with calve raises/ghr etc.

short blog, but we're building a framework, updated the LTMP-VOLUME blog a little bit.

As always though, listen to your body and use good judgement with these methods if you plan to utilize them.

peAce!

---

Example from my journal, check the bolded line for when I used LTMP-SINGLES:

- 03/08/2011: 3 sessions of pin 6 squat: 225 x 5 {6pm, 7pm, 10pm}, one heavy half squat session also
- 03/09/2011: 4 sessions of pin 6 squat {3:30pm=225x5, 5:30pm=225x5, 2am=245x5, 4am=225x5}
- 03/10/2011: 2 sessions of pin 6 squat {11pm=225x10, 12:30am=225x10}, 2 heavy half squat sessions also
- 03/11/2011: 3 sessions of pin 6 squat {6pm=225x10, 9pm=225x10, 1am=225x10}
- 03/12/2011: 3 sessions of pin 6 squat {6pm=245x5, 9pm=245x5, 1:40am=245x5}
- 03/13/2011: 1 session of pin 6 squat {10am=225x5}, dunking, heavy squat session at night
- 03/14/2011: 3 sessions of pin 6 squat {7:30pm=135x10,225x5,275x5,295x1,315x1, pullups=10}, {11:30pm=135x8,225x5,275x5,295x1,315x1, pullups=8, prone-reverse-hyper=100}, {3am=prone-reverse-hyper BW@5x50, 135x8,225x5,275x5,295x1,315x1, pullups=10}
- 03/15/2011: 4 sessions of pin 6 squat {6pm=225x5, 2am=225x10, 3:30am=225x10, 5am=225x10}
- 03/16/2011: 2 sessions of pin6 squat {9pm=135x8,225x15,  12am=135x8,225x15}
- 03/17/2011: 3 sessions of pin 6 squats {9pm=135x8,245x10  2:30am=135x8,245x10  5am=135x8,245x12}
- 03/18/2011: 3 sessions of pin 6 squat {7pm=interval-sprint+135x10,245x1,265x10  11pm=same,but 265x8   3:30am=same,but 265x10}
- 03/20/2011: 4 sessions of pin 6 squat (VERY CLOSE STANCE), {6pm HIGH-FREQ{135x8,245x1,265x14, pullups=10, calf-raises=135x20}, {7:15pm HIGH-FREQ{very-close-stance-squat=135x8,185x20,  pullups=10,  calf-raises=135x20}, {12:30am HIGH-FREQ{interval-sprintsx10, very-close-stance-squat=135x8,225x15  pullups=13, calf-raises=135x25}, {4am HIGH-FREQ{interval-sprints=x10, very-close-stance-squat=135x8,245x1,275x10, pullups=10, calf-raises=135x25},
- 03/21/2011: 4 sessions of pin 6 squat {6:30pm HIGH-FREQ{135x8,245x1,275x1,285x10, ng-pullups=13, calf-raises=135x20}, {8:30pm HIGH-FREQ{135x30}}, {2:30am HIGH-FREQ(interval-sprints=15(5 of those ME 20yard), very-closy-stance-squat=135x8,245x1,295x1,315x5, ng-pullups=12, calf-raises=135x20}},{6am HIGH-FREQ{normal-stance=135x8,225x20, wide-calf-raises=135x20}}
- 03/22/2011: 3 sessions of pin 6 squat {6pm HIGH-FREQ{normal-stance-squat=135x8,245x1,275x10, submax-calf-raises=135x10}}, {8pm HIGH-FREQ{135x8,245x1,275x10}}, {4am HIGH-FREQ{interval-sprintsx10,short-ME-sprintsx5,close-stance-squat=245x15}}
- 03/23/2011: 2 sessions of pin 6 squat {7pm LTMP-SINGLES{normal-stance=135x8,225x1,245x1,275x1,295x1,325x1,345x1,375xFAIL,375x1,385x1}}, {3:30am LTMP-SINGLES{completely-stiff-leg-submax-hops=4x50, normal-stance=135x8,225x1,245x1,275x1,295x1,325 MSEM @ 1,1,1,1}
- 03/24/2011: 4 sessions of RDL {LTMP-VOLUME{rdl=95lbx40, ng-pullups=10, toes-in-calf-raises=45lbx40}, {LTMP-VOLUME{rdl=45x15,135x20, ng-pullups=10, calf-raises=45x40}, {LTMP-VOLUME{rdl=45x15,95x40, ng-pullups=10, calf-raise=45lbx40}, {LTMP-VOLUME{rdl=45x15,135x5,155x5,185x10}

DEFINITELY look higher in the new vid & the comparison pics, sweet.

to embed pics u have to upload them somewhere, then, you put the url between image brackets, like:

[img]http://urlhere.jpg[/img]

Quote from: adarqui on March 24, 2011, 08:50:29 pm

well, i did shotokahn (however you spell it) karate for ~8 years or so, from around age 8 to 16, with my dad, in a really hard oldschool "dojo".. anyway, we did horse stances every class, we'd be in that stance for a long time, throwing punches/blocks etc.. i became extremely good at it, could hold them forever, but it didn't make me any more powerful that's for sure.. i did that 3x/week for those 8 years.

perhaps it lead to some of my quad dominance, who knows, but, it definitely didn't lead to "powerful quads".

How was your form?, being centred?, straight spine? etc.

Man, I remember the days I started, I couldn't go 60secs before my legs started to shake.

being centered? dno, form was good, i'd get hit with a big weird looking stick if it wasn't (after i graduated past white belt).. ended up brown belt, couldn't get black belt koz you had to spar the sensai 100% to get black belt, this place was pretty hardcore.. it was in 'teh hood' lmao, only white kid at that park.

haha

but ya straight spin, sitting into it, just like you'd see in any shotokahn vids..

ya we'd have to hold it for minutes at a time.. if you rised up you'd come get hit with the stick and get your gi "torn up", just shaked around like you're a bitch.. it's funny looking back.

place was hardcore.. i had to hit girls daily.. hard.. if i didn't hit them full force, or attempt to hit them full force, so that they could learn to block properly, i'd get hit with a stick lmao.

pc

03/24/2011

bw = 153
soreness = calves alot
aches/injuries = left knee slightly, knees feeling alot better than yesterday though, fascia less inflamed
fatigue = high
diet = gatorade + 3 ibuprofen, protein/water-drink, 1.5 mile walk with dog, 2 mcdonalds crispy chicken snack wraps + ~10 chocolates + gatorade, 7:30pm LTMP-VOLUME{rdl=95lbx40, ng-pullups=10, toes-in-calf-raises=45lbx40}, gatorade + 3 ibuprofen, 8:00pm LTMP-VOLUME{rdl=45x15,135x20, ng-pullups=10, calf-raises=45x40}, LTMP-VOLUME{rdl=45x15,95x40, ng-pullups=10, calf-raise=45lbx40}, protein/water-drink + 12 chocolates, LTMP-VOLUME{rdl=45x15,135x5,155x5,185x10}, gatorade + 3 ibuprofen + 4 eggs + tons of egg whites + sunflower seeds

in order to keep training high freq, i have to mix up my exercise selection slightly, but, it'll be for the best.. i can't do "heavy knee bend work" 4x/day every day, need to mix in non-knee-bend exercises such as RDL, GHR, 45deg hyper etc.. so far all i can really do multiple times per day is RDL, so that's what i did, hit my hamstrings nicely, hope they arne't sore tomorrow because i was actually planning to dunk.

LTMP-VOLUME breakdown: 4 sessions of RDL: 95 x 40, 135 x 20, 95 x 40, 185 x 10

want to get my RDL way up.. should go up pretty quick.. tried goodmornings initially, F goodmornings.. will post some vid of 95 x 40 otmorrow for fun.

~3 miles total of walking dog mixed in.

peace



HIGH-FREQUENCY-TRAINING: ANABOLIC BARBELL DIET
- consider this imitation-PED's using high frequency barbell squatting, squat injections ftw. MATVI training
- ped's are for pansies
- NOTE TO SELF: stay light (or stop) if sacral spine issue starts flaring up in the least.
- precede each session with quad, calf, and hamstring static stretches until very loose
- 03/08/2011: 3 sessions of pin 6 squat: 225 x 5 {6pm, 7pm, 10pm}, one heavy half squat session also
- 03/09/2011: 4 sessions of pin 6 squat {3:30pm=225x5, 5:30pm=225x5, 2am=245x5, 4am=225x5}
- 03/10/2011: 2 sessions of pin 6 squat {11pm=225x10, 12:30am=225x10}, 2 heavy half squat sessions also
- 03/11/2011: 3 sessions of pin 6 squat {6pm=225x10, 9pm=225x10, 1am=225x10}
- 03/12/2011: 3 sessions of pin 6 squat {6pm=245x5, 9pm=245x5, 1:40am=245x5}
- 03/13/2011: 1 session of pin 6 squat {10am=225x5}, dunking, heavy squat session at night
- 03/14/2011: 3 sessions of pin 6 squat {7:30pm=135x10,225x5,275x5,295x1,315x1, pullups=10}, {11:30pm=135x8,225x5,275x5,295x1,315x1, pullups=8, prone-reverse-hyper=100}, {3am=prone-reverse-hyper BW@5x50, 135x8,225x5,275x5,295x1,315x1, pullups=10}
- 03/15/2011: 4 sessions of pin 6 squat {6pm=225x5, 2am=225x10, 3:30am=225x10, 5am=225x10}
- 03/16/2011: 2 sessions of pin6 squat {9pm=135x8,225x15,  12am=135x8,225x15}
- 03/17/2011: 3 sessions of pin 6 squats {9pm=135x8,245x10  2:30am=135x8,245x10  5am=135x8,245x12}
- 03/18/2011: 3 sessions of pin 6 squat {7pm=interval-sprint+135x10,245x1,265x10  11pm=same,but 265x8   3:30am=same,but 265x10}
- 03/20/2011: 4 sessions of pin 6 squat (VERY CLOSE STANCE), {6pm HIGH-FREQ{135x8,245x1,265x14, pullups=10, calf-raises=135x20}, {7:15pm HIGH-FREQ{very-close-stance-squat=135x8,185x20,  pullups=10,  calf-raises=135x20}, {12:30am HIGH-FREQ{interval-sprintsx10, very-close-stance-squat=135x8,225x15  pullups=13, calf-raises=135x25}, {4am HIGH-FREQ{interval-sprints=x10, very-close-stance-squat=135x8,245x1,275x10, pullups=10, calf-raises=135x25},
- 03/21/2011: 4 sessions of pin 6 squat {6:30pm HIGH-FREQ{135x8,245x1,275x1,285x10, ng-pullups=13, calf-raises=135x20}, {8:30pm HIGH-FREQ{135x30}}, {2:30am HIGH-FREQ(interval-sprints=15(5 of those ME 20yard), very-closy-stance-squat=135x8,245x1,295x1,315x5, ng-pullups=12, calf-raises=135x20}},{6am HIGH-FREQ{normal-stance=135x8,225x20, wide-calf-raises=135x20}}
- 03/22/2011: 3 sessions of pin 6 squat {6pm HIGH-FREQ{normal-stance-squat=135x8,245x1,275x10, submax-calf-raises=135x10}}, {8pm HIGH-FREQ{135x8,245x1,275x10}}, {4am HIGH-FREQ{interval-sprintsx10,short-ME-sprintsx5,close-stance-squat=245x15}}
- 03/23/2011: 2 sessions of pin 6 squat {7pm LTMP-SINGLES{normal-stance=135x8,225x1,245x1,275x1,295x1,325x1,345x1,375xFAIL,375x1,385x1}}, {3:30am LTMP-SINGLES{completely-stiff-leg-submax-hops=4x50, normal-stance=135x8,225x1,245x1,275x1,295x1,325 MSEM @ 1,1,1,1}
- 03/24/2011: 4 sessions of RDL {LTMP-VOLUME{rdl=95lbx40, ng-pullups=10, toes-in-calf-raises=45lbx40}, {LTMP-VOLUME{rdl=45x15,135x20, ng-pullups=10, calf-raises=45x40}, {LTMP-VOLUME{rdl=45x15,95x40, ng-pullups=10, calf-raise=45lbx40}, {LTMP-VOLUME{rdl=45x15,135x5,155x5,185x10}


ADARQ.ORG ADVANCED PROGRESS TRACKER

PROGRESS-TRACKER-ARTICLE: http://www.adarq.org/forum/performance-training-blog/the-2011-blueprint-better-gains-through-improved-clarity/

Purpose: To log data in a format that is easier to analyze (for ourselves and readers of our journals), so that training setbacks are avoided & progression is of primary importance, thus making our training as efficient & effective as possible.

How-to: Copy, Paste & modify the template to suit your needs: Include this post at the end of each of your training journal posts by clicking "modify" on your previous post, copy and paste it into the current post, and then add the new data.

---

IMPORTANT REMINDERS
- DO NOT squat without heels elevated, used to heels elevated, too much sitting back aggravates back injury
- DO NOT deadlift aggravates back injury
- DO NOT overstretch quads, aggravates ankle injury <-- happens every time, STOP IT
- as of 1/15/2011, don't do 325 x 5, instead, hit MSEM singles at 325+, stay 305-315 x 5+
- cut out milk, water + protein shakes from now on, more vitamin C, at least 6 bananas per day, more chicken/eggs
- utilize pin squats more, pin 6 work up then transition into pin 7

CURRENT GOALS
01/11/2011: PROJECT SSR7, get down to 150 or less as soon as possible.. maintain 315 x 5 half squat strength + keep a set of 20 maintained (245-265), fix right ankle, more interval conditioning, don't neglect my necessary exercises

MAJOR PR'S/MILESTONES


DAILY PHYSICAL & MENTAL STATE

BODYWEIGHT (lbs)
01/11/2011: 159
01/12/2011: 158
01/13/2011: 156
01/14/2011: 156
01/15/2011: 155.4
01/16/2011: 154.4
01/17/2011: 154.0
01/18/2011: 153.6
01/19/2011: 154.4
01/20/2011: 153
01/21/2011: 153
01/23/2011: 153.6
01/24/2011: 154
01/25/2011: 152.8 (nopoop)
01/26/2011: 153.6
01/27/2011: 151.6
01/28/2011: 152.2
01/29/2011: 151.4
01/30/2011: 154
01/31/2011: 154
02/03/2011: 153
02/04/2011: 153
02/05/2011: 152
02/06/2011: 154
02/07/2011: 155
02/08/2011: 155
02/09/2011: 153
02/10/2011: 152.8
02/11/2011: 153.0
02/12/2011: 152.6
02/13/2011: 150.8
02/14/2011: 153
02/15/2011: 153
02/16/2011: 152
02/17/2011: 155
02/18/2011: 153
02/19/2011: 152.4
02/20/2011: 153
02/21/2011: 152.4
02/22/2011: 151
02/23/2011: 151
02/24/2011: 154
02/25/2011: 152
02/26/2011: 152
02/27/2011: 154
02/28/2011: 153
03/01/2011: 152
03/02/2011: 152
03/03/2011: 151
03/04/2011: 151
03/05/2011: 149.6
03/06/2011: 151
03/07/2011: 154
03/08/2011: 154
03/09/2011: 153
03/10/2011: 156
03/11/2011: 154
03/12/2011: 152
03/13/2011: 153
03/14/2011: 153
03/15/2011: 152
03/16/2011: 153
03/17/2011: 152
03/18/2011: 152
03/19/2011: 151
03/20/2011: 151
03/21/2011: 152
03/22/2011: 153
03/23/2011: 153
03/24/2011: 153

DIET
01/11/2011: protein shake, jumps/dunks + protein shake, protein shake, philly cheese steaks + fries, 2 cookies, training, protein shake
01/12/2011: southwestern chicken sandwhich (mcdonalds), protein shake, cheeseburger, training, protein shake, protein shake + turkey & cheese sandwhich
01/13/2011: protein shake, southern chicken sandwhich, 4 slices pizza + piece of cake (FML), southern chicken sandwhich (had another one ready + 2 bananas
01/14/2011: smaller protein shake + 1 teaspoon coffee, smaller protein shake + 1 teaspoon coffee, dunking + protein shake, egg & cheese sandwhich (2 eggs, multi grain bread), reactive session, protein shake, protein shake + turkey and cheese sandwhich
01/15/2011: protein shake, cheeseburger, protein shake, training + protein shake, protein shake, turkey & cheese sandwhich
01/16/2011: protein shake, greek salad (feta/olives/peppers/dressing/lettuce) with grilled chicken (epic), cheeseburger (ground beef) on multigrain bread, light-training, protein shake + banana
01/17/2011:  protein shake + 2 teaspoon coffee, driving around looking for a court for 1.5 hours, cheeseburger on multigrain bread + banana, 7 mile walk, small protein shake, squatting, protein shake, turkey & cheese + banana + protein shake
01/18/2011: protein shake + banana, egg sandwhich with cheese + banana + protein shake, protein shake + 2 bananas, turkey & cheese sandwich
01/19/2011: protein shake + 2 teaspoon coffee, dunking + monster energy + protein shake, protein shake, cheeseburger, training + payday chocolate bar (stopped at CVS), protein shake, protein shake + turkey & cheese sandwich
01/20/2011: SICK: prot shake, cheeseburger, prot shake, prot shake + turkey & cheese
01/21/2011: SICK: chocolate covered almonds, philly cheesesteak + fries, 2 cookies, chocolate covered almonds.. tons of liquid, bad idea, mucous bigtime after that
01/22/2011: SICK: 3 bags of chocolate covered almonds, thats it
01/23/2011: SICK: 3 bananas, beef stew + 2 cookies, 3 bananas + some fig newtons + protein drink (no milk just protein)
01/24/2011: SICK: chicken soup + milkLESS protein shake, milkLESS protein shake + a few fig newtons, walking + light sprinting, squatting, milkLESS protein shake + banana, milkLESS protein shake + turkey & cheese sandwhich + tea + gatorade drink
01/25/2011: SICK: chicken soup + milkLESS protein shake, milkLESS protein shake + 2 bananas, cheeseburger + 2 bananas, milkLESS protein shake
01/26/2011: SICK: double chicken tariyaki stir fry, 1cupmilk protein shake + 1 banana, training, 1cupmilk protein shake + 1 banana, 1cupmilk protein shake + 1 banana
01/27/2011: SICK: 1cupMilk protein shake + 1 banana, 4 slices of pizza + 1cupMilk protein shake + 2 cookies, trainingA, milkLESS protein shake, trainingB, 1cup milk protein shake + cookie, glass of gatoraid, 1cupMilk protein shake
01/28/2011: chicken soup + 1cupMilk protein shake, 1cupMilk protein shake + cookie + banana, workout #1, 1cupmilk protein shake, workout #2, 1cupmilk protein, 1cupmilk protein shake + turkey and cheese sandwhich + 1 banana
01/29/2011: protein shake, 2 ibuprofen + gatorade, cheeseburger + almonds + 1 banana, 2 ibuprofen + gatorade + 2 bananas, protein shake + 2 bananas + 2 ibuprofen + gatorade
01/30/2011: gatorade + 2 ibuprofen + protein shake + 2 bananas, gatorade + 2 ibuprofen, greek salad + grilled chicken, 5 granola bars + 1 cookie, training, gatorade + 3 ibuprofen + 1 banana + protein shake, almonds
01/31/2011: gatorade + 2 ibuprofen + protein shake + 1 banana, gumbo soup (chunky) + almonds, gatorade + 2 ibuprofen, gatorade + 2 ibuprofen + protein shake + 3 bananas + turkey & cheese sandwich
02/03/2011: gatorade + 2 ibuprofen + protein shake, 2 spicy chicken sandwiches from wendy's & some fries, training + protein shake, protein shake + gatorade + 2 ibuprofen, turkey & cheese sandwhich + gatorade + 2 ibuprofen
02/04/2011: protein shake + gatorade + 2 ibuprofen, egg and cheese sandwhich on multigrain bread, bag of chocolate almonds, training + protein shake, protein shake + gatorade + 2 ibuprofen, turkey & cheese sandwich + gatorade + small amount of trail mix (so good)
02/05/2011: protein shake + gatorade + 2 ibuprofen, egg and cheese sandwhich on multigrain bread + banana + trail mix, training + protein shake, protein shake + gatorade + 2 ibuprofen, peanutbutter sandwich + banana
02/06/2011: protein shake + gatorade + 2 ibuprofen + chocolate almonds, philly cheesesteak + fries + 2 cookies, banana + gatorade + 2 ibuprofen + some chocolates
02/07/2011: protein shake + gatorade, chocolates + egg & cheese sandwhich + gatorade, training + protein shake, protein shake + gatorade, PB sandwhich + 2 bananas + protein shake + gatorade
02/08/2011: protein shake + gatorade, 2 slices pizza + reeces m&m's (whole bag) + green tea, training + protein shake, protein shake, gatorade + 2 bananas + 3 ibuprofen, gatorade + protein shake + 2 bananas
02/09/2011: SICK: water/protein drink + banana, walk + popcorn chicken (big size , multi vitamin + vitamin C drink + banana, vitamin C drink + banana + water/protein drink, training + vitamin C drink + water/protein drink, vitamin C drink + water/protein drink + 2 bananas + some peanuts, 2 bananas + pb burrito + 3 ibuprofen
02/10/2011: SICK: diet = protein/water drink + vitamin C drink + 2 bananas, popcorn chicken + vitamin C drink + 2 bananas, beef/veggie chunky soup + vitamin C drink + 2 bananas, vitamin C drink + 3 ibuprofen + some peanutbutter (2-3tblspn) + 1 banana
02/11/2011: SICK: pollo tropical quarter chicken white, probiotic + vit C drink, 3 eggs + 3 pieces of cheese + 2 bananas + green tea, training + protein/water-drink + vit-C-drink, protein/water-drink + vit-C-drink + 2 bananas, vit-C-drink + chicken & sausage gumbo chunky soup + 2 bananas
02/12/2011: SICK: vit-C-drink + probiotic + 2 bananas, 3 eggs + 2 pieces of cheese + 2 bananas + 5 pieces of chocolate, water/protein-drink + vitamin-C-drink + 2 bananans + 5 chocolates, chunky soup + vit-C-drink + probiotic + 1 banana + water/protein-drink
02/13/2011: SICK: vit-C-drink + probiotic + 2 bananas + 3-4 chocolate covered cherries (real small but mad good), pot roast (wuth carrots/potatos etc) + small spinach salad + 3 chocolates, 1 banana, training + vit-C-drink, protein/water-drink + vit-C-drink + 1 banana, 3 bananas + PB burrito + protein/water-drink + vit-C-drink + probiotic
02/14/2011: SICK: vit-C-drink + probiotic + water/protein-drink, 3 eggs + 2 cheese + some sunflower seeds + peanuts + green tea + 2 bananas, protein/water-drink + training, vit-C-drink + probiotic + 2 alieve + some peanuts/sunflower seeds + 2 bananas + protein/water-drink + beef/veggie chunky soup
02/15/2011: SICK:  vit-C-drink + probiotic + protein/water-drink + 1 banana, 1/4th chicken breast + vit-C-drink + 3 bananas + 1 cornbread, vit-C-drink + 3 eggs + 2 cheese + sunflower seeds + peanuts + 3 bananas, protein/water-drink + 1 ibuprofen
02/16/2011: SICK: protein/coffee/water-drink, training + protein/gatorade-drink, beef jerkey + green tea, chipotle big chicken burrito, tons of DIET coke, training #2 + protein/gatorade-drink, protein/water-drink + 2 bananas + 4 chocolates + vit-C-drink + probiotic, potroast + veggie chunky soup + gatorade-drink + 2 ibuprofen + 1 meatlover's pizza slice + 2 bananas
02/17/2011: SICK: protein + 3 bananas, 3 eggs + 1 cheese + sunflower seeds/peanuts + 5 chocolates + vit-C-drink + probiotic, training + gatorade/protein-drink, gatorade/protein-drink, chunky soup + vit-C-drink + probiotic + 2 ibuprofen + 3 bananas + a few chocolate peanuts
02/18/2011: SICK: 8 hershey's chocolate squares + protein/gatorade/vit-C-drink, 3 eggs + 1 cheese + vit-C-drink + probiotic + sunflower seeds + 2 bananans, 4 hersheys squares, training + gatorade/protein-drink, protein-drink + 4 chocolates + 2 bananas, beef/veggie soup + 2 bananas + vit-C-drink + probiotic + a few chocolate peanuts
02/19/2011: SICK: protein/water-drink + vit-C-drink + probiotic + 2 banananas, 3 eggs + 2 chese + 5 chocolate squares + sunflower seeds + vit-C-drink + 3 bananas, protein/water-drink + 4 chocolate squares + 3 bananas, gumbo chunky soup + vit-C-drink + probiotic + protein/water-drink + 2 chocolate squares + 1 banana
02/20/2011: SICK: banana + protein/water-drink + vit-C-drink + probiotic, 3 eggs + 2 cheese + sunflower seeds + 1 banana + protein/coffee-drink, green tea + 4 chocolates, training + protein/gatorade/vit-C-drink, protein/gatorade-drink, protein/gatorade/vit-C-drink + probiotic + 3 ibuprofen + turkey & cheese sandwich + 4 bananas
02/21/2011: SICK: 4 dark chocolates + protein/water-drink + 1 banana, bacon angus snack wrap + sunflower seeds + 2 bananas, 4 chocolates + protein/vit-C/gatorade-drink + probiotic, training + protein/vit-C/gatorade-drink, 3 ibuprofen + protein/vit-C/gatorade-drink + 2 chocolates, beef + veggie chunky soup + protein/vit-C/gatorade-drink + probiotic + 2 bananas,
02/22/2011: protein/water-drink + 1 banana, 3 eggs + 2 cheese + sunflower seeds + protein/gatorade/vit-C/probiotic-drink, protein/gatorade-drink, training + protein/gatorade-drink, protein/gatorade/vit-C-drink + 1 banana, 2 bananas + beef/veggie chunky soup + protein/gatorade-drink + 2 ibuprofen,
02/23/2011: diet = two mcdonalds snack wraps (chicken, steak) + 4 bananas + vit-C-drink + probiotic, 4 chocolates, greek salad + grilled chicken, 4 biscotti's, 4 bananas + some chocolates + gatorade/vit-C-drink, protein/gatorade/vit-C-drink + 8 chocolates
02/24/2011: protein/gatorade/vit-c/probiotic-drink + 4 chocolates, 3 eggs + 2 cheese + sunflower seeds + protein/coffee(3tspn)-drink + 4 chocolates, 4 chocolates + protein/gatorade-drink, training + protein/gatorade/vit-C/drink , protein/gatorade/vit-C-drink, beef + veggie chunky soup + biscotti
02/25/2011: 3 mcdonalds crispy chicken snack wraps + 2 cookies, protein/gatorade/vit-C/probiotic-drink + 10 chocolates, chicken noodle soup + protein/water-drink + 4 chocolates, training + protein/gatorade/vitamin-C-drink, protein/gatorade/vitamin-C-drink, 3/4th pint of vanilla bean haagendazs + loaded turkey & cheese sandwich + 2 vit-c-drinks
02/26/2011: protein/gatorade/vit-C/probiotic-drink + 10 chocolates, 2 bananas + popcorn chicken + sunflower seeds, training + protein/gatorade/vit-C-drink, protein/gatorade-drink + 7 chocolates + 2 bananas, beef + veggie chunky soup + 2 bananas,
02/27/2011: 4 bananas + popcorn chicken, 3 bananas + greek salad + grilled chicken + 2 biscotti, 4 bananas + 5 chocolates + trail mix + protein/gatorade/vit-C/probiotic-drink
02/28/2011: protein/gatorade/vit-C/probiotic-drink, 3 eggs + 1 cheese + sunflower seeds + banana + coffee drink (3tspn coffee), protein/gatorade/vit-C-drink, training + protein/gatorade/vit-C-drink, beef + veggie chunky soup + vit-C drink + tons of water + 3 ibuprofen
-- EGG DIET !! --
03/01/2011: protein/water-drink + 1 banana, 2 eggs + 1 banana + vit-C-drink + sunflower seeds, 3 eggs + 2 cheese + sunflower seeds + 2 bananas + vit-C-drink, protein/water-drink + pb sandwich + 2 bananas,
03/02/2011: 2 tspn coffee + whey protein, protein/gatorade-drink, training + protein/gatorade/vit-C-drink, protein-drink, 3 eggs + sunflower seeds + 3 biscotti, training + protein/gatorade/vit-C-drink, protein-drink, vit-C/probiotic-drink + 3 eggs + sunflower seeds + 1 banana
03/03/2011: 3 eggs + protein/water-drink + vit-C-drink + sunflower seeds + 1 banana, sleep 4 hours, beef/veggie chunky soup + 1 banana, 3 eggs + some A1 sauce + vit-C-drink + sunflower seeds + 2 bananas
03/04/2011:  blueberries-inside-glass-of-water + protein/water drink + banana, sleep 12pm-6pm, arabic coffee+protein drink (bolthouse), 3eggs + some sunflower seeds, training + protein/vit-C/gatorade-drink, beef+veggie chunky soup + 2 bananas, 3 eggs + A1 sauce + 2 cheese + bunch of blueberries + sunflower seeds + 3 ibuprofen
03/05/2011: 3 eggs + protein/water-drink + A1 + sunflower seeds + 1 banana, 3 eggs + protein/water-drink + 2 cheese + sunflower seeds + 2 bananas + vit-C-drink
03/06/2011:  coffee + protein + gatorade-drink, dunks + gatorade/vit-C/protein-shake, protein/water-drink + vit-C-drink, PB sandwich, sleep (12am-6pm), 3 x crispy chicken mcdonalds snack wrap, training + protein/gatorade/vit-C-drink, beef+veggie chunky soup + two sausages wrapped in wheat brad + vit-C-drink + 3 ibuprofen
03/07/2011: protein/vit-C/gatorade-shake, 2 bananas + 4 eggs + sunflower seeds + 2 cheese, protein/water-drink + 4 eggs + 2 cheese + bunch of olives + sunflower seeds + vit-C-drink + 3 bananas
03/08/2011: protein/gatorade/vit-C-drink, light training, 6pm: 10 chocolates + HIGH-FREQ-SQUAT{135x10/225x5}, protein/water-drink, 7pm: HIGH-FREQ-SQUAT{135x10/225x5}, 10pm HIGH-FREQ-SQUAT{135x5/225x5}, 3 egg + 2 cheese + 4 chocolates + 2 bananas + sunflower seeds, training + protein/gatorade/vit-C-drink, 3 eggs + sunflower seeds + 2 beef sausages wrapped in wheat bread + 10 chocolates + vit-C-drink
03/09/2011: protein/gatorade/vit-C-drink, 3:30pm HIGH-FREQ-SQUAT{135@2x5,225x5}, 4 eggs + 2 cheese + 10 chocolates + vit-C-drink + 3 bananas, 5:30pm HIGH-FREQ-SQUAT{135x5,225x5}, chipotle chicken burrito, 2am HIGH-FREQ-SQUAT{135x5,245x5}, 20 chocolates + protein/water-drink, 4am HIGH-FREQ-SQUAT{135x5,225x5}, thick turkey & cheese sandwhich + vit-C-drink
03/10/2011:  10 chocolates + protein/coffee-drink(3 teaspn) + gatorade, dunking + protein/water-drink + gatorade, smoothie + whey, training, 3 pieces of olive pizza, 11pm HIGH-FREQ-SQUAT{225x10}, 4 eggs + 1 cheese + vit-C-drink + 1 olive pizza, 12:45am HIGH-FREQ-SQUAT{225x10}, training #2 + protein/gatorade-drink, 3 eggs + A1 sauce + protein/water-drink + a few chocolates
03/11/2011: 8 chocolates + protein/water-drink, 6pm HIGH-FREQ-SQUAT{225x10}, 4 eggs + 2 cheese + vit-C-drink + protein/water-drink, 9pm HIGH-FREQ-SQUAT{225x10}, 2 sausages wrapped in one slice of wheat bread each + sunflower seeds + vit-C-drink, 1am HIGH-FREQ-SQUAT{225x10}, 3 eggs + 2 cheese + sunflower seeds, protein/water-drink + banana,
03/12/2011: protein/water-drink + banana, 6pm HIGH-FREQ-SQUAT{245x5}, 4 eggs + A1 + sunflower seeds + protein/water-drink + 0.5*vit-C-drink + 2 bananas, 9pm HIGH-FREQ-SQUAT{245x5}, two beef sausages each wrapped in wheat bread + 2 bananas + sunflower seeds + 0.5*vit-C-drink, STACKED peanutbutter sandwich + vit-C-drink + protein/water-drink
03/13/2011: protein/coffee(3tspn)-drink, 10am HIGH-FREQ-SQUAT{225x5}, 3 eggs + gatorade, dunk + protein/gatorade-drink, protein/gatorade/vit-C-drink, greek salad with grilled chicken, some granola bars, training + protein/gatorade-drink, 3 eggs + 2 beef sausages + vit-C-drink + banana + 2 ibuprofen
03/14/2011: protein/water-drink, 7:30pm HIGH-FREQ-SQUAT{135x10,225x5,275x5,295x1,315x1, pullups=10}, 4 eggs + 2 cheese + vit-C-drink, 11:30pm HIGH-FREQ-SQUAT{135x8,225x5,275x5,295x1,315x1, pullups=8, prone-reverse-hyper=100}, protein/water-drink, 3am HIGH-FREQ-SQUAT{prone-reverse-hyper BW@5x50, 135x8,225x5,275x5,295x1,315x1, pullups=10}, 3 eggs + a bunch of sunflower seeds, turkey and cheese sandwich
03/15/2011: protein/water-drink, 6pm HIGH-FREQ-SQUAT {prone-rev-hyper @ 3x70, 225 x 5}, 3 eggs + tons of egg whites + 2 cheese + vit-C-drink, 3 eggs + tons of egg whites + sunflower seeds + vit-C-drink + 3 ibuprofen, training + protein/gatorade-drink, 3:30pm HIGH-FREQ-SQUAT{225x10}, huge pb sandwich + 4 bananas + vit-C-drink, 5am HIGH-FREQ-SQUAT{225x10}, protein/water-drink
03/16/2011: protein/coffee(3tspn)-drink, gatorade + 3 eggs, dunking + protein/gatorade/vit-C-drink, turkey & cheese sandwich, 9pm HIGH-FREQ-SQUAT{135x8,225x15}, 3 eggs + tons of egg whites + sunflower seeds + 2 cheese + vit-C-drink, 12am HIGH-FREQ-SQUAT{135x8,225x15}, protein/water-drink, training + protein-gatorade-vit-C-drink, protein/water-drink, 3 eggs + some egg whites + sunflower seeds + A1
03/17/2011: banana + protein/water-drink, 2 crispy chicken wraps + 3 cookies + vit-C-drink, 9pm HIGH-FREQ-SQUAT{135x8,245x10}, 2 scoops protein/water-drink + 1 banana, 2:30am HIGH-FREQ-SQUAT {135x8,245x10 crazy eZ}, 4 eggs + tons of egg whites + sunflower seeds + vit-C-drink, 5am HIGH-FREQ-SQUAT{135x8,245x12}, protein/vit-C/gatorade-drink + 3 ibuprofen
03/18/2011: protein/water-drink, dog park, protein/water-drink, sleep 4 hours, 7pm HIGH-FREQ-SQUAT{135x8,2451x1,265x10}, 3 eggs + egg whites + 2 cheese + 3 bananas + vit-C-drink, 11pm HIGH-FREQ-SQUAT{submax sprints @ 10 x 30 yards, 135x8,245x1,265x8}, 1.5-scoop-protein/water-drink + tons of almonds (cocoa + roasted, ate until i was ready to puke) + 1 banana, 3:30am HIGH-FREQ-SQUAT{interval-sprints x 10 light, 135x10,265x10}, 3 eggs + tons of egg whites + 4 bananas + vit-C-drink
03/19/2011: banana + protein/water-drink, banana + protein/water-drink, 3 eggs + sunflower seeds + 2 cheese, bolthouse moca coffee drink + 2 teaspoon of coffee, protein/gatorade-drink, dunking + protein/gatorade-drink, protein/water-drink + tons of almonds, 3 eggs + tons of egg whites + 2 cheese
03/20/2011: banana + protein/water-drink, 6pm HIGH-FREQ{135x8,245x1,265x14, pullups=10, calf-raises=135x20}, 3 eggs + tons of egg whites + gatorade-drink + 2 cheese, 7:15pm HIGH-FREQ{very-close-stance-squat=135x8,185x20,  pullups=10,  calf-raises=135x20}, walked dog 1+ mile +++ 12:30am HIGH-FREQ{interval-sprintsx10, very-close-stance-squat=135x8,225x15  pullups=13, calf-raises=135x25}, protein/water-drink + almonds, protein/water-drink + banana, 4am HIGH-FREQ{interval-sprints=x10, very-close-stance-squat=135x8,245x1,275x10, pullups=10, calf-raises=135x25}, protein/water-drink + veggie soup + thick turkey & cheese sandwich + banana + gatorade
03/21/2011: protein/water-drink, protein/water-drink + banana, 6:30pm HIGH-FREQ{135x8,245x1,275x1,285x10, ng-pullups=13, calf-raises=135x20}, 3 eggs + 2 cheese + tons of egg whites, 8:30pm HIGH-FREQ{135x30}, protein/water-drink, 2:30am HIGH-FREQ(interval-sprints=15(5 of those ME 20yard), very-closy-stance-squat=135x8,245x1,295x1,315x5, ng-pullups=12, calf-raises=135x20}, chocolate bar + a few cocoa almonds + 3 eggs + egg whites + A1 sauce + banana + sunflower seeds, 6am HIGH-FREQ{normal-stance=135x8,225x20, wide-calf-raises=135x20}, protein/water-drink + 3 banana
03/22/2011: 3 bananas + protein/water-drink, 6pm HIGH-FREQ{normal-stance-squat=135x8,245x1,275x10, submax-calf-raises=135x10}, 3 eggs + tons of egg whites + almonds + 3 bananas, 8pm HIGH-FREQ{135x8,245x1,275x10}, 2-scoops-protein/water-drink + 2 bananas, 4am - 1 mile walk + HIGH-FREQ{interval-sprintsx10,short-ME-sprintsx5,close-stance-squat=245x15}, tons of almonds + 3 eggs + tons of egg whites + diluted-gatorade-drink
03/23/2011: diet = protein/mocha bolthouse drink + 3 teaspn caffeine + gatorade-drink, dunking + protein/gatorade/drink, protein/water-drink + banana, 7pm LTMP-SINGLES{normal-stance=135x8,225x1,245x1,275x1,295x1,325x1,345x1,375xFAIL,375x1,385x1}, big chipotle burrito double chicken bam, gatorade-drink, 3:30am LTMP-SINGLES{completely-stiff-leg-submax-hops=4x50, normal-stance=135x8,225x1,245x1,275x1,295x1,325 MSEM @ 1,1,1,1}, protein/water-drink, gatorade + 3 ibuprofen + STACKED PB sandwich + beef/veggie soup
03/24/2011: gatorade + 3 ibuprofen, protein/water-drink, 1.5 mile walk with dog, 2 mcdonalds crispy chicken snack wraps + ~10 chocolates + gatorade, 7:30pm LTMP-VOLUME{rdl=95lbx40, ng-pullups=10, toes-in-calf-raises=45lbx40}, gatorade + 3 ibuprofen, 8:00pm LTMP-VOLUME{rdl=45x15,135x20}, ng-pullups=10, calf-raises=45x40}, LTMP-VOLUME{rdl=45x15,95x40, ng-pullups=10, calf-raise=45lbx40}, protein/water-drink + 12 chocolates, LTMP-VOLUME{rdl=45x15,135x5,155x5,185x10}, gatorade + 3 ibuprofen + 4 eggs + tons of egg whites + sunflower seeds



SORENESS
01/11/2011: hamstrings a little
01/12/2011: none
01/13/2011: calfs a little
01/14/2011: none
01/15/2011: calfs
01/16/2011: none
01/17/2011: none
01/18/2011: none
01/19/2011: none
01/20/2011: calfs
01/21/2011: none
01/23/2011: none
01/24/2011: none
01/25/2011: hamstrings
01/26/2011: hamstrings (a ton), glutes a little
01/27/2011: hamstrings (a lot)
01/28/2011: hamstrings still
01/29/2011: hamstrings, quads FATIGUED (quarter squats ftw)
01/30/2011: hamstrings a little, quads fatigued
01/31/2011: calfs a little
02/03/2011: hamstrings, quads
02/04/2011: hamstrings, glutes, quads
02/05/2011: very sore, hamstrings (mostly), glutes, quads
02/06/2011: extremely sore in hamstrings & quads, glutes sore
02/07/2011: extremely sore in quads (vmo mostly) and hamstrings
02/08/2011: hamstrings a little, calfs a little, quads a little (fatigued)
02/09/2011: calfs/hams/quads
02/10/2011: none really (calfs a little actually)
02/11/2011: none
02/12/2011: hamstrings, calfs
02/13/2011: none
02/14/2011: none
02/15/2011: none
02/16/2011: none
02/17/2011: none
02/18/2011: none
02/19/2011: none
02/20/2011: none
02/21/2011: calfs slightly, quads/vmos slightly
02/22/2011: none
02/23/2011: calfs
02/24/2011: calfs a little
02/25/2011: quads (vmo's mostly), calfs
02/26/2011: calfs alot
02/27/2011: calfs alot
02/28/2011: none
03/01/2011: vmo's + hams
03/02/2011: quads a little, hamstrings a little, hands hurt from dunking (ripped 3 caleousesdfsdgsd, some fingertips bleeding)
03/03/2011: hamstrings slightly, calfs, vmo's slightly
03/04/2011: none
03/05/2011: none
03/06/2011: none
03/07/2011: calfs
03/08/2011: none
03/09/2011: calfs
03/10/2011: none
03/11/2011: calfs
03/12/2011: calfs a little
03/13/2011: none
03/14/2011: calfs
03/15/2011: calfs a little
03/16/2011: none
03/17/2011: calfs ALOT, especially right
03/18/2011: calfs still
03/19/2011: calfs STILL, damn
03/20/2011: not much at all
03/21/2011: none
03/22/2011: hamstrings slightly, calfs slightly
03/23/2011: none
03/24/2011: calves alot


ACHES/INJURIES
01/11/2011: right ankle (need to ice it more)
01/12/2011: right ankle, left lower back/glute at night (weird), bottom of feet a little
01/13/2011: right ankle a little, left glute/lower back a little
01/14/2011: right ankle VERY slightly, felt good pretty much all day even during dunk session
01/15/2011: right ankle a little, big toes sore/strained from all the jump rope
01/16/2011: left big toe/ball of foot = turf toe, pretty painful
01/17/2011: left big toe (turf toe) , felt better initially today, even when thinking i'd be able to dunk, calf raises aggravated it throughout the day
01/18/2011: ok here we go, both big toes (left is worse), left knee a little, hm that's it ok nevermind
01/19/2011: left toe felt a little weird waking up, felt fine during dunk session amazingly, feels horrible AFTER my 14 mile walk + interval jogs
01/20/2011: left bigtoe VERY BAD..
01/21/2011: left big toe, a little better than 1/20/2011, positive sign
01/23/2011: none early on, big toe during/after calf raises
01/24/2011: left big toe a little, left knee a little (odd about the knee)
01/25/2011: left knee still wtf, very odd.. came out of nowhere, didn't do anything to tweak it that I know of
01/26/2011: left hamstring tendon a little, turf toe a little - much worse after i stretched it after walking + light interval sprints
01/27/2011: left big toe
01/28/2011: TOE/FOOT.. ok, it felt "ok" all day, after training, it feels so painful it's ridiculous.. definitely a stress fracture in there + turf toe.
01/29/2011: gout toe, very bad during the day, could barely walk, then ibuprofen + water + bananas + ice + lymph drain helped
01/30/2011: gout-toe AFTER training, felt good prior
01/31/2011: none
02/03/2011: big toe slightly after squatting
02/04/2011: bumped right knee in the car - hurt sooooo bad haha, got a lump/cut it open a bit.. then i hit it again, same spot, on some wooden thing.. iced it before going to workout, felt fine during training, more of a flesh wound.
02/05/2011: bump under right knee from yesterday
02/06/2011: left heel (achilles tendonitis ish slightly), left big toe slightly
02/07/2011: left big toe slightly
02/08/2011: right ankle a little (from stretching quads), left toe a little (no ibuprofen???)
02/09/2011: SICK: right elbow + right rotator cuff (shower knob is messed up, took 10min at max force the last two days to shut it off, wrecked my shit), right ankle a little
02/10/2011: SICK: shoulder a little, have to turn the water off to the entire house to turn the shower off, plumber soon hahah
02/11/2011: SICK: where do i start, staph infection is back, feel sick, left nut hurting during bball warmup, left achilles tweaky only a few times throughout the day, slight headache.. legs felt good though, so did shoulder.. left knee bugged out a little during squatting.
02/12/2011: SICK: left nut/groin, left achilles a little, right ankle slightly,  EDIT: left forearm strained from dunk session last night
02/13/2011: SICK: left nut, left forearm still strained, left lower back a little after squatting
02/14/2011: SICK: left toe a little, lower back a little, right ankle a little, left forearm still strained,
02/15/2011: SICK: left forearm strain still, right hip slightly
02/16/2011: SICK: none
02/17/2011: SICK: LEFT KNEE (from slipping yesterday FFFFFFFUUUUUUUUU), lower back slightly during squatting
02/18/2011: SICK: low back a little, knee felt good (from the slip)
02/19/2011: SICK: lower back slightly, ham tendon a little (from picking up my grandpa)
02/20/2011: SICK: right plantar fasciitis WTF, right ham origin after training
02/21/2011: SICK: right PF/foot pad
02/22/2011: right PF/footpad, right thigh bruise (from re-racking the 70 lb db's onto my thighs after db bench, pretty painful today, bad bruise hehe)
02/23/2011: left ham tendon, right thigh bruise
02/24/2011: none
02/25/2011: low back/TLF a bit inflamed, right and left hands wrecked from dunking, bad cut on fingertip, 3 caleouses ripped off
02/26/2011: left patella tendon insertion inflamed until ibuprofen, hands still F'd, right ring finger still cut on fingertip, left achilles a little achy, AFTER TRAINING: back a little achy, right ham tendon a little achy
02/27/2011: right ham tendon slightly (kinda annoying, it definitely pulled a bit yesterday, i felt it on 45deg hyper), hands still stingy but better
02/28/2011: after training: left knee a little, right hip, right ball of foot
03/01/2011: right hip a little, ankles achy, hands & joints of fingers hurt from dunking
03/02/2011: none before training, after dunk session: both hamstrings & hamstring tendons (medial), quads sore
03/03/2011: both medial hamstring tendons slightly strained, back a little fatigued
03/04/2011: right ham tendon a little, after training: right hip a little - did something stupid while squatting
03/05/2011: left & right ham tendon very slightly, right hip a little (lame)
03/06/2011:  none prior to training, after training: left vmo pull
03/07/2011: left vmo strain
03/08/2011: let vmo pull/strain, after training: lower back a little
03/09/2011: left quad, mid/right back tight a bit
03/10/2011: during and after dunking: left quad, after late night training: right ankle (AFTER QUAD STRETCHING) and bottom of right foot
03/11/2011: left vmo strain (worse than yesterday, some more bruising from internal bleeding), back is tight a little
03/12/2011: left quad strain (much better than yesterday though)
03/13/2011: none     edit: right hip and left low back were achy though..
03/14/2011: low back slightly achy, both achilles tendons achy only temporarily throughout the day
03/15/2011: fine, after training: left knee, tweaked it doing a layup with my legs jello lame.. i blame ibuprofen
03/16/2011: left knee slightly from night before when tweaking it on the ibuprofen
03/17/2011: left knee a little, left ham tendon a little, right hip a little (most annoying of the aches)
03/18/2011: left knee a little (still from that tweak a few nights ago), right hip a little (got better with stretching), right itb
fatigue = high
03/19/2011: right hip very slightly, right ITB, both are related
03/20/2011: left knee slightly, late at night: left achilles slightly, left lower back slightly
03/21/2011: left knee very slightly, left rib slightly
03/22/2011: right ankle slightly, heart hurts a bit at night kind of scary but whatever who cares
03/23/2011: heart slightly (go fuck yourself), left knee a little worse than yesterday - got to nip this problem quickly, i think it'll be better by friday though, i've been messing with it badly, pressing it/self myofascial release etc... after MAX EFFORT STANDING: right TFL/ITB
03/24/2011: left knee slightly, knees feeling alot better than yesterday though, fascia less inflamed

FATIGUE
01/11/2011: high
01/12/2011: low
01/13/2011: high
01/14/2011: moderate
01/15/2011: low
01/16/2011: low
01/17/2011: low
01/18/2011: moderate
01/19/2011: moderate
01/20/2011: sick
01/21/2011: sick
01/23/2011: sick
01/24/2011: sick, extremely high fatigue
01/25/2011: sick, high
01/26/2011: sick, high
01/27/2011: sick, moderate
01/28/2011: moderate
01/29/2011: low
01/30/2011: low
01/31/2011: low
02/03/2011: high
02/04/2011: moderate
02/05/2011: high
02/06/2011: very high
02/07/2011: very high
02/08/2011: high
02/09/2011: extremely high
02/10/2011: high
02/11/2011: moderate
02/12/2011: high
02/13/2011: high
02/14/2011: high
02/15/2011: high
02/16/2011: moderate
02/17/2011: moderate
02/18/2011: moderate
02/19/2011: low
02/20/2011: moderate
02/21/2011: high
02/22/2011: moderate
02/23/2011: extremely high
02/24/2011: high (very bad sleep, naps helped though)
02/25/2011: extremely high
02/26/2011: high
02/27/2011: moderate
02/28/2011: moderate
03/01/2011: high
03/02/2011: high kind of (3 hours sleep, mentally tired yet also kind of apeshit aggressive)
03/03/2011: low
03/04/2011: moderate
03/05/2011: high, very tired
03/06/2011: moderate
03/07/2011: high
03/08/2011: moderate
03/09/2011: high
03/10/2011: low
03/11/2011: very high
03/12/2011: very high
03/13/2011: high
03/14/2011: moderate
03/15/2011: high
03/16/2011: moderate
03/17/2011: moderate
03/18/2011: high
03/19/2011: high
03/20/2011: high
03/21/2011: moderate
03/22/2011: high
03/23/2011: very high
03/24/2011: high

SLEEP SCHEDULE THE PREVIOUS NIGHT
01/11/2011: 6 hours (6:30am to 12:30pm)
01/12/2011: 9 hours sleep
01/13/2011: 9 hours sleep
01/14/2011: 8 hours sleep
01/15/2011: 10 hours sleep
01/16/2011: 9 hours sleep
01/17/2011: 8 hours sleep
01/18/2011: 8 hours sleep
01/19/2011: 5 hours sleep
01/20/2011: 5 hours sleep
01/20/2011: 5 hours sleep
01/23/2011: 8 hours sleep
01/24/2011: 8 hours sleep
01/25/2011: 8 hours sleep
01/26/2011: 8 hours sleep
01/27/2011: 8 hours sleep
01/28/2011: 10 hours sleep
01/28/2011: 9 hours sleep
01/30/2011: 8 hours sleep
01/31/2011: 10 hours sleep
02/03/2011: 10 hours sleep
02/04/2011: 10 hours sleep
02/05/2011: 7 hours + 3 hours
02/06/2011: 8 hours sleep
02/07/2011: 8 hours sleep
02/08/2011: 9 hours sleep
02/09/2011: 8 hours sleep, same dream over and over (walking in mall and out of mall to my car), happens everytime i get sick (same dream 3-5 times during night)
02/10/2011: 10 hours sleep
02/11/2011: 8 hours sleep
02/11/2011: 10 hours sleep
02/12/2011: 8 hours sleep
02/13/2011: 10 hours sleep
02/14/2011: 10 hours sleep
02/15/2011: 10 hours sleep
02/16/2011: 4 hours sleep (couldn't stop coughing for ~2 hours)
02/17/2011: 9 hours sleep
02/18/2011: 9 hours sleep
02/19/2011: 9 hours sleep
02/20/2011: 8 hours sleep
02/21/2011: 9 hours sleep
02/22/2011: 8 hours sleep
02/23/2011: 9 hours sleep
02/24/2011: ~6 hours, very rough sleep, waking up a ton, really bad, naps during day helped otherwise i would have been toast
02/25/2011: 4 hours, awake for 3 hours, then 3 hours sleep
02/26/2011: 9 hours sleep
02/27/2011: 9 hours sleep
02/28/2011: 8 hours
03/01/2011: 8 hours
03/02/2011: 3 hours (4pm-7pm)
03/03/2011: 3 hours (6am-9am), 4 hours (4pm-8pm)
03/04/2011: 6 hours (12pm-6pm)
03/05/2011: 9 hours
03/06/2011: 3 hours, dunking, 6 hours, training
03/07/2011: 9 hours sleep
03/08/2011: 8 hours sleep
03/09/2011: 8 hours sleep
03/10/2011: 8 hours sleep
03/11/2011: 9 hours sleep
03/12/2011: 11 hours sleep
03/13/2011: 3 hours sleep
03/14/2011: 13 hours sleep
03/15/2011: 10 hours but rough getting to sleep
03/16/2011: 5 hours rough sleep
03/17/2011: 10 hours sleep
03/18/2011: 2 hours + 4 hours
03/19/2011: 10 hours, bad though, woke up a ton
03/20/2011: 8 hours, bad/interrupted
03/21/2011: 10 hours sleep, slightly interrupted, good tho
03/22/2011: 9 hours
03/23/2011: 5 hours sleep
03/24/2011: 10 hours sleep



ANTI INFLAMMATORY METHODS (ICING, NSAIDS, ETC)
01/11/2011: iced right ankle for 20 minutes
01/12/2011: iced ankle twice, need to use colder ice, massaged it hard, felt good temporarily but made it ache more later
01/13/2011: iced right ankle once, felt pretty nice after, used the REALLY cold gel ice pack direct application
01/14/2011: iced ankle before bed
01/15/2011: iced ankle once during day, wanted too before bed but was doing calf raises
01/16/2011: iced left big toe twice
01/17/2011: iced left big toe for 20min
01/18/2011: iced both big toes 3 times each, to complete numbness, brutal
01/19/2011: iced big toe (left) after long walk session
01/20/2011: iced toe
01/21/2011: iced toe
01/24/2011: iced toe after training
01/27/2011: iced toe after training, twice
01/28/2011: iced the hell out of my foot/toe, tons
01/29/2011: iced the hell out of my foot/toe + 6 total ibuprofen
01/30/2011: iced the hell out of my foot/toe + 7 total ibuprofen
01/31/2011: iced toe 3 times, 6 total ibuprofen
02/03/2011: iced toe twice, 6 total ibuprofen
02/04/2011: iced toe twice, 4 total ibuprofen
02/05/2011: iced toe twice, 4 total ibuprofen
02/06/2011: iced toe once, 4 total ibuprofen
02/07/2011: iced toe twice, 0 total ibuprofen
02/08/2011: iced toe twice, 3 total ibuprofen (after training)
02/09/2011: iced toe once, 3 total ibuprofen (before bed)
02/10/2011: iced toe once, 6 total ibuprofen (3 ibu 2x/day)
02/11/2011: nothing & ran out of ibuprofen, need to get some tomorrow
02/14/2011: 2 alive + icing toe after training, toe flaring up after training - some decently painful feelings
02/15/2011: 3 total ibuprofen <- after training
02/16/2011: 2 ibuprofen total <- after training
02/17/2011: 2 ibuprofen total <- after training
02/20/2011: 3 ibuprofen total <-- after training, icing right foot
02/21/2011: 3 ibuprofen total <-- after training, icing rgiht foto
02/22/2011: 3 ibuprofen, 2 ibuprofen, training, 2 ibuprofen..... iced right thigh twice
02/25/2011: iced bottom of foot
02/26/2011: 3 ibuprofen, training, 3 ibuprofen + icing right foot
02/28/2011: 3 ibuprofen <-- after training
03/02/2011: iced right ball of foot
03/03/2011: 6 ibuprofen throughout the day, 3 then 3
03/04/2011: 3 ibuprofen after workout
03/06/2011: iced quad twice, 3 ibuprofen after dunk, 3 ibuprofen after training
03/07/2011: 6 ibuprofen total (3 + 3 later)
03/08/2011: 1 alieve, ran out of anti inflams, iced quad really nice after training, completely numb - really tight pressure
03/09/2011: iced left quad before sleep, ice packed wrapped VERY tight with ACE bandage
03/13/2011: 2 ibuprofen before bed
03/15/2011: 3 ibuprofen before training, bad idea, never before
03/17/2011: 3 ibuprofen before bed
03/23/2011: 3 ibuprofen before bed
03/24/2011: 9 ibuprofen total, throughout the day, needed it

STRETCHING AND MYOFASCIAL RELEASE
01/11/2011: hamstrings very good, calfs lightly, stretching quads tomorrow
01/12/2011: hamstrings and low back very good, stretching quads reinjures my ankle.. stretched lower back too much to fix this annoying tweak and now my ham tendon injury is bugging a little
01/13/2011: nothing really, occasionally some back stretches to loosen it up a little, nothing focused though
02/04/2011: light hamstring/glute/adductor stretching
02/05/2011: light hamstring/glute/adductor stretching
02/07/2011: intense hamstring/quad stretching
02/08/2011: stretched adductors good
02/11/2011: stretched adductors good, hamstrings
02/12/2011: stretch groin/adductors, calfs
02/14/2011: groin/adductors, right tfl/piriformis/glutes, both hip flexors/quads
02/20/2011: stretched groin/adductors
02/26/2011: stretched groin/adductors bigtime
02/28/2011: bunch of stretching before sleep
03/01/2011: some stretching
03/02/2011: hamstrings/groin/calfs/bottom of feet
03/03/2011: hamstrings/adductors/calfs throughout the day, actually alot of light stretching
03/04/2011: stretched hip flexors bigtime, adductors/hamstrings
03/05/2011: calfs, hams, adductors
03/06/2011: stretching, tons, so loose, legs feel rubbery/so light, feels good.. stretched basically all day, got into 3+ minutes static holds for hip flexor/quads/hamstrings/adductors/calfs etc.
03/07/2011: stretching, tons, so loose, legs feel rubbery/so light, feels good.. stretched basically all day, got into 3+ minutes static holds for hip flexor/quads/hamstrings/adductors/calfs etc.
03/08/2011: stretching, tons, so loose, legs feel rubbery/so light, feels good.. stretched basically all day, got into 5+ minutes static holds for hip flexor/quads/hamstrings/adductors
03/09/2011: stretching, tons, so loose, legs feel rubbery/so light, feels good.. stretched basically all day, got into 5+ minutes static holds for hip flexor/quads/hamstrings/adductors
03/10/2011: tons of stretching, EVERYTHING... pulled too hard on ankle and tweaked it a bit, hate that shit.. going to bug me now for weeks
03/11/2011: tons of stretching, EVERYTHING
03/12/2011: tons of stretching, EVERYTHING, also some really good hamstring/lat stretching.. feeling very loose
03/13/2011: not much stretching today, minimal, will resume tomorrow
03/15/2011: TONS of rect fem/calf stretching, insane amount
03/16/2011: ^^
03/17/2011: decent stretching, need more though
03/18/2011: decent stretching, need more though, lots o calf stretching
03/19/2011: done during LTMP
03/20/2011: done during LTMP
03/21/2011: done during LTMP, emphasis on quads, massively stretched
03/22/2011: done during ltmp
03/23/2011: done during LTMP, hamstrings/adductors HARD

EXERCISES & SESSIONS

JUMPS/DUNK SESSIONS
01/11/2011: horrible, very fatigued
01/14/2011: felt good, didn't really get amped up but still landed some nice dunks: http://www.youtube.com/watch?v=P6IaftbFD0U
01/19/2011: felt very good, amp'd, turf toe didn't bug me too much but i worried about it flaring, best i've jumped indoor link-to-vid
02/03/2011: felt crappy, 34-35" on max jump, L-SLRVJ on layups got maybe 28
02/04/2011: felt better, 34-35" on max jump again but better consistency, L-SLRVJ layup jumps were much better overall (rim touch every time)
02/05/2011: landed a dunk off lob @ around 45min, close on some dribble ups, lots of layups
02/07/2011: just dribble up attempts, quads dead
02/08/2011: dribble ups and lobs, quads feeling a bit better
02/11/2011: SICK: dribble ups were hard but misses, felt good jumping astonishingly, hit some good jumps/dunks.. http://www.youtube.com/watch?v=AOIySDiPegg
02/16/2011: SICK: http://www.youtube.com/watch?v=2T69uEHcLJQ, landed some good dunks, some real nice misses
02/17/2011: SICK: felt very explosive, was getting up good off 1-step lead & L-SLRVJ
02/18/2011: SICK: warmup sucked, sucked off dribble dunk, early on dunks sucked, then bam, started flying: http://www.youtube.com/watch?v=kcv3y4pcu34
02/20/2011: SICK: FLYING.................... too many people on court but flying: http://www.youtube.com/watch?v=XhF8F43z5Og
02/22/2011: got up good, but lots of fatigue: http://www.youtube.com/watch?v=V7f8ZjE95dY
02/24/2011: got up pretty nasty: http://www.youtube.com/watch?v=hhyqcL4fO-g
02/28/2011: got up pretty nasty again but was mentally out of it
03/02/2011: got up real good, no sleep though, dunk session in morning without sleeping
03/04/2011: was flying early, best warmup jumps/short lob dunks EVER, but way too windy/starting slipping on max RVJ's
03/06/2011: got up ok, only 3 hours sleep again, pulled left quad (vmo) LIIIIIINK-THE-VID
03/08/2011: got up nasty SLRVJ WTF?????????????????????????????? LIIIIIIINK-THE-VID
03/10/2011: no ipod, no amp up, no psyche up, holding back -> best submax jumps EVER LIIIIIIINK-THE-VID
03/13/2011: 3 hours sleep, but got up good, landed some hard dunks LIIIIIIIINK-TE-VID
03/16/2011: 5 hours sleep, got up good, landed some real nice dunks indoor LIIIIIIINK-THE-VID
03/19/2011: got up NASTY LIIIIIINK-THE-VID
03/23/2011: got up nasty but everything was submax LIIIIIIIINK-THE-VID

SQUATTING
01/12/2011: half squat 315 x 5 @ 157, dropping down for 245 x 20 but because of diet only hit 10 and called it quit
01/15/2011: half squat 325 x 5 @ 154, dropping down for 275 x 10+, hit 10 or 11, just toast from 325 ::: link-to-vid
01/17/2011: half squat 315 x 5, 325 x 1, 335 x 1, 345 x 1 (too high), 275 x 10,10,15 (153 lb at time of squat)
01/24/2011: half squat, 45 @ 3 x 10, 135 x 8, 185 x 10, 225 x 10, 245 x 10, 265 x 10, 285 x 8, 305 x 5, (152 at time of squat)
01/28/2011: workout #2: squat @ 151 lb   half SQ: 45 @ 295 x 5, 315 x 6 (7=pinned), knees shift quarter squat: 335 x 5, 355 x 5, 375 x 3, half squat: 275 x 10 (dead)
-- different gym, different rack, pin settings changed ...
02/03/2011: half squat: 45 @ 3 x 10, 135 x 8, 185 x 8, 225 x 5, 245 x 5, 265 x 5, 285 x 5, 305 x 3 (4=fail) (heels elevated too much)
02/04/2011: half squat: 45 @ 3 x 10, 135 x 5, 185 x 5, 225 x 5, 245 x 1,1,1, 265 x 1,1,1 285 x 1,1 305 x 1,1 315 x 1,1
02/05/2011: half squat: 245 @ 5 x 10, 3min rest +++ half squat "MEBM": 225 x 18 ... closer stance, more vmo
02/08/2011: half squat: 295 x 5 good depth, 315 x 4 a little high
02/09/2011: (3-5 sec pause every set) pin 6 squat: 275 x 5,  pin 7 squat: 295 x 5, 315 x 1,1, 325 x 1,1 335 x 1,1
02/11/2011: SICK: half squat: 295 x 5 <- a bit of fatigue from dunk session
02/13/2011: SICK: half squat: 45 @ 4 x 10, 135 x 10, 185 x 10, 235 x 5, 255 x 5, 275 @ 10, 10, 255 x 5 (dead)
02/14/2011: SICK: - S1: half squat pin 6: ... 275 x 5, 295 x 1 ..... pin 7:[/b] 315 x 1, 325 x 1, 335 x 1, 345 x 1, 355 x 1, 365 x 1 ......  pin 6: 315 x 1, 1, 1, 1
02/16/2011: SICK: - half squat (good depth): 285 x 5, 305 x 1, 315 x 1,1  +++ - S1: half squat: 305 x 1, 1, 1, 1
02/17/2011: SICK: - half squat: 45 @ 3x10, 135 x 15, 185 x 15, 225 x 10, 245 x 10, 265 x 10, 285 x 10 <-- very hard but got it
02/18/2011: SICK: pin 6 squat: 275 x 5, 295 x 1, 315 x 1   ++++    pin 7 squat: 335 x 1, 355 x 1, 375 x fail
02/20/2011: SICK: half squat: 45 @ 3 x 10, 135 x 5, 185 x 5, 235 x 5, 255 x 5, 275 x 5, 295 x 5, 315 x 1, 325 x 1, 335 x 1
02/21/2011: SICK: half squat: 45 @ 3 x 10, 135 x 10, 185 x 10, 235 x 10, 265 x 5, 285 x 10
02/22/2011: pin 6 half squat: 295 x 4, 315 x 1, 325 x 1 +++ pin 7 half squat: 335 x 1, 345 x 1, 365 x 1 +++ S1: pin 6 half squat: 315 x 1, 1, 1
02/24/2011: half squat: ... 295 x 5, 315 x 5, 335 x 1  <-- time of squatting, 152
02/25/2011: half squat: 45 @ 3 x 10, 135 x 8, 185 x 8, 235 x 8, 265 x 5, 285 x 15
02/26/2011: - pin 6 squat: ... 275 x 5, 315 x 5, 335 x fail lolol.... +++  pin 7 squat: 335 x 1, 365 x 1, 385 x 1 +++ pin 6 MSEM squat: 315 x 1,1,1,1 <-- 40 seconds rest between each rep +++ pin 6 MSEM squat: 325 x 1,1,fail,fail <-- 60s rest between each rep
02/28/2011: dead: - half squat: 285 x 5, dead.... 245 @ 3 x 10..........
03/02/2011: - half squat pin 6: ... 275 x 5, 305 x 3, 325 x 4, 275 @ 3 x 10 (tired, good though, quads burning)
03/04/2011: - half squat: 275 x 5 (tweaked hip, tried going way too fast like a dumb ass), 315 x 3, 325 x 2, 275 @ 4 x 8, 1 x 11... could have hit 315 for 5 so that's a good sign, dead come 325 x 2 bleh
03/06/2011: - S1: half squat: 45 @ 3 x 10, 135 x 5, 185 x 5, 235 x 5, 265 x 5, 295 x 5, 315 x 5
03/08/2011: - S1: pin 6 half squat: 45 @ 3 x 8, 135 x 5, 185 x 5, 235 x 5, 275 x 5, 305 x 3, 325 x 5
03/09/2011: anabolic barbell diet (see way above)
03/10/2011: ABD + TRAINING #1B: - half squat pin 6: ... 315 x 5, 325 x 1, 345 x 1    +++ TRAINING #2: S1: h sq pin 6: 315 x 3, 275 x 10
03/11/2011: anabolic barbell diet (see way above) (225 @ 4 x 10)
03/12/2011: anabolic barbell diet (see way above) (245 @ 3 x 5)
03/13/2011: ABD + S1: half squat pin 6: 315 x 1, 335 x 1, 355 x 1 (PR single)  ++++ - S2: half squat pin 7: 365 x 1, 385 x 1, 405 x crushed
03/14/2011: anabolic barbell diet (see way above) (315 @ 3 x 1)
03/15/2011: anabolic barbell diet (see way above) (225 x 5, 225 @ 2 x 10)
03/16/2011: ABD + - S1: pin 6 half squat: 45 @ 3 x 10, 135 x 5, 185 x 5, 235 x 5, 275 x 5, 315 x 1, 335 x 1, 365 x FAIL, 365 x GOOD REP - FAST, 315 x 1, 315 x 1, 315 x 5 (easiest 315 ive ever done on pin squat, really controlled it well on pins no bounce at all, could have done more reps but called it)
03/17/2011: anabolic barbell diet (see way above) (245 x 10,10,12)
03/18/2011: anabolic barbell diet (see way above) (265 x 10,8,10)
03/20/2011: anabolic barbell diet (see way above) (265 x 14, 185 x 20, 225 x 15, 275 x 10)
03/21/2011: anabolic barbell diet (see way above) AKA LTMP-sessions (285 x 10, 135 x 20, 315 x 5, 225 x 20)
03/22/2011: anabolic barbell diet (see way above) AKA LTMP-sessions (275 x 10, 275 x 10, 245 x 15)
03/23/2011: LTMP-SINGLES(375x1 + 385x1@151, 325MSEM x 4 singles)


RDL
03/24/2011: LTMP-VOLUME, 4 sessions of 95 x 40, 135 x 20, 95 x 40, 185 x 10

BODYWEIGHT UPPER
01/11/2011: neutral grip pullups, done towards the end of a jump rope workout, 2 x 10, 2 x 8
01/12/2011: chinups BW @ 4x10
01/14/2011: a bunch of neutral grip pullups in my reactive workout, sets of 8 and one set of 10
01/16/2011: 4-5 pushup sets x 20, submax
01/17/2011: some pushups throughout the day, sets of 20, sore in chest
01/23/2011: PU = 125, 8 sets of 15-20 light
01/25/2011: few sets of single leg pushups
01/26/2011: pushups in 30 minutes, PU: 40, 25, 25, 25, 25, 25, 25, 20, 30,
01/27/2011: neutral grip pullups: BW @ 10, 10, 10, 10, 8, 8, 8,
01/29/2011: neutral grip pullups: 12, 12, 12, 12, 11, 11,  +  pushups: 45, 35, 35, 40, 30,
01/31/2011: neutral grip pullup: BW @ 15, 13, 14, 12, 12, 7   &&  pushups: BW @ 46, 50, 45, 40,
02/03/2011: S1: neutral grip pullups: BW @ 10, 10, 10, 8, 8, 8
02/04/2011: 5 dips, 30 pushups lol
02/05/2011: 45 lb plate swing @ 3 x 6
02/07/2011: S1: db swing: 40 lb @ 5 x 8
02/08/2011: neutral grip pullups: BW @ 10
02/11/2011: S1: stiff arm plate swings: 45 lb @ 10, 10, 10,
02/14/2011: - S3: plate swing: 5, 5, 5, 5, 5
02/16/2011: - S2: stiff arm plate swing: 45 lb @ 5, 5, 5, 5
02/17/2011: - S1: max-speed neutral grip pullups: 8, 8, 8,    +++    - S2: max-speed neutral grip pullups: 8, 8, 8
02/20/2011: - S2: 45 lb plate swing: 10, 10
02/21/2011: - S1: explosive neutral grip pullups done for max speed: BW @ 4 x 8
02/22/2011: - S1: ballistic neutral grip pullups: 8, 8, 8
02/24/2011: - S1: 45 lb stiff arm plate raises: 10, 10 <-- very explosive
02/25/2011: - S1: ballistic neutral grip pullup: BW @ 10, 10, 10
02/26/2011: - S1: ballistic neutral grip pullup: 8, 8, 8
03/02/2011: - S2: ballistic neutral grip pullups: 3 x 10
03/06/2011: - S3: neutral grip pullup explosive: BW @ 3 x 8
03/08/2011: - ballistic neutral grip pullups: 2 x 10
03/10/2011: - neutral grip pullups: 3 x F
03/13/2011: - S3: strict neutral grip pullups: BW @ 3 x 10
03/14/2011: bunch of neutral grip pullups 10,8,10 plus sets in between squatting
03/16/2011: - S3: neutral grip pullups: BW @ 3 x 10
03/23/2011: 15 ng-pullups
03/24/2011: LTMP-VOLUME, 3 sessions of 10, 10, 10


DB BENCH PRESS
02/04/2011: DB bench: 40 lb @ 2 x 10, 50 lb x 10 (last rep = pause ~20s then press)
02/07/2011: flat DB bench: 50 @ 3 x 10, 55 x 5, 60 x 8
02/09/2011: db bench: 60 lb @ 3 x 8, pause on last rep of each set (5s)
02/14/2011: S2: db bench: 50 @ 10, 60 @ 8,8 65 @ 8
02/16/2011: - S1: DB bench: 45 x 10, 55 x 5, 65 x 5, 70 x fail
02/17/2011: - S1: db bench: 50 x 15, 60 x 10, 65 x 10
02/18/2011: - db bench: 50 x 5, 60 x 5, 65 x 8
02/20/2011: - S1: db bench: 50 x 5, 60 x 5, 65 x 10
02/21/2011: - db bench press: 50 x 10, 60 x 5, 70 x FAIL, 65 x FAIL <-- lmao, fatigued
02/22/2011: - S1: db bench: 47.5 x 10, 55 x 10, 60 x 12
02/24/2011: - db bench press: 50 x 10, 60 x 14
02/25/2011: - S1: db bench press: 50 x 10, 60 x 5, 65 x 10
02/26/2011: - S1: db bench: 50 x 10, 60 x 10
03/02/2011: - S1: db bench: 55 @ 3 x 10
03/04/2011: - S1: db bench press: 45 x 10, 55 x 8, 60 x 8, 65 x 7
03/06/2011: - S2: db bench press: 45 x 10, 55 x 8, 65 x 10
03/08/2011: - S2: db bench press: 50 x 8, 60 x 8, 65 x 5 <-- held back because i was going to go for 70, easy intitial reps but i got board and just went to pullups
03/10/2011: - S2: db bench: 50 x 10, 60 x 12
03/16/2011: - S2: DB bench: 55 x 10, 60 x 10




DB ONE ARM ROW
02/05/2011: 60 lb @ 3 x 8
02/08/2011: 65 lb @ 3 x 8
02/11/2011: 1-arm db row: 65 lb x 10 <-- one set hah
02/16/2011: - S1 DB row: 45 x 10, 55 x 5, 65 x 5, 70 x 5
02/18/2011: - S1: db 1-arm row: 70 x 5, 80 x 5, 85 x 5
02/20/2011: - S1: db row: 50 x 5, 60 x 5, 65 x 10
02/24/2011: - db row: 65 x 8, 75 x 8
03/04/2011: - S2: db 1 arm row: 65 x 5e, 75 x 5e, 85 x 5e





GLUTE BRIDGES
01/11/2011: bodyweight: 70, 100, 100, 100
01/13/2011: total prone reverse hyper reps: 910
01/14/2011: 3 x 100
01/16/2011: 4-5 x 100, plus a ton of prone reverse hypers: 750 total
01/17/2011: CR-70, PU-20, GB-100, CR-70, PU-20, GB-120, PU-20, CR-80, GB-150, CR-70, GB-100, CR-60,
01/18/2011: PRH @ 50 + 60 + 60 + 60 + 60 + 60 + 100 + 100 + 100 + 100 + 50 + 50 + 50 + 50 + 50 = 1000 !!
01/23/2011: GB total = 800, 8x100
01/25/2011: GB-220, GB-130+70+100+100+100+100
01/29/2011: glute bridges: 150, 120, 120, 150, 210,  (short rest)
01/31/2011: prone rev hyper: 100, 100, 100,
02/03/2011: S1: 45deg hyper: BW x 40, BW + 25 lb x 20, 20, 20, BW x 40
02/04/2011: 45deg hyper: 45, 45, 35, 35, 30 <- hams/glutes toast
02/07/2011: S1: 45deg hyper: BW @ 50, BW + 35 lb @ 20, 20, 23, BW @ 50, 60, 80
02/09/2011: S1: 45 deg hyper: 55, 50, 50,
02/11/2011: S1: 45deg hyper: BW + 25 lb @ 30, 30, 30
02/13/2011: prone rev hyper: with waffles on @ 100, 100, 100,    ++++++ glute bridge: 100 <- felt like a feather
02/14/2011: - S3: 45deg hyper: BW x 50, BW + 35 lb @ 30,30,30, BW x 100
02/16/2011: - S2: 45 deg hyper: BW @ 50, BW + 35 @ 25, 25, 25, BW x 70
02/17/2011: - S2: 45deg hyper: BW @ 50, 60 ,70
02/18/2011: - 45deg hyper: BW x 50, BW + 35 lb @ 30, 30
02/20/2011: - S2: 45 deg hyper: BW x 80, BW + 35 x 35
02/21/2011: - S1: 45 deg hyper: BW x 80, BW + 25 lb x 40, BW + 35 lb x 40
02/24/2011: - S1: 45 deg hyper: BW x 100, BW + 35 lb x 30
02/25/2011: - 45 deg hyper: BW x 20, BW + 35 lb @ 4 x 30, BW + 45 lb x 25
02/26/2011: - 45 deg hyper: BW x 70
03/01/2011: prone reverse hyper: 100 + 100 + 150 + 100 + 100 + 100
03/04/2011: - 45 deg hyper: BW @ 5 x 50, 1 x 80
03/06/2011: - 45 deg hyper: BW x 20, 35 lb x 20, 45 lb x 30, BW x 50
03/10/2011: - 45 deg hyper: BW @ 50, 25 lb x 25, 35 lb x 25
03/13/2011: - 45 deg back raise: Bw x 30, BW + 25 lb @ 3 x 25, 1 x 35
03/14/2011: bunch of prone rev hypers
03/16/2011: - S3: 45 deg hyper: BW x 30, BW + 35 lb plate @ 3 x 25 <-- hamstrings toast at this point



CALF RAISES
01/11/2011: bodyweight: 40, 50, 50, 50
01/12/2011: BW x 50, 50, 50, 50
01/14/2011: 35 lb total + BW @ 50, 60, 50
01/15/2011: 60, 60, 60, 50, 50, 50, 50   
01/17/2011: CR-70, PU-20, GB-100, CR-70, PU-20, GB-120, PU-20, CR-80, GB-150, CR-70, GB-100, CR-60, AND 35 lb total @ 60,50,50
01/23/2011: CR = 445 total, highest set = 100
01/25/2011: CR-100, CR-100, CR-100,
01/30/2011: BW + 35 lb total @ 50, 50, 50, 50, 50, 50,
02/05/2011: BW + 60 lb total @ 5 x 25
02/09/2011: - S1: db calf raise: BW + 60 lb total @ 30, 30, 40
02/14/2011: - S2: db calf raise: 30 @ 30, 30, 35, 35
02/18/2011: - S1: db calf raises: 30 lb each hand @ 30, 30, 30
02/22/2011: - db calf raises: 40 lb each hand @ 4 x 30, 45 each hand @ 1 x 30
02/26/2011: - S1: db (each hand) calf raise: 50 x 30, 60 x 25, 50 x 30, 50 x 30, 50 x 30
03/02/2011: - S1: db calf raises: 47.5 @ 3 x 25 ........ 40 @ 3  30
03/04/2011: - S1: db calf raise: 45 lb each hand @ 4 x 30, +++ - S2: db calf raise:  55 lb each hand @ 1 x 25, 65 @ 1 x 25, 75 @ 1 x 20
03/06/2011: - S1: calf raise: 45 lb each hand @ 3 x 10, 6 x 30 +++ - S2: calf raise: 55 lb each hand @ 3 x 25 +++ S3: calf raise: 65 lb each hand @ 3 x 20
03/08/2011: - S1: db calf raises: 50 lb each hand @ 3 x 8, 6 x 25 +++ S2: db calf raises: 60 lb each hand @ 3 x 20
03/10/2011: - S1: db calf raise: 60 lb db in each hand @ 3 x 8, 7 x 20 +++ - S2: db calf raise: 60 lb db in each hand @ 2 x 20, 1 x 30
03/13/2011: - S1: db calf raise: 60 lb each hand: 3 x 8, 7 x 25 +++ - S2: db calf raise: 60 lb each hand: 3 x 25 +++ - S3: db calf raise: 60 lb each hand: 3 x 25
03/16/2011: - S1: calf raises: 65 lb db in each hand: 3 x 8, 9 x 20 +++ - S2: calf raises: 65 lb db in each hand: 2 x 20
03/17/2011: LTMP, 135 x 20+ etc (4 sessions)
03/18/2011: LTMP, 135 x 20+ etc (3 sessions)
03/20/2011: LTMP, 135 x 20+ etc (4 sessions)
03/21/2011: LTMP, 135 x 20+ etc (4 sessions)
03/22/2011: LTMP, submax 135 x 10
03/23/2011: LTMP-VOLUME, 135 x 30
03/24/2011: LTMP-VOLUME, 3 sessions of 45 lb bar x 40, 40, 40





WALKING LUNGES


REACTIVE WORK: SPRINTS, HALF TUCKS, POGOS, ETC
01/11/2011: barbell low squat ankle hops (worked up to ~4 sets of 95 lb x 50) + barbell mini pogos (45 lb, sets of 100)
01/14/2011: barbell low squat ankle hops (worked up to ~4 sets of 115 lb x 40), tons of jump rope
01/15/2011: interval sprints mixed in with 6 mile walk @ 20 x 6 or so, 8 x 5 for MR half tucks
01/19/2011: light interval sprints mixed in with 12-14 mile walk (in 2.5 hours), very bouncy, didn't lose bounce at all, stopped by cops twice in 2 diff cities
01/27/2011: 7 miles traveled, bunch of nice 20-30 yard sprints, felt good, acceleration suffering cause of sore hamstrings, then a bunch of MR halftucks, and sets of 30, 30, 20, 20
01/30/2011: max effort sprints (20's and a few 40's), MR halftucks: 5 x 30, 5 x 15
02/25/2011: - submax MR half tucks: 25, 25, 25, 25, 50 +++ submax LBJ's: 50, 50,  +++ submax MR half tucks: 50,
02/26/2011: - MR halftuck: 4 x 20, 2 x 50
03/08/2011: light sprints in two sessions, afternoon and pm
03/13/2011: light sprints
03/21/2011: LTMP-VOLUME light interval sprints..
03/22/2011: LTMP-VOLUME light interval sprints x 10, ~15-20 yarders x 5 ME
03/23/2011: LTMP-SINGLES, completely-stiff-leg-anke-hops=4x50

CONDITIONING
01/11/2011: 5500 total jump rope reps, felt great, mostly sets of 200-300 turns, one set of 400 turns in 3min
01/12/2011: 2200 total jump rope turns
01/14/2011: 4430 total turns, mostly sets of 300
02/03/2011: basketball work/dribbling/shooting
02/04/2011: basketball work/dribbling/shooting
02/05/2011: basketball work/dribbling/shooting
02/07/2011: basketball work/dribbling/shooting
02/08/2011: basketball work/dribbling/shooting
02/09/2011: basketball work/dribbling/shooting (very light, sick)
02/14/2011: basketball work/dribbling/shooting (light, sick)
02/16/2011: bball work : explosive moves + pullup j's, some explosive layups etc, everything pretty powerful (L-SLRVJ=10'6, R-SLRVJ=10'2)
02/17/2011: bball work: explosive moves/dribbling/shooting, powerful
02/21/2011: 1.5 hours of bball work, some explosive moves but mostly recovery
02/25/2011: - very long warmup, because i felt dead, ~30min of light bball work
02/26/2011: felt CRAZY explosive... didn't do any jumps though, not even ME layups.. stuck to explosive dribbling/pullup J's etc.. about 30 minutes of this after a light warmup.
03/06/2011: - full court light sprints: 32 sprint down, walk back, in 15min + half court down and back sprints (change of direction): 20 in 10min
03/10/2011: real light sprints for 20 minutes to warmup for squatting
03/15/2011: light bball work for 1 hour
03/16/2011: - light interval sprints to loosen up for 30 minutes
03/23/2011: 1 mile walk with dog


RECOVERY
01/15/2011: 6 mile walk with interval sprints/reactive work mixed in
01/17/2011: 7 mile walk with light interval jogs mixed in, felt so explosive/bouncy
01/19/2011: 12-14 mile walk with light interval sprints mixed in, very bouncy, didn't lose bounce at all, stopped by cops in 2 cities
01/24/2011: 6 miles walking + light interval sprints
01/26/2011: 7 miles walking + light jogs
01/27/2011: 7 miles walk + sprints & MR halftucks
01/28/2011: 8 miles walked + light jogs mixed in
01/30/2011: 6 miles walked + max effort sprints (20's and a few 40's) + mr halftucks (5 x 30, 5 x 15)
02/06/2011: lymph drain 30min
02/07/2011: lymph drain 30min
03/24/2011: walking dog, ~3 miles total throughout day


CORE
02/05/2011: hanging knee raises: 3 x 18-20


REST
02/10/2011: REST!!!!
02/12/2011: REST!!!!
02/15/2011: REST!!!!
02/18/2011: REST!!!!
02/23/2011: REST!!!!
02/27/2011: REST!!!!
03/01/2011: REST!!!!
03/03/2011: REST!!!!
03/05/2011: REST!!!!
03/07/2011: REST!!!!
03/09/2011: REST!!!! LTMP-VOLUME
03/11/2011: REST!!!! LTMP-VOLUME
03/12/2011: REST!!!! LTMP-VOLUME
03/14/2011: REST!!!! LTMP-VOLUME
03/15/2011: REST!!!! LTMP-VOLUME
03/17/2011: REST!!!! LTMP-VOLUME
03/18/2011: REST!!!! LTMP-VOLUME
03/20/2011: REST!!!! LTMP-VOLUME
03/21/2011: REST!!!! LTMP-VOLUME
03/22/2011: REST!!!! LTMP-VOLUME
03/23/2011: REST!!!! LTMP-SINGLES
03/24/2011: REST!!!! LTMP-VOLUME

ONE LINERS WITH EVERYTHING IN THEM
- OPTIONAL

check out this dude's wingspan/arm length, insane.......................