Adarq.org

- yoga + HIIT x 75 mins
knees bugging a tiny bit at the end but only for a few minutes during shivasana.

- GMB Focused Flexibility Basic Assessment Positions
squat                            6
crosslegged sitting            3
longsitting                            5
supine hip/knee flexion        7
crossleg hip rotation            6
shoulder combined motions    1
prone backbending            8
neck motions                    7

sorry about the formatting. looks like i'll be working on crosslegged sitting and shoulder combined motions. the latter are brutal.

edging toward buying GMB Floor 1, or possibly Floor 1 + Floor 2 + Focused Flexibility, and really sinking my teeth into gymnastics/bw. Can do a lot of work in relatively small spaces (other than tumbling, obviously) and with little or no equipment, is different, seems fun, and the GMB programs look pretty legit in terms of fundamentals, progressions, instruction, etc.

could do friend yoga 1x/week, Focused Flexibility in the mornings before breakfast if i keep going to bed early enough, F1 three days per week (monday-thursday-weekend day), and still be able to play tennis once a week if i want to, or even get lessons going.

actually on paper that looks super ambitious, but hell even if F1 is only two days a week i'll still progress -- newbie gainzzzz -- and i'm not in a rush to do anything. if i get super into it i can always up the focus on it.

EDIT

bought F1, F2, and FF bundle. will begin with FF assessment after yoga tonight.

Facepull

...

Also, yeah, I know there's no direct pulling work on this day

.

morning

- GMB wrists, shoulders, hips

- crow and crane practice x 20 mins

- wall handstand walk ups x 10s,10s

friend wanted to work on a couple of yoga hand balances so i did some more simple ones alongside. got pretty close to a decent crane, which surprised me because of how demanding it is on the wrists. good warm up really matters.

afternoon

- goof off in pool x 45 mins
super fun. god bless the canadians for both having and barely using a nice pool.

evening

- GMB wrists, shoulders, hips + jump rope
jump rope was on point, very relaxed double unders and smooth transitions

- trap bar DL 125 x 5,5

- superset
-- pull up x 12,7
-- DB OHP 18s x 8,7

- hollow body hold x 30s,30s
second one got tough toward the end

last night: i was at my parents house. a large, reddish boulder, maybe 30 feet across and 15 feet high, had appeared spontaneously in the back yard and we were puzzling over it, looking through the window in the living room. a trio of small, muscular, dark-skinned men dressed in loincloths came out from the trees at the back of the back yard and went over to the boulder. they looked maybe papuan. suddenly they had a young woman pinned down on the edge of the boulder and they raped her, after which she vanished. it happened very fast. i went outside to confront them but they'd also vanished. a different trio then came out of the woods, with a different young woman. i started yelling at them, trying to stop them from going near her, but they were bewildered, they told me they had no intention of doing anything of the sort. and she didn't seem too perturbed. maybe a little tense but that could have been from all the yelling.

then i woke up.

seriously anyone who votes for harden or anyone else is a lunatic. westbrook's going to have the first season-average triple double in 50 years (touch wood, but he doesn't have far to go) and he's dragging a garbage team into the playoffs.

MVP.

last night

- GMB wrists

this morning

- GMB wrists, hips, shoulders

ETA: i woke up before my alarm this morning, fully awake. used the time to do some mobility stuff. felt awesome. lady friend and i have agreed to start going to bed earlier during the week. being up and active for a while before work is amazing, much better than hitting snooze.

evening

- warm up
jump rope + GMB wrists, hips, shoulders

- DB OHP 20s x 5,5

- pull up sternum-to-bar x 5,5

- trap bar DL 105 x 5,5

- cable curl 32 x 10

- tricep pressdown 45 x 10

- hollow body hold x 20s,20s,20s
hard

first time back in the gym in a good while. gonna keep doing normal lifting stuff while stepping up wrist and shoulder prep and getting my hollow body hold up to a full minute. once i can get onto my hands with straight arms, hello handstand, tuck planche, etc. can do crow pretty easily. also it'd be awesome to learn how to do a backflip.