Adarq.org

last night:

ACHES/INJURIES: right ring finger fucked
SORENESS: soleus a little
MENTAL STATE: fine

- warm up

- pistol x 5,5/leg

- shrimp squat x 10/leg

- SL SVJ x 5,5/leg

- ME SVJ x 6,6

- DSVJ x a few
there's a doorway at my friend's place that i can slap, she's moving out soon but reminds me that finding something to measure progress against is good, even if i'm not focused on jumping right now.

- AMRAP double unders x 10 mins
~270, lost count briefly at the beginning so don't know exact number. pace obviously higher than thursday. my soleus/calves are sore today.

- stretch

i am, to be perfectly blunt, worried you're going to hurt yourself with the amount of volume you're doing.

158, damn that's a lot for you! but if it comes with strenf that you can maintain to an extent while getting back toward 150, worth it.

I thought it was just like a piece of thread or something stuck to my back but it's not.  I have just 1 hair on my back and it's probably a good 5 inches long or more.  Fucking weird.

that is hilarious. bodies are weird.

what weight are you up to? also, you're a lots-of-little-meals guy but have you considered IF'ing or tried it before?

christ.

last night:

ACHES/INJURIES: right ring finger is busted af
SORENESS: quads, hamstrings
MENTAL STATE: very tired

- warm up

- squat 110 x 10

- pull up x 13

- DB OHP 20s x 6 ()

- hyper x 15

didn't have time or energy for much and was quite sore from sunday. but anyway good to get these (embarrassingly low, except for the pull ups, which surprised me, all done strict and full ROM) baselines. i have a bench baseline and a kroc row baseline more or less already.

this is my plan for the next two months. it's going to be interrupted by at least a couple of multiday trips.

starting training maxes:
(bw 75)
squat 110x10
bench 70x12
pull ups x13
kroc row 36x20R/17L
feel kind of small

goals:
(bw 80)
squat 140x10
bench 100x10
pull ups x20
kroc row 44x20R/20L
feel kind of swole

WEIGHTS 2x/week
- warm up
- (SL/DL SVJ, pogos, DSVJ)
- squat 3x6-8
- bench 3x6-8
-- hyper OR RDL 3x10-15
-- hyper sit ups OR hanging leg raises 2x10
- pull up 3x6-8
- kroc row
- curls 2x10-12
- triceps 2x10-12

GPP 2x/week
- run x ~30 mins
OR
- HIIT-style workout x ~30 mins
OR
- ultimate OR tennis OR something else like that

it's cold in the morning but not too cold to run before work. if i can get my sleep sorted i may start trying to do the GPP stuff then rather than after work. that said i'll do one or the other of these after work today. plus i'm finally getting a car this evening. helloooo quality of life improvement.

on an unrelated note, shit has gotten a little bit more emotional with the aforementioned bed company than i meant for it to. complicated situation. hate giving power over myself to other people. not going to get into it more than that at the moment but it's on my mind and definitely affected my sleep last night. oh well.

nah i'm from maryland, lived in DC the past 8 years until moving to pakistan. sparring with jon jones sounds like a recipe for a dislocated shoulder at best.

this is the gym here: https://www.facebook.com/TeamFightFortress/?fref=ts