Adarq.org

have a mild cough and sore throat today, stayed home from work since i lectured everyone at the last staff meeting about not coming in sick and spreading germs, lol.

later: still feel run down, went to the gym and warmed up but just feel like crap. hopefully will sleep well tonight and be back in business tomorrow.

DIET
breakfast: smoothie, cup of coffee
lunch: pulled chicken, bean salad
dinner:
other:

SLEEP
7.5 hours, plus 2 more hours after breakfast.

What does EMOM stand for?

every minute on the minute

WEIGHT: ???
SORENESS: hamstrings, traps
ACHES/INJURIES: none (hip hitch was back a little)
MENTAL STATE: good

- jump rope x 500; double unders on the 30s x 10 + 2x20; double unders x 50
horrible notation, whatever. about 3 mins rest between blocks. the x50 double unders were hard toward the end.

- stretch

DIET
breakfast: smoothie, cup of coffee
lunch:
dinner: chipotle
other: cup of coffee, some chips and artichoke dip, three beers

SLEEP
9 hours

Agree 100% with you. But I usually don't go on dates with women that I'm not physically attracted to in the first place... but whatever I just found the statement a bit strange. I definitely did not want to turn this into a big argument.

date came from an app, pics made her seem cuter than she was in real life. so it goes.

Mmmm, internet judgment based on a context-free misreading of a poorly-phrased sentence. The best kind.

some examples of things to do with the MB that are upper-focused:

1. supine chest throws: lie on your back with your knees bent. hold the ball at your chest and throw it straight up as high as you can. catch and repeat x 5-10.
2. overhead slams: stand holding the ball at about your waist. raise your arms overhead and throw the ball down as hard as possible. catch and repeat x 5-10. be careful if your ball is bouncy as getting hit in the face with a 22-pound object is not fun.
3. rotational wall slams: stand perpendicular to a sturdy wall with your knees bent, holding the ball around your waist. twist to throw the ball against the wall as hard as possible. catch and repeat x 5-10. you might have to play around with staggering your feet a bit.

T0ddday is obviously a huge supporter of overhead throws, if you have a big enough space then you should do those, as well.

drank too much last night. buddy i hadn't seen in a long time hit me up. also had a date, which will not lead to a second date (woman was not attractive enough). between the two things, too much beer. was a bit hung over earlier but not too badly. heading to the gym now (3 PM), hope it doesn't affect training too much. poor sleep quality last night (obviously alcohol-linked in part, see below).

WEIGHT: ???
SORENESS: none
ACHES/INJURIES: none (even the little hitch that's been in my hip for so long that i don't log it was not there)
MENTAL STATE: very good

- warm up
included 3x3 DL bounds

- DLRVJ x ~10
near-PR levels, a bunch of strong dunks with the dodgeball. excellent. one jump in particular something just clicked and felt different/better than the others. easily 36".

- squat 295 x 5

- bench 190 x 5

- RDL 235 x 8,8,8

- kroc row 80 x 21L,21R

- paused leg press calf raise +295 x 20,20

- stretch

wow, great workout. decided to switch squat and bench going forward to a kind of wave approach, so day 1 is 3x5, day 3 is MSEM x 8-10, and day 6 is 1x5 with more weight than day 1, and then the next week's day 1 uses that day 6 weight.

DIET
breakfast: smoothie, cup of coffee
lunch:
dinner:
other: cup of coffee

SLEEP
6 hours, plus 3 hours dozing but not sleeping because my fucking neighbors are having some construction done on their house that involves a power saw and a nail gun.