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yeah man plus the restaurant i ate at last night actually uses spices, unlike most of the places in this country. seriously people eat here for sustenance and that's it, there's next to no culture of eating or cooking for pleasure. salt, oil, carbs, a little protein, plain vegetables, dried fruit. and traditional places can't butcher for shit, it's wack. anyway the lamb yesterday was tasty.

WEIGHT: ???
SORENESS: none
ACHES/INJURIES: right knee not painful but feeling a little wonky
MENTAL STATE: good

- run x 2km
in the middle did 30/60 intervals at 16kph on/9.5kph off. forget how many, maybe 4. i think fartleks are the way to go in terms of conditioning when i get home, if continuous full-court layups are not an option. those are always the first option.

- stretch

later:

- warm up

- circuit x 3
-- reverse hyper x 12
-- BSS x 10/leg
-- cable row x 10

- circuit x 3
-- cable chest press x 10
-- shrug x 12

- calf raise x 10/leg

- stretch

another work dinner tonight and then i leave at 4 AM for the airport. 5 hours to ataturk, 10 hours to dulles. layover is 4.5 hours, which isn't awful.

DIET
breakfast: veggie omelet no cheese, glass of fresh-squeezed OJ, two cups coffee, small bowl of granola with dried fruit and strawberry yogurt
lunch: three small mulberry bars, cup of tea
dinner: potato pancakes with tongue, chicken kiev with mashed potatoes, a beer

and PEDs, and competing in a niche sport.

no exercise today, worked 7:30 AM - 6:30 PM and then had a work dinner.

DIET
breakfast: breakfast: veggie omelet no cheese, glass of fresh-squeezed OJ, two cups coffee, small bowl of granola with dried fruit and strawberry yogurt
lunch: steak, grilled veggies, fries, water
dinner: salmon panini, tomato soup, fries, two beers

i've never done it by the month. i've gone through periods where i'll squat every time i'm in the gym as long as my body feels right. right now, being on a trip with no squatting possible, i'm kind of evaluating how much to do when i get back. it does seem to help my jumping, even semi-acutely. when i go a while without squatting jumping tends to suffer. not sure there's a causal link there, or if so what it is, but that's a pretty consistent observation i've made over the years.

oh haha, misunderstood. good joint-saver. 

how do the 24" depth jumps feel? that's bordering on too high for me.

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

- warm up

- DB OHP 22s x 5,5,5

- neutral chin x 10,10,5

- DB shrug 26s x 12,12

- tricep pressdown x 12,12

- DB curlzzz 10s x 12,12

- reverse hyper x 12,12,12

- leg lower x 12,12

- stretch

felt thick after this, had been feeling a little scrawny. a little beach work from time to time never hurt anybody. 

DIET
breakfast: veggie omelet with cheese, glass of fresh-squeezed OJ, two cups coffee, small bowl of granola with dried fruit and strawberry yogurt
lunch: spinach-and-feta-stuffed chicken, fries, water, cup of coffee
dinner: roast beef and figs, couple different kinds of salad, penne arrabiata (sp?), sweet lassi

today morning (fasted, had not eaten since lunch yesterday):

WEIGHT: ???
SORENESS: hamstrings a little
ACHES/INJURIES: none
MENTAL STATE: very sad about michigan, otherwise good

- warm up
jog x 0.8km @ 11.5kph, joint circles, leg swings, SL standing reverse hyper ISOs

- run 90/60 @ 16.5kph x 2
too hard, meant to do more intervals but need to be less ambitious with the speed.

today afternoon (to be completed):
- warm up
jog x 0.8km

- depth jumps @12" x 5,5

- SL pogo x 8,8/leg

- MR half tuck x 20,20

- SL hip thrust x 15/leg

- hip thrust ISO x 60s

- stretch

today evening:
- stretch

DIET
breakfast: veggie omelet with cheese, glass of fresh-squeezed OJ, two cups coffee, small bowl of granola with dried fruit and strawberry yogurt
lunch: cheeseburger, water, a couple of french fries
dinner: three different kinds of salad, rice with beets, some ground beef kebab, sweet lassi