Adarq.org

had it in mind to go to the gym tonight to do the rest of the workout but it's 9 PM and i just got home after starting work at 7:30 AM. and i have a call in 5-10 minutes. no gym tonight.

http://www.ncbi.nlm.nih.gov/pubmed/26605807

The purpose of this study was to investigate the effects of short rest intervals normally associated with hypertrophy-type training versus long rest intervals traditionally used in strength-type training on muscular adaptations in a cohort of young, experienced lifters. Twenty-one young resistance-trained men were randomly assigned to either a group that performed a resistance training (RT) program with 1-minute rest intervals (SHORT) or a group that employed 3-minute rest intervals (LONG). All other RT variables were held constant. The study period lasted 8 weeks with subjects performing 3 total body workouts a week comprised of 3 sets of 8-12 repetition maximum (RM) of 7 different exercises per session. Testing was carried out pre- and post-study for muscle strength (1RM bench press and back squat), muscle endurance (50% 1RM bench press to failure), and muscle thickness of the elbow flexors, triceps brachii, and quadriceps femoris via ultrasound imaging. Maximal strength was significantly greater for both 1RM squat and bench press for LONG compared to SHORT. Muscle thickness was significantly greater for LONG compared to SHORT in the anterior thigh and a trend for greater increases was noted in the triceps brachii,(p = 0.06) as well. Both groups saw significant increases in local upper body muscle endurance with no significant differences noted between groups. The present study provides evidence that longer rest periods promote greater increases in muscle strength and hypertrophy in young resistance-trained men.

food for thought.

WEIGHT: 172
SORENESS: none really
ACHES/INJURIES: head after second set of squats; still dealing with throat/chest cold
MENTAL STATE: good

- warm up
did some of those bounds T0ddday is trying to get raptor to do

- depth jump @18" x 5,5,5
first two sets felt explosive, first one in particular. smooth and i was getting up.

- squat 295 x 5,5,4
second set was a struggle, head started hurting. got my shit together and the first three reps of the fifth set were very good. fourth set lost concentration and then re-racked the bar. no need to fail.

- rest of workout
headache, no good, still feeling it. benching/rowing not worth killing myself for. should have done calf raises but just felt out of it.

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

SLEEP
7.5 hours

your boy looks like james harden out there.

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