Adarq.org

WEIGHT: ???
SORENESS: none
ACHES/INJURIES: left shoulder
MENTAL STATE: good

- warm up

- DLRVJ x ~12-15
pretty crap, couple okay. felt better than yesterday but still not good.

- band rotation circuit x 2

- bench 225 x 1
nope nope nope, AELS AELS AELS

- superset x 2
-- low cable row 120 x 10
-- push up x 20

- SL hip thrust x 20,20

- stretch

Just don't do it for one week only to change it once again.

i cannot upvote this enough.

he makes some sweet passes, too. here's his offer sheet:

Arizona          
Duke          
Florida          
Georgetown          
Kansas          
Kentucky          
Louisville          
Memphis          
Miami (FL)          
Missouri          
UNLV          
Virginia

so yeah, guess he's legit.

WEIGHT: ???
SORENESS: upper hams, low back a little
ACHES/INJURIES: none, just feel a little dead
MENTAL STATE: okay

- warm up

- prime times x 30y,30y,30y

- heel-toe runs x 30y,30y,30y

- SL bound x a bunch, did not keep track of distance reps or sets
wayyyy better than before, i think. instead of focusing on bringing the front leg up i focused on getting the legs split through the cycle and getting the front foot down heel-toe and driving through. still pretty ugly i think but closer to the guy in the last video t0ddday posted. will continue with heel-toe runs as a lead-in to these. helped that half the field was open so i had some space to work with

- sprint 30m x 3; 60m x 2
4.6, 4.6, 4.6; 8.3, 8.3 -- so slow, just bad news all the way around. started third 60m but stumbled a bit on the start and was like fuck it.

- stretch

gym tomorrow for upper lifting, SL leg stuff and GHRs. probably play a couple games of pick up on thursday, rest friday, and then try to have a good day of jumps on saturday.

congrats on the progress! good luck with getting the bulk underway.

all my lean protein meal suggestions involve meat, so can't help much there. if you ever switch over to omnivore status let me know, i got recipes galore. made some tasty pulled chicken last week that's still going strong. i've made about 7-8 pounds of pulled pork in the past month, too. yum.

there have got to be some sites you can check out, though. just google "vegetarian bodybuilding recipes" or something like that.

Acy was my favorite.

yeah he's awesome. got that anger.

the guy actually wrote back this time. their sprint workouts are generally:

- warm up
- drills
- 2 x (50,100,200,400) @85% (explicitly described as "lactate threshold" training)
- cool down

the main coach is a "marathoner who loves sprinting." so a bit dubious/disappointing with respect to speed work of the type acole's been doing and t0ddday does, and what i'm really interested in. worth checking out, though. maybe i'd meet someone there who's actually interested in sprinting and has a better idea what they're doing than i do.

Hey

Anyone got some go to workout that will increase athletism..

do sports.