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LEBRON TO CLEVELAND HOLY SHIT I AM IN HELL, PLEASE WAKE ME UP FROM THIS HORRIBLE NIGHTMARE

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

- warm up

- depth jump x 7",14",21"; 21" x 3,3,3
heights approximate, did these off a flight of stairs onto a carpeted floor.

- superset x 3
-- lat pull down 100 x 12
-- dip x 12

- superset x 2
-- DB RDL 70s x 10,15
-- leg press 365 x 10,15
-- leg press calf raise 365 x 10,15

- stretch

cut this off because i thought i was going to have a work-related call at 8. lady cancelled on me halfway through the workout, postponed to monday. c'est la vie.

Will not do today's workout due to pain in adducter/groin area. I can feel it most when climbing up a hill as well as it pains when i run.

smart, rest.

WEIGHT: ???
SORENESS: none
ACHES/INJURIES: left shoulder, right knee a bit tight but nothing serious
MENTAL STATE: okay

- warm up
included skips for height and bounds. from now on only going to include bounds as a separate line when i do higher-effort stuff. i'll continue with technique stuff during warm ups.

- sprint 30m x 5; 50m x 3
walk back recovery. 4.5-4.6 for the 30s; 50s untimed from four-point stance.

- sprint 110m x 2; 150m; 200m
stupid woman got in my way on the second 110 so had to pull up. i yelled "track" several times but instead of moving off the track toward where all the people were, she juked back and forth and ended up going across the open part of the track. as i went past she said, "sorry i didn't know where to go." TOWARD WHERE THE TRACK IS FULL OF PEOPLE AND NOT OPEN TO RUN, GENIUS. times were 14.6; 21.x; 29.1. shut it down a little on the curve because the track was very wet/slippery and i didn't fancy eating shit.

as with monday, the plus side is there's nowhere to go but up.

skipped core because i needed to get to the grocery store before it closed.

later:

- stretch

thanks for the response and you're absolutely right: long-term planning is ideal. my problem with it has always been work travel, which interrupts whatever i'm doing. when i get back from a trip, even if i've been consistent about exercising while in dushanbe (relatively easy) or kabul (less easy) or wherever, there's always a reentry period. and work doesn't care if i was close to peaking or having a great few weeks in training.

whine whine, cry cry, my job is cool and sends me to crazy places. i'm not complaining. it would help if travel were predictable, though. also, i'm thinking seriously now about moving overseas, starting to reach out to some contacts and apply for a few jobs just to see what's out there and where i might fit in. depending on where i go, that'll obviously have a huge impact on what training i can do. if i end up in afghanistan, i'll basically have to import a squat rack and some weights and get strong and jump a lot of rope as there's basically nowhere to work out outside. other places (santiago, for example) might be more flexible.

/hijack, future thoughts will go in my own journal. 

Do you think that fasting is more effective for fat loss than regular reduced caloric value meals?
I mean, if you are going to intake the same amount of kcals one day, say 1500, why fast? I would expect regular meals that keep you in an anabolic state more time to be better.
Is there a mechanism i am not aware of that burns more fat? Or is fasting just a way to be sure you got a bigger daily caloric deficit?
LBSS, what's your view on this?

intermittent fasting has a fair amount of published and anecdotal evidence behind it. 23 hours is a lot longer than is normally recommended, but it's not like that's his normal schedule. the importance of meal timing is greatly overrated in broscience. as long as protein intake is adequate and overall caloric intake is adequate, entropy's fine.

for one thing, i know a lot of people really enjoy the fact that on IF, you can still eat big, satisfying meals. sure, you don't eat the rest of the day, but twice a day you get to chow down. feels less like starving yourself, for some people.

But is that "core work" going to be beneficial, or just a waste of time because "you bought into the hype" - is the question?

good question. is "everybody says doing core work is important" a good enough answer? dunno. it wasn't draining or anything, don't see how it could hurt.