Adarq.org

3/7-3/16

- walking x many hours

- 7DVJC x two days

- enjoyment x a lot

today:

WEIGHT: 174 (lol, lost 2-3 pounds on vacation, suck it t0ddday)
SORENESS: none
ACHES/INJURIES: right calf, low back during squats but not before, general stiffness
MENTAL STATE: good

- warm up

- jumps x some
a few strong dunks with the big dodgeball, a couple that back rimmed. thought about asking the other dude in the gym to throw me a couple of lobs but i'm not there yet. surprised by how well i jumped today, though, given that i just got back from more than a week of almost no exercise outside of walking. tweaked my right lower ab on a jump but the pain didn't persist or come back after i walked it off for a couple of minutes.

- squat 225 x 5,5,5
nice and easy, low back feeling tight

- bench 185 x 5,5,5
nice and easy. did some clapping pull ups between sets.

- DB RDL 60s x 10,10

- low cable row 110 x 10,10

- stretch

great workout all things considered.

i noticed some explosiveness from walking regularly in the past.

walking 1-3 hours seems really..... excessive though.

really? i spent the last week walking 3 or more hours every day (tourism!) and it felt fine. 1-3 hours of glute-clench walking does sound like a bit much, at the very least it'd take a lot of focus.

man i'm jelly. would have been so fun to go skiing, it's been so long for me. but with just a week over there and being based in vienna, it didn't make sense.

Ah, we were at the same country for 1 week, 
Still at plane distance though, i was at the far west end, at the borders with Switzerland.

 

plane distance for a european, maybe. it's like 5-6 hours. europe is so tiny, it's cute. i always forget that.

just got back late last night, woke up to a snow day. hundreds of work emails to get through, hurray, but i'm going to go to the gym this afternoon for sure.

to remind myself, 7DVJC is:

leg lowering progression 3x15-20
plank 2x30s
side plank x30s/side
glute march 2x20
seated hip flexor raise 2x5-10@3s hold
standing hip flexor raise 2x5-10@3s hold
glute bridge 2x10-15@3s hold
BSS hold x 60s/side
couch stretch x 30s/side

dude is 6'1

<a href="http://www.youtube.com/watch?v=esNvyb2FVGU" target="_blank">http://www.youtube.com/watch?v=esNvyb2FVGU</a>

 

WEIGHT: ???
SORENESS: none
ACHES/INJURIES: lower back tightness was nasty yesterday, a bit better today but still laying off the heavy loading
MENTAL STATE: okay

- warm up

- superset x 3
-- continuous jump squat 15kg x 5
-- SVJ x 3
felt like i was flying on a few of the SVJ. worked on tightening core on the eccentric, seemed to give me a boost. less power leakage?

- seated DB OHP 50s x 4+1; 45s x 5+5+5

- kroc row 70 x 24(L),19+6(R)
the way i pull with each side is clearly different. have noticed this for a while, not sure what to do about it. sometimes it's much more pronounced than other times. i was efficient with the left and obviously not with the right, as i'm right handed and should easily be getting more reps on that side.

- assisted natural GHR x 10,10,10

- superset x 3
-- curl 20s x 10
-- tricep kickback 20 x 10
-- paused band pull apart x 10

- crunch/bicycle crunch/leg lower sequence x 2

- stretch