Adarq.org

dreyth used to beast it in the gym fasted, iirc.

also, come on entropy, you've read enough kyle mcdougal to know about PSMFing with EOD refeeds, haven't you? nothing but protein and veggies (and a little fat i guess) on rest days, protein and veggies and carbs (and a little fat i guess) on training days.

But if it's LeBron and his dad, then... how did they make "the kid"?

WEIGHT: 174
SORENESS: glutes a little
ACHES/INJURIES: back a tiny bit
MENTAL STATE: good

- warm up

- jumps out to a couple at four-step
33.5-34, not terrible. there were a bunch of other dudes in the gym and that always messes me up.

- paused squat 225 x 5,5,5
super conservative, very easy. went to full-on kingfish depth, though. i always break parallel but paused ATG with explosive concentrics might be another fun way to limit myself on squatting for a while.

- DB OHP 40s x 8,8

- assisted natural GHR x 5,5

- paused low cable row 90 x 10,10

- tricep pressdown 90 x 10,10

- DB curl 25s x 10

- decline sit up x 10

- stretch

kept volume and intensity down for first workout back from the trip. i did pretty well while i was over there about working out but i've overreached too many times on the way back. also i lost 4-5 pounds on the trip but i think they were mostly good pounds to lose. i looked lean in the mirror. plus i have a crucial beard now, gonna get to mountain man status. i have to dunk soon so i can move on to my secondary goal of getting actually strong and competing in PL at a ripped 181. if i gained 10-12 pounds and dropped a few pounds of fat while focusing on the lifts i bet i could squat 425, DL 445 and bench 295. man that'd be fun.

this was my 18th visit to a foreign country for work since i started at my current job. passport's starting to fill up, i've already had extra pages added a while back and now i'm into the back half of them. got a little over two years left before it expires to pack the rest with visas. 

afghanistan x 7
pakistan x 4
tajikistan x 3
UAE x 2
mozambique x 1
turkey x 1

no. do not.

that's fine, 3x a week is good. the point was just to not lose sight of what you really want to get better at.

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

- warm up

- jumps x ~30 mins

- stretch

- sledding x 2 hours

jumps were a bit low and uncoordinated, as expected, but not catastrophic. probably 28" on the SVJ, 32.5-33.5 on three- and four-step jumps that i didn't fuck up on the approach. sled-worthy snow happens too rarely around here to pass up. it was awesome.

gave it a half hearted go (only walked for about 20 minutes but a lot of it was up hill)

unless my jump suddenly has gotten better I think it worked. don't know exactly how much but there was a noticeable improvement, possibly about 2 inches. not bad.

awesome. fwiw, i do this on the long plane rides for work: get up periodically and walk up and down the aisle or walk around in circles in the galleys flexing my glutes as hard as i can on each step. keeps things awake when you're otherwise sitting still for 11+ hours.

WEIGHT: ???
SORENESS: none
ACHES/INJURIES: left shoulder in overhead extension
MENTAL STATE: okay, kind of tired

- warm up

- goblet squat 22 x 10,10,10,10,10
sets on the minute

- bench 80 x 10,10

- paused upright row ? x 10,10

- SVJ x a few
yeesh, no pop at all

- DB RDL 26s x 10,10

- curls and tricep pressdowns

- stretch