Adarq.org

WEIGHT: ???
SORENESS: hamstrings, glutes, calves a bit
ACHES/INJURIES: squat elbows back, esp on right, tweaked right toe badly during jumps
FATIGUE: high

- warm up

- 3-on-3 basketball, 2 games to 21 by 2's and 3's
i'm out of shape, got winded during both games. it was fun, though.

- more warm up stuff
mostly to rest legs post-bball.

- depth jump x 4,1
good height although a bit all over the place. no warm up like a competitive warm up. tweaked toe on first jump of second set and that was it. it's still bothering me.

- ME MR half tuck 5 x 5

- ME pogo 3 x 5
toe said no, did not want to push the issue.

- SS1: squat MSEM 4 x 320
- SS1: jump squat 2 x 3 x 90
- SS1 info: two rounds. squat was strong but elbow problem is back. need to keep working on shoulder IR. toe was okay on JS because of stiff soles/consciously avoiding it.

- stretch

gym was closing in 20 minutes and i wanted to stretch more than i wanted to OHP or do pull ups. kind of a meh work out but i'm pleased with the squats. on the reps where i concentrated extra hard on the amortization they were really good.

nutrition today:

P   219
C   330
F   103
cal 3121

going to ann arbor for a little mini college reunion this weekend so i'll be active but won't get in a formal work out. might play some basketball or squash, might do some mild lifting but probably not. back in the gym for real on monday. i'm actually not that upset about it, it will probably be good for my elbows to get a forced break from squatting while i work on shoulders.

why don't you just keep following smolov?

<a href="http://www.youtube.com/watch?v=ZjRPBrmu1WQ" target="_blank">http://www.youtube.com/watch?v=ZjRPBrmu1WQ</a>

hadn't ever seen this video before, somehow.

outkast is the greatest.

my parents just started watching it, said the same thing. have to check it out.

also, this might be brosciency, but the more upright/vertical i can keep my torso during a pull-up, the more lat involvement. leaning back and bringing the hips forward, the way most people do it, engages my arms more. that's true at least by feel.

A series of lectures from the Annals of the New York Public Library.

http://onlinelibrary.wiley.com/doi/10.1111/nyas.2012.1264.issue-1/issuetoc

So what would be a good example of a chin-up with roughly equal bicep and lat stimulation? A wider grip? I like the chin-up bc I can feel my lower abs contract really hard transitioning from down to up. Would pull-ups or chin-ups on rings be roughly equal in muscle stimulation?

 

gym was closed this weekend so no workout. it occurred to me today that i could see if it's possible for me to continue using the basketball court even after the gym is closed. they're not ripping up the court, the old man game that's been going on since 1979 is continuing because they have a separate agreement with the church that owns the building. need to find out who to talk to in the church. that would be ideal: continue working out at same gym with mostly same people, but have court for jump. it'd necessitate a revision to my schedule but that would be worth it to continue to have court access.

fingers crossed.