Adarq.org

BW = 75.5 kg, 166.5 lbs  
SORENESS = none
ACHES/INJURIES = none
FATIGUE = none

- warm up
jump rope 30/30 x 5
joint circles, leg swings, hips and shoulders

- pogos
moderate effort x 10
max effort 2 x 5
low effort x 20

- jump squat 3 x 3 x 27.5 kg, 60.6 lbs

- SS1: leg press x 3 x stack, going for fastest concentric possible
- SS1: CMJ x 3
- SS1 info: 2 rotations, jumps were better than yesterday

- SS2: pull up x 7
- SS2: dip x 7
- SS2 info: 3 rotations

- shrugs 3 x 5 x (2x24kg DBs)

- some other stuff that i forgot

Going to go back in a couple of hours and do some light cardio, stretching and core stuff.

EDIT: Later:

- jog/walk x 45 minutes, very easy pace

- leg raise 4 x 10

- stretch

Oh fuck yes. This song has been giving me shivers for going on five years now.

<a href="http://www.youtube.com/watch?v=IxJP0dYwRJg" target="_blank">http://www.youtube.com/watch?v=IxJP0dYwRJg</a>

I like your workout as set up. Simple. If you're eating enough, which for you will feel like a lot but probably won't be that much, you should be beastin in no time. Like, a few months. Would add a pull on the second day, though. Chin up, maybe, since you're doing a horizontal row already. Just something else for your back.

Sorry your HS track career ended with a muscle pull. Sucks. But hey, now you can actually fulfill your journal title. 

Are you going to college in the fall?

At the fancy hotel now. I gotta say, nothing against the guest houses I stayed in over in Afghanistan, but there's something to be said for great coffee and temperature control. Also, I just got a real shave for the first time, which has me feeling manly as shit. Gonna go work out now and try not to spontaneously impregnate any of the foreign chicks in the gym.

last few days have been exhausting, working at least 12 hours every day. have still managed to get in some mobility and stretching in the mornings but no workout until today. oof. it's also really hard to stay fully hydrated here. the baseline sweat level is super high so i've been downing like 3L of water a day, plus coffee and tea (and the occasional glass of coke).

BW = ???
SORENESS = none
ACHES/INJURIES = none
FATIGUE = moderate, which is weird because i slept for 8 hours last night and the night before: benefit of being completely wiped out

- warm up
joint circles x 10/each direction
glute bridge 3 x 15s/e
posterior rocking x a bunch
bird dogs x 10/e

- BSS ISO hold x 60s/e
LR, surprisingly easy with the left

- stiff leg ankle hop 4 x 20

- push up w/2s hold at bottom 3 x 10

- scap wall slides 3 x 10

- plank 2 x 30s

- stretch

30-60s rests between pretty much everything. very easy but got heart rate up for 35 minutes or so and it's better than nothing. gotta pack up then i'm making the drive back to kabul. keeping my fingers crossed that i'll get to ride in the land cruiser and not the hilux, but we'll see. there was a suicide attack in one of the towns we have to drive through (motherfucker killed a little girl and himself. fuck you, asshole, i hope there's a hell so that you can spend the rest of eternity dipped upside-down in battery acid while a rabid dog rips your balls off over and over again), so the big fear is that i either won't get to leave, or i'll have to drive north to mazar-i-sharif and catch a plane down to kabul. either option would suck.

what are the name of those elite nike socks u got? they basketball specific?

hahaha, anyways, the missus's sis went on her grad trip around the US, got her to buy me some of those nike socks, i told her i wanted long ones, unfortunately they only come up to mid calf. 

i read "missus sis" as like a drunk way of saying "mister suss," which is what i call my dog sherlock.

they have baseball in singapore, right? can't you get baseball socks?

well, the good news is you probably have some decent muscle under all that fat, so progress should be easy once you get your diet on track.

fantastic user name, btw.

BW = ???
SORENESS = none
ACHES/INJURIES = none
FATIGUE = low

- warm up
lacrosse ball rolling hips and shoulders
joint circles
SL glute bridges
hip and t-spine mobility stuff
more SL glute bridges

- 30/30 x 20
combo of jumping jacks, air squats, push ups == HR around 135-140

- stretch