Adarq.org

1. Fair enough. Berardi is known, however, for misinterpreting research to the effect of prescribing WAY too much protein and WAY too many calories. For more information, signature.

2. The only reason I asked those questions is because you've gotta pick your battles. You can do everything at once (HIIT plus mass gaining plus quality sprint work plus...) but it might be better to focus on one thing at a time. If you're doing serious weight training, HIIT might be too much to ask of your body and have it still make gains. Plus there are other, much easier ways to get excellent cardio work. Like tempo runs. You can and should still do a little of everything, but maybe think about cutting back on everything but what you need to do now, which sounds like hypertrophy.

4. That's good.

Just my one cent.

LOL, thanks zgin.

Meant to post this yesterday so I can reference it later.

Report on first full session of PT: Got there, they threw a heat pack around my ankle and let it sit for about ten minutes. Then the PT did some massage and manipulation of the foot and knee. Then she took me through some assisted stretches for each leg. She's a student (main guy was working with other patients but had an eye on, like last time) so I'm not sure she was doing the stretches exactly right. Then she had me do band-resisted exercises for dorsiflexion, plantar flexion, inversion and eversion. Then sitting up and picking up little stones with my toes and putting them in a bucket. Then moving a rolled towel across the floor by grabbing with my toes and moving them in without shifting my heel -- not sure I was doing this right and, again, not sure she knew enough to correct me. But that's okay.

Then bosu squats while shaking a Body Blade, set of 20. Then throwing a heavy ball against the angled trampoline while standing on each foot, 20 normal then 20 taking the ball back over my shoulder before throwing it. Then band around the upper part of the knees, spreading knees out while keeping feet together. Sets of 20 with a 5 second hold, first on my back and then on each side. These sucked, particularly lying on my left side, i.e. using my right glute. Then sideways band walks, 2 sets of down-and-back. Then prone hamstring curls, which I've been doing on my own.

Then 15 minutes of electrostim with my foot wrapped in an ice pack.

Then done.

1. What is scrawny to brawny
2. Why are you doing interval sprints if you're trying to add mass
3. Oh, and welcome

Also I was looking at some of your old vids just now and honestly the jumps looked better -- smoother -- in March than they did in the June vid. Like you're one-two stepping in the March vid and just kind of jump stopping in the June one, if that makes sense. Your numbers stayed pretty much the same or improved a bit so maybe I'm delusional.

Just an observation.

EDIT: Also, props on achieving Hero Member status! 

Deflate the ball a bit 

Gah you were so close!

warm up
shoot hoops -- had the stroke, everything was falling
foam roll x15-20mins
mobility

ankle rehab circuit

work
trap bar DL 3x8x250
BSS 2x10x50 -- too easy
circuit x3
--chin ups x10, pull ups x5, chin ups x5 -- pussy
--pull throughs x10x70, 100, 100
--push ups x20
--sit ups x50
side plank x30s/ea

cool down
stretch