Adarq.org

hah thanks m8.

how'd it go? 

Unfortunately it was one of these days where I was really motivated and felt good going into the workout but my body didn't allow me to push it at all. Lower back tightened up weirdly after warmups, hip felt a bit achy etc. Still managed to get some good technique work in with lower weights so it wasn't a complete loss haha

bad sessions lately.. pushed myself hard for a while, now my body is paying for it. lats/hamstrings/wrists are especially sore. hamstrings/lats feel dead.


05/09/2017

12 PM
- pullup variation, dip variation, pmghr, calf raise variation

3 PM
- pullup variation, pushup variation, sl squat variation, calf raise variation

6 PM
- pullup variation, dip variation, pmghr, calf raise variation

really sore everywhere.. dead
- hamstrings, biceps, lats, shoulders, especially



05/10/2017

SORE!
- but better


12 PM

- dead hang ng pullups: BW x 10
- full dips: BW x 19
- SL squat variation: BW x 40
- SL calf raises: BW x 20


3 PM

S1: dead hang pullups: BW x 10
S1: dip partials at the bottom: BW x 20 + holds at the top
S1: SL squat variation: BW x 40
S1: SL calf raises: BW x 20

S2: dead hang chinups: BW x 10
S2: dip partials at the bottom: BW x 20 + holds at the top
S2: SL squat variation: BW x 40
S2: SL calf raises: BW x 20

S3: ng pullup holds at the top: BW x ?s
S3: pushup partials at the bottom: BW x 70
S3: SL squat variation: BW x 40
S3: SL calf raises: BW x 20


7 PM

holds

4 sets of:
- pullup variation, hold at the top:
- dip or pushup variation, hold at the top or bottom
- pmghr or low squat hold (heels elevated)
- single leg calf raises x 20

toast after this


8:30 PM

various holds, played around w/ some weirder variations like i used to do at the calisthenics park.. definitely stronger right now, than i was then. felt a little pain in my rib though during one of them.



hamstrings are so toast.
- forearms, hands, lats, and chest also - but not as much as hamstrings





05/11/2017

1 PM

3 x pullup variation, dip variation, pmghr, sl calf raise
- 19 on dips
- some better pmghr's


05/12/2017

7 PM

3 sets of:
- pullup variation, dip variation, pmghr or SL squat variation
-- literally sets of 5 on pullup variations
-- literally sets of 10 on dip variations

body = wrecked.


9 PM

- walk/sprint/jumps/run:
- sprint was ok, ~0.2 mi @ ~5 min/mi pace
- run: ~9 mi @ ~9-10 min/mi pace

so dead.

also, can't stop drinking fluids after that run.. i've probably drunk a few gallons of water+propel and gatorade.

Looking back, I imagine some of those races & events your sister run, mean even more.. Since many of those events benefit cancer charities and such.

I think your sister loves curls more than you love squats........ lmao.

yup, little sis still running very long races. she came here to SF a year ago and we went to LA so she can run the LA marathon. 

https://www.facebook.com/Mommies-Run-The-World-1544176665814596/

Wow didn't know you lost loved one recently, must be tough, my condolences.

Thanks so much man. Yeah it still sucks.

Appreciate it.

05/18/2017

3:30 PM
- ng pullups: BW x 10
- full dips: BW x 10
- bb parallel squat: 45 lb. x 20, 95 lb. x 20
-- easy, felt nice
- bb calf raises: 95 lb. x 20

MY LATS/PECS ARE DESTROYED: i've rested a few days, and they are still sore as fuck when i do pullups/dips.. damn i wrecked them i think. feel wrecked.



might do another session later.. light/relaxed.

05/21/2017

5:00 PM

- ~5sec dead-hang ng pullups: BW x 10
-- great set, very strong
- full dips: BW x 20
- bb parallel squat: 45 lb. x 20, 95 lb. x 20, 135 lb. x 40 
-- 25, 5, 5, 5
- bb calf raises: 45 lb. x 20, 95 lb. x 20, 135 lb. x 10
- standing bb curl: 65 lb. x 12
- standing bb OHP: 65 lb. x 15



ate some new trail mix before bed.. stomach is WRECKED. not good. heh!@#!

man my right big toe is fucked.. just so weird.

prior to yesterday, it actually healed up.. felt great. Then yesterday (after a rest day), it felt wrecked wtf.. Today it felt wrecked as well, then i tried saving some butterfly which was roasting on these hot steps, stayed on a bit longer than i probably should have, and now it's wrecked*2.. left foot is completely fine - so the heat didn't affect my left foot.. so there's something going on, in this one spot of my toe, which is just baffling: now it feels like nerve damage PLUS burn damage.

just logging for future reference.

Fuarkk big toe problems are just shit.