Adarq.org

Loyal to 3x5 , consuming whole fat milk , heavier than ever , squat PR , jumping PRs...

Coach rip would be so proud !!!     

a few of the jumps from saturday:

<a href="http://www.youtube.com/watch?v=9fS9bSrCGhg" target="_blank">http://www.youtube.com/watch?v=9fS9bSrCGhg</a>

nice to see a jump vid! looks good. can't wait to get to 315 squat nice job

BW = ???
SORENESS = none
ACHES/INJURIES = tender/painful spot in left calf, right toe
FATIGUE = high

- warm up

- DLRVJ

- squat
started warm up but calf was not feeling it. weird. hope this just goes away tomorrow. did extra rolling and stretching during warm ups but still wasn't okay.

- DB row 75 x 10e,10e,10e

- dip x 10,10,10

- band pull aparts of various kinds

everything just kind of felt off today. don't know why.

Very nice!!

X2 Good shit man keep it up!

I like that your gym has dodgeballs! Do they have a summer league or something?

saturday, 8 september, dubai international airport:

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

- warm up

- depth jump 3 x 4

- DB bench 50e x 10,10,10

- DB BSS 50e x 10e,10e,10e

- DB row 50 x 10e,10e,10e

- dip-position L-sit x 10,10,10

- stretch

felt good to get something done. this took about an hour. did not end up having time on friday to go to the gym. right now i'm super tired -- i just took a 1.5-hour nap and i think it's the longest continuous sleep i've gotten since thursday night. time to go have lunch (breakfast?) and some coffee and try to power my way through the rest of this day. if i can make it to 9 PM tonight without passing the fuck out in the middle of a sentence, i'll consider the day a success.

did not get any workouts in the rest of the trip. back was still tender the day after the spasms and then the rest of the time was either too work-heavy or spent on the plane. got back this morning accompanied by dull pain in my right leg, from the upper gastroc/peroneus down to the arch of my foot. it's similar to pain i had briefly last week or maybe two weeks ago now. occurs to me that it might be related to a new pair of shoes i got.

i am going to crash really hard in about four hours, but will drag myself to the gym for, at the very least, a good amount of light cardio and SMR/stretching. will take tomorrow off work (plane got in at 6:20 this morning and i'm in the office now) and if i've managed to get a good night's sleep i'll start back in with the jumping and the squatting.

not working out for nearly a week really sucks.

ETA: checked out some charts and i think the origin of the pain might be up in my glute minimus. the pain is concentrated around the lower red area in the third drawing from the left, below (lateral aspect of the gastroc). if the pain is causing a trigger point there, that would explain the further spread of the pain down the outside of my leg and into my foot. would also explain odd feeling of weakness in right hamstring. will attack today with ball/roller and see what i can do.

lol yeah i was mad.

today:

BW = 174
SORENESS = none
ACHES/INJURIES = none
FATIGUE = low

- warm up

- DSVJ x 6

- DLRVJ x 6
way better than i expected, most around 32-32.5. nothing higher but that's not a disaster. hurray.

- MR half tuck x 10,10,10
going for more height than usual, so lower reps

- squat MSEM 315 x 6

- neutral chin up x 5,5,5

- dip x 5,5,5

- stretch

kept volume and intensity way down so as not to kill myself post-trip. could have been a lot worse. the squats were harder than they should have been, but that's okay.