Adarq.org

motivation very low today, had to drag myself to the gym. abandoning the stopwatch thing already, given that half the clicks i got today were 12-13 and half were 09.

WEIGHT: ???
SORENESS: none
ACHES/INJURIES: mid back a little
MENTAL STATE: blah

- warm up
on the stationary bike, felt harder than it should. i usually cruise around 15.8 "mph" at level 4 but what felt like my normal level of effort was only getting me to 15.2 or so tonight.

- DLRVJ build up x 1; four-step x 5,5,5
submax, walk-back rest between reps and about a minute between sets.

- superset x 3
-- DB swing 50 x 10
-- pogo x 10
pogos actually felt pretty good

- squat 275 x 2,2

- stretch

brain dead, did not feel like pushing squats but at least i got under the bar.

I read "given that half the dicks i got today were 12-13 and half were 09"

lol

abandoning the stopwatch thing already, given that half the clicks i got today were 12-13 and half were 09.

why are you going to abandon the stopwatch cns test? i agree that it is a bit tedious, however it can give one some very valuable insight when looking through their progress. so with that said, perhaps you should reserve the test for special events in your training, ie: max/submax jumps, max/submax lifts, etc.

im sure you are doing this, but if not, another suggestion would be to average your click times.

nonetheless, keep up the good work! i hope to see some nice results soon now that you are following the advice from adarq.

WEIGHT: ???
SORENESS: none
ACHES/INJURIES: sick, all joints achey to some extent, knees especially; throat also swollen; head okay though
MENTAL STATE: see above, otherwise good

- shoot around, layups, drop steps x 40 mins
did a build-up, not putting full effort in, and on the four-step my knees were both like DID YOU FORGET THAT YOU ARE SICK, so i bagged that and just stuck to nothing more intense than layups and drop-steps and a few SLRVJ that were extremely uncoordinated

- stretch

debated whether to go to the gym, given that i am definitely still sick. ended up being a good call, i feel better for having gotten my HR up a bit and stretched.

WEIGHT: ???
SORENESS: none
ACHES/INJURIES: sick but mostly over it; left shoulder
MENTAL STATE: see above, otherwise good

- warm up

- DLRVJ x a bunch
near-PR off one step (33+), dunked mini soccer ball with first four-step jump,

nice!

all downhill after that.

not nice!

about 45 minutes total, still not quite right health-wise but i think i'll feel normal tomorrow.

how'd it go down hill? is it related to being sick/health? curious

pC!

FUCK FUCK FUCK 

WEIGHT: ???
SORENESS: abs (?)
ACHES/INJURIES: tweaked right ankle; head but not too bad; congested but mostly not sick anymore
MENTAL STATE: good then PISSED

- warm up
dude challenged me to one-on-one and i said okay. first possession, i went up for a short jumper and he got under me and i came down on his foot. rolled my right ankle, felt immediate stab. so mad, nobody's fault, just a dumb dumb dumb injury that i did not need to invite.

- DLRVJ x some
tried a few jumps, back ironed a bunch with the mini soccer ball. was not gonna get any higher and the right ankle was starting to announce itself a little although these were mostly pain-free. done out of frustration more than anything.

- circuit x 2
-- pull up x 10,8
-- leg extension x 10
-- leg curl x 10
-- dip x 10,8

- ISO hip thrust x 60s,60s

- BSS x 10R,10L
right ankle will not extend without pain, so couldn't do left-leg BSS. called it a day.

so fucking mad. this isn't serious, i walked home without pain and while my ankle feels tight and painful in plantar and dorsiflexion, i can balance on it with no problem. RICE time, and maybe a little while focusing on hip-hinge stuff rather than squats.

working around the ankle, day 1

WEIGHT: ???
SORENESS: none
ACHES/INJURIES: right ankle
MENTAL STATE: okay

- circuit x 4, exercises start every 30s; second exercise alternates
-- KB swing x 10
-- KB OHP x 5R; 5L; KB row x 5R; 5L

- circuit x 3
-- x-band walk x my hallway
-- band shoulder dislocate x 10
-- hip thrust @3s pause x 10
-- band pull-apart x 10

- KB swing x 100
broke into groups of 15-25 with short breaks

- stretch

my KB weighs 35 lbs.

also, being injured is not the time but once i'm healthy again i might actually try to manipulate my diet to [gasp!] add a bit of pure strength and [gasp!!!!!] actually try to lean out. i'm still below 12% bf per the mirror test but i'm not as lean as i could be. and i've been lazy about my diet. time to get deliberate for the first time in ages. soon.