Adarq.org

last night:

ACHES/INJURIES: still coughing a little, chest congested a little
SORENESS: none
MENTAL STATE: okay, rushed

- warm up
lot of mistakes with the jump rope. weird.

- paused squat 100 x 5,5
okay. road to rebuilding a smooth squat starts here. these were solid but the weight was so light that that's to be expected.

- pull up x 1,2,3,4,1,2,3,4

that was all i had time for last night. this week is stupid busy. i'm actually avoiding work right now (it's 9PM), although i'll probably do it before i go to bed.

no doubt. haven't used any supplements since i left the states. also i haven't checked the research on whey in years but from what i recall the difference between WPC and casein is pretty marginal and doesn't justify the extra cost of casein. to paraphrase alan aragon, in terms of protein consumption, the priorities are:

1. getting enough high-quality protein throughout the day
2.
3.
4.
5.
6.
7. timing of that protein

OK guys just shit all over my post lol jk

^^^ lol

ACHES/INJURIES: right calf kind of tight/mild charlie horse
SORENESS: none
MENTAL STATE: good

- run x ~1.9km

- drills and stretching x 15 mins

- run x ~1.8km

stomach cramped a little during each run but i sucked it up. pace was harder than the run the other weekend because i was alone, but still not pushing myself much. easy does it, no injuries, anti-ego running skwaad.

fuqn cramps. they are the devil.

ACHES/INJURIES: none, blessedly no headache
SORENESS: tib anteriors, peroneals, mid-back, right shoulder and bicep (hellooo ultimate)
MENTAL STATE: good

- warm up
so many mistakes with the jump rope. wtf. very frustrated.

- SL jump x 5/leg

- plate jump squat +15s x 5,5

- ME SVJ x 3,3
knees started bugging a little on the second set. felt like first set was pretty high though.

- paused squat 100 x 3,1
ehhhh didn't feel great, bagged it.

- pull up x 10+3+3+1
weak

- bench 60 x 10+3+3+1
had plenty more in the tank, just matching reps. more weight next time i do myo-reps.

- superset x 2
-- hyper x 12
-- hyper machine crunch x 12

- kroc row 36 x 20R;17L

- stretch

halfway decent workout. squats were off but i think it's just from ankles and shoulder being sore.

ACHES/INJURIES: right ankle
SORENESS: none
MENTAL STATE: good

- warm up
getting groove back with jump rope

- plate jump squat 15s x 5,5

- SVJ x 4,4

- paused squat 110 x 5,5
eh, still don't feel that great

- bent over row 50 x 10+3+3+3

- bench 70 x 10+3+3+3

- some other crap that i forget

- hyper machine sit ups + mini BB x 10+3+3+3

- stretch

final workout before vacayyyyyyyyyyy.

thailand-singapore-malaysia-vietnam here i come.

ACHES/INJURIES: right ankle
SORENESS: none
MENTAL STATE: good

- warm up
getting groove back with jump rope

- plate jump squat 15s x 5,5

- SVJ x 4,4

- paused squat 110 x 5,5
eh, still don't feel that great

- bent over row 50 x 10+3+3+3

- bench 70 x 10+3+3+3

- some other crap that i forget

- hyper machine sit ups + mini BB x 10+3+3+3

- stretch

final workout before vacayyyyyyyyyyy.

thailand-singapore-malaysia-vietnam here i come.

Nok Su Kow is all you need to know to get around.

got back from my trip last night. ended up being great. only did the one proper workout but not fussed about it. i was looking forward to trying BJJ with my buddy who lives in saigon but ended up mangling my right ring finger my first morning there. gripping is still a bit of a challenge (actually even typing is a bit uncomfortable) so needless to say i did not get to grapple.

today i worked out with my friend, following her plan. next time, my plan.

WEIGHT: 74.8kg (!!!!!!! if that scale is accurate i've lost like 8 pounds since arriving here)
ACHES/INJURIES: knees a little
SORENESS: none

- warm up

- HIIT circuits x 5, each A/B pair 40/20 x 2
can't remember all the exercises. a couple of them were real gassers, though. one where you squat then jump up and do a 180 and squat again, then back, etc.

- yoga x 10 mins as cool down

knees were slightly displeased by the end. also, shit i'm light. maybe i should just do a round of starting strength and eat more once my finger heals enough to hold onto stuff. i don't like feeling skinny. athletic anorexia is not lbss's style. if i could get up to 80kg or so and still as lean as i am then i would feel so good. yes.

also, i really got into the idea of doing BJJ/MMA when i was hanging out with my boy in vietnam. seems like so much fun and such a good workout. maybe i'll start in with SS once my finger is okay and then after i'm a bit back in that groove i'll go try a BJJ class. it's a bit too cold to play tennis at night now; during the day would be fine but i have a job.