Adarq.org

I like the plan... very simple but it will definitely get the job done. You could add in some 15-20 rep finishers after your main working sets on squats/bench... did it again on ohp today and the pump was real... arnie would have been proud

"The best activities for your health are pumping and humping"

ACHES/INJURIES: right ring finger
SORENESS: none
MENTAL STATE: kind of tired

- warm up

- pistol x 5,5/leg

- shrimp squat x 10,10/leg
focus on sitting back

- SL SVJ x 5,5/leg

- AMRAP double unders x 20 mins
got to 474. lots of mistakes at the beginning but settled down eventually. this was a nice little workout, not too challenging cardiovascularly but got HR up a little and easy to measure.

ACHES/INJURIES: right ring finger
SORENESS: none
MENTAL STATE: kind of tired

- warm up

- pistol x 5,5/leg

- shrimp squat x 10,10/leg
focus on sitting back

- SL SVJ x 5,5/leg

- AMRAP double unders x 20 mins
got to 474. lots of mistakes at the beginning but settled down eventually. this was a nice little workout, not too challenging cardiovascularly but got HR up a little and easy to measure.

damn sick.

last night:

ACHES/INJURIES: right ring finger fucked
SORENESS: soleus a little
MENTAL STATE: fine

- warm up

- pistol x 5,5/leg

- shrimp squat x 10/leg

- SL SVJ x 5,5/leg

- ME SVJ x 6,6

- DSVJ x a few
there's a doorway at my friend's place that i can slap, she's moving out soon but reminds me that finding something to measure progress against is good, even if i'm not focused on jumping right now.

- AMRAP double unders x 10 mins
~270, lost count briefly at the beginning so don't know exact number. pace obviously higher than thursday. my soleus/calves are sore today.

- stretch

following a comment in leonel's journal, here's that greek proportions thing that joe posted in the OG era: http://www.fitness.com/tools/greek_proportions/.

here's what i've got now (diff from "ideal" measurements in parentheses):

wrist: 6.8"
chest: 42.4" (-1.8")
forearm: 12.0" (-0.8")
waist: 31.5" (+0.6")
thigh: 23.7" (+0.3")
hip: 37.7" (+0.1")
calf: 15.5" (+0.5")
biceps: 13.8" (-2.2")
neck: 15.0" (-1.4")

fwiw i think a little bloated from huge breakfast, waist was 31" even the last time i measured. so, same as ever: legs close to greek ideal according to some random website. chest, neck and especially arms skinny.
i feel good about my current project to get slightly more swole.

Nice! You seem to be pretty close overall... I'm way off haha. Waist (big obliques/erectors but also fat) and especially legs way too big. Arms too small. 

lol yeah except for my little guns.

slept for something like 9.5-10 hours last night, way past my alarm. guess i needed it. knee still feels a little angry but i'm gonna try squatting tonight anyway. if it feels off i'll just do leg press instead and then the rest of my workout. beach work is definitely happening.

ACHES/INJURIES: right ring finger fucked in a new way, no can grip
SORENESS: none
MENTAL STATE: motivation kind of low, had to drag myself through this

- warm up

- superset x 3
-- high-rear-foot BSS x 20/leg
-- push up x 20
-- band pull-apart x10,10,30

- AMRAP double unders x 20 mins
487. paced myself too much early, had to work hard at the end to get there. love this.

the inside of my right fingernail is now extremely tender. totally fine unless i apply any lateral pressure to it. since gripping involves fingers being together, no can grip. fuck.