Adarq.org

---

ADD THIS NOTE TO EVERY POST SO YOU KEEP REMEMBERING: JUMP EVERY WORKOUT. IF THERE'S NO SPACE, FIND SPACE.

FOAM ROLL/LACROSSE BALL/SMR AFTER WORKOUTS AND ON REST DAYS.

STANDING QUAD/HAM/CALF/ITB/PEC STRETCHING THROUGHOUT THE DAY, EVERY HOUR OR SO.

KEEP SWEETS TO A MINIMUM. MOAR PROTEIN. MOAR VEGGIES.

---

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

- warm up

- sprint 1 x 10y
didn't do second cause i was worried about losing my space under the hoop, people were trying to encroach

- DSVJ x 3

- DLRVJ x ~12
shite, best couple were 32. i should look back but it seems like i'm on a shitty:shitty:good cycle with my jumping.

- MR half tuck x 20,20,20
no endurance, usually 25 is easy but calves were getting super tight. weird

- squat MSEM 3 x 295,315

- OHP 3 x 5 x 115

- stretch

disappointed, although i wasn't surprised, even though i got a GREAT night's sleep last night. second stressful week in a row at work. hopefully next week will be a little more chill.

btw, jumping every workout won't help you much if your legs are dead. I don't think u need to add that note anymore to your log. imho.

lol, that's actually an interesting point. hm. the reminder thingy doesn't work anyway.

^^^ motor pattern reinforcement was the right answer.

yesterday played in a dodgeball tournament to raise money for pediatric cancer or something. arm and shoulder are SORE.

today played touch football for an hour and a half or so. fun, chill, it was nice out. good to run around a bit.

BW = ???
SORENESS = none
ACHES/INJURIES = right elbow, outside of left knee
FATIGUE = low

- warm up

- sprint 2 x 10y

- DSVJ x 3

- DLRVJ x ~15
shit-tastic

- MR half tuck 3 x 25
mediocre

- explosive box squat 10 x 2 x 235

- decline situp + 35 x 10,10,10

- stretch

disappointed. elbow was really bugging on squat set up. at first the pain went away after i unracked the bar but by the end it was bothering me during the sets. hoping that it's all better by friday.

BW = ???
SORENESS = none
ACHES/INJURIES = right toe, right elbow after the start of the workout
FATIGUE = low

- warm up

- sprint 2 x 10y

- DSVJ x 3
decent

- DLRVJ x ~8
started pretty well, got the tennis ball out, got a couple of decent jumps with it and then landed awkwardly on my right toe. lots of pain, total CNS shutdown, i could barely get a knuckle over the rim. cut it off. also got really pissed about it and whipped the tennis ball against the wall. elbow, which had been fine, was not pleased. dumbass.

- MR half tuck 3 x 30
was gonna try to up the reps a bit on these but cut them out because of toe.

- squat 5 x 300,300,300
easy and strong except last two reps. i was pissed off, which helped.

- DB row 2 x 10e x 75
too heavy

- decline sit up + 35 x 3 x 10
one more workout at this weight and then bump to 45. second set was done as explosively as possible.

- a few random bar roll outs and two standing ab wheel rollouts
a friend was trying to figure out what core exercise to add to his routine so i suggested bar roll outs. he didn't get it so i demonstrated. he couldn't do them at all, even with 65, so out came the ab wheel. had to show off.

- stretch

considering doing a tough mudder in september. seems like a ton of fun and not that much additional training would be necessary. probably a bit more cardio but i should be doing that anyway. and some gymnastics stuff, which i want to be doing anyway, too.

considering doing a tough mudder in september.

I've been talked into doing the one in Wisconsin this September. I'm not looking forward to the extra cardio & strength loss that will come with training for it but I enjoy a good challenge and it looks like this will be one. 

Good luck if you decide to do it.