Adarq.org

WEIGHT: ???
SORENESS: none
ACHES/INJURIES: none
MENTAL STATE: irritated, have not slept enough in days, the gym was so fucking small i literally couldn't jump rope except for single unders.

- jump rope x 5 mins
got fed up

- exercise bike x 15 mins

- stretch

just wanted to get the juices flowing a bit before the last 15-hour leg (13 on the plane plus immigration and customs and the cab ride home). time to pack up and head to DXB. it's been an absolutely incredible trip but i'm glad to be heading home.

WEIGHT: ???
SORENESS: none
ACHES/INJURIES: none
MENTAL STATE: very tired but otherwise okay

- SMR/mobilization for t-spine x 25 mins

still recovering a bit from the travel and sickness, and i did not get any kind of unpacking or cleaning done yesterday because i was asleep or out of it all day. so no gym tonight, but lots of chores and shit that very much needed doing.

back on the horse tomorrow for my first squats in three weeks! 

WEIGHT: 170.5 diarrhea is a bitch
SORENESS: none
ACHES/INJURIES: some tweaking going on in right plantar flexor/plantar fascia
MENTAL STATE: tired, extremely low motivation, had to rely on my old method of just forcing myself to walk to the gym and then deciding, well, i'm here, might as well work out

- warm up
there is no fucking space in the gym anymore.

- SVJ x 6
oh sweet baby jesus, these were unbelievably bad. i doubt they were 24. wow.

- jump squat bar x 3,3; 95 x 3
uncoordinated as fuck

- paused squat 225 x 5,5
not as atrocious, weight obviously very light even for my detrained/post-ill state

- superset x 3
-- chest-to-bar pull ups x 6
-- DB OHP 45s x 6

- GHR ISO holds x a bunch

- hanging windshield wipers x 5,5,5
feet left, feet right is one rep

- stretch

just a terrible workout, but good that i got it in. gonna take a while to get back in the groove. will resist the temptation to eat my face off to regain the lost weight. if it comes back gradually, it will come back well.

gonna start alternating upper vertical with upper horizontal. more tomorrow, including squats, because not gonna work out on the fourth.

GOOD NEWS EVERYBODY. my GI tract is back to normal today. insh'allah proper appetite will return with it. excellent breakfast this morning: four-egg omelette with sliced fingerling heirloom potatoes, a bit of cheddar, and salmon. roasting potatoes is something i should do more often.

Where the greens at, yo?

WEIGHT: ???
SORENESS: quads, glutes, hams, right plantar flexor by ball of foot
ACHES/INJURIES: none
MENTAL STATE: motivation was high earlier in the day but soreness killed it

- warm up

- 1-2 jump x 6,6,6,6

- submax DL bound x 8,8,8

- submax sprint ~40y x 4
in my new very cheap sprinting shoes

- stretch

wasn't much but my body was not going to do anything at max effort today. fucking gross out, too, so humid. at least it was a little cooler by 7:30.

WEIGHT: 170 damn it
SORENESS: slight in glutes
ACHES/INJURIES: none
MENTAL STATE: tired but good, motivation higher than previous couple of workouts

- warm up

- depth jump @10-12" x 3,3,3

- jump squat 45 x 3; 65 x 3,3

- squat 245 x 8,8,8,8

- superset x 2
-- bench 155 x 6
-- DB row 85 x 6
oh my god so incredibly weak, probably the weakest i've ever felt on bench since i first started working out. yikes.

- GHR ISO holds

- calf raise 315 x 20

- windshield wiper x 6,6,6

- stretch

^^^yeah so far so good. only worthwhile as long as i'm updating it.

WEIGHT: ???
SORENESS: quads heavily, glutes a little
ACHES/INJURIES: none
MENTAL STATE: motivation high but not twitchy

- warm up

- submax avishek SL bounds x 4,4,4,4,4

- broad jump x 4
field marked for lacrosse so unsure of distance. probably meh.

- DL bound x 4,4,4
second set passed marker, third set at marker. nice.

- sprint 40y x 1
4.63 HT by avishek. lol.

- sprint 30m x 3
4.06, 4.16, 4.12 (HT)

- sprint 60m x 1
7.5x

- tempo 100+100+100++100+100+100
sucking wind hard by the end.

it was hot as fuck on the track, i was less than two hours out from breakfast so was sloshing around during warm ups, and my legs were sore from the squats, but this was a fantastic workout. ETA: legs totally dead after drive home. also face definitely got a little sunburn.

avishek got vid of one of the sprints, i'll upload it when he sends it.

ETA 2: the brianmac calculator, when i put in a 30m of 4.12, gives me a predicted 60m of 6.95 (HT) and a 100m of 11.13. putting in a 60m of 7.5 gives me a predicted 30m of 4.56 (HT) and 100m of 12.00 (FAT). these calculators are to be taken with a huge grain of salt, but taking this one at face value, it just confirms that i'm a little bit strong and not at all reactive. just a little bit of wanking before i stretch a bit and crack the kelly starrett book.