Adarq.org

Upper body soreness is much better than yesterday, even after the upper body session after my sprints. My chest, in particular, is feeling much better.
Oddly, my quads are feeling sore from middle to a few inches above my knees. I can't remember the last time I've had soreness just in the middle of my legs.

Aside from that, today I realized my diet is growing slowly. I just haven't worried too much about stuffing myself, and I'm eating more anyway. I used to not bother with food while I was in my room doing homework or playing my trumpet, but now I go to the kitchen with the slightest hunger, even if I only end up eating cold cereal.

protein shakez!$$@

Yesterday during my sprint session I puked a little bit... again. It's getting really annoying that it happens with every high volume sprint work for 300IH or 400m. I did feel like it wasn't near as bad as other times, so it might just be a temporary thing.  I'm excited to see how squats and sprints go this week. My hurdles, mostly, have been feeling really clean and really fast.

damn puked again wtf?? heh.

looking forward to seeing some good workouts this week.. peace man

Yep, puked again.... like I said, it's really starting to bother me. It does seem to be getting better, so I can only hope it goes away soon.
Monday 11/08/2010:

-Warmup
-Double leg bounds: 5x5
-MR Tuck Jumps: 4x10
-MR Pogos: 4x5

-Squat: 3x5 @ 200 lbs. (felt a bit weak on these today, but I was going a bit deeper than before. I'll start bumping weight again next week)
-GHR: 1x6, 1x7, 1x5
-BB Calf Raise: 4x10 @ 155 lbs.

-Pullups: 2x6
-Dips: 2x10
-Both just bodyweight

-Stretch and PWO shake.

First few reps on every set of GHR are feeling awesome. The rest still hurt like hell, but that's okay. Squats felt a bit weak today, I'm not even really sure why, same weight and only an inch or two deeper shouldn't have made them that much harder. Started doing calf raises with a different focus (explosion up, pause, slow down, no bounce). Needless to say, it feels much more effective.

ya I like calf raises like that, we can bounce on reactive work.. for barbell work, need to keep it more strict.

pc

Here's the deal. I'm not really anywhere other than the pit in front of our school's auditorium stage lately, and that's where I'll be until next Tuesday. So until then, here's my plan for maintenance.

Nightly, after rehearsals:
http://artofmanliness.com/2009/06/26/a-bodyweight-workout-for-busy-men/

Basically that, but I'll be doing tons of hurdle stretches and pistol squats instead of split squats. Incline pushups instead of beyond range.
I'll also try some handstand stuff and one arm elbow levers. L sits will be added to my planks and pikes for core.

Also, I did actually get a workout in last Wednesday (somehow). I just didn't get a chance to right it down. No upper body though. Just 60m hurdle repeats for endurance. (Which sucked because I have no energy). Gotta find some time to eat during rehearsal or something. Protein shake is probably my only option.

i'd throw some higher rep glute bridges in if you feel you have more in you, ie, 3 x 50+ or something.. as long as you can experience some soreness the day after (or 2 days), which might happen the first time you do it.

pc!!

Finally got a chance to upload some vids. I still have to put together the 110H clips for upload later, but I'll post my 200m hurdle repeats and one armed pushup stuff here as soon as it's finished uploading.

nice man!!! for one arm pushup, i'd personally try to keep from arching so much on the way up, really squeeze the glutes, but i don't do them so..

hurdles looking good, how you been feeling? reactive/explosive/stronger still?

peace

nice man!!! for one arm pushup, i'd personally try to keep from arching so much on the way up, really squeeze the glutes, but i don't do them so..

hurdles looking good, how you been feeling? reactive/explosive/stronger still?

peace

Yeah. Normally I don't arch so much. I've never done them after a chest workout like on the vid. Squeezing the glutes actually helps a lot. I learned how to do them from the book the Naked Warrior. It teaches you to have full body tension in those kinds of exercises. Good stuff.

I think even with small maintenance work I'm still feeling myself getting weaker. Could just be the massive energy drain from everything I've been doing. Last time I did 110m hurdles I felt like I should have been able to run faster with a quicker start, but it didn't happen. That's the day I decided it was better to just go home from school and eat than workout and MAYBE have a protein shake and some real food before going back to rehearsals. I figure I'm better off staying close to where I am instead of going backwards from lack of nutrition.

damn i feel tired alr just looking at u run.

That's not even full race distance.  But I'm glad my sprinting seems so impressive to you.

First day back in any sort of real conditioning. Not weight lifting... but much more fun. Friend's opening up a gymn and we decided to play around today. Learned a proper handstand, but I'm too weak to keep it up. After a few tries I could hold it without trying to hard, but by the end I couldn't keep myself up.

Even more fun... I finally landed a back tuck. Not the crappy flip I was getting every couple months before I tore my deltoid, I got it solid. I probably did over thirty of those today  I took a clip on my phone, I'll upload it to the youtube later.

On the stretching end, his mom knows some weird stuff that got me touching my knees with my nose. Painful, but it felt really good afterward.

Oh, and there were a few sets of dips somewhere in there on the high bars, but I didn't bother keeping track.

I already feel my lats, core, shoulders and full legs hurting. I'm excited to see how I feel tomorrow.

And on another, almost unnecessary, comment... musical at school is over. I'll be going to the weight room Friday, once it's opened, to get back into lifting. I can finally go without having to worry about not having time to eat.

The flips get addicting. They make you feel like a boss.  Only downside... my legs hurt almost as much as after my squat days right now, my calves are more sore, and I'm pretty sure my abs haven't felt this awesome/sore in a really long time.