Author Topic: hector macho camacho on the verge of death  (Read 970 times)

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LBSS

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Re: hector macho camacho on the verge of death
« Reply #1 on: November 22, 2012, 12:04:42 pm »
0
the first ever winner of the name of the year contest.  :(

Quote
Names of the Year

2010 Nohjay Nimpson (NOTY High Committee)
Steele Sidebottom (The People)
2009 Juvyline Cubangbang (NOTY High Committee)
Barkevious Mingo (The People)
2008 Destiny Frankenstein (NOTY High Committee)
Spaceman Africa (The People)
2007 Vanilla Dong (NOTY High Committee and The People)
2006 Princess Nocandy
2005 Tanqueray Beavers
2004 Jerome Fruithandler
2003 Jew Don Boney Jr.
2002 Miracle Wanzo
2001 Tokyo Sexwale
2000 Nimrod Weiselfish
1999 Licentious Beastie (INVALIDATED 2006; Runner-up: Dick Surprise)
1998 L.A. St. Louis
1997 Courage Shabalala
1996 Honka Monka
1995 Ballots missing
1994 Mummenschontz Bitterbeetle (INVALIDATED 2006; Runner-up: Scientific Mapp)
1993 Crescent Dragonwagon
1992 Excellent Raymond
1992 Assumption Bulltron (Name of the Decade)
1991 Doby Chrotchtangle
1990 Otis Overcash
1989 Magnus Pelkowski
1988 No vote held
1987 No vote held
1986 No vote held
1985 Godfrey Sithole
1984 No vote held
1983 Hector "Macho" Camacho
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: long very easy run 80+ mins @ 5:40+ (14+ km)
monday: strength/cross training
tuesday: extensive tempo (7 km) OR fartlek (mostly easy pace with mix of strides, hills, long tempo) 45 mins (8+ km)
wednesday: easy run 60+ mins @ 5:20-5:30 (11+ km)
thursday: easy run 60+ mins @ 5:20-5:30 (11+ km), strength/cross-training
friday: rest
saturday: short tempo 6-8x500 @ sub-4:00 (7 km)

strength would be:
- hops 2x10
- box jumps or ME SVJ 2x5
- squats 3x6-8 or weighted BSS/lunges 3x10/leg
- RDL/hypers 2x10-12 or SLRDL 2x10-12/leg
- upper push myo-reps or sets to technical failure
- upper pull myo-reps or sets to technical failure
- leg raises, holds, pallof presses