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Author Topic: cowed77's time to get up!  (Read 192214 times)

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LBSS

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Re: cowed77's time to get up!
« Reply #960 on: June 04, 2012, 12:46:46 pm »
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dude your OHP is getting pretty strong. closing on 5 x bw, no?
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https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

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cowed77

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Re: cowed77's time to get up!
« Reply #961 on: June 04, 2012, 03:46:49 pm »
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Nah, I pushed 65 last week, was abit of a struggle, but got it.

But my bw is now abt a steady 71kg. About 6kg more to bw press.
Not gonna happen for at least a month or so I believe.

My svj and dropstep svj is down slightly after the latest sprain.
Hope I can get back to jumping soon.
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BW: 74kg
Ht: 174cm, 5'8
reach: 220cm

cowed77

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Re: cowed77's time to get up!
« Reply #962 on: June 07, 2012, 12:13:19 pm »
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week 120

warmup, prehab (clams, cobras, leg swings)
MR tucks: 3 x 5
ankle hops: 3 x 250
jump snatch: 3 x (30, 40, 45)

stepups: 6 x (40, 50, 60, 65, 65)

s1: bench: 5 x (60, 70, 80, 90, 2*102.5) + finisher of 10 x 80kg
s1: m. row: 5 x (60, 70, 80, 90, 100)

hammer curls: 10 x (10, 10, 12.5, 12.5)
EZ preachers: 10 x (15, 17.5, 12.5, 10)

- didnt feel too strong, as can be seen by poor top set of bench
- bicep work done with 30-40 sec of rest. damn, everything felt way tougher with incomplete rest.
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BW: 74kg
Ht: 174cm, 5'8
reach: 220cm

cowed77

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Re: cowed77's time to get up!
« Reply #963 on: June 14, 2012, 09:46:00 am »
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week 121
monday

MR tucks: 3 x 5
ankle hops: 3 x 250
jump snatch: 3 x (30, 40, 45, 475)

stepups: 6 x (50, 60, 65, 67.5, 70)

s1: bench: 5 x (60, 70, 80, 90, 102.5)
s1: m.row: 5 x (60, 70, 80, 90, 100)

hammer curls: 10 x (10, 12.5, 12.5, 12.5)
EZ preachers: 10 x (15, 20, 17.5, 17.5)
BB curls: 10 x (20, 25, 20, 20)
Posted by Leong at 9:40 PM
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BW: 74kg
Ht: 174cm, 5'8
reach: 220cm

cowed77

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Re: cowed77's time to get up!
« Reply #964 on: June 14, 2012, 09:46:47 am »
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week 121
MR tucks: 2 x 5
sprints: 2 x flats
REA squats: 3 x (30, 40, 50, 60)

squats: 5 x (100, 110, 120, 125, 127.5)

s1: OHP: 5 x (45, 50, 55, 60, 62.5)
s1: pullups: 5 x (10, 15, 20, 25, 30)

calf raises: 10 x (100, 110, 120, 130, 130, 130)

RDL: 3 x 7 (100, 100, 100)

s2: tri pushdown: 10 x (31, 39, 44, 42)
s2: hammer curls: 10 x (10, 15, 12.5, 12.5)
s2: rear raises: 10 x (7.5, 10, 10, 10)

hanging wipers: 15, 12
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BW: 74kg
Ht: 174cm, 5'8
reach: 220cm

cowed77

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Re: cowed77's time to get up!
« Reply #965 on: July 07, 2012, 12:02:08 am »
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havent been posting.

had a few workouts since the last post, also had a 1 week layoff due to military duty.

played in the company tourney yesterday, high rim.
got an inch above. guesstimate 33 inches or so. slightly detrained jumping wise, havent been jumping max for a few weeks now, due to the strained left midfoot, and sprained right ankle.

but whenever i even get rim here, over at the other court where i recorded my pr, i usually jump pretty high.
probably just a mental thing.
so abit of optimism is in order here haha.  ;D
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BW: 74kg
Ht: 174cm, 5'8
reach: 220cm

cowed77

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Re: cowed77's time to get up!
« Reply #966 on: July 13, 2012, 02:41:25 am »
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week 124
warmup, prehab (clams, cobras, TKEs)
MR tucks: 2 x 5
sprints: 2 x flats

REA squats: 3 x (30, 40, 50, 60, 70)
squats: 5 x (100, 110, 120, 125, 125, 125)

s1: OHP: 5 x (45, 50, 55, 60, 50)
s1: pullups: 5 x 12

s2: incline DB bench: 10 x (20, 25, 25)
s2: DB row: 10 x (30, 28, 28)

hammer curls: 10 x (10, 12.5, 12.5, 12.5)
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BW: 74kg
Ht: 174cm, 5'8
reach: 220cm

cowed77

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Re: cowed77's time to get up!
« Reply #967 on: July 18, 2012, 12:05:51 pm »
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week 125
warmup, prehab (clams, cobras, TKEs)
MR tucks: 2 x 5
sprints: 2 x flats
a few dropstep jumps

REA squats: 3 x (30, 40, 50, 60, 70)
squats: 5 x (100, 110, 120, 125, 125, 125)

s1: OHP: 5 x (50, 55, 60, 60, 55)
s1: pullups: 5 x 12

s2: incline DB bench: 10 x (22.5, 22.5, 22.5, 22.5)
s2: DB row: 10 x (28, 28, 28, 28)



- squats felt ok.
- jumps went ok too, palm on ceiling on all but first try
- got myself inked just 2 days ago as a bday present, so workout felt abit icky.
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BW: 74kg
Ht: 174cm, 5'8
reach: 220cm

LBSS

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Re: cowed77's time to get up!
« Reply #968 on: July 18, 2012, 04:51:09 pm »
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so what's the tat?
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Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

black lives matter

cowed77

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Re: cowed77's time to get up!
« Reply #969 on: July 18, 2012, 06:32:45 pm »
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Lemme go post it up on photobucket...
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BW: 74kg
Ht: 174cm, 5'8
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cowed77

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Re: cowed77's time to get up!
« Reply #970 on: July 24, 2012, 04:55:10 am »
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 week 126
warmup, prehab (clams, cobras, TKEs)
MR tucks: 2 x 5
sprints: 2 x flats
a few dropstep jumps

REA squats: 3 x (30, 40, 50, 60, 70)
squats: 5 x (100, 110, 120, 125, 125)

s1: OHP: 5 x (50, 55, 60, 60, 60)
s1: pullups: 5 x 12

s2: incline DB bench: 10 x (22.5, 25)
s2: DB row: 10 x (28, 28)

- couldnt do much, ink on arm felt stretched. abit pain.
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BW: 74kg
Ht: 174cm, 5'8
reach: 220cm

cowed77

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Re: cowed77's time to get up!
« Reply #971 on: July 29, 2012, 10:13:13 pm »
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week 126
warmup, prehab (clams, shoulder swings, leg swings)
MR tucks: 3 x 5
depth jumps

stepups: 6 x (50, 60, 65, 65, 70)

s1: bench: 10 x (60, 65, 70, 70)
s1: rows: 10 x (60, 65, 70, 70)

hammer curls: 10 x (10, 10, 10, 10)
EZ preachers: 10 x (15, 15, 12.5, 10)

incline bench leg raises: 3 x 15
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BW: 74kg
Ht: 174cm, 5'8
reach: 220cm

cowed77

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Re: cowed77's time to get up!
« Reply #972 on: July 29, 2012, 10:13:51 pm »
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the fuck is this leg bone bruise shit......
the last time i sprained my leg, something like this happened.

didnt sprain it this time, thing just redeveloped at the same fucking spot.
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BW: 74kg
Ht: 174cm, 5'8
reach: 220cm

LBSS

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Re: cowed77's time to get up!
« Reply #973 on: July 30, 2012, 12:16:24 am »
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you sure you didn't just fall asleep outside while wearing tights with a hole in them?
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Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

black lives matter

cowed77

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Re: cowed77's time to get up!
« Reply #974 on: July 30, 2012, 03:07:11 am »
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haha no i did not.

but i wonder if there are any more serious implications... dammit.
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BW: 74kg
Ht: 174cm, 5'8
reach: 220cm
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