Author Topic: a fast and explosive donkey!  (Read 1081672 times)

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LBSS

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Re: no bounce, need bounce
« Reply #360 on: July 21, 2010, 09:30:55 pm »
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warm up
shoot hoops -- sucked ass, like whoa nitro
foam roll x15-20mins
ankle rehab circuit
mobility

work
bench 3x165, 3x175, 10x185 -- woot
BOR 3x8x145
circuit x3
--hip-up, foot on ground x15/ea
--ab wheel rollouts x10
--pull ups x5
--leg lowers x10
side plank x45s/ea

cool down

stretch
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

adarqui

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Re: no bounce, need bounce
« Reply #361 on: July 22, 2010, 12:12:10 am »
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warm up
shoot hoops -- sucked ass, like whoa nitro
foam roll x15-20mins
ankle rehab circuit
mobility

work
bench 3x165, 3x175, 10x185 -- woot
BOR 3x8x145
circuit x3
--hip-up, foot on ground x15/ea
--ab wheel rollouts x10
--pull ups x5
--leg lowers x10
side plank x45s/ea

cool down

stretch

nice on bench, what's whoa nitro?

LBSS

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Re: no bounce, need bounce
« Reply #362 on: July 22, 2010, 07:33:45 am »
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nice on bench, what's whoa nitro?


Thanks! I was pleased. Not sure but I think that's some kind of PR. "Like whoa nitro" is something my little something my brothers and I used to say to make something extreme. So, "That chick is hot like whoa nitro," or, "Holy shit, I sucked at basketball today like whoa nitro." Goofy, don't have any idea where it came from, but we used to say it all the time and we still do when we're around each other.

EDIT According to the Tim In Vermont ORM calculator (http://www.timinvermont.com/fitness/orm.htm), that gives me a max of 247, or almost 1.5xBW! Those things are pretty inaccurate but still that's nice. Closing in on the standard there. Can't wait for the first 5/3/1 workout (Saturday, I think) to see how many times I can rep out 195.
« Last Edit: July 22, 2010, 07:38:07 am by LBSS »
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

adarqui

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Re: no bounce, need bounce
« Reply #363 on: July 22, 2010, 03:29:18 pm »
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nice on bench, what's whoa nitro?


Thanks! I was pleased. Not sure but I think that's some kind of PR. "Like whoa nitro" is something my little something my brothers and I used to say to make something extreme. So, "That chick is hot like whoa nitro," or, "Holy shit, I sucked at basketball today like whoa nitro." Goofy, don't have any idea where it came from, but we used to say it all the time and we still do when we're around each other.

ah.. i remember "like whoa" used to be pretty badass after that rap song, appending "nitro" to it adds a level of geekness. good work.

Quote
EDIT According to the Tim In Vermont ORM calculator (http://www.timinvermont.com/fitness/orm.htm), that gives me a max of 247, or almost 1.5xBW! Those things are pretty inaccurate but still that's nice. Closing in on the standard there. Can't wait for the first 5/3/1 workout (Saturday, I think) to see how many times I can rep out 195.

nice man.. ya 1.5xBW bench is strong stuff, good job keep it up.

LBSS

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Re: no bounce, need bounce
« Reply #364 on: July 24, 2010, 12:18:20 pm »
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Thursday: Rehab + lazy
Yesterday: Lazy
Today: full body workout + punishing myself for being lazy
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

Joe

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Re: no bounce, need bounce
« Reply #365 on: July 24, 2010, 12:21:02 pm »
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LBSS's girl's log will be entitled "no jiggle, need jiggle"
"i threaten to kill myself whenever my parnets tell me to get a job" - bjpenn

cowed77

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Re: no bounce, need bounce
« Reply #366 on: July 24, 2010, 02:28:29 pm »
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1.5 bench is solid! u go dude!
BW: 74kg
Ht: 174cm, 5'8
reach: 220cm

LBSS

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Re: no bounce, need bounce
« Reply #367 on: July 24, 2010, 06:17:12 pm »
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Haha joe you're funny. My girlfriend jiggles just the right amount, though  ;D  And thanks cowed! Some bench frustration today but I think I'll have the 1.5xbw soon.

warm up
shoot hoops -- mixed bag
mobility
ankle rehab

work
trap bar DL 3x8x255 -- all reps felt fine but low back is feeling it a bit now. Got a vid, will post later.
bench 5x175, 3x185, 3x195 -- had more in me but the fucking spotter just grabbed the bar after three and re-racked it! WTF!
DB row 3x8x75 -- low back was feeling it so no BOR
circuit x4
--lunge x50 -- felt okay in stiff sneakers but I'll never be able to do these loaded cause I'm not stable enough when my left foot is back
--ab wheel rollout x10
--leg lower x10
side plank x45s/ea

cool down
stretch

EDIT Just looked at trap bar DL vid and I did 9 reps in the first set because I apparently have the counting skills of a 2-year-old.
« Last Edit: July 26, 2010, 12:21:01 pm by LBSS »
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

adarqui

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Re: no bounce, need bounce
« Reply #368 on: July 24, 2010, 06:34:20 pm »
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bench 5x175, 3x185, 3x195 -- had more in me but the fucking spotter just grabbed the bar after three and re-racked it! WTF!

i did that once to someone, I felt so bad..

when you have a less than optimal bench session, why don't you finish with some bench assistance? such as paused db bench/paused bb bench sets, etc?

peace man

LBSS

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Re: no bounce, need bounce
« Reply #369 on: July 26, 2010, 10:11:45 am »
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You're right, I should have. I even thought about it at the time but I was kind of thrown off by it and confused, so I ended up moving on. Oh well.

Glutes and low back were sore all day yesterday from the lunges and DL. No pain, though, which is good. Just soreness.
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

steven-miller

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Re: no bounce, need bounce
« Reply #370 on: July 26, 2010, 11:48:01 am »
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bench 5x175, 3x185, 3x195 -- had more in me but the fucking spotter just grabbed the bar after three and re-racked it! WTF!


Oh man, I feel ya, that sucks big time. Good job on the 185 lbs x 10, that's pretty strong for your weight!

LBSS

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Re: no bounce, need bounce
« Reply #371 on: July 26, 2010, 11:53:47 am »
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Thanks stevenhyphenmiller!
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

LBSS

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Re: no bounce, need bounce
« Reply #372 on: July 26, 2010, 10:08:34 pm »
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warm up
row x5mins @easy pace (~1100m)
mobility
ankle rehab

work
bench 5x165, 5x175, 9x185 -- no spotter for last set so stopped a bit early
BOR 3x165, 2x8x155, 8x135 -- form on these sucks so I dropped weight
core circuit x3
--ab wheel roll outs x12
--Pallof press x10x70/ea

cool down
stretch

Three things about today: didn't get enough sleep last night, got a sweet new TV (split with roommate), blueberries were cheaper than I have ever seen them at the grocery store.
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

LBSS

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Re: no bounce, need bounce
« Reply #373 on: July 27, 2010, 12:26:24 am »
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Trap bar DL from Saturday.

<a href="http://www.youtube.com/watch?v=c74jIajUW8s" target="_blank">http://www.youtube.com/watch?v=c74jIajUW8s</a>
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

zgin

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Re: no bounce, need bounce
« Reply #374 on: July 27, 2010, 12:51:35 am »
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nice tbdead  make sure to breath...
37.5