Author Topic: a fast and explosive donkey!  (Read 1081914 times)

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LBSS

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Re: no bounce, need bounce
« Reply #390 on: August 03, 2010, 11:29:51 pm »
-1
Low back was tweaking so bagged DL's after second warm-up set and added lunges to the circuit. Next time.

warm up
row x5mins
mobility

work
step up 3x10x165/ea
circuit x4
--lunge x50
--pull up x6
--leg lower x12
--push up x22

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

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LBSS

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Re: no bounce, need bounce
« Reply #391 on: August 04, 2010, 09:50:24 pm »
-1
warm up
row x3mins
mobility

work
bench 5x165, 5x175, 8x185
row 3x8x135,135,140
Pallof press 2x10x80

cool down

stretch

Short and sweet even though 8x185 is meh.
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 #392 on: August 06, 2010, 12:00:13 am »
-1
warm up
shoot hoops
foam roll
row x5mins (~1215m)

work
ankle rehab
trap bar DL 3x8x275 -- last few reps were singles on the last set, gonna keep the weight here next workout

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

zgin

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Re: no bounce, need bounce
« Reply #393 on: August 06, 2010, 07:26:41 am »
0
this log is so boring and depressing to read.
37.5

LBSS

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Re: no bounce, need bounce
« Reply #394 on: August 06, 2010, 07:54:17 am »
-1
this log is so boring and depressing to read.

Then why are you reading it?
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 #395 on: August 06, 2010, 07:08:13 pm »
0
this log is so boring and depressing to read.

Then why are you reading it?

x2

LBSS

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Re: no bounce, need bounce
« Reply #396 on: August 07, 2010, 06:20:45 pm »
-1
Went to practice today. Threw around some, ran a couple drills. Didn't cleat up. At the end did a little light sprinting + pushups and situps workout with a few of my teammates. Ankle felt okay.
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 #397 on: August 07, 2010, 08:51:22 pm »
0
Went to practice today. Threw around some, ran a couple drills. Didn't cleat up. At the end did a little light sprinting + pushups and situps workout with a few of my teammates. Ankle felt okay.

nice!

Joe

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Re: no bounce, need bounce
« Reply #398 on: August 07, 2010, 08:53:29 pm »
0
Went to practice today. Threw around some, ran a couple drills. Didn't cleat up. At the end did a little light sprinting + pushups and situps workout with a few of my teammates. Ankle felt okay.

nice!

x2
"i threaten to kill myself whenever my parnets tell me to get a job" - bjpenn

LBSS

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Re: no bounce, need bounce
« Reply #399 on: August 09, 2010, 09:25:52 pm »
-1
warm up
shoot hoops -- on fucking fire (for me), at least 80% going in from mid-range out to three point range
foam roll x40 mins (not a typo, this was intense)
mobility + jump rope

ankle rehab

work
trap bar DL 3x8x280 -- breezy (touch and go on second and third sets, but still)
BSS 5x120/ea, 2x5x100/ea (DBs)
Pallof press 3x10x70

cool down
stretch

Dicked around with the jump rope towards the end, felt great, no tweaking in the ankle and even got a good double-under roll going.
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 #400 on: August 10, 2010, 03:19:20 am »
0
warm up
shoot hoops -- on fucking fire (for me), at least 80% going in from mid-range out to three point range
foam roll x40 mins (not a typo, this was intense)
mobility + jump rope

ankle rehab

work
trap bar DL 3x8x280 -- breezy (touch and go on second and third sets, but still)
BSS 5x120/ea, 2x5x100/ea (DBs)
Pallof press 3x10x70

cool down
stretch

Dicked around with the jump rope towards the end, felt great, no tweaking in the ankle and even got a good double-under roll going.

nice session man, what's up with that foam rolling ??? lol.. did you feel good after? that's a pretty ELITE warmup :)

nice about the ankle too mang

LBSS

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Re: no bounce, need bounce
« Reply #401 on: August 10, 2010, 09:37:03 am »
-1
With respect to the foam rolling, my legs (IT bands, parts of quads, calves, peroneals, parts of hamstrings, soleus, etc.) are a mess. I basically just reeeeally took my time yesterday, doing long pauses on painful spots, of which I have lots. They feel fine most of the time but as soon as I start applying pressure the fun begins.
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 #402 on: August 10, 2010, 10:23:10 am »
0
With respect to the foam rolling, my legs (IT bands, parts of quads, calves, peroneals, parts of hamstrings, soleus, etc.) are a mess. I basically just reeeeally took my time yesterday, doing long pauses on painful spots, of which I have lots. They feel fine most of the time but as soon as I start applying pressure the fun begins.

Get a deep tissue massage?
"i threaten to kill myself whenever my parnets tell me to get a job" - bjpenn

LBSS

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Re: no bounce, need bounce
« Reply #403 on: August 10, 2010, 02:12:21 pm »
-1
With respect to the foam rolling, my legs (IT bands, parts of quads, calves, peroneals, parts of hamstrings, soleus, etc.) are a mess. I basically just reeeeally took my time yesterday, doing long pauses on painful spots, of which I have lots. They feel fine most of the time but as soon as I start applying pressure the fun begins.

Get a deep tissue massage?

Been there, done that. See my log a few pages back, all that trigger point therapy stuff is basically targeted deep tissue. It hurts like a motherfucker but once I'm done with conventional PT I'll probably start doing the manual therapy again like once a month or so.
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 #404 on: August 10, 2010, 02:18:58 pm »
0
With respect to the foam rolling, my legs (IT bands, parts of quads, calves, peroneals, parts of hamstrings, soleus, etc.) are a mess. I basically just reeeeally took my time yesterday, doing long pauses on painful spots, of which I have lots. They feel fine most of the time but as soon as I start applying pressure the fun begins.

Get a deep tissue massage?

Been there, done that. See my log a few pages back, all that trigger point therapy stuff is basically targeted deep tissue. It hurts like a motherfucker but once I'm done with conventional PT I'll probably start doing the manual therapy again like once a month or so.

Right-O.
"i threaten to kill myself whenever my parnets tell me to get a job" - bjpenn