Author Topic: a fast and explosive donkey!  (Read 1081235 times)

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PoPe

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Re: no bounce, need bounce
« Reply #435 on: August 17, 2010, 01:21:18 pm »
0
aight cool, sorry to dble up the info xD
5'11 / 76kg
REACH - 90/92"
SVJ - ~28"
RSLVJ - ~30"
RDLVJ - ~31"
squat - 130kg
bench - 110kg

LBSS

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Re: no bounce, need bounce
« Reply #436 on: August 17, 2010, 02:42:13 pm »
-1
aight cool, sorry to dble up the info xD

No worries, man. For what it's worth, I prefer a lacrosse ball to a golf ball. Smooth rolling over the floor > bumpy rolling over the floor. But that's just personal preference.
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 #437 on: August 18, 2010, 08:57:41 pm »
-1
Today was better.

warm up
jump rope incl. some double unders
mobility

ankle rehab

work
row x2000m = 7:19 -- Pleased with this considering how out of shape I am.
push ups in 60s = 43
inv rows in 60s = 28 -- cheated on two of these (chest not quite touching bar), so could call it 26

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 #438 on: August 19, 2010, 04:54:47 am »
0
Today was better.

warm up
jump rope incl. some double unders
mobility

ankle rehab

work
row x2000m = 7:19 -- Pleased with this considering how out of shape I am.
push ups in 60s = 43
inv rows in 60s = 28 -- cheated on two of these (chest not quite touching bar), so could call it 26

cool down
stretch

nice, when you going to test vert etc?

peace

LBSS

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Re: no bounce, need bounce
« Reply #439 on: August 21, 2010, 03:43:00 pm »
-1
When I get back from the beach  ;D ;D ;D ;D ;D

Leaving tomorrow, going for a week. Will jump rope, do some bw stuff and some really beginner-level power and reactive stuff (think line hops, SVJ, etc.). Then it's back in action for realz.
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 #440 on: August 21, 2010, 04:32:24 pm »
0
When I get back from the beach  ;D ;D ;D ;D ;D

Leaving tomorrow, going for a week. Will jump rope, do some bw stuff and some really beginner-level power and reactive stuff (think line hops, SVJ, etc.). Then it's back in action for realz.

nice, which beach you going to ?

peace

LBSS

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Re: no bounce, need bounce
« Reply #441 on: August 24, 2010, 01:45:18 am »
-1
Emerald Isle, NC.

Since I'm online anyway, here's what I did yesterday and today (in addition to walking on the beach and swimming in the ocean):

Sunday 8/22 -- biked x6 miles, played tennis x45 minutes, low intensity

Monday 8/23 -- played tennis x60 minutes, low intensity, played kadima x20 minutes, very low intensity.

Forgot my !(*#&$(*& jump rope at home. Oops.

Also, adarq,  :highfive: for the new emoticons.
« Last Edit: August 24, 2010, 01:46:51 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 #442 on: August 24, 2010, 01:57:36 am »
0
Emerald Isle, NC.

Since I'm online anyway, here's what I did yesterday and today (in addition to walking on the beach and swimming in the ocean):

Sunday 8/22 -- biked x6 miles, played tennis x45 minutes, low intensity

Monday 8/23 -- played tennis x60 minutes, low intensity, played kadima x20 minutes, very low intensity.

Forgot my !(*#&$(*& jump rope at home. Oops.

Also, adarq,  :highfive: for the new emoticons.

jump rope without a rope like alex maroko, just mimic the movement.. lolsjk.

nice man, i like the workouts.. having fun & getting back in shape :D

np about the emoticons :)

peace

Joe

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Re: no bounce, need bounce
« Reply #443 on: August 24, 2010, 08:19:29 am »
0
I was confused about what Kadima was...I knew it was a political party in Israel, but I figured that you were not playing that, so I googled it. Up comes the political party. In Israel, which is the only country I have ever seen that game played, it is called matkot.

Thought you would like to know that.
"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 #444 on: August 29, 2010, 11:05:47 pm »
-1
I was confused about what Kadima was...I knew it was a political party in Israel, but I figured that you were not playing that, so I googled it. Up comes the political party. In Israel, which is the only country I have ever seen that game played, it is called matkot.

Thought you would like to know that.

Good to know. Knew the game was Israeli but just assumed Kadima was what they called it there, too. I'm still calling it Kadima, though.

Anyway, back home after a record-setting drive (6.5 hours, usually takes eight). Beach was so awesome, I really needed the break. Dreading work tomorrow morning a little bit, though. I'll probably spend the entire day going through emails and I'm afraid my boss is going to be pissed that I didn't check email at all last week. Oh well. Worth it. Going to try to work out tomorrow, too. Foot was feeling a little wack about midway through the week but it's gotten better. Played tennis today with my dad after we got home and everything felt great. Time to start really training.
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 #445 on: August 30, 2010, 10:09:30 am »
-1
Alright, let's do this again:

AGE: 23

HEIGHT: 5-11 (reach 7-6)

WEIGHT: 169-173

SLEEP SCHEDULE: pretty regular, ~7 hours/night

BODY TYPE: borderline ecto/meso (i.e. "athletic")

GOALS: dunk, dunk, dunk, dunk. Be faster. Be in better shape.

CURRENT ABILITY: can't do it, can't do it, can't do it, can't do it. Am pretty "game-fast" in my sport of choice because I'm smart. But my pure acceleration and straight-line speed leave a lot to be desired. Am in "good shape" relative to the general population but not so much relative to where I want to be.

INJURY HISTORY: right ankle sprain x4, right collarbone dislocation x1, lots of nagging shit here and there over the years

TRAINING HISTORY & ACHIEVEMENTS:
more or less regular training for two years now. Beyond simple strength improvements, I haven't achieved much of anything

CURRENT ACTIVITY LEVEL AND/OR TRAINING PROGRAM: I work at a desk, so my activity from 9-6 is mainly just however much fidgeting I do, which is a lot. Walk to and from work and the gym, it's a triangle about a mile on each side. So 2-4 miles of walking per day. Work out in the gym three days per week plus ultimate frisbee practice on Saturdays. Tournament September 11-12 will require several days of recovery and, insh'allah, similar thing will happen on October 2-3.

BRIEF OVERVIEW OF CURRENT DIET: It's fine.

IMPORTANT ACTIVITIES:
Work can be erratic. Usually out by 6-6:15 but sometimes have to be here until 7:30 or 8. Can cause stress, which undoubtedly affects workouts. Ultimate on Saturdays.

So, what do you think, adarq? What's the plan?
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 #446 on: August 30, 2010, 09:38:12 pm »
-1
K so my ankle is not better. Was getting some pains up and down the outside of my calf during my warm up so I scrapped my planned workout (lower body) and did ankle rehab plus core.

warm up
blah

work
ankle circuit x2
--calf raises x10, 10 w/5s pause at the top
--balancing on cushion x60s/ea
--stretch calf and soleus x10-15s
--double unders + other jump rope x a bunch
core circuit x3x40# DB
--weighted crunches x15
--leg lowers x10 (unweighted)
--side bend x10/ea
--GM w/DB behind head x10

cool down
row x500m
stretch
« Last Edit: August 31, 2010, 02:18:22 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 #447 on: August 31, 2010, 05:03:36 am »
0
K so my ankle is not better. Was getting some pains up and down the outside of my calf during my warm up so I scrapped my planned workout (lower body) and did ankle rehab plus core.

warm up
blah

work
ankle circuit x2
--calf raises x10, 10 w/5s pause at the top
--balancing on cushion x60s/ea
--stretch calf and soleus x10-15s
--double unders + other jump rope x a bunch
core circuit x3x40# DB
--weighted crunches x15
--leg lowers x10 (unweighted)
--side bend x10/ea

cool down
row x500m
stretch

how bad was the pain ? :/

LBSS

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Re: no bounce, need bounce
« Reply #448 on: August 31, 2010, 08:52:27 am »
-1


how bad was the pain ? :/

Not sharp, stabbing pains. More like the kind of deep ache where the muscle feels really weak, almost like when someone gives you a deadarm. All the way up the outside of my calf to the back/outside of my knee. Needless to say, not the most stable feeling in the world, so I didn't push it. Got to make another PT appointment to get it checked up on.
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 #449 on: August 31, 2010, 01:23:52 pm »
-1
News flash: Weighted core exercises make your core sore.
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