Author Topic: a fast and explosive donkey!  (Read 345263 times)

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LBSS

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Re: a fast and explosive donkey!
« Reply #5115 on: February 08, 2020, 01:08:56 pm »
+3
- warm up run x 2 km

- mobilizations

- squat 102.5 x 5,5,4
prob had the last rep but it would have been a fight.

- DL 115 x 4
last rep sucked, did not try a fifth.

- bench 75 x 1; 70 x 1

- pull up x 6,2
weird, upper body strength just disappeared.

- hollow body hold 30s x 2

- stretch
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: run 14+ km
monday: lift
tuesday: run 10-12 km
wednesday: run 10-12 km
thursday: run 10-12 km
friday: rest
saturday: run tempo/VO2 max/speed x 6-8 km

LBSS

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Re: a fast and explosive donkey!
« Reply #5116 on: February 10, 2020, 01:07:05 pm »
0
today should include a run but i got some kind of (mild but nevertheless very irritating) eye infection, so no contacts, and it's raining, so running in glasses is frankly dangerous.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: run 14+ km
monday: lift
tuesday: run 10-12 km
wednesday: run 10-12 km
thursday: run 10-12 km
friday: rest
saturday: run tempo/VO2 max/speed x 6-8 km

LBSS

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Re: a fast and explosive donkey!
« Reply #5117 on: February 11, 2020, 05:29:26 pm »
+3
- warm up run x 2 km

- mobilizations
i freaking love the kelly starrett pre-squat hip opening sequence. why did i ever stop doing it. feels so good.

- squat 105 x 5,5,5
there we go.

- pull up x 7,6,5

- bench 75 x 4; 70 x 5
was running late, skipped third set and stretching

better than last time.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: run 14+ km
monday: lift
tuesday: run 10-12 km
wednesday: run 10-12 km
thursday: run 10-12 km
friday: rest
saturday: run tempo/VO2 max/speed x 6-8 km

LBSS

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Re: a fast and explosive donkey!
« Reply #5118 on: February 12, 2020, 06:48:07 pm »
+2
- treadmill run 10 km in 48:00

- stretch

EDIT: something a little tight in the arch of my right foot. to monitor.
« Last Edit: February 13, 2020, 03:21:45 am by LBSS »
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: run 14+ km
monday: lift
tuesday: run 10-12 km
wednesday: run 10-12 km
thursday: run 10-12 km
friday: rest
saturday: run tempo/VO2 max/speed x 6-8 km

LBSS

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Re: a fast and explosive donkey!
« Reply #5119 on: February 13, 2020, 05:06:13 pm »
+2
adarq is there any way to get a word count for a journal? i'm curious how long this thing really is.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: run 14+ km
monday: lift
tuesday: run 10-12 km
wednesday: run 10-12 km
thursday: run 10-12 km
friday: rest
saturday: run tempo/VO2 max/speed x 6-8 km

LBSS

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Re: a fast and explosive donkey!
« Reply #5120 on: February 15, 2020, 03:08:14 pm »
+1
- warm up run x 2 km

- mobilizations

- squat 107.5 x 5,5,4

- DL 115 x 5

- pull up x 7,7,3

- bench 72.5 x 5,5,3

- hollow body hold with alternating toe touches + bicycle crunches

- stretch
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: run 14+ km
monday: lift
tuesday: run 10-12 km
wednesday: run 10-12 km
thursday: run 10-12 km
friday: rest
saturday: run tempo/VO2 max/speed x 6-8 km

adarqui

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Re: a fast and explosive donkey!
« Reply #5121 on: February 15, 2020, 03:59:52 pm »
+2
adarq is there any way to get a word count for a journal? i'm curious how long this thing really is.

yea can probably just run a query & then do some simple sanitization on it. it'd probably be a bit skewed because of quoting etc. if it was my own code that wouldn't be a problem, but it's still this open source stuff :<

will try to get that for u today or tmw.

pc!

LBSS

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Re: a fast and explosive donkey!
« Reply #5122 on: February 16, 2020, 06:24:04 am »
+3
i'm starting to see the same people at the gym when i go, which makes sense given that i go roughly around the same time for each workout. a bunch of the people who hang out around and work out on the platforms are members of the UCL barbell club, who are clearly friends or at least friendly with each other. lots of banter, lots of filming each other and talking about lifting technique and that sort of thing. and they're not all men! it's nice. i mention it because there's a short little guy, broad-shouldered but not super thick or ripped, who's there every time i am, and who is the number one banterer. in fact in the weeks i've been going to the gym i'd never seen him touch a weight, just walk around and greet people in his tights and dead lifting shoes and A7 barbell grip shirt. i started to think it was a bit odd. like he was just performing being a gym rat without actually working out. do you even lift bro?

then yesterday i watched him DL 200 kg for a set of five and was like, oh, okay. right. do not judge a book by a tiny snapshot of its behavior.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: run 14+ km
monday: lift
tuesday: run 10-12 km
wednesday: run 10-12 km
thursday: run 10-12 km
friday: rest
saturday: run tempo/VO2 max/speed x 6-8 km

LBSS

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Re: a fast and explosive donkey!
« Reply #5123 on: February 16, 2020, 06:24:59 am »
0
adarq is there any way to get a word count for a journal? i'm curious how long this thing really is.

yea can probably just run a query & then do some simple sanitization on it. it'd probably be a bit skewed because of quoting etc. if it was my own code that wouldn't be a problem, but it's still this open source stuff :<

will try to get that for u today or tmw.

pc!

sick.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: run 14+ km
monday: lift
tuesday: run 10-12 km
wednesday: run 10-12 km
thursday: run 10-12 km
friday: rest
saturday: run tempo/VO2 max/speed x 6-8 km

LBSS

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Re: a fast and explosive donkey!
« Reply #5124 on: February 16, 2020, 12:59:20 pm »
+1
- run 9.54 km in 48:50
very windy. amazing sunset, post-storm skies rule.

- stretch

Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: run 14+ km
monday: lift
tuesday: run 10-12 km
wednesday: run 10-12 km
thursday: run 10-12 km
friday: rest
saturday: run tempo/VO2 max/speed x 6-8 km

LBSS

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Re: a fast and explosive donkey!
« Reply #5125 on: February 18, 2020, 05:27:07 pm »
+2
started a new volunteering gig and it has messed up my time management. no LT worry but i did not leave myself time to work out yesterday or today. back on track tomorrow. whoops.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: run 14+ km
monday: lift
tuesday: run 10-12 km
wednesday: run 10-12 km
thursday: run 10-12 km
friday: rest
saturday: run tempo/VO2 max/speed x 6-8 km

LBSS

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Re: a fast and explosive donkey!
« Reply #5126 on: February 19, 2020, 02:07:14 pm »
+3
- warm up run x 2 km

- mobilizations

- squat 110 x 5,3,2
lol

- pull up x 7,7,5
better

- push up x 20,20

- 45-degree hyper ISO x 30s

- stretch

intercostal thing tweaking a bit, annoying. glad i persevered with the squats although obviously i will be repeating 110.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: run 14+ km
monday: lift
tuesday: run 10-12 km
wednesday: run 10-12 km
thursday: run 10-12 km
friday: rest
saturday: run tempo/VO2 max/speed x 6-8 km

LBSS

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Re: a fast and explosive donkey!
« Reply #5127 on: February 22, 2020, 05:12:01 am »
+1
yesterday

- warm up run x 2 km

- mobilizations

- squat 110 x 5,4,4
will repeat once more. missing one rep is okay but not two.

- DL 120 x 4
mix of touch and go and dead stop. right pec felt a little strained after the fourth rep so i stopped.

- bench 75 x 5,4,3
pec totally fine. kind of odd, wonder what that feeling was if not a strain.

- pull up x 7,2
hands hurt. i think pull ups after DL just doesn't work somehow.

- cable row x 10,10
dunno what the weight settings mean on that machine so i just picked one that felt challenging but didn't pull me forward.

too crowded again to do core work or stretch. i'm gonna run today and will do core after that.

also, a lot of these barbell club kids are just not that strong. a couple of them are a lot bigger than me but they're throwing around weights way below what i was capable of back in the dunking days. like i'm 74 kg right now and squatting 110 for reps and it's baby weights, i feel bad about it. meanwhile, this big spanish dude who has all the cocky oly weightlifter mannerisms down pat was squatting 115 for sets of 4-5. another guy, a ripped crossfit bro with a shaved head, was DLing 140 for sets of 5 with veins popping out all over his head. that's not weak, but it's so much less than he looks like he should be able to lift, or than i could lift if i were even a little bit heavier and more muscular than i am now, much less as muscular as he is. i used to be able to squat that for sets of 5! then again, there's also that guy i mentioned the other day and a shredded japanese dude who reps 180+ squats, so they're not all hopeless.

it almost makes me want to commit more fully to lifting again. if would be fun to be able to squat 160+ again, bench 110+, and get my DL up to a quasi-respectable level (i was never good at DL). i won't, because i don't want to lose sight of the real goal of 18:xx. but it'd be fun.
« Last Edit: February 22, 2020, 05:25:51 am by LBSS »
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: run 14+ km
monday: lift
tuesday: run 10-12 km
wednesday: run 10-12 km
thursday: run 10-12 km
friday: rest
saturday: run tempo/VO2 max/speed x 6-8 km

LBSS

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Re: a fast and explosive donkey!
« Reply #5128 on: February 22, 2020, 01:29:40 pm »
+3
- run 12.68 km in 1:02:58
super windy. kept it relaxed and still averaged under 5:00, which is good.

- superset x 2
-- hollow body hold x 30s
-- superman x 30s

- stretch

watched a bunch of running videos today, got excited about picking up training as it starts to get lighter and a little warmer.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: run 14+ km
monday: lift
tuesday: run 10-12 km
wednesday: run 10-12 km
thursday: run 10-12 km
friday: rest
saturday: run tempo/VO2 max/speed x 6-8 km

LBSS

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Re: a fast and explosive donkey!
« Reply #5129 on: February 24, 2020, 02:21:13 pm »
+2
- warm up run x 2 km
a little faster than i've been doing it, 13kph. felt fine and saved me 40 seconds of treadmill boredom, lol.

- mobilizations

- squat 110 x 5,5,5
nailed it

- bench 75 x 5,5,4

- pull up x 7,7,5

- low cable row x 10,10/side

- bicycle crunch x 20,20

- stretch

didn't feel super strong, nevertheless made progress.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: run 14+ km
monday: lift
tuesday: run 10-12 km
wednesday: run 10-12 km
thursday: run 10-12 km
friday: rest
saturday: run tempo/VO2 max/speed x 6-8 km