Author Topic: a fast and explosive donkey!  (Read 1081000 times)

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LBSS

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Re: no bounce, need bounce
« Reply #510 on: September 24, 2010, 09:12:14 am »
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hah nice man.. good stuff on the jumps & getting props for being a chris johnson.

keep this going, don't do anything too far beyond threshold and get a set back, just a reminder :F


Yeah thanks for the reminder. I did manage to stop myself as soon as I felt the sprints getting a little slower and the jumps a little lower and even that felt good. Like, Yeah, I have self-control! Low volume is okay if quality is good and there's no point in beating yourself up for not doing more, if you've done what you can.
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 #511 on: September 26, 2010, 05:46:01 pm »
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neutral focus
SH:SP:SR:SH:SP:SR:SH:SP:SR:SH:SP:SR:
power focus
SH:SP:SP:SR:SR:SH:SP:SP:SR:SR:
speed/reactivity focus
SP:SR:SR:SR:STIM:TEST

Having internet issues at home. Annoying. Anyway, yesterday:

warm up
jump rope/double unders
STW core stretches

work
5 yd sprint x a few
DLRVJ x a few
tuck jumps x10
ice skaters x10

squat 3x5x245
DL 5x295
bench 2x5x195, 4x195 (no spotter and lost focus, should have had last rep)
BOR 3x8x145
circuit x3
--BSS x12x95
--pull up x5
--dip x10

cool down

stretch

Felt good, squat was much better than last weekend. Gym is better on Sunday because there's basketball all day on Saturdays, but didn't have a choice because I had to go up to Pennsylvania today to see my brother.
« Last Edit: September 28, 2010, 05:17:50 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

LBSS

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Re: no bounce, need bounce
« Reply #512 on: September 26, 2010, 11:26:05 pm »
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The internet, she has returned. That was weird.
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 #513 on: September 27, 2010, 05:39:13 am »
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The internet, she has returned. That was weird.

big brother is watching u.

LBSS

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Re: no bounce, need bounce
« Reply #514 on: September 27, 2010, 05:05:21 pm »
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The internet, she has returned. That was weird.

big brother is watching u.

God damn, I knew 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

LBSS

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Re: no bounce, need bounce
« Reply #515 on: September 28, 2010, 09:14:21 pm »
0
neutral focus
SH:SP:SR:SH:SP:
SR:SH:SP:SR:SH:SP:SR:
power focus
SH:SP:SP:SR:SR:SH:SP:SP:SR:SR:
speed/reactivity focus
SP:SR:SR:SR:STIM:TEST

warm up
double unders
core stretches
sprinter's warm up

work
10y sprints uphill x3 -- my toes are fuuuucked up. Time to actually make an appt with an ortho. Ugh.
DLRVJ x10 -- inconsistent but okay
ice skaters 2x10
tuck jumps 2x10

REA squat 2x3x75
jump squat 3x3x75
circuit x3
--push up x25
--leg lower x12
--chin up x8
--crunch +40x15

cool down
core stretches, slow
other stretches
rolled butt and ITB
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 #516 on: September 29, 2010, 03:43:42 am »
0
neutral focus
SH:SP:SR:SH:SP:
SR:SH:SP:SR:SH:SP:SR:
power focus
SH:SP:SP:SR:SR:SH:SP:SP:SR:SR:
speed/reactivity focus
SP:SR:SR:SR:STIM:TEST

warm up
double unders
core stretches
sprinter's warm up

work
10y sprints uphill x3 -- my toes are fuuuucked up. Time to actually make an appt with an ortho. Ugh.
DLRVJ x10 -- inconsistent but okay
ice skaters 2x10
tuck jumps 2x10

REA squat 2x3x75
jump squat 3x3x75
circuit x3
--push up x25
--leg lower x12
--chin up x8
--crunch +40x15

cool down
core stretches, slow
other stretches
rolled butt and ITB

how are toes messed up? from jamming into the shoe?

LBSS

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Re: no bounce, need bounce
« Reply #517 on: September 29, 2010, 09:26:06 am »
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No, same problem I've been having for months with the left toe. My avatar is an x-ray of my left foot, showing the bone spur and malformed metacarpophalangeal joints. (Fun word, isn't it?) Problem is, now the pain has spread to the right big toe, and for whatever reason -- I haven't adapted or figured out how to compensate yet, maybe -- the right one hurts a lot more. They feel normal most of the time, but anything where my toes have to be in serious extension is hard. Sprinting, for example. I cut off the sprints because the starts hurt too much.

Larger photo is somewhere back in the recesses of this journal. Let me see if I can find 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

LBSS

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Re: no bounce, need bounce
« Reply #518 on: September 29, 2010, 09:31:23 am »
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Found the x-ray:

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 #519 on: September 29, 2010, 08:24:53 pm »
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jog x20-25 minutes, easy pace

STW core stretches

felt nice, beautiful night
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 #520 on: September 30, 2010, 04:13:14 am »
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Found the x-ray:



daayum.. bigger xray is big, and scary.. that looks "sharp".

LBSS

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Re: no bounce, need bounce
« Reply #521 on: September 30, 2010, 05:30:47 pm »
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I must beat Joe to 1000 posts.
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 #522 on: September 30, 2010, 05:30:55 pm »
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DONE! I AM KING OF THE ADARQ.ORG NERDS!
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 #523 on: September 30, 2010, 07:58:52 pm »
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Stupid fucking tropical rainstorm Nicole. Was supposed to do sprints and jumps today but everything is soaking wet. Oh well. I wish I were still in college...
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 #524 on: September 30, 2010, 08:00:32 pm »
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On the plus side, I finally got a new pair of running shoes today. Ladies, I give you the Brooks Racer ST 4:

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