Author Topic: a fast and explosive donkey!  (Read 1081992 times)

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LBSS

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Re: a fast and explosive donkey!
« Reply #780 on: January 04, 2011, 10:59:22 am »
-1
Mine's should be "have sex with someone/something else than own hand". Whatever. :ninja:

whoa...

it's a good resolution. all power to the vagina hand, but actual vaginas are more fun.  :D
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: a fast and explosive donkey!
« Reply #781 on: January 04, 2011, 11:16:28 am »
-1
Quote from: adarq
BW =
SORENESS =
ACHES/INJURIES =
FATIGUE =
DIET =

WORKOUT:
...

COMMENTS:
...

gonna start using the adarq format. want to keep better track of that other stuff. and having to write down diet, even if it's just like, "adequate today," or whatever, will help.
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: a fast and explosive donkey!
« Reply #782 on: January 04, 2011, 11:39:58 pm »
-1
BW = idk
SORENESS = none
ACHES/INJURIES = none
FATIGUE = not terrible but i didn't get enough sleep last night either, more like not very focused
DIET = should have eaten something in the afternoon, otherwise good

s2: power
- RATING (6/10)
not enough sleep, bad food timing

- warmup

- 10 yard dashes x 5

-ME jumps (~5-7 x 2) - if feel very stale, 1-step lead ins
slipped on the first one. tried to move to the other hoop but wasn't having it. fucking bitches need to clean that floor more often. substituted:

-depth jumps 3x5

-depth drops 4x3

- ME MR halftuck: 5 x 5
was feeling sluggish so skipped. i'm so retarded. i know the solution but i don't do it.

- ME MR pogo: 3 x 5
same

- JUMP SQUAT: 2 x 3 (30%)
60,60

- SQUAT 3x8x175
felt fantastic, oddly

- S1: dips @ 3 x AF
+8 x15,15,10 -- one more than last time, it's okay

- S1: pullups @ 3 x AF
8,8,6

- OPTIONAL: CORE (Y/N?)
N

- 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

LBSS

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Re: a fast and explosive donkey!
« Reply #783 on: January 05, 2011, 08:20:08 pm »
-1
foam roll

40/30/20/10 squat/crunch/push up(/2) ladder -- short and easy, just to get blood flowing a little bit

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: a fast and explosive donkey!
« Reply #784 on: January 06, 2011, 02:16:02 am »
0
foam roll

40/30/20/10 squat/crunch/push up(/2) ladder -- short and easy, just to get blood flowing a little bit

stretch

where's the ADARQ (TM) format wtf?????

vag

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Re: a fast and explosive donkey!
« Reply #785 on: January 06, 2011, 07:33:16 am »
0
Why are you squatting so light lately? An injury i missed or getting back from xmas off?
Checked fast a few pages back but didn't find anything...
Target training paces (min/km), calculated from 5K PR 22:49 :
Easy run : 5:48
Tempo run : 4:50
VO2-max run :4:21
Speed form run : 4:02

---

it's the biggest trick in the run game.. go slow to go fast. it doesn't make sense until it smacks you in the face and you're like ....... wtf?

LBSS

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Re: a fast and explosive donkey!
« Reply #786 on: January 06, 2011, 09:24:34 am »
-1
foam roll

40/30/20/10 squat/crunch/push up(/2) ladder -- short and easy, just to get blood flowing a little bit

stretch

where's the ADARQ (TM) format wtf?????

Wasn't planning to use it for random SMR/stretching/cardio days, but maybe I should...

Why are you squatting so light lately? An injury i missed or getting back from xmas off?
Checked fast a few pages back but didn't find anything...

Injured hip mildly after I got my new squatting shoes, so I rested a bit, backed way off and went back to higher reps to try to get the tissues conditioned properly before I get back into heavier stuff.
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: a fast and explosive donkey!
« Reply #787 on: January 06, 2011, 10:20:45 pm »
-1
BW = idk
SORENESS = none
ACHES/INJURIES = none
FATIGUE = none
DIET = fine, more veggies than usual because half the people made salad for the staff meeting/pot luck at work today

Gym was a complete waste. I was at work til 8:20 so didn't get to the gym until 9, then realized that the worthless, snivelling old fucks were having their weekly game so I couldn't use the court. I am terrible at improvising in the gym, once thrown from my planned workout I'm lost. So I did some SMR, shot the shit with a guy I'm gonna take snatch lessons from sometime soon, who has all the SMR toys imaginable. Then once the fucks stopped playing, I did some sprinter's warm ups and did 5 sprints. They felt great, light and fast. Then I tried one jump and slipped, got pissed and at that point it was 9:45, the gym was closing in 15 minutes and I called it a night.

 :pissed:
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: a fast and explosive donkey!
« Reply #788 on: January 06, 2011, 10:21:46 pm »
-1
I want/need:
  • a scale
  • a tiger tail
  • a different place to do jumps
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

Flander

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Re: a fast and explosive donkey!
« Reply #789 on: January 07, 2011, 02:22:01 am »
0
What is it you do for a living?

I want/need:
  • a scale
  • a tiger tail
  • a different place to do jumps

Tiger tail like from vinnie the pooh?

LBSS

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Re: a fast and explosive donkey!
« Reply #790 on: January 07, 2011, 09:34:22 am »
-1
What is it you do for a living?

I work in international development. The programs I manage deal primarily with disaster risk reduction and humanitarian assistance, so, for example, responding comprehensively to the flooding in Pakistan. Although if you ask adarq, I'm a spy for the CIA.

I want/need:
  • a scale
  • a tiger tail
  • a different place to do jumps

Tiger tail like from vinnie the pooh?


Tiger tail like this:



Also, lol @ "vinnie" the pooh. You Europeans...
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

ssr7

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Re: a fast and explosive donkey!
« Reply #791 on: January 07, 2011, 03:20:06 pm »
0
I want a tiger tail too! It was on my xmas wish-list, but I never ended up getting one:/

LBSS

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Re: a fast and explosive donkey!
« Reply #792 on: January 08, 2011, 06:40:25 pm »
-1
BW = idk but I'm about to buy a scale
SORENESS = none
ACHES/INJURIES = right toe was bugging a little but nothing major
FATIGUE = none, which is odd because I didn't sleep well
DIET = ok, sipped protein shake starting halfway through workout, which I don't normally do. Liked that.

s1: volume-strength
- RATING (7/10)

- warmup

- ME jumps (~5-7 x 2)
basketball games going on, so subbed in
- depth jump 3x3
- depth drop 3x3

- MR double leg bounds: 5 x 5
shot hoops during rest periods, couldn't miss

- SQUAT: 3 x 8
185,185,185

- trap bar DL 3x5
275,275,275 == first time doing these in forever, super light

- OHP: 3x5
120,120,120 == hard

- DB row: 3x8
70,70,70

- UNILATERAL: 3 x 8e (BSS)
140,140,140 (2x70# db) == hard

- OPTIONAL: CORE (Y/N?)
full sit up 3x15+25# plate

- curlzzz
2x10x15

- tricep extension
2x10x30

- 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

LBSS

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Re: a fast and explosive donkey!
« Reply #793 on: January 08, 2011, 06:42:17 pm »
-1
I feel totally awesome right now, btw. It was a good workout.
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: a fast and explosive donkey!
« Reply #794 on: January 08, 2011, 08:12:00 pm »
0
lol @ vinnie the pooh.


I feel totally awesome right now, btw. It was a good workout.

awesome, trap bar was beastin`.