Author Topic: a fast and explosive donkey!  (Read 1081766 times)

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LBSS

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Re: no bounce, need bounce
« Reply #195 on: March 23, 2010, 11:10:52 pm »
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Workout tonight:

Warm up
bike x5mins
usual (ish)

Work
bench 3x8x145 easy as balls
pull-ups 3x8xbw not as easy
       -during rest periods: bike or elliptical x2mins @easy-moderate pace
elliptical x10mins @moderate pace

Cool down
stretch

Ran out of time on the elliptical there cause the gym was closing.
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 #196 on: March 24, 2010, 03:55:47 pm »
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Gah so I just checked out a Q&A this podiatrist that I'm seeing on Friday did a while back in the Washington Post and the guy is all about orthotics and extra-supportive shoes and so on even for toddlers! The (dominant) side of me that loves being barefoot or wearing as little shoe as possible is reeeeally skeptical right now. If/when I have kids those little fuckers are gonna wear shoes as infrequently as possible. I kind of wish my appointment was RIGHT NOW, I'm really antsy about it for some reason.

Gotta be open minded, gotta be open minded, gotta be open minded.......
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 #197 on: March 24, 2010, 04:21:40 pm »
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Gah so I just checked out a Q&A this podiatrist that I'm seeing on Friday did a while back in the Washington Post and the guy is all about orthotics and extra-supportive shoes and so on even for toddlers! The (dominant) side of me that loves being barefoot or wearing as little shoe as possible is reeeeally skeptical right now. If/when I have kids those little fuckers are gonna wear shoes as infrequently as possible. I kind of wish my appointment was RIGHT NOW, I'm really antsy about it for some reason.

Gotta be open minded, gotta be open minded, gotta be open minded.......

ya im with you man.. orthotics (&strengthening) for kids in extreme situations with huge deviations, otherwise, strengthen those fuckers up.. It's kind of similar with the ADHD shit now too. Man, I was hyper as fuck as a kid, but that's because I am very imaginative/creative, the mind is always racing between tons of ideas. I'm so glad kids weren't put on that shit as often, probably would have lost a huge amount of creative development.

the over-prescription of america pisses me off pretty bad.

I don't even like taking medicine when I'm sick, yet most americans are pill popping daily for god knows how many "ailments".

so ya, don't rush to a decision on the orthotics, think it through.. those people like to put you on the spot :)

peace

LBSS

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Re: no bounce, need bounce
« Reply #198 on: March 24, 2010, 05:21:53 pm »
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Gah so I just checked out a Q&A this podiatrist that I'm seeing on Friday did a while back in the Washington Post and the guy is all about orthotics and extra-supportive shoes and so on even for toddlers! The (dominant) side of me that loves being barefoot or wearing as little shoe as possible is reeeeally skeptical right now. If/when I have kids those little fuckers are gonna wear shoes as infrequently as possible. I kind of wish my appointment was RIGHT NOW, I'm really antsy about it for some reason.

Gotta be open minded, gotta be open minded, gotta be open minded.......

ya im with you man.. orthotics (&strengthening) for kids in extreme situations with huge deviations, otherwise, strengthen those fuckers up.. It's kind of similar with the ADHD shit now too. Man, I was hyper as fuck as a kid, but that's because I am very imaginative/creative, the mind is always racing between tons of ideas. I'm so glad kids weren't put on that shit as often, probably would have lost a huge amount of creative development.

the over-prescription of america pisses me off pretty bad.

Word.
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 #199 on: March 25, 2010, 07:35:16 am »
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Last night:

Warm up
usual (minus lunges)
hamstring curls on physioball 3x30ish

Work
elliptical x32mins @moderate pace, HR ~158
stretch legs, ~5mins rest
core circuit

Cool down
stretch

The elliptical sucks. If I didn't hate the stationary bike so much, I would definitely have done that instead. Going to see about running this weekend, test the ol' knee out a bit. Beautiful day predicted for Saturday + cherry blossom festival = perfect running conditions. But we'll see.
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 #200 on: March 25, 2010, 09:52:57 pm »
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Got lazy tonight for some reason. Fuck 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 #201 on: March 29, 2010, 01:12:33 pm »
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Well it's been a couple of days of near-complete rest. Today will continue that and then tomorrow it's back on the horse to see how weak I've gotten since last week.

Podiatry update: X-rays taken, temporary orthotics made, stretching prescribed. Talk about surgery and alternatives and will follow up on Wednesday now that the X-rays are in.
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 #202 on: March 30, 2010, 09:00:37 pm »
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In good news (rare lately when it comes to my body), my knee felt okay today. Nothing too strenuous, just wanted to get back in the gym and get the muscles working a little bit. No jumps yet cause of the knee but I'll try some on Thursday

Warm up
usual

Work
jump squat 3x3x95 -- knees were coming in a little on some of these, had to adjust
squat 3x8x225
SS x3
  • OHP x8x75
  • inv row x10xbw, bw+25, bw -- need to find a better way to add weight than throwing a plate on my stomach
core circuit x3 (MB 14#)
  • MB OH throw x10
  • MB Russian twist x20
  • back extension x6x3s hold at top

Cool down
spin x5mins
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: no bounce, need bounce
« Reply #203 on: March 31, 2010, 06:25:47 pm »
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Saw podiatrist today. Upshot: Gonna get some custom orthotics to wear pretty much all the time. Gonna keep going to MT. And gonna get surgery in October.

Also, looking at x-rays of yourself is cool.
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

vag

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Re: no bounce, need bounce
« Reply #204 on: March 31, 2010, 06:42:10 pm »
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Saw podiatrist today. Upshot: Gonna get some custom orthotics to wear pretty much all the time. Gonna keep going to MT. And gonna get surgery in October.

Also, looking at x-rays of yourself is cool.

Surgery!!! damn...
hope its for the best and that it doenst draw you back too much...
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?

adarqui

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Re: no bounce, need bounce
« Reply #205 on: March 31, 2010, 06:47:11 pm »
0
Saw podiatrist today. Upshot: Gonna get some custom orthotics to wear pretty much all the time. Gonna keep going to MT. And gonna get surgery in October.

what kind of issues are the orthotics supposed to help? just the toe or pronation issues etc?

Quote
Also, looking at x-rays of yourself is cool.

especially modern x-ray technology.. instantly shows up on bigscreens, excellent detail, etc.

pc man

LBSS

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Re: no bounce, need bounce
« Reply #206 on: March 31, 2010, 08:54:31 pm »
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Orthotics will be custom made (got some plaster casts today; they'll be ready in three weeks). They're supposed to change the way I toe-off, basically not allowing my big toes to extend so much and transferring the movement to the middle of my foot. Or something along those lines. I'll still get push off my toes, they just won't come up as much. On the x-ray you could clearly see that the joint there is not normally shaped. It's supposed to be a ball and socket, but mine is much more like two flat bones running past each other. And the joint space isn't big enough. All that has led to a nice bone spur on top of my foot. My metatarsal rubbing up against the spur is what's making me hurt. Also, I'm to get stiffer-soled shoes. Balls.

Anyway, had a nice easy workout today. It's so beautiful outside I can hardly believe it.

Warm up
shoot hoops -- not bad considering I haven't touched a basketball in at least a month
mobility

Work
stiff ankle hops 3x20s, ~30s rest
quick line hops 3x10s, ~30s rest
hamstring curls on physioball 2x35, 40 -- hard but not killing myself
run @easy pace x25mins, 3 miles -- 8:20 pace. HR was around 151. Something about running outside makes me able to go a lot faster than I could on a treadmill with lower HR and MUCH lower perceived effort. This run felt easy. Fuck treadmills.
core circuit w/MB

Cool down
stretch
foam roll -- hurt like a mother. Keep saying this but I really do need to get more consistent with soft tissue work.
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 #207 on: March 31, 2010, 09:11:47 pm »
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Orthotics will be custom made (got some plaster casts today; they'll be ready in three weeks). They're supposed to change the way I toe-off, basically not allowing my big toes to extend so much and transferring the movement to the middle of my foot. Or something along those lines. I'll still get push off my toes, they just won't come up as much. On the x-ray you could clearly see that the joint there is not normally shaped. It's supposed to be a ball and socket, but mine is much more like two flat bones running past each other. And the joint space isn't big enough. All that has led to a nice bone spur on top of my foot. My metatarsal rubbing up against the spur is what's making me hurt. Also, I'm to get stiffer-soled shoes. Balls.

ah ok.

Quote
Anyway, had a nice easy workout today. It's so beautiful outside I can hardly believe it.

was here today also..

Quote
run @easy pace x25mins, 3 miles -- 8:20 pace. HR was around 151. Something about running outside makes me able to go a lot faster than I could on a treadmill with lower HR and MUCH lower perceived effort. This run felt easy. Fuck treadmills.

ya i can't stand running on treadmills, i need changing scenery.

nice man how's the knee?

LBSS

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Re: no bounce, need bounce
« Reply #208 on: April 01, 2010, 10:16:04 am »
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Yeah but you live in Florida so it's not as special for it to be nice  ;)

Knee feels great, I'd say 95%. Still feel it a bit when I flex all the way back but for the most part it's normal.
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 #209 on: April 01, 2010, 10:56:30 pm »
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Workout today sucked ass. Also I gained a few pounds, which makes sense because I've been inactive an eating a lot. Funny how simple math works out like that. ANYway, today sucked. I was sore, mostly DOMS from the squatting, which didn't help.

Warm up
some bullshit
glute raises w/ 3s hold at the top

Work
DLRVJ x15-20, not sure how many, most around 29", a couple 30" (see? told you today sucked)
jump squat 3x3x95
OHP 10x95
said fuck it

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