Author Topic: a fast and explosive donkey!  (Read 1081813 times)

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LBSS

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Re: no bounce, need bounce
« Reply #345 on: July 14, 2010, 09:10:37 pm »
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Word. Can't do pool stuff, cause no regular pool access. I'll see what the PT says next week about movement. Tonight:

warm up
foam roll x20 mins
incline walk x7 mins @ 7.0 degree slope and 4.0 mph
mobility

work
trap bar DL 3x8x238
BSS iso hold x60s/ea
bw circuit x3
--neutral chin up x10, 10, 6 FAIL
--push up x20
--adv glute thrust x10x3s hold
--leg lower x10 (I am getting beast at these, legs almost straight and almost to the ground and no back movement)

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

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zgin

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Re: no bounce, need bounce
« Reply #346 on: July 14, 2010, 09:18:43 pm »
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u wud save so much energy if u just put lyle mcd and aragon links into ur sig.
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LBSS

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Re: no bounce, need bounce
« Reply #347 on: July 14, 2010, 11:13:43 pm »
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u wud save so much energy if u just put lyle mcd and aragon links into ur sig.

Brilliant.
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 #348 on: July 16, 2010, 10:50:04 am »
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Last night: aimless shit.

foam roll x20mins
mobility
ankle rehab:
--calf raise on box 2x15x5s hold at the top
--calf stretch 2x15s/ea
--soleus stretch 2x15s/ea
--plantar flexors stretch x15s/ea

row x5mins @easy pace
incline walking x10mins @ easy pace (how can walking not be easy?) 9.0 incline, 4.2 mph
christ indoor cardio is boring

shoot hoops x15-20mins, was on fire for a while and even made a half court shot, first try.  ;D No glass, nothing but net (well, and back rim).

stretch

I'm gonna bring a book next time for the incline walking to see if I can push it a little bit longer. It's boring as crap but my HR did get up to 131 or so, which is just at the bottom of needing to breathe above normal for me. Plus my ankle felt okay on the rows, so that's good news. Mostly I was just looking at different ways to get my HR up a bit without running. Meant to do core but got lazy
« Last Edit: July 16, 2010, 10:54:30 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

LBSS

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Re: no bounce, need bounce
« Reply #349 on: July 16, 2010, 09:59:52 pm »
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Tonight. Major DOMS in lats.

warm up
shoot hoops
mobility
stretching

work
calf raises on box 2x15x5s hold at top
bench 5x135, 5x155, 9x175 -- could have done at least one or two more reps but no spotter
BB BOR 3x8x135
bw circuit x3
--swiss ball ham curl x15, 20, 20
--ab wheel rollouts x10, 10, 10
--leg lowers x10, 10, 10
--BSS iso hold x60s/ea -- OW

cool down

shoot hoops
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 #350 on: July 16, 2010, 10:04:28 pm »
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Tonight. Major DOMS in lats.

warm up
shoot hoops
mobility
stretching

work
calf raises on box 2x15x5s hold at top
bench 5x135, 5x155, 9x175 -- could have done at least one or two more reps but no spotter
BB BOR 3x8x135
bw circuit x3
--swiss ball ham curl x15, 20, 20
--ab wheel rollouts x10, 10, 10
--leg lowers x10, 10, 10
--BSS iso hold x60s/ea -- OW

cool down

shoot hoops
stretch

nice workout, how'd that bw circuit go?

peace

LBSS

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Re: no bounce, need bounce
« Reply #351 on: July 17, 2010, 01:53:32 am »
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Thanks dude, it felt nice. Can turn everything up a notch on those except the BSS isos. Holy shit man, I was breathing so hard by the end of that shit. My legs were on fiiiiiiiire.
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 #352 on: July 18, 2010, 02:14:18 pm »
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Yesterday: Walked around a whole bunch.

Today: ankle rehab circuit* plus a bunch more walking around and PIGGING THE FUCK OUT on delicious food.  ;D

*For the record, the ankle rehab circuit goes like this (x2):
--calf raises x15x5s hold at top
--soleus stretch x15s/ea
--calf stretch x15s/ea

then toe/plantar flexor stretch x60s/ea
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 #353 on: July 19, 2010, 09:39:41 am »
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Ahem, ahem. Ladies and gentlemen (well, gentlemen), I would like to take this occasion to bring y'all's attention to the fact that I am now a Hero Member.

A thank ya, a thankyaverymuzh.
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 #354 on: July 19, 2010, 05:11:27 pm »
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Ahem, ahem. Ladies and gentlemen (well, gentlemen), I would like to take this occasion to bring y'all's attention to the fact that I am now a Hero Member.

A thank ya, a thankyaverymuzh.

how do i downgrade your status? been trying to find out for hours but i can't fig it out! dammit.

you have been a hero in our hearts since day one, fyi.

LBSS

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Re: no bounce, need bounce
« Reply #355 on: July 19, 2010, 09:43:03 pm »
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warm up
shoot hoops -- had the stroke, everything was falling
foam roll x15-20mins
mobility

ankle rehab circuit

work
trap bar DL 3x8x250
BSS 2x10x50 -- too easy
circuit x3
--chin ups x10, pull ups x5, chin ups x5 -- pussy
--pull throughs x10x70, 100, 100
--push ups x20
--sit ups x50
side plank x30s/ea

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 #356 on: July 19, 2010, 10:19:27 pm »
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warm up
shoot hoops -- had the stroke, everything was falling
foam roll x15-20mins
mobility

ankle rehab circuit

work
trap bar DL 3x8x250
BSS 2x10x50 -- too easy
circuit x3
--chin ups x10, pull ups x5, chin ups x5 -- pussy
--pull throughs x10x70, 100, 100
--push ups x20
--sit ups x50
side plank x30s/ea

cool down
stretch

damn gotta get those chinups up!

LBSS

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Re: no bounce, need bounce
« Reply #357 on: July 19, 2010, 10:26:53 pm »
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I had no energy and high-rep chins were the most taxing part of the workout in terms of mental focus. Gotta just make sure I get something else to eat in the afternoon so I'm not dying after the main part of the 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

zgin

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Re: no bounce, need bounce
« Reply #358 on: July 19, 2010, 10:33:26 pm »
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come on lyle. i mean alan, er i mean lbss  ;)
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LBSS

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Re: no bounce, need bounce
« Reply #359 on: July 21, 2010, 03:52:06 pm »
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LOL, thanks zgin.

Meant to post this yesterday so I can reference it later.

Report on first full session of PT: Got there, they threw a heat pack around my ankle and let it sit for about ten minutes. Then the PT did some massage and manipulation of the foot and knee. Then she took me through some assisted stretches for each leg. She's a student (main guy was working with other patients but had an eye on, like last time) so I'm not sure she was doing the stretches exactly right. Then she had me do band-resisted exercises for dorsiflexion, plantar flexion, inversion and eversion. Then sitting up and picking up little stones with my toes and putting them in a bucket. Then moving a rolled towel across the floor by grabbing with my toes and moving them in without shifting my heel -- not sure I was doing this right and, again, not sure she knew enough to correct me. But that's okay.

Then bosu squats while shaking a Body Blade, set of 20. Then throwing a heavy ball against the angled trampoline while standing on each foot, 20 normal then 20 taking the ball back over my shoulder before throwing it. Then band around the upper part of the knees, spreading knees out while keeping feet together. Sets of 20 with a 5 second hold, first on my back and then on each side. These sucked, particularly lying on my left side, i.e. using my right glute. Then sideways band walks, 2 sets of down-and-back. Then prone hamstring curls, which I've been doing on my own.

Then 15 minutes of electrostim with my foot wrapped in an ice pack.

Then done.
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