9316
Introduce Yourself / Re: for 45" running vert
« on: December 13, 2010, 12:15:09 am »
^^^ Good post. Need to keep that in mind myself.
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9317
Pics, Videos, & Links / Re: GREAT SQUATTTING THREAD
« on: December 13, 2010, 12:10:10 am »9318
Progress Journals & Experimental Routines / Re: cowed77's time to get up!
« on: December 13, 2010, 12:09:39 am »
What everyone else said. At least get to a decent PT.
9319
Pics, Videos, & Links / Re: GREAT SQUATTTING THREAD
« on: December 12, 2010, 11:58:55 pm »9320
Progress Journals & Experimental Routines / Re: ARowe's Journal
« on: December 12, 2010, 11:37:02 pm »Cool. FWIW, here's a tutorial my man Jimmy put together about how to do it: http://beastskills.com/tutorials/tutorials/54
Yea thanks, somebody linked that to me a few weeks ago. That's actually when I decided I wanted to start working on it. You know that guy?
Yeah he's a trainer at my gym.
9321
Basketball / Re: Basketball fights, bad fouls, hard shit, dirty shit, etc..
« on: December 12, 2010, 07:02:26 pm »
HAHAHAHAHAHAAHAHHAHAHAHAHAHAHAHA
Doing Duke proud...
Doing Duke proud...
9322
Football / Re: Metrodome Collapses
« on: December 12, 2010, 06:35:53 pm »I'm impressed that their security cameras are A) in color and B) record sound.
http://www.myfoxtwincities.com/dpp/news/snow-collapses-metrodome%2C-vikings-postponed-dec-12-2010
those are not security cameras, if you ever go to a nfl game, they have cameras everywhere
the impressive thing is that they were on
Haha, good point bmully. I guess I always figured those cameras came and went with the TV crews but now that I think about it that makes no sense.
9323
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: December 12, 2010, 06:23:02 pm »
s3: power
- RATING (8/10)
- warmup
- 10 yard dashes x 5
-ME jumps (~5-7 x 2)
not great, 30-31, one about 31.5. Just off, which was surprising because I felt good and sprints were not bad.
- ME MR tuck: 5 x 5
same, just felt a bit off; jumps were noisier than usual
- ME MR pogo: 3 x 5
same
- C1: MSEM squat: 1 x 8 (80-85%), 15-30s between singles
265 == felt good, pretty fast
- C1: JUMP SQUAT: 2 x 3 (30%)
85 == I think my transitions are still pretty slow but I was getting decent height
- C1-info: 2 rotations
- S1: dips @ 3 x AF
15, 15, 15 (last set AF)
- S1: pullups @ 3 x AF
8, 8, 6 (last set AF)
bicep curls 10x20e
two-hand DB OH tricep extension 10x40
- OPTIONAL: CORE
crunch x60
side crunch x25e
cut it off because I thought I was going to be late for something but then shit got canceled...w/e
- STRETCH
felt nice
- RATING (8/10)
- warmup
- 10 yard dashes x 5
-ME jumps (~5-7 x 2)
not great, 30-31, one about 31.5. Just off, which was surprising because I felt good and sprints were not bad.
- ME MR tuck: 5 x 5
same, just felt a bit off; jumps were noisier than usual
- ME MR pogo: 3 x 5
same
- C1: MSEM squat: 1 x 8 (80-85%), 15-30s between singles
265 == felt good, pretty fast
- C1: JUMP SQUAT: 2 x 3 (30%)
85 == I think my transitions are still pretty slow but I was getting decent height
- C1-info: 2 rotations
- S1: dips @ 3 x AF
15, 15, 15 (last set AF)
- S1: pullups @ 3 x AF
8, 8, 6 (last set AF)
bicep curls 10x20e
two-hand DB OH tricep extension 10x40
- OPTIONAL: CORE
crunch x60
side crunch x25e
cut it off because I thought I was going to be late for something but then shit got canceled...w/e
- STRETCH
felt nice
9324
Football / Re: Metrodome Collapses
« on: December 12, 2010, 06:16:52 pm »
I'm impressed that their security cameras are A) in color and B) record sound.
9325
Progress Journals & Experimental Routines / Re: ARowe's Journal
« on: December 11, 2010, 01:18:19 pm »
Cool. FWIW, here's a tutorial my man Jimmy put together about how to do it: http://beastskills.com/tutorials/tutorials/54
9326
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: December 10, 2010, 09:53:13 am »
Forgot to mention: Right ankle (the one I've sprained repeatedly) was tweaking a little after the first set of MSEM squats. Went away very quickly though and no trouble on the second set.
9327
Nutrition & Supplementation / Re: DOPE recipes!
« on: December 10, 2010, 09:37:40 am »That sounds good dude...do you guys have Nando's Chicken in America....if you can't get it order some of that sauce you'd prolly like it LBSS...sooo damn good!
Dude there's a Nando's like three blocks from my office. Delicious.
9328
Nutrition & Supplementation / Re: DOPE recipes!
« on: December 10, 2010, 09:37:24 am »
If you want to get fancy, this is the best appetizer recipe I know:
fresh baguette
however many slices of high-quality bacon (i.e. not the shit you buy in plastic at the supermarket...get it from the butcher)
boursin cheese
asparagus
slice baguette along the diagonal, pieces should be about 1/2" thick. lay on a cookie sheet in a single layer. toast in oven at 400 degrees for a couple of minutes. you know, like making toast.
trim and then steam asparagus until spears have turned bright green, then immediately plunge them into ice water. chop asparagus and bacon to same length as baguette slices.
spread boursin cheese on baguette slices. lay bacon and then asparagus on each slice. how much you put on will depend on the size of the baguette, but it shouldn't completely cover the bread.
eat.
NB: the plunging into ice water part is really important.
fresh baguette
however many slices of high-quality bacon (i.e. not the shit you buy in plastic at the supermarket...get it from the butcher)
boursin cheese
asparagus
slice baguette along the diagonal, pieces should be about 1/2" thick. lay on a cookie sheet in a single layer. toast in oven at 400 degrees for a couple of minutes. you know, like making toast.
trim and then steam asparagus until spears have turned bright green, then immediately plunge them into ice water. chop asparagus and bacon to same length as baguette slices.
spread boursin cheese on baguette slices. lay bacon and then asparagus on each slice. how much you put on will depend on the size of the baguette, but it shouldn't completely cover the bread.
eat.
NB: the plunging into ice water part is really important.
9329
Nutrition & Supplementation / Re: DOPE recipes!
« on: December 10, 2010, 09:28:44 am »
Two halved boneless chicken breasts (total 4 pieces of meat), about 2 lbs
half cup of fresh cilantro, chopped
5-6 garlic cloves, finely chopped
juice from 2 limes
2 tablespoons honey
2 tablespoons olive oil
salt
pepper
preheat oven to 350. combine all ingredients in a bowl. mix around. put in a ziploc bag or cover with saran wrap and put in fridge for at least 30 mins. put chicken on a baking sheet and bake for ~25 minutes or until center of thickest piece of chicken is white.
half cup of fresh cilantro, chopped
5-6 garlic cloves, finely chopped
juice from 2 limes
2 tablespoons honey
2 tablespoons olive oil
salt
pepper
preheat oven to 350. combine all ingredients in a bowl. mix around. put in a ziploc bag or cover with saran wrap and put in fridge for at least 30 mins. put chicken on a baking sheet and bake for ~25 minutes or until center of thickest piece of chicken is white.
9330
Progress Journals & Experimental Routines / Re: ARowe's Journal
« on: December 10, 2010, 09:24:19 am »Pussy workout:
4x6-8 leg extensions
4x6-8 leg curls
2 core exercises for 3 sets each.
Pussy.
How's the flag coming?