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Author Topic: a fast and explosive donkey!  (Read 1859527 times)

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aiir

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Re: a fast and explosive donkey!
« Reply #2745 on: October 31, 2014, 09:03:26 am »
0
respect to the consistency/work ethic with the hours you're working!
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LBSS

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Re: a fast and explosive donkey!
« Reply #2746 on: October 31, 2014, 10:10:56 am »
0
thanks man. gotta keep just doing something.

tonight:

WEIGHT: ???
SORENESS: none
ACHES/INJURIES: left shoulder a little
MENTAL STATE: okay

- warm up

- depth jump 16" x 4,4,4

- superset x 3
-- DB jump squat 8s x 2
-- SVJ x 2
flying on the SVJs. felt high.

- pogo x 8,8,8

- stretch
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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 #2747 on: November 02, 2014, 01:12:57 pm »
0
back in kabul.

WEIGHT: ???
SORENESS: none
ACHES/INJURIES: center-front of right foot
MENTAL STATE: good

- warm up

- depth jump 18" x 5,5,4
third set best.

- superset x 2
-- DB jump squat 15s x 3; 20s x 3
-- one-step RVJ x 4

- pogo x 5,8,8

- stretch

wanted to work out last night to make up for the day i missed but i was too tired/headachey from traveling. waking up at 2:20 AM and spending the next 13 hours in transit will do that. my feet often get a bit fucked up after extended time in planes, today's ache was NBD and will be gone by tomorrow.
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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 #2748 on: November 03, 2014, 09:19:33 am »
0
WEIGHT: ???
SORENESS: none
ACHES/INJURIES: right hip during beginning of jog but it went away
MENTAL STATE: good

- easy-to-moderate hill workout on treadmill x 20 mins
HR 155-165

- superset x 3
-- DB OHP 50s x 5
-- neutral chin x 5

- dip x 5

- neutral chin x 5

- dip position leg raise x 10,10

- stretch

ETA: someone reminded me tonight that kabul is 6000 feet (1800m) above sea level. does make a difference.
« Last Edit: November 03, 2014, 01:32:32 pm by LBSS »
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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: a fast and explosive donkey!
« Reply #2749 on: November 04, 2014, 06:39:49 am »
0
Quote from: LBSS on November 03, 2014, 09:19:33 am
ETA: someone reminded me tonight that kabul is 6000 feet (1800m) above sea level. does make a difference.

Sure does!
Once at a ski travel, we had lunch at this chalet that is a little higher than 3800m ( 12500ft ).
Man, it felt like being on a ship, thing is built on a rock and yet we felt moving, feeling dizziness and nausea. Crazy!

Heh, found it : http://www.zermatt.ch/en/Media/Restaurants-bars-clubs/mountain-restaurant-Zermatt-Matterhorn-glacier-paradise
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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

---

Quote from: adarqui on May 17, 2021, 04:57:01 pm
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 #2750 on: November 04, 2014, 11:34:36 am »
+2
WEIGHT: ???
SORENESS: none
ACHES/INJURIES: right hip, right calf
MENTAL STATE: good

- warm up
right calf started acting up immediately after i started jumping rope although it hadn't bothered me before today. right hip was wonky off and on throughout the day, especially going up stairs. rode the stationary bike for a bit instead.

- dead lift singles up to 165
that pretty much ties my all-time PR (365 lbs) although i haven't DL'd in literally years. it was not a terribly stressful rep, double overhand grip with no problem. decided discretion was the better part of valor and the gym was closing anyway.

was working until too late to get much of a longer workout in, and the calf thing put a cramp in the planned jumping workout. oh well, this was fun :)
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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 #2751 on: November 05, 2014, 01:02:35 pm »
0
WEIGHT: ???
SORENESS: none
ACHES/INJURIES: right calf still a little wonky
MENTAL STATE: tired

- warm up
did the bike again after bouncing around a little and deciding to take 'er easy.

- DB OHP 50s x 6
L shoulder protest

- neutral chin x 6

- superset x 2
-- DB OHP 30s x 12
-- neutral chin x 9+3; 6+6

- DB shrug 50s x 20

- stretch
Logged
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 #2752 on: November 06, 2014, 09:15:46 am »
0
WEIGHT: ???
SORENESS: hamstrings a little
ACHES/INJURIES: none, right calf was there when i first started jumping rope but went away
MENTAL STATE: okay

- warm up

- depth jump @12" x 5,5

- superset x 2
-- DB jump squat 15s x 3
-- one-step RVJ x 4

- one-step RVJ x 4

- superset x 3
-- BB hip thrust 40 x 12; 80 x 10,10
-- L-sit x 10s

thursday night is friday night in afghanistan.

 :lololol:
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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 #2753 on: November 07, 2014, 12:32:46 pm »
+1
WEIGHT: ???
SORENESS: none
ACHES/INJURIES: none
MENTAL STATE: okay

- warm up
bike

- superset x 3
-- DB OHP 35s x 10
-- neutral chin x 6+4; 5+5; 5+5

alright. tomorrow begins the 33-hour trip back to DC. made it to the end having worked out 14/18 days, or 14/15 non-travel days. pretty close to my goal of working out in at least some respect every day that i wasn't in the air. no progress on anything, really, but at least i got my heart rate up and challenged myself a little bit every day.

ETA: also i think 30 chin ups is the most i've ever done in one session. even if neutral is the easiest grip.
« Last Edit: November 07, 2014, 12:39:47 pm by LBSS »
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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

seifullaah73

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Re: a fast and explosive donkey!
« Reply #2754 on: November 10, 2014, 09:36:59 am »
0
hey mate

I was wondering how long before I can start doing maximal effort sprints and then move on to heavy weight lifting, as after the dentist removed the tooth, one of the assistants who gives advice, said no heavy lifting or running, but did not say for how long, I can see the hole, but how long do you think it will take for the hole to cover up completely and how long before I can start running again, there is still little pain.
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Warm up drills
   - a walk, b skip quick powerful switch (heel to hams focus), a runs, dribbles small to big to run, straight leg to runs (force, reflex, go up/forward). force to hit the ground before it hits the ground knee/hip is at 90 degrees.
   - acceleration: low heel recovery, shin angle low, drive legs back before hitting the ground and drive thighs/knee forward not up
-------------------------------------------------------------
Measuring reminder:
5 toe to heel steps = 148cm
------------------------------------------------------------------------

�Strength comes from the legs, Power comes from the torso and Speed comes from the arm.� � Al Vermeil
Arm also aids the legs in driving it down with power - seifullaah73

My Progress Log
A Journey to Running fast and Jumping High
http://www.adarq.org/progress-journals-experimental-routines/my-journey-to-hypertrophy/

LBSS

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Re: a fast and explosive donkey!
« Reply #2755 on: November 10, 2014, 10:13:45 am »
+1
dunno man, i'm not a doctor or a dentist and i can't see your mouth so any advice i give you is pretty uninformed.

i had all four wisdom teeth out at once and didn't do any heavy or intense activity for at least a couple of weeks. i think there was a follow-up visit where the took the bandage packs out and after that i was pretty much okay. but your dentist may have used a different technique.

the hole is always gonna be there, it'll feel weird at first but eventually you'll get used it. i wouldn't do anything intense while it still hurts.
Logged
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 #2756 on: November 10, 2014, 10:17:30 am »
0
Quote from: vag on November 04, 2014, 06:39:49 am
Quote from: LBSS on November 03, 2014, 09:19:33 am
ETA: someone reminded me tonight that kabul is 6000 feet (1800m) above sea level. does make a difference.

Sure does!
Once at a ski travel, we had lunch at this chalet that is a little higher than 3800m ( 12500ft ).
Man, it felt like being on a ship, thing is built on a rock and yet we felt moving, feeling dizziness and nausea. Crazy!

Heh, found it : http://www.zermatt.ch/en/Media/Restaurants-bars-clubs/mountain-restaurant-Zermatt-Matterhorn-glacier-paradise

i don't generally get altitude sickness, although to be fair it's years since i was quite that high up. looks like a pretty sweet place for a meal, although maybe not if you're nauseated!
Logged
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

seifullaah73

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Re: a fast and explosive donkey!
« Reply #2757 on: November 10, 2014, 10:32:11 am »
0
Quote from: LBSS on November 10, 2014, 10:13:45 am
dunno man, i'm not a doctor or a dentist and i can't see your mouth so any advice i give you is pretty uninformed.

i had all four wisdom teeth out at once and didn't do any heavy or intense activity for at least a couple of weeks. i think there was a follow-up visit where the took the bandage packs out and after that i was pretty much okay. but your dentist may have used a different technique.

the hole is always gonna be there, it'll feel weird at first but eventually you'll get used it. i wouldn't do anything intense while it still hurts.

ok, thanks.
I will see after two weeks and see the dentist and ask about the state of mouth and if I can do any intense workout.
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Warm up drills
   - a walk, b skip quick powerful switch (heel to hams focus), a runs, dribbles small to big to run, straight leg to runs (force, reflex, go up/forward). force to hit the ground before it hits the ground knee/hip is at 90 degrees.
   - acceleration: low heel recovery, shin angle low, drive legs back before hitting the ground and drive thighs/knee forward not up
-------------------------------------------------------------
Measuring reminder:
5 toe to heel steps = 148cm
------------------------------------------------------------------------

�Strength comes from the legs, Power comes from the torso and Speed comes from the arm.� � Al Vermeil
Arm also aids the legs in driving it down with power - seifullaah73

My Progress Log
A Journey to Running fast and Jumping High
http://www.adarq.org/progress-journals-experimental-routines/my-journey-to-hypertrophy/

LBSS

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Re: a fast and explosive donkey!
« Reply #2758 on: November 12, 2014, 07:55:18 am »
0
last night:

WEIGHT: ???
SORENESS: none
ACHES/INJURIES: left shoulder but went away during jumps
MENTAL STATE: good

- warm up

- DLRVJ x ~15
surprisingly good considering the long layoff. didn't get any clean dunks with the #3 ball or with the dodgeball but they were going in. just bouncing up off the back iron or rattling in. ~34 and maybe 35 at the top end.

- paused squat 135 x 6,6
alternating below parallel and ATG. no back discomfort whatsoever.

- superset x 2
-- paused (i.e. powerlifting-style) bench 135 x 6
-- BB row 115 x 6

- RDL 135 x 6,6

- decline sit-up +18 x 6,6

- stretch

went easy for first day back in the gym. felt very good.
Logged
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 #2759 on: November 14, 2014, 08:52:23 am »
0
last night:

WEIGHT: ???
SORENESS: abs
ACHES/INJURIES: none
MENTAL STATE: okay

- warm up

- superset x 2
-- DB jump squat 25s x3
-- SVJ x 3

- squat 185 x 6,6

- DB RDL 80s x 10,10

pressed for time because i had to work late. squats felt okay, no pain but definitely need to re-groove them a bit.
Logged
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
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