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Author Topic: a fast and explosive donkey!  (Read 1859601 times)

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Coges

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Re: a fast and explosive donkey!
« Reply #3105 on: September 13, 2015, 08:03:57 pm »
+1
Damn! No good mate.
Hope the next few days settle it down for you.
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"Train as hard as possible, as often as possible, while staying as fresh as possible"
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vag

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Re: a fast and explosive donkey!
« Reply #3106 on: September 14, 2015, 06:21:39 am »
+1
 :ffffffuuuuuu: FFFFFFUUUUUUU, hope it proves to be nothing serious in the end!!!
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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?

maxent

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Re: a fast and explosive donkey!
« Reply #3107 on: September 14, 2015, 06:40:49 am »
+1
Auch. Hope you heal quickly.
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Training for balance in GPP and SPP.

LBSS

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Re: a fast and explosive donkey!
« Reply #3108 on: September 14, 2015, 08:25:28 am »
+1
thanks y'all. was reeeeeally stiff when i woke up this morning. trying to loosen it up gently by walking around, moving legs around, flexing glutes, etc. also ice and ibuprofen. prognosis for a low back strain is good, hopefully i'll be back to full strength in a few weeks. that seems like an impossibly long time right now but if i can at least be doing some conditioning, some BW stuff, some unilateral stuff before then then i'll be okay. for now, rest and ice.
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Muscles are nonsensical they have nothing to do with this bullshit.

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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 #3109 on: September 15, 2015, 08:58:11 am »
0
back has gotten progressively better over the course of each of the last two days, and it was easier to get out of bed this morning than yesterday. definitely worst in the morning, and it's pretty stiff and sore right now. if this rate of recovery continues i'll go to the gym on thursday just to get the juices flowing and 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 #3110 on: September 17, 2015, 10:10:40 pm »
0
WEIGHT: ???
SORENESS: none
ACHES/INJURIES: low back/SI joint
MENTAL STATE: good

- jump rope + lunges + joint circles x 25 mins

- some light upper pushing and pulling

- stretch

mostly just testing it out and breaking a sweat. back still stiff, bending over and twisting at the hips still not close to 100%, but feeling better. gotta remember to be cautious as it starts to feel good, reinjury is the absolute worst.
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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 #3111 on: September 20, 2015, 03:26:59 pm »
0
WEIGHT: ???
SORENESS: none
ACHES/INJURIES: low back/SI joint but mild
MENTAL STATE: good

- warm up

- full-court layups + free throws x a bunch
did as a superset of 4-6 layups and 5 FTs as rest, idk how many circuits

- superset x 5
-- DB lunge 15s x 16-18
-- push up x 15

- superset x 5
-- DB RDL 45s x 10
-- inverted row x 10

- stretch

good workout, good sweat, challenging but safe for back.

***LATER***

- walk x 5 miles
such a beautiful day, couldn't let it go to waste. pretty chill walk, only logging because of the distance.
« Last Edit: September 20, 2015, 08:12:05 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

LBSS

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Re: a fast and explosive donkey!
« Reply #3112 on: September 22, 2015, 09:02:15 pm »
0
gym closed because of yom kippur ffffuuuuu i forgot. #jccproblems

hamstring DOMS are serious from the DB RDLs.

motivation is in the shitter.

damn it.

tomorrow gym will also be closed but i will devise an alternative workout and do it.
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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 #3113 on: September 23, 2015, 09:12:55 pm »
+3
saw the pope today. real talk. he was 50 feet from me, waving out the window of his little black fiat.

WEIGHT: ???
SORENESS: hamstrings
ACHES/INJURIES: none
MENTAL STATE: good

- run x 2.1 miles
just about 8min/mile pace with stops now and then for red lights, easy, but man i am out of shape for running

- KB reverse suitcase lunge 35 x 10,10/leg

- extended stretch/mob

meh, better than nothing. gym's open again tomorrow.

pope!
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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

adarqui

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Re: a fast and explosive donkey!
« Reply #3114 on: September 24, 2015, 08:07:03 pm »
0
Quote from: LBSS on September 23, 2015, 09:12:55 pm
saw the pope today. real talk. he was 50 feet from me, waving out the window of his little black fiat.

ha, cool!


Quote
WEIGHT: ???
SORENESS: hamstrings
ACHES/INJURIES: none
MENTAL STATE: good

- run x 2.1 miles
just about 8min/mile pace with stops now and then for red lights, easy, but man i am out of shape for running

- KB reverse suitcase lunge 35 x 10,10/leg

- extended stretch/mob

meh, better than nothing. gym's open again tomorrow.

pope!
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LBSS

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Re: a fast and explosive donkey!
« Reply #3115 on: September 24, 2015, 08:39:15 pm »
0
WEIGHT: ???
SORENESS: hamstrings but not as bad. MAN that was some long-term DOMS.
ACHES/INJURIES: none but low back still sensitive
MENTAL STATE: good

- warm up

- SLRVJ and DLRVJ and SVJ x a whole bunch
submax, mostly from one and two steps. just wanted to get a volume of jumping in and test the back. was especially cautious on SVJ, did a bunch paused before doing some full swing ones.

- superset x 8
-- goblet squat 35 x 10
-- pull up x 4

- superset x 2
-- dip x 16,12+4
-- DB RDL 45s x 16

- stretch

will try ME jumping this weekend.
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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 #3116 on: September 26, 2015, 07:37:11 pm »
0
WEIGHT: ???
SORENESS: hamstrings a little and quads
ACHES/INJURIES: left knee tweaking minorly and weirdly, low back still sensitive
MENTAL STATE: good

- shoot around and layups x 35 mins
quads very sore, limited any kind of ME stuff

- mob/stretch x 20 mins
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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 #3117 on: September 27, 2015, 07:15:10 pm »
0
WEIGHT: ???
SORENESS: quads a little, lats a little
ACHES/INJURIES: right ankle, right knee, wth
MENTAL STATE: dead

- warm up

- DLRVJ x a few
terrible, could not exceed 32.5 off two steps, stopped. legs dead.

- squat 135 x 10,10,10
just testing, back felt good but right knee was protesting. weird.

- superset x 3
-- DB RDL 50s x 12
-- dip x 12
felt oddly unstable on the dips

- superset x 3
-- BSS x 10/leg
-- inverted row x 12

- stretch

weak, shitty workout. feel off.
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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 #3118 on: September 29, 2015, 09:35:40 pm »
0
WEIGHT: ???
SORENESS: none
ACHES/INJURIES: right knee
MENTAL STATE: okay

- warm up

- depth jump @10" x 8,8
legs completely dead, right knee fine on the first set but started bugging about halfway through the second

- lunges
knee not having it. fuck.

- DB RDL 80s x 12,12

- 4-way hip extension x 10/position/leg

- some other garbage

- stretch

don't know what's wrong, my legs are just dead. been sleeping fine, eating fine. in positive news i'd say my back is 100% again. just gotta keep grinding, it'll come back.
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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

John Stamos

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Re: a fast and explosive donkey!
« Reply #3119 on: September 29, 2015, 09:40:25 pm »
0
Maybe throw some knee sleeves on, it wont be a cure but it might help.  When I do thrusters I have knee, elbow sleeves and wrist wraps on...protect yourself before you wreck yourself!
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