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Author Topic: a fast and explosive donkey!  (Read 1860401 times)

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seifullaah73

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Re: a fast and explosive donkey!
« Reply #4740 on: November 02, 2018, 01:14:24 pm »
+2
Damn that crazy. Yep enmity between  barelvi and deobandis is quite big. Barelvi followers can be quite patriotic (immense love for their leaders can make them do some crazy shit).
Look after yourself.
« Last Edit: November 02, 2018, 01:17:53 pm by seifullaah73 »
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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/

adarqui

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Re: a fast and explosive donkey!
« Reply #4741 on: November 02, 2018, 06:00:15 pm »
0
Quote from: LBSS on November 02, 2018, 11:03:20 am
our head of security just called me to tell me not to leave the house tonight at all. apparently the founder of one of the biggest hard-right (deobandi) madrassas in pakistan was just shot dead in rawalpindi. some shit is getting set on fire tonight.

also a buddy just texted to remind me that the main protesters so far have been barelvi, another very conservative sect. no love lost between the two. yikes.

damn dude stay safe. i've been hearing alot about it over here (on NPR and online). crazy stuff, really unfortunate.

hope Bibi is out of the country by now, that sh*t is ridiculous.
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LBSS

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Re: a fast and explosive donkey!
« Reply #4742 on: November 04, 2018, 11:07:39 am »
+3
shit settled down quicker than expected because when push came to shove the government stumbled over backward. smh.

- run 10.57 km in 53:36

- SMR

- stretch

knees a bit achey. it's getting cool: i wore a long sleeved shirt tonight.
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Muscles are nonsensical they have nothing to do with this bullshit.

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LBSS

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Re: a fast and explosive donkey!
« Reply #4743 on: November 05, 2018, 11:37:29 am »
+2
- run 10.04 km in 50:55

- SMR

- stretch

quads a bit sore but exactly the same average pace as yesterday. wearing long sleeves is great because it means i can't glance at my watch without taking the extra step of pulling my cuff 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

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LBSS

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Re: a fast and explosive donkey!
« Reply #4744 on: November 07, 2018, 10:04:43 am »
+3
- run 11.0 km in 56:17 [tempo 1 km x 2 @ 4:04, 4:08 w/1 km jogging rest in between]

- stretch

meant to do 10k total, lol.
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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 #4745 on: November 25, 2018, 10:13:31 am »
+3
back. what an amazing trip. only worked out a few times but whatever, it was worth 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

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LBSS

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Re: a fast and explosive donkey!
« Reply #4746 on: November 26, 2018, 11:21:37 pm »
0
meant to run last night but started to get a headache on the drive home and it became crippling. went to bed at 9:30 and slept for 10 hours instead. head still hurts a bit this morning. but not a migraine. weird.
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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 #4747 on: November 27, 2018, 11:01:15 am »
0
- run 4.39 km in 21:12

- stretch

motivation very low, had to drag myself to the track. had a headache most of the day but it's gone now. glad to just sweat a little.
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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 #4748 on: November 27, 2018, 12:47:27 pm »
0
Quote from: LBSS on November 26, 2018, 11:21:37 pm
meant to run last night but started to get a headache on the drive home and it became crippling. went to bed at 9:30 and slept for 10 hours instead. head still hurts a bit this morning. but not a migraine. weird.

sucks :/ seems to happen quite often lately.

i've had a headache/jaw ache since getting bit by a mosquito (or something) 2 days ago. it's kind of crazy. bit my on my cheekbone and there's all kinds of pain in there. hoping i don't have zika. :<
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LBSS

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Re: a fast and explosive donkey!
« Reply #4749 on: November 28, 2018, 11:43:48 am »
+2
- run 7.57 km in 38:56

- stretch

right at good relaxed pace (5:08) but felt rusty. on the bright side, as i was getting home the guard from two houses down flagged me to stop and said that someone inside wanted to talk to me. curious, i waited. out came the brazilian deputy ambassador, who said he'd seen me running and wanted to tell me about a new track that's near our neighborhood. and that he'd be happy to run with me because it looks like i'm up for training. "really nice training," he said. and he gave me his card. funny.
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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 #4750 on: November 28, 2018, 11:15:35 pm »
0
Quote from: LBSS on November 28, 2018, 11:43:48 am
- run 7.57 km in 38:56

- stretch

right at good relaxed pace (5:08) but felt rusty. on the bright side, as i was getting home the guard from two houses down flagged me to stop and said that someone inside wanted to talk to me. curious, i waited. out came the brazilian deputy ambassador, who said he'd seen me running and wanted to tell me about a new track that's near our neighborhood. and that he'd be happy to run with me because it looks like i'm up for training. "really nice training," he said. and he gave me his card. funny.

that's cool hah.
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LBSS

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Re: a fast and explosive donkey!
« Reply #4751 on: November 29, 2018, 10:28:35 am »
+2
- run 8.58 km in 43:34

- 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

black lives matter

LBSS

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Re: a fast and explosive donkey!
« Reply #4752 on: December 02, 2018, 10:41:45 am »
+1
yesterday

- run 7.39 in 37:06

- pull up x 5,4,3,4,5

- stretch

got a full-body massage in the morning. felt great.

today

day got away from me. at least managed not to quit on my plan to start alternative 20 pull ups and 100 push ups workouts six days a week. smh.

- push up x 15,15,11,11,20

- stretch

no idea where i got that sequence from, lol. checked the site after i'd done four sets already and it should have been 12,17,13,13,17+. oh well i'll be on it tuesday.
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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 #4753 on: December 03, 2018, 11:09:29 am »
+1
- run 11.41 km in 1:02:34

- SMR upper back/shoulders and soleus/calves

- pull up x 4,3,3,4,5

- stretch

goal was to run more than one hour at slower than default pace. achieved. knees achey now.
« Last Edit: December 03, 2018, 11:18:40 am 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 #4754 on: December 04, 2018, 10:17:15 am »
0
running motivation super low at the moment. got home from work and just quit on myself.   :-[

- push ups x 14,19,14,14,20

- SMR calves/soleus

- 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
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