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The NO FRANKOS gym is back! What exercise did you do today? #12

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Tobi +

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The NO FRANKOS gym is back! What exercise did you do today? #12




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Quote:

Originally Posted by Astro-Boy View Post

http://theclimbingcyclist.com/climbs...ark/mt-hotham/

I will run/walk/crawl that in under 7 hours no later than 31DEC14.

Your move, Tobi.

Quote:

Originally Posted by Astro-Boy View Post

Hotham is only 30km, I'm planning to do that as one of my long training runs.

Last edited by Tobi: 01-Aug-12 at 01:34pm

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First exercise post

2km swim, felt good, lapped a guy who was half quick.

Jake was on my when my hammy cramped up halfway down the pool on my last lap

Edit - doggin brothers represent

I solemnly swear not to oi franko in here this time

Last edited by little_brad: 01-Aug-12 at 01:46pm

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Hour of touch footy
More like borophyl
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today:

A. DL 10 x 2 @ 120 + 2 pairs average bands choked.
B. Hyperext iso holds 4 x 120 secs
C. Seated band leg curls 4 x 20/side
D1. Straight arm pulldowns 4 x 20
D2. Hanging leg raises 4 x 15

Followed by Tabata tuna sangas....
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Quote:

Originally Posted by Dr Boner View Post

The lesson here is: Never try.

I read that in your Saffa voice.

Quote:

Originally Posted by Kiron View Post

How about you people actually learn a little thing called having a fucking conscious and not being heartless sociopath you piece of shit.

الاستماع إلى ... ال التنفس المدينة.

اسم اللعبة هو ضوء يعمل.
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ps: love the shit out of the last coupla pages of the last thread.

Quote:

Originally Posted by Kiron View Post

How about you people actually learn a little thing called having a fucking conscious and not being heartless sociopath you piece of shit.

الاستماع إلى ... ال التنفس المدينة.

اسم اللعبة هو ضوء يعمل.
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today i blinked and became good at chin-ups.

4.7km at 4:36/km
100 double unders
20 chin ups (PR)
90 double unders
15 chin ups
90 double unders
12 chin ups
3x5 hand stand push ups
20 ring push ups
3x8 ring dips
80 double unders
3x5 handstand push ups
2 minute bridge
60 double unders

and then, to finish...

I managed

2 lots of 7 @ +25kg chin ups.

I will be interested to see what I can bust out at the start of the session. 132kg chin ups for reps (would be 2x15kg plates on belt)? bring it on.

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Originally Posted by Derelict View Post

It's the every part of existence part that I'm annoyed by. I talk about shit I like all the fucking time.

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Originally Posted by gotamangina View Post

It's like you're a philosopher.

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I Derp therefore I am.

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Quote:

Originally Posted by crabman View Post

I read that in your Saffa voice.

It's actually on the family crest of the Saffa side of the family.

Squats.
Bench.
Deads.
Dips.
Chin Ups.
Hanging Leg Raises.

It went ok. Bench was good. Deads were fucking atrocious. Beef rissoles after went well.

Quote:

Originally Posted by kzzy View Post

The music that I push in my opinion is probably a bit too mature for someone who listens to "Trance" but hey, we all have to start somewhere?

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Quote:

Originally Posted by cuddlebear View Post

today i blinked and became good at chin-ups.

jerk

ps - hey cuddlebear, whens leg day?
if i could think of something witty to say i'd put it here
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yesterday, did leg press + weighted lunges

Spoiler:
plus running and skipping work legs right?


will get poondaddy to verify the chins when I train with him next (in a few weeks)

Quote:

Originally Posted by Derelict View Post

It's the every part of existence part that I'm annoyed by. I talk about shit I like all the fucking time.

Quote:

Originally Posted by gotamangina View Post

It's like you're a philosopher.

Quote:

Originally Posted by SpaceMonkey View Post

I Derp therefore I am.

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300m full effort swim. Then chucked a 50% whitey

Laugh it up ****s :sobs:

a) I haven't been able to do anything for a month due to fucked disc (L5-S1)
b) I'm Scottish - we don't do swimming
c) I'm a flabby fucker

Gotta start somewhere.
















Again.
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Something is better than nothing man, good work!
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Quote:

Originally Posted by cuddlebear View Post

I will be interested to see what I can bust out at the start of the session. 132kg chin ups for reps (would be 2x15kg plates on belt)? bring it on.

Welcome to my world - chubby chins @ 135kgs. And when the shoulder gods are happy, +20kg external loading. No cheating... err no kipping..

Wish I could skip like you though CuddleBrah...
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Horrible session tonight, had nothing:
21-15-9
100kg deadlift
Hand stand push up
14:53

Way way slower than I've ever gone before, I was doing Kipping HSPU, still not sold on them.

Then 1300m 32kg KB farmers walk, 12:53. Time for a break for a few days I think.
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GoodLove +

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ahoi hoi

20km ride
80mins of touch rugby
20km ride

first proper sprinting ive done in 6 months at least, felt weird good man.

Im not built to run though.

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Originally Posted by big eddie View Post

Western Australian renaissance man (who knows that feel)

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Why do people call it a back pedal every time somebody explains themselves on the internet?

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Smash a BBQ chicken + large chips from the roost for lunch tommorow I reckon.
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Speedwork - 4x 800m @ ~4:53/km + 4min walking rest in between + ~1.3K warm up/cool down.

First speedwork run. I like this running fast thing. We dwarves are natural sprinters! Very dangerous over short distances!

A little dog was running circles around me (lol) in my second 800m which put my pace back to 5:20 and overall average pace to 5:00.

HR data says that I could go a tad faster so maybe ~4:40/km for next time.
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Went climbing outside by lantern, got elbow splints. Feels bad.
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Quote:

Originally Posted by PandaMonium View Post

Welcome to my world - chubby chins @ 135kgs. And when the shoulder gods are happy, +20kg external loading. No cheating... err no kipping..

Wish I could skip like you though CuddleBrah...

Faaark....and I was getting excited adding 15kg to my 88kg frame.

Quote:

Originally Posted by richmondtigers

His father had a sex change when his mum wanted a kid.

He mutilated his vagina not long afterwards.

To this day it is still in bad shape.

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Might go back tomorrow and work on deads technique with light weight. Really want to get it solid before I add anymore weight.

Quote:

Originally Posted by kzzy View Post

The music that I push in my opinion is probably a bit too mature for someone who listens to "Trance" but hey, we all have to start somewhere?

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Quote:

Originally Posted by PandaMonium View Post

Welcome to my world - chubby chins @ 135kgs. And when the shoulder gods are happy, +20kg external loading. No cheating... err no kipping..

Wish I could skip like you though CuddleBrah...

do you bend the bar when you do chinups? fucking hell...

And yeah, kipping is gay. I don't kip.

Quote:

Originally Posted by Derelict View Post

It's the every part of existence part that I'm annoyed by. I talk about shit I like all the fucking time.

Quote:

Originally Posted by gotamangina View Post

It's like you're a philosopher.

Quote:

Originally Posted by SpaceMonkey View Post

I Derp therefore I am.

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Oi Frankos.

8k easy run @ 5:40min/k
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Nice work dude... Steady progress.

Had my first post flu run, 8km relatively easy.

Last edited by Anselm: 01-Aug-12 at 09:09pm

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2 hours training tonight (iaito and jodo) after several months off. Knees wobbly as fuck from getting up and down constantly, but will pass.

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Originally Posted by chimby View Post

Needs more Prog imo.

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Did you get knocked down alot or was it from some movements in patterns?
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Movements in patterns, mainly from kneeling positions for Iaido and doing them over and over again.

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Originally Posted by chimby View Post

Needs more Prog imo.

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4km. 9m.
4km. 11m.
17km. 33m.

Quote:

Originally Posted by Kiron View Post

How about you people actually learn a little thing called having a fucking conscious and not being heartless sociopath you piece of shit.

الاستماع إلى ... ال التنفس المدينة.

اسم اللعبة هو ضوء يعمل.
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11km hills @ 5:19 min/k. What sort of an idiot would stay in a warm bed when you can run up and down hills for an hour in the cold?
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Tried to sneak in the 10k last night, right calf went in about 300 meters.



After Vegas it is then.
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Have a good trip Chharge.
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Quote:

Originally Posted by airconteka View Post

11km hills @ 5:19 min/k. What sort of an idiot would stay in a warm bed when you can run up and down hills for an hour in the cold?

I'm really going to miss my morning runs. Getting up is shit but it's always worth it once you're out there. Stars, sunrise, etc.
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Why aren't you running in the morning?

Quote:

Originally Posted by Kiron View Post

How about you people actually learn a little thing called having a fucking conscious and not being heartless sociopath you piece of shit.

الاستماع إلى ... ال التنفس المدينة.

اسم اللعبة هو ضوء يعمل.
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o.O

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45 minute company PT session

2 rounds of:
5 mins running @ ~5min/k
5 min beep test @ level 8
5 minutes boxing

Quote:

Originally Posted by Heraclitus

Out of every one hundred men, ten shouldn't even be there, eighty are just targets, nine are the real fighters, and we are lucky to have them, for they make the battle. Ah, but the one, one is a warrior, and he will bring the others back.

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That's 30 mins. Why lie, astro?
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Turn the tele on.

Quote:

Originally Posted by Kiron View Post

How about you people actually learn a little thing called having a fucking conscious and not being heartless sociopath you piece of shit.

الاستماع إلى ... ال التنفس المدينة.

اسم اللعبة هو ضوء يعمل.
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Quote:

Originally Posted by Poondaddy Shortbread View Post

That's 30 mins. Why lie, astro?

Warm up, changeovers, cool down, shutup franko.

Quote:

Originally Posted by Heraclitus

Out of every one hundred men, ten shouldn't even be there, eighty are just targets, nine are the real fighters, and we are lucky to have them, for they make the battle. Ah, but the one, one is a warrior, and he will bring the others back.

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Quote:

Originally Posted by Chharge View Post

Tried to sneak in the 10k last night, right calf went in about 300 meters.



After Vegas it is then.

so are you going to break your sobriety in Vegas? good luck fella! may as well do it properly.

6km run last night.
1km @ 6:00
then (800m @ 4:10 & 400 m @ 6:00) x4
600m cool down.
was on the treadmill though *ducks*
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Yep Mishh, going to break it and mostly likely me as well!
A few of the lads from the london contingent recently started doing Olympic lifts, so hoping for some sober lifting somewhere in between the cray, but I won't be holding my breath for it.
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if it was me, id have a few beers here before I went, first night you will be smashed after 2, para after 5, waste of a night in Vegas
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3 laps of the tan last night
1st lap in 12.53
lap 2 and 3 slow...very slow
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dude if you want to oly lift in vegas check out john broz's gym - http://www.averagebroz.com/ABG/ABG.html
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Quote:

Originally Posted by mlirosi View Post

3 laps of the tan last night
1st lap in 12.53
lap 2 and 3 slow...very slow

WTF that's fast as fuck!
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the 2nd and 3rd werent fast at all...its called pacing yourself which apparently i have no concept of
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i would be happy with a 15-16 min lap x3

but as soon as i find someone with relatively good pace i want to trail them and try match their speed
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I was stoked with 16 mins.

Btw 12.53 is faster than most AFL players have done it.
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this is true...but they have a much heavier frame than me...i believe (through word of mouth) richo used to do it in under 12.30
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Quote:

Originally Posted by cuddlebear View Post

do you bend the bar when you do chinups? fucking hell...

And yeah, kipping is gay. I don't kip.

I try for a dead stop, do a small shrug, then pull. It makes it a fair bit more difficult and helps you control the scaps.

In other news the bar i use for shrugs at the gym is definitely banana shaped now. Cheap shit pbly made in Kim Jong Il's garage in North Korea. Another month or so it will be totally fucked and they will have to buy a decent bar or i'll wreck their other one. Persistence!
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Quote:

Originally Posted by Anselm View Post

Faaark....and I was getting excited adding 15kg to my 88kg frame.

That's a good effort man....
Mr Pandeh! You soooooo big. We love you looonnggg tiiimmmeee!!! tee-hee.
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