Quote:

Originally Posted by SpaceMonkey

Piker

cbd one bra

Spoiler:

oi

Errything felt heavy today. Despite that, not too disappointed with the sesh

Bench 4, 4, 5x3@75
Curls 6, 6, 8@42.5
Seated rows 3x6@105
Power cleans 5x1@60, then 5x1@60 w/ push press
Deads 1RM test warm up then 180, 200, 210, 215 (fail) - considering how slack I've been and shit, not toooo bad. I think I did 200 the other week really easily though and it felt tray tough today.
DE Box squats 4x2@86.5
pull ups 3x5 (dead hang)

Last night:

A. Reverse band floor press 3 x 5, 3 x 2 , 2 x 1 avergae band + 2 sec pause.
B, Barbell lock outs 5 x 5
C, BO rows off pinds 5 x 12
D1. fat man rows 4 x 10
D2. DB pullovers 4 x 20
E. Straightarm pulldowns 1 x 100

Yesterday:

Squats
Press
Cleans
Shrugs
Weighted Pull Ups
Hanging Leg Raises

I'm in love with weighted pull ups. It's like doing pull ups for the first time again.

This arvo, not much mojo but at least i did the work

Press 5-5-5 @ 70
Deadlift 5-5-5 @ 170

Hang clean 3-3-3 @ 80

Shit load of ring dips

100 arm haulers

6k easy run @ 5:30min/k

So endeth a one-month of DTFRP*, combined with RoFL**, or as I like to call it: RRoFL***.

* Doing the fucking running program
** Rapid o' Fat Loss
***Running Rapid o' Fat Loss

Two week diet break @ (1800 + exercise) cals/day, then one last 6 weeks RRoFL cycle before I come home, spend 2 months drunk off my arse, and get fatter swoler than ever.

It hasn't taken you long to get fast.

edit - oops, nofrankos

Bench n wench
Squash - down in 5, sad panda. I've lost some fitness

squats, bench, deadlifts, tried to do assisted chins, but the amount of assitance was ridiculous, um think i need to have less to pull up and more to pull it up with before i waste my time on those again lolololol

ive walked a bazillionty miles in the last 3 days at a trade fair.

now going to AMNAP for time and hope my feet get less sore

Lunchtime - deck of cards with burpees squats kb swing and situps - 18:32

Volume Session
Squats 5x5x90kg
Press 5x5x41.5kg
Back Ext 3x10x20kg
Pull ups 3x8x7kg
Curls
Abs

Yeah buddy!

This arvo, no time for a proper sesh so i just did a tonne of ring dips, towel pull-ups and back extensions in between jobs

1.6km run
150 DU's
50 x 32kg KB swings

Then overhead squat practice and walking overhead relays.

5k easy run @ 5:19min/k (loltoofast)

Weekly long run 15km @ 7:15 min/km - playing glycogen depletion sillybuggers again. Such an odd feeling, you get a bit spacey, but as long as you keep your pace down you can keep plodding along. Try and kick it up a gear and there's just nothing there.

http://connect.garmin.com/activity/207292887

Pretty average day at work, felt flat after a bad day of blood sugars. Still managed to drag myself to the gym rather than drinking. Started full time work 3 months ago, have actually gained mass and strength despite having alot less free time.

Db bench
Hammer Curl
Leg Press - squat rack was taken
Tricep Pushdown
Flys

Feels better man.

curlz
bench
deadz
shrugz

Climbing. No elbow splinto.

Greeting from Seoul, bishes!

Lots of smanging moisties on the street but none at the gym at le marriot, which is half decent.. db up to 48kgs, techno-viking machines and an indoor running track above the pool... in which there were no moisties either!

Before the oi frankos :

a. Box squat 8 x 2 @ 50%
b. Reverse bb lunges front squat grip 4 x 10 side
c. leg press 300 secs amrap
d. shruggage 4 x 8
e. face pulls 4 x 20
f. farmers walk with two 25 kg plates... was told by gym manager "I could not walk with those on the running track"... so i jogged instead and pretended to be german and not understand...ya, ya. I run, gut? da!

Only gwai-lo in the gym, all the young lads increased their weights and increased body english and did kipping with everything. Lots of scary old men walking around naked in the change room tripping over their balls..

No kimchi or dog stew for me ...though it is protein dense..


First time i have squatted for months... trochanteric bursitis finally cleared up without cortisone! win!!

Haha love your work BDL, good to see u squattin again, careful though, rhabdo gonna get you

This morning

10km row - 41:00. Stoked with that, longest row ever and felt great

Spoiler:

Quote:

Originally Posted by PandaMonium

f. farmers walk with two 25 kg plates... was told by gym manager "I could not walk with those on the running track"... so i jogged instead and pretended to be german and not understand...ya, ya. I run, gut? da!

excellent

do you have to ease back into the squats to prevent the bursitis flaring up?


i did squats before bench last night, made such a difference to energy levels and actually getting them done in good time.
i worked in with two guys so it was good for not resting too long and getting the plates/height changed over fast (and i didnt have to look for spotters )

but, my shoulder was already niggling by the time i finished and is still a bit aggro now. i tried benching off the floor and it was a disaster, i was too tired and couldnt set up right and the bar just kept falling forward or back so i will make it up on friday.

To: 4km, 10m.
From: 15.4km, 44.5m.

[quote=miss innocent;394964918]excellent

do you have to ease back into the squats to prevent the bursitis flaring up?
/QUOTE]

yep. just need to break into a wide stance very gradually. Legs feel good this morning though. and i was pretty happy with bar spped, which I have maintained by DE DLs

Shoulder still stuffed,eh?

No frankos - hip mobility in pool this mornng 30 mins.

30 mins exercise bike, 20 mins treadmill, 20 mins rower
im stuffed

Lunchtime

2km row
50 wall balls
1km row
35 wall balls
500m row
20 wall balls

18:26.

Easy Run: 8km @ 5:30 min/km

Was aiming at 10km @ 5:42 min/km, then remembered how much death hill takes out of my legs and piked on the last two km so I'm fresh for Sunday's crack at Heartbreak Hill.

http://app.strava.com/activities/16999319

First day doing some type of training in close to a year after fucking my back. Rode to the playground and did this circuit 2 times and really struggled with it. Im weak as piss

Box jumps x 10
Chin ups (with abit of a jump for assistance) x 10
Squats x 10
Push ups x 10
Inverted rows x 10

1200m row @ 4:10
Behind the neck split jerk 5 x 1 @ 90kg

This one is for Panda
Tabata deadlifts @ 80kg, record lowest reps achieved, don't drop the bar ever.
8, total deadlifts = 81

On the minute every minute for 12: 5 handstand pushups
Rx

10km easy run @ 5:06 min/k

Nice work on the tabata deadlifts, have you ever tried doing front squats?

To: 4.1km, 10m.
From: 12.3km, 37m.

This morn

1.5km swim in the outdoor heated pool, was warm on the way in, fucking cold on the way out

Deadlifts.

Rack:
up to 3x3 @ 90kg

Floor:
3x 60kg
3x 70kg
3x 75kg
failed to launch @ 80kg. Said "fuck" a bit.
1x 77kg

Still over 1.5x current BW though, so it 'ain't a thing.

You using chalk nads? If not, iron edge has that stuff that strippers use for pole dancing now.

Nah, still just gloves. My hand strength is a bit weaker today I noticed. The 90kg was slipping a bit. Chalk wouldn't help with that though, would it?

Not making 80kg was down to shitty diet & whatever this week. On it today.

and this isn't nofrankos, so STFU everyone.

Your brain wont let you pull what your hands aren't gripping - one part is grip strength, the other is that if there is movement between the bar and your hands - your brain fucks with you too.

http://www.kettlebells.com.au/store/dry-hands.html

squats, press, tried cleans again, really struggling, going to find something else for cleans, my calves basically not letting me do it due to prev calf issues, ill change to pull ups based off the wiki
then tri rope pull downs as felt lazy

Last night: Tabata Korean BBQ, beer, kareoke for time

This morning
DE Bench 10 x 3
BO Rows 100 x 1
Straightarm pulldowns 1 x 100

Must post a picture of the toilets here at the Seoul office; Official Diablo III gaming toilet... so many shiny, glowing buttons and all sorts of bi-curious activities going on sight unseen. So, this is what a glory hole feels like, fark, wut? lol:

toilets there are hilarious, heated seats bidet jets etc etc.
Panda noraepang styles is something I would like to see

Quote:

Originally Posted by big eddie

Panda noraepang styles is something I would like to see

I have no idea what that is.. i have no intention of asking my work colleagues what that actually is until I am at least 1/2 pissed. ... that should be in around 5 hours or so.

노래방 = noraepang (or noraebang depending on the romanisation) literal translation = song room == karaeoke

Quote:

Originally Posted by big eddie

노래방 = noraepang (or noraebang depending on the romanisation) literal translation = song room == karaeoke

I thought, given the subject matter, it was a scatalogical reference. In my case, it brought about a similar result... shit, drunken, embarrassed gwai-lo singing...which was completely and totally off-set by le eye-candy. giggedy..

What the fuck is going on here frankos?

Bismed lunch metcon and went for half hour of mobility, band stretching and flossing and tacking instead

Light Session
Squats 2x5x72.5kg
Bench 3x5x47.5kg
Situps 3x20

Light session, you are certainly not the hallmark session for the week, are you?

Quote:

Originally Posted by little_brad

What the fuck is going on here frankos?

Bismed lunch metcon and went for half hour of mobility, band stretching and flossing and tacking instead

My op was training related.. kinda.. sorta..

Don't have a Tabata tantrum, brah..

Tonight

Squat 3-3-7 @ 127.5 - felt pretty dang solid
Bench 3-3-8 @ 90 - happy with how this is progressing

5 rounds
10 Front Squat @ 70
10 Bench @ 52.5

bismed the accessory stuff as i've got a day off tomorrow and have a big day planned in the gym

5km @ 5'35"

11km @ 4:54min/k this cold can ggf

Half an hour teaching power clean technique to one of the digs.

I've said "slow, slow, slow, JUMP FAST ELBOWS" so many times the words have lost all meaning.