Sport and Fitness

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

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gotamangina +

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Friday:

5km @ 5:39/km

Set out to do 10km but I think I'm overtraining a bit at the moment & a bit run down.
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AMRAP Schmoopy?
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Quote:

Originally Posted by gotamangina View Post

Friday:

5km @ 5:39/km

Set out to do 10km but I think I'm overtraining a bit at the moment & and copped a pounding last night.

fyp
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I did that run in Melbourne you shitlords

Today:
5km run @ 5:36/km
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So........ you solved your overtraining problem, by going for a 5km run?

Spoiler:
Derp

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Originally Posted by CheelWinston View Post

Enlightened, morally strong sports fans follow the NRL.

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Quote:

Originally Posted by gotamangina View Post

Today:
5km run @ 5:36/km

+1
gotamangina +

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@ Scotty... 5km run is R&R for me

No, my problem is consecutive weights days & long runs mid week & not enough early nights. Still trying to navigate how I can train efficiently with an erratic routine. I can't just head out the door whenever I want to, I have to organise babysitters, etc, so there is often 3 days where I can't do anything, then have to cram it all into 4 days.
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I hate when I get serious responses to my jokes.

Spoiler:
It means my jokes are bad.

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Originally Posted by CheelWinston View Post

Enlightened, morally strong sports fans follow the NRL.

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I can never tell that they're jokes.
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+2 to the 5km run this morning to start the day

Quote:

I don't go to be in the VIP area.. I don't need big breaks, a big song with a buildup and lights and smoke.. all you need is a kickdrum and a good bassline. You don't need any of that other shit. Na, I'm not going for none of those reasons.. I'm just going for the music.

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Easy Run: 9km @ 5:49 min/km

I really didn't want to do that.

Quote:

Originally Posted by CheelWinston View Post

Enlightened, morally strong sports fans follow the NRL.

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Quote:

Originally Posted by avatar_karma View Post

I hate when I get serious responses to my jokes.

Spoiler:
It means my jokes are bad.

SMS 101, put an emoticon after a joke

Spoiler:
Spoiler:

Quote:

Originally Posted by borrisGLOWSTICK View Post

Life trainwreck stories, bewbs, mod angering drug implicated posts and 2fast2furious only.

Quote:

Originally Posted by mliro View Post

that’s terrible spastic
also I would imagine a little disheartening that he has never attempted to drug rape you?

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fuarkkk.... i was sooo un-motivated today but forced myself into the gym...

hard work trying to pump myself up to get through it... glad i did though, can't feel my body atm

3x5x100kg squats | 3x5x47.5kg press | 3x10 chins (super set)
1x5x140kg deads
3x10 tricep extension | 3x10 DB shoulder press | 3x10 DB curls (super set)
3x10 ab crunches | 3x15 calf raises | 3x10 GHR 10kg plate (super set)
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700 Meter swim again, felt ok, got the hangover out of the system which is good !
Spoiler:

Quote:

Originally Posted by borrisGLOWSTICK View Post

Life trainwreck stories, bewbs, mod angering drug implicated posts and 2fast2furious only.

Quote:

Originally Posted by mliro View Post

that’s terrible spastic
also I would imagine a little disheartening that he has never attempted to drug rape you?

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It was a good speech. Didn't want to interrupt.

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3K run @ 6:10/km.

First time feeling 'comfortable' in the new shoes.
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Went down to Robertson pie shop and did 2 mega climbs yesterday (Macquarie Pass and Kangaroo Valley). Biggest hill climbs I've done for years, gives a sense of what its like tackle something which is cat 2 or possibly even cat 1 (according to strava).

http://app.strava.com/activities/26758664

It was cloudy at the top hence the beanstalk reference
Reality: To be or not to be? The Adventures of Dr Shroom (and Captain Jones)
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Awww yee!! Fucking smashed it!
did the Rebel sport Run4fun. timed in at 10.78km/55:37.
so fucking happy!!!

waiting on an official time but woooooooo!!!!

edit: also might add that's the first time I've run longer than 6km

Last edited by Mike-O-Sito: 04-Nov-12 at 11:26am

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Went for a SUP down near sandringham yacht club. Probably about 45 mins spent on the water, harder this week due to head wind.

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.

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55:26 is the official time
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tweaked a ligament in my knee on monday due to deadlifts i think, rested and ice
back today as feeling better but didnt use legs at all
assisted pull ups, bench press, seated shoulder priess, weird machine thingy where you lie down and pull the weight up, sort of a bent over row thing?, and then more pull ups
"Although it is not true that all conservatives are stupid people, it is true that most stupid people are conservative." John Stuart Mill
JustinJ +

It was a good speech. Didn't want to interrupt.

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Swam for a bit.

I tried that 25m sprint/lap without breathing towards the end of the sesh - managed to get about halfway each time before I got some slight spasms in my diaphram/lungs forcing me to take a breath, that was interesting. Did it a few more times.
tapout +

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8hrs in this beast, a few km covered,25 flathead for the day.
Never be a spectator of unfairness or stupidity. Seek out argument and disputation for their own sake; the grave will supply plenty of time for silence
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6 rounds

6 GHD sit-ups
8 front squats @ 40kgs
10 kb swings @ 24kg

Then 800m run.

Sunday night cf love.
gotamangina +

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Deadlifts.

Rack:
up to 2x 102.5kg (PR)

Floor:
5x 65kg
4x 70kg
3x 85kg
1x 90kg (PR)
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Quote:

Originally Posted by tapout View Post

8hrs in this beast, a few km covered,25 flathead for the day.

That is an awesome rig mate - would be great for salt-water fly fishing on the flats I reckon.

Quote:

Originally Posted by gotamangina View Post

I hate it when you're right and I'm not.

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Yeah its super stable, took all the gear out of it and tried to flip it to see how hard it is, you can do it but you have to really make an effort to get it to roll. Its an awesome compromise between a tinny and a kayak, big enough to have a heap of deck space and room to put heaps of gear (holds 300kg) but i can launch it from anywhere and maintain a solid drift as well, and no rego/trailer/motor to deal with.
Never be a spectator of unfairness or stupidity. Seek out argument and disputation for their own sake; the grave will supply plenty of time for silence
gotamangina +

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10km run @ 5:32/km
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Volume
Squats 5x5x95kg
Press 5x5x40kg
Back Ext 3x10x20kg
Pull ups 3x8
DB Curls 3x6x14kg
Situps 3x20

That session is a lot easier when I don't go out and get blotto on a Sunday night.

Quote:

Originally Posted by CheelWinston View Post

Enlightened, morally strong sports fans follow the NRL.

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I paid the virgins a visit.

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.

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90 minutes of tennis on saturday. wish i could play this shit all day every day.
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today. 5km 28:40
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sooo its nearly 2 weeks since i posted in here.

bench went ok after accidentally on purpose skipping it last week, im about a week behind but making smaller jumps over the next couple of weeks should be able to catch up ok.
squats were all over the shop - i have been trying to practice more control this cycle but they still havent come good, there is not one thing im consistently doing wrong (except my knees coming in a bit.. yeah, yeah, im working on it) so my squats are pretty ugly and really hit and miss. tonight was harder than it should have been so ive made the executive decision to go back to dive bombing and try and get it feeling good again, the next 1RM test day is just over 4 weeks away now so i better pull my head in!
if i could think of something witty to say i'd put it here
gotamangina +

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Needs more pavlova IMO
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Spoiler:
soooo true, its on the list - i have to make a special trip to woolies
if i could think of something witty to say i'd put it here
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Tonight: returnurning to squatting

A. Low box squat paused 5 x 5
B. front squat 3 x 8
C, Hack squat 4 x 10

Foam roller beached whale isometric stretching shiat
Mr Pandeh! You soooooo big. We love you looonnggg tiiimmmeee!!! tee-hee.
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Last night was probably the hardest workout ive done in aaaages

Five rounds for time of:
12 Over Box Lateral Burpees, 20″
9 Dumbbell Hang Squat Clean Thrusters, 20kg
6 Push Jerk, 50kg

15'06" - Give this one a crack Brad, she's a burner.
Never be a spectator of unfairness or stupidity. Seek out argument and disputation for their own sake; the grave will supply plenty of time for silence
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Looks nasty, sideway jump over the box?
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Yep, burns the quads out pretty quickly.
Never be a spectator of unfairness or stupidity. Seek out argument and disputation for their own sake; the grave will supply plenty of time for silence
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9x 5 of the clean thrusters would take heaps of time too, wouldnt help the legs as it went on.

Quote:

Originally Posted by pEAkeR_hAT View Post

Any sex enthusiast should whore it up at least once in their life IMO,
Its the oldest profession in the world.
Are you calling everyone wrong?.

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Push-ups 2 x 25
Bicep curls 2 x 30 x 20kg
Tricep extensions 2 x 27 x 20kg
5 minutes jab + crosses
6 minutes skipping
On-ice hockey drills x 1 hour
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5k easy run @ 5:24 min/km

Spoiler:
Brendine isn't the only couple doing couple runs.

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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<3
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No you're smoodgy.
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Mostly I just did this today.
ʕ •ᴥ•ʔ
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^ Crossfit?
Mr Pandeh! You soooooo big. We love you looonnggg tiiimmmeee!!! tee-hee.
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Deadlift 5, 2 130kg
Lat pulldown 3x10 59kg
Barbell curl 3x10 25kg
Seated row 8, 8, 11 47.5kg
DB Hammer curl 3x10 12kg
Hanging leg raise 3x20
Back extension 3x10 12.5kg

Gonna have to stick to 130kg on my deads next week too due to no 1.25kg plates
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i've started a new linear progression method where the lifts stay the same but i lose a kilo every two days. my ratios are hectic.
nah mate
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Haha, I did that earlier this year. Breakups are awesome for weight loss.
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