Sport and Fitness

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

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Quote:

Originally Posted by KingWicked View Post

Gotta start somewhere.

This. Just keep pushing every week mate. Six months ago I could barely reach 500m in 50m runs. My goal was to add 50 - 100m on every week for total distance. Now doing 1.6km in 200m runs in around 50mins twice a week. Feels good man.

@little_brad 2km, nice. What times you doing? Think I will try for this mark next week.
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Pretty slow, takes me about 35 mins normally, with a piss stop halfway. I use it more for mobility/recovery rather than a cardio workout
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Are you just swimming nick or doing other training as well?
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Quote:

Originally Posted by IHAVENEWLEGS View Post

Are you just swimming nick or doing other training as well?

Just swimming mate. Running ain't my jam. Thinking of mixing it up between swimming sessions and doing some strength training as well.
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Quote:

Originally Posted by primalstatik View Post

Just swimming mate. Running ain't my jam. Thinking of mixing it up between swimming sessions and doing some strength training as well.

Yeah fair call, good to get a bit of a rotation for sure!
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Oi frankos, take it to the nothing thread.

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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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Trying to combine the whole study/exercise thing so 40 minutes on the stationary bike at varying levels while I read a few articles for tonight's seminars.

Bit hard to concentrate on the readings but I think I'll get the hang of it after a few sessions.
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^^the study/training balance is the hardest of all

i think thats why it has always been braun v brain...i find after exercise im too tired to study or after study im too drained to exercise
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Quote:

Originally Posted by primalstatik View Post

Just swimming mate. Running ain't my jam. Thinking of mixing it up between swimming sessions and doing some strength training as well.

I wish we could actually use our pool for swimming laps but it's constantly being used as a daycare centre, despite the giant sign saying "two people in pool at a time, lap swimming only".

I even bought one of those nifty waterproof mp3 players.
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Quote:

Originally Posted by mlirosi View Post

^^the study/training balance is the hardest of all

i think thats why it has always been braun v brain...i find after exercise im too tired to study or after study im too drained to exercise

Ditto! That's why I'm trying to combine both. I always put off the gym because I needed to go to the library and study but our apartment gym is pretty quiet so an hour on the bike during the week while reading will hopefully be a good start.
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Surely it's no different to work and training? All about routine.

And as I said Kel you should do laps of your stairs in the building. Awesome workout.



We are gonna get told off soon lol
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Ok I'm going to spell the NO FRANKOS rule out to the newbies.

NO FRANKOS means, no general chit chat and being annoying IN THIS THREAD.

This is the what exercise did you do today thread.

If you want to talk about general exercisy kind of stuff take it to the nothing thread.

The end.

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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.

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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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You forgot your exercises Tobi


100 situps this morning.
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2hrs of soccer.

Sub 20min for 5k.

Coming.at.you

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Quote:

Originally Posted by primalstatik View Post

Just swimming mate. Running ain't my jam. Thinking of mixing it up between swimming sessions and doing some strength training as well.

You mean all my annoying FB updates haven't inspired you by now?

I mean, take it to the NOTHING thread. Jeez.

Today:

10km @ 5:25/km
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Quote:

Originally Posted by Tobi View Post

Ok I'm going to spell the NO FRANKOS rule out to the newbies.

NO FRANKOS means, no general chit chat and being annoying IN THIS THREAD.

This is the what exercise did you do today thread.

If you want to talk about general exercisy kind of stuff take it to the nothing thread.

The end.


It's my thread and I'll cry if I want to

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"Words are bullshit. They are just useless sounds we make with our stupid mouths". Rafi - The league
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Quote:

Originally Posted by IHAVENEWLEGS View Post

You forgot your exercises Tobi

shes exercising her right to smack you down, so cop to it, frankos.
if i could think of something witty to say i'd put it here
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Come on fuckers, if I can make the effort to not spam this thread up then you ****s can too

Doggin

20mins for max distance farmers walk, 2x32kg KB'S

1.39km

Fucking good effort on yours Tapout after the deads!

I need to do more AMFAP
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Yup this thread is for exercise only, keep the general chit chat to the nothing thread please
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Today:

A1. Bb curls 5 x 10
A2. Rolling decline db tri ext 5 x 10
B1. BB roll outs 5 x 10
B2 Pushups against 2 pair average bands 5 x 10

Spews for time. Atlas joint has been out for 3 days.. nausea, blurry eyes, headache. General gym gurning. Fucking off work and going to see the chiro and then bed.
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Deads
60 kg x 12
100 kg x 5
120 kg x 5
135 kg x 3

Seated Row
46 kg x 12
52 kg x 12
59 kg x 10
66 kg x 8
73 kg x 8

SS with

Standing cable pullover
20 kg x 15
20 kg x 12
20 kg x 10
20 kg x 8

Close Grip Lat Pull downs
32 kg x 12
39 kg x 10 + 5
46 kg x 8
52 x 6

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Quote:

Originally Posted by PandaMonium View Post

Today:

A1. Bb curls 5 x 10
A2. Rolling decline db tri ext 5 x 10
B1. BB roll outs 5 x 10
B2 Pushups against 2 pair average bands 5 x 10

Spews for time. Atlas joint has been out for 3 days.. nausea, blurry eyes, headache. General gym gurning. Fucking off work and going to see the chiro and then bed.

How much do you curl? Must be at least my bodyweight

Sorry frankos here but it'd relevant.
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6.5kms @ 5'48"
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20mins for max distance farmers walk, 2x20kg KB'S

1.24km


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7 x 3 box squats @ 115kg
7 x 200m sprints with 1min break between runs.
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Bent BB Rows
1 arm DB rows
BB curls
Alternating DB curls
Concentration curls
Hack Squats
Lunges
Calf raises
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squats: 130, 3-3-3
good mornings
45 deg back extensions
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4.87km @ 5:07
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15.4km. 44m. Blustery as fuck. New snaking/long route home from work.

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

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Took the rower to work and set it up in front of the Telly to watch Olympics, totes doing that every morn for the next few weeks!

30 min row - 7215m

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Post that I exercised. No likes.

You ****s want me to be fat or something? Jerks.
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fuck, nice row brad

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will be doing 12x5 sets of beer curls later tonight.

Spoiler:
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Sorry if doing a Franko and asking this in the wrong thread, someone let me know the correct thread for future reference if I am:

Barbell Rows. Never done 'em. Thinking of adding 'em. Wondering how hard they are/what kind of risk they pose if done incorrectly/should I get someone who knows how to do them properly to show me or can I muddle through it meself?

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See nothing thread for answer.
More like borophyl
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6.8km @ 5:21

Stopped for a poo at the aptly named Leichhardt #2 Oval, some old **** was taking an eternity to do his business and when I finally got into the cubicle the old fuck had dribbled on the seat, almost shit myself trying to clean the seat so I could use it.

tl/dr: another running poo story
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Quote:

Originally Posted by IHAVENEWLEGS View Post

Surely it's no different to work and training? All about routine.

no i find the work/gym balance easy, like you said all routine...you finish at 5pm go do your exercise

study is different because it can go as short or as required and you dont actually know how long that will be until it is done
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my deads last night went way better than expected, not sure if its bc of progress with them or just bc monday was so brutal

either way, thats my last heavy session off the block so its a massive relief! i really hope its helped my lockout and my grip... i guess we'll see next week...
if i could think of something witty to say i'd put it here
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Quote:

Originally Posted by miss innocent View Post

my deads last night went way better than expected, not sure if its bc of progress with them or just bc monday was so brutal

either way, thats my last heavy session off the block so its a massive relief! i really hope its helped my lockout and my grip... i guess we'll see next week...

No Frankos
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She was reporting that she did deads last night though, see?

Lunch: hour of touch footy. Hopefully getting a gym session in tonight.
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Squats 1x5x105kg, 1x10x82.5kg
Bench 1x5x70kg, 1x10x55kg
Deadlift 1x5x117.5kg
Dips 3x8x18kg
Tricep Ext
Situps 3x20

And that boys and girls, is how we fucking do. Adding in a set of 10 now to try put some size on. The body will be able to recover from that extra set, got a lot of recovery in the body at these weights with weekly progression.

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20 beers at lunch, more after work, aurora bar run at me
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going to start posting my runs here, did the Local Waterfall gully to Mt Lofty run today 55mins. 7.8km 748m elevation... some parts one cannot run... very fun run.. going to push a 12km run on sunday, Tough mudder prep in full swing!
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Quote:

Originally Posted by jdoodle View Post

20 beers at lunch, more after work, aurora bar run at me

Piker
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AMRAP 20min:
10 push press @ 50kg
10 KB swings @ 24kg
10 Box jumps 24"

13 rounds.
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32k fast finishing long run @ 4:52min/k, last 12km @ 4:33 min/k. What an awesome run! Only paused the garmin at the 25km mark to take a dump.
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AMRAP burpees 7min 6 inch jump
104
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8km run with my Dad @ 6:07/km.

I had planned for it to be a long run, but feeling a bit rough this morning.

Spoiler:
I forgot that I don't smoke last night
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This morning, catch up session

Squat 5-5-10 @ 120
Bench 5-5-12 @ 85

Hopefully get the press and deads in this arvo time permitting
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