Sport and Fitness

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

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trz-ara +

get swole or die tryin' [2012: 171]

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prez
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doing weights in my lounge room while watching the 105kg+ weightlifting soul brothers. my lawd, its the only way to fly. me and those dudes are like kindred spirits. just a bunch of chilled out brute warriors attempting extraordinary feats of primal strength, indestructible will, and astonishing determination.
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Squats.
Press.
Deads.
Weighted Pull Ups.
Shrugs.
Hanging Leg Raises.

Took some advice from Scotty and extended my rest period, increased all of my major lifts with the exception of deads, which I'm still too pussy to smash too heavy too quick on. Happy with 50kg press, want to improve that significantly over the next couple months.

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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Front squat 5 x 3 with a 2 second pause at e bottom @ 80kg
AMRAP thrusters in 2 min@40kg - 37
1 min rest then
4 rounds:
400m run, 15 chins
9:44
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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10k tempo 6k @ 4:31min/k

I can't feel my face.

Spoiler:
Massive 5k PR in there too: 22:33, fucking stoked with that. Such a novice at the moment that it's not funny, can feel the improvement in every run.

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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Fuck! I think that's faster than any 5km I've ever done. You're going to give Glenn a run for his money soon.
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Watch him burnout.
gotamangina +

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Don't be jelly.

Life will hit you in the balls yet.

Astro has the benefit of having been there & made it through to the other side. Like Jim Morrison or something, except he got fat, pissed his pants & died. Bad example.
TRZA +

its party time, chumps!

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what? astros not dead.
http://www.youtube.com/watch?v=sQgd6MccwZc
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10.3km hills @ 5:09min/k
Unspoilt by Progress
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2500m row @ 9:54
AMRAP wall walks (start with your chest on the ground, feet against a wall, walk your hands towards the wall with your feet traveling up into a handstand, touch your nose to the wall, control your descent)
Max reps in 1 min, 1 min rest, 3 rounds
8,4,8

Snatch practice 10 x 2@35kg

Muscle up practice (reverse MU's x 20)
Then 9,7,5:
Muscle ups,
80kg cleans

9:44
Then
Tabata situps
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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3k easy run @ 5:32min/k

Went a little bit earlier than normal, as I got hit by a severe case of DOCR after dinner, so decided to get into gear and get the run out of the way before I fell in a screaming heap. The upshot of that was that the sun was setting through the palm trees as I was going roundy-roundy circles, and that, combined with the fact that I was listening to Explosions in the Sky, made me just a little bit homotional.

Spoiler:


It's beautiful and all, but it's just not home.

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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Tempo run: 6km @ 5:08 min/km

Got caught at lights for two minutes and ruined what was meant to be an 8km tempo run. Motherfucker.

Quote:

Originally Posted by CheelWinston View Post

Enlightened, morally strong sports fans follow the NRL.

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Another run another excuse
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Carpe scrotum

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Tonight: watching secret Korean gym technique of kipping evrything coupled with a 2 inch range of motion.
crossfit.jpg

No Tabatas or similar white whales in sight....

a, DE bench 10 x 3@ 50% + 2 pair mini bands
b. DL 1 x 20
c1 Pullups 5 x 8
c2. Dips 5 x 8
d. Hanging pikes 4 x 8

Considering digging out my eyeballs with teaspoons after having to walk through the changerooms to leave the gym.
Mr Pandeh! You soooooo big. We love you looonnggg tiiimmmeee!!! tee-hee.
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Quote:

Originally Posted by avatar_karma View Post

Tempo run: 6km @ 5:08 min/km

Got caught at lights for two minutes and ruined what was meant to be an 8km tempo run. Motherfucker.

I was 14 seconds off cracking 50 minutes for 10km because I had to wait for a car. It still hurts.
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Quote:

Originally Posted by airconteka View Post

Another run another excuse

Totally.

Avoiding oi frankos: 2 hours rugby training. Only two games left, thank fuck.

Quote:

Originally Posted by CheelWinston View Post

Enlightened, morally strong sports fans follow the NRL.

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"The Peoples' Champion"

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1 hour of squash after 3 weeks off due to illness

won, then threw the last game as she was really upset (as i smashed her in mini golf, and table tennis also),

she's been to like 10 or more world championships for sailing so she's ultra competitive, when she fucks me on top she can move the hole bed if she wants, its pretty good

the end.
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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last night:
deads
marathon

Spoiler:
of pissing
Spoiler:
i had my first random drug test
Spoiler:
i'd had a big day so already decided just to do my deads and make up the rest tonight, which was lucky bc i was dehydrated from being on the go all day - it took me nearly 3 hours to provide the sample bc everything i drank just got reabsorbed by my body
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

last night:
deads
marathon

Spoiler:
of pissing
Spoiler:
i had my first random drug test
Spoiler:
i'd had a big day so already decided just to do my deads and make up the rest tonight, which was lucky bc i was dehydrated from being on the go all day - it took me nearly 3 hours to provide the sample bc everything i drank just got reabsorbed by my body

Door opened or closed?
Mr Pandeh! You soooooo big. We love you looonnggg tiiimmmeee!!! tee-hee.
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^^^ No frankos

Just finished a session before i pack and head to the airport.

A. mil press 5 x 5
B1. Pullups 5 x 8
B2. Dips 5 x8
B3. Straightarm pulldowns 5 x 40
D. DL 8 x 2
E. Leg press 1 x 50

Time to pack, eat a steak and egg baguette and fark off to the airport....

<panda out>
Mr Pandeh! You soooooo big. We love you looonnggg tiiimmmeee!!! tee-hee.
Zodiac +

What do you mean we aren't going to the Superbowl?

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5kms @ 4'45"
"Words are bullshit. They are just useless sounds we make with our stupid mouths". Rafi - The league
Zodiac +

What do you mean we aren't going to the Superbowl?

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Not sure if thats a PB or not. I'm going to claim it as one. Fuck yeah.
"Words are bullshit. They are just useless sounds we make with our stupid mouths". Rafi - The league
airconteka +

moving sideways in a forward motion

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wind assisted?
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jdoodle +

in on the killtaker

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squats, bench, dead lifts
"Although it is not true that all conservatives are stupid people, it is true that most stupid people are conservative." John Stuart Mill
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Intensity Session
Squats 1x5x105kg, 1x10x82.5kg
Press 1x5x49kg, 1x10x40kg
Deadlift 1x5x117.5kg, 1x3x117.5kg
Pull ups 3x8x8kg
Curls
Situps

That 105kg squat is starting to feel reeeeeeeeeeal light. Don't want to start kicking it up again until after the marathon though.

Quote:

Originally Posted by CheelWinston View Post

Enlightened, morally strong sports fans follow the NRL.

jdoodle +

in on the killtaker

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im doing a little over half bahaha
solid work scotty
schooners for time at veranda to get past no frankos
"Although it is not true that all conservatives are stupid people, it is true that most stupid people are conservative." John Stuart Mill
Chharge +

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Back into it with some strength today, medium level still feeling jetlagged.

Cleans - 70kgs x5 x5
Front squats - 90kgs x3 x3
tapout +

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AMRAP in 8 min:
8 strict DB press 20kg
8 toes to bar
1 rope climb
5 rounds + 8+ 8

Massive love for this gym. So the weirdest thing happened after this set, my elbows blew up, seriously up there with the most pain I have ever been in, got to the point where I couldn't open the car door to get in, it's only after a decent hit of codeine that it's starting to feel better (oT I'm too chilled to care), anyone else ever have this happen?
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
Chharge +

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That whole thing is elbow intensive Taps!

But to answer your question, yes I have been high on codiene before, it's awes.
tapout +

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Lol, still raiding my stash after the accident, beats getting drunk!
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
Derelict +

Derpcore gets the derpy dollars

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Tapout I had that problem earlier in the year. I strained both my elbows at work and then trying to do chest/tri day I was in a world of hurt. Ended up going home and icing both for a few hours and took some ibuprofen.
airconteka +

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Quote:

Originally Posted by tapout View Post

Lol, still raiding my stash after the accident, beats getting drunk!

whycantwedoboth.jpg
Unspoilt by Progress
trz-ara +

get swole or die tryin' [2012: 171]

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curlz
b e n c h
squatz
shrugz

also....




if anyone wants a copy of the spreadsheet, let me know.
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Affiliate style workout with my mate (50/50 on reps)

30min amrap

20 box J's
30 Kettlebells
10 dips
30 Squats
10 pushups

10 rounds, pretty fucked after too, amazing what almost two weeks off and a shit load of vegas stuff can do to your health.

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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70 minutes of soccer in this ridiculous wind. It was cold.
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Yesterday:

Squats.
Bench.
Cleans.
Weight Chin Ups.
Weighted Dips.
Hanging Leg Raises till failure.
Beers till failure.

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?

Tobi +

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I went snowboarding.

Man the glutes are sore right now.
tapout +

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Part A: max BW (75kg) squats in 3 min - 40
Part B: max distance row in 7min - 1850m
Part C: 5 x 3 push jerk @ 70kg

Then 10 x 1 deficit deadlifts @ 100kg
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
Chharge +

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40 75kg squats in 3 mins?

ANDROID.
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Weekly long run - 13k @ 5:44min/k

That one goes out to my C2S homies.
gotamangina +

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Nice one Astro
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4km. 12h 44m. Turns out I forgot to stop the app when I got home last night.

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.
gotamangina +

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7km @ 4:44/km

There's a 5km PR in there but no time to figure it out just yet.
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yessum

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14km in 68:55
gotamangina +

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Fucking hell Meg, that's an awesome time. Well done
JustinJ +

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5x 200m freestyle and breaststroke medley.

Only workout of the week, and PR distance for sets. First two sets were tough but after which I just seem to get into a groove. About freaking time I put in more of an effort.
Chharge +

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shoulder mobility, for about an hour, I still cant externally rotate which means I can push press properly and also still so far off Snatching.

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?.

airconteka +

moving sideways in a forward motion

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Quote:

Originally Posted by gotamangina View Post

7km @ 4:44/km

There's a 5km PR in there but no time to figure it out just yet.

That's a great time.

For you.

No really well done
trz-ara +

get swole or die tryin' [2012: 171]

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hello.

prezzes
deadz
rowz
chinz
gotamangina +

o.O

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Sumo Deadlifts -

Half-height rack pulls:
up to 85kg

Floor:
3x 60kg
3x 65kg
3x 70kg
3x 75kg
2x 77.5kg
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