Sun Jan 10 2010
- galapogos
- GM, Team Biceps
- Posts: 9980
- Joined: Tue Jan 13, 2004 2:35 am
- Enter the middle number in the list(3): 0
- No curling in the: curl rack
- Location: In front of my computer
- Contact:
Sun Jan 10 2010
A new year calls for new workouts. Who's for restarting our 300 workout routine starting next Sunday Jan 10?
Re: Sun Jan 10 2010
The mule is back and ready to go! After 3 weeks of continuous eating and r&r otherwise known as near complete inactivity, there's probably a little more of me than I like
If you have something I bought on your behalf, let me know if you are coming. I'll let you know the damage in advance.
If you have something I bought on your behalf, let me know if you are coming. I'll let you know the damage in advance.
- galapogos
- GM, Team Biceps
- Posts: 9980
- Joined: Tue Jan 13, 2004 2:35 am
- Enter the middle number in the list(3): 0
- No curling in the: curl rack
- Location: In front of my computer
- Contact:
Re: Sun Jan 10 2010
I'll be there, obviously, if there's enough of a turnout. 430 as usual?
Re: Sun Jan 10 2010
yep, 430 as usual...
Re: Sun Jan 10 2010
I'll be there, but can we make sure people turn up on time? I have a dinner to go to after...
proposed WOD:
warmup 4x400m
"Coregasm"
3 rounds
16x single handed KB overhead walking lunge - 16kg
8x hammer grip pullup
8x ring jack knife
16x single handed KB swing - 20kg
8x HSPU OR 16x BW bar dips
OR
10->1 reps of:
swings 20/24kg KB
ring pushups
pullups
wet-weather program:
"valeria" (http://www.tmuscle.com/free_online_arti ... ng_valeria), 21 reps of:
bench 185lb (probably sub'd to 60-70kg?)
DL 315lb (probably sub'd to 100kg?)
pullups BW
ez curls 85lb
OR
Back to Basic, 3 rounds of:
3x 115# clean
6x 115# OHP
9x 185# deadlift
6x kipping pullup
3x 115# front squat
proposed WOD:
warmup 4x400m
"Coregasm"
3 rounds
16x single handed KB overhead walking lunge - 16kg
8x hammer grip pullup
8x ring jack knife
16x single handed KB swing - 20kg
8x HSPU OR 16x BW bar dips
OR
10->1 reps of:
swings 20/24kg KB
ring pushups
pullups
wet-weather program:
"valeria" (http://www.tmuscle.com/free_online_arti ... ng_valeria), 21 reps of:
bench 185lb (probably sub'd to 60-70kg?)
DL 315lb (probably sub'd to 100kg?)
pullups BW
ez curls 85lb
OR
Back to Basic, 3 rounds of:
3x 115# clean
6x 115# OHP
9x 185# deadlift
6x kipping pullup
3x 115# front squat
Re: Sun Jan 10 2010
i back wif a injured elbow....hahahahaa...67kg bui bui reporking...prolly a beginner nw....
- galapogos
- GM, Team Biceps
- Posts: 9980
- Joined: Tue Jan 13, 2004 2:35 am
- Enter the middle number in the list(3): 0
- No curling in the: curl rack
- Location: In front of my computer
- Contact:
Re: Sun Jan 10 2010
you need to update your sig liao...70kg in jan 09, now jan 10 supposed to be 80kg but u 67kg instead...haiz...Bryan wrote:i back wif a injured elbow....hahahahaa...67kg bui bui reporking...prolly a beginner nw....
Re: Sun Jan 10 2010
haha almost 80kg until i got injured leh...wad to do....
Re: Sun Jan 10 2010
Be an endomorph like me?
Re: Sun Jan 10 2010
I think we will all be beginners after the extended layover!
Keith, you're not an endomorph, you just like to eat too much...
Keith, you're not an endomorph, you just like to eat too much...
Re: Sun Jan 10 2010
Ouch... hope it's nothing serious that rest won't cureBryan wrote:i back wif a injured elbow....hahahahaa...67kg bui bui reporking...prolly a beginner nw....
-
- I smith quarter squat 5 plates a side!
- Posts: 232
- Joined: Wed Oct 01, 2008 1:49 am
- Enter the middle number in the list(3): 0
- No curling in the: curl rack
Re: Sun Jan 10 2010
I'll be there. Keith can you tell me how much i owe you in total? thanks.
- galapogos
- GM, Team Biceps
- Posts: 9980
- Joined: Tue Jan 13, 2004 2:35 am
- Enter the middle number in the list(3): 0
- No curling in the: curl rack
- Location: In front of my computer
- Contact:
Re: Sun Jan 10 2010
Attendees:
Goi
Keith
Bryan
Phing
Elliott
Xian
Vic
What about Sufian, Milf Hunter, etc?
Goi
Keith
Bryan
Phing
Elliott
Xian
Vic
What about Sufian, Milf Hunter, etc?
- Twxian
- Pro and hardcore
- Posts: 1283
- Joined: Sun Sep 21, 2008 11:04 am
- Enter the middle number in the list(3): 0
- No curling in the: curl rack
Re: Sun Jan 10 2010
i will be attending most probably
- vicvic
- Pro and hardcore
- Posts: 1664
- Joined: Fri Sep 19, 2008 11:52 pm
- Enter the middle number in the list(3): 0
- No curling in the: curl rack
- Location: Singapore
Re: Sun Jan 10 2010
tentatively, yes i'm in.
Re: Sun Jan 10 2010
oh yes i b lying there trying to catch my breathe....
the injury has been there for 3 months...hahahhaaa....heard elbow injuries are the hardest/cant cure at all...
the injury has been there for 3 months...hahahhaaa....heard elbow injuries are the hardest/cant cure at all...
Re: Sun Jan 10 2010
I thought elbows were better than shoulders/hips...
Re: Sun Jan 10 2010
tts wad i tot too...until nw my elbow still hurts....occassional numbness....some pressure points press does feel good....
- galapogos
- GM, Team Biceps
- Posts: 9980
- Joined: Tue Jan 13, 2004 2:35 am
- Enter the middle number in the list(3): 0
- No curling in the: curl rack
- Location: In front of my computer
- Contact:
Re: Sun Jan 10 2010
my hips since 3 years ago pain until now...i think more power than chiur elbows...
Re: Sun Jan 10 2010
den chiu cant have sex....galapogos wrote:my hips since 3 years ago pain until now...i think more power than chiur elbows...
- galapogos
- GM, Team Biceps
- Posts: 9980
- Joined: Tue Jan 13, 2004 2:35 am
- Enter the middle number in the list(3): 0
- No curling in the: curl rack
- Location: In front of my computer
- Contact:
Re: Sun Jan 10 2010
can lah, only very heavy weights then will pain...heng ah!
Re: Sun Jan 10 2010
Oh, on the topic of programs, am in favour of the 10->1 with a separate running component or perhaps a timed program rather than a for time program
-
- I smith quarter squat 5 plates a side!
- Posts: 232
- Joined: Wed Oct 01, 2008 1:49 am
- Enter the middle number in the list(3): 0
- No curling in the: curl rack
Re: Sun Jan 10 2010
suicide sprints? what a great way to start off the new 300 routine.
- galapogos
- GM, Team Biceps
- Posts: 9980
- Joined: Tue Jan 13, 2004 2:35 am
- Enter the middle number in the list(3): 0
- No curling in the: curl rack
- Location: In front of my computer
- Contact:
Re: Sun Jan 10 2010
Damn Elliott what is it with you and suicide sprints!
Re: Sun Jan 10 2010
good to go..
And can come my place too. Just let me know how many people coming.... new P, new ways...
And can come my place too. Just let me know how many people coming.... new P, new ways...
"the more u sweat in training, the less u bleed in battle"
Click below for free tabata timer...
http://www.speedbagforum.com/timer
Click below for free tabata timer...
http://www.speedbagforum.com/timer
- Jordon
- Pro and hardcore
- Posts: 1289
- Joined: Sat Sep 20, 2008 10:03 pm
- Enter the middle number in the list(3): 0
- No curling in the: curl rack
- Location: duno leh
- Contact:
Re: Sun Jan 10 2010
GOGOGOGOGO! same place toa payoh right?
- M.Hunter
- Pro and hardcore
- Posts: 1052
- Joined: Wed Jan 14, 2009 9:57 pm
- Enter the middle number in the list(3): 0
- No curling in the: curl rack
Re: Sun Jan 10 2010
Hmm im in, tentatively.
Squats can only strengthen, tear or break something. Strengthening, tearing and breaking is totally awesome. Thus squats are awesome.
- galapogos
- GM, Team Biceps
- Posts: 9980
- Joined: Tue Jan 13, 2004 2:35 am
- Enter the middle number in the list(3): 0
- No curling in the: curl rack
- Location: In front of my computer
- Contact:
Re: Sun Jan 10 2010
So is it the west, or TPY?
- Steph_Parker
- Pro and hardcore
- Posts: 1446
- Joined: Wed Dec 03, 2008 12:12 pm
Re: Sun Jan 10 2010
I might go and I like Phing's second proposed wod.
10->1 reps of:
swings 20/24kg KB
ring pushups
pullups
10->1 reps of:
swings 20/24kg KB
ring pushups
pullups
Beauty may only be skin deep, but lethal is to the bone.
Re: Sun Jan 10 2010
Which location is more convenient for Phing since he has plans after?