8 March 09

[galapogos]

Training alone is really driving me up the wall.

Chiu no mental strength then...

[Bryan]

Well, I vaguely remember the whole thing... I did 3 rounds, but the timing was for my first 2 rounds.

Anyway, hope u guys break the timing. Have stopped running 400m on my part. Can't wait to start 300 again. Nothing beats working out in a group, shedding blood and tears together. Training alone is really driving me up the wall.

train alone nobody call u STUPID u dun like rite....hahahaa

[galapogos]

OK so the program is:

Code: Select all

Phing's Day Off

2 rounds
400m run
8 ring dips
12 pullups
16 single handed KB thruster - 16kg
20 mountain climbers
24 KB swings - 20kg

Wet weather program is:

Code: Select all

BARBARA

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Attendees so far:
Goi
Phing
Keith
Bryan
Vic
KC
Steph
Kevin Lim

[Weib]

don't we have errr ginas from hwz joining us?

What hot chick??? The one dressed in black and wears glasses?

Looks like those uni type of students.

lol steph for admirer sia

[Canuck eh]

I may be late or unable to attend, so equipment can/may be an issue

we have italian chicks joining us?

[xarope]

...
Wet weather program is:

Code: Select all

BARBARA

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

...

errrr... you forgot the 3 minutes exactly of rest in between rounds!

[Twxian]

if it is not the wet weather program i will be coming probably

[galapogos]

...
Wet weather program is:

Code: Select all

BARBARA

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

...

errrr... you forgot the 3 minutes exactly of rest in between rounds!

Oh yeah, forgot...but that reminds me, everyone needs to bring their own stop watch, since everyone will be ending their rounds at different times and hence the 3min rest also at diff times. In fact probably need to bring 2 - 1 for timing, the other for rest.

[nakorius]

And chiu all will have the HWZ guys coming... TiongT wants to make friends with Steph

[Steph_Parker]

??
i'm getting lost here.
where did that come from louis? why does it make me sound like some kinda geek.
tiongt?

anyway, justine will be coming too.

[nakorius]

??
i'm getting lost here.
where did that come from louis? why does it make me sound like some kinda geek.
tiongt?

anyway, justine will be coming too.

Some hardwarezone guy saw you and apparently has displayed interest in you, wants to be friends with you.

Beware!

I am sure the rest of the guys will protect you

[kacie]

may skip this one unless i can turn into wolverine for a few hours and heal up. really exhausted.

or i make some subs. everything is starting to act up.

2 rounds
400m run
8 dips
12 pullups (green band if you please)
16 single handed KB press - 16kg
20 mountain climbers - still no idea what this is.
24 KB swings - 20kg - definitely not good for me this week.

any ideas on the last 2 for subs?

[Steph_Parker]

??
i'm getting lost here.
where did that come from louis? why does it make me sound like some kinda geek.
tiongt?

anyway, justine will be coming too.

Some hardwarezone guy saw you and apparently has displayed interest in you, wants to be friends with you.

Beware!

I am sure the rest of the guys will protect you

er... so hardwarezones guy?guys? are coming i presume?
ha, i dun need protection, i ish very independent.

oh man, i need subs too. for pull-ups.

[xarope]

may skip this one unless i can turn into wolverine for a few hours and heal up. really exhausted.

or i make some subs. everything is starting to act up.

2 rounds
400m run
8 dips
12 pullups (green band if you please)
16 single handed KB press - 16kg
20 mountain climbers - still no idea what this is.
24 KB swings - 20kg - definitely not good for me this week.

any ideas on the last 2 for subs?

Mountain climbers: get into a push up position, then bring knee to chest, let foot touch the ground, switch legs (kind of like high knee running on the spot, but bent over). Don't think you'll have problems with this, although if you have a bad lower back...

Swings: hmm, if you don't go overhead, are you still ok?

[xarope]

oh man, i need subs too. for pull-ups.

Jumping pullups? Band pullups?

Where's Ree when you need her...

[kacie]

may skip this one unless i can turn into wolverine for a few hours and heal up. really exhausted.

or i make some subs. everything is starting to act up.

2 rounds
400m run
8 dips
12 pullups (green band if you please)
16 single handed KB press - 16kg
20 mountain climbers - still no idea what this is.
24 KB swings - 20kg - definitely not good for me this week.

any ideas on the last 2 for subs?

Mountain climbers: get into a push up position, then bring knee to chest, let foot touch the ground, switch legs (kind of like high knee running on the spot, but bent over). Don't think you'll have problems with this, although if you have a bad lower back...

Swings: hmm, if you don't go overhead, are you still ok?

guess the mountain climbers should be ok.
swings definitely out. maybe i'll sub it with sprints.

[galapogos]

KC what's wrong with you?

Anyway, I've caught the flu bug too...skipped training today, hopefully can get a session in tomorrow or Saturday.

[xarope]

yeah the flu is making it's rounds. I don't feel too hot this week at all, been taking it easy in all the workouts.

[kacie]

KC what's wrong with you?

Anyway, I've caught the flu bug too...skipped training today, hopefully can get a session in tomorrow or Saturday.

the flu? immune to that.

the heat, now thats a fucking problem.

think all that heavy training is coming to a head.

[Jordon]

everybody take a rest!we need to do BABRA or BABARA. either

[Sufian]

If its a back problem, however minor, pls omit the mountain climbers. A good sub is using the sit up bench for step ups.

The swings, what u can sub it for is KB deadlifts. Obviously, not 1 for 1 exchange. Maybe 4 deadlifts per swing. Just ensure chest up at all times... KBs deadlifts are easy, especially for KC the guy who can pick up the whole ground.

For stephanie's case, I think u should stick to the pull-ups. Use bands for assistance, use more if needed. If more help needed, can get one of the guys to lend a supporting hand at Steph's ankles. The reason being, running away from the weakness ain't gonna help in the long run. It will just make u weaker. And, since u are a proven trailblazer with all the subs, then its time to up your game. Maybe one day Steph can do unassisted pull-ups like Ree. Which I am sure Steph really wants to.

[KEVIN LIM]

From the sound of it, The mountain climbers is more hips dominant. and for the Swings I reckon a tuck jump or jump squat (1 inch off ground) would be closer in terms of vicious hips extension and power output.

[kacie]

KB deadlifts sound awesome.

[KEVIN LIM]

only bcos you like it

[Steph_Parker]

If its a back problem, however minor, pls omit the mountain climbers. A good sub is using the sit up bench for step ups.

The swings, what u can sub it for is KB deadlifts. Obviously, not 1 for 1 exchange. Maybe 4 deadlifts per swing. Just ensure chest up at all times... KBs deadlifts are easy, especially for KC the guy who can pick up the whole ground.

For stephanie's case, I think u should stick to the pull-ups. Use bands for assistance, use more if needed. If more help needed, can get one of the guys to lend a supporting hand at Steph's ankles. The reason being, running away from the weakness ain't gonna help in the long run. It will just make u weaker. And, since u are a proven trailblazer with all the subs, then its time to up your game. Maybe one day Steph can do unassisted pull-ups like Ree. Which I am sure Steph really wants to.

oh man, ok pull ups then.
and yeah, i do want to develop my upper body strength.
let's see if any of them can lift my heavy bw

[Weib]

can ask your admirers to push and caress your ass up.

[Steph_Parker]

can ask your admirers to push and caress your ass up.

pull ups got something to do with ass de meh?
not the legs meh?
and it's more like "admirers" (read: sounds like some kinda stalker)

[nakorius]

Louis is actually hoping to do that for you

He has been eyeing your ass for quite a while

[Weib]

ya would love to whip it .. FASTER FASTER!

[aaron]

wah louis i never knew you were the spanky type LOL.