Goi's Fitness Forum

galapogos wrote:OK, wet weather program will be as you prescribed, but I'd still like to try my concoction one rainy day...

do ur style lor...i ish follower...

Helen sounds good.

the murph is enjoy to let a non 300ers tremble in my seat

keithzhoulw wrote:the murph is enjoy to let a non 300ers tremble in my seat

huh?

Steph_Parker wrote:

keithzhoulw wrote:the murph is enjoy to let a non 300ers tremble in my seat

huh?

All your base are belong to us

Steph_Parker wrote:

keithzhoulw wrote:the murph is enjoy to let a non 300ers tremble in my seat

huh?

kantang ish no understand wans...

galapogos wrote:

Steph_Parker wrote:

keithzhoulw wrote:the murph is enjoy to let a non 300ers tremble in my seat

huh?

kantang ish no understand wans...

wot has this got to do with kentang?!
i really catch no ball in keithzhou's line.
too chim alr... speak simpler english pls.

uh, i didn't get it either.

kacie wrote:uh, i didn't get it either.

coz chiu ish also kantang...

galapogos wrote:

kacie wrote:uh, i didn't get it either.

coz chiu ish also kantang...

yeah well, do you mind explaining it then mr snooty?

It means...the murph is enjoy to let a non 300ers tremble in my seat

So simple, I cannot break it down any more leh. Haiz...how to explain 1+1=2?

i'm guessing, just guessing wot he meant was...
the murph is for him to sit down and enjoy watching us suffer...while he trembles in his seat.

change the enjoy to enough.

galapogos wrote:It means...the murph is enjoy to let a non 300ers tremble in my seat

So simple, I cannot break it down any more leh. Haiz...how to explain 1+1=2?

piece of shit. i'll bend your will with my powerful mandarin.

kacie wrote:

galapogos wrote:It means...the murph is enjoy to let a non 300ers tremble in my seat

So simple, I cannot break it down any more leh. Haiz...how to explain 1+1=2?

piece of shit. i'll bend your will with my powerful mandarin.

My will is still straight leh, how?

galapogos wrote:

kacie wrote:

galapogos wrote:It means...the murph is enjoy to let a non 300ers tremble in my seat

So simple, I cannot break it down any more leh. Haiz...how to explain 1+1=2?

piece of shit. i'll bend your will with my powerful mandarin.

My will is still straight leh, how?

uh, not now. on sund.

i'm out for this week's as well. you guys knock yourselves out man.

kacie wrote:

galapogos wrote:

kacie wrote:

galapogos wrote:It means...the murph is enjoy to let a non 300ers tremble in my seat

So simple, I cannot break it down any more leh. Haiz...how to explain 1+1=2?

piece of shit. i'll bend your will with my powerful mandarin.

My will is still straight leh, how?

uh, not now. on sund.

can u even converse mandarin for 5mins smoothly??

Bryan wrote:i suggest we do something which doesnt require us to hog too much equipments.... cos anytime somebody might wanna use..the bench are the HOT equipments u know...

True. Couple (3) of options:

1) Does E1 have a couple of medicine balls? We can do uneven plyo pushups instead.
2) any swiss balls? We can do piston presses on them (much harder).
3) lastly, floor presses. I tried with a 16kg and 24kg KB this morning, not much core work, but really hits the pecs; maybe if we combine with a half TGU on each side (like the Sonnen version), then it would be e.g. 10 on one side of half TGU, then the other side; also means we cut down on the number of DBs we need.

galapogos wrote:OK, wet weather program will be as you prescribed, but I'd still like to try my concoction one rainy day...

It still looks really hard to setup and scale for more than a couple of people. Let's consider...
3 rounds:
3xclean - 95-135#? (sub with high pull or DB clean if cannot)
8xOHP - 65-95#?
8xdeadlift - 135-185#?
12xpullup
8xsquat - 135-185#?

So we need 4 bars minimum, since you can't transition from DL to Squat easily (even if you or KC are happy to clean the 185lb BB to the squat start position after you finish).
We need a rack dedicated for the squats.
Whichever rack we are using, we can't do the pullups.
For OHP we either clean to the OHP, or need another rack.

So 4 bars+ 3 racks.

Another way might be:
3xclean+press ~75%BW
6xdeadlift ~1.25%BW
9x DB thrusters
12x pullups

For the %BW, we break into weight classes (75%/125%, using mid pt for the weight, rounding to nearest 5kg):
40-50kg: 35kg/55kg (45kg*.75 and *1.25)
50-60kg: 40kg/70kg (55*.75 and *1.25)
60-70kg: 50kg/80kg (etc)
70-80kg: 55kg/95kg
80-90kg: 65kg/105kg
>90kg: 75kg/125kg

or we just have two broad categories, male/female
male: 50kg C+P, 80kg DL
female: 25kg C+P, 40kg DL

no racks, 2-3bars, some DBs. Some people will struggle, some people will breeze through, depending on their strength levels. *shrug*

[edit] oops, I think I should take out the DB thrusters considering the C+P before. Hmm, some other dynamic lower body push oriented movement, anybody? Tuck jumps from ATG position? Jumping lunges?)
[/edit]

Bryan wrote:

kacie wrote:

galapogos wrote:

kacie wrote:

galapogos wrote:It means...the murph is enjoy to let a non 300ers tremble in my seat

So simple, I cannot break it down any more leh. Haiz...how to explain 1+1=2?

piece of shit. i'll bend your will with my powerful mandarin.

My will is still straight leh, how?

uh, not now. on sund.

can u even converse mandarin for 5mins smoothly??

you doubt me? you shall suffer as well!

Earplugs everyone.

kacie wrote:

Bryan wrote:

kacie wrote:

galapogos wrote:

kacie wrote:

galapogos wrote:It means...the murph is enjoy to let a non 300ers tremble in my seat

So simple, I cannot break it down any more leh. Haiz...how to explain 1+1=2?

piece of shit. i'll bend your will with my powerful mandarin.

My will is still straight leh, how?

uh, not now. on sund.

can u even converse mandarin for 5mins smoothly??

you doubt me? you shall suffer as well!

ok this sunday we shall only speak mandarin to kc...

galapogos wrote:

kacie wrote:

Bryan wrote:

kacie wrote:

galapogos wrote:

kacie wrote:

galapogos wrote:It means...the murph is enjoy to let a non 300ers tremble in my seat

So simple, I cannot break it down any more leh. Haiz...how to explain 1+1=2?

piece of shit. i'll bend your will with my powerful mandarin.

My will is still straight leh, how?

uh, not now. on sund.

can u even converse mandarin for 5mins smoothly??

you doubt me? you shall suffer as well!

ok this sunday we shall only speak mandarin to kc...

smth suddenly cropped up.

speaking Chinese is good...

Steph_Parker wrote:speaking Chinese is good...

sorry, but "she more wai lee" and "bu mind bai" doesn't count as chinese.

galapogos wrote:

Steph_Parker wrote:speaking Chinese is good...

sorry, but "she more wai lee" and "bu mind bai" doesn't count as chinese.

sexposed~

sorry, but "she more wai lee" and "bu mind bai" doesn't count as chinese.[/quote]

What kind of chinese is that?!

that one is potato chinese...

peter wrote:sorry, but "she more wai lee" and "bu mind bai" doesn't count as chinese.

What kind of chinese is that?![/quote]

it's a typing error.
dun listen to them.