for my age group, the qual times for the CRASH B world comp is 6min 45s for 2km which is a split time around 1:42,5/500m Im currently going around 8min for my 2km max soo… ummmm…barf. id basically have to shave 30s off my 2k split times. It’s a good goal though! maybe!? when im 30 they increase the time to 7min 8sec. so maybe. [/quote]
To hell with waiting. I say get after it. I’m gonna put in work on this thing just to hang with you, so there is nothing stopping you from hitting that split time. DO IT!!!
for my age group, the qual times for the CRASH B world comp is 6min 45s for 2km which is a split time around 1:42,5/500m Im currently going around 8min for my 2km max soo… ummmm…barf. id basically have to shave 30s off my 2k split times. It’s a good goal though! maybe!? when im 30 they increase the time to 7min 8sec. so maybe. [/quote]
To hell with waiting. I say get after it. I’m gonna put in work on this thing just to hang with you, so there is nothing stopping you from hitting that split time. DO IT!!![/quote]
Like I said, the only thing stopping me is my own vomit…
You should totally do the rowing comp thing. Vomit be damned!
I’ve taken many other pre-wo supps. One made me too puffy. My current favorite is WTF, but I’m cycled off of it right now. Instead I just drink like 3 or 4 shots of expresso and take a non-stim supp. My experience is that you have to try different stuff to find what works best for you.
Glute activation - higher reps (20/exercise x 2) - these are getting srsly noticeably easier. I thought it was maybe the NO xplode last time, but actually, maybe my ass is just stronger finally.
kg x set x reps
47 x 5 x 5
54 x 5 x 5
60 x 5 x 5 - I def need a form check, but I was so happy that these were so easy I couldnt help but tango with myself between sets. lol.
62,5 x 2 x 1
67,5 x 2 x 1
72,5 x 1 x 1 (160lbs) … 70 was my old max, I decided from this workout that I will reset my maxes adding 2,5kg to upper body and 5kg to lower body and continue.
accessories - going for 5 sets of 12 reps per exercise at 50-60% power
leg press
30 x 2 x 12
40 x 3 x 12
leg extension
20 x 5 x 12 - squeezing quads hard at each rep - the last 4 reps are difficult.
calf extension
20, 25, 30, 35, 40 x 5 x 12
messing around trying to hold a pull up stance for as long as possible. must. activate. lats. My coach says Im shoulder dominant.
[quote]Nadia Comeandeat wrote:
Nice squatting! I’m suprised your lats aren’t firing—don’t you use them when you row? [/quote]
I suspect, based upon working with her last weekend, she utilizes her shouders more than her lats. I didn’t really get to watch too hard during our lil rowing competition, as I was trying not to lose, and more importantly, not to die!!! I succeeded in the latter. I don’t think I’ll beat her in the former.
[quote]Nadia Comeandeat wrote:
Nice squatting! I’m suprised your lats aren’t firing—don’t you use them when you row? [/quote]
I suspect, based upon working with her last weekend, she utilizes her shouders more than her lats. I didn’t really get to watch too hard during our lil rowing competition, as I was trying not to lose, and more importantly, not to die!!! I succeeded in the latter. I don’t think I’ll beat her in the former.[/quote]
dude, you’re the one who told me 2 months ago, you gotta work your shoulders! so all that miliary pressing and they just got BIG. more assisted pullups pllleaase…even though I feel like semi-retarded when you’re helping me get up, it’s probably pretty cute, and it IS helpful.
5000m 2:17/500m 26s/m 2:05, 2:12, 2:18, 2:20, 2:12 - went something like this. forgot to set my splits properly. I need to do more distance training at 65% of my 2km max. Im still too scared to do a 2km erg test to find my max though. I need to just carb load one night and DO IT.
2min rest
1000m 2:01/500m 31s/m - this was pretty awesome, but it messed me up for the next 2500m
3min rest
1500m 2:20/500m
3min rest
1000m 2:20/500m
3min rest
2000m 2:11/500m - sucked, but I was happy with this finish.
The goal was supposed to be 10km straight at 2:16ish. You can see I failed at that, but did finish the race. I dunno.
I felt like benching and pressing a bit… trying the big girl bar for a change.
bench
20kg x 10 x 1
30kg x 5 x 2
35kg x 5 x 1
pressing
bar x 10 x 1
22,5 x 5 x 1
27,5 x 5 x 1
32,5 x 3 x 2
deeeep decline sit ups, fast and furious
3 x 17
headstands
3 x BW - last one, I tried to do something weird and fell on the girl next to me. tee-hee. lol
bridges x 10
[quote]Nadia Comeandeat wrote:
Nice squatting! I’m suprised your lats aren’t firing—don’t you use them when you row? [/quote]
I suspect, based upon working with her last weekend, she utilizes her shouders more than her lats. I didn’t really get to watch too hard during our lil rowing competition, as I was trying not to lose, and more importantly, not to die!!! I succeeded in the latter. I don’t think I’ll beat her in the former.[/quote]
dude, you’re the one who told me 2 months ago, you gotta work your shoulders! so all that miliary pressing and they just got BIG. more assisted pullups pllleaase…even though I feel like semi-retarded when you’re helping me get up, it’s probably pretty cute, and it IS helpful. [/quote]
The cuteness of Beast helping you do pullups would prolly make my brain asplode.
Just thinking about it makes me want to squeeee in delight.
[quote]Nadia Comeandeat wrote:
Nice squatting! I’m suprised your lats aren’t firing—don’t you use them when you row? [/quote]
I suspect, based upon working with her last weekend, she utilizes her shouders more than her lats. I didn’t really get to watch too hard during our lil rowing competition, as I was trying not to lose, and more importantly, not to die!!! I succeeded in the latter. I don’t think I’ll beat her in the former.[/quote]
dude, you’re the one who told me 2 months ago, you gotta work your shoulders! so all that miliary pressing and they just got BIG. more assisted pullups pllleaase…even though I feel like semi-retarded when you’re helping me get up, it’s probably pretty cute, and it IS helpful. [/quote]
The cuteness of Beast helping you do pullups would prolly make my brain asplode.
Just thinking about it makes me want to squeeee in delight.
[/quote]
I knnoooooowwww!!! It’s really fucking cute, but I feel soooooo ashamed/“handicapped” (editted for PPuff) haha.
[quote]Nadia Comeandeat wrote:
Nice squatting! I’m suprised your lats aren’t firing—don’t you use them when you row? [/quote]
I suspect, based upon working with her last weekend, she utilizes her shouders more than her lats. I didn’t really get to watch too hard during our lil rowing competition, as I was trying not to lose, and more importantly, not to die!!! I succeeded in the latter. I don’t think I’ll beat her in the former.[/quote]
dude, you’re the one who told me 2 months ago, you gotta work your shoulders! so all that miliary pressing and they just got BIG. more assisted pullups pllleaase…even though I feel like semi-retarded when you’re helping me get up, it’s probably pretty cute, and it IS helpful. [/quote]
The cuteness of Beast helping you do pullups would prolly make my brain asplode.
Just thinking about it makes me want to squeeee in delight.
[/quote]
Again…she did the work. I only touched her. My hands have the ability to turn coal into diamonds. And now I have to wonder what we will be doing now that you’ve done a bit of pressing tonight… In the gym, that is.
[quote]Nadia Comeandeat wrote:
Nice squatting! I’m suprised your lats aren’t firing—don’t you use them when you row? [/quote]
I suspect, based upon working with her last weekend, she utilizes her shouders more than her lats. I didn’t really get to watch too hard during our lil rowing competition, as I was trying not to lose, and more importantly, not to die!!! I succeeded in the latter. I don’t think I’ll beat her in the former.[/quote]
dude, you’re the one who told me 2 months ago, you gotta work your shoulders! so all that miliary pressing and they just got BIG. more assisted pullups pllleaase…even though I feel like semi-retarded when you’re helping me get up, it’s probably pretty cute, and it IS helpful. [/quote]
The cuteness of Beast helping you do pullups would prolly make my brain asplode.
Just thinking about it makes me want to squeeee in delight.
[/quote]
Again…she did the work. I only touched her. My hands have the ability to turn coal into diamonds. And now I have to wonder what we will be doing now that you’ve done a bit of pressing tonight… In the gym, that is. [/quote]
uh well yeah the “cuteness” of you “touching” her also has me just about SOMETHING.
[quote]Nadia Comeandeat wrote:
Nice squatting! I’m suprised your lats aren’t firing—don’t you use them when you row? [/quote]
I suspect, based upon working with her last weekend, she utilizes her shouders more than her lats. I didn’t really get to watch too hard during our lil rowing competition, as I was trying not to lose, and more importantly, not to die!!! I succeeded in the latter. I don’t think I’ll beat her in the former.[/quote]
dude, you’re the one who told me 2 months ago, you gotta work your shoulders! so all that miliary pressing and they just got BIG. more assisted pullups pllleaase…even though I feel like semi-retarded when you’re helping me get up, it’s probably pretty cute, and it IS helpful. [/quote]
The cuteness of Beast helping you do pullups would prolly make my brain asplode.
Just thinking about it makes me want to squeeee in delight.
[/quote]
I knnoooooowwww!!! It’s really fucking cute, but I feel soooooo ashamed/“handicapped” (editted for PPuff) haha. [/quote]
Where’s the shame? No other ladies in there are doing what you can do. While they may have frowned upon your work before, I am willing to bet dollars to donuts that soon, they’ll be venturing over to “Man” land soon. Getting assistance from whomever looks at them… Watch…
I just want to say again that you should be really proud of your ass. Its, its…purrrrfect.
I vehemently dislike assisted (by human) pullups, but i’ve also never been helped by the beast! Anyways, that’s why I just do sets of 10 on the pullups, even if I’m only doing 10 sets of 1 (which is how I started!), at least they;re mine. MINE, damnit! “NO! Don’t touch me!”
[quote]
3 x BW - last one, I tried to do something weird and fell on the girl next to me[/quote]
Lucky girl ;D
Awesome training. I love how dedicated you are to rowing. Not a common thing here.
I was going to row today but I eat like shit after training anyway so doing SS will do nothing but waste my time.
[quote]Nadia Comeandeat wrote:
Nice squatting! I’m suprised your lats aren’t firing—don’t you use them when you row? [/quote]
I suspect, based upon working with her last weekend, she utilizes her shouders more than her lats. I didn’t really get to watch too hard during our lil rowing competition, as I was trying not to lose, and more importantly, not to die!!! I succeeded in the latter. I don’t think I’ll beat her in the former.[/quote]
dude, you’re the one who told me 2 months ago, you gotta work your shoulders! so all that miliary pressing and they just got BIG. more assisted pullups pllleaase…even though I feel like semi-retarded when you’re helping me get up, it’s probably pretty cute, and it IS helpful. [/quote]
The cuteness of Beast helping you do pullups would prolly make my brain asplode.
Just thinking about it makes me want to squeeee in delight.
[/quote]
I knnoooooowwww!!! It’s really fucking cute, but I feel soooooo ashamed/“handicapped” (editted for PPuff) haha. [/quote]
Where’s the shame? No other ladies in there are doing what you can do. While they may have frowned upon your work before, I am willing to bet dollars to donuts that soon, they’ll be venturing over to “Man” land soon. Getting assistance from whomever looks at them… Watch…[/quote]
I would normally agree with you, but we aren’t in Kansas anymore… we’re in the land of conformist clones.
gracis amiga maschi yyyy lol Nicki, this chick was a bit shocked! I did see her doing tricep pulldowns (with her arab bf standing behind her biting kissing her and pulling down most of the weight for her…) Honestly I feel like if I were in the USA, I’d already have have the females in the gym rowing and squatting… but here it’s just different. NO LOVE! But me and the gorilla, we’ll do our best.
maybe!? when im 30 they increase the time to 7min 8sec. so maybe. [/quote]
so all that miliary pressing and they just got BIG. more assisted pullups pllleaase…even though I feel like semi-retarded when you’re helping me get up, it’s probably pretty cute, and it IS helpful.