IGX "...overflowing with foulmouthed ignorance."

IGX "...overflowing with foulmouthed ignorance."
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PostPosted: Sat Jan 07, 2017 1:33 am 
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Sergeant Commanding
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Joined: Mon Jan 05, 2009 4:06 pm
Posts: 6660
Location: Columbus, GA
Warmup

LC:
5 mins @ 2x32kg; 5 rpm
3 mins @ 2x32kg; 5 rpm

OAJ:
12/12 @ 36kg

Gada swings:
10/10 @ 30 lbs
20/20 @ 20 lbs

Armor work

Legs were fatigued after this.

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PostPosted: Sun Jan 08, 2017 12:49 am 
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Sergeant Commanding
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Joined: Mon Jan 05, 2009 4:06 pm
Posts: 6660
Location: Columbus, GA
Been up since 0700 yesterday, worked the ER last night, been at military duty all day.

Run:
1.5 miles in 11:28

Stretching

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http://www.myphysicalculture.blogspot.com


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PostPosted: Tue Jan 10, 2017 12:51 am 
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Sergeant Commanding
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Joined: Mon Jan 05, 2009 4:06 pm
Posts: 6660
Location: Columbus, GA
Warmup

LC:
6 mins @ 2x32kg; 5 rpm

Gada swing:
5/5 @ 30 lbs
50 @ 20 lbs
50 @ 20 lbs

Armor work

_________________
WIZZARD

http://www.myphysicalculture.blogspot.com


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PostPosted: Wed Jan 11, 2017 7:48 pm 
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Sergeant Commanding
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Joined: Mon Jan 05, 2009 4:06 pm
Posts: 6660
Location: Columbus, GA
3 hrs nap, then....

Warmup

OALC:
10 mins @ 36kg; 6 rpm (1 mph)

Gada swings:
5 mins @ 20 lbs

Stretching

_________________
WIZZARD

http://www.myphysicalculture.blogspot.com


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PostPosted: Fri Jan 13, 2017 3:10 am 
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Sergeant Commanding
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Joined: Mon Jan 05, 2009 4:06 pm
Posts: 6660
Location: Columbus, GA
Glute and lower back feels a bit off, so easy rest day.

Lots of stretching, some light HSN.

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http://www.myphysicalculture.blogspot.com


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PostPosted: Mon Jan 16, 2017 8:48 pm 
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Sergeant Commanding
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Joined: Mon Jan 05, 2009 4:06 pm
Posts: 6660
Location: Columbus, GA
Warmup

LC:
11:03 @ 2x28kg; 4-5 rpm
....rest a min or so...
04:00 @ 2x28kg; 4-5 rpm

Mace work

Stretching

_________________
WIZZARD

http://www.myphysicalculture.blogspot.com


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PostPosted: Wed Jan 18, 2017 7:15 am 
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Sergeant Commanding
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Joined: Mon Jan 05, 2009 4:06 pm
Posts: 6660
Location: Columbus, GA
2 hrs sleep, then...

Warmup

LC:
6 mins @ 2x32kg; 5 rpm

Run:
2 miles 16:22

Stretching

Not easy. Felt pretty tired and my hammies were tight.

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http://www.myphysicalculture.blogspot.com


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PostPosted: Thu Jan 19, 2017 12:03 am 
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Sergeant Commanding
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Joined: Mon Jan 05, 2009 4:06 pm
Posts: 6660
Location: Columbus, GA
Warmup

OALC:
15 mins @ 36kg; 6 rpm (1 mph)

Mace work

Armor building

https://youtu.be/5SWlmFp2R7Y

_________________
WIZZARD

http://www.myphysicalculture.blogspot.com


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PostPosted: Thu Jan 19, 2017 9:10 pm 
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Sergeant Commanding
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Joined: Mon Jan 05, 2009 4:06 pm
Posts: 6660
Location: Columbus, GA
3 hrs sleep, then....

Warmup

LC:
8 mins @ 2x32kg; 4 rpm
2 mins @ 2x32kg; 4 rpm

Stretching

BJJ later....

_________________
WIZZARD

http://www.myphysicalculture.blogspot.com


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PostPosted: Sat Jan 21, 2017 1:48 am 
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Sergeant Commanding
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Joined: Mon Jan 05, 2009 4:06 pm
Posts: 6660
Location: Columbus, GA
Warmup

LC:
5 mins @ 2x32kg; 5 rpm

Run:
2 miles easy pace

Stretching

_________________
WIZZARD

http://www.myphysicalculture.blogspot.com


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PostPosted: Mon Jan 23, 2017 7:26 pm 
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Sergeant Commanding
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Joined: Mon Jan 05, 2009 4:06 pm
Posts: 6660
Location: Columbus, GA
2 hr nap, then...

Warmup

LC:
3 mins @ 2x32kg; 28 reps

Easy mace work

Stretching

Try to get some rest before work.

_________________
WIZZARD

http://www.myphysicalculture.blogspot.com


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PostPosted: Wed Jan 25, 2017 9:58 am 
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Sergeant Commanding
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Joined: Mon Jan 05, 2009 4:06 pm
Posts: 6660
Location: Columbus, GA
4 hr sleep, then:

Warmup

LC:
6 mins @ 2x32kg; 5 rpm

Stretching

Not easy. Not hard.

_________________
WIZZARD

http://www.myphysicalculture.blogspot.com


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PostPosted: Wed Jan 25, 2017 9:23 pm 
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Sergeant Commanding
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Joined: Mon Jan 05, 2009 4:06 pm
Posts: 6660
Location: Columbus, GA
3 hrs nap, then:

Warmup

OALC:
16 mins @ 36kg; 6 rpm (1 mph)

Mace work

Stretching

Run postponed til tomorrow due to time constraints.

_________________
WIZZARD

http://www.myphysicalculture.blogspot.com


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PostPosted: Fri Jan 27, 2017 2:04 am 
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Sergeant Commanding
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Joined: Mon Jan 05, 2009 4:06 pm
Posts: 6660
Location: Columbus, GA
Warmup

LC:
6 mins @ 2x32kg; 5 rpm

Run:
2 miles w/ stroller, easy sub 10:00 pace

Stretching

BJJ later.

1 hr of solid BJJ rolling in the gi. 04:00 on/ 00:45 off. Only got tapped once by a sick triangle. Got a couple of submissions. Only one that didn't sit out besides the instructor.

Now for food.

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http://www.myphysicalculture.blogspot.com


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PostPosted: Mon Feb 06, 2017 10:14 am 
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Sergeant Commanding
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Joined: Mon Jan 05, 2009 4:06 pm
Posts: 6660
Location: Columbus, GA
Back home and easing back into it.

Warmup

5 mins @ 2x32kg; 4 rpm

Mace work

Stretching

_________________
WIZZARD

http://www.myphysicalculture.blogspot.com


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PostPosted: Mon Feb 06, 2017 2:16 pm 
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Sergeant Commanding
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Joined: Mon Jan 05, 2009 4:06 pm
Posts: 6660
Location: Columbus, GA
Up all night, figured I would try and get it in prior to nap time.

Warmup

LC:
5 mins @ 2x32kg; 5 rpm

OALC:
12/12 @ 42kg

Armor building+ curlz

Stretching

Now for a nap.

_________________
WIZZARD

http://www.myphysicalculture.blogspot.com


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PostPosted: Wed Feb 08, 2017 5:17 am 
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Sergeant Commanding
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Joined: Mon Jan 05, 2009 4:06 pm
Posts: 6660
Location: Columbus, GA
3 hrs nap, then...

Warmup

LC:
6 mins @ 2x32kg; 4 rpm

Stretching

Nap time.

_________________
WIZZARD

http://www.myphysicalculture.blogspot.com


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PostPosted: Mon Feb 13, 2017 6:44 pm 
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Sergeant Commanding
User avatar

Joined: Mon Jan 05, 2009 4:06 pm
Posts: 6660
Location: Columbus, GA
Warmup

LC:
5 mins @ 2x32kg; 6 rpm
3 mins @ 2x32kg; 6 rpm

OALC:
12/12 @ 42 kg

Armor building

Stroller run:
2 miles in 16:42

Stretching

_________________
WIZZARD

http://www.myphysicalculture.blogspot.com


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PostPosted: Wed Feb 15, 2017 12:15 pm 
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Sergeant Commanding
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Joined: Mon Jan 05, 2009 4:06 pm
Posts: 6660
Location: Columbus, GA
3 hrs of sleep, then...

Warmup

OALC:
15 mins @ 36kg; 5 rpm

Stretching

Hanging outside with the kiddo and maybe a nap before work again.

_________________
WIZZARD

http://www.myphysicalculture.blogspot.com


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PostPosted: Thu Feb 16, 2017 11:00 pm 
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Sergeant Commanding
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Joined: Mon Jan 05, 2009 4:06 pm
Posts: 6660
Location: Columbus, GA
3 hr nap, then...

Warmup

LC:
4 mins @ 2x32kg; 8 rpm
....rest til HR is <100 bpm....
4 mins @ 2x32kg; 8 rpm

Gada work

Armor building

Was gonna go to BJJ tonight but I decided to spend some quality time with the wife and kiddo, seeing as we haven't had much of that lately. Oh to have more time. Still an easy decision.

The reds felt light. Wind was not great on the second set but I got through it. Found that I was holding my breath for a fraction of a second overhead. Relaxed up there and it eased up some. Still sucked. Haha. Longer slower set tomorrow.

_________________
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http://www.myphysicalculture.blogspot.com


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PostPosted: Tue Feb 21, 2017 9:02 pm 
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Sergeant Commanding
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Joined: Mon Jan 05, 2009 4:06 pm
Posts: 6660
Location: Columbus, GA
2/20

1.5 hrs nap, then....

Warmup

LC:
6 mins @ 2x32kg; 5 rpm
...rest til HR sub 100...
3 mins @ 2x32kg; 5 rpm

Armor building

Stretching

Had a hard night with an even rougher ending to the shift. Got it done though.

2/21

3 hrs nap, then...

Warmup

LC:
5 mins @ 2x32kg; 6 rpm

OAJ:
10/10 @ 42kg

Gada work

Stretching

_________________
WIZZARD

http://www.myphysicalculture.blogspot.com


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PostPosted: Fri Feb 24, 2017 11:46 pm 
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Sergeant Commanding
User avatar

Joined: Mon Jan 05, 2009 4:06 pm
Posts: 6660
Location: Columbus, GA
2/23
Warmup

OALC:
15 mins @ 36kg; 80 reps

Gada work

Stroller Run:
2 miles 16:47

Stretching


2/24
Warmup

LC:
10 mins @ 2x32kg; 40 reps

Armor building

Stretching

_________________
WIZZARD

http://www.myphysicalculture.blogspot.com


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PostPosted: Tue Feb 28, 2017 7:34 pm 
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Sergeant Commanding
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Joined: Mon Jan 05, 2009 4:06 pm
Posts: 6660
Location: Columbus, GA
5 hrs sleep since Sunday.....feeling weak.

Warmup

LC:
7 mins @ 2x32kg; 4 rpm

Stretching

Nap time.

The reds felt heavy today.

_________________
WIZZARD

http://www.myphysicalculture.blogspot.com


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PostPosted: Tue Mar 07, 2017 5:18 pm 
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Sergeant Commanding
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Joined: Mon Jan 05, 2009 4:06 pm
Posts: 6660
Location: Columbus, GA
-Mon-
Warmup

LC:
10 mins @ 2x32kg; 4 rpm

Armor building

Stretching


-Tues-
2 hrs nap, then...

Warmup

7 mins @ 2x32kg; 4 rpm

Gada work

Stretching

That's all I had in me. I feel dead and the sinus issues are still present.

_________________
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http://www.myphysicalculture.blogspot.com


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PostPosted: Thu Mar 09, 2017 1:05 pm 
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Sergeant Commanding
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Joined: Mon Jan 05, 2009 4:06 pm
Posts: 6660
Location: Columbus, GA
3 hrs nap, then...

Warmup

OALC:
18 mins @ 36kg; 5 rpm (1 mph)

Stretching

Felt rough today. Bad headache since last night and just feeling puny. Easy workout to get the blood flowing. May go for a light jog later.

_________________
WIZZARD

http://www.myphysicalculture.blogspot.com


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