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Author Topic: Grape Ape rehabs a torn IT band - GoRuck date officially moved out  (Read 38218 times)
Grape Ape
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Alphamod / Y board approved


« Reply #275 on: January 20, 2015, 12:19:41 PM »

good for you

Dude, cut the shit.
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Soul Crusher
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« Reply #276 on: January 20, 2015, 02:09:34 PM »

Tonight going to be

30 minutes of Leg PT which will be mostly squats, lunges, steps ups etc   

1 hours of ruck w 40lbs at 10-15 minute pace.  Hopefully cover 4-5 miles etc
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Grape Ape
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Alphamod / Y board approved


« Reply #277 on: January 20, 2015, 02:26:59 PM »

10 min mile ruck?  Have fun with that.
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Soul Crusher
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« Reply #278 on: January 21, 2015, 05:55:26 AM »

10 min mile ruck?  Have fun with that.

Covered 4.66 miles in 60 minutes by alternating 2 minutes fast walk w 1 minute shuffle  


* 10931728_10205215579484055_6039019698232082820_n.jpg (70.53 KB, 960x960 - viewed 710 times.)
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andreisdaman
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« Reply #279 on: January 21, 2015, 10:21:20 AM »

Covered 4.66 miles in 60 minutes by alternating 2 minutes fast walk w 1 minute shuffle  

Almost 5 miles in 60 mins.....impressive
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Soul Crusher
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« Reply #280 on: January 21, 2015, 12:26:44 PM »

Almost 5 miles in 60 mins.....impressive

w 40lbs on my back
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andreisdaman
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« Reply #281 on: January 21, 2015, 12:36:16 PM »

w 40lbs on my back

you're in very good functional shape.....kudos to you....wish I was as good
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Grape Ape
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Alphamod / Y board approved


« Reply #282 on: January 21, 2015, 02:00:16 PM »

Covered 4.66 miles in 60 minutes by alternating 2 minutes fast walk w 1 minute shuffle  

Nice.  Woodway treadmill makes sense with the ruck.  Love those things.
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Grape Ape
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Alphamod / Y board approved


« Reply #283 on: January 22, 2015, 08:37:05 AM »

I get get my shoulder surgery on Feb 2 if I want......deciding on whether to get it all fixed now, or do it next fall.
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chaos
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Ron "There is no freedom of speech here" Avidan


« Reply #284 on: January 22, 2015, 10:30:39 AM »

I get get my shoulder surgery on Feb 2 if I want......deciding on whether to get it all fixed now, or do it next fall.
Do it now, just get it over with so you can move on.
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Liar!!!!Filt!!!!
Grape Ape
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Alphamod / Y board approved


« Reply #285 on: January 22, 2015, 11:10:46 AM »

Do it now, just get it over with so you can move on.

I think you're right.
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Soul Crusher
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« Reply #286 on: January 22, 2015, 02:24:36 PM »

 Grin


* 10847951_10204824076456724_7398601101363324061_n.jpg (59.18 KB, 960x720 - viewed 626 times.)

* 10933851_10205152279741601_1146596283218869692_n.jpg (52.68 KB, 720x960 - viewed 605 times.)
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Grape Ape
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Alphamod / Y board approved


« Reply #287 on: January 22, 2015, 07:30:27 PM »

You're a beast.

I did the pyramid again....yawn.
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Soul Crusher
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« Reply #288 on: January 24, 2015, 07:59:35 AM »

30 minutes -  Legs / Back superset dumbbells  - little rest between sets

30 minutes HIIT - zero rest

30 Minutes Cardio 


Was a little dehydrated from too much drinking w the guys at the office but still did it 
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Soul Crusher
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« Reply #289 on: January 24, 2015, 02:36:11 PM »

Fail
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Grape Ape
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Alphamod / Y board approved


« Reply #290 on: January 24, 2015, 06:40:35 PM »

I don't know why my posts were deleted..I think I brought up a legit issue concerning SC's apparent steroid use

They will continue to be deleted if you derail this thread.  You were cool when it started, don't know why you keep bringing shit in here.
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Soul Crusher
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« Reply #291 on: January 24, 2015, 07:58:19 PM »

They will continue to be deleted if you derail this thread.  You were cool when it started, don't know why you keep bringing shit in here.

Not to mention false - I don't use anythng at all
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Soul Crusher
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« Reply #292 on: January 25, 2015, 07:41:57 PM »

30 minutes - leg pt mainly w db - squats , stiff dead leg, etc

1 hour ruck at 12:30 pace
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Soul Crusher
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« Reply #293 on: January 26, 2015, 11:38:56 AM »

Push Up Pull Up Pyramid  1-10-1

30 Minutes HIIT

30 minutes - Stair master

30 Minutes Elpytical
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Soul Crusher
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« Reply #294 on: January 26, 2015, 06:26:12 PM »

Grape - you can always come out and shadow part of it and hang out and follow the carnage
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Grape Ape
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Alphamod / Y board approved


« Reply #295 on: January 26, 2015, 06:28:21 PM »

Grape - you can always come out and shadow part of it and hang out and follow the carnage

If I can start rucking, maybe i can shadow the 12 miler....but right now can't even jog.
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Soul Crusher
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« Reply #296 on: January 26, 2015, 06:30:01 PM »

If I can start rucking, maybe i can shadow the 12 miler....but right now can't even jog.

Or the welcome party after where everyone gets the shot kicked out of them
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Soul Crusher
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« Reply #297 on: January 27, 2015, 06:24:04 PM »

5 miles ruck in 1 hour.     >
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Soul Crusher
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« Reply #298 on: January 28, 2015, 06:33:19 PM »

30 minutes - dumbbell supersets focused on legs and back

30 minutes -    10 sets.   1 minute bike. 1 minute plank 1 minute abs. 

30 minutes - 2 miles ruck
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Soul Crusher
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« Reply #299 on: January 31, 2015, 02:57:42 PM »

45 minutes HIIT focused on legs and overhead holds  no rest.

1 hour ruck.   4.75 miles covered w 40 lbs.
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