â„–4223623[Quote]
>>4223618 (OP)I have done absolutely nothing today mister frogman, please don't beat me up I have sensitive skin
â„–4223625[Quote]
its a rest day but i did decide to check out my progress on my shoulder therapy. i got to a 48 second deadhang without much issue, all the grip training is helping alot too though
â„–4223626[Quote]
I ran around the house or something
â„–4223628[Quote]
Gym sucks
â„–4223644[Quote]
GEG i did that time in high school cross country im better
â„–4223645[Quote]
Workout isnt that important
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>>4223651I can still do 15 pull ups
â„–4223673[Quote]
I went to work. Now I'm going to eat and play goyslop
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>>4223656not impressive when you weigh 80lbs
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>>4223670you got it frogbro!
â„–4223692[Quote]
I followed a guy home while he was running and rapes him to death just to counteract your contribution to society
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>>4223693you think i cant do pullups?
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>>4223632I stopped at 18, it was too much, should have done some warming up first, was too scared to be turned into paste by mr frogman, I will do better tomorrow pinky promise
â„–4223906[Quote]
>>4223704try doing minute on the minute push-ups if you're struggling so
you have one minute
take first 30 seconds- do pushups doing that. do like 6 proper ones with controlled descent and forceful push
rest for 30 seconds
take 30 seconds from minute 2 and do the same amount
rest
and so on for like 6 minutes for beginners
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>>4223950you picked the wrong nigger to say that to
â„–4224016[Quote]
>>4223960okay nusoi. frogman-style HIIT
four minute training blocks - 4x30s full effort exercise, 30 seconds rest. (30s exercise - 30s rest x4)
block 1- frog hops in place- hands on your neck, elbows fully extended sideways, hop at least 6 inches off the ground
4x30s, 30s rest inbetween
2 minutes rest
block 2- jumping alternating lunges in place
same block
2 minutes rest
block 3 - burpees
same block
2 minutes rest
block 4 - sprint in place, knees up to the stomach as high as they can go - max effort, same block
2 minutes rest
block 5- the finisher- 4x30s squats in place- this time you don't rest. you do 30s of wall sit inbetween the rounds
total:26-28 minutes of killer cardio
can (You) do dis, nuswah?
â„–4224083[Quote]
>>4223652New kimjak bait geg
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>>4224083>newyou're the newsoi
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>>4224016ill hit it when i get out the shower this looks ridiculously easy though. my marsoc shortcard time was sub 25 mins
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hell i made the marsoc thing harder because i didnt do standard variations
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>>4223618 (OP)i'm gonna swim a kilometer soon
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I woke up at noon and took a shower
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I woke up, made some cofveve and am shitting rn
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>>4224016alright im raising the stakes, frog hops sound retarded so im doing full jump squats
no rest for the lunges
and horse stance instead of wall sit toes pointed forward for the finale.