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Older, Brokener and Stubborner, one Greek forges ahead

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Re: Older, Brokener and Stubborner, one Greek forges ahead

Post by GreekPT on Sun Sep 01, 2013 11:45 pm

9/01/13 - Barreling into Sept

Hit a different SuperSport with lots of different whiz bang eqt...

5:00 warmup on rower
Supersets:
4 pullups
8 dips
12 V ups or hip thrusters
10 SLDL's w/15lb db's (10 each leg)
10 sets nonstop - 27:00
Standing torso twists, throwing 20lb med ball into this angled trampoline thingy - 5x20 each side
Seated rope pull machine thingy, 4x45 seconds (averaged 60 yanks - freakin brutal after the pullups)

Some huuuge ripped dude was doing a great circuit so I just jumped in and joined him:
Approx 2 minutes of each then switched up, 4 rounds, ~24:00
Sledge slams into tractor tire - 12 pounder i think
Battle ropes (he showed me lots of different ways to fling em)
20lb med ball slams to the outside of each foot
(my quads are still jacked so this was sloowww)

Then 1hr Spin bike with 40:00 of very high rpm intervals 40secs on/20secs EZ

Sauna, jacuzzi, stetch, ice, pass OUT.

Oh yeah #1 - Halfway thru that last circuit this dude walks up and starts complimenting me on how well I "used" the sledge and asks if I want to go to work for him breaking concrete!!!!!! LMFAO!! I told him sure, for $75/an hour! :roflol2: 

Oh yeah #2, yesterday we went and watched the g/f's daughter in law bust ass at the regional Cross Fit games.  There are some bad mo-fo's there....tres bad.

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Re: Older, Brokener and Stubborner, one Greek forges ahead

Post by itlives on Sun Sep 01, 2013 11:58 pm

#1 - sounds too much like work!
#2 - sounds like too much fun!
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Re: Older, Brokener and Stubborner, one Greek forges ahead

Post by GreekPT on Wed Sep 04, 2013 11:40 pm

Belated Cheers! to Rasta!

9/04/13 - Mosta Murph

Spin bike, 1hr, with hard to harder effort, high rpm intervals:
20:00 of 30secs on/15secs EZ
20:00 of 60secs on/30secs EZ

Then Murph minus the first mile run:
5pulls, 10pushups, 15squats x20 sets
plus 1.03 miles on treadmill
total time 32:18.

I think I'm 'comfortably' sub 40:00 now, but getting to 35:00 is going to be harder than getting to sub 40:00 for 20 SOH.

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Re: Older, Brokener and Stubborner, one Greek forges ahead

Post by GreekPT on Sat Sep 07, 2013 12:29 am

9/09/13 - Bite-sized brutality

Spin bike warm up 15:00 + foam rolling

Circuits of:
1/2 mile treadmill run
15 double release pushups
15 V-ups or hip thrusters
7 pullups
12 sets nonstop in about 1:20
Run speeds were 6.8mph ==>8.5mph
Finished with 1x20 DR pushups, 1x20 hip thrusters to get 200 of each and 1x10 and 1x6 pullups to get 100 of those pups.

Temps are back in the 90's all weekend so it's time to figure out how to ride my neglected bike up a mountain again tomorrow.

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Re: Older, Brokener and Stubborner, one Greek forges ahead

Post by Dave on Sat Sep 07, 2013 12:57 am

Impressive workout as always Phil.  It's gotta take tenacity to push out 12 rounds of that! So how should I go about this double release pushup?

By the way it seems the pilots at the military base up here like to chase nighttime cyclists as much as the cops in California.  :P
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Re: Older, Brokener and Stubborner, one Greek forges ahead

Post by itlives on Sat Sep 07, 2013 9:43 am

Double release push up is a GreekSpecial!
Hand release push up combined with a "leave - the - ground" push up. When I do them, I do them with a clap push.
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Re: Older, Brokener and Stubborner, one Greek forges ahead

Post by Dave on Sat Sep 07, 2013 2:49 pm

I can't picture it
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Re: Older, Brokener and Stubborner, one Greek forges ahead

Post by itlives on Sat Sep 07, 2013 5:13 pm

Push up "up" position
Down to the ground
Release the ground -(pull hands off the ground)
Put hands back on the ground
Push HARD enough to leave the ground
Congratulations! There's one!
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Re: Older, Brokener and Stubborner, one Greek forges ahead

Post by GreekPT on Sun Sep 08, 2013 3:09 am

Yeah only 199 more to go!

9/07/13 - Shock therapy

Road bike, 52.40 miles, 3:35, 14.69mph avg, 5, 210' elev gain.
Legs meet mountain/s, mountain/s meet legs!
Highway 9 front, back, thru Big Basin State Park, back up back side of 9.
50 of the twistiest and most scenic miles around here.
First ride back on the road bike since the flippin Death Ride at the beginning of July...the legs were like "WTFFF!!??!!"

Recovery was wine tasting at Loma Prieta winery where I had my FIRST raw oysters - ever. And I lived to tell about it. :D

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Re: Older, Brokener and Stubborner, one Greek forges ahead

Post by GreekPT on Mon Sep 09, 2013 1:55 am

9/08/13 - Flip Flop Follies

A Glinda-inspired, work it til I popped - day at the gym:

1st round Supersets:
4 pullups
6 dips
8 KB swings, 45lb kb, 8x each arm
10 SLDL's w/15lb db, 10x each leg
12 ATG squats
10 sets nonstop in 32:14
5ish minutes rest

2nd round Supersets:
4 pullups
6 kneeling ab wheel rollouts
8 double release pushups
10 wall balls w/16lb med ball
15 torso twists, throwing 20lb med ball into that angled trampoline thingy
10 sets nonstop in about 34:20
5..or 10ish minutes rest

3rd round Supersets:
40 sledge slams into tractor time w/16lb buddy, 10L10R10L10R
~2:00 of throwing around the battle ropes
15 plyo ball alt. back extension
3 sets nonstop and done, the tank finally emptied.

Went to the SuperSport with the g/f, who commented on my little Civic smelling ripe from all the workout stuff that was in there. So I quickly grabbed all the crap and left it at home. Got to gym and realized I took out 1 too many running shoes...cuz I only had 1. So I did the whole workout in my flip flops! Had to kinda hide from the employees/personal trainers who would walk by very so often.

Oh Yeah...first two supersets were all done with the 14lb vest on. :D :D

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Re: Older, Brokener and Stubborner, one Greek forges ahead

Post by itlives on Mon Sep 09, 2013 9:20 am

Glinda would be proud! Good work !
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Re: Older, Brokener and Stubborner, one Greek forges ahead

Post by GreekPT on Tue Sep 10, 2013 11:37 pm

9/10/13 - Tarred and Blown!

Road bike, 34.16 miles, 2:25, 14.13mph avg, 3,491' elev gain.
Late afternoon ride, Canada Rd and up Kings Mtn Road twice. They were paving the bottom of the Kings Mtn so I was riding thru warm sticky asphalt then all sorts of little pebbles stuck to my tires. And if that wasn't enough, there were INSANE winds at the beginning/ending area or ride and some stupid headwind the last 2 miles uphill. (climb is 4.3 miles long)
1st repeat - 31:20
2nd repeat - 32:59

My Garmin is not uploading to my computer so I can't see the wattage for my repeats and I'm using MapMyRide to get the elev gain.

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Re: Older, Brokener and Stubborner, one Greek forges ahead

Post by itlives on Tue Sep 10, 2013 11:49 pm

What? Insane winds and no fire to spread rapidly out of control?
It's gonna be a great day!
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Re: Older, Brokener and Stubborner, one Greek forges ahead

Post by Glinda on Wed Sep 11, 2013 11:11 am

I'm more than proud, I am astonished! :oops: 

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Re: Older, Brokener and Stubborner, one Greek forges ahead

Post by GreekPT on Wed Sep 11, 2013 6:40 pm

9/11/2013 - Always Remember

Spin bike 1 hour high rpm/low to mod tension - just warm up for:

The 9/11 MURPH - with the 14lb vest on:
Treadmill mile run - 7:23
100/200/300 pullups/pushups/atg squats - done in roughly 30 sets - 29:16
Treadmill mile run - 7:41

That was, hard. Legs fared the worst. I guess the hill climbs yesterday zonked them.

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Re: Older, Brokener and Stubborner, one Greek forges ahead

Post by Dave on Wed Sep 11, 2013 11:02 pm

I sometimes wonder how you even still have legs.
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Re: Older, Brokener and Stubborner, one Greek forges ahead

Post by Rastaman on Wed Sep 11, 2013 11:14 pm

Dave wrote:I sometimes wonder how you even still have legs.
My legs would have been fried after the hour on the bike, forget the rest :mrgreen: 

Beastly effort on the Murph :twisted:
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Re: Older, Brokener and Stubborner, one Greek forges ahead

Post by GreekPT on Fri Sep 13, 2013 6:29 pm

9/13/13 - Feelin 15 again

15 mile run, more or less flat, 8:15 average pace (8:35ish out, sub 8:00ish back), 2:03 run time
15 double-release pushups every half mile - (450 total)
15 pullups going out
15 chinups coming back
Ended with a 5:00 static plank
Pecs. Tris. Hurt.

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Re: Older, Brokener and Stubborner, one Greek forges ahead

Post by TheMasterKey on Sat Sep 14, 2013 1:21 am

GreekPT wrote:9/13/13 - Feelin 15 again

15 mile run, more or less flat, 8:15 average pace (8:35ish out,  sub 8:00ish back), 2:03 run time
15 double-release pushups every half mile -  (450 total)
15 pullups going out
15 chinups coming back
Ended with a 5:00 static plank
Pecs. Tris. Hurt.
:shock: 
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Re: Older, Brokener and Stubborner, one Greek forges ahead

Post by Dave on Sat Sep 14, 2013 1:31 pm

These super endurance workouts of yours are solid Greek!
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Re: Older, Brokener and Stubborner, one Greek forges ahead

Post by itlives on Sat Sep 14, 2013 2:47 pm

GreekPT wrote:9/13/13 - Feelin 15 again

15 mile run, more or less flat, 8:15 average pace (8:35ish out,  sub 8:00ish back), 2:03 run time
15 double-release pushups every half mile -  (450 total)
15 pullups going out
15 chinups coming back
Ended with a 5:00 static plank
Pecs. Tris. Hurt.
Wonder why? Maybe you didn't eat right.....:laugh2: 
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Re: Older, Brokener and Stubborner, one Greek forges ahead

Post by GreekPT on Sat Sep 14, 2013 4:02 pm

A triple shot Americano before and 2 Gu's along the run...that couldn't be the reason.

;)

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Re: Older, Brokener and Stubborner, one Greek forges ahead

Post by GreekPT on Sun Sep 15, 2013 9:10 pm

9/15/13 - Sunday SUCK(er) Fest

Road bike, 80.75 miles, 6:07, 13.20mph avg, 9,800' elev gain.
Kings Mtn, W. Alpine Rd, Skyline to 9 and MontefreakinBello twice.
1st time up Montebello ~42:00
2nd time up Montevbello ~56:00 (can you say BonkBoy!)
Had my fat aS$ handed to me all day long - running does NOT cross over to bike strength or fitness!!!

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Re: Older, Brokener and Stubborner, one Greek forges ahead

Post by GreekPT on Thu Sep 19, 2013 7:17 pm

9/19/13 - Steady as she burns

Road bike, 21.25 miles, 1:23, 15.36mph avg, 1,750' elev gain.
Max effort seated hill repeats, Camden Ave hill, 10 times (about 150' per climb)
3:22
2:59
2:54
2:52
2:55
2:55
2:56
2:55
2:56
2:56
For a tidy average of 2:58 per. I still cant download my Garmin data but the average wattage per climb is probably ~320.

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Re: Older, Brokener and Stubborner, one Greek forges ahead

Post by GreekPT on Sun Sep 22, 2013 10:44 pm

9/22/13 - The Ironest of Men

Road bike, 62 miles, 4:20, 14.24mph avg, 5,120' elev. gain.
Today was the first inaugural Ironman Lake Tahoe. We came up yesterday to volunteer. Yesterday it was POURING A$$ rain all day long - some huge winter storm has arrived, dumping snow at 7K feet and higher. Today was clear, sunny and effing Frigid.

Those folks who braved that cold water and then started biking in mid 30's temps are the true hard core athletes. I never saw so many blue faces before...but most soldiered on.

The bike course took racers only to an elevation of about 6,600'. I found a mountain to climb - Barker Pass - and did 3 max effort climbs, from about 6,400 to 7,800'.
39:25
33:06
33:58
No crazy Bday antics yesterday, how sucky is that?

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Re: Older, Brokener and Stubborner, one Greek forges ahead

Post by itlives on Sun Sep 22, 2013 10:51 pm

GreekPT wrote:
No crazy Bday antics yesterday, how sucky is that?
Very!

Good job volunteering, though!
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Re: Older, Brokener and Stubborner, one Greek forges ahead

Post by Brahma Bill on Mon Sep 23, 2013 7:26 am

I'm sure you'll make up for it today. A belated Happy Birthday Phil! :cheers2: 
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Re: Older, Brokener and Stubborner, one Greek forges ahead

Post by amit_shah25 on Mon Sep 23, 2013 1:59 pm

GreekPT wrote:No crazy Bday antics yesterday, how sucky is that?
So this year you actually got older ? :mrgreen: 
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Re: Older, Brokener and Stubborner, one Greek forges ahead

Post by Dave on Mon Sep 23, 2013 2:02 pm

Happy belated b-day Phil! :beardy: :bolt: 
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Re: Older, Brokener and Stubborner, one Greek forges ahead

Post by Iliander on Mon Sep 23, 2013 3:39 pm

Happy Birthday!
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Re: Older, Brokener and Stubborner, one Greek forges ahead

Post by TheMasterKey on Mon Sep 23, 2013 7:33 pm

^ what they said

Happy Birthday!
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Re: Older, Brokener and Stubborner, one Greek forges ahead

Post by CheesedogTheFirst on Tue Sep 24, 2013 1:48 am

Birthday?

It can't have been your b-day. You didn't do a ton of burpees, therefor, it wasn't really your birthday. Maybe you need to check your calender again.

:mrgreen: :mrgreen: :mrgreen: :mrgreen: :mrgreen: :mrgreen: :mrgreen: :mrgreen: :mrgreen: 
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Re: Older, Brokener and Stubborner, one Greek forges ahead

Post by GreekPT on Wed Sep 25, 2013 5:41 pm

Thanks for all the Bday wishes, peoples!
Now fasten your seatbelts for this ride.......

9/25/13 - That dog is one cool CAT

4 miles on the mtn bike with Myko (the dog), to the hardware store early this morning.  Then to a coffee shop.....then it gets interesting.  I'm cutting & pasting here, too much to retype.

The rest of my workout was approximately a 1.25 mile mtn bike, at approx 200 heartrate.....

This morn 8ish I took Myko on a run via mtn bike to Orchard Supply to prepay for something. On the way back I hit the coffee shop at Meridian/Branham, near the Petco. We had already gone nearly 4 miles and the pooch is tired so I leash him to a (heavy) table, go in get my Americano, ask for some water for him...all the while checking on him every minute or so...

I'm adding some milk to the coffee and I hear "The Dog The Dog!!!"

I run to window to see Myko racing thru the parking lot towing that table! It hits a light standard and busts into pieces and now he's majorly spooked and 'on the run.' I take off after him with the bike, yelling at him but he doesn't even look back once. He crosses Meridian and heads down Branham on the oncoming traffic sidewalk towards Camden.... I can't catch the Furry Fawcker and I'm going ~20mph? An animal control officer happens to see all this and tries to cut him off with her truck, but the FF runs right around it. He crosses the offramp off Hwy 85-----crosses phuucking Camden Ave (BARELY missed getting creamed by one car) and is now merging onto Hwy 85 with the rest of the commute traffic...

I'm chasing all the while, across Camden, onto 85, yelling at cars to get the phucck outta my way. He crosses the 3 lanes and is running down the fast lane (cuz at this point I guess he thinks he's entitled). He finally slows a bit and I catch up to him about halfway to Union Ave. Lucky for all of us it was commute hour and traffic was moving slowly. Animal control shows up, some people are cheering, I'm nearly passed out sitting on 85, CHP shows up and the nice woman in the black car pulls over and loads up our dumb asses and takes us home.

That FF must be part cat.

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Re: Older, Brokener and Stubborner, one Greek forges ahead

Post by Brahma Bill on Wed Sep 25, 2013 7:31 pm

Was he towing the table the whole time? or did it break loose before he hit the interstate? :roflol2: 
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Re: Older, Brokener and Stubborner, one Greek forges ahead

Post by Dave on Wed Sep 25, 2013 10:48 pm

Looks like your dog is part cat and part 2 year old. And part dog I guess.
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Re: Older, Brokener and Stubborner, one Greek forges ahead

Post by itlives on Wed Sep 25, 2013 10:52 pm

Brahma Bill wrote:Was he towing the table the whole time? or did it break loose before he hit the interstate? :roflol2: 
Yeah, I wanted to know when the table finally fell apart!
Glad no one got hurt!
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Re: Older, Brokener and Stubborner, one Greek forges ahead

Post by CheesedogTheFirst on Thu Sep 26, 2013 1:29 am

Next time tie him to a car. He probably can't pull that!
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Re: Older, Brokener and Stubborner, one Greek forges ahead

Post by Brahma Bill on Thu Sep 26, 2013 7:57 am

Cheesedog wrote:Next time tie him to a car.  He probably can't pull that!
Remember this is Greek's dog. It can probably pull a Bus.
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Re: Older, Brokener and Stubborner, one Greek forges ahead

Post by itlives on Thu Sep 26, 2013 1:02 pm

Brahma Bill wrote:
Cheesedog wrote:Next time tie him to a car.  He probably can't pull that!
Remember this is Greek's dog. It can probably pull a VW Bus.
There, I fixed it!
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Re: Older, Brokener and Stubborner, one Greek forges ahead

Post by GreekPT on Sat Sep 28, 2013 12:40 am

Ahh you so many funny!
The table hit a light post in the first big parking lot and busted into pieces, that's why I couldn't catch the little bundle of fast fur.

9/27/13 - Got Mobility

Road bike, 52.30 miles, 3:38, 14.40mph avg, 6,132' elev gain.
Little afternoon workday ride to the coast & back.
King's Mtn 32:23
Tunitas Creek to coast. Back up 38:08
up Kings again 33:01

Can't remember if I mentioned it but the little software company where I count beans was bought by Cisco, a huuuuuge tech company. They're all about worker "mobility" and being able to log in/connect and WORK from anywhere, with your spiffy handheld devices. Welp there was NO cell service out at the coast, not that I planned on doing any work while pedaling.

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Re: Older, Brokener and Stubborner, one Greek forges ahead

Post by Dave on Sat Sep 28, 2013 12:54 am

So they gonna let you work from home?
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Re: Older, Brokener and Stubborner, one Greek forges ahead

Post by itlives on Sat Sep 28, 2013 9:23 am

Sounds like he's gonna be able to work from anywhere there's a signal.
SWEEET!
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Re: Older, Brokener and Stubborner, one Greek forges ahead

Post by GreekPT on Tue Oct 01, 2013 3:26 am

The jury is still out on the whole telecommute issue.........

9/30/13 - Garmin 910XT in da house!

Road bike, 32.08 miles, 2:06, 15.14mph avg, 3,065' elev gain. "Worked" from home today so I cut out for a couple hours of near max effort hill repeats. Bernal Rd/IBM hill 5x
11:18 - 270w avg
11:03 - 273w avg
11:08 - 273w avg
10:37 - 282w avg
10:31 - 287w avg

Each climb is just over 1.5miles and 525' elevation gain. On those last two climbs, I used my lowest gear for much more of the climb, good proof I think, that spinning an easier gear is the quickest way up the hill. Even with the accumulated pain and fatigue (no eating during ride) of 4 climbs, I still did the quickest one last, spinning like a little hamster.

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Re: Older, Brokener and Stubborner, one Greek forges ahead

Post by GreekPT on Tue Oct 01, 2013 10:41 pm

10/01/13 - Shock the Mobile Monkey

10:00 Spin bike warm up w/stretching, joint mobility, etc.

Supersets:
4 pullups
8 dips
10 alt plyo ball back extensions
12 Vups or hip thrusters
10 single release pushups
40 various 'swings' with the Battle Ropes
20 sledge hammer slams/tractor tire/16lb 10R/10L

22 sets mostly non-stop in ~1:52

Then I did 6-4-3 more pullups for 101 total. :)

I wanted 25 sets but at 20 the right hip flexor area was a little beyond niggling, so I listened to Erik's voice in my head and stopped.

Crikey, I haven't done an upper body workout since 9/13??????????? Wonder how useless sore I'll be in a day or two...


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Re: Older, Brokener and Stubborner, one Greek forges ahead

Post by Dave on Tue Oct 01, 2013 10:42 pm

Pumping up the volume as usual! :up:
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Re: Older, Brokener and Stubborner, one Greek forges ahead

Post by itlives on Wed Oct 02, 2013 12:04 am

I like that a lot! Good work Phil
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Re: Older, Brokener and Stubborner, one Greek forges ahead

Post by GreekPT on Wed Oct 02, 2013 1:31 am

later I mowed/edged the lawn....manual edger...my L bicep spasmed/knotted up, and it lasted quite a while.

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Re: Older, Brokener and Stubborner, one Greek forges ahead

Post by itlives on Wed Oct 02, 2013 9:23 am

A manual edger has to be one of the all-time best inventions of things that don't work! I had one once....a long time ago... in a land far away...It didn't work well.
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Re: Older, Brokener and Stubborner, one Greek forges ahead

Post by GreekPT on Wed Oct 02, 2013 11:29 am

:: cough :: Operator Error :: cough ::

:)

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Re: Older, Brokener and Stubborner, one Greek forges ahead

Post by Dave on Wed Oct 02, 2013 3:20 pm

You mean the spiky part is not the handle?
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Re: Older, Brokener and Stubborner, one Greek forges ahead

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