ABCbodybuilding - View Single Post - All in a year (or more), Dictations of my massive body (soon to be) the DC way
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Old 03-05-2014, 08:52 AM
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Birthright1 Birthright1 is offline
Birthright1 is The Master Blaster PUMP Master
Join Date: Aug 2005
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Pushups negatives/slow positives with 30 second plank between each rep.
Close position
15reps X 2sets

Mid position
15reps X 2sets

Mid position hands rotated
15reps X 2sets

Wide position
15reps X 2sets


Iron chair 2 sets five min each.
Arms out palms up first set; palms down second set.


Elevated planks utilizing small up and down movement with abdominal contraction
25reps X 2sets

Pelvic lift
50reps X 2sets

Single leg pelvic lift
20reps X 2sets per side


Chair dips
25reps X 2sets

Free Squat
120reps X 1set
50reps X 2sets

60min 2mph walk on the tread mill
Lo, there do I see my father
Lo, there do I see my mother and my sisters and my brothers
Lo, there do I see the line of my people back to the beginning
Lo, they do call to me
They bid me take my place among them in the Halls of Valhalla
Where the brave may live

"Either you lift it or you don't."
Jesse Dawson Marunde
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