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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
Light-Heavyweight
 
Join Date: Aug 2005
Location: The land of PUMP
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3-5-2014

300am

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

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

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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

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Chair dips
25reps X 2sets

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

60min 2mph walk on the tread mill
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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
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Forever.

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