All in a year (or more), Dictations of my massive body (soon to be) the DC way - Page 40 - ABCbodybuilding

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  #391  
Old 03-05-2014, 08:52 AM
Birthright1's Avatar
Birthright1 Birthright1 is offline
Birthright1 is The Master Blaster PUMP Master
Light-Heavyweight
 
Join Date: Aug 2005
Location: The land of PUMP
Posts: 1,675
Post

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

---------------

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
Forever.

"Either you lift it or you don't."
Jesse Dawson Marunde
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  #392  
Old 03-06-2014, 07:55 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
Posts: 1,675
Exclamation

3-5-2014

930am and 5pm OFF due to new routine. Modified DC cruise starts today 330AM 3-6-2014...ITS A GOOD DAY TO BE THE PUMP MASTER!!!
__________________
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
Forever.

"Either you lift it or you don't."
Jesse Dawson Marunde
Reply With Quote
  #393  
Old 03-06-2014, 09:35 AM
Birthright1's Avatar
Birthright1 Birthright1 is offline
Birthright1 is The Master Blaster PUMP Master
Light-Heavyweight
 
Join Date: Aug 2005
Location: The land of PUMP
Posts: 1,675
Post

3-6-2014

330am

DC cruise begins today!!! PUMPED UP!!!

Biceps
Dumbbell curls bent over iso 11-20rps+20 ez curls
11rps+EZ-18rps

Forearms
Reverse preacher curls 10-20 straight set(SS)
11rps
Wrist rolls palm up
35rps
Wrist rolls palm down
35rps


Calves
Hack squat toe press 10-12rps straight set(SS)N
10rps
Toe raise while on 2mph tread mill
50rps
Lunges while on 2mph tread mill
20rps

Hamstrings
Sumo press leg press (heels only) 15-25rps straight set(SS)
15rps

Quads 3-5 minute rest 20rps widowmaker(WM)
Hammer strength (HACK) standup squats 4-8rps SS+WM
6rps/13rps

I have had to modify my DC training to compensate for my back issue. I will however not be slacking and I will be utilizing body hardening techniques during every exercise.

Pushups negatives/slow positives with 30 second plank between each rep. Utilizing perfect pushup.
Close position
6rps

Mid position
6rps

Mid position hands rotated
6rps


60min 2mph tread mill walk...lunges and toe reaise completed above during this walk.

OK so WOW that was harder than i thought it was going to be but in a good way!!! PUMPINGLY PERFECT!!!
__________________
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
Forever.

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

Last edited by Birthright1; 03-07-2014 at 07:00 AM.
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  #394  
Old 03-07-2014, 07:45 AM
Birthright1's Avatar
Birthright1 Birthright1 is offline
Birthright1 is The Master Blaster PUMP Master
Light-Heavyweight
 
Join Date: Aug 2005
Location: The land of PUMP
Posts: 1,675
Post

3-6-2014
930AM
30min sitting meditation
1hr Qi Gong 16 forms
30min 12 body hardening positions

500PM
30min plank with 5 second breaks as needed
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

PUMPALISHISH!!!
__________________
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
Forever.

"Either you lift it or you don't."
Jesse Dawson Marunde
Reply With Quote
  #395  
Old 03-07-2014, 10:18 AM
Birthright1's Avatar
Birthright1 Birthright1 is offline
Birthright1 is The Master Blaster PUMP Master
Light-Heavyweight
 
Join Date: Aug 2005
Location: The land of PUMP
Posts: 1,675
Post

3-7-2014

330AM

Pushups negatives/slow positives with 30 second plank between each rep. Utilizing perfect pushup. (/ _ l) these are the starting hand positions.



Chest
Decline press 11-15rps
10rps

Perfect Pushup Mid position
10rps

Perfect Pushup Mid position hands rotated _ _
6rps



Shoulders
Shoulder press 11-15rps
10rps

Perfect Pushup Wide position hands rotated / \
6rps



Triceps
Tricep ext 15-30rps
13rps
Perfect Pushup Close position ll
6rps



Back width
Front pull downs 11-15rps
11rps
Perfect Pushup Mid position hands rotated l l
6rps



Back Thickness
Rows 10-12rps
10rps
Perfect Pushup Wide position hands rotated _ _
6rps


60Min 2pmh walk on tread mill.

WOW I am so PUMPED!!! was an awesome workout! LOVE IT!!!
Feel like a kid in a new gym
__________________
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
Forever.

"Either you lift it or you don't."
Jesse Dawson Marunde
Reply With Quote
  #396  
Old 03-08-2014, 02:40 AM
rickck48's Avatar
rickck48 rickck48 is offline
rickck48 is tryin harder!
Middleweight
 
Join Date: Mar 2004
Location: Alabama
Posts: 962
Default

Hey brother, I wish you could transfer some of that high on me. lol.
__________________
rickck48-Life is one final lift to Perfection!
John 15:5 I am the vine, ye are the branches; He that abideth in me, and I in him, the same bringeth forth much fruit; for with out me ye can do nothing.

Goal: NOT there Yet, But haven't quit either!

RANGERS LEAD THE WAY!
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  #397  
Old 03-11-2014, 04:50 AM
Birthright1's Avatar
Birthright1 Birthright1 is offline
Birthright1 is The Master Blaster PUMP Master
Light-Heavyweight
 
Join Date: Aug 2005
Location: The land of PUMP
Posts: 1,675
Default

Quote:
Originally Posted by rickck48 View Post
Hey brother, I wish you could transfer some of that high on me. lol.
I will stop by and drop some PUMPISM on you soon and you will be PUMPTASTIC
__________________
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
Forever.

"Either you lift it or you don't."
Jesse Dawson Marunde
Reply With Quote
  #398  
Old 03-11-2014, 04:52 AM
Birthright1's Avatar
Birthright1 Birthright1 is offline
Birthright1 is The Master Blaster PUMP Master
Light-Heavyweight
 
Join Date: Aug 2005
Location: The land of PUMP
Posts: 1,675
Post

3-7-2014

930AM

30min sitting meditation

1hr Qi Gong 16 forms

30min 12 body hardening positions
__________________
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
Forever.

"Either you lift it or you don't."
Jesse Dawson Marunde
Reply With Quote
  #399  
Old 03-11-2014, 04:53 AM
Birthright1's Avatar
Birthright1 Birthright1 is offline
Birthright1 is The Master Blaster PUMP Master
Light-Heavyweight
 
Join Date: Aug 2005
Location: The land of PUMP
Posts: 1,675
Post

3-7-2014

500PM

30min plank with 5 second breaks as needed
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
__________________
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
Forever.

"Either you lift it or you don't."
Jesse Dawson Marunde
Reply With Quote
  #400  
Old 03-11-2014, 04:54 AM
Birthright1's Avatar
Birthright1 Birthright1 is offline
Birthright1 is The Master Blaster PUMP Master
Light-Heavyweight
 
Join Date: Aug 2005
Location: The land of PUMP
Posts: 1,675
Post

3-8-2014

OFF rest and recovery
__________________
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
Forever.

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