All in a year (or more), Dictations of my massive body (soon to be) the DC way - Page 42 - ABCbodybuilding

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  #411  
Old 03-24-2014, 04:15 AM
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Birthright1 Birthright1 is offline
Birthright1 is The Master Blaster PUMP Master
Light-Heavyweight
 
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3-17-2014

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
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  #412  
Old 03-24-2014, 04:15 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: 1,676
Post

3-18-2014

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
  #413  
Old 03-24-2014, 04:17 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: 1,676
Post

3-19-2014

2 hours of body hardening
__________________
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
  #414  
Old 03-24-2014, 04:18 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: 1,676
Post

3-20-2014

2 hours of intense Qi Gong
__________________
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
  #415  
Old 03-24-2014, 04:18 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: 1,676
Post

3-21-2014

330am


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.
__________________
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
  #416  
Old 03-24-2014, 04:20 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: 1,676
Post

3-21-2014

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
  #417  
Old 03-24-2014, 04:21 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: 1,676
Post

3-21-2014

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
  #418  
Old 03-24-2014, 04:21 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: 1,676
Post

3-22-2014

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
  #419  
Old 03-25-2014, 04:31 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: 1,676
Post

3-23-2014

OFF rest and recovery...this is a multi day off week too keep the body thinking.
__________________
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
  #420  
Old 03-25-2014, 04:32 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: 1,676
Post

3-24-2014

OFF rest and recovery...this is a multi day off week too keep the body thinking I begin again the 25th at 330am :_).
__________________
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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