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  #361  
Old 02-18-2014, 08:23 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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2-17-2014

Half set day!

Slow motion sets in this order utilizing the Perfect Pushup in elevated leg position on chair.
Close position
10reps X 3sets

Mid position
10reps X 3sets

Mid position hands rotated
10reps X 3sets

Wide position
10reps X 3sets
------------------
Squats
25reps X 3sets

Calf raises
25reps X 3sets

Lunges
10reps X 3sets
-----------------
Elevated planks utilizing small up and down movement with abdominal contraction
25reps X 3sets

Pelvic lift
25reps X 3sets

Single leg pelvic lift
10reps X 3sets per side

Side leg raises
10reps X 3sets
------------------
Chair dips
10reps X 3sets
I followed up with a 30 min 2mph walk on the tread with abdominal tightening as i walk with a slight twist in my step.
__________________
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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  #362  
Old 02-18-2014, 08:25 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
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Quote:
Originally Posted by Commander View Post
That is excellent!
Indeed it is AWESOME!!! it's 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
  #363  
Old 02-18-2014, 08:33 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
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Quote:
Originally Posted by rickck48 View Post
I sure than you for the posture site. It is a lot of reading that I want to slow down and try to understand as much as I can. I have very highly painful cramps in my right leg and I used what I had been told many times that pickle juice helps greatly. I have eat a lot of pickles and drank a lot of pickle juice.
I hope your back comes along greatly and if you don't mind I would desire to hear a little update at times. Be Blessed and have fun. RTR!
I will keep you informed on my progress with my back. I have come to a point now in about 3 to 4 weeks I will start bulking. It will be the first time in two years I will actually be trying to add muscle mass. I will definitely be taking it slow and above all my back is my main concern so I will definitely be posting how itís doing for sure. Glad you liked the link. Not sure if it is all cracked up to be what is says but I have found some very useful information I have extracted and used. Hope you get your leg back in check. I really love my posture now in case you were wondering lol! One of the best things i have ever received...My lovely wife bought it for me after we saw is on shark tank.
__________________
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
  #364  
Old 02-18-2014, 09:15 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
Default

2-18-2014

This session is my normal routine for most days i exercise. I will have 4 sets between 330am and 430am. Then i will have two more sets placed throughout the day. Around 930am then at 5pm. This is a very modified two a day. Its one of my modified routines i will use until i start new diet and workout routine.

Slow motion sets in this order utilizing the Perfect Pushup in elevated leg position on chair.
Close position
10reps X 4sets

Mid position
10reps X 4sets

Mid position hands rotated
10reps X 4sets

Wide position
10reps X 4sets
------------------
Squats
25reps X 4sets

Calf raises
25reps X 4sets

Lunges
10reps X 4sets
-----------------
Elevated planks utilizing small up and down movement with abdominal contraction
25reps X 4sets

Pelvic lift
25reps X 4sets

Single leg pelvic lift
10reps X 4sets per side

Side leg raises
10reps X 2sets
------------------
Chair dips
10reps X 4sets

I completed lunges and calf raises sets while enjoying a 60min 2mph walk on the tread mill.

I FEEL GREAT!!! PUMP is ON!!!!!
__________________
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; 02-18-2014 at 09:27 AM.
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  #365  
Old 02-18-2014, 10:38 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
Default

Just a little more info on my back just so everyone is clear. I take no medication...NO MEDICATION for my back whatsoever. I highly suggest that if you have any issues like this and you have prescriptions for muscle relaxers and pain meds you figure out how to get yourself off of them and learn to deal with you ailments in a more natural since. With relaxation meditation, proper posture, proper sleeping positions, and anything you can research and try to help alleviate the pain without artificial BAD FOR YOU medications. Yes this is my opinion and I stand firm by it. I think we have everything we need inside of us to heal ourselves. Itís just a matter of education and follow thru performance using the knowledge you have gained and are gaining along the way to better yourself and your body. I feel medications reverse what is the goal here...To be healthy!
__________________
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
  #366  
Old 02-19-2014, 05:47 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

2-18-2014 2nd and 3rd session

This session is my normal routine for 930am. This is a very modified two/three a day.

Slow motion set in this order utilizing the Perfect Pushup in elevated leg position on chair.
Close position
10reps X 1set

Mid position
10reps X 1set

Mid position hands rotated
10reps X 1set

Wide position
10reps X 1set
-----------------
Squats
25reps X 1set

Calf raises
25reps X 1set

Lunges
10reps X 1set
-----------------
Elevated planks utilizing small up and down movement with abdominal contraction
25reps X 1set

Pelvic lift
25reps X 1set

Single leg pelvic lift
10reps X 1set per side

Side leg raises
10reps X 1set
------------------
Chair dips
10reps X 1set
-----------------------------------------------

This session is my normal routine for 5pm. Negatives for Pushups are 10 position, 10 second drop.
Slow motion set in this order utilizing the Perfect Pushup in elevated leg position on chair.
Close position
10reps X 1set negatives

Mid position
10reps X 1set negatives

Mid position hands rotated
10reps X 1set negatives

Wide position
10reps X 1set negatives
------------------
Squats
25reps X 1set negatives

Calf raises
25reps X 1set negatives

Lunges
10reps X 1set negatives
-----------------
Elevated planks utilizing small up and down movement with abdominal contraction
25reps X 1set

Pelvic lift
25reps X 1set

Single leg pelvic lift
10reps X 1set per side

Side leg raises
10reps X 1set
------------------
Chair dips
10reps X 1set negatives

FAILURE reached on every negative so modified position for each exercise was used to complete set. THE LAND OF PUMP IS AMONG US AND ALL AROUND US!!! COME AND ENJOY THE PUMPISM!
__________________
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
  #367  
Old 02-19-2014, 09:08 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
Post

2-19-2014

Today all sets will run in order 1 set at a time until the end then start over for the 4 set completion 10 breath rest periods between rep sets; with the exception of the walking treadmill work.

300am session

Slow motion sets.
Close position
10reps X 4sets

Mid position
10reps X 4sets

Mid position hands rotated
10reps X 4sets

Wide position
10reps X 4sets
------------------
Squats
25reps X 4sets

Calf raises
25reps X 4sets

Lunges
10reps X 4sets
-----------------
Elevated planks utilizing small up and down movement with abdominal contraction
25reps X 4sets

Pelvic lift
25reps X 4sets

Single leg pelvic lift
10reps X 4sets per side
Crab position pelvic lift
10reps X 4 sets

Side leg raises
10reps X 2sets
------------------
Chair dips
10reps X 4sets

I completed lunges and calf raises sets while enjoying a 60min 2mph walk on the tread mill. I also completed 200 ab twists contractions and 400 ghost punchís while walking. I use body hardening techniques for both the ab twist and ghost punching. This is the definition of back to the basics lol.
Oh the PUMP!!! How good it is!
__________________
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
  #368  
Old 02-20-2014, 04:22 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

2-19-2014 2nd and 3rd session

930am

Slow motion set in this order utilizing the Perfect Pushup in elevated leg position on chair.
Close position
10reps X 1set

Mid position
10reps X 1set

Mid position hands rotated
10reps X 1set

Wide position
10reps X 1set
-----------------
Squats
25reps X 1set

Calf raises
25reps X 1set

Lunges
10reps X 1set
-----------------
Elevated planks utilizing small up and down movement with abdominal contraction
25reps X 1set

Pelvic lift
25reps X 1set

Single leg pelvic lift
10reps X 1set per side

Side leg raises
10reps X 1set
------------------
Chair dips
10reps X 1set
-----------------------------------------------

5pm
Negatives for Pushups are 10 position, 10 second drop.
Slow motion set in this order utilizing the Perfect Pushup in elevated leg position on chair.
Close position
10reps X 1set negatives

Mid position
10reps X 1set negatives

Mid position hands rotated
10reps X 1set negatives

Wide position
10reps X 1set negatives
------------------
Squats
25reps X 1set negatives

Calf raises
25reps X 1set negatives

Lunges
10reps X 1set negatives
-----------------
Elevated planks utilizing small up and down movement with abdominal contraction
25reps X 1set

Pelvic lift
25reps X 1set

Single leg pelvic lift
10reps X 1set per side

Side leg raises
10reps X 1set
------------------
Chair dips
10reps X 1set negatives

It was easier today so I will change it up soon.
__________________
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
  #369  
Old 02-20-2014, 09:14 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

2-20-2014

300am

Pushups negatives/slow positives with 30 second plank between each rep.
Close position
5reps X 2sets

Mid position
5reps X 2sets

Mid position hands rotated
5reps X 2sets

Wide position
5reps 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

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

60min 2mph walk on the tread mill in conjunction with shoulder circles (large and small/forward and backwards/to the side and to the front). I didn’t keep count just completed until fatigued.

WOW!!! That was AWESOME!!! I’M SO PUMPED…
__________________
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; 02-20-2014 at 10:01 AM.
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  #370  
Old 02-20-2014, 10:11 PM
rickck48's Avatar
rickck48 rickck48 is offline
rickck48 is tryin harder!
Middleweight
 
Join Date: Mar 2004
Location: Alabama
Posts: 962
Default

Quote:
Originally Posted by Birthright1 View Post
Just a little more info on my back just so everyone is clear. I take no medication...NO MEDICATION for my back whatsoever. I highly suggest that if you have any issues like this and you have prescriptions for muscle relaxers and pain meds you figure out how to get yourself off of them and learn to deal with you ailments in a more natural since. With relaxation meditation, proper posture, proper sleeping positions, and anything you can research and try to help alleviate the pain without artificial BAD FOR YOU medications. Yes this is my opinion and I stand firm by it. I think we have everything we need inside of us to heal ourselves. Itís just a matter of education and follow thru performance using the knowledge you have gained and are gaining along the way to better yourself and your body. I feel medications reverse what is the goal here...To be healthy!

Birthright, I am totally in agreement with you. Right now the VA does have me on meds because of the pain I was in with my back. I am trying very slowly to come off these things. I thoroughly love working out. I will be getting an epidural on 26 March and they will take more looks at it. I am starting back on routine of riding stationary bike as long as I am able. I do seated shoulder presses, with 10lb steel in each hand. I have not figured out anything for my abs yet but I am studying it immensely.
Keep safe my brother and I really get charged on reading your posts. God Bless.
__________________
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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