All in a year (or more), Dictations of my massive body (soon to be) the DC way - Page 38 - ABCbodybuilding

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  #371  
Old 02-21-2014, 06:38 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
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Quote:
Originally Posted by rickck48 View Post
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.
Good luck with your journey. I hope you are feeling better soon and i wish you a speedy recovery. Pelvic lift for abs and planks. i promise these two things alone will help you more than you could ever imagine.
__________________
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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  #372  
Old 02-21-2014, 06:40 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 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

Got it all in both sessions and i feel good. Working on the new plan now!
__________________
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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  #373  
Old 02-21-2014, 08:26 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

2-21-2014

200am

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
__________________
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
  #374  
Old 02-25-2014, 06:51 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

2-22-2014

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
__________________
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
  #375  
Old 02-25-2014, 06:52 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

2-23-2014

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
  #376  
Old 02-25-2014, 06:53 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

2-24-2014

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.
__________________
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
  #377  
Old 02-25-2014, 06:56 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

2-24-2014 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
__________________
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
  #378  
Old 02-25-2014, 09:18 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

2-25-2014

330am session

Slow motion sets.
Close position
10reps X 3sets
20reps X 1set

Mid position
10reps X 3sets
20reps X 1set

Mid position hands rotated
10reps X 3sets
20reps X 1set

Wide position
10reps X 3sets
20reps X 1set

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

Squats
25reps X 3sets
100reps X 1set

Calf raises
25reps X 3sets
100reps X 1set

Lunges
10reps X 3sets
20reps X 1set

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

Elevated planks utilizing small up and down movement with abdominal contraction
25reps X 3sets
1020reps X 1set

Pelvic lift
25reps X 3sets
100reps X 1set

Single leg pelvic lift
10reps X 3sets per side
20reps X 1set per side

Crab position pelvic lift
10reps X 3sets
20reps X 1set


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

Chair dips
10reps X 3sets
20reps X 1set


Walking 60min 2mph on the tread mill.

I AM PUMP!!!'ED
__________________
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; 02-26-2014 at 09:11 AM.
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  #379  
Old 02-26-2014, 09:10 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

2-25-2014 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
__________________
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
  #380  
Old 02-26-2014, 09:12 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

2-26-2014

Off day 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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