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  #381  
Old 02-26-2014, 06:32 PM
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rickck48 rickck48 is offline
rickck48 is tryin harder!
Middleweight
 
Join Date: Mar 2004
Location: Alabama
Posts: 963
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Hey Birthright1, That is a great job. I sit here and I imagine he rep and it is really a perfect picture. Thanks for this one.
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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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  #382  
Old 02-27-2014, 08:34 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
Hey Birthright1, That is a great job. I sit here and I imagine he rep and it is really a perfect picture. Thanks for this one.
I try to go as slow as i can right now for every exercise. I want perfect form on every one. I focus hard the entire time...it aint as easy as it seems. Plus you have to remember to breath lol
__________________
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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  #383  
Old 02-27-2014, 09:03 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

2-27-2014

330am session

Slow motion sets.
Close position
20reps X 1set
10reps X 2sets

Mid position
20reps X 1set
10reps X 2sets

Mid position hands rotated
20reps X 1set
10reps X 2sets

Wide position
20reps X 1set
10reps X 2sets

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

Squats
100reps X 1set
25reps X 2sets

Calf raises
100reps X 1set
25reps X 2sets

Lunges
20reps X 1set
10reps X 2sets

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

Elevated planks utilizing small up and down movement with abdominal contraction
75reps X 1sets
25reps X 1set

Pelvic lift
125reps X 1set
75reps X 1set

Single leg pelvic lift
20reps X 1set per side
10reps X 2sets per side

Seated large ball sit ups
20reps X 1set
20reps X 1set


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

Chair dips
20reps X 1set
10reps X 2sets


Walking 60min 2mph on the tread mill.

I AM 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
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  #384  
Old 03-04-2014, 08:51 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

2-27-2014 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
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  #385  
Old 03-04-2014, 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

2-28-2014

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
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  #386  
Old 03-04-2014, 08:55 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

3-1-2014

330am session

Slow motion sets.
Close position
20reps X 1set
10reps X 2sets

Mid position
20reps X 1set
10reps X 2sets

Mid position hands rotated
20reps X 1set
10reps X 2sets

Wide position
20reps X 1set
10reps X 2sets

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

Squats
100reps X 1set
25reps X 2sets

Calf raises
100reps X 1set
25reps X 2sets

Lunges
20reps X 1set
10reps X 2sets

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

Elevated planks utilizing small up and down movement with abdominal contraction
75reps X 1sets
25reps X 1set

Pelvic lift
125reps X 1set
75reps X 1set

Single leg pelvic lift
20reps X 1set per side
10reps X 2sets per side

Seated large ball sit ups
20reps X 1set
20reps X 1set


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

Chair dips
20reps X 1set
10reps X 2sets


Walking 60min 2mph on the tread mill.
-----------------
-----------------
3-1-2014 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
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  #387  
Old 03-04-2014, 08:56 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

3-2-2014

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

3-2-2014 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
  #388  
Old 03-04-2014, 08:57 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

3-3-2014

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
  #389  
Old 03-04-2014, 08:58 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

3-4-2014

300am

Pushups negatives/slow positives with 30 second plank between each rep.
Close position

25reps X 2sets

Mid position
20reps X 2sets

Mid position hands rotated
20reps X 2sets

Wide position
20reps 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

PUMP!!!!!! 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; 03-05-2014 at 08:28 AM.
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  #390  
Old 03-05-2014, 03:34 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

3-4-2014 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

OK so this is the last of this type of multi workout! i will be going to more specific regions and continue my focus on form. 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
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