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Michael's workout
 
 
michael michael is offline
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Join Date: Oct 2009
Location: hamilton,n.j
Posts: 1,871
10-23-2012, 03:47 PM
 
Week 3

AM

APUIII 20X5 IN BETWEEN EXERCISES FROM LESSON 1:
CROSSOVER 30
ROPE PULL DOWN 20
PULL APART 20
HOOK LIEDERMAN CHEST PRESS 20
BEAR DOWN FLEX
L-SIT CHAIR DIP 12
AS 100
BRIDGE

Lesson 3
SEATED SIDE BENDS 15 EACH SIDE
LYING ONE LEG ROW 15 EACH SIDE
ALTERNATE TOE TOUCHES 15 EACH SIDE

PM
APUIII 20X5
CROSSOVER 30
ROPE PULLDOWN 20
PULL APART 20
HOOK LIEDERMAN CHEST PRESS 20
BEAR DOWN FLEX
L-SIT CHAIR DIP 12

Lesson 3

SEATED SIDE BENDS 15
LYING ONE LEG ROW 15
ALTERNATE TOE TOUCHES 15
 
 
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Join Date: Oct 2009
Location: hamilton,n.j
Posts: 1,871
10-24-2012, 05:30 PM
 
Week 3

AM

APUIII 20X5 IN BETWEEN EXERCISES FROM LESSON 1:
CROSSOVER 30
ROPE PULL DOWN 10
PULL APART 10
HOOK LIEDERMAN CHEST PRESS 10
BEAR DOWN FLEX
L-SIT CHAIR DIP 12
AS 100
BRIDGE

Lesson 3
SEATED SIDE BENDS 15 EACH SIDE
LYING ONE LEG ROW 15 EACH SIDE
ALTERNATE TOE TOUCHES 15 EACH SIDE

PM
APUIII 20X5
CROSSOVER 30
ROPE PULLDOWN 10
PULL APART 10
HOOK LIEDERMAN CHEST PRESS 10
BEAR DOWN FLEX
L-SIT CHAIR DIP 12

Lesson 3

SEATED SIDE BENDS 15
LYING ONE LEG ROW 15
ALTERNATE TOE TOUCHES 15
 
 
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Join Date: Oct 2009
Location: hamilton,n.j
Posts: 1,871
10-25-2012, 04:00 PM
 
Week 3

AM

APUIII 20X5 IN BETWEEN EXERCISES FROM LESSON 1:
CROSSOVER 30
ROPE PULL DOWN 20
PULL APART 20
HOOK LIEDERMAN CHEST PRESS 20
BEAR DOWN FLEX
L-SIT CHAIR DIP 12
AS 100
BRIDGE

Lesson 3
SEATED SIDE BENDS 15 EACH SIDE
LYING ONE LEG ROW 15 EACH SIDE
ALTERNATE TOE TOUCHES 15 EACH SIDE

PM
APUIII 20X5
CROSSOVER 30
ROPE PULLDOWN 20
PULL APART 20
HOOK LIEDERMAN CHEST PRESS 20
BEAR DOWN FLEX
L-SIT CHAIR DIP 12

Lesson 3

SEATED SIDE BENDS 15
LYING ONE LEG ROW 15
ALTERNATE TOE TOUCHES 15
 
 
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Join Date: Oct 2009
Location: hamilton,n.j
Posts: 1,871
10-28-2012, 06:54 AM
 
Week 4

AM

APUIII 20X5 IN BETWEEN EXERCISES FROM LESSON 1:
CROSSOVER 30
ROPE PULL DOWN 20
PULL APART 20
HOOK LIEDERMAN CHEST PRESS 20
BEAR DOWN FLEX
L-SIT CHAIR DIP 12
AS 100
BRIDGE

Lesson 3
SEATED SIDE BENDS 15 EACH SIDE
LYING ONE LEG ROW 15 EACH SIDE
ALTERNATE TOE TOUCHES 15 EACH SIDE

PM
APUIII 20X5
CROSSOVER 30
ROPE PULLDOWN 20
PULL APART 20
HOOK LIEDERMAN CHEST PRESS 20
BEAR DOWN FLEX
L-SIT CHAIR DIP 12

Lesson 3

SEATED SIDE BENDS 15
LYING ONE LEG ROW 15
ALTERNATE TOE TOUCHES 15
 
 
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michael michael is offline
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Join Date: Oct 2009
Location: hamilton,n.j
Posts: 1,871
10-28-2012, 06:55 AM
 
Week 4

AM

APUIII 20X5 IN BETWEEN EXERCISES FROM LESSON 1:
CROSSOVER 30
ROPE PULL DOWN 10
PULL APART 10
HOOK LIEDERMAN CHEST PRESS 10
BEAR DOWN FLEX
L-SIT CHAIR DIP 12
AS 100
BRIDGE

Lesson 3
SEATED SIDE BENDS 15 EACH SIDE
LYING ONE LEG ROW 15 EACH SIDE
ALTERNATE TOE TOUCHES 15 EACH SIDE

PM
APUIII 20X5
CROSSOVER 30
ROPE PULLDOWN 10
PULL APART 10
HOOK LIEDERMAN CHEST PRESS 10
BEAR DOWN FLEX
L-SIT CHAIR DIP 12

Lesson 3

SEATED SIDE BENDS 15
LYING ONE LEG ROW 15
ALTERNATE TOE TOUCHES 15
 
 
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Join Date: Oct 2009
Location: hamilton,n.j
Posts: 1,871
10-31-2012, 10:54 AM
 
Week 4

AM

APUIII 20X5 IN BETWEEN EXERCISES FROM LESSON 1:
CROSSOVER 30
ROPE PULL DOWN 25
PULL APART 25
Low LIEDERMAN CHEST PRESS 25
BEAR DOWN FLEX
L-SIT CHAIR DIP 12
AS 100
BRIDGE

Lesson 3
SEATED SIDE BENDS 15 EACH SIDE
LYING ONE LEG ROW 15 EACH SIDE
ALTERNATE TOE TOUCHES 15 EACH SIDE

PM
APUIII 20X5
CROSSOVER 30
ROPE PULLDOWN 25
PULL APART 25
LOW LIEDERMAN CHEST PRESS 25
BEAR DOWN FLEX
L-SIT CHAIR DIP 12

Lesson 3

SEATED SIDE BENDS 15
LYING ONE LEG ROW 15
ALTERNATE TOE TOUCHES 15
 
 
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michael michael is offline
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Join Date: Oct 2009
Location: hamilton,n.j
Posts: 1,871
11-01-2012, 02:49 PM
 
Week 4

AM

APUIII 20X5 IN BETWEEN EXERCISES FROM LESSON 1:
CROSSOVER 30
ROPE PULL DOWN 25
PULL APART 25
Low LIEDERMAN CHEST PRESS 25
BEAR DOWN FLEX
L-SIT CHAIR DIP 12
AS 100
BRIDGE

Lesson 3
SEATED SIDE BENDS 15 EACH SIDE
LYING ONE LEG ROW 15 EACH SIDE
ALTERNATE TOE TOUCHES 15 EACH SIDE

PM
APUIII 20X5
CROSSOVER 30
ROPE PULLDOWN 25
PULL APART 25
LOW LIEDERMAN CHEST PRESS 25
BEAR DOWN FLEX
L-SIT CHAIR DIP 12

Lesson 3

SEATED SIDE BENDS 15
LYING ONE LEG ROW 15
ALTERNATE TOE TOUCHES 15
 
 
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michael michael is offline
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Join Date: Oct 2009
Location: hamilton,n.j
Posts: 1,871
11-03-2012, 02:32 PM
 
Week 5

AM

APUIII 20X5 IN BETWEEN EXERCISES FROM LESSON 1:
CROSSOVER 30
ROPE PULL DOWN 25
PULL APART 25
Low LIEDERMAN CHEST PRESS 25
BEAR DOWN FLEX
L-SIT CHAIR DIP 12

PM
APUIII 20X5
CROSSOVER 30
ROPE PULLDOWN 25
PULL APART 25
LOW LIEDERMAN CHEST PRESS 25
BEAR DOWN FLEX
L-SIT CHAIR DIP 12

DID LESSON 4 AND 5 ABS,SPINE, NECK AND FACE
 
 
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Join Date: Oct 2009
Location: hamilton,n.j
Posts: 1,871
11-05-2012, 10:23 AM
 
Week 5

AM

APUIII 20X5 IN BETWEEN EXERCISES FROM LESSON 1:
CROSSOVER 30
ROPE PULL DOWN 25
PULL APART 25
Low LIEDERMAN CHEST PRESS 25
BEAR DOWN FLEX
L-SIT CHAIR DIP 12

DID LESSON 4 AND 5 ABS, NECK AND FACE

PM
APUIII 20X5
CROSSOVER 30
ROPE PULLDOWN 25
PULL APART 25
LOW LIEDERMAN CHEST PRESS 25
BEAR DOWN FLEX
L-SIT CHAIR DIP 12

DID LESSON 4 AND 5 ABS, NECK AND FACE

The spine exercises are not agreeing with my back so I won't be doing them.
 
 
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michael michael is offline
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Join Date: Oct 2009
Location: hamilton,n.j
Posts: 1,871
11-08-2012, 07:14 PM
 
Week 5

AM

APUIII 20X5 IN BETWEEN EXERCISES FROM LESSON 1:
CROSSOVER 30
ROPE PULL DOWN 25
PULL APART 25
Low LIEDERMAN CHEST PRESS 25
BEAR DOWN FLEX
L-SIT CHAIR DIP 12

DID LESSON 4 AND 5 ABS, NECK AND FACE

PM
APUIII 20X5
CROSSOVER 30
ROPE PULLDOWN 25
PULL APART 25
LOW LIEDERMAN CHEST PRESS 25
BEAR DOWN FLEX
L-SIT CHAIR DIP 12

DID LESSON 4 AND 5 ABS, NECK AND FACE
 
 
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