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base strength work
 
 
sbslider sbslider is offline
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01-23-2012, 10:56 PM
 
Jan 23

8x13 perfect pushups,with DSR movements between sets as follows, 10 reps
Rope pull, Liederman Chest preas, Seated Rows, Shoulder and Lat rows, McSweeny High Reach, Full Pectoral Contraction, Classic Bicep curl, Alternate Praying push. for me, and extreme upper body workout
9 pullups

after dinner, 5x5 standing partial ab wheel rollouts

Last edited by sbslider; 01-24-2012 at 08:53 AM.
 
 
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01-24-2012, 10:36 PM
 
Jan 24

4x25 Tiger Bend Pushups
4x25 Atlas Situps hands on chest for most reps
9 pull ups
100 Atlas squats at lunch

5x5 standing partial ab wheel rollouts
100 toe touches
50 bent knee raises done in 3 sets
50 reverse lunges done in 3 sets

Going beyond the pushups and situps during the week will be a challenge. I'll do what works. Today did not work for everything, but I got close.

Last edited by sbslider; 01-24-2012 at 11:01 PM.
 
 
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sbslider sbslider is offline
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01-25-2012, 10:45 PM
 
Jan 25

8x13 T handle pushups,with DSR movements between sets
7 pullups

100 ABS during a break on my ride to work These are really working my quads, at least that is where I feel it.

after dinner, 100 toe touches, some isometric work
pullups 8, 7, 6, 6, 7, 5, 6
 
 
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michael michael is offline
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01-26-2012, 12:16 PM
 
Sbslider these are some great workouts.Be patient and consistant you'll see the results.

michael
 
 
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sbslider sbslider is offline
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01-26-2012, 01:01 PM
 
Thank you for the compliment Michael. So long as my hip health does not get in the way I plan on doing 6 days a week of work, and a day rest. Today is that rest day, other than playing ultimate frisbee at lunch
100 ABS & 100 toe touches in the evening

Matt

Last edited by sbslider; 01-26-2012 at 10:34 PM.
 
 
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sbslider sbslider is offline
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01-27-2012, 08:54 PM
 
Jan 27
alternating sets of
tiger pushups 25, 25, 30, 30
Atlas sit ups on cushions 25, 25, 25, 30
100 toe touches
surf, dr. appt ,work, dr. appt, surf (sort of a palindrome day)
100 ABS
 
 
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sbslider sbslider is offline
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01-28-2012, 07:14 PM
 
8x13 Atlas pushups,with DSR movements between sets
8 pullups

100 toe touches
2 hour surf session - couple times today while I was paddling for waves I got a really good burn in my lats. Very fun session

3x8 standing partial ab wheel roll outs
100 ABS
 
 
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sbslider sbslider is offline
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01-29-2012, 06:58 PM
 
4x30 Tiger stretch pushups
25, 25, 30, 30 Atlas situps

100 toe touches
Circuit with 7 rounds, 14 reps of each except 15 the last two rounds
bent leg knee raises
reverse lunges with tension
cycled through the seven tiger moves

5x5 standing partial ab wheel rollouts
100 ABS
 
 
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sbslider sbslider is offline
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01-30-2012, 10:34 PM
 
8x13 T handle pushups,with DSR movements between sets - real quick one, only allowed myself 20 min.

100 toe touches
3x15 standing partial ab wheel roll outs
6, 7, 8 pull ups
 
 
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michael michael is offline
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01-31-2012, 05:00 PM
 
Hey Sbslider,

How's the Standing Superman Rollouts going?Are you close?My problem is coming up.

michael
 
 
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