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Michael's New Journey
 
 
michael michael is offline
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Join Date: Oct 2009
Location: hamilton,n.j
Posts: 1,871
05-04-2014, 06:28 PM
 
First I want to Thank JC and Greg for their friendship and help on my journey.They played a big part in my goal of 50 APUIII in which I'm considering accomplished.Doing them weren't easy but it will make other things easy for me. Todays workout is a change of pace with less reps and lower pushup volume. More concentration on FMT's.


AM

NECK FORWARD 20
NECK BACKWARD 20
NECK TURNING 20
APUIII 25
AMPLIFIED ARM CIRCLES 3X6
APUIII 25
ROPE PULLDOWN 3X6
APUIII 25
CROSS BODY PULLDOWN 3X5
APUIII 25
CROSS BODY ROW 3X5
APUIII 25
ATLAS ONE LEG ROW 2X5
APUIII 25
MILO 3X5
F.R.Y. STYLE COUNTER PUSH 3X5

ATLAS CRUNCH 4X25
LEG CURL 20
LEG EXTENSION 20
STEPUP ON CHAIR 100 WITH TENSION
LEG CURL 20
LEG EXTENSION 20
 
 
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Join Date: Oct 2009
Location: hamilton,n.j
Posts: 1,871
05-05-2014, 12:02 PM
 
AM

NECK FORWARD 20
NECK BACKWARD 20
NECK TURNING 20
Tspu 25
AMPLIFIED ARM CIRCLES 30
Military PUSHUPS 25
ROPE PULLDOWN 30
MILITARY PUSHUPS 25
CROSS BODY PULLDOWN 30
MILITARY PUSHUPS 25
CROSS BODY ROW 30
MILITARY PUSHUPS 25
ATLAS ONE LEG ROW 12
TSPU 25
MILO 30
F.R.Y. STYLE COUNTER PUSH 30

ATLAS SITUP 100
LEG CURL 20
LEG EXTENSION 20
BALANCE SQUATS 100 WITH TENSION
GRASSHOPPERS 4X25
 
 
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Join Date: Oct 2009
Location: hamilton,n.j
Posts: 1,871
05-06-2014, 02:11 PM
 
AM

NECK FORWARD 20
NECK BACKWARD 20
NECK TURNING 20
APU 25
AMPLIFIED ARM CIRCLES 2x15
APU 25
ROPE PULLDOWN 2x15
APU 25
CROSS BODY PULLDOWN 2x15
APU 25
CROSS BODY ROW 2x15
APU 25
ATLAS ONE LEG ROW 2X8
APU 25
MILO 2x15
F.R.Y. STYLE COUNTER PUSH 2x15

ATLAS CRUNCH 4X25
LEG CURL 20
LEG EXTENSION 20
STEPUP ON CHAIR 100 WITH TENSION 50 each leg
LEG CURL 20
LEG EXTENSION 20
 
 
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Join Date: Oct 2009
Location: hamilton,n.j
Posts: 1,871
05-07-2014, 04:38 PM
 
Am

neck forward 20
neck backward 20
neck turning 20
apuiii 25
amplified arm circles 3x6
apuiii 25
rope pulldown 3x6
apuiii 25
cross body pulldown 3x5
apuiii 25
cross body row 3x5
apuiii 25
atlas one leg row 2x5
apuiii 25
milo 3x5
f.r.y. Style counter push 3x5

atlas crunch 4x25
leg curl 20
leg extension 20
balance squats 100 with tension
scissor squats 4 just wanted to try these
 
 
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Join Date: Oct 2009
Location: hamilton,n.j
Posts: 1,871
05-08-2014, 04:08 PM
 
AM

NECK FORWARD 20
NECK BACKWARD 20
NECK TURNING 20
Tspu 25
AMPLIFIED ARM CIRCLES 30
Military PUSHUPS 25
ROPE PULLDOWN 30
MILITARY PUSHUPS 25
CROSS BODY PULLDOWN 30
MILITARY PUSHUPS 25
CROSS BODY ROW 30
MILITARY PUSHUPS 25
ATLAS ONE LEG ROW 12
TSPU 25
MILO 30
F.R.Y. STYLE COUNTER PUSH 30

ATLAS SITUP 100
LEG CURL 20
LEG EXTENSION 20
StEPUPS ON CHAIR 100 WITH TENSION
SCISSOR SQUAT 4
LEG SWEEPS 10 EACH LEG
 
 
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Join Date: Oct 2009
Location: hamilton,n.j
Posts: 1,871
05-09-2014, 06:14 PM
 
AM

NECK FORWARD 20
NECK BACKWARD 20
NECK TURNING 20
APUII 25
AMPLIFIED ARM CIRCLES 2x15
APUII 25
ROPE PULLDOWN 2x15
APUII 25
CROSS BODY PULLDOWN 2x15
APUII 25
CROSS BODY ROW 2x15
APUII 25
ATLAS ONE LEG ROW 2X8
APUII 25
MILO 2x15
F.R.Y. STYLE COUNTER PUSH 2X15

ATLAS CRUNCH 4X25
LEG CURL 20
LEG EXTENSION 20
BaLANCE SQUATS 100 WITH TENSION
SCISSOR SQUATS 4
LEG SWEEPS 10 EACH LEG
 
 
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Join Date: Oct 2009
Location: hamilton,n.j
Posts: 1,871
05-11-2014, 12:30 PM
 
AM

NECK FORWARD 20
NECK BACKWARD 20
NECK TURNING 20
APUIII 25
AMPLIFIED ARM CIRCLES 3X6
APUIII 25
ROPE PULLDOWN 3X6
APUIII 25
CROSS BODY PULLDOWN 3X5
APUIII 25
CROSS BODY ROW 3X5
APUIII 25
ATLAS ONE LEG ROW 2X5
APUIII 25
MILO 3X5
F.R.Y. STYLE COUNTER PUSH 3X5

ATLAS CRUNCH 4X25
LEG CURL 20
LEG EXTENSION 20
STEPUP ON CHAIR 100 WITH TENSION
ScISSOR SQUATS 4
LEG SWEEPS 10 EACH LEG
 
 
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Join Date: Oct 2009
Location: hamilton,n.j
Posts: 1,871
05-14-2014, 03:31 PM
 
NECK FORWARD 20
NECK BACKWARD 20
NECK TURNING 20
APUIII 25
AMPLIFIED ARM CIRCLES 3X6
APUIII 25
ROPE PULLDOWN 3X6
APUIII 25
CROSS BODY PULLDOWN 3X5
APUIII 25
CROSS BODY ROW 3X5
APUIII 25
ATLAS ONE LEG ROW 2X5
APUIII 25
MILO 3X5
F.R.Y. STYLE COUNTER PUSH 3X5


Ring of Fire 2 breaths each position
ATLAS CRUNCH 4X25
LEG CURL 20
LEG EXTENSION 20
BALANCE SQUATS 100 WITH TENSION
ScISSOR SQUATS 4
LEG SWEEPS 10 EACH LEG
 
 
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Join Date: Oct 2009
Location: hamilton,n.j
Posts: 1,871
05-16-2014, 03:19 PM
 
AM

NECK FORWARD 20
NECK BACKWARD 20
NECK TURNING 20
Tspu 25
AMPLIFIED ARM CIRCLES 2x15
Military PUSHUPS 25
ROPE PULLDOWN 2x15
MILITARY PUSHUPS 25
CROSS BODY PULLDOWN 2x15
MILITARY PUSHUPS 25
CROSS BODY ROW 2x15
MILITARY PUSHUPS 25
ATLAS ONE LEG ROW 2x8
TSPU 25
MILO 2x15
F.R.Y. STYLE COUNTER PUSH 2x15

ATLAS CrUNCH 4X25
RING OF FIRE
LEG CURL 20
LEG EXTENSION 20
HINDU SQUATS,FLAT FOOTED FEET TOGETHER.BALANCE SQUATS,FLAT FOOTED 25 EACH TOTALING 100
SCISSOR SQUAT 4
LEG SWEEPS 10 EACH LEG

NOTE IF YOU NEVER TRIED USING MORE THAN ONE VARIATION OF SQUAT IN A WORKOUT I HIGHLY RECOMMEND IT.I CAN EASLY DO 300 OR MORE IN A ROW BUT WITH TENSION AND DIFFERANT VARIETIES MY KNEES FEEL LIKE STEEL.

ON ANOTHER NOTE,YESTERDAY I DID THE UPPERBODY WORKOUT WITH THE T'S FOR 20 REPS.FELT GOOD.
 
 
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Join Date: Oct 2009
Location: hamilton,n.j
Posts: 1,871
05-18-2014, 01:12 PM
 
AM

NECK FORWARD 20
NECK BACKWARD 20
NECK TURNING 20
WpT 20
AMPLIFIED ARM CIRCLES 3X6
WPT 20
ROPE PULLDOWN 3X6
WPT 20
CROSS BODY PULLDOWN 3X5
WPT 20
CROSS BODY ROW 3X5
WPT 20
ATLAS ONE LEG ROW 2X5
WPT 20
MILO 3X5
F.R.Y. STYLE COUNTER PUSH 3X5

CRUNCH ROUTINE 25X10
LEG CURL 20
LEG EXTENSION 20
STEPUP ON CHAIR 100 WITH TENSION
ScISSOR SQUATS 6
LEG SWEEPS 10 EACH LEG
 
 
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