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Mr.M
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- Joined: 06/03/2005
- Location: Wellington, New Zealand
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RE: Makin Moves The MAX-OT Way...
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10 December 2011 07:13
todays session -
Warm up - Foam Roller work
- Glutes, IT band, hammies - 15-20 rolls each
- Hockey Ball SMR work on Glutes and Piriformis
Mobility -
- rollovers to v sits x 10
- Knee circles x 10
- Mountain climbers x 5/5
- Groiners x 5
- Cossack squats x 5/5
Stretching -
- Static hip flexor stretches - 2 mins on each leg in various positions
Workout -
1) Zercher squats - 3x3, 3x5
3x3 @ 90kg, 95, 100kg
3x5 @ 80kg
then i just threw together a few different exercises.
Some KB swings, some single leg Kettlebell SLDL's, some walking lunges etc.
Was kinda pushed for time. Main thing was to get the squats and walking lunges in there.
Weights up on all sets of the zerchers so im happy enough wi that. Legs feel fried so it's all good
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dirtyvest
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30023
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- Joined: 11/04/2002
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RE: Makin Moves The MAX-OT Way...
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10 December 2011 08:25
Solid stuff bud...looks like your warm up would have taken longer than your workout LOL
Limits, like fear, are often just an illusion: MJ 12/9/09 My journal
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Mr.M
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Total Posts
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10662
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Reward points
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5838
- Joined: 06/03/2005
- Location: Wellington, New Zealand
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RE: Makin Moves The MAX-OT Way...
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10 December 2011 09:04
haha.. Yeh ur probs right!
really pleased im sticking with the warm ups, i'm feeling much better for them. Think i need to be doing them every day though. on my days off too
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Mr.M
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RE: Makin Moves The MAX-OT Way...
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10 December 2011 09:46
Really feeling this song atm. He's got some unreal vocals
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donnyboy
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RE: Makin Moves The MAX-OT Way...
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10 December 2011 16:41
Just been having a read through - good stuff buddy!
Tried out those pec minor dips today - just with bodyweght tho - nice!
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Mr.M
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Total Posts
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10662
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Reward points
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5838
- Joined: 06/03/2005
- Location: Wellington, New Zealand
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RE: Makin Moves The MAX-OT Way...
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10 December 2011 22:51
yeh theyre really good aye?! the pump Soon kicks in and totally destroys ya. Normally i could do full ROM Dips with maybe 50-60kg around my waist for a set of 5 or 6 reps, but i was doing these with 12.5kg on!!
I love them and theyre definately helping with chest thickness.
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