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Post by rjoxiv on Aug 7, 2012 9:57:02 GMT -5
2 rds of the iron glutes workout,. I texted the photography of that portion.
After each rd do 20 burpee pullups...breaks as needed!
Bonus: 30 min cardio on bike.
4 min at brisk pace ...1 min Sprint. If u can record distance. Mapmyrun app is goodif u have smartphone.
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Post by rjoxiv on Aug 7, 2012 9:58:22 GMT -5
Don't forget weights are added to lunges.
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Post by CAG04 on Aug 7, 2012 13:33:08 GMT -5
That was nice of RJO to send us copies of his personal workout journal. Even has sketches of himself completing the moves. #priceless
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Post by rjoxiv on Aug 7, 2012 14:16:55 GMT -5
I thought that would be some extra motivation!  |
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Post by CAG04 on Aug 7, 2012 19:18:33 GMT -5
I was sweating like a animal doing this. That's what I love about the DPC. These chumps in the gym benching 275 once every 10 min and we are cranking out full workouts in 35-45 min. and burning calories like mad.
So I did all the weird lunges and wall sits RJO called for. Almost passed out twice.
The burpies I did a combination of push up and pull ups. For the first 15 I did 1 push up and 2 pull ups on every burpie. For the last five I did 2 push ups & 1 pull up every burpie.
Bonus: I ran 3.5 miles pushing stella in the jogging stroller. I did the bonus 3 hrs before the workout.
Great DPC!
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Post by rjoxiv on Aug 7, 2012 20:35:40 GMT -5
Nice work. Agreed 100%...I don't sweat like that in the gym.
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Post by sigitysaad on Aug 7, 2012 21:46:52 GMT -5
Tremendous!! great addition with the burpies. To keep a little stress of my wrist I rotated grips (wide, close, neutral, reverse) after every individual burpie.
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Post by gater on Aug 7, 2012 22:19:19 GMT -5
Great workout although I only completed one round and had to add a bonus 100 yard sprint for my life. Two baby skunks decided to invade my workout after first set of burpies...started hissing and caused the 100 yard sprint that may have captured a gold in London.
It was getting late so I only got 10 minutes on the bike. 1.33 miles 18.5MPH average.
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Post by CAG04 on Aug 7, 2012 22:29:10 GMT -5
We all know BGJames would take down usain bolt skunk or no skunk. I don't know how you rode that bike with no seat I still have that in my possession I think.
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Post by gater on Aug 7, 2012 22:41:55 GMT -5
I would ask for the seat back but maybe I will just go buy a new one!! LOL
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csaad
New Member
Posts: 18
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Post by csaad on Aug 7, 2012 23:11:03 GMT -5
I completed the workout ..the pullups kicked my ass but I still did 40 of them...nic on the other hand was struggling haha
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