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Post by rjoxiv on Aug 9, 2012 21:32:50 GMT -5
3 rounds
Run HALF mile before each round
do 3 total rounds
Pull-ups 20-15-10 times (use all 3 grips, u choose order)
Squats 50-40-30 times (touch elbows to your knees or thighs)
Knees to elbows 20-15-10 times
(from hanging positio elbows at 90 degrees , pull knees up to elbows, trying to control movement. Avoid swinging!) *This was hard to do on doorway bar. The parallel bars worked best for me
Post time for workout!
Bonus (immediately)15 min run ...how far can u go?
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Post by CAG04 on Aug 9, 2012 21:55:35 GMT -5
Best name for a DPC yet, by far! Not going to enjoy doing the work as much as reading it tho.
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Post by rjoxiv on Aug 10, 2012 6:26:18 GMT -5
Well...after my last showing I busted my balls this morning! Total time for DPC was 19:21.
For the bonus run, I was gassed, but I did 1.77 miles. (8:20 pace if you are shootin to beat that)
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Post by gater on Aug 10, 2012 14:56:45 GMT -5
Love the name! Not looking forward to the workout! LOL
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Post by CAG04 on Aug 10, 2012 18:40:02 GMT -5
I think I hit my wall in that DPC. Those half miles were brutal. Even more so after doing "monster abs" this morning. I wasn't even competive with RJO......
Total workout time : 24:48
Don't worry tho, I killed the pull ups. Knee ups suck.......squats suck......running suck......pull ups good
No bonus for me today. I'll take my C and go home. Just like high school.
Great workout and very impressive numbers RJO. at least one of us earned our feather.
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Post by rjoxiv on Aug 10, 2012 18:56:34 GMT -5
I'm impressed u did both in one day! And my body is regrettin those feathers! Good work. But this is what motivates me...I hate gettin whipped. Every time I wanted to stop this morning I kept seeing those sub 8 min times CAG was postin. P90 has nothing on the jbc!
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Post by gater on Aug 10, 2012 19:24:30 GMT -5
GREAT DPC!!!!
Total workout time 23:48
Bonus 1.68 miles in 15 minutes
I am positive NO ONE in my gym was working as hard as me today. If not for having to post the dang 15 minute distance I would have stopped after 5 minutes.
That is why I love/HATE the blog! haha
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Post by gater on Aug 10, 2012 19:26:58 GMT -5
I exaulted JR's DPC time today. Not sure what that means but for sure it deserved it!!
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Post by rjoxiv on Aug 10, 2012 21:13:38 GMT -5
HA! I couldn't be caught sandbaggin twice. Plus I am a morning guy! I am too beat by pm to go hard.
Speaking of gym...these two older bodybuilders were lookin at me like i was f*In nuts going nonstop.
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Post by CAG04 on Aug 10, 2012 22:14:16 GMT -5
I get that same look every time I'm in the gym. Love it. These two pump chumps looking at me sweating my ass off doing 20 straight pull ups, running on the mill and the doing squats with no weights. Gotta love the DPC
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