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Glute blast

Wednesday, 30 April 2008 08:07 by hollybronco

*Power Cleans 3x10

Weighted step ups  3x10 each leg

Straight leg deadlift  3x10

Pistol squats (single leg squat) rock bottom - with weight if possible: 10x3 alternating legs continuous.

*goblet squat to push press  3x10

run one mile hard (uphill is best).

*allow no more than one minute between sets

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workout of the day

Monday, 28 April 2008 09:09 by michaelbronco

Warm up

pullups 10

pushups 20

triceps dip 30

spin bike: 4 minutes; increase resistance each minute.  90rpm 1st min./80 2nd/70 3rd/ 60 4th.  Allow the resistance to dictate the cadence so that the final minute is a max effort at 60rpm.

 repeat entire circuit 4x.

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WORKOUT OF THE DAY 4/23

Wednesday, 23 April 2008 11:35 by charlenecircele

  WARM UP

GOBLET SQUAT (all the way down, 1/2 way up)     10     superset with:

GOBLET SQUAT (full up and down)                        10     followed by:

KETTLEBELL THROWS                                           8

                                    3x Circuit

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GOBLET STEP-UPS                                               3x 10 EACH LEG

-------------------------------------------------------

MEDICINE BALL WALL ROUTINE:

25 THROWS followed by 25 WALL TOUCHES           2 sets

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Wilmington finally

Wednesday, 23 April 2008 07:03 by michaelbronco

Wilmington

We pulled into Wilmington about 5:30 p.m. with much anticipation. We turned off the music and looked out the car windows quietly to take it all in. An honest first impression is a valuable tool I believe - with places and people.

At first, I have to say, we had no impression. It was as if there was a new language that we couldn’t understand. After a brief episode with a wrong turn; or a road taken too long at least, we found our hotel and checked in. So far, the people here are extremely friendly. Especially Bobby, our bellhop. The kids loved the first look at their new home for the next few days and Holly and I felt the same way. Our balcony looks over the Cape Fear River and directly below is a beautiful long stretch of Palm tree lined walkways, brick streets and great little restaurants and cafes housed in old brick buildings. There’s a good bit of Spanish Moss hanging from hundred year old oaks and as we would soon discover, there were entire neighborhoods lined with the stuff.

Directly below us, parked on the river, is a Coast Guard ship. And about a hundred yards away just on the other side is a world war ll battle ship that is now a three story museum. It is all quite impressive. The kids wanted to hear a ghost story on the balcony, so I obliged them after dinner. If the goal was to give them a little scare before bed, then it was hardly fair. What could be easier than to be charged with scaring a few kids on a windy balcony overlooking the Cape fear River at night? I think I had them after the first sentence.

First light found us to be a bit tired from all the driving, but we were excited to see the city. Holly and I went for a short run along the River and through the historic district while Jessy kept an eye on her brother and sister in the room. This is the only time we allow her to have a cell phone.

I doubt that I have ever seen Holly as excited about a place as I saw her during our run. The old houses with ivy covered gardens and brick walls; the River just down the hill from the old brick lined streets and the beautiful old Oaks reminded us of Savannah, but with more charm even. All the houses here are within walking distance to the downtown and if you’re not up to a walk, there is a free trolley service that circles the city continuously.

We ate breakfast in an old brick place that is owned by a couple that moved here from Hickory. The food was fantastic! Apparently, world famous skateboarder Tony Hawk frequents the joint, along with Dennis Hopper and a few other notable celebrities. That’s the thing about Wilmington. It is absolutely beautiful, with the friendliest people you’ll find anywhere and there will be three movies being filmed on any given day, but who knows about it? We have looked all over the country for a great city and Wilmington never came up in any of our searches. It really is the best kept secret, I guess.

Tonight we’ll stroll along the River and eat at a place called Elijah’s. It sits right on the water and looks very inviting. The clouds have rolled in so hopefully we’ll have a storm. Tomorrow we’re going to Wrightsville Beach to surf with a guy named Jimmy. He lives in Wrightsville and is the feature actor in a Kenny Chesney video that was filmed in Wilmington. He’s also a good friend of David Santiago, a.k.a. Vampiro, who happens to be the young aspiring pro surfer that Holly and I sponsor. The circles that form throughout life no longer surprise me with their irony.

All for now. Looking forward to what we find tomorrow....

 

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