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V is for VOLUME Got an hour (or two) to kill? Give this marathon workout a go. 100 Strict pull-ups 30 Turkish get ups 100 Pushups 30 Overhead Press 30kg 100 Squats 30kg vest or barbell 30 Nordic curls 100 Glute ham raise 30 toe 2 bar 2000km row (at Aspire Club)
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Here she is in all her naked glory. I think I'm done with mods for awhile. Nothing crazy just a few cosmetic things and a slip on exhaust system. Oh how she purrs... <3 #cb500f #nakedmotorcycle #blackbeauty
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This one is brutal! 2000m row warmup Part I: Reps for each exercise:5/10/15/20/15/10/5 With two 16kg KBs -Clean -Ft. Squat -Pushpress -Pushups *Start with 5 of each then 10 and so on. Part II: 30 toe to bar 40 Burpee Pullup 50 24kg Goblet squat 60 pushups 70 24kg KB swing 80 second 24kg (each hand) farmers walk Finish with 2000m row. (at Aspire Club)
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Today's workout was a grueling test of will. 2000m row <9min 100 pull-ups 30 Turkish get ups 100 Pushup (not in video) 30 Nordic curls 100 glute-ham developer (GHD) 30 toes to bar (not in video) 2000m row <9min (at Aspire Club)
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Day 2 of the new program. Here's what I did... 2000m row <8:20 10 Wall squats 10 air squat 10 goblet Squat (16kg) Every 30 sec for ten minutes: clean/power clean/push press (50kg) (in video) Deadlift 90‰ Max for 5x2 (130kg) countdown kb swings (24kg) from 10 to 1 rep. In between I do this plank pull down thing. Not sure if it's right but my obliques were on fire lol. 10 reps each side. (in video) 2000m row to finish. 8:30min Check out the program at https://web.facebook.com/OAFYE/posts/698723990296174 (at Aspire Club)
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Day 1 of my new program. 10,000 meter row. Im not sure what I'll be doing until that day. The program is designed by a friend and will last 20 weeks. Oh boy! Should be fun. #cardio #mustache #movember (at Aspire Club)
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I finally finished it! Full 12-week transformation program. Videos and pdfs avaliable at jeffsmithfitness.com/12-week. #workout #strengthtraining #transformationtuesday #weightlifting #fitness
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I finally finished it! Full 12-week transformation program. Videos and pdfs avaliable at jeffsmithfitness.com/12-week
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One of the pics from an impromptu photo shoot today at the Aspire club. Turns out it might be available on Getty images. Haha #nofilter #nophotoshop #thisisaspire (at Aspire Club)
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Taking up all the space in the fridge again. Sorry coworkers! #stayanabolic #sorrynotsorry #gains #blockcalrie (at Aspire Club)
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#roadtrip #thailand (at Erawan Waterfalls National Park)
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I see my path, but I don't know where it leads. Not knowing where I'm going is what inspires me to travel it. - Rosalia De Castro (at Bangkok, Thailand)
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Silom Sauna! You wont see this on any tourist map. It's one of the best places to go after a hard workout in Bangkok. Hot/cold baths, steam/dry saunas, plate of fruit and all you can drink unsweetened green tea. 200 baht ($6). Not too mention a full service kitchen and massages ($10). Just show up and they provide everything. Sorry ladies, boys only! (at Silom Sauna)
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Last workout before #vacation next week. Trying to get a good dose of #vitaminD ;). Just a simple upper body/core routine with a focus on arms. #beachmuscles #vanity 1a. Strict Chin-ups 5x10 1b. Elbows in push-ups 5x20 1c. Toe to bar 5x15 2a. Concentration curls #oldschool- 3x12 2b. Banded tricep work 3x12/12 (at Aspire Club)
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Chris "The Beast" Kimble killing it on a circuit today. He comes in everyday ready to push himself to his absolute limits. And at 52 years old he isn't letting age slow him down. #noexcuses #pushingyourlimits #believeinyourself (at Aspire Club)
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Last day for our 21 Day Challenge it was a great group and a lot of fun. Way to go guys!! #theaspireclub #21daychallenge (at Benjakitti Park)
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What an incredible weekend at the AFC. I met some awesome leaders in the industry and had the chance to work with an amazing piece of equipment. @technogym #skillmill is an incredible work of art. I was lucky enough to meet the product manager and learn the ins and outs of the equipment. #toomuchfun (at Bitec ไบเทค บางนา)
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