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ALFONSO DEL RIO 08

14:18:00

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Bruce Drago's Strength and Conditioning

05:12:00

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Try this without stopping…. Best honest with yourself see if you can do the same reps all the way through Switches lunges: 20 second with 10 second rest 8 SETS total 4 minute 1 minute rest between next routine Pull Ups: 20 second with 10 second rest 8 SETS total 4 minute 1 minute rest bet…

The Russian Ian Salaks big and unshaved

04:41:00

bayramcigerli

With Dennis Cyplenkov on the left

The ambiguous face

17:45:00

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I guess that’s how I’ve been feeling a bit since I’ve been here. No, that’s not true. I guess that’s how I’ve felt all my life. That’s what happens when you can look like all of this: …and then some. It’s been a lot of awkward since I got to Seattle. Mainly because a lot of us in the …

ALFONSO DEL RIO 07

13:02:00

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Workout - 01/09/09

05:34:00

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A hard going workout today…decided on a 4×10 rep set with 30s rest instead of my usual 3 x 15 +45s but also, upped my weights – here’s my workout today: 10 mins warm-up (Bodyfit) Exercise Prev Curr Lat Pull Down (Front W/G) 50kg 57.5kg Lat Pull Down (N/G) 50kg 57.5kg Reverse Fly 25kg 30k…