Author Topic: Marcus Bondi  (Read 1303 times)

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adarqui

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Marcus Bondi
« on: December 23, 2015, 12:03:56 pm »
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freak. lots of good instructional videos on his youtube too

https://www.youtube.com/user/marcusbondi

for example:

<a href="http://www.youtube.com/watch?v=s9B1gYcGErQ" target="_blank">http://www.youtube.com/watch?v=s9B1gYcGErQ</a>

LBSS

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Re: Marcus Bondi
« Reply #1 on: December 29, 2015, 01:15:41 pm »
+1
lol i love his positivity.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: long very easy run 80+ mins @ 5:40+ (14+ km)
monday: strength/cross training
tuesday: easy run 60+ mins @ 5:20-5:30 (11+ km)
wednesday: fartlek (mostly easy pace with mix of strides, hills, long tempo) 45 mins (8+ km)
thursday: easy run 60+ mins @ 5:20-5:30 (11+ km), strength/cross-training
friday: rest
saturday: short tempo 6-8x500 @ sub-4:00 (7 km)

strength would be:
- hops 2x10
- box jumps or ME SVJ 2x5
- squats 3x6-8 or weighted BSS/lunges 3x10/leg
- RDL/hypers 2x10-12 or SLRDL 2x10-12/leg
- upper push myo-reps or sets to technical failure
- upper pull myo-reps or sets to technical failure
- leg raises, holds, pallof presses

adarqui

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Re: Marcus Bondi
« Reply #2 on: December 29, 2015, 02:43:00 pm »
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lol i love his positivity.

same. love it.

he has great progressions in his vids too.

adarqui

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Re: Marcus Bondi
« Reply #3 on: December 30, 2015, 12:30:25 pm »
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also, he replies (with the same positivity) to tons of comments. he'll append things like AWESOME! and YAY! cool guy.

going to practice some stuff from his tutorial vids right now!

pc

adarqui

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Re: Marcus Bondi
« Reply #4 on: January 04, 2016, 03:32:14 pm »
+1
dude havin fun.

?taken-by=marcusbondibeach



LMFAO LMFAO LMFAO

?taken-by=marcusbondibeach