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El Excellente

Reuben Amukama - SW - Base + 15

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After-mission workout

**LCpl. Reuben Amukama bend down and pressed his hands against the weightsled.

**LCpl. Reuben Amukama drove it forwards using his quadriceps.

**LCpl. Reuben Amukama pushed the weightsled back into the gym and let go of it.

**LCpl. Reuben Amukama took a dumbbell out of the rack and put it behind his head, resting the weight on his neck.

**LCpl. Reuben Amukama held it with his right hand only and drove it upwards, extending his arm to work the triceps.

**LCpl. Reuben Amukama brought it back down to his neck just to extend his arm again.

**LCpl. Reuben Amukama repeated the process with his left arm.

**LCpl. Reuben Amukama would switch the dumbbell into his right hand again. He would bend over and place his hand on the bench; he rowed the weights upwards.

**LCpl. Reuben Amukama would do dumbbell rows with his left arm aswell before placing the weight back in its appropriate place on the rack.

 

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**LCpl. Reuben Amukama squeezed his shoulder together and raised his lower back. He put his hands shoulderwide apart on the barbell and pushed it upwards in order to remove it from the holder.

**LCpl. Reuben Amukama lowered the barbell just slightly above chest level. He grunted with the fury of a thousand cottonpickers in the desertsun as he pressed the barbell upwards to complete the first rep of a benchpress.

**LCpl. Reuben Amukama slowly lowered the barbell again to achieve higher time under tension. He pressed the long piece upwards again while feeling the weight pressing him down.

**LCpl. Reuben Amukama does another benchpress repetition as easy as catching a free public transport ride before he placed the barbell back into the holder.

**LCpl. Reuben Amukama used the towel on the bench to wipe the sweat off his forehead- he was still black, though. He proceeded to walk over to the weightsled.

**LCpl. Reuben Amukama squatted down and pressed his hands against the weightsled. He extended his legs and drove it across the hallway using the power of his quadriceps.

22:23:00 - Screeching noises all along the hallway...

22:23:58 - Spc. Adam Pearce: .....What are you doing?..

**LCpl. Reuben Amukama released the weightsled as he was back in the gym.

22:25:37 - Spc. Adam Pearce: Reaily?....You couldn't have chosen something that doesn't kill everyones hearing/.

**LCpl. Reuben Amukama decided to finish his workout by removing a single dumbbell out of the rack. He sat himself down on the bench behind him, spread his legs out, brought his arm against his knee and proceeded with concentration curls.

**LCpl. Reuben Amukama repeats the procedure with his other arm before he pushed himself off the bench and placed the dumbbell back into the rack.

 

Addendum:

2Spc. Lyndsey Carter: Hello.

2Spc. Lyndsey Carter: Want a drink?

LCpl. Reuben Amukama: Sure.

2Spc. Lyndsey Carter: What drink?

LCpl. Reuben Amukama: Whey shake.

2Spc. Lyndsey Carter: Whey shake? Whats that?

Pfc. Eamon Dickens: A protein shake?

2Spc. Lyndsey Carter: Ah.

Pfc. Eamon Dickens: Wouldn't drink that shit myself, just tastes bad all around.

LCpl. Reuben Amukama: That's what you look like.

**2Spc. Lyndsey Carter Opens the fridge, taking out a protien shake. (Might be a old, leftover one, who knows?)

2Spc. Lyndsey Carter: There was already one made.

LCpl. Reuben Amukama: What a coincidence.

**2Spc. Lyndsey Carter Places it down.

2Spc. Lyndsey Carter: I don't think it has been here long, lets pray/.

**LCpl. Reuben Amukama took the shake and shook it violently before opening and downing it in one go.

**Pfc. Eamon Dickens Looks over to Amukama "So uh... I guess he liked it?"

2Spc. Lyndsey Carter: Not bad then?

LCpl. Reuben Amukama: Tastes like ass.

 

 

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Although there was no specific post requirements after attaining max bonus, I give myself until the 6th of May to post another, despite the joint training with Cornelius Zeem this week

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22:18:39 - **LCpl. Reuben Amukama squatted down and placed his hands on either side of the box. He would then push himself upwards with the box in his hands.

22:18:48 - LCpl. Reuben Amukama: I'm getting some shit reps from this light shit.

22:19:11 - **LCpl. Reuben Amukama pushes the box upwards, simulating an overhead press.

22:21:38 - **LCpl. Reuben Amukama climbed the stairs, using his triceps and shoulder muscles to push the box over his head on every step.

 

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22:27:35 - **LCpl. Reuben Amukama looked at the 35 pounds on either side of the barbell in the power rack.

22:28:47 - **LCpl. Reuben Amukama placed his hands shoulderwide apart on the barbell. He angled them so that his forearm is in a straight angle to the barbell. He lifted it out of the holder.

22:29:55 - **LCpl. Reuben Amukama took a small step backwards and began pushing the barbell upwards over his body. He stretched his head through his arms and rested the barbell up there for a second.

22:31:13 - **LCpl. Reuben Amukama brought his head back and lowered the barbell down to chest level, the forearms staying right below it.

22:32:50 - **LCpl. Reuben Amukama exploded the barbell upwards over his body again, using his shoulder muscles and triceps to fully extend his arms.

22:33:50 - **LCpl. Reuben Amukama brought his head forward through his arms again, in order to fully stretch them above his head. He'd grunt like a black motherfucker just shot by LAPD.

22:34:10 - **Spc. Miguel LorenzoFBI open up!

22:34:53 - **LCpl. Reuben Amukama slowly lowered the barbell down infront of his nipples in order to have a high time under tension; as if the FBI held him at gunpoint and the barbell was a M4 assault rifle.

22:36:55 - **LCpl. Reuben Amukama pushed the barbell upwards above his head again, lifting it like second nature. Talking about nature, lifting the barbell is as easy to him as picking cotton.

22:37:43 - **LCpl. Reuben Amukama moved his arms back a bit and lowered the barbell to rest in his neck.

22:42:20 - **LCpl. Reuben Amukama would move his hips back and go down into a squatting position. Within a few seconds, he would explode upwards twenty times with the rather light barbell, totalling just 90 pounds.

22:43:33 - **LCpl. Reuben Amukama lifted the barbell from his neck and placed it back into the holder of the power rack.

 

 

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