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An Hour of Bondage Podcast

30
Apr

An Hour of Bondage #69 - Kerry and I

Welcome to episode 69. HA HA. 69. of the An Hour of Bondage Podcast with me Dale. If you are looking for an excellent supplement company to assist with your huge nutritional needs, and to recover from the workouts that are prescribed in this podcast, visit www.theproteinworks.com and use the referral code DB26144 for some free protein!


Tired of spending a TON of money on meat and other foods for improving sporting performance? Visit www.musclefood.com for premium quality meats and wholefoods, and www.musclefood.com/tryustrain for 23 quality meat items for £27. Use the promo code DB67575 and receive 4 x free chicken breasts taking the total to 27 meats for £27!!


Next, visit www.DCBFitness.co.uk for all of your training, dietry, strength and conditioning, and planning needs. We provide specialist nutritional information for performance athletes, body builders, and general bods….. so why go anywhere else?



To donate and help Kerry smash her £1000 charity sportives target. We are raising money for the charity Mind UK by performing 4 endurance sportive cycle events, totalling 220 miles. visit www.justgiving.com/  Kerry hyphen Adams 5 . Any donation is 100% appreciated and will really help others who are struggling with mental health issues get the care they require.




Today, its me and the lass hitting shit up after the holiday. Recognise 

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25
Mar

An Hour of Bondage: #EP 68 - Me

Welcome to episode 68 of the An Hour of Bondage Podcast with me Dale. If you are looking for an excellent supplement company to assist with your huge nutritional needs, and to recover from the workouts that are prescribed in this podcast, visit www.theproteinworks.com and use the referral code DB26144 for some free protein!

Tired of spending a TON of money on meat and other foods for improving sporting performance? Visit www.musclefood.com for premium quality meats and wholefoods, and www.musclefood.com/tryustrain for 23 quality meat items for £27. Use the promo code DB67575 and receive 4 x free chicken breasts taking the total to 27 meats for £27!!

Next, visit www.DCBFitness.co.uk for all of your training, dietry, strength and conditioning, and planning needs. I am that good at what I do, why go anywhere else? 

Purchasing through these Amazon links helps drive the podcast and make things alot easier for me when it comes to funding. 

To donate and help Kerry smash her £1000 charity sportives target, visit https://www.justgiving.com/Kerry-Adams5 . Any donation is 100% appreciated and will really help others get the care they require.

For the sexy video of Boyce, visit http://www.youtube.com/watch?v=OmM1TpbNfWc and see that little drunk wanker!!

Today, its me, the mic, drama, and self reflection. Enjoy






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27
Feb

An Hour of Bondage #67 - Here in my car

Welcome to episode 67 of the An Hour of Bondage Podcast with me Dale. If you are looking for an excellent supplement company to assist with your huge nutritional needs, and to recover from the workouts that are prescribed in this podcast, visit www.theproteinworks.com and use the referral code DB26144 for some free protein!

Tired of spending a TON of money on meat and other foods for improving sporting performance? Visit www.musclefood.com for premium quality meats and wholefoods, and www.musclefood.com/tryustrain for 23 quality meat items for £27. Use the promo code DB67575 and receive 4 x free chicken breasts taking the total to 27 meats for £27!!

Next, visit www.DCBFitness.co.uk for all of your training, dietry, strength and conditioning, and planning needs. I am that good at what I do, why go anywhere else? 

Purchasing through these Amazon links helps drive the podcast and make things alot easier for me when it comes to funding. 


Now, its time for holidays and smiles
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29
Jan

An Hour of Bondage: #EP 66 - Me and the dog

Welcome to episode 66 of the An Hour of Bondage Podcast with me Dale. If you are looking for an excellent supplement company to assist with your huge nutritional needs, and to recover from the workouts that are prescribed in this podcast, visit www.theproteinworks.com and use the referral code DB26144 for some free protein!

Tired of spending a TON of money on meat and other foods for improving sporting performance? Visit www.musclefood.com for premium quality meats and wholefoods, and www.musclefood.com/tryustrain for 23 quality meat items for £27. Use the promo code DB67575 and receive 4 x free chicken breasts taking the total to 27 meats for £27!!

Next, visit www.DCBFitness.co.uk for all of your training, dietry, strength and conditioning, and planning needs. I am that good at what I do, why go anywhere else? 

Purchasing through these Amazon links helps drive the podcast and make things alot easier for me when it comes to funding. 


Now, its time for happiness, parents, and training.






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10
Jan

An Hour of Bondage: EP 65 - Drugs and Peds

Welcome to episode 65 of the An Hour of Bondage Podcast with me Dale. Thats right bitches, after a long labor dispute, i am back up in the mother fucker, you know what i am say?

If you are looking for an excellent supplement company to assist with your huge nutritional needs, and to recover from the workouts that are prescribed in this podcast, visit www.theproteinworks.com and use the referral code DB two six one four four for some free protein!

Tired of spending a TON of money on meat and other foods for improving sporting performance? Visit www.musclefood.com for premium quality meats and whole foods, and www.musclefood.com/tryustrain for 23 quality meat items for £27. Use the promo code DB six seven five seven five and receive 4 free chicken breasts taking the total to 27 meats for £27!!

Next, visit www.DCBFitness.co.uk for all of your training, dietry, strength and conditioning, and planning needs. are you tired of being a fat fuck? are you tired of the same shitty workouts that your crappy weekend trained personal trainer has prescribed to you? are you tired of no fucking results? then do yourself a favour and purchase a 14 week training plan from us today.

also, support the podcast and buy your amazon shit through the links at ahob.podbean.com

now its time to solve the jon jones riddle, that silly bitch

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24
Dec

An Hour of Bondage: EP 64 - Me

Welcome to episode 64 of the An Hour of Bondage Podcast with me Dale. If you are looking for an excellent supplement company to assist with your huge nutritional needs, and to recover from the workouts that are prescribed in this podcast, visit www.theproteinworks.com and use the referral code DB26144 for some free protein!

Tired of spending a TON of money on meat and other foods for improving sporting performance? Visit www.musclefood.com for premium quality meats and wholefoods, and www.musclefood.com/tryustrain for 23 quality meat items for £27. Use the promo code DB67575 and receive 4 x free chicken breasts taking the total to 27 meats for £27!!

Next, visit www.DCBFitness.co.uk for all of your training, dietry, strength and conditioning, and planning needs. I am that good at what I do, why go anywhere else? 

Follow the links below to purchase the best entry level kettlebells available (my personal recommendation) and other goods that you may find perfect for you.

Purchasing through these Amazon links helps drive the podcast and make things alot easier for me when it comes to funding. 


Now, its time for Terrorism, newspapers, shit gyms, and PROTEIN.






00:0000:00
24
Dec

An Hour of Bondage: EP 64 - Me

Welcome to episode 64 of the An Hour of Bondage Podcast with me Dale. If you are looking for an excellent supplement company to assist with your huge nutritional needs, and to recover from the workouts that are prescribed in this podcast, visit www.theproteinworks.com and use the referral code DB26144 for some free protein!

Tired of spending a TON of money on meat and other foods for improving sporting performance? Visit www.musclefood.com for premium quality meats and wholefoods, and www.musclefood.com/tryustrain for 23 quality meat items for £27. Use the promo code DB67575 and receive 4 x free chicken breasts taking the total to 27 meats for £27!!

Next, visit www.DCBFitness.co.uk for all of your training, dietry, strength and conditioning, and planning needs. I am that good at what I do, why go anywhere else? 

Follow the links below to purchase the best entry level kettlebells available (my personal recommendation) and other goods that you may find perfect for you.

Purchasing through these Amazon links helps drive the podcast and make things alot easier for me when it comes to funding. 


Now, its time for Terrorism, newspapers, shit gyms, and PROTEIN.





24
Nov

An Hour of Bondage: #EP 63 - Me

Welcome to episode 63 of the An Hour of Bondage Podcast with me Dale. If you are looking for an excellent supplement company to assist with your huge nutritional needs, and to recover from the workouts that are prescribed in this podcast, visit www.theproteinworks.com and use the referral code DB26144 for some free protein!

Tired of spending a TON of money on meat and other foods for improving sporting performance? Visit www.musclefood.com for premium quality meats and wholefoods, and www.musclefood.com/tryustrain for 23 quality meat items for £27. Use the promo code DB67575 and receive 4 x free chicken breasts taking the total to 27 meats for £27!!

Next, visit www.DCBFitness.co.uk for all of your training, dietry, strength and conditioning, and planning needs. I am that good at what I do, why go anywhere else? 

Follow the links below to purchase the best entry level kettlebells available (my personal recommendation) and other goods that you may find perfect for you.

Purchasing through these Amazon links helps drive the podcast and make things alot easier for me when it comes to funding. 


Now, its time for RACE, EQUALITY, SUPPLEMENTS, and PROTEIN.






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30
Oct

An Hour of Bondage #62 - Kerry and I

Welcome to episode 62 of the An Hour of Bondage Podcast with me Dale. If you are looking for an excellent supplement company to assist with your huge nutritional needs, and to recover from the workouts that are prescribed in this podcast, visit www.theproteinworks.com and use the referral code DB26144 for some free protein!

Tired of spending a TON of money on meat and other foods for improving sporting performance? Visit www.musclefood.com for premium quality meats and wholefoods, and www.musclefood.com/tryustrain for 23 quality meat items for £27. Use the promo code DB67575 and receive 4 x free chicken breasts taking the total to 27 meats for £27!!

Next, visit www.DCBFitness.co.uk for all of your training, dietry, strength and conditioning, and planning needs. I am that good at what I do, why go anywhere else? 

Follow the links below to purchase the best entry level kettlebells available (my personal recommendation) and other goods that you may find perfect for you.

Purchasing through these Amazon links helps drive the podcast and make things alot easier for me when it comes to funding. 

Today, its me an the Woman for some brilliance!!!
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8
Oct

An Hour of Bondage: #EP 61 - Me

Welcome to episode 61 of the An Hour of Bondage Podcast with me Dale. If you are looking for an excellent supplement company to assist with your huge nutritional needs, and to recover from the workouts that are prescribed in this podcast, visit www.theproteinworks.com and use the referral code DB26144 for some free protein!

Tired of spending a TON of money on meat and other foods for improving sporting performance? Visit www.musclefood.com for premium quality meats and wholefoods, and www.musclefood.com/tryustrain for 23 quality meat items for £27. Use the promo code DB67575 and receive 4 x free chicken breasts taking the total to 27 meats for £27!!

Next, visit www.DCBFitness.co.uk for all of your training, dietry, strength and conditioning, and planning needs. I am that good at what I do, why go anywhere else? 

Follow the links below to purchase the best entry level kettlebells available (my personal recommendation) and other goods that you may find perfect for you.

Purchasing through these Amazon links helps drive the podcast and make things alot easier for me when it comes to funding. 


Now, its time for Ebola, ISIS, Anniversaries, and retirement.

Todays workout

Block 1 (4 sets)
10 x dumbbell front squats
12 (each leg) x single leg dumbbell step ups - isolation of the quads and fire the glutes

Block 2 (4 sets)
10 (each leg) x single leg drop downs, to power back
10 (each leg) x single leg raises or single leg medicine ball squats.

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