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Thread: Progression of an ape
-
Crikey, its a 30 foot ape!
- Join Date
- Oct 2006
- Location
- Doncaster, England
- Posts
- 546
18.10.07
Decided to mix in some HIT style training today.
All warmup sets in itallics
All weights in lbs/kgs
Seated BB Shoulder Press 30/66x12
40/88x10
80/176x3
85/187x3
90/198x2
HS Iso Shoulder Press 20ps/44psx12
30ps/66psx10
55ps/121psx5+3 assisted
One-Arm DB Upright Row 10/22x10
20/44x9+3 assisted
CG BB Bench Press 40/88x12
50/110x10
100/220x5+2 assisted
Cable Pushdowns 30lbsx10
100lbsx7+2 assisted
Ez-Bar Curls 20/44x12
25/55x10
40/88x6+3 assisted
One-Arm DB Preacher Curls 10/22x10
15/33x5+3 assisted
DB Shrugs 15s/33sx12
45s/99sx6+3 assistedLast edited by Kong; 10-22-2007 at 07:00 AM.
Current 1RM's - Bench 270lbs (Target 308lbs)/Squat 297lbs (Target 352lbs)/
Deadlift 418lbs (Target 440lbs)
BIG 3 TOTAL at 220lbs (28% BF) = 985lbs
6ft 2, 220lb fat, hairy ape!
Currently cutting (Weight was 229lbs on Monday 13.08.12 when i started dieting).
My journal - http://www.wannabebig.com/forums/sho...sion-of-an-ape
"This stuff will make you a sexual Tyrannosaurus. Just like me!" As said by the great Jesse 'The Body' Ventura
-
Crikey, its a 30 foot ape!
- Join Date
- Oct 2006
- Location
- Doncaster, England
- Posts
- 546
19.10.07
All weights in lbs/kgs
Another low volume, HIT style workout again
All warmup sets in itallics
ME Squats 60/132x12
80/176x10
110/242x3
120/264x3
130/286x3
140/308x3
150/330x1 Was gonna go for 3 but felt unusually weak and off balance on squats today
Leg Press 100/220x12
150/330x10
320/704x4+2 assisted
Leg Extensions 22.5/50x12
37.5/83x10
90/198x7+2 assisted
Standing Calf Raises 105lbsx12
120lbsx10
315lbsx5+3 assisted
Seated Calf Raises 20/44x12
55/121x7+3assisted
Couldnt do leg curls because ive just had a tattoo on my right calf and it would have ripped the scab off and lower backs been painful this week (which explains the weekened squats) so didnt want to make it worse with SLDL'sLast edited by Kong; 10-23-2007 at 07:26 AM.
Current 1RM's - Bench 270lbs (Target 308lbs)/Squat 297lbs (Target 352lbs)/
Deadlift 418lbs (Target 440lbs)
BIG 3 TOTAL at 220lbs (28% BF) = 985lbs
6ft 2, 220lb fat, hairy ape!
Currently cutting (Weight was 229lbs on Monday 13.08.12 when i started dieting).
My journal - http://www.wannabebig.com/forums/sho...sion-of-an-ape
"This stuff will make you a sexual Tyrannosaurus. Just like me!" As said by the great Jesse 'The Body' Ventura
-
Crikey, its a 30 foot ape!
- Join Date
- Oct 2006
- Location
- Doncaster, England
- Posts
- 546
22.10.07
All weights in lbs/kgs
Warmup sets in itallics
Flat BB Bench 50/110x12
60/132x10
90/198x3
100/220x3
110/242x3
120/264x3
130/286x2
Paralell Bar Dips BW(245lbs)+26/57x5
x4
x4
Incline DB Bench 36s/79sx9
40s/88sx5
Standing Calf Raises 105lbsx12
375lbsx5
x5
x5
Machine Crunches 50lbsx12
100lbsx10
Stack(150lbs)x20
Stack+5/11x18
Stack+10/22x12
Ok workout. Energy crashed on DB Presses.Current 1RM's - Bench 270lbs (Target 308lbs)/Squat 297lbs (Target 352lbs)/
Deadlift 418lbs (Target 440lbs)
BIG 3 TOTAL at 220lbs (28% BF) = 985lbs
6ft 2, 220lb fat, hairy ape!
Currently cutting (Weight was 229lbs on Monday 13.08.12 when i started dieting).
My journal - http://www.wannabebig.com/forums/sho...sion-of-an-ape
"This stuff will make you a sexual Tyrannosaurus. Just like me!" As said by the great Jesse 'The Body' Ventura
-
WBB Team Captain
- Join Date
- Feb 2003
- Location
- Jacob's ladder
- Posts
- 35,041
Doing very well in the gym man, keep it up.
-
Crikey, its a 30 foot ape!
- Join Date
- Oct 2006
- Location
- Doncaster, England
- Posts
- 546
24.10.07
All weights in lbs/kgs
Warmup sets in itallics
Power Cleans 20/44x12
60/132x5
80/176x3
One-Arm DB Row 15s/33x12
40s/88sx8
40s/88sx8
45s/99sx3
Chinups BW(245lbs)x4
x3
Bench Grip Chest Supported T-Bar Row 45/99x6
45/99x6
50/110x4
Awful workout. Had no energy as i had a long tattoo session yesterday which tired me out and i went out for a few beers with the girlfriend.Current 1RM's - Bench 270lbs (Target 308lbs)/Squat 297lbs (Target 352lbs)/
Deadlift 418lbs (Target 440lbs)
BIG 3 TOTAL at 220lbs (28% BF) = 985lbs
6ft 2, 220lb fat, hairy ape!
Currently cutting (Weight was 229lbs on Monday 13.08.12 when i started dieting).
My journal - http://www.wannabebig.com/forums/sho...sion-of-an-ape
"This stuff will make you a sexual Tyrannosaurus. Just like me!" As said by the great Jesse 'The Body' Ventura
-
Crikey, its a 30 foot ape!
- Join Date
- Oct 2006
- Location
- Doncaster, England
- Posts
- 546
25.10.07
Warmup sets in itallics
Weights in kgs/lbs
ME Squats 60/132x10
80/176x8
100/220x3
120/264x3
140/308x2
150/330x1
160/352x1 - Not sure if this was quite deep enough
Good Mornings Barx10
60/132x3
70/154x3
80/176x3
90/198x3
100/220x3
Ez-Bar Curls 20/44x10
35/77x5
40/88x5
45/99x3
One-Arm DB Curls 10/22x8
11/24x8
12.5/28x5Current 1RM's - Bench 270lbs (Target 308lbs)/Squat 297lbs (Target 352lbs)/
Deadlift 418lbs (Target 440lbs)
BIG 3 TOTAL at 220lbs (28% BF) = 985lbs
6ft 2, 220lb fat, hairy ape!
Currently cutting (Weight was 229lbs on Monday 13.08.12 when i started dieting).
My journal - http://www.wannabebig.com/forums/sho...sion-of-an-ape
"This stuff will make you a sexual Tyrannosaurus. Just like me!" As said by the great Jesse 'The Body' Ventura
-
Crikey, its a 30 foot ape!
- Join Date
- Oct 2006
- Location
- Doncaster, England
- Posts
- 546
26.10.07
Warmup sets in itallics
All weights in kgs/lbs
ME Flat BB Bench (Touch & Go) 60/132x10
80/176x8
100/220x1
110/242x1
120/264x1
130/286x1
140/308x1 Finally hit target on bench!
Seated BB OH Press 60/132x5
70/154x3
80/176x3
90/198x1 Hit 2 with this weight last week, VERY annoying
Cable Pushdowns 50/110x5
55/121x5
60/132x5
65/143x5
70/154x3Current 1RM's - Bench 270lbs (Target 308lbs)/Squat 297lbs (Target 352lbs)/
Deadlift 418lbs (Target 440lbs)
BIG 3 TOTAL at 220lbs (28% BF) = 985lbs
6ft 2, 220lb fat, hairy ape!
Currently cutting (Weight was 229lbs on Monday 13.08.12 when i started dieting).
My journal - http://www.wannabebig.com/forums/sho...sion-of-an-ape
"This stuff will make you a sexual Tyrannosaurus. Just like me!" As said by the great Jesse 'The Body' Ventura
-
rebuilding the foundations
- Join Date
- Mar 2007
- Location
- UK
- Posts
- 203
3 plates per side on bench if im not mistaken, that's huge! Nice squats the other day too big fella
"Our greatest glory is not in never falling, but in rising every time we fall."
-
great benching man.
21 | 6'1 | 180lbs
Bench Press-165*7 | Squat-205*8 |Deadlift-205*5
------------------------------------------------
Check Out The SupRSmall Journal
-
Crikey, its a 30 foot ape!
- Join Date
- Oct 2006
- Location
- Doncaster, England
- Posts
- 546
29.10.07
Warmup sets in itallics
Weights in kgs/lbs
ME Flat BB Bench (Pause at bottom) 60/132x10
80/176x8
100/220x3
110/242x3
120/264x3
130/286x1
140/308xfail
135/297x1
HS Chest Supported Row 20ps/44psx10
60ps/132psx8
65ps/143psx8
70ps/154psx7
Pulldowns 75/165x8
90/198x8
105/231x5
Side DB Raises 5/11x10
7.5/16.5x8
8.5/18.7x8
10/22x7
DB Shrugs 15s/33sx10
36s/79sx8
40s/88sx8
45s/99sx4
Skullcrushers 15/33x10
25/55x8
30/66x8
35/77x4
One-Arm Seated DB Curls 7.5/16.5x10
11/24.2x8
12.5/27.5x8
13.5/30x8
Lot of volume, lot of fun. Biceps are WEAK!Current 1RM's - Bench 270lbs (Target 308lbs)/Squat 297lbs (Target 352lbs)/
Deadlift 418lbs (Target 440lbs)
BIG 3 TOTAL at 220lbs (28% BF) = 985lbs
6ft 2, 220lb fat, hairy ape!
Currently cutting (Weight was 229lbs on Monday 13.08.12 when i started dieting).
My journal - http://www.wannabebig.com/forums/sho...sion-of-an-ape
"This stuff will make you a sexual Tyrannosaurus. Just like me!" As said by the great Jesse 'The Body' Ventura
-
Crikey, its a 30 foot ape!
- Join Date
- Oct 2006
- Location
- Doncaster, England
- Posts
- 546
Herandi - Yeah, 3 plates, felt amazing finally getting it.
SupRsmall - Thanks manCurrent 1RM's - Bench 270lbs (Target 308lbs)/Squat 297lbs (Target 352lbs)/
Deadlift 418lbs (Target 440lbs)
BIG 3 TOTAL at 220lbs (28% BF) = 985lbs
6ft 2, 220lb fat, hairy ape!
Currently cutting (Weight was 229lbs on Monday 13.08.12 when i started dieting).
My journal - http://www.wannabebig.com/forums/sho...sion-of-an-ape
"This stuff will make you a sexual Tyrannosaurus. Just like me!" As said by the great Jesse 'The Body' Ventura
-
Crikey, its a 30 foot ape!
- Join Date
- Oct 2006
- Location
- Doncaster, England
- Posts
- 546
30.10.07
Warmup sets in itallics
All weights in kgs/lbs
ME Regular DL 60/132x10
80/176x5
150/330x3
170/374x3
190/418x3
200/440x1
210/462xfail
210/462xfail
BB Squats 60/132x10
90/198x8
100/220x8 Squats are hard after deads
Leg Curls 3 platesx10
6 platesx8
7 platesx8
Calf Press 100/220x10
130/264x8
140/286x8
150/330x6Current 1RM's - Bench 270lbs (Target 308lbs)/Squat 297lbs (Target 352lbs)/
Deadlift 418lbs (Target 440lbs)
BIG 3 TOTAL at 220lbs (28% BF) = 985lbs
6ft 2, 220lb fat, hairy ape!
Currently cutting (Weight was 229lbs on Monday 13.08.12 when i started dieting).
My journal - http://www.wannabebig.com/forums/sho...sion-of-an-ape
"This stuff will make you a sexual Tyrannosaurus. Just like me!" As said by the great Jesse 'The Body' Ventura
-
Crikey, its a 30 foot ape!
- Join Date
- Oct 2006
- Location
- Doncaster, England
- Posts
- 546
01.11.07
Warmup sets in itallics
All weights in kgs/lbs
DE Flat Bench (50% 1rm) 65/143 - 9x3
Incline DB Bench 36s/79sx5
40s/88sx5
45s/99sx2 5kgs a side makes a lot of difference. These felt like they were gonna crush me
Seated BB OH Press 20/44x12
70/154x5
75/165x4
Bench Grip Chest Supported T-Bar Row 15/33x10
40/88x5
45/99x5
50/110x5
CG Bench 40/88x10
95/209x5
100/220x5
105/231x3
Standing BB Curls 20/44x10
40/88x5
45/99x2Current 1RM's - Bench 270lbs (Target 308lbs)/Squat 297lbs (Target 352lbs)/
Deadlift 418lbs (Target 440lbs)
BIG 3 TOTAL at 220lbs (28% BF) = 985lbs
6ft 2, 220lb fat, hairy ape!
Currently cutting (Weight was 229lbs on Monday 13.08.12 when i started dieting).
My journal - http://www.wannabebig.com/forums/sho...sion-of-an-ape
"This stuff will make you a sexual Tyrannosaurus. Just like me!" As said by the great Jesse 'The Body' Ventura
-
Crikey, its a 30 foot ape!
- Join Date
- Oct 2006
- Location
- Doncaster, England
- Posts
- 546
02.11.07
DE Box Squats (55% 1rm) 80/176 8x2
SLDL 20/44x10
110/242x5
120/264x5
130/286x3
Leg Press 25ps/55psx10
150ps/330psx5
155ps/341psx5
160ps/352psx5
Decline Situps BWx10
5/11x5
10/22x5
15/33x3
Calf Raises 105lbsx10
360lbsx5
375lbsx5
390lbsx5Current 1RM's - Bench 270lbs (Target 308lbs)/Squat 297lbs (Target 352lbs)/
Deadlift 418lbs (Target 440lbs)
BIG 3 TOTAL at 220lbs (28% BF) = 985lbs
6ft 2, 220lb fat, hairy ape!
Currently cutting (Weight was 229lbs on Monday 13.08.12 when i started dieting).
My journal - http://www.wannabebig.com/forums/sho...sion-of-an-ape
"This stuff will make you a sexual Tyrannosaurus. Just like me!" As said by the great Jesse 'The Body' Ventura
-
Crikey, its a 30 foot ape!
- Join Date
- Oct 2006
- Location
- Doncaster, England
- Posts
- 546
05.11.07
Warmup sets in itallics
Weights in kgs/lbs
ME Incline BB Pause Bench
50/110x10
60/132x8
80/176x3
90/198x3
100/220x3
120/264xfail
110/242x1
115/253x1
Seated HS Chest-Supported Row
20ps/44psx10
60ps/132psx8
65ps/143psx8
70ps/154psx8
Pulldowns
5 Platesx8
6 Platesx8
6.5 Platesx8
Seated Nautilus Shoulder Press
Cant remember weights, think i went up to about 70kgx8
DB Shrugs
15s/33sx10
36s/79sx8
40s/88sx7 - Could have got 8 but i fely something pull in my right bicep insertion
Skullcrushers
15/33x10
25/55x8
30/66x8
35/77x6
One-Arm Seated DB Curls
7.5/17x10
11/24x8
12.5/28x8
13.5/30x6Current 1RM's - Bench 270lbs (Target 308lbs)/Squat 297lbs (Target 352lbs)/
Deadlift 418lbs (Target 440lbs)
BIG 3 TOTAL at 220lbs (28% BF) = 985lbs
6ft 2, 220lb fat, hairy ape!
Currently cutting (Weight was 229lbs on Monday 13.08.12 when i started dieting).
My journal - http://www.wannabebig.com/forums/sho...sion-of-an-ape
"This stuff will make you a sexual Tyrannosaurus. Just like me!" As said by the great Jesse 'The Body' Ventura
-
Crikey, its a 30 foot ape!
- Join Date
- Oct 2006
- Location
- Doncaster, England
- Posts
- 546
06.11.07
Warmup sets in itallics
Weights in kgs/lbs
ME BB Squats
60/132x10
80/176x8
120/264x3
130/286x3
140/308x3
150/330x1
165/363x1 NEW 1RM
GM's
20/44x10
50/110x8
60/132x8
70/154x8 - Keeping these light until i get used to them.
Leg Curls
2 Platesx10
6 Platesx8
7 Platesx8
8 Platesx3
Ab Circuit
Cable crunches, leg raises and machine crunches performed one after another with 1 minute rest after performing all 3 and then repeated for 3 sets.
Calf Press
25ps/55psx10
65ps/143psx8
70ps/154psx8
75ps/165psx8Current 1RM's - Bench 270lbs (Target 308lbs)/Squat 297lbs (Target 352lbs)/
Deadlift 418lbs (Target 440lbs)
BIG 3 TOTAL at 220lbs (28% BF) = 985lbs
6ft 2, 220lb fat, hairy ape!
Currently cutting (Weight was 229lbs on Monday 13.08.12 when i started dieting).
My journal - http://www.wannabebig.com/forums/sho...sion-of-an-ape
"This stuff will make you a sexual Tyrannosaurus. Just like me!" As said by the great Jesse 'The Body' Ventura
-
Senior Member
- Join Date
- Aug 2005
- Location
- Rhode Island
- Posts
- 12,110
good stuff kong
2000 or bust
-
Crikey, its a 30 foot ape!
- Join Date
- Oct 2006
- Location
- Doncaster, England
- Posts
- 546
Thanks man. Take no notice of the crap GM weight. Only second time i tried them.
Last edited by Kong; 11-08-2007 at 08:30 AM.
Current 1RM's - Bench 270lbs (Target 308lbs)/Squat 297lbs (Target 352lbs)/
Deadlift 418lbs (Target 440lbs)
BIG 3 TOTAL at 220lbs (28% BF) = 985lbs
6ft 2, 220lb fat, hairy ape!
Currently cutting (Weight was 229lbs on Monday 13.08.12 when i started dieting).
My journal - http://www.wannabebig.com/forums/sho...sion-of-an-ape
"This stuff will make you a sexual Tyrannosaurus. Just like me!" As said by the great Jesse 'The Body' Ventura
-
WBB Team Captain
- Join Date
- Feb 2003
- Location
- Jacob's ladder
- Posts
- 35,041
Solid numbers throughout Kong.
-
Crikey, its a 30 foot ape!
- Join Date
- Oct 2006
- Location
- Doncaster, England
- Posts
- 546
12.11.07
Warmup sets in itallics
Weights in kgs/lbs
ME Pause Bench
60/132x10
70/154x8
100/220x3
110/242x3
120/264x3
130/286x1
135/297xfail
HS Chest Supported Row
20ps/44psx10
65ps/143psx8
70ps/154psx8
75ps/165psx8
Pulldowns
Cant remember numbers
Nautilus OH Machine Press
Went up to around 74/163x8 i think
Pushdowns
25/55x10
40/88x8
45/99x8
50/110x8
One-Arm Seated DB Curls
7.5/17x10
11/24x8
12.5/28x8
13.5/30x8Current 1RM's - Bench 270lbs (Target 308lbs)/Squat 297lbs (Target 352lbs)/
Deadlift 418lbs (Target 440lbs)
BIG 3 TOTAL at 220lbs (28% BF) = 985lbs
6ft 2, 220lb fat, hairy ape!
Currently cutting (Weight was 229lbs on Monday 13.08.12 when i started dieting).
My journal - http://www.wannabebig.com/forums/sho...sion-of-an-ape
"This stuff will make you a sexual Tyrannosaurus. Just like me!" As said by the great Jesse 'The Body' Ventura
-
Crikey, its a 30 foot ape!
- Join Date
- Oct 2006
- Location
- Doncaster, England
- Posts
- 546
13.11.07
Warmup sets in itallics
Weights in kgs/lbs
ME DL
60/132x10
100/220x8
150/330x3
170/374x3
190/418x3
200/440x1
210/462xfail...just missed locking it out
Box Squats
60/132x10
90/198x5
100/220x5
110/242x5
Leg Curls
2 Platesx10
6 Platesx8
7 Platesx8
7.5 Platesx3Current 1RM's - Bench 270lbs (Target 308lbs)/Squat 297lbs (Target 352lbs)/
Deadlift 418lbs (Target 440lbs)
BIG 3 TOTAL at 220lbs (28% BF) = 985lbs
6ft 2, 220lb fat, hairy ape!
Currently cutting (Weight was 229lbs on Monday 13.08.12 when i started dieting).
My journal - http://www.wannabebig.com/forums/sho...sion-of-an-ape
"This stuff will make you a sexual Tyrannosaurus. Just like me!" As said by the great Jesse 'The Body' Ventura
-
Crikey, its a 30 foot ape!
- Join Date
- Oct 2006
- Location
- Doncaster, England
- Posts
- 546
15.11.07
Warmup sets in itallics
Weights in kgs/lbs
ME Flat BB Bench (Touch and go)
50/110x10
60/132x8
115/253x5
120/264x3
125/275x2
130/286x1
135/297x1
Wanted to try a rep scheme of 5-4-3-2-1 but didnt work out
Seated Cable Row
100lbsx10
110lbsx8
180lbsx5
190lbsx5
200lbsx5
HS High Row
50ps/110psx8
55ps/121psx8
60ps/132psx6Current 1RM's - Bench 270lbs (Target 308lbs)/Squat 297lbs (Target 352lbs)/
Deadlift 418lbs (Target 440lbs)
BIG 3 TOTAL at 220lbs (28% BF) = 985lbs
6ft 2, 220lb fat, hairy ape!
Currently cutting (Weight was 229lbs on Monday 13.08.12 when i started dieting).
My journal - http://www.wannabebig.com/forums/sho...sion-of-an-ape
"This stuff will make you a sexual Tyrannosaurus. Just like me!" As said by the great Jesse 'The Body' Ventura
-
Crikey, its a 30 foot ape!
- Join Date
- Oct 2006
- Location
- Doncaster, England
- Posts
- 546
Oh yeah. I had some cortizone injections on monday to fix my tennis elbow. The doctor gave me around 5 shots in the tendons below my elbow and now, 4 days later its fine and i can box and do cleans again!
Current 1RM's - Bench 270lbs (Target 308lbs)/Squat 297lbs (Target 352lbs)/
Deadlift 418lbs (Target 440lbs)
BIG 3 TOTAL at 220lbs (28% BF) = 985lbs
6ft 2, 220lb fat, hairy ape!
Currently cutting (Weight was 229lbs on Monday 13.08.12 when i started dieting).
My journal - http://www.wannabebig.com/forums/sho...sion-of-an-ape
"This stuff will make you a sexual Tyrannosaurus. Just like me!" As said by the great Jesse 'The Body' Ventura
-
Crikey, its a 30 foot ape!
- Join Date
- Oct 2006
- Location
- Doncaster, England
- Posts
- 546
19.11.07
Warmup sets in itallics
Weights in kgs/lbs
ME Flat BB Bench
40/88x12
50/110x10
60/132x8
95/209x5
105/231x4
115/253x3
125/275x2
135/297x1
Was gonna do dips but my training partner forgot the belt and chain so did Nautilus Machine Dips
111/244x5
111/244x5
111/244x5
Incline DB Bench
36s/79sx7
40s/88sx4
Decline Situps
BWx10
+15/33x5
+15/33x5
+15/33x4
Machine Crunches
Stack (150lbs)x20
Stack+5/11x15
Stack+10/22x10
Standing Calf Raises
105x10
390lbsx5
390lbsx5
390lbsx5
Unilateral Calf Press
60/132x7
65/143x5Current 1RM's - Bench 270lbs (Target 308lbs)/Squat 297lbs (Target 352lbs)/
Deadlift 418lbs (Target 440lbs)
BIG 3 TOTAL at 220lbs (28% BF) = 985lbs
6ft 2, 220lb fat, hairy ape!
Currently cutting (Weight was 229lbs on Monday 13.08.12 when i started dieting).
My journal - http://www.wannabebig.com/forums/sho...sion-of-an-ape
"This stuff will make you a sexual Tyrannosaurus. Just like me!" As said by the great Jesse 'The Body' Ventura
-
rebuilding the foundations
- Join Date
- Mar 2007
- Location
- UK
- Posts
- 203
haven't been in here for a while kong, strength is still huge, great workouts
"Our greatest glory is not in never falling, but in rising every time we fall."
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By Swedish dude in forum Bodybuilding & Weight TrainingReplies: 5Last Post: 02-04-2004, 11:30 AM -
double or single progression?
By slydeflex in forum Bodybuilding & Weight TrainingReplies: 3Last Post: 12-28-2003, 10:39 PM -
Addicted to progression !
By Andy P in forum Bodybuilding & Weight TrainingReplies: 7Last Post: 11-08-2003, 02:04 PM
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