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Thread: One man's quest to be strong.

  1. #1
    Must...work...out... nockits's Avatar
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    One man's quest to be strong.

    Hey guys, I finally decided to start posting a workout log so you can critique, comment, and check out my progress.

    I just started Starting Strength this past Sunday (March 22nd). And boy is it ever fun!

    I'm 5'10", and approx. 205lbs, give or take a few. I don't know my exact bf%, but if I was to guess, I'd say it's close to 20%.

    My squats and bench (with dumbbells) are approx. the same, so I'm hoping SS will change that. I had a knee injury when I while playing hockey, this had quite the affect on me. On top of that, I popped a tendon in my ankle about a year ago. This prevented me from going to the gym for about 6 months. My squat numbers are really low, and I really need to bring it back up.

    Here's my numbers so far:

    March 22nd

    Squats
    Warm up:
    2x5x45lbs
    1x5x95lbs
    1x3x115lbs
    1x2x135lbs
    Working Set:
    3x5x160lbs

    Bench (w/dumbbells)
    Warm up:
    2x5 w/25s
    1x5 w/35s
    1x3 w/45s
    1x2 w/60s
    Working Set:
    3x5 w/80s

    Deadlift
    Warm up:
    2x5x135lbs
    1x5x185lbs
    1x3x225lbs
    1x2x275lbs
    Working Set:
    1x3x315lbs I blotched this one up, I know it's supposed to be 1x5, but I was just spent, I'll try it again this week.
    Last edited by nockits; 04-10-2009 at 05:45 PM.

  2. #2
    Must...work...out... nockits's Avatar
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    March 24th

    Squat
    Warm up:
    2x5x45lbs
    1x5x95lbs
    1x3x115lbs
    1x2x135lbs
    Working Set:
    3x5x160lbs

    Push Press
    Warm-up:
    2x5x45lbs
    1x5x65lbs
    1x3x85lbs
    1x2x95lbs
    Working Set:
    3x5x115lbs

    Power Clean
    This was my first time ever doing power cleans, which exhausted me. I was playing around with the numbers to see where I am. In the end, I couldn't complete all the sets as required, but I'll probably be able to tackle them all next time around. This is my new favorite exercise.
    Warm up:
    2x5x45lbs
    1x5x65lbs
    1x3x95lbs
    Working Set:
    2x5x115lbs
    Last edited by nockits; 03-25-2009 at 08:15 PM.

  3. #3
    Must...work...out... nockits's Avatar
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    March 26th

    Squats
    Warm up:
    2x5x45lbs
    1x5x95lbs
    1x3x115lbs
    1x2x135lbs
    Working Set:
    3x5x165lbs Goin' up already, this is what I like to see!

    Bench (w/dumbbells)
    Warm up:
    2x5 w/25s
    1x5 w/35s
    1x3 w/50s
    1x2 w/60s
    Working Set:
    3x5 w/80s Felt like I could use 85s, I'll definitely try it out next time.

    Deadlift
    Warm up:
    2x5x135lbs
    1x5x185lbs
    1x3x225lbs
    1x2x275lbs
    Working Set:
    1x5x315lbs I did it! I was so focused and determined, I attacked this set like a savage beast... or something like that...

    Starting Strength seems to be working well for me, can't wait to see how I do in the long run!
    Last edited by nockits; 03-26-2009 at 05:02 PM.
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    Quote Originally Posted by Skalami View Post
    I just give the worked on muscle group tough riddles before my workouts... or sometimes I'll tell them we're going to the park and then go to the gym, or visa versa. They start to catch on so you have to tell the truth every so often.
    *While on the topic of muscle confusion, and how often a routine needs to be changed.*

  4. #4
    Must...work...out... nockits's Avatar
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    March 29th

    Squat
    Warm up:
    2x5x45lbs
    1x5x95lbs
    1x3x115lbs
    1x2x135lbs
    Working Set:
    3x5x165lbs

    Push Press
    Warm-up:
    2x5x45lbs
    1x5x65lbs
    1x3x85lbs
    1x2x95lbs
    Working Set:
    3x5x120lbs

    Power Clean
    Warm up:
    2x5x45lbs
    1x5x65lbs
    1x3x75lbs
    1x2x95lbs
    Working Set:
    3x5x115lbs
    Check out my Journal!

    Quote Originally Posted by Skalami View Post
    I just give the worked on muscle group tough riddles before my workouts... or sometimes I'll tell them we're going to the park and then go to the gym, or visa versa. They start to catch on so you have to tell the truth every so often.
    *While on the topic of muscle confusion, and how often a routine needs to be changed.*

  5. #5
    SchModerator ZenMonkey's Avatar
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    Looking strong man. I think SS was a good idea, youll get some great gains. Ive got some videos on power clean form if you are interested.
    Sarvamangalam!

  6. #6
    Must...work...out... nockits's Avatar
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    March 31st

    Squats
    Warm up:
    2x5x45lbs
    1x5x95lbs
    1x3x115lbs
    1x2x135lbs
    Working Set:
    3x5x165lbs

    Bench (w/dumbbells)
    Warm up:
    2x5 w/25s
    1x5 w/35s
    1x3 w/45s
    1x2 w/60s
    Working Set:
    3x5 w/85s

    Deadlift
    Warm up:
    2x5x135lbs
    1x5x185lbs
    1x3x225lbs
    1x2x275lbs
    Working Set:
    1x5x315lbs
    Check out my Journal!

    Quote Originally Posted by Skalami View Post
    I just give the worked on muscle group tough riddles before my workouts... or sometimes I'll tell them we're going to the park and then go to the gym, or visa versa. They start to catch on so you have to tell the truth every so often.
    *While on the topic of muscle confusion, and how often a routine needs to be changed.*

  7. #7
    Must...work...out... nockits's Avatar
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    April 2nd

    Squat
    Warm up:
    2x5x45lbs
    1x5x95lbs
    1x3x115lbs
    1x2x135lbs
    Working Set:
    3x5x165lbs

    Push Press
    Warm-up:
    2x5x45lbs
    1x5x65lbs
    1x3x85lbs
    1x2x95lbs
    Working Set:
    3x5x120lbs

    Power Clean
    Warm up:
    2x5x45lbs
    1x5x65lbs
    1x3x75lbs
    1x2x95lbs
    Working Set:
    3x5x105lbs A fellow powerlifter that I made friends with at the gym pointed out that I wasn't racking the bar correctly with my power cleans. After he showed me how to do it, I had to decrease the weight a bit. It probably shouldn't take too long to bring back up though.
    Check out my Journal!

    Quote Originally Posted by Skalami View Post
    I just give the worked on muscle group tough riddles before my workouts... or sometimes I'll tell them we're going to the park and then go to the gym, or visa versa. They start to catch on so you have to tell the truth every so often.
    *While on the topic of muscle confusion, and how often a routine needs to be changed.*

  8. #8
    Must...work...out... nockits's Avatar
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    April 5th

    Squats
    Warm up:
    2x5x45lbs
    1x5x95lbs
    1x3x115lbs
    1x2x135lbs
    Working Set:
    3x5x170lbs

    Bench (w/dumbbells)
    Warm up:
    2x5 w/25s
    1x5 w/35s
    1x3 w/45s
    1x2 w/60s
    Working Set:
    3x5 w/85s

    Deadlift
    Warm up:
    2x5x135lbs
    1x5x185lbs
    1x3x225lbs
    1x2x275lbs
    Working Set:
    1x3x315lbs I had a mental block today. Don't know what happened, I let it get to my head, and failed at 3 reps.
    Check out my Journal!

    Quote Originally Posted by Skalami View Post
    I just give the worked on muscle group tough riddles before my workouts... or sometimes I'll tell them we're going to the park and then go to the gym, or visa versa. They start to catch on so you have to tell the truth every so often.
    *While on the topic of muscle confusion, and how often a routine needs to be changed.*

  9. #9
    Sack Up! mcdonough9395's Avatar
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    Hey man nice work so far. Ive been browsing the journals looking for someone on the same level as me its nice to find someone in a comparable situation to follow. All my lifts are pretty much right there with yours. I know what you mean about having to get those squat numbers up i feel the same. Im also gunna be doing starting strength and starting a bulk once may hits. Looking foward to following your journal and seeing your progress on SS. Happy Lifting!

  10. #10
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    quick question, i c u r doing squats 3x a week. do u think you are overtraining? or since it's legs, it can stand the heat.
    i might have to give this workout a try.
    PHOENIX

    height - 5' 10 1/2"
    weight - 161bs
    bench - 240lbs (2x)
    curl - 55lbs (dumbell 3x)
    squat - 285 lbs (few times)

    goal to improve body along with strength with help of wbb.com

  11. #11
    Wannabebig Member
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    How are you feeling from these workours Nocks, they look pretty good? are you feeling and seeing the effects of them?

  12. #12
    Must...work...out... nockits's Avatar
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    April 7th

    Squat
    Warm up:
    2x5x45lbs
    1x5x95lbs
    1x3x115lbs
    1x2x135lbs
    Working Set:
    3x5x175lbs Struggled with this a bit, but I managed. I'll stick with this weight for a little while till I'm confident I can add more.

    Push Press
    Warm-up:
    2x5x45lbs
    1x5x65lbs
    1x3x85lbs
    1x2x95lbs
    Working Set:
    3x5x120lbs

    Power Clean
    Warm up:
    2x5x45lbs
    1x5x65lbs
    1x3x75lbs
    1x2x95lbs
    Working Set:
    3x5x115lbs Although my form slipped a couple times, in the end I managed to nail it. It's a real exhausting movement, I think I'll stick with this weight for a bit longer before adding any more.
    Last edited by nockits; 04-11-2009 at 03:58 PM.
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    Quote Originally Posted by Skalami View Post
    I just give the worked on muscle group tough riddles before my workouts... or sometimes I'll tell them we're going to the park and then go to the gym, or visa versa. They start to catch on so you have to tell the truth every so often.
    *While on the topic of muscle confusion, and how often a routine needs to be changed.*

  13. #13
    Must...work...out... nockits's Avatar
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    April 11th

    Squats
    Warm up:
    2x5x45lbs
    1x5x95lbs
    1x3x115lbs
    1x2x135lbs
    Working Set:
    3x5x175lbs

    Bench
    Warm up:
    2x5 45lbs
    1x5 95lbs
    1x3 115lbs
    1x2 135lbs
    Working Set:
    3x5 175lbs Tried barbell benching today, since I had a spotter, did 5 pounds over my DB weight with no help. Might go back to using a BB completely, it has been a while.

    Deadlift
    Warm up:
    2x5x135lbs
    1x5x185lbs
    1x3x225lbs
    1x2x275lbs
    Working Set:
    2x5x315lbs Today, my buddy said I had "bad form" when doing my first set. I know my form was good, so to prove him wrong, I did a second set with perfect form. So I'm going to finally increase the weight on my deadlift next time, seeing how I managed to pull off 2 sets.
    Last edited by nockits; 04-11-2009 at 10:04 PM.
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    Quote Originally Posted by Skalami View Post
    I just give the worked on muscle group tough riddles before my workouts... or sometimes I'll tell them we're going to the park and then go to the gym, or visa versa. They start to catch on so you have to tell the truth every so often.
    *While on the topic of muscle confusion, and how often a routine needs to be changed.*

  14. #14
    Must...work...out... nockits's Avatar
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    April 14th

    Squat
    Warm up:
    2x5x45lbs
    1x5x95lbs
    1x3x135lbs
    1x2x155lbs
    Working Set:
    3x5x175lbs

    Push Press
    Warm-up:
    2x5x45lbs
    1x5x65lbs
    1x3x95lbs
    1x2x105lbs
    Working Set:
    3x5x120lbs

    Power Clean
    Warm up:
    2x5x45lbs
    1x5x65lbs
    1x3x95lbs
    1x2x105lbs
    Working Set:
    3x5x120lbs
    Check out my Journal!

    Quote Originally Posted by Skalami View Post
    I just give the worked on muscle group tough riddles before my workouts... or sometimes I'll tell them we're going to the park and then go to the gym, or visa versa. They start to catch on so you have to tell the truth every so often.
    *While on the topic of muscle confusion, and how often a routine needs to be changed.*

  15. #15
    Sack Up! mcdonough9395's Avatar
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    Nice liftin dude. Those power cleans are coming around ull have that 135 by the end of april.

  16. #16
    Must...work...out... nockits's Avatar
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    April 17th

    Squats
    Warm up:
    2x5x45lbs
    1x5x95lbs
    1x3x135lbs
    1x2x155lbs
    Working Set:
    3x5x180lbs This was heavier than I thought it would be, but I managed to pull it off without much difficulty.

    Bench
    Warm up:
    2x5 45lbs
    1x5 95lbs
    1x3 135lbs
    1x2 155lbs
    Working Set:
    3x5 175lbs Stalled halfway on the last rep of the last set, in which my spotter had to assist me. I'm gonna try it again before increasing the weight. I'm glad I switched back to barbell, now I can microload and advance faster than I have been with dumbbells.

    Deadlift
    Warm up:
    2x5x135lbs
    1x5x185lbs
    1x3x225lbs
    1x2x275lbs
    Working Set:
    1x5x325lbs 10lbs. makes the biggest difference! Struggled with the last rep, but it felt like my form was still good, so I'm not worried, it will be easier next time. The weight difference kind of caught me by surprise.
    Last edited by nockits; 04-19-2009 at 09:59 AM.
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    Quote Originally Posted by Skalami View Post
    I just give the worked on muscle group tough riddles before my workouts... or sometimes I'll tell them we're going to the park and then go to the gym, or visa versa. They start to catch on so you have to tell the truth every so often.
    *While on the topic of muscle confusion, and how often a routine needs to be changed.*

  17. #17
    Must...work...out... nockits's Avatar
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    April 20th
    I had exams these past few weeks, so I couldn't hit the gym at regular intervals. I basically went when I had time, which ended up being about twice a week. Now that I'm done, I'm going to go back to 3 times a week.

    Squat
    Warm up:
    2x5x45lbs
    1x5x95lbs
    1x3x135lbs
    1x2x155lbs
    Working Set:
    3x5x180lbs I find that I'm struggling a bit with this weight. I think I'm gonna stay at this weight for a bit longer before attempting more.

    Push Press
    Warm-up:
    2x5x45lbs
    1x5x65lbs
    1x3x85lbs
    1x2x105lbs
    Working Set:
    3x5x120lbs Another session in the gym at this weight, and I think I'll be able to increase it.

    Power Clean
    Warm up:
    2x5x45lbs
    1x5x65lbs
    1x3x95lbs
    1x2x105lbs
    Working Set:
    1x5x120lbs
    2x5x125lbs The first set at 120lbs seemed very light today, so I increased the weight. 5lbs took quite the toll on me however; my form slipped twice during the first set, so I ended up doing 7 reps to make up for the two sloppy reps. The final set was performed without a problem. I'm sure if I really pushed hard enough, I could have done even more. Perhaps I will be able to make 135lbs by the end of the month. Even if I don't, it's not a problem, I'm definitely going to meet my goal real soon.
    Last edited by nockits; 04-20-2009 at 10:50 PM.
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    Quote Originally Posted by Skalami View Post
    I just give the worked on muscle group tough riddles before my workouts... or sometimes I'll tell them we're going to the park and then go to the gym, or visa versa. They start to catch on so you have to tell the truth every so often.
    *While on the topic of muscle confusion, and how often a routine needs to be changed.*

  18. #18
    Must...work...out... nockits's Avatar
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    I've decided that I'm going to take a break from lifting for a little bit, until I get organized, and get back home (I live close to campus atm). Probably gonna take about a week off. I don't think I'll lose too much strength. I'll drop my weights the first day back in the gym, but I should be right back up by the second session.
    Last edited by nockits; 04-23-2009 at 11:09 AM.
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    Quote Originally Posted by Skalami View Post
    I just give the worked on muscle group tough riddles before my workouts... or sometimes I'll tell them we're going to the park and then go to the gym, or visa versa. They start to catch on so you have to tell the truth every so often.
    *While on the topic of muscle confusion, and how often a routine needs to be changed.*

  19. #19
    Must...work...out... nockits's Avatar
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    Alright, so summer break has finally arrived. My main goals during the school year was just to go heavy and pack on mass. Even though my lifting numbers aren't very high, I have a lot of fat that I need to burn off. I'm going to start cardio and flexibility training, as well as get back into boxing. I know this is going to really affect my strength goals, but I think I'll be able to survive. I'm not so worried if I can't increase my strength at the rate I am now while on Starting Strength, but if I can at least maintain my strength, I'll be happy.
    My plan now is to hit the gym Sun/Tues/Thurs, Mon/Wed/Fri for cardio/boxing training, and leave Saturday for a full day of rest.
    I'll see how this goes, if I start to do really poorly in the gym, then I'll change things up and probably make the cardio less intense.
    Check out my Journal!

    Quote Originally Posted by Skalami View Post
    I just give the worked on muscle group tough riddles before my workouts... or sometimes I'll tell them we're going to the park and then go to the gym, or visa versa. They start to catch on so you have to tell the truth every so often.
    *While on the topic of muscle confusion, and how often a routine needs to be changed.*

  20. #20
    Sack Up! mcdonough9395's Avatar
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    Oh man your givin up on it already haha. You were really startin to make some good progress there man. Just as im about to start my bulk you cross over to the dark side haha. And Just my input but i think ull have a much easier time cuttin down with the more mass you put on.

  21. #21
    Must...work...out... nockits's Avatar
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    April 28th

    Just got a membership at GoodLife Fitness, the local gym. I'm pleased with my progress! In the week and half that I stopped lifting, I lost no strength whatsoever. I can't wait till Thurs. so I can see where I stand with my squats and cleans.

    Squats
    Warm up:
    2x5x45lbs
    1x5x95lbs
    1x3x135lbs
    1x2x155lbs
    Working Set:
    1x5x175lbs
    2x5x185lbs I thought that after coming back I would start with lower weights to account for any strength loss. However 175lbs was too light, so I was able to bump it back to 185lbs, right where I left off almost two weeks ago.

    Bench
    Warm up:
    2x5x45lbs
    1x5x95lbs
    1x3x135lbs
    1x2x155lbs
    Working Set:
    3x5x175lbs Had my dad spot me. The bars at this gym were a bit different from the ones I used on campus. The ring placements were a bit different, so I played around with my warm up sets to find a suitable reference point for my fingers.

    Deadlift
    Warm up:
    2x5x135lbs
    1x5x185lbs
    1x3x225lbs
    1x2x275lbs
    Working Set:
    1x4x325lbs Failed at the last rep, I couldn't get it more than an inch off the ground. This could have been because of an unintentionally shorter rest period between my warm-up and working sets. I'll give it an extra minute next time.
    Check out my Journal!

    Quote Originally Posted by Skalami View Post
    I just give the worked on muscle group tough riddles before my workouts... or sometimes I'll tell them we're going to the park and then go to the gym, or visa versa. They start to catch on so you have to tell the truth every so often.
    *While on the topic of muscle confusion, and how often a routine needs to be changed.*

  22. #22
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    I have a question for you man. Im doing SS also but for the power cleans Im doing 5x3 not 3x5 like you. I do 3x5 on everything else. In my book it says I should do 5x3 for the power cleans. Thats what I've been doing and Im beat after all those sets. Just letting you know, incase you read it wrong or something, I checked my book right now to make sure.. Also thanks for the tips on cleaning on the other thread I finally got it down!

  23. #23
    Must...work...out... nockits's Avatar
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    April 30th

    Squat
    Warm up:
    2x5x45lbs
    1x5x95lbs
    1x3x135lbs
    1x2x175lbs
    Working Set:
    3x5x185lbs This weight is a bit of a challenge for me. I'm not failing, or getting stuck, I just have to push really hard. A couple more times and I think I'll be able to increase the weight again.

    Push Press
    Warm-up:
    2x5x45lbs
    1x5x65lbs
    1x3x85lbs
    1x2x105lbs
    Working Set:
    3x5x120lbs This felt light, even after the break. Next session, I'm increasing it.

    Power Clean
    Warm up:
    2x5x45lbs
    1x5x65lbs
    1x3x95lbs
    1x2x105lbs
    Working Set:
    3x5x125lbs Already started feeling light, I'm going to increase this also. I believe that since my squats are doing so well, my cleans are feeling the positive effects, it definitely affects the push from the squatting position to the jump.
    Last edited by nockits; 04-30-2009 at 08:18 PM.
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    Quote Originally Posted by Skalami View Post
    I just give the worked on muscle group tough riddles before my workouts... or sometimes I'll tell them we're going to the park and then go to the gym, or visa versa. They start to catch on so you have to tell the truth every so often.
    *While on the topic of muscle confusion, and how often a routine needs to be changed.*

  24. #24
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    Hey, you have a journal!

    Just droppin by to say hi really. I've been a lot more active in the WBB "community" recently and wanted to wish you good luck. Don't get too worried about doing other stuff along with weights, you should still get stronger, and even if you take a break, the conditioning will be really useful should you concentrate solely on lifting again.

    Why do you think your squat is a little low? There's a big difference between your deadlift and your squat. Form maybe? Tried a wider stance? The deadlift is fairly respectable so I'd expect your squat to be comfortably over 225 by now.

  25. #25
    Must...work...out... nockits's Avatar
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    May 3rd

    Today felt really good. I think I'll be able to increase the weight a tad on my next "workout A".

    Squats
    Warm up:
    2x5x45lbs
    1x5x95lbs
    1x3x135lbs
    1x2x155lbs
    Working Set:
    3x5x185lbs

    Bench
    Warm up:
    2x5x45lbs
    1x5x95lbs
    1x3x135lbs
    1x2x155lbs
    Working Set:
    3x5x175lbs

    Deadlift
    Warm up:
    2x5x135lbs
    1x5x185lbs
    1x3x225lbs
    1x2x275lbs
    Working Set:
    1x5x325lbs
    Last edited by nockits; 05-08-2009 at 10:35 AM.
    Check out my Journal!

    Quote Originally Posted by Skalami View Post
    I just give the worked on muscle group tough riddles before my workouts... or sometimes I'll tell them we're going to the park and then go to the gym, or visa versa. They start to catch on so you have to tell the truth every so often.
    *While on the topic of muscle confusion, and how often a routine needs to be changed.*

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