The Five Biggest Contradictions in Fitness
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The Five Biggest Contradictions in Fitness

It’s no secret that when people contradict themselves, it has the effect of making the flaws in their actions or statements seem glaringly obvious. But what about when WE ourselves get caught contradicting ourselves by someone else?

By: Nick Tumminello Added: January 6th, 2014
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  1. #1
    Senior Member BallsWideDeep's Avatar
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    El Bastardo Flaco

    Hello,


    I'm starting a training log. I have been lifting for about 7 months. I started at 160lbs, and used HCT-12 as my first program. At 4400 calories a day I reached 192lbs after about 5 1/2 months, and cut down to about 175.

    My goal is predominantly hypertrophy, realizing that increases in strength are my indicator that I am on the right track.

    I have wide hips and decent legs, for my frame, and abdominals showing even when I was above 15% body fat. My weakness is upper body (shoulders, chest, and triceps) and everything else.

    I have terrific eating abilities, so that I can easily eat clean calories till a level higher than my genetics will probably ever need. I never miss my calorie or protein targets. I sleep a minimum of 7 1/2 hours a night, shooting for 8, and take an hour nap after lunch.

    My supplements are:
    NOW Adam Multivitamin x 1
    Member's Mark Fish Oil (900mg EFA's per capsule) x 3
    Member's Mark Vitamin C 500mg x 2
    Micronized Creatine (Whatever big brand is cheapest) 5g x 1
    NOW Beta Alanine 3g x 1
    5lbs EAS Whey / 2lbs Higher Power Micellar Casein Blend (2 scoops = 48g Protein PWO)
    NOW Maltodextrin (72g Carb PWO)
    Gatorade Powder (32g Carb Pre/During WO)


    Currently:
    Age - 27
    Height - 6'2"
    Weight - 177lbs
    Body Fat - Maybe 10-11% (don't know ; don't care)
    Frame - Small to Medium
    Calories - 3200/day avg. (Will probably need to bump up much higher)

    Thanks for any advice,
    Daniel
    Last edited by BallsWideDeep; 07-17-2011 at 01:13 PM.

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  3. #2
    Senior Member BallsWideDeep's Avatar
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    The Workout (simpler than it looks)

    I will be using the WS4SB III (Meathead) template for the next few months. Please feel free to comment.


    Sunday – Max-Effort Upper Body
    A. Barbell bench press: 3-5 rep max
    B. Flat DB bench press: 2 sets of max reps
    C. Barbell rows / Rear delt flyes: 3 supersets of 8-12 reps
    D. DB shrugs: 3 sets of 8-15 reps
    E. DB curls (standing): 3 sets of 8-15 reps

    Tuesday – Max-Effort Lower Body
    A. Box squats: 3-5 rep max
    B. Reverse lunge (holding DB’s): 3 sets of 6-12
    C. Romanian deadlifts: 3 sets of 8-12
    D. Sprinter sit-ups, V-ups, toe touches, hip thrusts. 3 circuits of 10-20 reps

    Wednesday – Repetition Upper Body
    A. Barbell bench press (55-60% of 1RM): 3 sets of max reps
    B. Chin-ups / Face pulls: 3 supersets of 8-12
    C. DB military press: 4 sets of 8-12
    D. DB shrugs / Hammer Curls: 3 supersets of 8-10
    E. Thick bar or heavy DB holds (2-3 sets of max time)

    Friday – Additional Workout
    A. Dips (regular, weighted): 3 sets of 8-12
    B. Lateral raises: 3 sets of 8-12
    C. Speed Iso-Lateral Leg Press: 5-8 sets of 1-3
    D. Seated Calve Raise / Abdominal crunch machine: 3 supersets of 8-10
    E. 20min HIIT Session


    Every three weeks I will alternate with this:

    Sunday – Max-Effort Upper Body
    A. Incline barbell bench press: 3-5 rep max
    B. Incline DB bench press: 2 sets of max reps
    C. Barbell rows / Rear delt flyes: 3 supersets of 8-12 reps
    D. DB shrugs: 3 sets of 8-15 reps
    E. DB curls (standing): 3 sets of 8-15 reps

    Tuesday – Max-Effort Lower Body
    A. Straight bar deadlifts: 3-5 rep max
    B. Reverse lunge (holding DB’s): 3 sets of 6-12
    C. 45-degree hyperextensions (weighted): 3 sets of 8-12
    D. Sprinter sit-ups, V-ups, toe touches, hip thrusts. 3 circuits of 10-20 reps

    Wednesday – Repetition Upper Body
    A. Barbell bench press (55-60% of 1RM): 3 sets of max reps
    B. Chin-ups / Face pulls: 3 supersets of 8-12
    C. DB military press: 4 sets of 8-12
    D. DB shrugs(8-10 reps) / Triceps pushdowns (15-25 reps each set): 3 supersets
    E. Thick bar or heavy DB holds (2-3 sets of max time)

    Friday – Additional Workout
    A. Dips (regular, weighted): 3 sets of 8-12
    B. Lateral raises: 3 sets of 8-12
    C. Speed Iso-Lateral Leg Press: 5-8 sets of 1-3
    D. Seated Calve Raise / Abdominal crunch machine: 3 supersets of 8-10
    E. HIIT Cardio: 20min

    Starting tonight!
    Last edited by BallsWideDeep; 07-17-2011 at 01:10 PM.

  4. #3
    Senior Member BallsWideDeep's Avatar
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    Week 1 Diet

    Here are some screen shots of my diet :

    http://img8.imageshack.us/img8/5169/fitday26jun11.png

    http://img228.imageshack.us/img228/9...ay26jun111.png

    Feel free to comment. I am going to try cycling calories a bit. I will eat an extra 400 calories on workout days, while keeping my protein high every day. Starting about 3200cal./day. 3400 on four workout days and 3000 on three rest days.

    Thanks for any help.
    Last edited by BallsWideDeep; 07-17-2011 at 01:08 PM.

  5. #4
    Senior Member BallsWideDeep's Avatar
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    Before Pics

    Here are some images of my skinny ass:





    Last edited by BallsWideDeep; 07-17-2011 at 01:09 PM.

  6. #5
    Senior Member BallsWideDeep's Avatar
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    Just completed my first workout.

    I also just returned from backpacking in Thailand for the past three weeks. Besides for chin-ups and dips in the parks it was the first workout in more than three weeks. Luckily, by carrying a 3lb tub of protein powder and eating satay's like crazy, I have not lost any weight. My strength losses are very minor, and will be corrected in a week.

    Previous to this workout, I have only done the HCT-12's HIT style of training. I learned that my endurance strength is really lacking, so I think this program will be a good thing for me considering the higher rep ranges. My arms were trembling so bad I had trouble recording the results. hahaha

    It will probably take me the first week or two to feel out the new exercises, and learn to push them. It went pretty quickly. Under an hour getting setup, warmed up, and finishing. I was in my truck on the way home in less than hour. I am pleased with that, since I often spent too much time in the gym before. I'll post up scans of my log book after I get a little bit filled out.

  7. #6
    Senior Member BallsWideDeep's Avatar
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    WEEK 1 & 2 WS4SB III

    These are the first two weeks logs, and the ME bench press day of the third week. All accessories are progressing. I've made no improvement on my indicator lifts (bench press/box squat).

    Weight shot up from 177 on 6/26/11 to 181.5 on 6/29/11. These are the days I was loading my creatine and beta alanine. Since then the highest I've weighed is 180 today. I'm going to add 300 more calories a day, and watch my weight to see the effect. That will put me at 3300cal. on off days and 3700cal on workout days.




    Link to all logs with bigger pics: http://photobucket.com/ws4sb
    Last edited by BallsWideDeep; 08-25-2011 at 12:20 PM.

  8. #7
    Senior Member BallsWideDeep's Avatar
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    WEEK 3 WS4SB III



    Link to all logs with bigger pics: http://photobucket.com/ws4sb
    Last edited by BallsWideDeep; 08-25-2011 at 12:20 PM.

  9. #8
    Senior Member BallsWideDeep's Avatar
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    Week 4 WS4SB III

    Hell Yeah! PR's on almost every lift.
    +10lbs. to Box Squat
    +5lbs. to Bench Press.
    +2lbs. to Body Weight

    Things I changed: More calories. More carb PWO.

    I was struggling to get past 165x5 and 170x3 on bench.
    Tonight I hit 165x5, 170x5, 175x4. I probably could have hit 5 at 175lbs., but I thought it would be a slow grinding rep, so I held it back. I can already feel I would hit it next week. I know that is not the right rep scheme for a max PR, but I didn't know if it was going to go up. 5lbs. a week is great for me.

    Since I know my diet is inline, I'm going to trust in the conjugate method and switch exercises next week. It will go from Box Squat/BB Bench Press to Deadlift/Incline BB Bench Press.

    Having fun with the workout, and looking forward to it. I'll add the scans of my log to this post when I can.



    Link to all logs with bigger pics: http://photobucket.com/ws4sb
    Last edited by BallsWideDeep; 08-25-2011 at 12:19 PM.

  10. #9
    Senior Member BallsWideDeep's Avatar
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    WEEK 5 WS4SB III

    I got my diet ironed out a bit and the program started over the previous four weeks. This week I switched to Deadlift/Incline Bench Press from Box Squat/Bench Press. I am probably capable of adding quite a bit more weight next time, but I took it easy, because I haven't done a full deadlift in several months (been doing first pin rack pulls). Still it is the heaviest deadlifts I've tried at this point. Probably try adding 20-30lbs next week. This was my first time trying an incline press.

    Current / Previous
    Weight - 180.5 / 182
    Deadlift - 305x5 / N/A
    Incline Press - 145x6 / N/A
    Dips - (BW+20)x11 / (BW+15)x12

    As you can see, I was down a little weight at the start of the week. If this persist in to next week, I plan to add a couple hundred more calories a day. Currently eating 3300 on off days and 3700 on.

    Log:


    Link to all logs with bigger pics: http://photobucket.com/ws4sb

    Sample Diet:

    Calories: 3782 P/C/F 300g/439g/96g 32%/46%/22%

    Breakfast 1: 1c whole milk
    Vitamins

    Breakfast 2: 2c egg whites scrambled
    1.5c vegetables and salsa
    1c cottage cheese
    2c oatmeal plain
    4 splenda's
    1 banana
    10 cashews

    Lunch: 6oz trout
    1 sesame seed bun
    2c oriental vegetables
    1c vegetables(including olives)
    1/2c mashed potatoes

    Snack: 1/2c cottage cheese
    1c whole milk
    3c coffee
    2 splenda

    Dinner: 4oz chicken breast
    2c oriental vegetable
    2 packets oatmeal
    1c whole milk
    2 splenda

    Workout: 20oz G2 Gatorade
    2 scoops protein powder
    2 scoops maltodextrin powder

    Night Snack: 3oz chicken breast
    3/4c rice
    Last edited by BallsWideDeep; 08-25-2011 at 12:19 PM.

  11. #10
    Rob Schilke | GFX Designer thecityalive's Avatar
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    Geez man for a guy 6'2", How does managing ~177 feel? Are you trying to increase this though hypertrophy?
    My road to powerlifting:
    ===thecityalive is dead meat===
    Current RAW PRs:
    Bench: 255 (9/30/13)
    Dead: 515 (9/2/13)
    Squat: 435 (9/26/13)
    Total: 1205 lbs.
    twitter @thecityalive

  12. #11
    Senior Member BallsWideDeep's Avatar
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    Don't know what you mean by managing? I have not maintained weight for over a year.
    Week 1 - 177
    Week 4 - 182
    How many pounds per week will you advise your clients to add?
    Add calories. Gain Weight. Weight stalls. Add Calories. Simple.
    As far as managing lifting I have a lot less experience than you, longer arms, and lift close to what you do. I will pass you unless you keep as dedicated as you have been.
    Last edited by BallsWideDeep; 07-30-2011 at 12:15 PM.

  13. #12
    Rob Schilke | GFX Designer thecityalive's Avatar
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    I can't open your attachments at work, didn't notice some of the weight posts.../overmyhead.
    My road to powerlifting:
    ===thecityalive is dead meat===
    Current RAW PRs:
    Bench: 255 (9/30/13)
    Dead: 515 (9/2/13)
    Squat: 435 (9/26/13)
    Total: 1205 lbs.
    twitter @thecityalive

  14. #13
    Senior Member BallsWideDeep's Avatar
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    Quote Originally Posted by thecityalive View Post
    I can't open your attachments at work, didn't notice some of the weight posts.../overmyhead.
    got you. I know you're a graphic designer. What is the best way to post my logs? I scan them through a printer that puts them in .pdf I am currently using 4shared.com for lack of better knowledge on how to post. I can click on them fine, but the header at WBB says they have been having attachment problems.

  15. #14
    Rob Schilke | GFX Designer thecityalive's Avatar
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    I host (and have been hosting) my computer files on photobucket for years. I'm able to post an [Img] code w/o thumbs and they display fine on vB forums.



    This hosted through photobucket...but in all honesty, where you host isnt a big deal, you just need a source link (for example: right click, view image location) and you can insert it in an [img] code


    However, when it comes to my own logs, dude, I just write em up (check my recent log posts for examples...I think I stole the format from invain).
    I have an iPad and have looked for applications to log my data (which I can directly upload via email or cable) and ended up using Evernote for a while, but it became a hastle, sometimes data would reset, and plus....I didn't want to be that guy with an iPad in the gym. So I just stick to what you're doing, but I just translate it during work or at home via a typed reply.
    Last edited by thecityalive; 07-30-2011 at 12:47 PM.
    My road to powerlifting:
    ===thecityalive is dead meat===
    Current RAW PRs:
    Bench: 255 (9/30/13)
    Dead: 515 (9/2/13)
    Squat: 435 (9/26/13)
    Total: 1205 lbs.
    twitter @thecityalive

  16. #15
    Senior Member BallsWideDeep's Avatar
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    I've tried the WS4SB III for a few weeks, and decided there are some aspects of it I don't like, but it has been a fun experience. I am sure it would work fine, but I want to squat and deadlift more. Here is my new routine:


    Day 1:
    BB Bench Press (3-5 Rep Max)
    DB Incline Press (3x12)
    Barbell Row/Rear Delt Fly Superset (3x12)
    Weighted Dips (3x6-10)

    Day 2:
    Box Squat (3-5 Rep Max)
    Iso-Lateral Leg Press (3 x 12)
    DB Curl (3x12)
    Seated Calve Raise(3x12)

    Day 3:
    Rest

    Day 4:
    OH BB Press (3-5 Rep Max)
    OH DB Press (3x12)
    Close Grip Bench (3x12)
    Lateral Raises (3x12)

    Day 5:
    Rest/Cardio

    Day 6 :
    Deadlift (3-5 Rep Max)
    Pullups/Face Pull Superset(3x6-10)
    Weighted Hyper (3x12)
    Weighted Abdominal (3x10) - 10 front and 10 each side per set

    Day 7:
    Rest
    Last edited by BallsWideDeep; 08-07-2011 at 12:13 PM.

  17. #16
    Senior Member BallsWideDeep's Avatar
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    I performed a workout tonight that will transfer nicely from WS4SB III to my new routine.

    Calories: 3900 ON / 3500 OFF (recently raised)
    Weight: 181.5
    Deadlift - 135x5, 225x5, 295x3, 325x5
    DB Reverse Lunge - 55x12, 60x12, 60x12
    Weighted Hyper - 35x12, 35x12, 35x12
    Weighted Abdominal - 180x10, 180x10, 180x10 (front and obliques / 90 total)

  18. #17
    Rob Schilke | GFX Designer thecityalive's Avatar
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    I see you have reverted to typing your log now
    My road to powerlifting:
    ===thecityalive is dead meat===
    Current RAW PRs:
    Bench: 255 (9/30/13)
    Dead: 515 (9/2/13)
    Squat: 435 (9/26/13)
    Total: 1205 lbs.
    twitter @thecityalive

  19. #18
    Senior Member BallsWideDeep's Avatar
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    Week 1 H.I.T. / Medium Volume

    Weight: 182lbs

    BB Bench Press - 95x5, 135x5, 155x3, 165x5, 175x4 (middle finger on index)
    DB Incline Press - 40x12, 40x12, 45x12
    BB Row/R. Delt Fly - 150/15x12, 150/15x12, 150/20x9
    Weighted Dips - +10x10, +20x7, +20x6
    Last edited by BallsWideDeep; 08-25-2011 at 12:18 PM.
    Journal: http://www.wannabebig.com/forums/sho...Bastardo-Flaco
    14" Box===240x5 (09/02/11)
    Bench====180x6 (08/25/11)
    Deadlift===375x5 (09/06/11)
    Press==== 115x6 (08/21/11)

  20. #19
    Rob Schilke | GFX Designer thecityalive's Avatar
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    What weight do you want to hit on bench?
    My road to powerlifting:
    ===thecityalive is dead meat===
    Current RAW PRs:
    Bench: 255 (9/30/13)
    Dead: 515 (9/2/13)
    Squat: 435 (9/26/13)
    Total: 1205 lbs.
    twitter @thecityalive

  21. #20
    Senior Member BallsWideDeep's Avatar
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    Quote Originally Posted by thecityalive View Post
    What weight do you want to hit on bench?
    I did 205x1 several weeks ago after I returned from a three week vacation. 225x1. That will be a significant beginner milestone for me. I started with 40lb DBs Right now, 315 seems so far away that it is hard to think past it, but I will never stop attempting to advance. I will go as far as my body allows. Do you have a specific number you are shooting for long term?

    Had a lot of trial and error with calories the past couple weeks. Last time I went for weight. I put on 32lbs in 5 1/2 months. I'm really trying to figure out calories this time. I admire guys that talk about bulking for two years straight. I am getting a bit frustrated. I've been tacking on a few hundred calories more every couple weeks, but weight is hard to gauge at this slow pace.
    Last edited by BallsWideDeep; 08-04-2011 at 01:14 PM.
    Journal: http://www.wannabebig.com/forums/sho...Bastardo-Flaco
    14" Box===240x5 (09/02/11)
    Bench====180x6 (08/25/11)
    Deadlift===375x5 (09/06/11)
    Press==== 115x6 (08/21/11)

  22. #21
    Senior Member BallsWideDeep's Avatar
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    Weight: 182

    14" Box Squat - 95x5, 135x5, 165x3, 195x2, 225x5
    Iso-Lat. Leg Press - 290x12, 400x11, 400x9, 360x12
    DB Curl - 40x12, 40x8, 40x6
    Seated Calve Raise - 130x12, 130x12, 130x9 (+5)

    14" Box puts me an inch or two in the hole.
    Journal: http://www.wannabebig.com/forums/sho...Bastardo-Flaco
    14" Box===240x5 (09/02/11)
    Bench====180x6 (08/25/11)
    Deadlift===375x5 (09/06/11)
    Press==== 115x6 (08/21/11)

  23. #22
    Rob Schilke | GFX Designer thecityalive's Avatar
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    The weight I would be happy with pressing is 225 for reps, or maybe a 6RM. I'm sure I'm gonna hit it tomorrow, but I, too am happy I just got past the 200 wall. I've been working out/ lifting weights for a while (since 2007) but I had different goals in mind. Then, it was sports training for football, hockey, and track (200m, 400m) Now, it's just power and aesthetics.

    At first I had a lot of people in my ear about what I should be doing as "A MAN LIFTING WEIGHTS" like how many reps you should be doing on bench etc....after I stopped listening to people trying to live though me, I grew and got stronger. I was so tired of daily gym coaches, I just tuned them out and did my own research and read my own literature. When you lift at a college rec center, you get A LOT of meat heads who think they know everything, but in reality they know jack shit.
    My road to powerlifting:
    ===thecityalive is dead meat===
    Current RAW PRs:
    Bench: 255 (9/30/13)
    Dead: 515 (9/2/13)
    Squat: 435 (9/26/13)
    Total: 1205 lbs.
    twitter @thecityalive

  24. #23
    Senior Member BallsWideDeep's Avatar
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    Weight: 183

    OH BB Press - 65x5, 85x5, 95x3, 115x4
    OH DB Press - 35x12, 35x12, 35x10
    Close Grip Bench - 95x12, 95x12, 100x12
    Lateral Raises - 15x12, 15x12, 15x12
    Last edited by BallsWideDeep; 08-07-2011 at 12:15 PM.
    Journal: http://www.wannabebig.com/forums/sho...Bastardo-Flaco
    14" Box===240x5 (09/02/11)
    Bench====180x6 (08/25/11)
    Deadlift===375x5 (09/06/11)
    Press==== 115x6 (08/21/11)

  25. #24
    Senior Member BallsWideDeep's Avatar
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    Weight - 183

    Deadlift - 135x5, 225x5, 275x3, 315x1, 335x5 ----------PR
    Pullup/Facepull - BW/7x10, BW/8x9, BW/8x6 -----------PR
    Weighted Hyper - 35x12, 40x12, 40x12 ----------------PR
    Ab Crunch Mach. - 185x10, 185x10, 185x10------------PR

    Lvl. 7 and 8 Face Pulls out of stack of 11 - I don't know the weight.
    Last edited by BallsWideDeep; 08-09-2011 at 12:31 PM.
    Journal: http://www.wannabebig.com/forums/sho...Bastardo-Flaco
    14" Box===240x5 (09/02/11)
    Bench====180x6 (08/25/11)
    Deadlift===375x5 (09/06/11)
    Press==== 115x6 (08/21/11)

  26. #25
    Senior Member BallsWideDeep's Avatar
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    Week 2 H.I.T. / Medium Volume

    Calories: 4000 on 5 workout days
    3600 on 2 rest days

    Weight: 183.5

    BB Bench Press - 95x5, 135x5, 155x3, 165x2, 175x5, 180x3----------PR
    Incline DB Press - 45x12, 45x12, 50x12------------------------------PR
    BB Row/Rear Delt Fly - 155/15x12, 155/20x12, 155/20x11/12----------PR
    Weighted Dips - +10x10, +20x9, +25x7-------------------------------PR
    Last edited by BallsWideDeep; 08-25-2011 at 12:17 PM.
    Journal: http://www.wannabebig.com/forums/sho...Bastardo-Flaco
    14" Box===240x5 (09/02/11)
    Bench====180x6 (08/25/11)
    Deadlift===375x5 (09/06/11)
    Press==== 115x6 (08/21/11)

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