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. #26
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    Seems like the man with a plan, eric

  2. #27
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    Allen, I was wondering if you eat 3 carb - protein meals and 3 fat - protein meals, what are the ratio's of your diet in %, like 40 - 30 - 30 or 50 - 30 - 20 ?
    Can you also give a exemple of a protein - fat meal, does it have to be good or bad fats, and can you go on lower calories than normal as a cause of the slower digestion of fats ?
    ERIC

  3. #28
    Senior Member Allen Cress's Avatar
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    Quote Originally Posted by POWERZN View Post
    Allen, I was wondering if you eat 3 carb - protein meals and 3 fat - protein meals, what are the ratio's of your diet in %, like 40 - 30 - 30 or 50 - 30 - 20 ?
    Can you also give a exemple of a protein - fat meal, does it have to be good or bad fats, and can you go on lower calories than normal as a cause of the slower digestion of fats ?
    ERIC
    I honestly have no idea what the ratio breakdown is. I just know how many grams of each I'm taking in. I've gotten away from the whole ratio thing. The simpler the better.

    Always good fats: natural nut butters, macadamia nut oil, extra virgin olive oil, organic whole eggs, fish oil. I mix them up each day.

    The addition of extra good fats (on top of whats naturally in the food I already eat) is for added calories and the health benefits associated with good fats. Just because it digests slower doesn't mean you can get by with less calories, especially when trying to gain muscle.

  4. #29
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    Lately I see people almond butter adding to their diet, do you think it's only for hardgainers with a good metabolism or can anyone use it for small amounts like adding to oatmeal with protein ? ERIC

  5. #30
    Senior Member Allen Cress's Avatar
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    Quote Originally Posted by POWERZN View Post
    Lately I see people almond butter adding to their diet, do you think it's only for hardgainers with a good metabolism or can anyone use it for small amounts like adding to oatmeal with protein ? ERIC
    It all depends on how your body processes fats. Some can have a good amount of fats and carbs in same meal, others like myself do better when fats are eaten without carbs. But adding like 1/2to 1 tbsp almond butter to oatmeal woudn't hurt ya. Certain foods are not just for people with fast metabolisms , it just depends on if your body utilizes carbs or fats more efficinetly (or both)

  6. #31
    Senior Member Allen Cress's Avatar
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    Chest & Unloaded Quads

    - Flat DB press 4 x 12, 10, 8, 6
    - Incline DB press 3 x 8-10
    -Neutral grip machine press 3 x 15-20
    - Cable fly 3 x 15

    Quad Blast x 3 rounds

    Squats x 25
    Alt Lunges x 10 each
    Split jumps x 10 each
    Squat Jumps x 10

  7. #32
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    Allen, how do you select what amounts of weight you put up for these sessions?
    Last edited by NITF; 07-21-2012 at 07:08 AM.

  8. #33
    Senior Member Allen Cress's Avatar
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    Quote Originally Posted by NITF View Post
    Allen, how do you select what amounts of weight you put up for these sessions?
    I use whatever weight is challenging for the rep scheme.

  9. #34
    Senior Member Allen Cress's Avatar
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    Back & hams

    1) T bar row 4 x 10-12
    2) Wide grip seated cable row 4 x 12
    3) Close grip pulldown 3 x 10-12
    4) Deadlifts 3 x 8-10
    5) One arm hammer strength low row 3 x 10-15

    6a) TRX Bicycles 3 x 15-20 each side
    6b) TRX Hip pop ups 3 x 15-20
    6c) One leg deadlift 3 x 15

  10. #35
    Senior Member Allen Cress's Avatar
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    Legs & Progress Pics

    My weight is sitting at 217 lbs this morning. Looking to get up to 220-225 and staying this lean.

    1) Leg ext. 5 x 15-20
    2) Hammer Power Squat 3 x 12-15
    3) Horizontal leg press 3 x 15 (10 regular reps, then 5 rest/pause)
    4) Seated leg curl 3 x 10-12
    5) Wide stance stiff leg deadlift (glute focus) 3 x 15
    6) Standing one leg curl 2 x 10-12 (only 30 sec rest between sets)
    Attached Images Attached Images

  11. #36
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    Shoulders

    1) Smith machine military press 1 x 12-15, 3 x 6-8
    2) Cable bent lateral 3 x 15
    3) Cable side lateral 3 x 15
    4) Seated alternating front raise across body 3 x 12
    5) Standing side lateral: drop set 10 reps power, 10 reps normal tempo, 10 reps slow

  12. #37
    Senior Member Allen Cress's Avatar
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    I have been maintaining 216 lbs for the last 5-6 weeks. Over the next 5 weeks I will be increasing calories, mainly from carbs, and try to push to get to a solid 220 lbs with minimal, if any, fat gain.

    I will be increasing the carbs mainly from my pre, intra, and post workout shakes. 3 days a week I will be training 2 times per day, which will give me 2 anabolic windows.

    I will be training 6 days per week for this time period with basically the same split I was doing before except I seperated Hamstrings and Quads. Now you can't obviously truly isolate one from the other except on leg curl & extension machines but my hams are one of my weak points so this will allow my to focus just on them one day while getting some extra work on them on my Quad day since they will be assisting quads in some lifts.

  13. #38
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    Allen, what kind of source do your carbs come from during the training, or do you use
    a ready to drink solution from a certain brand ?
    The carbs you use after training are they from a food source or also a supplement and do these products also contain wey or other protein ? eric

  14. #39
    Senior Member Allen Cress's Avatar
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    Quote Originally Posted by POWERZN View Post
    Allen, what kind of source do your carbs come from during the training, or do you use
    a ready to drink solution from a certain brand ?
    The carbs you use after training are they from a food source or also a supplement and do these products also contain wey or other protein ? eric
    My pre and intra workout carbs are from Vitargo by GenrX mixed with my specific amino acid mix. I have found this to be the best quality and it doesn't cause stomach bloat or other issues.

    After workout I have 50g of whey isolate and some food source like blueberries, natural cereal, or even rice.

  15. #40
    Senior Member Allen Cress's Avatar
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    New training program set up

    This is a very advanced program. I have a very high workload capacity and can handle a lot of volume, but I also am 100% on my nutrition, get ART done weekly, deep massage every 2 weeks, and plenty of rest with the occassional nap during the day so my recovery is high.

    This is a 2 week rotation:

    WEEK 1

    Monday: AM - BACK ; PM – REAR DELTS/TRAPS

    Tuesday: AM – CHEST ; PM – FRONT/SIDE DELTS

    Wednesday: AM – QUADS; PM - HAMSTRINGS

    Thursday: AM – BACK (giant sets); PM – BICEPS

    Friday: AM – TRICEPS ; PM - CHEST

    Saturday: AM: DELTS (giant sets)

    Sunday: OFF

    WEEK 2

    Monday: PM: LEGS (giant sets)/CALVES

    Tuesday: BACK

    Wednesday: AM – CHEST ; PM – DELTS (giant sets)

    Thursday:– ARMS (giant sets)

    Friday: - QUADS (giant sets) – CALVES, ABS

    Saturday:– giant sets of CHEST and BACK together

    Sunday: OFF
    Last edited by Allen Cress; 08-21-2012 at 06:09 AM.

  16. #41
    Senior Member Allen Cress's Avatar
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    AM Back & PM Bicep workouts

    Back

    1st ROTATION:

    DUMBBELL PULLOVER WITH STRAIGHT ARMS 10 – 12 reps [3,1,3,0]

    LOW PULLEY CABLE ROWS (narrow grip, pulling to stomach) [3,0,1,3]

    INCLINE BENCH HIGH PULLEY LAT PULLDOWNS (narrow grip, peak contraction on the bottom for 2 seconds)

    INCLINE BENCH DUMBBELL ROWS + WIDE BARBELL ROWS to the neck [2 sec flex]

    HIGH PULLEY STANDING WIDE PULLOVERS 10 – 12 reps [slow]

    LOW PULLEY STANDING/LEANING ROPE ROWS 10 reps

    MACHINE ROWS – light 20 – 25 reps



    2nd ROTATION:

    HEAVY LAT PULLDOWNS (wide grip, in front, followed by light behind head+ close grip; 8-10 reps each [slow])

    DUMBBELL PULLOVER WITH STRAIGHT ARMS 8-10 reps [slow]

    HEAVY DUMBBELL ROWS (triple drop) [power]

    INCLINE BENCH LAT PULLDOWNS (wide grip, peak contraction on the bottom for 2 seconds)

    INCLINE BENCH DUMBBELL ROWS + SHRUGS

    LOW PULLEY CABLE ROWS (wide grip, pulling to lower chest) [3 sec flex]

    WIDE GRIP DEAD LIFTS FOR LATS + SHRUGS ON MACHINE [2 sec flex]



    3rd ROTATION:


    LAT PULL-UPS (narrow grip, squeeze at the top, slow eccentric)

    LAT PULLDOWNS – SLOW (wide grip behind the neck, followed by in front + reverse grip; 8-10 reps each)

    HEAVY LOW PULLEY CABLE ROWS (triple drop)

    BARBELL BENT OVER ROWS (with wide grip, pulling to chest)

    DEAD LIFT (with same weight as previous exercise)

    LEANING ON THE WALL DUMBBELL ROWS

    SMITH MACHINE ROWS (reverse grip, pulling to stomach)




    4th ROTATION:


    LAT WIDE GRIP PULL-UPS [4,0,x,2]

    BARBELL BENT OVER ROWS (with wide grip, pulling to waist) [2 sec flex]

    LAT PULLDOWNS – (close grip; 8-10 reps)

    PARTIAL DEAD LIFTS (for lats - elbows out) 8-10 reps + BARBELL SHRUGS 20 reps

    BARBELL BENT OVER ROWS (with reverse grip, pulling to stomach) [slow]

    BILATERAL LOW PULLEY CABLE ROWS (pulling to the stomach)


    Biceps

    Straight sets

    PREACHER E-Z BAR CURL: 3 SETS (12, 10, 8 reps)


    DUMMBELL CONCENTRATION CURLS: 3 SETS (12, 10, 8 reps)




    1st ROTATION:


    HEAVY BARBELL CURLS - 6-12 REPS

    PREACHER CABLE CURLS – 8-10 REPS

    STANDING E-Z BAR REVERSE CURLS – 6-12 REPS

    INCLINE DUMBBELL ALTERNATE CURLS – 6-8 REPS [2 sec flex]

    INCLINE BENCH E-Z BAR CURLS – 8-12 REPS [2 sec flex]





    2nd ROTATION:


    HEAVY DUMBBELL SUPINATED CURLS (triple drop, descending set with 3 different weights – 6-10 REPS with each weight)

    WIDE GRIP BARBELL CURLS – 8-10 REPS

    REVERSE E-Z CURLS – 8-12 REPS

    DUMBBELL HAMMER CURLS – 6-8 REPS

    MACHINE BICEPS CURLS - 12-15 REPS

    DUMBBELL CONCENTRATION CURLS - 8 REPS



    3rd ROTATION:


    LOW PULLEY CABLE wide grip EZ-CURLS “21’s” [7 reps down-half, 7 reps half-up, 7 reps all the way]


    PREACHER EZ-CURLS – 6-12 REPS, slow eccentric, pause on the bottom, slow concentric with peak contraction

    DUMBBELL HAMMER CURLS – 8-10 REPS

    SEATED E-Z BAR CURLS – 6-12 REPS [2 sec pause, 2 sec flex]

    UPSIDE DOWN HIGH PULLEY CABLE CURLS - 10-15 REPS

    DUMBBELL CONCENTRATION CURLS - 8 REPS [2,1,2,1]

  17. #42
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    Allen, what made you decide to work out in all those different tempo's ?
    I don't see much explosif moves any more in your training, is it temporary or are you planning to train this way the whole off season ? Altough it seems to me that the weights will be lower and the concentration on the movement higer, it's not like before pick a weight and explode on it but much more focus on the execution of the movements. I think it's more bodypart target training, anyway it will be interesting to see how it goes from here, eric

  18. #43
    Senior Member Allen Cress's Avatar
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    Quote Originally Posted by POWERZN View Post
    Allen, what made you decide to work out in all those different tempo's ?
    I don't see much explosif moves any more in your training, is it temporary or are you planning to train this way the whole off season ? Altough it seems to me that the weights will be lower and the concentration on the movement higer, it's not like before pick a weight and explode on it but much more focus on the execution of the movements. I think it's more bodypart target training, anyway it will be interesting to see how it goes from here, eric
    The tempo is used to just use fcous on the muscle and contract and stimulate every muscle fiber for that bodypart. I do use explosive tempo every single workout. when i say heavy by am exercise I use power and explode the weight up.

    I have made more improvements in muscle size and density with this type of training and it keeps my joints healthy. This is the best my physique has looked and the leanest I have ever been at my current weight, 221 lbs. I still have until may of next year before i start contest prep then after my next show I will be doing a National contest so I got to add as much "quality" size as possible for that level. So far the game plan is working even better than expected.

  19. #44
    Senior Member Allen Cress's Avatar
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    Legs/calves

    ROTATION #1


    HEAVY SQUATS, 8-12 REPS

    HACK SQUATS, DROP SETS - total of 20 reps

    BARBELL ALTERNATE LUNGES, 10 REPS

    SISSY SQUATS, 8-12 REPS [4,0,4,0]

    WALKING LUNGES with BARBELL – 20 LONG STEPS

    WIDE STANCE BOX SQUATS, 10 REPS [2 sec pause on box]



    ROTATION #2


    REVERSE HYPEREXTENSIONS , 8-12 REPS

    HEAVY LAYING LEG CURLS 6-8 REPS [3 sec flex]

    STIFF LEG DEAD LIFTS for HAMSTRINGS, 10-12 REPS

    ELEVATED LAYING LEG CURLS 8-10 REPS [slow with 2 sec flex]

    LAYING LEG CURLS with KNEES/FEET TOGETHER [3 sec flex]

    WIDE STANCE STIFF LEG DEAD LIFTS for GLUTES

    SEATED LEG CURLS [slow with 3 sec flex]





    ROTATION #3


    LEG EXTENSIONS, 20 REPS, [2 sec flex]

    HEAVY SQUATS, 10 REPS

    FRONT BARBELL SQUAT, 10 REPS

    SPLIT SQUAT REAR FOOT ELEVATED with DUMBBELLS, 8-12 REPS [slow]

    WALKING LUNGES with DUMBBELLS – 30 “OMNI STEPS” (short/medium/long/side...)

    SMITH MACHINE SQUAT, 10 REPS [slow]



    GIANT SETS FOR CALVES



    1st ROTATION:


    HEAVY STANDING CALF RAISES (descending triple-drop set with 3 different weights)

    SEATED CALF RAISES (ascending set with 3 different weights)

    LEG PRESS MACHINE CALF RAISES



    2nd ROTATION


    HEAVY SEATED CALF RAISES (triple drop)

    LIGHT (SUPER SLOW) STANDING CALF RAISES (descending triple-drop set with 3 different weights)

    DONKEY CALF RAISES



    3rd ROTATION:


    HEAVY DONKEY CALF RAISES

    LEG-PRESS CALF RAISES

    STANDING (FAST REPS) CALF RAISES

  20. #45
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    Allen, what is the deal with the rotations, is it in your opinion more productive or what exactly are you getting out of it ?
    And again, like I said before, not always possible in public gyms, eric

  21. #46
    Senior Member Allen Cress's Avatar
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    Quote Originally Posted by POWERZN View Post
    Allen, what is the deal with the rotations, is it in your opinion more productive or what exactly are you getting out of it ?
    And again, like I said before, not always possible in public gyms, eric
    Giant sets are used to stimulate every fiber of the muscle with variation in angle and tempo as well as induce Hypermia which will deliver the amino acids and carbs I take in during the workouts straight to the muscle. Is itn't the be all end all, No program is, but it definitley has its place in hypertrophy. Myself and many of my competitors are seeing great results.

    Giant sets can be done you just have to be prepared to sub in an exercise if a machine gets taken. I do it all the time in a very public athletic club.
    Last edited by Allen Cress; 08-28-2012 at 07:54 AM.

  22. #47
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    Delts

    SEATED BARBELL PRESS:

    1st set: 15 controlled reps (slow eccentric, NO pause on the bottom, fast concentric)

    2nd set: 10-12 reps (controlled eccentric, explosive concentric)

    3rd set: 6-8 reps (all out with forced reps)





    UNILATERAL (ONE ARM) LOW PULLEY CABLE SIDE LATERALS:

    1st set: 10-12 controlled reps (slow eccentric, slow concentric, peak contraction at the top)

    2nd set: 8-10 reps (controlled eccentric, explosive concentric, peak contraction at the top)

    3rd set: 8 reps








    GIANT SETS

    1st Rotation

    -DUMBBELL SIDE LATERALS with power + BENT OVER REAR DELTS with same weight, then triple drop

    -SEATED WIDE LATERAL/FRONT RAISES (hold dumbbells on sides than raise it in front and touch dumbbells at the high level just above your eyes) SLOW 10 REPS

    -BARBELL OVER & BACKS X 10

    -MACHINE REAR DELT

    -Smith Machine high incline MILITARY PRESSES (75 degrees or more) - slow, drop set (3 different weights)

    -6 WAYS





    2nd ROTATION:

    Smith Machine Press (slow, triple drop: 3 plates, than 2 plates, than 1 plate) - 6 to 10 reps each...5 seconds down, 3 seconds up

    Low Pulley cable side deltoids (slow,...8-12 reps total) then rear delts, (in bent over position) and last – front raises (same 8 – 12 reps)

    HEAVY REAR DELTS - drop set....first very heavy dumbbells with POWER, than half the weight with SQUEEZE

    WIDE GRIP UPRIGHT ROWS (elbows pointing up) superset with NARROW GRIP UPRIGHT ROWS

    6 WAYS : pause for 2 seconds in each position





    3rd ROTATION:

    Low pulley cable rear delts + side delts - both exercises very slow, focus on over stretching and squeezing at the top.

    SEATED DUMBBELL PRESS - triple drop (3 different weights, first dumbbell HEAVY with POWER, second moderate and SLOW, third LIGHT and super slow – 8 to 12 reps each)

    Now ascending side lateral set LIGHT dumbbell 10 slow reps, MODERATE dumbbell 8-10moderately slow reps, control on the way down and HEAVY dumbbell - with POWER, 6 -10 reps and your set is not finishes but you go back down to MODERATE (6-8 reps) and finally LIGHT (slow 8-10 reps)


    INCLINE BENCH REAR DELTS - 10

    STANDING dumbbell shrugs:10 reps holding on side and 10 reps holding in front

  23. #48
    Senior Member Allen Cress's Avatar
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    Chest

    DB or BB BENCH PRESS: 3 SETS (15, 12 – warm ups + 10, 8, 6 Reps)
    1st: controlled eccentric with semi-explosive concentric 10 reps
    2nd: all out 8 power reps
    3rd: all out

    INCLINE PRESS: 3 SETS (10, 8, 6-8 Reps)
    1st: controlled eccentric with pause and slow concentric 10 reps
    2nd: all out 8 power reps
    3rd: all out


    GIANT SETS FOR CHEST

    1st ROTATION

    -BARBELL BENCH PRESS (squeezing up) 8 - 12 reps
    -INCLINE DUMBBELL FLYES + PRESSES (normal speed, 8 + 8 reps)
    -WIDE GRIP DECLINE BB PRESS 10 reps
    -DECLINE BENCH "AROUND THE WORLD'S" (light) 15 - 20 reps
    -CABLE CROSSOVER (flex for 2 seconds, Make sure chest is up) 8 - 12 reps
    -CHEST MACHINE PRESS (light, fast...25-30 reps...with chest up)

    2nd ROTATION

    -SLOW INCLINE BARBELL PRESS (3 seconds pause on the bottom, followed by squeezing up rather than pushing with power...), DROP SET ( 8 + 8 reps )
    -BARBELL BENCH PRESS (5 sec negative) 8 - 10 reps
    -CABLE CROSSOVERS (wide, complete stretch, elbows pointing up and flex 3 sec) 10 - 15 reps
    -DECLINE BENCH "AROUND THE WORLD'S" 10 - 15 reps
    -FLAT BENCH FLYES (slow, pause on the bottom, squeezing slowly on the way up, going into 2 sec peak contraction = 8 -10 reps) + immediately light barbell press to the neck (10-15 reps)

    3rd ROTATION

    -SMITH MACHINE INCLINE PRESS (with power...not squeezing) 8 - 12 reps, drop 50 % of the weight and then as many slow reps as possible
    -FLAT BENCH DUMBBELL FLYES - drop set (10 + 10 reps)
    -WIDE GRIP DECLINE BARBELL PRESS (light weight, 20-30 fast reps)
    -INCLINE BENCH CABLE FLY (slow, squeezing at the top for 2 seconds)
    -INCLINE BENCH DUMBBELL PRESSES (6-10 REPS with normal speed and power)
    -TUBING FLY - slow, squeezing; 10 - 15 reps
    -CHEST MACHINE PRESS (chest up, super slow on the way down, pause and squeeze on the way up... NO power!) 6 -10 reps

  24. #49
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    Allen, this program is all about flexing, squeezing, holding for time, time under tension, drops and tempo changes all done with well known normal exercises.
    I've tried a few workouts myself last week and I must say you definitly know what muscle you trained the day before, not some heavy pulling and throwing but very isolated method of training. Looks very promising and hope you can boost your off-season muscle growth with this kind of training, eric

  25. #50
    Senior Member Allen Cress's Avatar
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    LEGS

    1) Lying leg curl 3 x 10, 1 x 10 + 20 partials

    2) Leg press 3 x 15, 1 x triple drop set

    3) Standing leg curl 3 x 15

    4) Squats 1 x 15, 1 x 12, 1 x 20, 1 x 18 with 295 lbs

    Ham Giant set
    - Stiff leg deadlifts for glutes x 12
    - Leg curl [slow] x 10 with 1 sec flex
    - SB Leg curl x 15
    - Stiff leg deadlift for Hams x 12
    - Reverse Hypers x 15

    Quad Giant set
    - Leg extension[slow] x 20 with 2 sec flex
    - Leg press [feet low, slow tempo] x 15
    - Sissy squats x 10 (very slow)
    - Hack squats with wide stance x 10 [3 sec up, 3 sec down]
    - Hack squats narrow stance x 10 [3 sec up, 3 sec down]

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