Day 5 - Workout A Week 3 - Fri 1/27/12
A - Squat - 2x12 - 60lbs
B1 - Push-up (superset) - 25, 12
B2 - Seated Row 2x12 - 80lbs (straight bar)
C1 - Step-up (superset) 2x12 - 15lb db in each hand
C2 - Prone Jack-knife 2x12 - 12, 12
Another great workout. Core was still pretty sore from Wed, but I went ahead and busted out a great workout anyway. Needed to get a good burn in. Squat rack was taken so I had to clear for squats, dropped the weights down so I didn't kill myself. Everything else felt great. Incline push-ups are slowly getting better. Just gotta keep at em.
Day 6 - Workout B Week 3 - Sat 1/28/12
A - Deadlift - 2x12 - 95lbs
B1 - DB Shoulder Press (superset) 2x12 - 22.5lbs
B2 - Wide-Grip Lat Pulldown 2x12 - 80
C1 - Lunges (superset) 2x15 - 30lb barbell 15 each leg
C2 - Captains Chair 2x 12 - 12
HIIT Cardio: Elliptical - 25 mins 2 mins @ lvl 4 speed 4(ish) 1-1.5 mins @ lvl 5 speed 8-9(ish)
First off decided to try some pre SAN samples that I got from Allieninja - great stuff. Tried the Watermelon SAN Launch - tasted great! Was worried that I would get jittery and crash later, but surprisingly I did not. It was actually a nice feeling and I was able to KILL it in the gym. I did sweat a lot more than usual, but that's no biggie. Just a little ham-rage, nothing to be concerned about! LOL!
Good form DL's went UP, DB shoulder are way UP, Lunges UP. Capts Chair and Wide Grip Pulldowns are about the same, but they are getting easier as the time goes on. Even with a sore core and having done Workout A the day before I was able to get everything done with some great numbers. Started feelin those DL's later in the day, took another dose of RecoverPro, hopefully that will help with DOMs for Sunday!
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01-30-2012, 09:18 AM #181
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Current Log:
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Past Logs:
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01-30-2012, 09:26 AM #182
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So I must have finally figured out a good DL stance because I've been feeling it all weekend! Not that this is a bad thing, just sayin. Workin hard to keep moving up.
Most notables:
Saturday's workout had some great progress.
DLs = 95lbs (form is almost there - just a tad off now)
DB Shoulder = 22.5lbs (up almost 5lbs) *HAM RAGE!*
Lunges = added 10 lbs to barbell
Decided that since I am now at 12 reps I can start slowly adding more weight, see how my body takes it. So far so good. So I'm liking that progress. I know it just takes time to get your body to settle in. I like lifting heavy weights, it's fun!
My weight has been fluctuating a lot. Figured out that it's mostly likely because I've taken in a lot more sodium than I normally would. Ate out a few days, didn't make the best choices. So it's back to more clean for me. I don't like knowing that I'm retaining water (esp since I drink almost 1 gal a day) because I've ingested a high amount of sodium, that's just silly. But when you get lazy that's what happens. Going to try getting the majority of my carbs in early too. Between breakfast and Lunch. Then cut back what I can for snack/dinner. Shouldn't really be that hard, unless I want pasta.
Hoping to be able to get in at least 1-2 short walks at work a day too. I really need to get out of the office more and that's probably the only way I can make myself do it. Plus an extra mile a day should help. And while the weather is nice, I should take advantage of it. We'll see how that works though, depends on how busy I get.Current Log:
Promera - Gluta Blast and Amino-Tren with derickb - http://forum.bodybuilding.com/showthread.php?t=164803381
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Past Logs:
Promera Sports - Gluta-Tren & Con-Cret - Swoosh & Lex - http://forum.bodybuilding.com/showthread.php?t=146265453
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01-30-2012, 09:54 AM #183
- Join Date: Jan 2009
- Location: Dublin, Ohio, United States
- Age: 42
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sounds like your workouts went well this weekend!
I'd be terrified to try and clear for squats.
:On local news - woman beheads herself at Fitness 19 with Olympic bar...:
I hear ya on trying to move more at work. Damn desk jobs. I am trying to remember to walk to the bathroom on the other side of the building rather than the one directly across from my office. Seems silly, but it helps a little bit.I'm gonna be one to watch in 2012. Just wait and see.
Dirty Old Uncle Sam Likes His Women Fit and Trim
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01-30-2012, 09:58 AM #184
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Wow, good progress all around, that's really good for the shoulder presses and DL especially. What is the Captains Chair, I always forget to ask. Lol at the Ham Rage making it's way in there! And how do you do lunges w/ a barbell? I'm picturing the way I do em with dbs where you just hold them and walk across the gym, aware me.
You better get outside and do something, lol! I hate that it's like 20 degrees here and has been too windy to even grill! It'd be nice to walk around outside for a while. Take a glass of RecoverPro out with you, put some ice in it, stick a little umbrella in there...Current PRs:
Bench Press: 200x1
Deads: 315x1
Back Squats: 275x1
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*Log - There's a Ham in the Power Rack, Part II http://forum.bodybuilding.com/showthread.php?t=167311531
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01-30-2012, 10:20 AM #185
- Join Date: Oct 2011
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Thankfully it's one of the short bars (30lbs I think) and not an Oly! But yeah that's how I started, and since the squat rack was taken and I didn't want to do lunges PRE squats, I cleared at a low weight.
Thankfully we only have one bathroom and it is conveniently on the other side of the building. You know a whole 20 maybe 30 feet LOL!
I was surprised by the shoulder press actually, 12 barely got up there, but it did. And the DLs are getting better.
What is the Captains Chair, I always forget to ask.
Lemme find a picture ... *plays hold muzak*
Ok looks kinda like this:
Lol at the Ham Rage making it's way in there! And how do you do lunges w/ a barbell? I'm picturing the way I do em with dbs where you just hold them and walk across the gym, aware me.
You better get outside and do something, lol! I hate that it's like 20 degrees here and has been too windy to even grill! It'd be nice to walk around outside for a while. Take a glass of RecoverPro out with you, put some ice in it, stick a little umbrella in there...Current Log:
Promera - Gluta Blast and Amino-Tren with derickb - http://forum.bodybuilding.com/showthread.php?t=164803381
*TEAM AMAZON* - Sisterhood of Iron
Past Logs:
Promera Sports - Gluta-Tren & Con-Cret - Swoosh & Lex - http://forum.bodybuilding.com/showthread.php?t=146265453
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01-30-2012, 10:35 AM #186
What does "clear for squats" mean? I mean, I get what you mean but not what it means. lulz. I need a nap!
Things I do not miss---step-ups. (though I know how awesome they really are!)
Things I do miss--DLs
Ours is that thing with the bosu ball attached to it.
And how do you do lunges w/ a barbell? I'm picturing the way I do em with dbs where you just hold them and walk across the gym, aware me.
You better get outside and do something, lol! I hate that it's like 20 degrees here and has been too windy to even grill! It'd be nice to walk around outside for a while. Take a glass of RecoverPro out with you, put some ice in it, stick a little umbrella in there... [/QUOTE]My Journal
Sometimes there's lifting talk. Sometimes notsomuch.
http://forum.bodybuilding.com/showthread.php?t=135168601
*Sponsored* ProMera CapsiBlast=Completed
http://forum.bodybuilding.com/showthread.php?t=153005161
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http://forum.bodybuilding.com/showthread.php?t=146080323&p=907575483&posted=1#post907575483
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Benched 185x2 and isn't afraid to tell you ALL about it:)
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01-30-2012, 10:38 AM #187
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LMFAO! Ok, I've seen people do that, and I think what's getting to me on the pic is the look on that chick's face! Oh man, she's all "surprisebuttsecks.jpg!" Lol, oh I'm sorry, that pic is just too funny.
Use one of the EZ Bars (the ones that already have set amounts of weights on them) and just hold it behind my neck, kinda like you would for squats. I use the EZ because the little bend fits right at my neck and isn't as uncomfortable. Works pretty well for me. Just look forward and lunge! Same concept as dbs, but behind the head.
Oh we're coming into our high 60's during the day weather, once we start getting higher than that our air quality goes way down and being outside is MISERABLE. Stupid desert *mumbles* Plus it smells like a dairy out here sometimes, oh the joys! I was thinking about making a really long straw and just sticking it in my gallon jug o water, but I forgot. I get tired of pouring it into a cup and I'm sooo not coordinated enough to drink out of the jug ... LOL Yes I tried! Yes I made a mess! Maybe I just need a bibCurrent PRs:
Bench Press: 200x1
Deads: 315x1
Back Squats: 275x1
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01-30-2012, 11:35 AM #188
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Clear = When you have to pull the bar from the floor up over your head. As in I didn't have a squat rack so my bar was on the floor like for a DL, lift it up to my shoulders, over and behind my head. LOL
I'm ok with Step-ups ... for now!
Yours has a bosu under it ... *barf* ... I have a love/hate relationship w/ the bosu. While I've done some cool exercises on them, they annoy me.
LOL it's the squat rack Cause Ham says so, and that's what goes!
LOL every time I reread that ... then I LOL harder.
Lol, it smells like dairy?! Gallon jugs suck to drink out of - if it's full you practically pour the whole thing on you when you tip it up, if it's empty you get too enthusiastic and either poke yourself in the eye by tilting it back too fast or totally miss and pour it on your foot. We need giant sippy cups for adults.
Damn gallon jugs! I bought a new nalgene that holds 32 oz, now at least I only have to fill it 3-4 times .. .that's better than my other cup that was like ... sip sip .. fill ... ugh!
PS. Between you 2 .. i almost spit my chicken out twice. Damn chicken!Current Log:
Promera - Gluta Blast and Amino-Tren with derickb - http://forum.bodybuilding.com/showthread.php?t=164803381
*TEAM AMAZON* - Sisterhood of Iron
Past Logs:
Promera Sports - Gluta-Tren & Con-Cret - Swoosh & Lex - http://forum.bodybuilding.com/showthread.php?t=146265453
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01-30-2012, 01:07 PM #189
Gotcha! When I first started NROL4W the trainer had me using the EZ bars too and that's what we did until it took me and my 2 friends to get it up there because we were too afraid to mess with the squat rack! So silly.
Yours has a bosu under it ... *barf* ... I have a love/hate relationship w/ the bosu. While I've done some cool exercises on them, they annoy me.
Damn gallon jugs! I bought a new nalgene that holds 32 oz, now at least I only have to fill it 3-4 times
So I don't hate my fat burner...it's growing on me. I'm sensitive (said like The Ladies Man) to stuff. But I'm going to try it before leg day tomorrow if I can get up early enough to eat something first. If I hate it then I'll be back to talk to y'all about pre-workout stuffMy Journal
Sometimes there's lifting talk. Sometimes notsomuch.
http://forum.bodybuilding.com/showthread.php?t=135168601
*Sponsored* ProMera CapsiBlast=Completed
http://forum.bodybuilding.com/showthread.php?t=153005161
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http://forum.bodybuilding.com/showthread.php?t=146080323&p=907575483&posted=1#post907575483
*TEAM AMAZON* Sisterhood of Iron
Benched 185x2 and isn't afraid to tell you ALL about it:)
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01-30-2012, 01:32 PM #190
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That's why I used to do it. Then I finally sucked up my pride and got into the squat rack on a very dead Friday. Was well worth it.
No...it's the "back"...the soft side of a bosu. Lemme find a picture...http://www.trainbodyandmind.com/2011...hair-leg-rise/
I just couldn't bring myself to take a gallon jug to the gym in the first place! I normally don't give 2 shyts about what people might think but I'm also pretty sure it would have been down the front of me anyways. I JUST got one of those Nalgene bottles and I LOVE it! I was using a 32oz Contigo but then I noticed how icky the top was getting so I'm giving it a rest! Mine came with a 12oz bottle that I use for my CrackHead juice
So I don't hate my fat burner...it's growing on me. I'm sensitive (said like The Ladies Man) to stuff. But I'm going to try it before leg day tomorrow if I can get up early enough to eat something first. If I hate it then I'll be back to talk to y'all about pre-workout stuffCurrent Log:
Promera - Gluta Blast and Amino-Tren with derickb - http://forum.bodybuilding.com/showthread.php?t=164803381
*TEAM AMAZON* - Sisterhood of Iron
Past Logs:
Promera Sports - Gluta-Tren & Con-Cret - Swoosh & Lex - http://forum.bodybuilding.com/showthread.php?t=146265453
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01-30-2012, 01:37 PM #191
Aware me on the narrow top.
You're logging bodyform yeah? I always try to get some eggs in or something preworkout ... light but effect. (when I workout in the early am) But normally I'm going after work so that's null/void!My Journal
Sometimes there's lifting talk. Sometimes notsomuch.
http://forum.bodybuilding.com/showthread.php?t=135168601
*Sponsored* ProMera CapsiBlast=Completed
http://forum.bodybuilding.com/showthread.php?t=153005161
*Sponsored* ProMera Con-Cret=Completed
http://forum.bodybuilding.com/showthread.php?t=146080323&p=907575483&posted=1#post907575483
*TEAM AMAZON* Sisterhood of Iron
Benched 185x2 and isn't afraid to tell you ALL about it:)
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01-30-2012, 02:04 PM #192
- Join Date: Oct 2011
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My Nalgene (Narrow Mouth):
Traditional Nalgene (Wide Mouth):
See, the have some other sizes and shapes, but this is the bottle I love
You can buy ... to put in the wider one to make it easier to drink, but Target didn't carry them so I went w/ the narrow. If I get to an actual sports store I might buy the insert so I can have one for gym. 32oz at gym would be much nicer than 24oz.
Last edited by lexagon; 01-30-2012 at 02:05 PM. Reason: oops wrong bb codes
Current Log:
Promera - Gluta Blast and Amino-Tren with derickb - http://forum.bodybuilding.com/showthread.php?t=164803381
*TEAM AMAZON* - Sisterhood of Iron
Past Logs:
Promera Sports - Gluta-Tren & Con-Cret - Swoosh & Lex - http://forum.bodybuilding.com/showthread.php?t=146265453
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01-30-2012, 02:10 PM #193
Here's what mine are like...the lid, not the bottle.
My Journal
Sometimes there's lifting talk. Sometimes notsomuch.
http://forum.bodybuilding.com/showthread.php?t=135168601
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http://forum.bodybuilding.com/showthread.php?t=153005161
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*TEAM AMAZON* Sisterhood of Iron
Benched 185x2 and isn't afraid to tell you ALL about it:)
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01-30-2012, 02:12 PM #194
- Join Date: Oct 2011
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01-30-2012, 05:33 PM #195
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01-31-2012, 08:59 AM #196
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Bahaha! My favorite was the time I did it in the car. You know sometimes it LOOKS closed, but it's not. *sigh*
Day 7 - Workout A Week 4 - Mon 1/30/12
A - Squat - 2x12 - 60lbs
B1 - Push-up (superset) - 12, 13
B2 - Seated Row 2x12 - 85lbs (straight bar)*
C1 - Step-up (superset) 2x12 - 15lb db in each hand
C2 - Prone Jack-knife 2x12 - 10, 10
Workout was great again tonight. Squat rack was taken so I kept to my lower squat weight and just worked on form. I can still feel it pretty good, so I'm not too concerned and I know my form still needs a little work. Everything else pretty much went as planned nothing too new to report. Another great workout.Current Log:
Promera - Gluta Blast and Amino-Tren with derickb - http://forum.bodybuilding.com/showthread.php?t=164803381
*TEAM AMAZON* - Sisterhood of Iron
Past Logs:
Promera Sports - Gluta-Tren & Con-Cret - Swoosh & Lex - http://forum.bodybuilding.com/showthread.php?t=146265453
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01-31-2012, 09:37 AM #197"The minute you lose confidence in yourself and stop believing... you've lost" by Jan Matthews
**TEAM AMAZON** Sisterhood of Iron
My Building Journal:
http://forum.bodybuilding.com/showthread.php?t=139809523
Summer Lifting w/Promera! (COMPLETED)
http://forum.bodybuilding.com/showthread.php?t=146024643
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01-31-2012, 10:02 AM #198
- Join Date: Oct 2011
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YAY for Packages, I would assume it's made it there by now .. if not the USPS is full of fail! LOL
I tend to spill water on myself at least once a week, sometimes at work, sometimes at the gym. Always first thing in the AM. It's ok a little extra water never hurt anyone!
I slept like crap last night and I woke up with a raging headache. I'm not a'ok with this at all. Esp since I'm starving, but don't want to eat. Not a good combo for me today. Glad there's no gym tonight. *pre-apology if a sound a little cranky/whiny/gripey today*Current Log:
Promera - Gluta Blast and Amino-Tren with derickb - http://forum.bodybuilding.com/showthread.php?t=164803381
*TEAM AMAZON* - Sisterhood of Iron
Past Logs:
Promera Sports - Gluta-Tren & Con-Cret - Swoosh & Lex - http://forum.bodybuilding.com/showthread.php?t=146265453
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01-31-2012, 10:11 AM #199My Journal
Sometimes there's lifting talk. Sometimes notsomuch.
http://forum.bodybuilding.com/showthread.php?t=135168601
*Sponsored* ProMera CapsiBlast=Completed
http://forum.bodybuilding.com/showthread.php?t=153005161
*Sponsored* ProMera Con-Cret=Completed
http://forum.bodybuilding.com/showthread.php?t=146080323&p=907575483&posted=1#post907575483
*TEAM AMAZON* Sisterhood of Iron
Benched 185x2 and isn't afraid to tell you ALL about it:)
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01-31-2012, 10:57 AM #200
LOL. I Love the blender bottles! I have a little one though, need the bigger one. For water I use klean kanteens. Love them! We all have them, good for my girls, too. I use a sport cap which works well.
"You pass on more to your children and your grandchildren than your eye color, your hair color, your crooked smile. You also pass on your enthusiasm, your spirit, your desire to compete. You provide the living example that they can become more than they ever thought they could. Because you did.”
-- Nike
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01-31-2012, 07:45 PM #201"The minute you lose confidence in yourself and stop believing... you've lost" by Jan Matthews
**TEAM AMAZON** Sisterhood of Iron
My Building Journal:
http://forum.bodybuilding.com/showthread.php?t=139809523
Summer Lifting w/Promera! (COMPLETED)
http://forum.bodybuilding.com/showthread.php?t=146024643
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01-31-2012, 08:01 PM #202
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Ohhh is NewBeginning going to join the AI Sports Maniac cult.... er I mean CREW? Heehee
Lex, why is your squat rack always occupied? Would be funny as hell if you put an "Out of Order" sign on it the day before and came back the next day and everyone's afraid to go near it. I suggest you only use that method in an Emergency Squat Situation though. lolCurrent PRs:
Bench Press: 200x1
Deads: 315x1
Back Squats: 275x1
*Team Amazon* - Sisterhood of Iron
*Log - There's a Ham in the Power Rack, Part II http://forum.bodybuilding.com/showthread.php?t=167311531
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02-01-2012, 09:52 AM #203
- Join Date: Oct 2011
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Shhhh, wait til she drinks the Koolaid! yes the "CREW" ... lmfao
Lex, why is your squat rack always occupied? Would be funny as hell if you put an "Out of Order" sign on it the day before and came back the next day and everyone's afraid to go near it. I suggest you only use that method in an Emergency Squat Situation though. lol
LOL out of order, that would be awesome, but I think they would take it down. I felt funny using the small bar squatting this time, so I might have to suck it up and wait next time or hope that one of the benches isn't being used and just do the bar (w/ no extra weight). We'll see!Current Log:
Promera - Gluta Blast and Amino-Tren with derickb - http://forum.bodybuilding.com/showthread.php?t=164803381
*TEAM AMAZON* - Sisterhood of Iron
Past Logs:
Promera Sports - Gluta-Tren & Con-Cret - Swoosh & Lex - http://forum.bodybuilding.com/showthread.php?t=146265453
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02-01-2012, 11:10 AM #204"You pass on more to your children and your grandchildren than your eye color, your hair color, your crooked smile. You also pass on your enthusiasm, your spirit, your desire to compete. You provide the living example that they can become more than they ever thought they could. Because you did.”
-- Nike
*TEAM AMAZON* Sisterhood of Iron
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02-01-2012, 11:15 AM #205
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haha I'm already up early getting things ready for the day, I've thought about trying to go to the gym, but it's easier at night. I can make do for now and find away to get in the rack if I have to. Most of the guys around there are pretty nice. And I'm only doing 2 sets so it doesn't take me long.
Current Log:
Promera - Gluta Blast and Amino-Tren with derickb - http://forum.bodybuilding.com/showthread.php?t=164803381
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Past Logs:
Promera Sports - Gluta-Tren & Con-Cret - Swoosh & Lex - http://forum.bodybuilding.com/showthread.php?t=146265453
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02-01-2012, 11:26 AM #206
LOL. Gotta try and get everyone up with me. That is good that they are nice!Right now on one leg day I have squats, more squats, and SLDL's so need a lot of time. Hence the getting there at 420. The owner usu does legs one of the days I do, too. He would work in I am sure, but it is more of a pain sometimes when they lift a ton!
"You pass on more to your children and your grandchildren than your eye color, your hair color, your crooked smile. You also pass on your enthusiasm, your spirit, your desire to compete. You provide the living example that they can become more than they ever thought they could. Because you did.”
-- Nike
*TEAM AMAZON* Sisterhood of Iron
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02-01-2012, 03:41 PM #207
- Join Date: Oct 2011
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It's that day of the week again ... Wednesday ... Ultimate X night!
Trying to get myself prepared for some sweat and ab ripping ... my abz finally quit fighting me ... now I'm back to pound them into the ground again. Let's hope I have the same amount of energy this time around.Current Log:
Promera - Gluta Blast and Amino-Tren with derickb - http://forum.bodybuilding.com/showthread.php?t=164803381
*TEAM AMAZON* - Sisterhood of Iron
Past Logs:
Promera Sports - Gluta-Tren & Con-Cret - Swoosh & Lex - http://forum.bodybuilding.com/showthread.php?t=146265453
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02-01-2012, 04:01 PM #208
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02-01-2012, 04:13 PM #209
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I dont' know where you live but in the camping section of most sports stores, Sports Authority, Dicks, places that sell a lot of camping type gear they should have those inserts.
Current Log:
Promera - Gluta Blast and Amino-Tren with derickb - http://forum.bodybuilding.com/showthread.php?t=164803381
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Past Logs:
Promera Sports - Gluta-Tren & Con-Cret - Swoosh & Lex - http://forum.bodybuilding.com/showthread.php?t=146265453
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02-01-2012, 07:28 PM #210
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By NJPump in forum Supplement LogsReplies: 176Last Post: 03-08-2009, 08:22 PM
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