9.20.12
I thought there would be no better time than now to transition out of my old log that I have had here on bodybuilding.com and start new and fresh. For those of you that did not follow me through my old log here is a bit of info about me. I am 23 and have just married my best friend and moved to Kentucky to start our new life together. This past year and a half has been a whirlwind of bodybuilding fun, triumphs and struggles along with some health issues all of which I would not have traded for the world. I am a 3DMJ athlete and from the moment I started working with them I knew as far as my bodybuilding career was concerned they would always be apart in some fashion. Due to the health issues that I experienced last year and trying every other possible route I am now on HRT treatment for the low testosterone issues I had that were greatly negatively impacting my life far beyond bodybuilding. If it was just bodybuilding that it was impacting I would have just hung up this passion of mine for the sake of my well being but that was not the case, my health issues were impacting every part of my life. So I have nothing to hide, but I am no longer able to compete as a natural bodybuilder. With that in mind I am a highly competitive individual who loves to train and push myself beyond my limits and would love to one day step on an NPC stage again and be competitive. That is why I chose this thread title, every part of me would love to compete again one day I know that is going to take a lot of time and work on my part and I look forward to the challenge. At the same time I am now the leader of my household and my main priority is to provide and love my wife Jordan and bodybuilding will not take precedence over her. So yes I will be training to compete again one day but not at the expense of it taking priority over the more important people in my life.
I just got back from an incredible honeymoon with Jordan in Playa del Carmen, Mexico. We stayed at an all inclusive resort where the food was all 5 star quality and it was readily available in abundance! If I had to give an honest guess at my intake daily while I was there I was probably somewhere around 150/350-400/300. The Resort had 7 restaurants for us to choose from that had all different kinds of foods all with a Mexican twist. I was in heaven, I ended up loosing 5 lbs while I was there, it seemed like the more I ate the hungrier I got and as the week went on I could tell that I was loosing weight, clothes were fitting differently and my new wedding band was getting loose something that Jordan was not happy about. I had sushi and sashimi available to me for every meal at every restaurant as well as room service. Up to the honeymoon I was running a mini cut that my at one point my macros were 110/115/230 and then I increased them up to the wedding and continued to lose fat with my macros being 110/200/230 on training days and 110/165/230 on off days. I weighed 180-181 the week before the wedding and came back this week 176 so I will be increasing calories from this point forward to support my training. I will also be allowing a lot of free meals with Jordan cooking at night, date nights ect. This past week showed me that I can definitely handle myself and also handle the extra calories.
So that is just a little update on me and the changes that have happened in my life so I thought it would be a great time to start in new chapter in my logging as well. Now down to the meat and potatoes of training and nutrition and some current pictures, there will be more pics to come from the trip but this is what I have for now.
Training
I am doing my own programming and nutrition right now, with me having such and extended off season I thought it would be a good way for me to continue to learn my body and use the knowledge I have gained from school (Exercise Science Major as well as applying what I have learned from Alberto).
I am using a non linear approach currently that is hypertrophy focused mainly, as well as some strength work in the main 4 lifts. I am continuing to transition into more of a hypertrophy style of training. I love powerlifting but an honest assessment of myself is that I am not the strongest guy and I feel that I have more strengths on the body building side than I do the powerlifting side especially in the untested realm of competition.
The following split is very similar to what I have been doing lately but I am putting a little more emphasis on what needs work or what I would like to see brought up. Chest, Arms and Hamstrings (legs overall)
Split:
Upper Power Bench emphasis. Push focused hypertrophy day
Lower power
Off (BFR Work/Recovery)
Back/Biceps
Push Hypertrophy
Legs Hypertrophy
Nutrition
Giving myself an immediate carb bump of 50 grams to try and get back what I lost from the trip so here are my current starting numbers for all days. Ill monitor it closely I really feel like my metabolism is taking off so I will be weighing myself (side note: we got a legit scale at our shower with all of these cool features!) not for the sake of being neurotic about it but to make sure the scale is heading in the right direction.
110/250/230
Photos: Many more to come but here are a few current physique shots. The first I am not going to lie I am proud of not for the size but for the fact that I got really burned our second day in mexico and as you can see the low bar mark on my back for some reason did not get burned, this was also the case during my last contest season that area in my back had a hard time accepting dream tan.
I took this last night just for the sake of this log until I can get the other pics off of the camera. This was taken after three meals bodywight here was 181.6
Training this week has been a bit jumbled but its all here, we traveled all day Monday back to Ga, got to my parents house late monday night finshed packing up my room and headed to Kentucky on Tuesday I was able to lift Tuesday night but had to cut it short due to the gym closing so I went in last night for a second session to finish up what I had planned for Tuesday.
Training from 9.18.12
Upper
Bench
250x5
250x6 (2 sets)
Incline Hammer Press
2p+25psx8
2p+35x6
2p+40x6
Incline Cable flye/Incline Barbell press (superset) 4 sets
50x8/135x12
60x8/155x8 (3 sets)
Chest Triset (4 sets)
Pec Deck with 2 sec contraction x 10 @ 110
Decline Bench x 8 @ 155
Dips x 15 - 15 -12 -10
*Rest of the workout was finished Wednesday night
Lower
9.19.12
Squats
345x6 (4 sets)
Barbell RDL
225x8
275x8 (3 sets)
Lunges (right leg then left)
80x8
90x8
DB Split stance squats/Adduction (superset) 2 sets
90x8/stackx12
Leg Press
5ppsx35+15 1 rest pause set
Leg extension
140x12 (4 sets)
PM Workout
Standing Calf Raise
200x8 (8 sets with 30 sec rest)
Rear High cable fly
22.5x15 (3 sets)
22x5x15 + 30 partials
Band pull apart
x50 (1 set)
Lateral Raise
20x10 (5 sets with 20 sec rest)
Triceps 45 sec rest between all sets
V grip press down
4x10
Machine Dips
120x8 (3 sets)
Banded smith cg press
135x8 + micro mini
Dip
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09-20-2012, 06:52 AM #1
- Join Date: May 2010
- Location: Georgia, United States
- Age: 34
- Posts: 1,304
- Rep Power: 3828
Preparing Everyday for the Stage with No Show Date in Sight
Matt Jansen
Strength Coach for the Strength Guys
www.thestrengthguys.com
Individualized program design for strength and sport specific athletes.
Scivation and Primaforce Representative
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09-20-2012, 07:06 AM #2
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09-20-2012, 07:30 AM #3
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09-20-2012, 07:52 AM #4
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09-20-2012, 07:58 AM #5
i dunno WTF you're talking about "not as strong"... i would be you could post a VERY respectable total in a PL meet! no matter, though, you can def. count me in for this... us HRT people gotta stick together
lookin super solid BTW, your back and delts are sick nasty!"The weak-minded would shrink away from what must be done for fear of being ridiculed by the wicked" - Terry Goodkind
"Be the change you wish to see in the world"...-Ghandi
Prep Log: http://forum.bodybuilding.com/showthread.php?t=158667243
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09-20-2012, 09:15 AM #6
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09-20-2012, 09:50 AM #7
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09-20-2012, 05:53 PM #8
- Join Date: May 2010
- Location: Georgia, United States
- Age: 34
- Posts: 1,304
- Rep Power: 3828
Back and Biceps Split Session
9.20.12
AM: Back
1 arm T bar Row (using T bar)
75x8
85x8 (2 sets)
90x8 (2 sets)
Rack Pulls/Iso Lat pull down hammer machine (Superset 5 sec eccentric on both lifts)
315x4/235x8
335x4/235x8 (2 sets)
355x4/235x8 (2 sets)
*This was very challenging being that I just trained hamstrings hard yesterday especially with the slow negatives on the pulls but I wanted to stay on track this week and not get a day behind due to travel
Seated V grip row to sternum
100x10 (4 sets)
Neutral Grip pull down 2 handles
100x20
115x15
135x12
155x9
Hyperextensions + mini + monster mini
x15 drop bwx10 (3 sets)
PM: Biceps
Fat Grip seated supinated curls/Hammer Machine Preacher curl (4 sets superset)
25x10/45x10
Rope Hammer curl + fat grips
60x10 (5 sets with 20 sec rest)
Barbell Curl
60x15 (4 sets with 45 sec rest)
No scientific reasoning between splitting up my sessions. Jordan travels a lot during the week so until I start with work I will be going to the gym twice a day just to have something to do in the evenings instead of sitting around in a new town with nothing to do. It gives me something to look forward to!Matt Jansen
Strength Coach for the Strength Guys
www.thestrengthguys.com
Individualized program design for strength and sport specific athletes.
Scivation and Primaforce Representative
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09-20-2012, 05:57 PM #9
- Join Date: May 2010
- Location: Georgia, United States
- Age: 34
- Posts: 1,304
- Rep Power: 3828
Glad to have you brother! How is things going for you!
Thanks man, lots of improvements need to be made thats for sure but I am happy with where I am at currently! Glad to have you
Now I am not saying that I wont compete in PL in the very near future... I am just saying I need to stick to keeping the goal the goal I am a bodybuilder at heart!
Dont be my man your in a great spot yourself!
I knew I could count on ya!Matt Jansen
Strength Coach for the Strength Guys
www.thestrengthguys.com
Individualized program design for strength and sport specific athletes.
Scivation and Primaforce Representative
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09-20-2012, 09:56 PM #10
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09-21-2012, 07:19 AM #11
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09-21-2012, 08:02 AM #12
- Join Date: Aug 2007
- Location: Tampa, Florida, United States
- Age: 48
- Posts: 7,812
- Rep Power: 13603
I was in Playa Del Carmen earlier this year, honestly one of my new favorite places. We are going back next year. I love that exchange rate lol. Congrats on the honeymoon. Lots of great stuff happening in this journal..keep it up.
Contest Prep Coach
Paul@ProPhysique.com
Core Nutritionals/Outwork Apparel Athlete
NGA & IFPA Pro Bodybuilder
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09-21-2012, 09:58 AM #13
- Join Date: May 2010
- Location: Georgia, United States
- Age: 34
- Posts: 1,304
- Rep Power: 3828
Chest/Shoulders/Triceps
9.21.12
Second day of Push Hypertrohpy this week. I am programming this with a 2:1 ratio of hypertrohpy to strength work. Volume was not high today but it was a very effective day.
*All chest sets superset with overhead band pull aparts
Seated Cable Fly
50x10 with 2 second contractions
Hammer chest press
185x15 (2 sets)
205x15 (2 sets)
Banded Wide Hammer Chest press
225x8 (3 sets)
185x8 + 15 partials
Machine side laterals
40x30
47.5x30
40x30
DB Seated Front raise over head
15x12 (4 sets) A lot harder than I expected
Rear delt strip set
30x30 Partials - 25x30 Partials - 15x15 Full ROM - 10x15 ROM
Rope press down
4x15
SA cross body cable extension (10 sec rest between sets)
4x8
RG tricep press down
3x15
These arrived today!
Matt Jansen
Strength Coach for the Strength Guys
www.thestrengthguys.com
Individualized program design for strength and sport specific athletes.
Scivation and Primaforce Representative
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09-21-2012, 10:48 AM #14
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09-21-2012, 11:17 AM #15
- Join Date: May 2010
- Location: Georgia, United States
- Age: 34
- Posts: 1,304
- Rep Power: 3828
Thanks brother!
Ive been doing the same my man, glad to see that squat is coming back up! I cant wait to see that either, although It will be a long time off, going to try to do it right this time around! Unless Jordan starts spiking my dinner with straight lard haha.
We loved it! Where did you stay? We were making plans to go back while we were there. I had a blast on 5th ave as well trying to talk the guys down on gifts and Jordan absolutely hated that part she said she wanted to crawl in a hole haha.
Wont be back moving my log over to MD hahaMatt Jansen
Strength Coach for the Strength Guys
www.thestrengthguys.com
Individualized program design for strength and sport specific athletes.
Scivation and Primaforce Representative
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09-22-2012, 11:39 AM #16
- Join Date: May 2010
- Location: Georgia, United States
- Age: 34
- Posts: 1,304
- Rep Power: 3828
Honeymoon Pictures
The BEST pineapple cake I have ever had was waiting on us in the room our first night when we arrived
One of the fountains in the Garden area of our resort, heading to dinner one night
Creme Brulee
Tres Leche Cake
Dessert Tray I had delivered to the room one night
Sushi 4 days!
The walkway we are on lead straight out the backdoor of our patio down to the beach, we were momentarily living the dream lol
Back Dub
Matt Jansen
Strength Coach for the Strength Guys
www.thestrengthguys.com
Individualized program design for strength and sport specific athletes.
Scivation and Primaforce Representative
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09-22-2012, 11:40 AM #17
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09-22-2012, 11:44 AM #18
- Join Date: May 2010
- Location: Georgia, United States
- Age: 34
- Posts: 1,304
- Rep Power: 3828
Legs
9.22.12
Lying Leg curl
6 sets with 20 sec rest
110x10,10,10,10,6,5
Hack Squat (constant tension/3 sec eccentric)
4p+25psx6 (6 sets)
Leg press
7ppsx30
8p+25psx25
Hack squat
1p+25psx50
DB RDL
120x10 (3 sets)
Seated Calf machine
2ppsxfailure (4 sets 45 sec rest between)
Good session, knocked it out to catch the 12 oclock kick offs!Matt Jansen
Strength Coach for the Strength Guys
www.thestrengthguys.com
Individualized program design for strength and sport specific athletes.
Scivation and Primaforce Representative
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09-22-2012, 11:45 AM #19
- Join Date: Jun 2006
- Location: Massachusetts, United States
- Posts: 13,025
- Rep Power: 21712
Dude! I came into your log to tell you to post pics and BAM! There they are
Looks like a good time! Sushi + desserts = WIN!β β β RSP Nutrition Lead Representative β β β
High Quality Supplements For All Your Goals
RSP Nutrition Store:
https://www.bodybuilding.com/ store/rsp-nutrition.html
β β β Live Inspired β β β
http://www.rspnutrition.com/
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09-22-2012, 01:36 PM #20
honeymoon looks like an amazing time, glad you could enjoy it now that everything has been sorted out... even that painting lady be mirin the BDB lol
"The weak-minded would shrink away from what must be done for fear of being ridiculed by the wicked" - Terry Goodkind
"Be the change you wish to see in the world"...-Ghandi
Prep Log: http://forum.bodybuilding.com/showthread.php?t=158667243
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09-22-2012, 01:37 PM #21
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09-22-2012, 03:07 PM #22
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09-24-2012, 02:50 PM #23
- Join Date: May 2010
- Location: Georgia, United States
- Age: 34
- Posts: 1,304
- Rep Power: 3828
Upper Power (Bench Focus)/Hyper push
Bench
260x3 (3 sets)
260x5
*I had to unrack these sets myself today, sounds like a major bitch move by me but I definitely changed my sets a bit.
Hammer Flat Press
2ppsx8
2p+25psx8
2p+35psx8
3ppsx6
Slight Incline DB Press/Fly combo
60x8
70x8
75x8
Regular Incline DB Press no lockout
80x8
85x8
90x8 Felt great after all the sets
Stretch Pushups off boxes
x21,15,15
Decline Barbell
185x8
155x10 (2 sets)
Straight bar Pressdown
115x12 (5 sets)
Lateral Raise + Partials
25x8+15 partials (4 sets)
SUPERSET
Orange band pull aparts x 10
Neutral Grip Pull ups
Bwx8,6,6
Pull downs
120x8 (2 sets)
Fat grip rope curl
70x10 (5 sets)
Hard but good day, pretty sore already from this morning.
Pics
Skipped my anabolic window today to take a nap and woke up like this.
Been really digging some over easy eggs as of late!
Matt Jansen
Strength Coach for the Strength Guys
www.thestrengthguys.com
Individualized program design for strength and sport specific athletes.
Scivation and Primaforce Representative
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09-24-2012, 06:18 PM #24
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09-25-2012, 11:56 AM #25
- Join Date: May 2010
- Location: Georgia, United States
- Age: 34
- Posts: 1,304
- Rep Power: 3828
Upper Power
9.25.12
One of the hardest workouts I have had in quite a while.
Squats
370x3 (5 sets)
Video of set 5 of 5
Dead lifts
370x1 (5 sets with one minute rest)
I sliced my thumb pretty bad on the new blender we got as a wedding gift (ninja its pretty BA haha) anyway so I could not hold onto the bar for more than one rep and the power lifter in me did not think about putting straps on until just now.
Barbell RDL's
280x8 (3 sets)
DB lunges/Adduction
95x8 EL/100x8 (3 sets)
Leg press
5ppsx50 (1 set)Matt Jansen
Strength Coach for the Strength Guys
www.thestrengthguys.com
Individualized program design for strength and sport specific athletes.
Scivation and Primaforce Representative
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09-25-2012, 11:58 AM #26
- Join Date: May 2010
- Location: Georgia, United States
- Age: 34
- Posts: 1,304
- Rep Power: 3828
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09-27-2012, 03:58 PM #27
- Join Date: May 2010
- Location: Georgia, United States
- Age: 34
- Posts: 1,304
- Rep Power: 3828
Arms
9.26.12
Superset 1: Reverse Grip Pressdown(10 reps contraction + 10 fast reps)/Fat grip barbell curl (4 sets)
100x10+10/80x8
120x10+10/80x8 (3 sets)
Superset 2:
DB overhead Ext/Incline DB curl with Fat Grips
25x12 all sets all exercises
Triset 3:
Incline Skulls/DB hammer curl/Hammer machine preacher (4 sets)
75x15/30x8/45x8
30 min arm session that has me very sore today!
Back
Superset: 1 arm barbell row/1 arm DB row (4 sets)
100 lbs x 6
DB shrugs 3 sec hold
90x12 (3 sets)
90x25 constant
V grip pull down 1 min rest between sets
120x10 (3 sets)
140x8 drop 100x5
Seated wide grip hammer row
65psx10 (3 sets)
Machine Pullover
120x12 (2 sets)
Hypers + 2 monster mini bands
15-15-12-12
Looking forward to TNF tonight, I was a big fan of Trent Richardson in College so tonight should be fun!Matt Jansen
Strength Coach for the Strength Guys
www.thestrengthguys.com
Individualized program design for strength and sport specific athletes.
Scivation and Primaforce Representative
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09-27-2012, 04:05 PM #28
- Join Date: Jun 2006
- Location: Massachusetts, United States
- Posts: 13,025
- Rep Power: 21712
I've actually never seen 1 arm BB row before? Benefits? Enjoy them?
Also - I really need to learn how to dig deep on squats and have confidence to push myself. Your first rep in that video above looked like my last rep the other day on my max reps squat day. I knew after watching my video that I had at least one more in me and this only backs that notion up! Good job grinding brother.β β β RSP Nutrition Lead Representative β β β
High Quality Supplements For All Your Goals
RSP Nutrition Store:
https://www.bodybuilding.com/ store/rsp-nutrition.html
β β β Live Inspired β β β
http://www.rspnutrition.com/
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09-27-2012, 04:26 PM #29
- Join Date: May 2010
- Location: Georgia, United States
- Age: 34
- Posts: 1,304
- Rep Power: 3828
Thanks man, that set was aweful for me but I didnt want to show just the good work. My bar tracking was terrible and me knees came in but I wanted to show it anyway.
I really like the 1 arm rows, definintely try them out, I feel that I can control and get a way better contraction out of it.Matt Jansen
Strength Coach for the Strength Guys
www.thestrengthguys.com
Individualized program design for strength and sport specific athletes.
Scivation and Primaforce Representative
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10-01-2012, 04:23 PM #30
- Join Date: May 2010
- Location: Georgia, United States
- Age: 34
- Posts: 1,304
- Rep Power: 3828
Update and todays training
Little update/rant/excitement before I get into todays training. Married life is great but it has also been tough in some ways being that I left my job in Georgia and although Jordan has a great Job here she travels all throughout the week so I have been by myself most of the time since we have been here which has been tough not knowing anyone, not having a job and trying to find out the next steps in my own personal career. I am one course away from my graduation and my online class starts on Oct 15th but I am also quickly learning of the challenges within the job market right now. Training with the strength guys is picking up but that is years away from a career. I have also been doing some sole searching as far as my career goes whether I want to 100% the strength coach route, I am also thinking about getting my teachers certification to teach/coach starting in the high school level and lastly I also have a passion for food, health and cooking and I feel that I could do really well in the resturaunt industry and have some connections with chipotle and another slighly higher end place called Teds Montana Grill that specializes in bison and burgers. So I have applied at both of those places and I heard back from Teds today and have an interview tomorrow which I am really excited about! I have been doing all sorts of handy man activities around our apartment and continuing to unpack and set our place up being that Jordan has basically been on the road since she got this new place. I have also been setting up Scivation demos for this month and trying to make connections and I had my first one today...I am getting somewhere with this I promise haha. While I was doing the demo today I met a bodybuilder 3 weeks out from the Tricky Jackson classic here in Kentucky and it was a Godsend to meet him, he told me about a gem of a training facility that I did not know of. Up to this point I have been training at a LA fitness which is just not my sceen and all and the equipment is far from optimal. Well this new facility that I went to today was incredible the layout was set up by the guys at elite fts with all kinds of sick equipment I snapped some pictures and had a great training session so needless to say I went straight from training to the LA to cancel Jordan and I's membership.
Although things have been hard with all the excitement of the wedding, honeymoon and then coming to a new place and being by myself 24/7 today was a great day. I was able to do some networking, make a little cash and find a new training facility!
Elite Fts Competition bench rack
Specialty bars and buckets of chains
Sick T bar row
Training Today
Bench
265x3 (4 sets) Multiple set PR
Hammer Flat bench + red mini bands doubled
205x8 (2 sets)
215x8 (2 sets)
Incline Barbell
195x6 (3 sets)
Neutral Grip DB Bench (Pause Deep stretch)
70x8
75x8 (2 sets)
70x8
Reverse band bench 1 min rest between sets
245x5
225x5
185x5 (4 sets)
Reverse Grip Pressdown
115x12 (5 sets)
Lateral Raise (20 sec rest between sets)
22.5'sx10 (5 sets)
Reverse Pec Deck
60x30
50x30 (2 sets)
CG pull downs
120x10 (5 sets)
Great Day!Matt Jansen
Strength Coach for the Strength Guys
www.thestrengthguys.com
Individualized program design for strength and sport specific athletes.
Scivation and Primaforce Representative
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