My starting strength log

[nydude1814]

On empty stomach 28 min HIIT 200/450 watts, intervals 2:30 and 30 sec..

4:30 x 200 watts 85 rpm
0:30 x 450 watts 125 rpm
2:30 x 200 watts 85 rpm
... repeat 7 times
5:00 x 200 watt 85 rpm cool down

Breakfast 7:30 to accommodate fasted cardio

[nydude1814]

My p90X materials arrived.. I've watched the intro dvd and the first chest+back workout. Its pretty intense stuff right there.

The workout itself is essentially one hour of non-stop pullups/chinups/pushups with some DB rows here and there, nothing earth shuttering, just volume.

My only problem is that I can't do reverse grip chinups at all, my wrists is killing me immediately just to hang there with reverse grip. I will be doing parallel/hammer grip instead.

Also I donno if DB rows will be too easy for me, max DB's I got are 35's, may have to purchase 40 and 50 db's.

Food wise, had a cheat / carb reload day yesterday.. Since I'm committing myself to 90 days of very intense stuff, thought I was entitled. 2 fat free pringles cans + 6 oz cashews while reading a good book was my cheat, don't even want to look into the back for calories, a few thousands for sure :-) Tomorrow measurements gonna suck.

First p90x workout Sunday, will make before pics etc.

For historical records: SS from 20-Jan-2008 to 3-Jun-2008

Squat: 45 => 210 x 5 x 3
Bench: 45 => 135 x 5 x 1
DL: 85 => 245 x 5 x 1
Press: 45 => 90 x 5 x 1
PClean: 45 => 125 x 3 x 5

[f4k]

For historical records: SS from 20-Jan-2008 to 3-Jun-2008

Squat: 45 => 210 x 5 x 3
Bench: 45 => 135 x 5 x 1
DL: 85 => 245 x 5 x 1
Press: 45 => 90 x 5 x 1
PClean: 45 => 125 x 3 x 5

Now I have something to compare with lol
I am March->June
Squat: 45-145x5
Bench 45-130x5
DL 85-155x5

In 2 more months, Hopefully I will be where you were! I have stopped adding weight to my DL's though, they seem so much more easier to screw something up in my back, I am waiting for the MRI Of my discs before I push harder...

Have you ever got checked out to see if everything was straight and normal in your back?

[nydude1814]

Zombie Jesus Christ on bicycle!

All I can say is that I can barely type.. On the 2nd go around I had to use leg on a chair for all my pullups.. Also for the life of me I can't do a single "diamond" pushup even on my knees, which I think is due to mechanics/angles, similarly to my problems with bench press.. I was still able to crank out 10 regular and 8 wide ones (normally with good form) even on the 2nd go around, but diamond pushup one seems to be anatomically impossible, my elbows flair out _forward_ ..

I won't post my workouts coz its just too tiring, and still had not made teh before photos, will do them tomorrow.

[nydude1814]

Now I have something to compare with lol
I am March->June
Squat: 45-145x5
Bench 45-130x5
DL 85-155x5

In 2 more months, Hopefully I will be where you were! I have stopped adding weight to my DL's though, they seem so much more easier to screw something up in my back, I am waiting for the MRI Of my discs before I push harder...

Have you ever got checked out to see if everything was straight and normal in your back?

You have to think about it from bodyweight perspective, since you almost squatting your own BW +-10 then you are almost where I am on squat, and ahead of me on bench.

Hopefully everything is ok with your back. I did have some problems early on (my first 85 lb squat was like bam-bam-bouch! (sound of something cracking in lower back), but it ended up being a pulled/tight hamstrings, since doing a few weeks hamstring stretches with a rope cured it..The usual advice is if its very sudden and painful, its likely muscles/tight back etc, and if its chronic and slowly increasing discomfort then its disks.

[nydude1814]

Day 7 of p90x - rest day

Measurements:

Weight: 204.6 (-0.8)
Body Fat: 25mm (-1) or 24.5 (-1%)
Waist: 38.3 (-0.2)
Chest: 41 (+0.7)
Shoulders: 45.5 (-1.2)
Arms: 14 (+0.2)
Thighs: 23 (-0.8)
Hips: 42 (unch)

I have uploaded 3 very unflattering progress pics to my bodyspace, I'm warning you that these are pretty disgusting (the front-relaxed one may scare you for life and you may throw up in your mouth a little). I intentionally did not tried to strike any kind of muscular pose, as to see and compare the real things.

The only measurements that matter are basically weight, BF and waist and these are slowly trending down, much more slowly then I wanted.. The rest is measurement noise.

As for the program itself, its insanely hard, I'm not going to go to the gym and try to maintain my squat/deadlift as I'm feeling like run over with a truck.

[nydude1814]

Measurements:

Weight: 197.8 (-6.8)
Body Fat: 22mm (-3mm) or 23.4% (-1.1%)
Waist: 37.5 (-0.8)
Chest: 40.2 (-0.8)
Shoulders: 47.3 (+1.8)
Arms: 13.7 (-0.3)
Thighs: 22.4 (-0.6)
Hips: 41.6 (-0.2)

I had tightened up my diet to a very strict keto, cycling calories 1600, 1800, 2200 for 1850 or so avg.. Macros are 40p, 40f, 20c, trying to get fat up to 50% but having a hard time at it.. Calorie counting everything religiously.. It obviously worked. I got ketostix and they show i'm in ketosis all the time.

Updated progress pics in the profile, not much progress visually. Here is a front-relaxed side by side at the end of week 1 and week 2.

[nydude1814]

Measurements:

Weight: 192.4 (-5.4)
Body Fat: 18mm (-4mm) or 20.7% (-2.7%)
Waist: 36.5 (-1)
Chest: 39.7 (-0.5)
Shoulders: 47 (-0.3)
Arms: 13.5 (-0.2)
Thighs: 22.5 (+0.1)
Hips: 41.5 (-0.1)

Pictures:
3 week front-relaxed progression pic attached, still not much visual improvement, all the fat went watery/flabby but did not disappear. I swear I'll keep plugging at it until its gone. (sick but for motivation I've looked at the photos of Nazi concentration camp victims, man these dudes were skeletal and skin tight as a drum, and I don't believe there had not been plump ones among them, so if one keeps caloric deficit for a long time, body will eventually use up all the fat, and I mean all and tighten the skin)

Workout comments:
Finally finished 1st 3 weeks of p90x, next one is so called "recovery" week, altho I expect it to be even harder, because my most hated workout YogaX is there twice. 1 hour 50 mins of torture.

Diet:
Diet calculations: I was wearing heart monitor on all workouts, and burned 7100 calories in a week working out. Also wrote down everything I ate, comes out to avg 1700 calories in last 7 days.

Therefore:

Real pounds lost = 5.4 * 3500 = 18900 deficit
Calories eaten: 1700 * 7 = 11900
BMR = 2400 * 7 = 19200
Deficit without working out: 19200 - 11900 = 7300
Deficit with working out : 19200 - 11900 + 7100 = 14400
Should have lost 14440 / 3500 = 4.1 lb
Unaccounted deficit: 18900 - 14400 = 4500/7 = 645 day

So in addition to my BMR I burned 646 cal per day on daily activities like walking to/from work etc, making my real "activity burn" 2400+646 = ~3000

In conclusion: "Scientists agree! Calories in = Calories out!"

[f4k]

what sort of supps do you take, I dont know anything about keto

[nydude1814]

what sort of supps do you take, I dont know anything about keto

I take creatine 5g a day, and Man's once a day multivitamin. There is a keto subforum in the Nutrition forum on this site. Keto is basically vely low-carb diet similar to Atkins.

[nydude1814]

Measurements:

Weight: 191.6 (-0.8)
Body Fat: 16mm (-2mm) or 19.2% (-1.5%)
Waist: 35.7 (-0.8)
Chest: 39.8 (+0.1)
Shoulders: 46.5 (-0.5)
Arms: 13.3 (-0.2)
Thighs: 22.5 (unch)
Hips: 41 (-0.5)

Progress picture for 1st 4 weeks attached.. Man the camera really brings out the dis-proportionally small chest comparing to waist/hips. Still comparing 1st to the 4th one directly one can see a bit of progress.

Overall comments
The p90x rest week is anything but. YogaX kicked my butt as always. Core synergistics ended up being a very high intensity workout with heart rate into 180, while I was not prepared for it and from the name of it thought it would be like stretching n ****.. My pushups to failure in a single set are up into mid-twenties. (this week there was no standard pushup, but was a prison cell pushup which is pushup, leg to forehead, pushup, leg to the forehead, pushup, standup, then repeat, and I did 22, so I assume regular pushups will be 25+)

[nydude1814]

Measurements:

Weight: 187.8 (-3.8)
Body Fat: 15mm (-1mm) or 17.5 (-1.7%)
Waist: 35.5 (-0.2)
Chest: 39.3 (-0.5)
Shoulders: 46.6 (+0.1)
Arms: 13.1 (-0.2)
Thighs: 21.7 (-0.8)
Hips: 40.5 (-0.5)

Progress pic attached. Man i'm honestly disappointed a bit about the visuals. I thought dropping fat would look better, but it kind of does not quite :-\ Of course I'm not puffing or flexing etc, if I lift my arms and flex the muscles and get someone else to take the picture from a normal height (this one is from the table at around gut level, so it makes upper body looks smaller), then the the pictures look tons better, but still I would have expected better visual progress for 20lb fat loss.

Oh well, will stick with it until the bitter end and see what happens.

[nydude1814]

Measurements:

Weight: 184 (-3.7)
Body Fat: 13mm (-2mm) or 15.7% (-1.8%)
Waist: 35 (-0.5)
Chest: 40 (+0.7)
Shoulders: 46 (-0.6)
Arms: 12.7 (-0.4)
Thighs: 21.8 (+0.1)
Hips: 40.7 (+0.2)

Comments. Weight coming off too fast, got to increase calories even more? p90x is grueling and I'm starting to stall with strength gains, was not able to increase my max pullups from 10 last workout, and that is considering I weight 3lb less then the last one...

Weekly front-relaxed progress pic attached. For the fun of it I also made a front flexed with arms raised, now that is looking much better :-) I've put it into avatar.

[nydude1814]

Measurements:

Weight: 185.6 (+1.6)
Body Fat: 12mm (-1mm) or 15.7% (unch)
Waist: 35 (unch)
Chest: 39 (-1.0)

Did not do the rest, too tired.

Food intake was avg 2100 cal/day. Don't know why the weight gain. Calories burned according to heart monitor is 7500 for the week. Only thing I'm suspecting is that I've tried to up my calories, and on 3 days of a week I went out to eat instead of making my own. Its an place where you pay by the weight, and the only thing I took was chicken+brocolly, exatly 1.2 lbs, so I wrote it down as 450 grams chicken and 100 grams brocolli. It could be that it contained way more fat/sugar than I figured, coz I have no other explanation for the weight gain...

Workouts were great except monday, other days everything went up, so this also points to me under-estimating the calories, because at 2100 cal I should not have felt that energized.

Anyway, will keep 2100 cal/week for the so called "recovery week", and will completely eliminate any outside food sources. If I did not prepared it does not go in.

Progress pic attached, not much visual progress from week to week. Even some regression :-\

[nydude1814]

After reading thread in the losing fat forum about napalm, I started using it last week, and it looks like it gives one a few lbs of water bloat kind of like creatine. Heh I'm on creatine as well, how much water bloat can the body take?.

Anyway I did not really see any great/visible results from napalm, so I'm stopping it this week to see if it was indeed the culprit for the scales gaining despite huge caloric deficit.

If it was then I should drop 2-3 lb + 2-3lb water weight from the scales, for total of 5-6 lbs. If that happens will try not to freak out.

Keeping calories are the same, 2100/day.. If scales does not move, will reduce to 1900.

[nydude1814]

Measurements:

Weight: 180.4 (-5.2)
Body Fat: 11mm (-1mm) or 13.7% (-2%)
Waist: 34.3 (-0.7)
Chest: 39 (unch)
Shoulders: 45.5 (-0.5)
Arms: 12.5 (-0.2)
Hips: 40 (-0.7)

Comment:

The weight gain last week confirmed to be bloat from Napalm. The weight loss for 2 weeks is just (5.2 - 1.6) / 2 = 1.8 lb / week, which is exactly what I'm shooting for.

My camera is not here so no pics this week. There is not much visual change. The usual hanging pouch on lower gut etc.. Altho I have a big vertical vein pop-up on the left biceps, which is a first for me.. For some reason can't find even outilne of it on the right one. Also either I can start to see outline of my upper abs, or its just the lose skin hanging in such a way as to give that square impression.

Next 4-week block is the final stretch, and i'm going all out. I'll do a carb reload the "cut diet" way, just before sleep, with foods being cut green beans, blueberries and baby carrots..

its funny how there are so many contradictory advise. People swear with "no carbs after 5pm" or cut diet completely opposite advice. I'll also do 2 carbs reloads per week, one Sunday and one Wed..

Overall will be shooting for 2000 cal/day.

[nydude1814]

Measurements:

Weight: 180.2 (-0.2)
Body Fat: 10mm (-1mm) or 13.7% (unch)
Waist: 134 (-0.3)
Chest: 138: (-1)

Did not bother measuring the rest, coz was disappointed that I did not dropped my customary 2lbs.. Some progress on waist size, pants still getting loser.. Chest disappearing even as pushups keep going up :-\

9 weeks weekly progress pics attached: meh. Food intake was 1970 cal/day avg for the week, workouts were great, increases all around, chinups on the 1st set were 14 with good form.

Will drop intake to 1850 and continue 2 times weekly carb reload just before sleep as in the "cut diet". If same result next week, then I would judge the overnight carb reload to be culprit, and will go back to strict keto with 1 weekly reload spread out doing the day.

[f4k]

you'll get there just keep tracking your progress and you will find what works best over time

im still doing SS for the most part lol

[nydude1814]

you'll get there just keep tracking your progress and you will find what works best over time

im still doing SS for the most part lol

Thanks. I should probably just delete all the middle pictures and just leave the oldest one and newest one, that way I can definitely see the difference.

I got sick with a flu-like thing and missed a week of workouts.. Still remembering how I got sick while on SS, and then went back when I felt better after a day, and got sick even worse, so I waited until completely recovered.. Since I only had Monday workout done, I'll just redo the whole week.

Today was first workout after the sickness, did not do any measurements coz diet went to crapper while sick had no energy to make own food, so it was all delivery.. Calipers show body fat % jumped form 13 to 17% so I don't even want to weight-in :-) Its amazing how fast body stores fat while on caloric surplus.

Also I was off creatine whole week, and it definitely showed. Pushups max went from 30 to 17. Pullups max went from 14 co 7. Its not the body-weight, because DB excersizes all went down, and I had to actually reduce the weight on some, so its definitely creatine.. Restarted taking it today.

Anyway, IMHO I got myself sick by taking caloric deficits a bit too far. I'm going to finish up p90x without counting calories, just eating right and going by the BF% and waist size instead of the weight, then I'll probably do a few month of clean bulk while doing SS or DC type system. Thinking of actually doing 4 weeks Havoc cycle, any opinions? I heard when not eating like a pig Havoc actually helps getting ripped instead of huge.

[nydude1814]

Back on track, IMHO undid the damage somewhat. Weight stayed the at 184, bodyfat down to 11mm skinfold (+1 from before got sick), waist down to 134, visually pretty much back to looking like my avatar.

Big change on a diet front:

1. I decided not to count calories, instead relying more on a common sense and how I feel. Of course no pizza or eating out, but IMHO counting calories religiously for 8 weeks it got really tiring.. Still trying to carb-cycle with 3 day period but on no-carb day I allow myself some steamed broccoli with the lean meats, or cut green beans, as not to go crazy.

2. Restarted EC stack... It seems to help a bit as an appetite suppressant for me mostly.

Excersize wise, I'm doing "grease the muscles" thing for pullups, I left pullup bar on the doorframe all the time, and do a few every time I walk in/out of the room. Up to doing 6-7 around 5-6 times a day pretty easily... Heh only can do 4 after workouts, even if its a non-back day.

Yesterday was the first time I was able to do clap pushups not on my knees.. Did 9 regular. Had to clap pretty fast tho as not to smash my nose on the floor :-)

EDIT: Doh this should be "After week 10"?but can't edit titles

[nydude1814]

I finished p90x 2 weeks ago, was so exhausted that did not had any strength to do any posts or reviews or anything, I just was so happy to get 2 hours of my life back each day...

Strangely enough my diet did not went to ****, and I'm still 177lb, same as when i finished.

Results wise I got veins showing on both of my biceps, by upper body flexed looks pretty ok, top 4 abs are visible flexed, body fat % around 12/13% I would guess. Calipers are at 9mm on the side of the stomach..

But i still got the damn pouch on the bottom of the gut, around 1 inch right around and below the belly button... Oh well.

Also I had been doing greeze the muscles thing as not to lose any of my gains, doing 12+ pullups every time I walk by the door. When I skipped 3 days to gauge my progress, I did 14 wide (wider then shoulders) front pullups with very good slow form, chin clearing way above the bar.. Pushups are 35 to failure, altho rest paused for a few breath at 10, 20, 25, 30.

So deciding what to do next, I have not decided to take Havoc yet, instead I'm going back to the gym and will try DC system for a bit, and get back on the bike for slow steady state cardio to try to get rid of the gut... Then I'll do p90x 2nd round before the next summer..

First DC workout, first few workouts will be weird, coz trying to find out my stating weights/rep ranges.

Chest: smith incline press: (just the plates weight, donno how much smith bar weights)

50 x 8 warmup
70 x 6 warmup
90 x 4 warmup
110 x 4+2+1=7 rest paused

Shoulders smith seated shoulder press (bar barely clearing the nose)

50 x 6 warmup
60 x 8+2+1=11 rest paused

Back width: rack wide pullups to the front:

BW x 10 warmup
25 x 8+2+1=11 rest paused (25lb plate in my lap)

Back thickness: deadlift

135 x 8 warmup
205 x 6+7+4=17 rest paused, last one with mixed grip

Forgot to do triceps, doh.. Somehow it did not feel like a workout, even tho I was out of breath on the deadlifts. I'm not following the rest pause protocol to the t, because I don't have spotter, the DC calls to finish on the negative (ie true failure you can't get the bar up) and then spotter lifts the bar helping rack it for the rest pause.. So my rest pause sets were probably 1 rep short of a true to failure..

[nydude1814]

Well I'm a bit embarrassed to call it a DC workout, since when one reads DC log usually guys like squatting 400 for 20 reps and benching 375, but anyway, here it goes (too lazy to type warmups, so work sets only)

Biceps: barbell curl: (yes in a squat rack :-)
65 x 10+4+1+1=16 + 10sec static

Did not like it. Why people do it I have no idea.. Somehow my right hand got a lot more work then the left one, even tho I took care to balance the bar carefully before starting. Also feels very uncomfortable on the wrists no matter the width of the grip (I experimented and changed width grip doing rest pause). Good thing its coming back into rotation only in 1.5 weeks or so... Form was goo, 4 seconds negative, 1-2 second positive at the start, altho last 2 were a struggle and took forever to squeeze out.. Was shooting for 30 sec static in the end but it just dropped.

Forearms: hammer db curls
30 x 8+3+2=13 and 10 sec static

Quads: free BB squats
135 x 20 (hard but not too hard, could have done more)
185 x 1 (struggled)
Did not do initial "very heavy" 5-6 rep set, as still trying to ascertain what my starting point should be.

Well my 20 rep weight should be somewhere between these two, will find it on the next workout.

Hamstrings: SLDL (without putting bar on the floor)
135 x 12
145 x 12
155 x 12
165 x 12 (form broke down on the 12th)

Went with the advise of "add 10 until can't do 12".. Will start with 175 next rotation and try to get 12.

Calfs: Horizontal calf raise machine:
230 x 12+2=14 no static, man my calfs are cramping.


Overall again very hard to get used to low volume. Biceps felt like they did not get worked at all, even tho I tried picking up 35's DB's and could not get more then 2 reps..

I'm not sure if I'm just not using enough intensity (but how can one push yourself harder, I already doing heavy face contortions, and screaming never helped me much), or am I using weights that are too high?

Went by the chinup bar on the way out of the gym and hit 12+2 perfect form reverse grip chinups.. No jerking whatsoever, just slow steady acceleration from 0.. Felt really easy, so donno what to think.

Anyway its too early to judge the workout system based on just 2 workouts.. Will stick with it for a few months and see how it goes.

[nydude1814]

I've lost motivation somehow to post my workouts, just plain no time, I'm already logging the workout to a notebook anyway, so somehow so lazy to take notebook out of the gym bag, copy the lift stats into the post, then not forget to put the notebook back etc.. Much easier for it to just stay in the bag :-)

Anyway, I just finished DC workout #6, and next workout will be the first one where the same lifts come back into rotation, and I have to beat the my previous reps or weight or that lift goes out and will be replaced..

Quckly the missing workouts were:

#3 -> workout A, lifts were Nautilus vertical chest press, nautilus shoulder press, nautilus triceps ext machine, nautilus pulldown machine for back width and HS row machine for back thinkness.

#4 -> workout B, straight (non-alternating both hands together) DB curls for biceps, hammer db curls forearms (repeat of the excersize but just could not come up with anything else), leg press with full foot for quads (305 x 15 or 18, forgot the number and lazy to take out notebook) , leg press with just heels on the top of the plate for hamstrings, donkey calf machine for calfs.

#5 -> workout A, db flat bench, db seated shoulder press, db laying triceps kickbacks (or can one call them db skullcrashers? dbs really went side of the head not behind the head. I found side of the head to be harder, as behind the head I was involving chest muscles more and not triceps), very wide pullups on assistance station for back width, and T-bar rows for back thinkness

#6 today one, so I still remember the numbers:

DB one handed concentration biceps curls (kind of like preacher curls but it seems my gym has no preacher curl station/bench or I just could not recognize it), so I did it just plain seated on the flat bench one arm down between knees and the other hand behind the elbow.

30lb x 10+4+1 = 15 rest paused, very good slow form 4 sec up and down, no static hold coz arm just collapsed

EZ bar forearm curls, 55lb x 8+2+1=11

Quads:
Heavy set: BB squats 185 x 8
Widowmaker set: hack squats 155 x 20

The heavy set felt quite easy, but I want to start slow.. Could have done another few reps.. The widowmaker started off too easy, after 10-12 i thought "should have used 185 instead" but I virtually collapsed after every rep on 18 19 and 20'ths I started falling forward so had to take few steps forward with the bar... 20 reps are deceptively easy until around 13-15 rep, but then suddenly get really hard.

Hamstrings: Nautilus leg curl machine, 125lb x 18+5+5 = 28.. Should have used higher weight, but had a bad cramp in the hamstrings nevertheless once got off the machine, and was barely able to walk.

Did not do calfs, since felt they got quite a workout from the hack squats for some reason.

Next workout the exersizes from workout #1 are coming back into rotation. I feel I'll beat my numbers quite easile, coz I intentionally started a bit slow..

[nydude1814]

7th workout (3rd workout A), same lifts coming back into rotation as in workout 1.

Chest: smith incline bench (weight without counting bar)

110 x 5+1+1=7 (+0)
100 x 5+1 (+0)

I screwed up and put 60 instead of 110 initially and did 12 reps wondering why it so easy.. Only after realizing my mistake switched to 110 and only tied my prev result. I think if not for the mistake I would have beaten it by 1-2 reps, so I would not count this as a fail and I will give this lift 1 more try next rotation.

Shoulders: smith seated shoulder press

60 x 8+4+1=13 (+2 reps)
50+4+2=6 (+6 to finish killing shoulders)

Triceps: smith reverse grip flat bench
70 x 12+5+2=19 (first time forgot tri on workout 1)

Back width: Rack pullups to the front (with 25lb plate in the lap)
BW+25 x 8+4=12 (+2 reps)

Back thinkness: Deadlift
215 x 7+4 = 11 (+10lb -6reps)

Alternate grip, bar speed very very slow.

[nydude1814]

Quads:

Heavy: BB squats 190 x 8 (+5lb +0 reps from workout 6)
Widowmaker: BB squats 155 x 20 (+20lb +0 reps from workout 1)

Amazingly after 190 x 8, 155 felt so light, I pumped out first 10 almost without pausing...Next 10 a different story, almost dropped the 20'th but pulled it out somehow.

Hamstrings:

Straight Legged Deadlift: (touch the floor with the bar without unload kind):

175 x 12+5 = 17 (+10lb +5 reps).

Last 3 reps unloaded the bar, also unloaded the bar for rest pause

Biceps: Barbell biceps curls:

70 x 10+4+1=15 (+5lb -1rep)

Some guy was "are you going to use the squat rack?" seeing me in the area.. I was like "well I was about to use it for biceps curls, just finished squatting, no problem man go ahead take it" and went to do biceps curls taking bar from the bench)... Guy leaned against the bar in the squat rack and spoke on his cellphone for some time and then did half-assed 5 biceps curls with 60lb and then started making another call.. Damn guidos.

Forearms: DB hammer curls (non-alternating)

30 x 12+4+4=20 (+7reps)

Calfs: Eagle calf machine

230x15+7=22 (+10 reps)

[padrote]

any updates?