MUSCLESPEED meets the ASYLUM!!!

[grace_ou]

Goals short term:
Reduce bf / bw weight by 15 lbs Current weight is 150
increase speed
increase power

Goals long term:
Strongman comp (hopefully over the summer)
PL comps (about a year from now)
Badwater ( This isn't an easy race to get into so I maybe about 2 years from this)
Leadville 100 (Hopefully the end of this summer)

My lifts!! Currently working off these maxes.
bench 170
squat 225
deadlift 200

Notes:
1.OK first 15 lbs doesn't sound like a lot I know but at the stage of training I'm in it's not going to be easy! I'm at stage where weightloss has really platued and I'm still adding mass. So getting the scales to move while maintaining and strength levels is not an easy thing.
2.I'm only 5'2 and the strongman comps I'm looking at entering only have light an heavy weight classes. At 5'2 I will not be very competitive in the heavy weight classes, because that would mean competing aginst girls who are like way taller and much heavier then me. To be competitive I need to stay in the lighter class. That means my weight can not top 140. Ofcoarse I want as much muscle and as little bf in that 140 lbs as I can get! So what's my number one goals???

Be the biggest,strongest BITCH I can be! A girl should always have a goal!

How do I plan to get there?

MUSLESPEED!!





For more information, visit: http://www.musclespeed.net
and: http://www.bodybuilding.com/store/ac...sclespeed.html

OK so musclespeed want get me there alone! Like every good supplement it needs to be backed up with a great training and diet plan!! You want great results you have to the whole pakage!

My diet plan is pretty simple. I have a daily calorie goal of 1600 to 1800. Once a week I'll add 500 cals to one of my meals.I eat clean. I aim for 40% protein 30% carbs 30% fat. I believe strongly in timing your meals around your training. I eat constantly while training! Before, during and after! I sometimes also eat up to 10 times a day! I have one shake in the middle of the night protein (whey) mixed with cottage cheese.
My recovery plan consists of an extra 2 to 3 hours of sleep a day. A sticking to my nutrition plan and lots of active recovery!

I have first a very good Westside training program. ( That's powerlifting program)
Second will be my vanity program.You will see vanity work on off days from my pl program. Also you'll see added in on pl days to. I'll post these two programs up seperately because they are both great programs that will stand alone for anyone!

Now at this time I don't have full cardio program as I get it together I'll post it. Here's why and why this is going to be great timing for me to start musclespeed. I am just this week starting to work on building speed into my cardio. I will be testing this week and over the weekend where my max pace is .. speed. I do not train for speed over the winter. Endurance is more my thing! So I log long steady paced workouts over the winter. So since I don't even have the product just yet this will give me the week to test my pace without musclespeed and then hopefully I'll have it around Monday or so and it'll be great to see how much speed I can build while using it! Come on it's called MUSCLESPEED we track this! LOL

Ok I usually make two to three posts a day. I will post my weight training routine .. usually in around lunch, I'll post up any recovery work and cardio done.Then at the end of the day I'll post a breakdown of my diet ,, cals,protien,fats,carbs ect and a breakdown of calories burned.

So let's get the party started!!

Oh and please note the header at the top of the page will help ya'll pick out the workouts and training post from discussions and chatting!! It will be place at the top of those posts! Thanks everyone for joining in!!

[grace_ou]

Week 1

Day 1 (max effort squat day)
Good Mornings: warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max.
Glute Ham Raises: 3 sets of 10 reps. Stress the eccentric, try to get a four count on they way down.
Reverse Hypers: 3 sets of 8 reps using the small strap
Pull Down Abs: 5 sets of 10 to 15 reps
Straight Leg Raises: 5 sets of 15 reps

Day 2 (max effort bench day)
Board Press: warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max.
Lying Barbell tricep extensions: 6 sets of 10 reps
Push Downs: 3 sets of 10
One Arm Press: 3 sets of 15

Day 3 (dynamic effort squat day)
Box Squats: 10 sets of 2 reps with 50% of 1RM (45 to 60 sec rest between sets)
Reverse Hypers: 3 sets of 8 reps using the small strap
One Leg Squats: 4 sets of 10 with each leg
Dumbbell Rows: 4 sets of 6 reps
Barbell Shrugs: 3 sets of 15 reps

Day 4 (dynamic effort bench day)
Bench Press: 10 sets of 3 reps with 60% of 1RM; use three different grips; (45 to 60 sec rest between sets)
Lying Dumbbell Tricep Extensions: 4 sets of 8 reps
Dumbbell Side Raises: 3 sets of 10 reps
Bent Over Dumbbell Side Raises: 3 sets of 10 rep


Week 2

Day 1 (max effort squat day)
Good Mornings: warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max
Glute Ham Raises: 3 sets of 8 reps. Stress the eccentric, try to get a four count on they way down.
Reverse Hypers : 3 sets of 8 reps using the small strap
Pull Down Abs: 5 sets of 10 to 15 reps
Straight Leg Raises: 3 sets of 20 reps

Day 2 (max effort bench day)
Board Press: warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max
Lying Barbell Tricep Extensions: 6 sets of 10 reps
Push Downs: 3 sets of 10
One Arm Press: 3 sets of 15

Day 3 (dynamic effort squat day)
Box Squats: 10 sets of 2 reps with 54 % of 1RM; (45 to 60 sec rest between sets)
Reverse Hypers: 3 sets of 8 reps using the small strap
One Leg Squats: 4 sets of 10 with each leg
Dumbbell Rows: 4 sets of 6 reps
Barbell Shrugs: 3 sets of 15 reps

Day 4 (dynamic effort bench day)
Bench Press: 10 sets of 3 reps with 60% of 1RM; use three different grips ; (45 to 60 sec rest between sets)
Lying Dumbbell Tricep Extensions: 4 sets of 8 reps
Dumbbell Side Raises: 3 sets of 10 reps
Bent Over Dumbbell Side Raises: 3 sets of 10 reps


Week 3

Day 1 (max effort squat day)
Good Mornings: warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max
Glute Ham Raises: 3 sets of 8 reps using the small strap
Reverse Hypers : 3 sets of 8 reps using the small strap
Pull Down Abs: 5 sets of 10 to 15 reps
Straight Leg Raises: 3 sets of 20 reps

Day 2 (max effort bench day)
Board Press: warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max
Lying Barbell Tricep Extensions: 6 sets of 10 reps
Push Downs: 3 sets of 10
One Arm Press: 3 sets of 15

Day 3 (dynamic effort squat day)
Box Squats: 10 sets of 2 reps with 56 % of 1RM ; (45 to 60 sec rest between sets)
Reverse Hypers: 3 sets of 8 reps using the small strap
One Leg Squats: 4 sets of 10 with each leg
Dumbbell Rows: 4 sets of 6 reps
Barbell Shrugs: 3 sets of 15 reps

Day 4 (dynamic effort bench day)
Bench Press: 10 sets of 3 reps with 60% of 1RM; use three different grips ; (45 to 60 sec rest between sets)
Lying Dumbbell Tricep Extensions: 4 sets of 8 reps
Dumbbell Side Raises: 3 sets of 10 reps
Bent Over Dumbbell Side Raises: 3 sets of 10 reps


Week 4

Day 1 (max effort squat day)
Low Box Squat: warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max
Glute Ham Raise: 5 sets of 5 reps
Partial Deadlifts: 3 sets of 20 reps
Reverse Hypers: 3 sets of 8 reps using the small strap
Pull Down Abs: 5 sets of 10 to 15 reps

Day 2 (max effort bench day)
Floor Press: warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max
JM Press: work up to 2 sets of 3 reps
Incline Dumbbell Press: 2 sets of 10
Seated dumbbell Cleans: 4 sets of 8
Straight Leg Raises: 5 sets of 15

Day3 (dynamic effort squat day)
Box Squats: 10 sets of 2 reps with 60 % of 1RM ; (45 to 60 sec rest between sets)
* after your sets of box squats work up to a heavy double. This is not a maximum attempt so do not miss the attempts.
Reverse Hypers: 5 sets of 8 reps
Chest supported Rows: 4 sets of 8 reps
Glute Ham Raise: 3 sets of 6 reps
Pull Down Abs: 5 sets of 10 reps

Day 4 (dynamic effort bench day)
Bench Press: 10 sets of 3 reps with 60% of 1RM; use three different grips ; (45 to 60 sec rest between sets)
Close Grip Bench Press: work up to 2 sets of 3
One Arm Dumbbell Extensions: 3 sets of 10
Front Plate Raises: 3 sets of 10 reps


Week 5

Day 1 (max effort squat day)
Low Box Squat: warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max
Glute Ham Raise: 5 sets of 5 reps
Partial Deadlifts: 3 sets of 20 reps
Reverse Hypers: 3 sets of 8 reps using the small strap
Pull Down Abs: 5 sets of 10 to 15 reps

Day 2 (max effort bench day)
Floor Press: warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max
JM Press: work up to 2 sets of 3 reps
Incline Dumbbell Press: 2 sets of 10
Seated Dumbbell Cleans: 4 sets of 8
Straight Leg Raises: 5 sets of 15

Day 3 (dynamic effort squat day)
Box Squats: 10 sets of 2 reps with 50% of 1RM ; (45 to 60 sec rest between sets)
Reverse Hypers: 5 sets of 8 reps
Chest supported Rows: 4 sets of 8 reps
Glute Ham Raise: 3 sets of 6 reps
Pull Down Abs: 5 sets of 10 reps

Day 4 (dynamic effort bench day)
Bench Press: 10 sets of 3 reps with 60% of 1RM; use three different grips ; (45 to 60 sec rest between sets)
* after your sets of box squats work up to a heavy single. This is not a maximum attempt so do not miss the attempts.
Close Grip Bench Press: work up to 2 sets of 3
One Arm Dumbbell Extensions: 3 sets of 10
Front Plate Raises: 3 sets of 10 reps



Week 6


Day 1 (max effort squat day)
Low Box Squat: warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max
Glute Ham Raise: 5 sets of 5 reps
Partial Deadlifts: 3 sets of 20 reps
Reverse Hypers: 3 sets of 8 reps using the small strap
Pull Down Abs: 5 sets of 10 to 15 reps

Day 2 (max effort bench day)
Floor Press: warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max
JM Press: work up to 2 sets of 3 reps
Incline Dumbbell Press: 2 sets of 10
Seated dumbbell Cleans: 4 sets of 8
Straight Leg Raises: 5 sets of 15

Day 3 (dynamic effort squat day)
Box Squats: 10 sets of 2 reps with 52 % of 1RM ; (45 to 60 sec rest between sets)
Reverse Hypers: 5 sets of 8 reps
Chest supported Rows: 4 sets of 8 reps
Glute Ham Raise: 3 sets of 6 reps
Pull Down Abs: 5 sets of 10 reps

Day 4 (dynamic effort bench day)
Bench Press: 10 sets of 3 reps with 60% of 1RM; use three different grips ; (45 to 60 sec rest between sets)
Close Grip Bench Press: work up to 2 sets of 3
One Arm Dumbbell Extensions: 3 sets of 10
Front Plate Raises: 3 sets of 10 reps


Week 7

Day 1 (max effort squat day)
Good Morning Squats: warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max
Glute Ham Raise: 5 sets of 5 reps
Lunges: 4 sets of 10 reps (each leg)
Reverse Hypers: 3 sets of 8 reps using the small strap
Pull Down Abs: 5 sets of 10 to 15 reps

Day 2 (max effort bench day)
Ball Press: 3 sets of 20 reps (avg. rest period = 5 min)
Seated dumbbell Shoulder Press: 5 sets 10 reps
Incline Barbell Tricep Extensions: 5 sets 6 reps
face Pulls: 5 sets 15 reps

Day 3 (dynamic effort squat day)
Box Squats: 10 sets of 2 reps with 54 % of 1RM ; (45 to 60 sec rest between sets)
* after your sets of box squats work up to a heavy double. This is not a maximum attempt so do not miss the attempts.
Reverse Hypers: 4 sets 8 reps
Pull Downs: 3 sets 8 reps
Glute Ham Raise: 4 sets 15 reps

Day 4 (dynamic effort bench day)
Bench Press: 10 sets of 3 reps with 60% of 1RM; use three different grips ; (45 to 60 sec rest between sets)
* after your sets of box squats work up to a heavy single. This is not a maximum attempt so do not miss the attempts.
Dumbbell Tricep Extensions: 4 sets of 6 reps
Reverse Grip Push Downs: 3 sets of 15 reps
Front - Side - Rear Delt Combo Raise: 2 sets of 60 reps (20 each raise)
Pull Down Abs: 5 sets 10 reps






Week 8


Day 1 (max effort squat day)
Good Morning Squats: warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max
Glute Ham Raise: 5 sets of 5 reps
Lunges: 4 sets of 10 reps (each leg)
Reverse Hypers: 3 sets of 8 reps using the small strap
Pull Down Abs: 5 sets of 10 to 15 reps


Day 2 (max effort bench day)
Ball Press: 3 sets of 20 reps (avg. rest period = 5 min)
Seated dumbbell Shoulder Press: 5 sets 10 reps
Incline Barbell Tricep Extensions: 5 sets 6 reps
face Pulls: 5 sets 15 reps

Day 3 (dynamic effort squat day)
Box Squats: 10 sets of 2 reps with 62 % of 1RM ; (45 to 60 sec rest between sets)
Reverse Hypers: 4 sets 8 reps
Pull Downs: 3 sets 8 reps
Glute Ham Raise: 4 sets 15 reps


Day 4 (dynamic effort bench day)
Bench Press: 10 sets of 3 reps with 60% of 1RM; use three different grips ; (45 to 60 sec rest between sets)
Dumbbell Tricep Extensions: 4 sets of 6 reps
Reverse Grip Push Downs: 3 sets of 15 reps
Front - Side - Rear Delt Combo Raise: 2 sets of 60 reps (20 each raise)
Pull Down Abs: 5 sets 10 reps



Week 9

Day 1 (max day) near end of week
Box Squat: work up to a 1 rep max
Bench Press: work up to a 1 rep max

[grace_ou]

DAY 1
CHEST
3 Sets of 10 -12 Flat Barbell Bench Press (overall chest)
3 Sets of 10 -12 Incline Barbell Bench Press (upper chest)
3 Sets of 10 -12 Decline Barbell Bench Press (lower chest)
3 Sets of 10 -12 Pec Dec Machine Flyes (outer chest)

TRICEPS
3 Sets of 10 -12 Kickbacks (overall tricep)
3 Sets of 10 -12 Press Downs (outer tricep)
3 Sets of 10 -12 Reverse Press Downs (inner tricep)
LOWER - MIDDLE ABDOMINALS
3 Sets of 0 - Failure Captain?s Chair or Hanging Leg Raisesp (bent knee for beginners; straight leg for advanced)
3 Sets of 0 - Failure Seated Reverse Crunches

DAY 2
BACK
3 Sets of 10 -12 Pull-ups [assisted] (overall back)
3 Sets of 10 -12 Seated Row Machine (upper-inner back)
3 Sets of 10 -12 Lat Pull-downs [wide grip] (lower back)
BICEPS
3 Sets of 10 -12 Hammer Curls (overall bicep)
3 Sets of 10 -12 Preacher Curls (upper/peak bicep)
3 Sets of 10 -12 Cable Curls (inner-lower bicep)
3 Sets of 10 -12 Reverse Cable Curls (outer-middle bicep)
UPPER ? MIDDLE ABDOMINALS
2 Sets of 0 - Failure Weighted Crunches
2 Sets of 0 - Failure Half-Way Down Crunches
2 Sets of 0 - Failure Half-Way Up Crunches

DAY 3
SHOULDERS
3 Sets of 10 -12 Overhead Dumbbell or Machine Military Presses (front - middle shoulder)
3 Sets of 10 -12 Lateral Dumbbell Raises (middle shoulder)
3 Sets of 10 -12 Bent-Over Dumbbell Raises or Rear Delt Machine Presses (rear shoulder)
2 Sets of 10 -12 Forward Dumbbell Raises (front shoulder)
LEGS
3 Sets of 10 -12 Barbell Squats (overall legs & glutes)
3 Sets of 10 -12 Seated Leg Extension (Quads/upper-front legs)
3 Sets of 10 -12 Laying Leg Curls (Hamstrings/upper-rear legs)
2 Sets of 10 -12 Hack Squats (Quads/upper-front legs)
2 Sets of 10 -12 Seated Calf Raises (overall calves)
2 Sets of 10 -12 Standing Calf Raises (upper calves)
2 Sets of 10 -12 Donkey Calf Raises (middle calves)

OBLIQUES

2 Sets of 25 Lateral Side Twists or Machine Side Twists
2 Sets of 25 Shouldered Bar or Dumbbell Bending Side Twists

LOWER BACK

3 Sets of 10 -12 Lower Back Machine Extensions
3 Sets of 10 -12 Barbell Dead Lifts or Good Mornings

Grip work routine
How's it look??

# Day 1
grip hangs w/towel
towel grip farmers walks
farmers walks

# Day 2
grip hangs w/ fingers
plate grip farmers walks
finger tip press ups

#Day 3
wrist twists
newspaper tearing
grippers
tennis ball squeeze
hangs

The Plan for rotator cuffs

The following is a comprehensive program which hits the muscles of the rotator cuff from a variety of angles. It should be performed in place of your shoulder routine, preferably at the end of a chest training session.

Since the rotator cuff is of paramount importance in stabilizing the glenohumeral joint during your heavy presses, we don't want to pre-fatigue it and risk injury. Allow at least a day of rest after this session before you do any more upper body work.


A) Barbell Cuban Press (also known as the muscle snatch):

Sets: 3

Reps: 6-8

Tempo: 4020

Rest Interval: 60 seconds, during which you should stretch the pecs, lats, and anterior deltoids.


B) L-Lateral Raise

Sets: 1

Reps: 8-10

Tempo: 3020

Note: This exercise should be performed immediately after the last set of Cuban presses only. Rest 60 seconds after the set and then proceed to C1.


C1) Side Lying Dumbbell Abduction to 45?

Sets: 2

Reps: 10-12

Tempo: 3022

Note: Start with your non-dominant arm. Without resting, proceed immediately to C2 with the same arm.


C2) Low Pulley External Rotation

Sets: 2

Reps: 10-12

Tempo: 3022

Note: Without resting, return to C1 and repeat superset with the other arm.

Women's contest events for the strongman comp!!
FARMERS CARRY
Farmers carry 100', on grass with a turn at 50'. Unlimited drops allowed, within a 60 sec time limit.

LW per hand: 125#
HW per hand: 155#



TIRE FLIP
Flip a tire 80' on grass within a 60 sec time limit.

LW Tire: 400-450#
HW Tire: 400-450#


AXLE CLEAN AND JERK FOR REPS
Clean and jerk every repetition. 60 sec time limit.
Lifting will take place on rubber mat covered wooden platforms.
Axle is 2 inch thick bar.

LW Axle: 100#
HW Axle: 130#


DEADLIFT FOR REPS
Deadlift as many repetitions as possible within a 60 sec time limit.
Lifting will take place on rubber mat covered wooden platforms.
Belt only. No supersuit. No straps. No sumo style lifting.

LW Deadlift: 250#
HW Deadlift: 300#


ATLAS STONES
Load 5 round stones onto platforms within a 75 sec time limit.
Stones range from 113-210#, final weights to be determined.
Stones will be placed in front of platforms on rubber matting.
Platform height is approximately 41 inches for all stones. Tacky allowed.

Ok we also know there's a truck pull in one of the contest I'm looking at so that has to be added.. this just to give me something to work off of.. LOL, now I've never competed in anything like this before although I have done adventure races for years I know not the same.. but anyway because I'm new at this I will only be doing low key contest.. beginner stuff.. should be fun though.

For anyone interested in where you can find these contests here's a link.. http://nastrongmaninc.com/upcoming/

This is a great page to for info and dvd's about training.. d
http://www.ironmind.com/ironmind/ope

[BuckSpin]

Looks well thought & planned. Will definitely be following this.

*hopes that being 1st here warrants a great response* LOL

[MtnBikeMike]

Gracie, You're always a moving target. Congrats on the sponsorship.

Let's see what you got.

[grace_ou]

Looks well thought & planned. Will definitely be following this.

*hopes that being 1st here warrants a great response* LOL

Oh it so will!!

and thanks!

[grace_ou]

Gracie, You're always a moving target. Congrats on the sponsorship.

Let's see what you got.

I like to keep things moving forward and progressing!!

I'm actually very excited to try this!! It's perfect timing for me! Spring trainings gonna mean heavier and faster cardio sessions and I gota keep the strength building! This is great timing for me!

[spooq]

Well done Grace Subscribed.

[grace_ou]

Well done Grace Subscribed.

Thanks babe!

I think it's be great to have a few workouts logged before I actually start to compare later on! Don't worry no pressure on musclespeed to preform or anything!

[Arlecchino]

wut's goin' on in this thread?

[spooq]

Grace is giving out free kisses.

[blsmith]

In and subbed Grace! You know me, I am one of your biggest supporters! I know you can get under 140 and blow away the competition in the power contests! Go get em girl!

[Jason2459]

Noice!

Be the biggest,strongest BITCH I can be! A girl should always have a goal!

Well, I know you've already accomplished at least one of those goals.... Congratulations!

[thibs87]

cut at 148??

[Mountain_Goat]

Subbed of course!!!

[grace_ou]

wut's goin' on in this thread?

Oh hey sexy! You always bring good images to my mind now!

Grace is giving out free kisses.

Oh hell yeah!! Lot's of ****in kisses in here! I'd prob get naked and dance for ya'll but then they'd shut my log down. So ya'll have to settle for banana dance I'm afraid!

In and subbed Grace! You know me, I am one of your biggest supporters! I know you can get under 140 and blow away the competition in the power contests! Go get em girl!

MUSCLESPEED better bring it on!! Cause damn it I been struggling with 10 lbs! I know it doesn't sound like much but when ya hit the wall on weightloss it's just as well be multiplied!

Noice!



Well, I know you've already accomplished at least one of those goals.... Congratulations!

AH HA!! Yeah I def got one of those down already!!!

[spooq]

cut at 148??

Why not? She's only 5' 2", and as she said, she'd have to put on a lot of weight to be competitive in the heavy-weight class.

[grace_ou]

cut at 148??

Actually I'm one 150 I need to update my avi.. But yeah I have to weight in under 140 for a few comps I need to do.. really hoping to get down to 135. I would preferr to keep weight where I need it to be .. rather then last minute cutting. I like to stay strong.. trust at 5'2 I can spare a little bf!! lol Welcome to my world!!

Subbed of course!!!

I know you are hottie!!

[grace_ou]

Why not? She's only 5' 2", and as she said, she'd have to put on a lot of weight to be competitive in the heavy-weight class.

OH honey you ain't kiddin! I looked up some of the girls from last years comp and damn them some big girls in the heavy weight classes!! LOL in my bog there's a comment saying that same thing! and then right under it says oh sorry just realized you were a girl!! LOL

[Mountain_Goat]

Actually I'm one 150 I need to update my avi.. But yeah I have to weight in under 140 for a few comps I need to do.. really hoping to get down to 135. I would preferr to keep weight where I need it to be .. rather then last minute cutting. I like to stay strong.. trust at 5'2 I can spare a little bf!! lol Welcome to my world!!



I know you are hottie!!

Hell yes!!!!

Your workouts look insane Sexy! But I would expect nothing less.

[grace_ou]

Hell yes!!!!

Your workouts look insane Sexy! But I would expect nothing less.

And look what we can do here!! Gratuitous butt shots! Cause it's a squat booty! A direct indication of how well my squats are going! We need some new pics! Couldn't do that in the pl journal... but I still love them! (Don't worry I'll be back over there soon)

[blsmith]

*pants like a dog* Me likes, me likes squat booty lots!

[Arlecchino]

And look what we can do here!! Gratuitous butt shots! Cause it's a squat booty! A direct indication of how well my squats are going! We need some new pics! Couldn't do that in the pl journal... but I still love them! (Don't worry I'll be back over there soon)

You can do that in your journal as well as mine.

What in the hell where you possibly thinking?

[grace_ou]

You can do that in your journal as well as mine.

What in the hell where you possibly thinking?

You cann't put images in the pl journals?? I haven't been able to they want work?? The guys I talk to couldn't either??

[grace_ou]

*pants like a dog* Me likes, me likes squat booty lots!

Thanks!!

[Arlecchino]

You cann't put images in the pl journals?? I haven't been able to they want work?? The guys I talk to couldn't either??

Hmm. First I have heard of it. You would think someone would let me know, what with me being a PL mod and all.

Dumb asses.

[grace_ou]

Hmm. First I have heard of it. You would think someone would let me know, what with me being a PL mod and all.

Dumb asses.

LMAO!! We all just thought it wasn't supported in the pl journals!! Family thread it's back a ways though we actually talked a bit about it! Just thought it was something we couldn't do! Cann't add attchments over there either! Or atleast I couldn't.. can in forum but not my journal. That's why I never pics in there!

go ahead..

[velocityrob]

Subbed.

Great goals- going 2 years out.

Leadville...thats the one with a bitchin' beltbuckle for the faster times?

[grace_ou]

Subbed.

Great goals- going 2 years out.

Leadville...thats the one with a bitchin' beltbuckle for the faster times?

Yes it is!! And I want that belt that belt buckle!! So far it has eluded me.. but I'm gonna get it one day!! Even if I have to run over Lance to get it!!

[Helacool3]

IN and subbed. It will be nice to compare the results of musclespeed with other loggers