so i see that everyone else is doing these so i figured i'd give it a shot. i'm hoping to get some random people i dont know to follow along to keep me motivated cause i have probably one friend up here who actually likes working out like i do
starting stats:
height: 6'0" or 6'1"
weight: 150 lbs (big shocker)
bf: getting checked in a week or two
so i little info before we get started. i went into college weighing a little over 160 and was pretty lean. i gained the typical freshman poundage from eating on their ****ty meal plan which is a cafeteria of all you can eat junk. i started running a lot and dint know what the hell i was doing. i started eating healthy 100% of the time and didn't realize i was eating probably 1500-1800 cals a day for a long time . i aso got my wisdom teeth out so wasnt able to workout for a week or so, during which i couldnt eat anything. before i knew it i ended my first year weighing in a little under 140 lbs. as you can see in my pics i look ripped but it's just cause i have 0 fat. i started my bulk and have gained a little over 10 pounds since then. my lifting intensity was **** at the beginning cause i'm new to the actual bodybuilding lifestyle and haven't been lifting seriously until the last month or so.
my current routine, which i'm about to change up, goes like this:
day 1: chest/back
day 2: legs/core
day 3: off
day 4: shoulders/arms
day 5: off
REPEAT
my diet is my lame attempt at carb cycling for bulk but its something like this
high day: 225g protein / 400g carbs / 100 g fat cals: 3400
med day: 225g protein / 350g carbs / 100g fat cals: 3200
low day: 225g protein / 200g carbs / 100g fat cals: 2600
i have the high day on leg days, med day for back/chest and shoulders/arms, and have the low day for off/light cardio days to keep the fat gain to a minimum.
tomorrow is a shoulders/arms day and my first actual entry. the workout is intense! i got my program from a trainer at the rec center at the university of kansas. this guy really knows his ****. here's what i will be doing (warmup excluded):
Superset:
A1 Close-Grip Chins (palms in) BW X 15, 12, 10, 10, 8 REST: 1 min
A2 Standing DB Arnold Press reps: 15, 12, 10, 10, 8 REST: 1 min
Triple Set?:
B1 BB Upright Rows reps: 10, 8, 8 REST: 15 seconds
B2 Bent DB Lateral Raise 15, 12, 12 REST: 10 seconds
B3 DB Lateral Raise 15, 12, 12 REST: 1 min
Triple Set?:
C1 Standing Hammer Curls reps: 12, 12, 10, 10 REST: 15 seconds
C2 Preacher Curls 12, 12, 10, 10 REST: 10 seconds
C3 Seated Zottman Curls 10, 10, 8, 8 REST: 1 min
Super Set:
D1 Close-Grip Bench Press 8, 8, 6, 6 REST: 15 seconds
D2 Skullcrushers 8, 8, 6, 6 REST: 1 minute
my arms are swelling up just thinking about it haha, we'll see how it goes tomorroow
leave some comments if you have questions or advice. i love talking fitness/nutrition!
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Thread: a ly's workout/diet journal
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09-06-2009, 08:26 PM #1
- Join Date: Jun 2009
- Location: Philadelphia, Pennsylvania, United States
- Age: 34
- Posts: 4,802
- Rep Power: 2173
a ly's workout/diet journal
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09-06-2009, 08:58 PM #2
- Join Date: Jun 2009
- Location: Philadelphia, Pennsylvania, United States
- Age: 34
- Posts: 4,802
- Rep Power: 2173
just got my workout journal i take into the gym so ill put up the stats of my last shoulder/arms workout to make sure i'm increasing weight somewhere for tomorrow's workout
Superset (rest 1 min between A1 + A2):
A1 Standing Arnold Press 27.5 lbs X 15, 30 X 12, 35 X 8, 35 X 7 , 35 X 6
A2 Close-Grip Chins (palms in) BW X 13, 10, 7, 7, 6
Triple Set (rest 10s after B1, 15s after B2, and 1 min after B3):
B1 BB Upright Rows 60lbs X 10, 65 X 7, 65 X 8
B2 Bent DB Lateral Raise 5 lbs X 15, 7.5 X 12, 7.5 X 12
B3 DB Lateral Raise 10 lbs X 15, 12.5 X 12, 12.5 X 12
Triple Set (rest 10s after C1, 10 s after C2, and 1 min after C3):
C1 Standing Hammer Curls 25 lbs X 12, 25 X 12, 27.5 X 10, 27.5 X 10
C2 Preacher Curls 50lbs X 12, 50 X 12, 50 X 10, 50 X 10
C3 Seated Zottman Curls 25 lbs X 10, 5 X 10, 5 X 8, 7.5 X 8
Super Set (rest 20 s after D1, 1 min after D2):
D1 Close-Grip Bench Press 115 lbs X 8, 115 X 8, 120 X 6, 120 X 6
D2 Skullcrushers 55 lbs X 8, 55 X 8, 60 X 6, 60 X 6
lets see if we cant make these go up tomorrow!
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09-07-2009, 03:46 PM #3
- Join Date: Jun 2009
- Location: Philadelphia, Pennsylvania, United States
- Age: 34
- Posts: 4,802
- Rep Power: 2173
so i was really pumped to lift today. got my white flood out and made my PWO shake and got a text from my brother saying the gym was closed. . . . . . lame
guess i'm gonna be setting my alarm early so i can lift before class tomorrow. gotta get it out of the way so i can have the rest of the day to study and do homework. gotta keep up the grades if i want to be able to afford a gym membership after college haha
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09-08-2009, 03:28 AM #4
- Join Date: Jun 2009
- Location: Philadelphia, Pennsylvania, United States
- Age: 34
- Posts: 4,802
- Rep Power: 2173
so its 5:00 in the morning and I've been waking up every now and then, can't get back to sleep. decided to do my bowl of oatmeal with scoop of protein and a banana. headed off to the rec since they open up at 5:30. should be sweet cause i don't feel tired and it should be empty.
gonna take my white flood and head out for some shoulders + arms
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09-08-2009, 06:27 AM #5
- Join Date: Jun 2009
- Location: Philadelphia, Pennsylvania, United States
- Age: 34
- Posts: 4,802
- Rep Power: 2173
SHOULDERS/ARMS
Superset (rest 1 min after A1 and 1 min after A2):
A1 Standing Arnold Press 27.5 lbs X 15, 30 X 12, 35 X 9, 35 X 8 , 35 X 7
A2 Close-Grip Chins (palms in) BW X 15, 11, 8, 8, 8 (increase of 7)
Triple Set (rest 10s after B1, 15s after B2, and 1 min after B3):
B1 BB Upright Rows 60lbs X 10, 65 X 8, 70 X 8
B2 Bent DB Lateral Raise 7.5 lbs X 15, 10 X 8, 10 X 12
B3 DB Lateral Raise 10 lbs X 15, 12.5 X 12, 15 X 12
Triple Set (rest 10s after C1, 10 s after C2, and 1 min after C3):
C1 Standing Hammer Curls 25 lbs X 12, 25 X 12, 27.5 X 10, 30 X 10
C2 Preacher Curls 50lbs X 12, 50 X 12, 50 X 10, 50 X 10
C3 Seated Zottman Curls 25 lbs X 10, 25 X 10, 25 X 8, 30 X 4 (dropset 27.5 X 4)
Super Set (rest 20 s after D1, 1 min after D2):
D1 Close-Grip Bench Press 115 lbs X 8, 115 X 8, 120 X 6, 120 X 6
D2 Skullcrushers 55 lbs X 8, 55 X 8, 60 X 6, 60 X 6
i don't put it in but a lot of sets i can't complete the prescribed reps so i either use the rest-pause method or drop sets to get all the reps in. that's what kills!
weighed in at 150, i'm thinkin of bulking up to 170, maybe more depending how lean i am once i get there
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09-08-2009, 05:13 PM #6
- Join Date: Jun 2009
- Location: Philadelphia, Pennsylvania, United States
- Age: 34
- Posts: 4,802
- Rep Power: 2173
Diet
just got back from eating at Chili's with the mom and big bro. i'm still surprised i set some PRs in the gym today, even though i lifted at 6:30 a.m. haha. about to head off for a chemistry review at 8:00, got my protein bars and almonds ready for some in review snackage
DIET:
5:30 a.m. 1 cup dry oats, 1 scoop protein, 1 banana
PWO 1.5 scoop protein, 40g waximaize
9:15 turkey sandwich on wheat, 1 orange
12:15 turkey sandwich on wheat, 1 apple
3:30 turkey sandwich on wheat, 1 orange
6:30 steak and broccoli at Chili's
8:30 2 Detour low sugar protein bars, 1 oz almonds
before bed 1 scoop casein protein, 3 tbs flax seeds
totals: 88g fat / 331g carbs / 273g protein / 3160 calories
a little low for a bulk but only trained the shoulders and arms so no need for any huge amounts. may eat some more almonds later but i doubt it
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09-09-2009, 09:36 AM #7
- Join Date: Jun 2009
- Location: Philadelphia, Pennsylvania, United States
- Age: 34
- Posts: 4,802
- Rep Power: 2173
just got back from class, then gotta head back at 2:30 for a chemistry lab. i think i decided i'm gonna start doin 20-30 minute cardio sessions on my off days. i just feel like a bum if i'm not lifting, like today.
need to catch up on some sleep, but i have a lab report to right up and some differential equations homework to do. then a chem exam tomorrow i gotta study for. engineering degrees are no joke
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09-09-2009, 06:38 PM #8
- Join Date: Jun 2009
- Location: Philadelphia, Pennsylvania, United States
- Age: 34
- Posts: 4,802
- Rep Power: 2173
just got done taking a little break from homework/studying by playing a round of tiger woods. gotta take a break
DIET:
7:00 1 cup oats, 1 scoop ON protein, 1 banana
10:00 1 orange, 2 Detour Low Sugar Protein Bars
12:30 1 chicken sandwich on wheat
2:30 1 turkey sandwich on wheat, 1 orange
5:30 spinach, broccoli and turkey salad, 1 oz almonds, 1 tbs Natural PB with omega-3
8:00 spinach, broccoli and turkey salad, 1 oz almonds
before bed 1 scoop ON 100% Casein Protein, 3 tbs flax seed
TOTALS: 96g fat / 240g carbs / 215g protein / 2,573 calories
gotta go finish the differential equations homework, then hopefully study for the chem exam tomorrow. guess it's gonna be a late night at the rec cause i'm studying til the chem exam, which is from 8-10 p.m.
chest and back workout though, can't afford to miss it
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09-10-2009, 02:52 PM #9
- Join Date: Jun 2009
- Location: Philadelphia, Pennsylvania, United States
- Age: 34
- Posts: 4,802
- Rep Power: 2173
just got home. gonna study for the next couple of hours and then head out for my chem exam at 8:00. gonna hit up the rec after to do the old chest/back workout! here is what I did last time so we can see the improvements and what not
Superset (rest 1 min after A1, 15s after A2, 10s after A3, and 1 min after A4):
A1 Neutral-Grip Chins (palms facing in)
A2 Standing DB Shoulder Press
A3 Steep Incline DB Press
A4 Incline DB Press
Super Set (rest 1 min after B1, and 1 min after B2):
B1 Narrow Grip Lat Pulldown
B2 Iso-Lateral Incline Press
Super Set (rest 1 min after C1, and 1 min after C2):
C1 Seated Row
C2 Flat Bench DB Press
Super Set (rest 1 min after D1, and 1 min after D2):
D1 1-Arm DB Rows
D2 Incline Chest Flyes
we'll see how it goes!
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09-10-2009, 05:42 PM #10
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09-10-2009, 10:00 PM #11
- Join Date: Jun 2009
- Location: Philadelphia, Pennsylvania, United States
- Age: 34
- Posts: 4,802
- Rep Power: 2173
WOAH! what's that all about? haha, don't be talkin down on rock chalk man.
anyways, the workout was killer. pretty much PR's all around. i'm pissed cause i ended up undereating today so i'm gonna have to make up for it right now. need to plan out better next time around. i'll put up the workout tomorrow when i put up my leg workout. got **** to do right now.
leave some comments/questions/suggestion for whatever you want
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09-10-2009, 10:16 PM #12
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09-11-2009, 12:15 AM #13
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09-11-2009, 05:40 AM #14
- Join Date: Jun 2009
- Location: Philadelphia, Pennsylvania, United States
- Age: 34
- Posts: 4,802
- Rep Power: 2173
thanks man. my nutrition plan is pretty much going off of a lot of stuff on t-nation.com
i kind of carb cycle. eating above maintainance on days where i lift and eating maintainance on off/cardio days. sometimes i even eat slightly below on off days. this is all just a way of minimizing fat gain during my bulk.
my only vices are the occasional diet mr. pibb or low carb monster/rockstar. i never have cheat meals. i just enjoy eating healthy 100%, it's crazy haha
(YESTERDAY) DS = dropset
CHEST/BACK:
Superset (rest 1 min after A1, 15s after A2, 10s after A3, and 1 min after A4):
A1 Neutral-Grip Chins (palms facing in) BW X 12, 11, 10.5, 9
A2 Standing DB Shoulder Press 30 X 8, 30 X 8, 35 X 6, 35 X 6
A3 Steep Incline DB Press 30X8, 35X8, 35 X 5(DS 30X1), 35 X 4(DS 30X2)
A4 Incline DB Press 35X8, 35X8, 40X5 (DS 35X1), 40X4 (DS 35X2)
Super Set (rest 1 min after B1, and 1 min after B2):
B1 Narrow Grip Lat Pulldown 105X12, 112.5X10, 112.5X10, 112.5X8
B2 Iso-Lateral Incline Press (machine) 50X12, 50X10, 50X8 (DS 45X2), 55X6 (DS50X2)
Super Set (rest 1 min after C1, and 1 min after C2):
C1 Seated Row 105X12, 105X10, 112.5X10, 112.5X8
C2 Flat Bench DB Press 40X12, 45X10, 45X10, 50X8
Super Set (rest 1 min after D1, and 1 min after D2):
D1 1-Arm DB Rows 45X12, 50X10, 50X10, 50X10
D2 Incline Chest Flyes 27.5X12, 30X10, 30X10, 35X7 (DS 30X1)
PR's all around, just the way I like it
today is the first day of my DELOAD week. i'm glad cause I just got a virus that's going around so the workout won't be as hard to get through. i'll throw it up around 1 when i'm back
and here's a list of my supps incase anyone's wondering
ON whey protein
ON 100% Casein Protein
Scivation XTend
Controlled Labs White Flood
NOW multi-vitamin
Nature's Way Fish Oil
NOW Vitamin C
and I have ON creatine but I really want to save it until i feel i actually need it to break a plateau. I've had it for like 6 months now unopened so we'll see haha. i'll probably have to use it eventually before it expiresLast edited by ashylarryku; 09-11-2009 at 04:27 PM.
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09-11-2009, 11:48 AM #15
- Join Date: Jun 2009
- Location: Philadelphia, Pennsylvania, United States
- Age: 34
- Posts: 4,802
- Rep Power: 2173
LEGS/CORE
Super Set (Rest 1 min after entire set)
A1 Side Bridge 45s, 45s, 45s
A2 Side Bridge 45s, 45s, 45s
A3 Supinated Bridge 45s, 45s, 45s
A4 Supermans 10, 10, 10
DB Straight-Leg Deadlift
30lbs X 10
40lbs X 10
50lbs X 8
60lbs X 8
75 lbs X 6
75 lbs X 8
Leg Press (Rest-Pause Method, res 20s between each set without racking the weight)
70lbs each side 3 X 15
Super Set (rest 15s after D1, and 1 min after D2)
D1 Seated Leg Curl 70X8, 80X8, 90X4 (DS 80X4)
D2 Lateral DB Stepups 3X10 with 45lb DB for each leg
Super Set (rest 15s after E1, and 1 min after E2)
E1 Lying Leg Curl, 1 Leg at a time 30X8, 35X8, 35X4 (DS 30X4)
E2 DB Stepups 3X10 with 45lb DB for each leg
dripping sweat by the end of the session. i wanted to fall to the ground after the rest-pause method for the leg press machine. that thing completely kills you
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09-11-2009, 06:51 PM #16
- Join Date: Apr 2009
- Location: California, United States
- Posts: 341
- Rep Power: 247
I'm subbing your log as well. can you tell any difference with the white flood? im looking into getting some nitrix or some kind of pre pump before my work outs. i feel i need the xtra boost right now. i don't have enough energy for the workout generally. and ive been eating godly amounts.
Darwin!
NASM, ACE CPT... Really doesn't mean sh!t.
Aspirations: Professional Homeless person
Lifts:
I dont Even Lift.
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09-11-2009, 08:38 PM #17
- Join Date: Jun 2009
- Location: Philadelphia, Pennsylvania, United States
- Age: 34
- Posts: 4,802
- Rep Power: 2173
one bad thing about going to school with 30,000 kids: everyone gets each other sick. i feel pretty ****ty right now, gonna stay in tonight and try to catch up on some sleep. hopefully i'll be good tomorrow, if not sunday
DIET:
7:00 1 cup oats, 1 scoop ON protein, 1 banana
10:00 1 banana, 2 Detour Low Sugar Protein Bars
12:30 PWO 1.5 scoops 36g whey protein, 40g waximaize
1:30 1 turkey sandwich on wheat, 1 banana, 1/2 cup dry oats
4:30 2 eggs, 4 egg white, 2 pieces wheat bread, 1 oz almonds
8:00 spinach, broccoli and turkey salad, 1 oz almonds, 2 tbs NPB with omega-3s
before bed 1 scoop ON 100% Casein Protein, 3 tbs flax seed
totals: 104g fat / 353g carbs / 264g protein / 3,270 calories
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09-12-2009, 08:53 AM #18
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09-12-2009, 08:54 AM #19
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09-12-2009, 08:55 AM #20
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09-12-2009, 08:56 AM #21
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09-12-2009, 08:57 AM #22
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09-12-2009, 08:59 AM #23
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09-12-2009, 06:31 PM #24
- Join Date: Jun 2009
- Location: Philadelphia, Pennsylvania, United States
- Age: 34
- Posts: 4,802
- Rep Power: 2173
so i was sick yesterday and today and have just been laying around watching tv and doin some homework. i tried puttin up a video on here earlier but i could never get it to work. i was gonna start doing a song/video of the day on here but i guess not until i figure out how haha
DIET:
7:00 1 cup oats, 1 scoop ON protein, 1 banana
10:00 breakfast burrito (4 egg whites, 1 whole egg, wheat tortilla), 1 apple
12:30 breakfast burrito (4 egg whites, 1 whole egg, wheat tortilla), 1 apple
1:30 spinach, chicken, and guacamole salad, 1 apple
4:30 spinach, chicken and guacamole salad
before bed 1 scoop ON 100% Casein Protein, 3 tbs flax seed
totals: 77g fat / 211g carbs / 187g protein / 2,188 calories
so these numbers shocked me, but i've just been layin around all day so there's no reason to eat too much i guess. i am on a bulk though. i may eat an oz of almonds a little later, i don't know.
tomorrow is shoulders/arms though! hopefully i'll be feeling better, but it doesn't matter. i'll still hit it hard
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09-12-2009, 07:24 PM #25
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09-12-2009, 07:29 PM #26
- Join Date: Jun 2009
- Location: Philadelphia, Pennsylvania, United States
- Age: 34
- Posts: 4,802
- Rep Power: 2173
yeah man all of my lifts have gone up like crazy! i wish i would have started this log earlier to show everyone but i got it goin now.
i have gained a solid 15 pounds since the beginning of summer with a not too much fat. the fat is somethin you gotta accept though, and it's pretty easy to burn off if you know what you're doing.
it's all worth it in the end for those slabs of muscleMy training log:
http://forum.bodybuilding.com/showthread.php?t=133003933
"Don't unrack the bar like the bar is gonna kick your ass" - Christian Thibaudeau
"All men are created equal, some just work harder" - Defranco's Gym
Deadlift 610 x 1
Squat 455 x 1
Bench 345 x 1
1,400 Total @ BW 197 video here:
http://www.youtube.com/watch?v=WDr4a_SunYs
Subscribe to my YouTube channel for training videos almost daily:
http://www.youtube.com/user/ashylarryku?feature=watch
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09-12-2009, 08:15 PM #27
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09-13-2009, 06:44 AM #28
- Join Date: Jun 2009
- Location: Philadelphia, Pennsylvania, United States
- Age: 34
- Posts: 4,802
- Rep Power: 2173
eating my usual power breakfast of two bowls of my special oatmeal
1 bowl = 1/2 cup dry oats + 1/2 banana + 1/2 scoop ON Whey + cinnamon + sweet n low
1 bowl = 1/2 cup dry oats + 1/2 banana + 1/2 scoop ON Casein + cinnamon + sweet n low
7g fat / 85g carbs / 36g protein / 522 calories
should probably make this bigger since it's my breakfast and I'm bulking
GOOD STUFF!My training log:
http://forum.bodybuilding.com/showthread.php?t=133003933
"Don't unrack the bar like the bar is gonna kick your ass" - Christian Thibaudeau
"All men are created equal, some just work harder" - Defranco's Gym
Deadlift 610 x 1
Squat 455 x 1
Bench 345 x 1
1,400 Total @ BW 197 video here:
http://www.youtube.com/watch?v=WDr4a_SunYs
Subscribe to my YouTube channel for training videos almost daily:
http://www.youtube.com/user/ashylarryku?feature=watch
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09-13-2009, 07:50 AM #29
- Join Date: Jun 2009
- Location: Philadelphia, Pennsylvania, United States
- Age: 34
- Posts: 4,802
- Rep Power: 2173
still feeling a little sick but it's a deload week so the workout won't be as hard as usual. just have to suck it up and bust ass through it. shouldn't take over an hour. i'll post it up later
My training log:
http://forum.bodybuilding.com/showthread.php?t=133003933
"Don't unrack the bar like the bar is gonna kick your ass" - Christian Thibaudeau
"All men are created equal, some just work harder" - Defranco's Gym
Deadlift 610 x 1
Squat 455 x 1
Bench 345 x 1
1,400 Total @ BW 197 video here:
http://www.youtube.com/watch?v=WDr4a_SunYs
Subscribe to my YouTube channel for training videos almost daily:
http://www.youtube.com/user/ashylarryku?feature=watch
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09-13-2009, 05:35 PM #30
- Join Date: Jun 2009
- Location: Philadelphia, Pennsylvania, United States
- Age: 34
- Posts: 4,802
- Rep Power: 2173
new pics
SHOULDERS/ARMS (UNLOAD week, took one or two sets out of each exercise)
Superset (rest 1 min after A1 and 1 min after A2):
A1 Standing Arnold Press 30 lbs X 12, 35 X 10, 40 X 4 (dropset => 35X4)
A2 Close-Grip Chins (palms in) BW X 12, 10, 10
Triple Set (rest 10s after B1, 15s after B2, and 1 min after B3):
B1 BB Upright Rows 70 X 8, 70 X 8
B2 Bent DB Lateral Raise 10 X 12, 10 X 7 (dropset => 7.5 X 5)
B3 DB Lateral Raise 15 X 12, 15 X 12
Triple Set (rest 10s after C1, 10 s after C2, and 1 min after C3):
C1 Standing Hammer Curls 25 lbs X 12, 27.5 X 10, 30 X 10
C2 Preacher Curls 50lbs X 12, 50 X 10, 60 X 10
C3 Seated Zottman Curls 25 lbs X 10, 27.5 X 8, 30 X 8
Super Set (rest 20 s after D1, 1 min after D2):
D1 Close-Grip Bench Press 115 lbs X 8, 120 X 6, 125 X 5 (Dropset => 120 X 2)
D2 Skullcrushers 55 lbs X 8, 60 X 6, 60 X 6
here's some pictures i took today. after gaining about 15lbs avor the past 3 months. the quality sucks though, it was a cheap disposable
the camera blows but whatever, it was a disposable. i'll try to get a better oneMy training log:
http://forum.bodybuilding.com/showthread.php?t=133003933
"Don't unrack the bar like the bar is gonna kick your ass" - Christian Thibaudeau
"All men are created equal, some just work harder" - Defranco's Gym
Deadlift 610 x 1
Squat 455 x 1
Bench 345 x 1
1,400 Total @ BW 197 video here:
http://www.youtube.com/watch?v=WDr4a_SunYs
Subscribe to my YouTube channel for training videos almost daily:
http://www.youtube.com/user/ashylarryku?feature=watch
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