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  1. #4291
    Aging Without Growing Old lonniej's Avatar
    Join Date: Apr 2008
    Location: Arimo, Idaho, United States
    Age: 74
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    Solid leg session..Those 205 stiff leg deads are impressive!!
    "No, I beat my body and make it my slave so that after I have preached to others, I myself will not be disqualified for the prize." --1 Corinthians 9:27

    My Workout Journal:
    http://forum.bodybuilding.com/showthread.php?t=133950541
    Reply With Quote

  2. #4292
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,631
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    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000)
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    Monday January 18, 2015 - Back, Biceps

    BACK

    Lat Pulldown
    16,13,11 x 125

    Seated Row
    13,11,11 x 125

    Stretch

    BICEPS
    -----
    Incline Curl
    15,14,13,11 x 35

    E-Z Cable Curl - Fat Gripz - 3 feet away
    12,12,11,10, x 90


    -----
    FOREARMS
    -----
    Farmers
    90 secs- x 65

    Standing Reverse EZ Curl
    9,8,8 x 45 - Slow and controlled

    4 sets of hanging leg raises between sets
    Plank x 2 mins, 30 secs
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  3. #4293
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
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    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000)
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    Originally Posted by lonniej View Post
    Solid leg session..Those 205 stiff leg deads are impressive!!
    You really think so? I can do more weight, but I find that SLDs are more about feel and contraction than weight. Also my form would not be as good, so not as effective. I know guys can go into the 300s and 400s, but like I said - to me it's about feel.

    Back and hamstrings you can't see, so those two areas are hard for most people to work properly. Like, when I see someone "working" back on the seated row and only their arms are moving? --Their entire upper body is fixed except the arms. To work the back you have to move the whole shoulder girdle.
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  4. #4294
    Infinite Goals kconnell's Avatar
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    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000)
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    Wednesday January 20, 2016 - Triceps, Chest, Delts


    TRICEPS
    Bench Dips
    15 x 45 warmup, then 14,13,12,10 x 80

    Rope Pushdowns - Start 3 feet out, then compound set after moving underneath pulley
    14-3,13-3,10-4 x 125 - Flare out at bottom

    CHEST
    Cable Crossover -- skipped
    15 x 45

    SHOULDERS
    Face Pulls - Spread rope at contraction
    15,14,12,11 x 90

    Lateral Raise
    10,9,9 x 25

    Face-Down on Bench Rear Lateral Raise
    11,11,10 x 25

    3 sets hanging leg raise
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  5. #4295
    Aging Without Growing Old lonniej's Avatar
    Join Date: Apr 2008
    Location: Arimo, Idaho, United States
    Age: 74
    Posts: 12,410
    Rep Power: 9926
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    Originally Posted by kconnell View Post
    You really think so? I can do more weight, but I find that SLDs are more about feel and contraction than weight. Also my form would not be as good, so not as effective. I know guys can go into the 300s and 400s, but like I said - to me it's about feel.

    Back and hamstrings you can't see, so those two areas are hard for most people to work properly. Like, when I see someone "working" back on the seated row and only their arms are moving? --Their entire upper body is fixed except the arms. To work the back you have to move the whole shoulder girdle.
    Yes I do think so..I believe SLDs have to been right, good form and feel as you say..This is not only effective but prevents injury..I see bad form everyday I go to the gym, makes me want to yell at someone!! I have learned the hard way over the years, bad things happen when things are not done right...
    "No, I beat my body and make it my slave so that after I have preached to others, I myself will not be disqualified for the prize." --1 Corinthians 9:27

    My Workout Journal:
    http://forum.bodybuilding.com/showthread.php?t=133950541
    Reply With Quote

  6. #4296
    Infinite Goals kconnell's Avatar
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    Thursday January 21, 2015 - Legs

    HAMSTRINGS - Superset
    -----
    Stiff-Leg Deadlifts
    10,10,10 x 205 -
    Lying Leg Curl -
    14,12,11 x 70


    QUADRACEPS
    -----
    Squat --
    7,7,7,7 x 245 (UP 20)

    SUPERSET
    Leg Press --heavy concentration on contraction
    11,10,10,9,8 x 500 (UP 15)
    Leg Press Calf
    15,12,12,12,11 x 500 (UP 15)


    CALVES
    -------
    Seated Calf
    15,13,12,11,10 x 120

    Interspersed--
    Hanging Leg Raise
    3 sets
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  7. #4297
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
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    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000)
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    Originally Posted by lonniej View Post
    Yes I do think so..I believe SLDs have to been right, good form and feel as you say..This is not only effective but prevents injury..I see bad form everyday I go to the gym, makes me want to yell at someone!! I have learned the hard way over the years, bad things happen when things are not done right...
    Well, I agree wholeheartedly with you point about form (just like prior comment about seated rows), I also agree about SLDs. But that's where, to me, the weight is not near as important as the feel. For both back and hamstring work, the stretch and full contraction is so important. Well it is for every muscle group, but more so for those since you can't see the muscles working.

    thanks!
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  8. #4298
    Infinite Goals kconnell's Avatar
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    Friday January 22, 2015 - Back, Biceps

    BACK

    Lat Pulldown
    13,11,10 x 135 (UP 10)

    Seated Row
    10,8,7 x 135 (UP 10)

    Stretch

    BICEPS
    -----
    Incline Curl
    15,14,13,10 x 35

    E-Z Cable Curl - Fat Gripz - 3 feet away
    12,11,11,10, x 90


    -----
    FOREARMS
    -----
    Farmers
    90 secs- x 65

    Standing Reverse EZ Curl
    9,8,8 x 45 - Slow and controlled

    4 sets of hanging leg raises between sets
    Plank x 2 mins, 30 secs
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  9. #4299
    Registered User JohnButz's Avatar
    Join Date: Nov 2009
    Location: Latrobe, Pennsylvania, United States
    Posts: 16,469
    Rep Power: 20669
    JohnButz has much to be proud of. One of the best! (+20000) JohnButz has much to be proud of. One of the best! (+20000) JohnButz has much to be proud of. One of the best! (+20000) JohnButz has much to be proud of. One of the best! (+20000) JohnButz has much to be proud of. One of the best! (+20000) JohnButz has much to be proud of. One of the best! (+20000) JohnButz has much to be proud of. One of the best! (+20000) JohnButz has much to be proud of. One of the best! (+20000) JohnButz has much to be proud of. One of the best! (+20000) JohnButz has much to be proud of. One of the best! (+20000) JohnButz has much to be proud of. One of the best! (+20000)
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    Nice work Keith!

    I decided I am going to bring the farmers back into the mix. I just have to rearranged a little in the basement.---actually kind of missing the commercial gym.
    Workout Log:
    https://forum.bodybuilding.com/showthread.php?t=177099771
    Reply With Quote

  10. #4300
    Infinite Goals kconnell's Avatar
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    Saturday January 23, 2016 - Triceps, Chest, Delts

    15 minutes aerobic work

    TRICEPS
    Bench Dips
    15 x 45 warmup, then 15,14,13,12 x 80

    Rope Pushdowns - Start 3 feet out, then compound set after moving underneath pulley
    14-3,13-3,12-2 x 125 - Flare out at bottom

    CHEST
    Cable Crossover -- skipped
    15 x 45

    SHOULDERS
    Face Pulls - Spread rope at contraction
    15,14,13,11 x 90

    Lateral Raise
    10,9,9 x 25

    Face-Down on Bench Rear Lateral Raise
    10,9,9x 25

    5 sets hanging leg raise
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  11. #4301
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,631
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    Originally Posted by JohnButz View Post
    Nice work Keith!

    I decided I am going to bring the farmers back into the mix. I just have to rearranged a little in the basement.---actually kind of missing the commercial gym.
    I know how you feel. Advantages/disadvantages to both.
    --------------------------------------------------------------
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  12. #4302
    Aging Without Growing Old lonniej's Avatar
    Join Date: Apr 2008
    Location: Arimo, Idaho, United States
    Age: 74
    Posts: 12,410
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    Nicwe work Keith..Hope your weekend is going well!
    "No, I beat my body and make it my slave so that after I have preached to others, I myself will not be disqualified for the prize." --1 Corinthians 9:27

    My Workout Journal:
    http://forum.bodybuilding.com/showthread.php?t=133950541
    Reply With Quote

  13. #4303
    Infinite Goals kconnell's Avatar
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    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000)
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    Originally Posted by lonniej View Post
    Nicwe work Keith..Hope your weekend is going well!
    Samr to you Lonnie. If it's a weekend, then I'm busy - that's for sure.
    --------------------------------------------------------------
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  14. #4304
    Infinite Goals kconnell's Avatar
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    Sunday January 24, 2015 - Legs

    HAMSTRINGS - Superset
    -----
    Stiff-Leg Deadlifts
    10,10,10 x 205 -
    Lying Leg Curl -
    14,13,12 x 70


    QUADRACEPS
    -----
    Squat --
    9,8,8,7 x 245

    SUPERSET
    Leg Press --heavy concentration on contraction
    11,11,9,9,10 x 500
    Leg Press Calf
    16,14,12,11,11 x 500


    CALVES
    -------
    Seated Calf
    12,12,11,11,10 x 120

    Interspersed--
    Hanging Leg Raise
    3 sets
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  15. #4305
    Infinite Goals kconnell's Avatar
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    Monday January 25, 2015 - Back, Biceps

    BACK

    Lat Pulldown
    13,11,10 x 135

    Seated Row
    10,9,8 x 135

    Stretch

    BICEPS
    -----
    Incline Curl
    15,14,11,11 x 35

    E-Z Cable Curl - Fat Gripz - 3 feet away
    12,10,11,10, x 90


    -----
    FOREARMS
    -----
    Farmers
    90 secs- x 65

    Standing Reverse EZ Curl
    9,8,8 x 45 - Slow and controlled

    4 sets of hanging leg raises between sets
    Plank x 2 mins, 30 secs
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  16. #4306
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
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    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000)
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    Tuesday January 26, 2016 - Triceps, Chest, Delts

    TRICEPS
    Bench Dips
    15 x 45 warmup, then 15,13,13,12 x 80

    Rope Pushdowns - Start 3 feet out, then compound set after moving underneath pulley
    13-4,13-4,12-2 x 125 - Flare out at bottom

    CHEST
    Cable Crossover --
    11 x 45

    SHOULDERS
    Face Pulls - Spread rope at contraction
    15,14,12,11 x 90

    Lateral Raise
    10,8,8 x 25

    Face-Down on Bench Rear Lateral Raise
    10,9,9 x 25

    3 sets hanging leg raise
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  17. #4307
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
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    Wednesday January 27, 2015 - Legs

    HAMSTRINGS - Superset
    -----
    Stiff-Leg Deadlifts
    10,10,10 x 205 -
    Lying Leg Curl -
    14,12,12 x 70


    QUADRACEPS
    -----
    Squat --
    10,10,9,8 x 245

    SUPERSET
    Leg Press --heavy concentration on the contraction
    11,11,10,10,10 x 500
    Leg Press Calf
    16,15,12,11,11 x 500


    CALVES
    -------
    Seated Calf
    12,11,11,11,10 x 120

    Interspersed--
    Hanging Leg Raise
    3 sets
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  18. #4308
    Aging Without Growing Old lonniej's Avatar
    Join Date: Apr 2008
    Location: Arimo, Idaho, United States
    Age: 74
    Posts: 12,410
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    Nice work Keith!!
    "No, I beat my body and make it my slave so that after I have preached to others, I myself will not be disqualified for the prize." --1 Corinthians 9:27

    My Workout Journal:
    http://forum.bodybuilding.com/showthread.php?t=133950541
    Reply With Quote

  19. #4309
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
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    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000)
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    Thursday January 28, 2015 - Back, Biceps

    BACK

    Lat Pulldown
    13,11,10 x 135

    Seated Row
    10,8,8 x 135

    Stretch

    BICEPS
    -----
    Incline Curl
    15,13,12,11 x 35

    E-Z Cable Curl - Fat Gripz - 3 feet away
    12,11,11,10, x 90


    -----
    FOREARMS
    -----
    Farmers Walk
    90 secs- x 65

    Standing Reverse EZ Curl
    9,8,8 x 45 - Slow and controlled

    4 sets of hanging leg raises between sets
    Plank x 2 mins, 30 secs
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  20. #4310
    Infinite Goals kconnell's Avatar
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    Saturday January 30, 2016 - Triceps, Chest, Delts

    TRICEPS
    Bench Dips
    15 x 45 warmup, then 16,14,12,12,10 x 80

    Rope Pushdowns - Start 3 feet out, then compound set after moving underneath pulley
    13-3,13-3,13-2 x 125 - Flare out at bottom

    CHEST
    Cable Crossover -- SKIPPED
    11 x 45

    SHOULDERS
    Face Pulls - Spread rope at contraction
    16,13,12,11 x 90

    Lateral Raise
    11,8,9 x 25

    Face-Down on Bench Rear Lateral Raise
    10,9,9 x 25

    3 sets hanging leg raise
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  21. #4311
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,631
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    Sunday January 31, 2015 - Legs

    HAMSTRINGS - Superset
    -----
    Stiff-Leg Deadlifts
    10,10,10 x 205 -
    Lying Leg Curl -
    14,12,12 x 70


    QUADRACEPS
    -----
    Squat --
    11,11,10,9 x 245

    SUPERSET
    Leg Press --heavy concentration on the contraction
    12,12,11,11,10 x 500
    Leg Press Calf
    16,16,13,12,11 x 500


    CALVES
    -------
    Seated Calf
    12,11,11,11,10 x 120

    Interspersed--
    Hanging Leg Raise
    3 sets
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  22. #4312
    Infinite Goals kconnell's Avatar
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    Monday February 01, 2016 - Back, Biceps

    BACK

    Lat Pulldown
    13,10,9 x 135

    Seated Row
    11,9,9 x 135

    Stretch

    BICEPS
    -----
    Incline Curl
    15,13,11,10 x 35

    E-Z Cable Curl - Fat Gripz - 3 feet away
    12,11,11,11 x 90


    -----
    FOREARMS
    -----
    Farmers Walk
    65 secs- x 75 (UP 10)

    Standing Reverse EZ Curl
    9,8,8 x 45 - Slow and controlled

    4 sets of hanging leg raises between sets
    Plank x 2 mins, 30 secs
    --------------------------------------------------------------
    Available as a rep
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  23. #4313
    Infinite Goals kconnell's Avatar
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    Posts: 13,631
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    Tuesday February 2, 2016 - Triceps, Chest, Delts

    TRICEPS
    Bench Dips
    15 x 45 warmup, then 16,15,13,12,11 x 80

    Rope Pushdowns - Start 3 feet out, then compound set after moving underneath pulley
    13-3,12-3,12-2 x 125 - Flare out at bottom

    CHEST
    Cable Crossover -- SKIPPED
    11 x 45

    SHOULDERS
    Face Pulls - Spread rope at contraction
    16,14,12,11 x 90

    Lateral Raise
    10,9,8 x 25

    Face-Down on Bench Rear Lateral Raise
    10,10,9 x 25

    3 sets hanging leg raise
    --------------------------------------------------------------
    Available as a rep
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  24. #4314
    Aging Without Growing Old lonniej's Avatar
    Join Date: Apr 2008
    Location: Arimo, Idaho, United States
    Age: 74
    Posts: 12,410
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    lonniej is a name known to all. (+5000) lonniej is a name known to all. (+5000) lonniej is a name known to all. (+5000) lonniej is a name known to all. (+5000) lonniej is a name known to all. (+5000) lonniej is a name known to all. (+5000) lonniej is a name known to all. (+5000) lonniej is a name known to all. (+5000) lonniej is a name known to all. (+5000) lonniej is a name known to all. (+5000) lonniej is a name known to all. (+5000)
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    Nice work Keith..Sent you a PM..
    "No, I beat my body and make it my slave so that after I have preached to others, I myself will not be disqualified for the prize." --1 Corinthians 9:27

    My Workout Journal:
    http://forum.bodybuilding.com/showthread.php?t=133950541
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  25. #4315
    Infinite Goals kconnell's Avatar
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    Wednesday February 3, 2015 - Legs

    HAMSTRINGS - Superset
    -----
    Stiff-Leg Deadlifts
    10,10,10 x 205 -
    Lying Leg Curl -
    13,12,12 x 70


    QUADRACEPS
    -----
    Squat --
    12,11,10,10 x 245

    SUPERSET
    Leg Press --heavy concentration on the contraction
    12,12,11,10,10 x 500
    Leg Press Calf
    16,14,12,10,10 x 500


    CALVES
    -------
    Seated Calf
    12,12,11,10,10 x 120

    Interspersed--
    Hanging Leg Raise
    3 sets
    --------------------------------------------------------------
    Available as a rep
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  26. #4316
    Registered User JohnButz's Avatar
    Join Date: Nov 2009
    Location: Latrobe, Pennsylvania, United States
    Posts: 16,469
    Rep Power: 20669
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    Originally Posted by kconnell View Post
    Wednesday February 3, 2015 - Legs

    HAMSTRINGS - Superset
    -----
    Stiff-Leg Deadlifts
    10,10,10 x 205 -
    Lying Leg Curl -
    13,12,12 x 70


    QUADRACEPS
    -----
    Squat --
    12,11,10,10 x 245

    SUPERSET
    Leg Press --heavy concentration on the contraction
    12,12,11,10,10 x 500
    Leg Press Calf
    16,14,12,10,10 x 500


    CALVES
    -------
    Seated Calf
    12,12,11,10,10 x 120

    Interspersed--
    Hanging Leg Raise
    3 sets
    Nice session Keith! After a couple years, how is your leg (skiing accident)? Any discomfort etc? Breaks can be tough to deal with, but sometimes you hear that the bone is stronger than ever.
    Workout Log:
    https://forum.bodybuilding.com/showthread.php?t=177099771
    Reply With Quote

  27. #4317
    Infinite Goals kconnell's Avatar
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    Originally Posted by lonniej View Post
    Nice work Keith..Sent you a PM..
    Thanks Lonnie!
    --------------------------------------------------------------
    Available as a rep
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  28. #4318
    Infinite Goals kconnell's Avatar
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    Originally Posted by JohnButz View Post
    Nice session Keith! After a couple years, how is your leg (skiing accident)? Any discomfort etc? Breaks can be tough to deal with, but sometimes you hear that the bone is stronger than ever.
    Thanks for remembering. Well, if you remember, I didn't heal right away. Part of it was due to no pins because the doctor thought it was "close enough" that it would heal on its own. Well, it didn't except at one end, so I had a bone stimulator (sonic pulses). That worked, but total time was 9 months. It's fine now. I've skied multiple times, and as you've seen I do a lot of weight with legs. No problems, although I get a slight tingle there when the weather is cold or very wet. The bone is actually stronger now. Amazing how the body heals itself. The bones will re-contour (restore the same shape). Since there no pins, it was slightly off, due to the range of motion is less than my other (right leg). I can do calf motions and it doesn't affect it, but it is noticeable during stretching... I can't stretch a much with the left now.

    Thank for asking!
    --------------------------------------------------------------
    Available as a rep
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  29. #4319
    Infinite Goals kconnell's Avatar
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    Thursday February 04, 2016 - Back, Biceps

    BACK

    Lat Pulldown
    13,11,9 x 135

    Seated Row
    11,10,9 x 135

    Stretch

    BICEPS
    -----
    Incline Curl
    15,13,11,9 x 35

    E-Z Cable Curl - Fat Gripz - 3 feet away
    12,12,11,10 x 90


    -----
    FOREARMS
    -----
    Farmers Walk
    65 secs- x 75 (UP 10)

    Standing Reverse EZ Curl
    9,8,8 x 45 - Slow and controlled

    4 sets of hanging leg raises between sets
    Plank x 2 mins, 30 secs
    --------------------------------------------------------------
    Available as a rep
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  30. #4320
    Registered User JohnButz's Avatar
    Join Date: Nov 2009
    Location: Latrobe, Pennsylvania, United States
    Posts: 16,469
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    Originally Posted by kconnell View Post
    Thanks for remembering. Well, if you remember, I didn't heal right away. Part of it was due to no pins because the doctor thought it was "close enough" that it would heal on its own. Well, it didn't except at one end, so I had a bone stimulator (sonic pulses). That worked, but total time was 9 months. It's fine now. I've skied multiple times, and as you've seen I do a lot of weight with legs. No problems, although I get a slight tingle there when the weather is cold or very wet. The bone is actually stronger now. Amazing how the body heals itself. The bones will re-contour (restore the same shape). Since there no pins, it was slightly off, due to the range of motion is less than my other (right leg). I can do calf motions and it doesn't affect it, but it is noticeable during stretching... I can't stretch a much with the left now.

    Thank for asking!
    Good to hear you are 100% KC! I have been fortunate in recent years to not have any major issues.---Once in a while I slightly tweak my mid-back, but it usually heals overnight.
    Workout Log:
    https://forum.bodybuilding.com/showthread.php?t=177099771
    Reply With Quote

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