No longer DYEL but still can't DTFP

[fluidZ]

Wednesday, 30/08/17 - Cycle 2, Rest Day, Eating

Five Guys Burgers And Fries

1 x AMRAP fry curls into mouth
Superset with:
1 x Double cheeseburger completed in under 5 minutes - PR
1 x Dr. Pepper

Like 2100 calories right there.

Still within my macros lol

holy **** I loled.. can't rep again yet..

Also, you need to learn to convert lb to kg and stuff..

For me, I just do your fake measurement system (which the rest of the loser world uses) as x2 then +10%

150kg *2 = 300 +10% = 330lb (off by less than a pound or .45 kilo)

So you should just do /2 then -10%

330 /2 = 165 - 10% = 148.5kg (off by 1 kilo)

Simple dude. You got this.

Now, do 3x5 practice problems.

[TheGymJim]

Thursday, 31/08/17 - Cycle 2, 3x5, Squat

Squat

Warmup Sets

20 x 8
20 x 8
40 x 5
45 x 5
50 x 5

Working Sets

70 x 5
80 x 5
90 x 4

Damn.

Front Squat

60 x 5
60 x 5
62.5 x 5

Hack Squat (45 degree machine)

50 x 10
50 x 10
50 x 10

Leg Curls

32 x 10
50 x 10
57 x 10
57 x 10

Calf raises

50 x 14*

Back squats were a little disappointing.
Last rep I stopped at the bottom and had to really push through it. Might be overly ambitious with my weight increases this cycle. I'm annoyed I couldn't get 5+ here though. On the plus side, though, I was hitting really good depth and maintaining form.

Front squats felt great. Strong and solid form.

Then just hammy exercises for balance purposes.

*Calf raises. Ouch. I pinched some muscle fibres on the last rep, I think. Sudden painful cramp. So I stopped there, did a bunch of calf stretches and went for a walk. Fortunately, it feels fine this morning but bummed I couldn't work out my calves.

All in all, decent. Just still annoyed about the back squats and calves.

[TheGymJim]

holy **** I loled.. can't rep again yet..

Also, you need to learn to convert lb to kg and stuff..

For me, I just do your fake measurement system (which the rest of the loser world uses) as x2 then +10%

150kg *2 = 300 +10% = 330lb (off by less than a pound or .45 kilo)

So you should just do /2 then -10%

330 /2 = 165 - 10% = 148.5kg (off by 1 kilo)

Simple dude. You got this.

Now, do 3x5 practice problems.

Yeah dude I'm just using a conversion calculator when I talk about lbs. I'm only doing it for you weirdos with your stupid measuring system.



Although here in the UK, we sorta use both. But for different things. So it's even more ridiculous. We measure fuel economy by Miles Per Gallon but buy fuel by the litre. We have both metres and feet on height or width restriction signs. Generally speaking, we would talk about heights of people in feet and inches and heights of literally everything else in metres. We measure beer in pints but ingredients for food in grams (incidentally, ounces I can understand, but cups?! Wtf America). The list goes on. But at least this means we're probably better at converting between both systems than anyone else

[WolfRose7]

Although here in the UK, we sorta use both. But for different things. So it's even more ridiculous. We measure fuel economy by Miles Per Gallon but buy fuel by the litre. We have both metres and feet on height or width restriction signs. Generally speaking, we would talk about heights of people in feet and inches and heights of literally everything else in metres. We measure beer in pints but ingredients for food in grams (incidentally, ounces I can understand, but cups?! Wtf America). The list goes on. But at least this means we're probably better at converting between both systems than anyone else

We also talk about people's weight in Stone.. but never lbs xD And Occasionally kg
****s messed up

[TheGymJim]

Sunday, 03/09/17 - Cycle 2, 3x5, OHP (also disco bro day)

Couldn't get down the gym yesterday as I went to Twickenham for the rugby with friends and did a lot of drinking. Macros straight down the drain yesterday but idc, I rarely get the opportunity to do fun stuff like that. Saints lost badly though

Aaaaanyway, time for some serious bro-split dbaggery

Warmup

Various rotator cuff cable exercises with light weights

OHP

Warmup sets

20 x 10
20 x 10
20 x 10
25 x 5

Working sets

35 x 5
40 x 5
45 x 5 (+1 push press)

Arnold presses
(weights per dumbbell)

16 x 10
18 x 5 (+4 regular shoulder presses)
18 x 5 (+3 regular shoulder presses)

Behind the neck presses

20 x 10
25 x 10
27.5 x 9

Lateral raises

8 x 10
8 x 10
8 x 10

Lean-away cable raises

5 x 8
5 x 10
5 x 9

Bruhhhh

EZ Bar Curls

20 x 12
22.5 x 10
25 x 10 (last 3 reps were cheat curls)

French Press

25 x 12
27.5 x 10
30 x 4

Preacher curls

20 x 12
22.5 x 10
25 x 4 (right forearm started hurting during this set so I stopped, gave myself extra rest and re-attempted)
25 x 6

V-Bar tricep pressdown

32 x 12
41 x 12
50 x 10
50 x 6

Incline dumbbell curls

8 x 10
10 x 8
10 x 8

Overhead rope tricep extensions (horizontal)

(bear in mind this is one of those matrix machines where the weights make no sense and are definitely way lighter than they say they are)

58 x 12
58 x 12
58 x 10 (drop sets @ 50 x 5, 41 x 5, 32 x 5)


So this was the bro-est thing I've done in years. Volume was a little intense. I'm thinking of maybe changing up my days to less of a bro split, so I might post my proposed PPL routine on here for a bit of critique. I'd start it after a deload. (it's hybridised with 5/3/1 and might look a bit weird, so I'd love to hear some constructive criticism)

OHP felt great today. Really strong. My arms are completely fried now and feel pumped and awesome. I've been looking at myself with a mirror like a dickhead all afternoon. Noice.

[WolfRose7]

I went to Twickenham for the rugby with friends and did a lot of drinking.

Nice xD, use to play Rugby, been sometime since I was in or saw a game.

I also skipped yesterday due to Friday drinking... oops.

OHP looks stronger than mine, though I have my +1 set tomorrow or Tuesday, so will find out soon enough.
I'd be interested in seeing the PPL

[TheGymJim]

I went to Twickenham for the rugby with friends and did a lot of drinking.

Nice xD, use to play Rugby, been sometime since I was in or saw a game.

I also skipped yesterday due to Friday drinking... oops.

OHP looks stronger than mine, though I have my +1 set tomorrow or Tuesday, so will find out soon enough.
I'd be interested in seeing the PPL

Same mate. I played scrum half in school, then I went to uni and I'd worked out a lot and I was pretty big and 6ft tall, so when the coach asked what position I played, I said "scrum half" and he pissed himself and said, "No you don't, you're playing centre." so thats when I started playing centre haha

We'll see, mate! I'll post the PPL tomorrow.

It's a bit weird, but I do think I've put it together well. It's a 2x per week PPL, so:

Push/Pull/Legs/Push/Pull/Legs/Rest

Also, there's a PPL A and a PPL B, because I'm varying the intensity vs volume so I can focus on each of the main compounds on different days, and keep following the 5/3/1 progression, if that makes any sense? I also wanted to put some focus on hypertrophy and add some variety to my workouts. Keeping it balanced has been a head scratcher, but I think it'll work. I'll be interested to see opinions.

[WolfRose7]

Same mate. I played scrum half in school, then I went to uni and I'd worked out a lot and I was pretty big and 6ft tall, so when the coach asked what position I played, I said "scrum half" and he pissed himself and said, "No you don't, you're playing centre." so thats when I started playing centre haha

LoL I'm literally the opposite, 5"10 13 stone ish at 13-14 So I was Second Row, stopped at 14 and didn't play at uni... prob be a scrum half if I had though.
Was 70kg sometimes less in my first couple of uni years.

We'll see, mate! I'll post the PPL tomorrow.

It's a bit weird, but I do think I've put it together well. It's a 2x per week PPL, so:

Push/Pull/Legs/Push/Pull/Legs/Rest

Also, there's a PPL A and a PPL B, because I'm varying the intensity vs volume so I can focus on each of the main compounds on different days, and keep following the 5/3/1 progression, if that makes any sense? I also wanted to put some focus on hypertrophy and add some variety to my workouts. Keeping it balanced has been a head scratcher, but I think it'll work. I'll be interested to see opinions.

Sounds interesting, I presume it was twice a week, once a week PPL makes no sense to me.

[TheGymJim]

LoL I'm literally the opposite, 5"10 13 stone ish at 13-14 So I was Second Row, stopped at 14 and didn't play at uni... prob be a scrum half if I had though.
Was 70kg sometimes less in my first couple of uni years.

Ha, yeah, peoples' positions change a lot based on their physical development. I still absolutely love rugby. Might look to start playing again next season. I plan on doing a lot of cardio next year because my fitness level has become pretty poor

Sounds interesting, I presume it was twice a week, once a week PPL makes no sense to me.

Yeah, indeed. I think I've done a pretty decent job. I really focused on getting it balanced and fitting in 5/3/1 in a way which didn't feel forced. Strength training is more important than hypertrophy to me, but I figured I may as well make the most of my current "bulking" cycle before I decide to shed the fat. I feel like I can quite easily train more, but put less volume into each individual bodypart. Never been a huge fan of the "bro split" and that's sort of what 5/3/1 lends itself to since you're focusing one main compound per day. Wanted to change it up. Again, I'll post it tomorrow and I'd be interested to hear your feedback and that of anyone else reading.

Don't really wanna post it on the Workout Programs subforum just yet because I know I'll just get a load of redirects to Fierce 5, and I personally hate Full Body workouts, especially because I enjoy training at a high intensity.

[TheGymJim]

OK guys, here it is.

Planning on starting this at the end of a cycle, after a deload. I'd appreciate any feedback/criticism/adjustments.

I couldn't find any pre existing program that integrated 5/3/1 into a PPL whilst allowing for a different day to focus on each compound movement, and adding a decent amount of hypertrophy, thus I created the following program.

The key idea is to hit every muscle group twice in each week to optimise my progression, without overdoing it on intensity and having a variety of different angles/rep ranges/ROM.

Simply put, we have PPL A and PPL B, with different priorities/focuses on each of the days. I've tried hard to keep the program as balanced as possible with regards to the volume and intensity of pushing vs pulling movements and posterior vs anterior chain lower body movements, and I don't believe I have anything truly unnecessary or redundant in here.

Progression for the 5/3/1 lifts is exactly as outlined in Wendler's 5/3/1. For lifts outside of that, the progression is kept very simply to this:

When I can perform an exercise for all reps on all sets with a given weight, I'll add weight.

I'd also add that I'll be deloading every 4-6 weeks on this scheme, depending on when I feel I need it within that time frame. The 5/3/1 lifts will be performed at 50-65% intensity and all of the other lifts will wither have a reduction in intensity or simply removed entirely, or replaced with other bits and pieces of assistance work, injury prevention stuff or light weight movements on exercises I seldom do.


Pull A

Deadlift - 5/3/1
Pull ups - 5 x 5
DB Rows - 3 x 10
Face Pulls - 3 x 10
CG EZ Bar Curls - 3 x 10
Incline DB Curls - 3 x 10


Push A

Bench Press - 5/3/1
DB Shoulder press/arnold press - 5 x 5
Incline Bench - 3 x 10
Behind Neck Press - 3 x 10
French Press - 3 x 10
Cable pressdown - 3 x 10


Legs A

Front Squat - 5 x 5
RDL - 5 x 5
Leg Press - 3 x 10
Leg curls - 3 x 10
Cable pull-throughs - 3 x 10
Calf Raises - 3 x 12


Pull B

Pendlay Rows - 5 x 5
Lat Pulldowns - 3 x 10
Reverse Flyes/Upright rows - 3 x 10
V-Bar Cable Rows - 3 x 10
Barbell Curls - 3 x 10
EZ Preacher Curls - 3 x 10


Push B

OHP - 5/3/1
DB Bench - 5 x 5
Dips - 5 x 5
Lateral Raise - 3 x 10
CGBP - 3 x 10
OH Rope Extn - 3 x 10


Legs B

Squat - 5/3/1
Machine Hack Squat - 5 x 5
Leg Extn - 3 x 10
GHR - 3 x 10
Cable pull-throughs - 3 x 10
Calf Raises - 3 x 12


Rest


This would simply be performed in order. Fridays will be rest days simply because I'm not gonna kid myself that I'll ever be going to the gym on a Friday. Messes with my OCD because I'd want my first workout to be on a Monday but I'll just have to get over it haha.

[wowter]

In. Personally I didn't really like 5/3/1 but curious to see what it does/will do for you.

[TheGymJim]

In. Personally I didn't really like 5/3/1 but curious to see what it does/will do for you.

Yeah I really enjoy it. I really enjoy and respond well to high intensity work, and I love doing heavy singles, so the progression scheme in 5/3/1 really works for me.

[TheGymJim]

Monday, 04/09/17 - Cycle 2, 3x3, Deadlift

Deadlift

Warmup sets

40 x 10
70 x 5
80 x 5

Working sets

117.5 x 3
135 x 3
152.5 x 3 - Mega PR


Pull ups

BW-14 x 5
BW-14 x 4
BW-23 x 5
BW-27 x 5
BW-32 x 5

Pendlay Rows

50 x 10
50 x 10
50 x 8

Lat pulldown

45 x 10
45 x 9
45 x 8

Face Pulls

27 x 12
27 x 12
27 x 12
27 x 12

Wow.

I have no idea where the hell my deadlift strength has shot up from. This **** cray. 150 was my previous 1RM on my last 5/3/1 week and I come back and smash 3 at 152.5??? Admittedly there was about 30 seconds rest between the 2nd and 3rd rep but what the hell?!

Very pleased.

Pullups also felt stronger than usual which is a good sign. Decided not to fatigue myself on bodyweight attempts and thus my incremental assitance increase was smaller. Noice.

Pendlays felt great, getting more of a feel for the form. I was pretty knackered by the time I got around to the last two exercises but no real issues. My forearms are burned out after that, though!

All in all, very pleased about today's workout

[cosm0]

IN! For your dedication to training and helping the total newbies out.

[TheGymJim]

IN! For your dedication to training and helping the total newbies out.

Thanks mate, appreciated!

[TheGymJim]

Tuesday, 05/09/17 - Cycle 2, 3x3, Bench Press

Bench Press

Warmup sets

20 x 15
20 x 15
(these interspersed with band stretching, pullaparts etc)

40 x 5
45 x 5
50 x 5

Working sets

60 x 3
70 x 3
80 x 4 - PR


Weighted chest dips

BW+8 x 5
BW+8 x 5
BW+8 x 5
BW+8 x 5
BW+8 x 4

Incline Bench Press

40 x 10
40 x 10
40 x 10

Flat Dumbbell Flyes

10 x 10
10 x 10
10 x 10


Another excellent workout. I'm feeling great this week. Bench was awesome. That 4th rep had a liiiiiiittle cheating at the end when my arse came off the bench, but I'm taking it.

Dips were awesome. Almost got every set for all the reps with the added 8KG.

Incline bench and flyes were awesome. Hit the numbers on incline bench so I can increase that next week, and flyes were a REALLY full range of motion and nice, slow eccentric. Really felt "the stretch, and the flex" haha

I decided to try a little finisher on the pec dec. A machine I haven't used in about 10 years.

Dude. **** that. Felt so weird. There's a reason I stay away from anything but knee hinge on machines. It feels so weird and unnatural to move in only one plane of motion. Feels horrible on my joints. Free weights and cables 4 lyf. I did like a set and a half and said "nah" and went home.

Stronk stuff. Very happy today.

[TheGymJim]

Thursday, 07/09/17 - Cycle 2, 3x3, Squat

Squat

Warmup sets

BW x 15
BW x 15
20 x 10
20 x 10
45 x 5
50 x 5
55 x 5

Working Sets

75 x 3
85 x 3
95 x 4


High Stance Machine Hack Squats

60 x 5
60 x 5
60 x 5
60 x 5
60 x 5

Glute-Ham Raises

BW x 10
BW+5kg plate x 10
BW+10kg plate x 10

Bench Press

50 x 10

Leg extension

39 x 10
39 x 10
45 x 10

Cable Pull-throughs

18 x 10
27 x 10
32 x 10

Standing Barbell Calf Raises

(toes on weight plates)

20 x 12
40 x 14
60 x 12


Pleased with squats, first off, especially after missing the last rep last week. Essentially added 5kg to last week which is a nice way to look at it.

The hack squats felt weird today. Like, middle back weird. Considering ditching them.

GHR felt awesome. Way too long since I did them but the machine had been broken for months.

The one set of bench press is weird af, I know. My mate was bench pressing and went for a drink while I sat there so nobody would take it, and just did a set with whatever was on the bar to kill time. Thought I might as well log it.

Everything else was just what it was tbh. Nothing really to add. Solid.

[Dorich]

Great log, congrats on your progress.

[TheGymJim]

Great log, congrats on your progress.

Thanks mate!

[JustBulk]

I love 5/3/1 too! Good luck!

[fluidZ]

OK guys, here it is.

Pull A

Deadlift - 5/3/1
Pull ups - 5 x 5
DB Rows - 3 x 10
Face Pulls - 3 x 10
CG EZ Bar Curls - 3 x 10
Incline DB Curls - 3 x 10


Push A

Bench Press - 5/3/1
DB Shoulder press/arnold press - 5 x 5
Incline Bench - 3 x 10
Behind Neck Press - 3 x 10
French Press - 3 x 10
Cable pressdown - 3 x 10


Legs A

Front Squat - 5 x 5
RDL - 5 x 5
Leg Press - 3 x 10
Leg curls - 3 x 10
Cable pull-throughs - 3 x 10
Calf Raises - 3 x 12


Pull B

Pendlay Rows - 5 x 5
Lat Pulldowns - 3 x 10
Reverse Flyes/Upright rows - 3 x 10
V-Bar Cable Rows - 3 x 10
Barbell Curls - 3 x 10
EZ Preacher Curls - 3 x 10


Push B

OHP - 5/3/1
DB Bench - 5 x 5
Dips - 5 x 5
Lateral Raise - 3 x 10
CGBP - 3 x 10
OH Rope Extn - 3 x 10


Legs B

Squat - 5/3/1
Machine Hack Squat - 5 x 5
Leg Extn - 3 x 10
GHR - 3 x 10
Cable pull-throughs - 3 x 10
Calf Raises - 3 x 12


Rest


This would simply be performed in order. Fridays will be rest days simply because I'm not gonna kid myself that I'll ever be going to the gym on a Friday. Messes with my OCD because I'd want my first workout to be on a Monday but I'll just have to get over it haha.

Aren't you still a beginner? This looks like a lot of volume...

Definitely interested to see if you can add as much weight as me / wolf each week.. We are all around the same strengths for numerous lifts +/- 10-20%

[TheGymJim]

Aren't you still a beginner? This looks like a lot of volume...

Definitely interested to see if you can add as much weight as me / wolf each week.. We are all around the same strengths for numerous lifts +/- 10-20%

I wouldn't really consider myself a beginner, more of a returning lifter lol. And the PPL isn't huge on volume, being 6 exercises per session, but the frequency is high (6 days per week) so we'll see how it goes. My recovery is good and I'm not really prone to injury at all. Frequent deloads should aid with that anyway, and if it's not working for me, I can always alter what I'm doing anyway.

Thanks mate, it's definitely interesting to compare progress between the three of us. I might be overreaching a little on this cycle, so I'll be toning down the amount I'm adding next cycle in comparison. My last set rep numbers for 5/3/1 are pretty low just because I'm pushing for high intensity, so I'll be scaling it back to adding +10kg for deadlift & squat next cycle (added +20 and +15 this cycle respectively because I knew I could get it) and probably only 5kg on bench and 2.5kg on the OHP. We'll see how the final week of the cycle goes before I make the decision, though.

At the moment I'm still getting a feel for how much I can lift as I think I've made more neurological gains on my lifts and better numbers due to form improvements than really putting on much muscle, so I think it's wise to slow down the progression a little, particularly when adding a new program with higher overall volume.

I'll be starting on a slightly adjusted version (due to feedback) of the aforementioned 2x per week PPL after I take a deload, starting a week on Monday.

Thanks man, and I'll be adding today's session shortly.

[fluidZ]

I wouldn't really consider myself a beginner, more of a returning lifter lol.

I'm wondering if I'm just genetically gifted or not (srs not being ego bro I'm a totally ignorant / noob here) because this is literally my first month of barbell training, and it seems like my squat / dead are that of someone with 6 month - 1 year of training (or more) already. You can see in my bio I only ran / cycled when I was teenager...

I'm squatting 220 for 3x5 tuesday, and deads are 290 3x5 on thursday. Bench is going to be... 130 3x5 I think (lol).

I did some machine work a few years ago, and calisthenics stuff (plus military training). I don't know if that puts me out of the "untrained" category or not.. I'm just trying to figure out my genetics / strength so I can figure out how to best train.

I seriously had no freaking clue I could lift 300lbs my first week at the gym.. when that barbell came off the floor I was like "wtf just happened". I think maybe I have good leverages / am fat and perhaps that is helping me. But that could be opposite. I really don't know. I'm just trying to figure this shiz out.

But then again, my bench makes NO sense because I trained my chest / tris the most a few years ago, yet now after a month I'm still not at 1 plate for reps... but then again, I am adding weight each week (though it's pretty much RPE 10).

What do you think?

[WolfRose7]

What do you think?

I've a friend whose only been training for a few months who can Squat 220 for 6 sets of 5. Has been cutting or maintaining the whole time he's training too.
His bench is less than mine though.

Some find it easier than others, some just find certain lifts easier. There's not much point thinking about genetics for the first 5 years IMO.
Work with what you got and try and progress everything. I'd avoid comparisons mostly, too many factors in play.

[TheGymJim]

Saturday, 09/09/17 - Cycle 2, 3x3, OHP

Shoulders + Brahms

OHP

Warmup sets

20 x 10 - Superset with band pullaparts
20 x 10 - Superset with band pullaparts
30 x 5

Working sets

40 x 3
45 x 3
50 x 3 - would call this a PR, but for the fact that I had to push press to get the bar from my clavicles to my chin. I was overreaching a bit with these, to be honest.

Side lateral raises

(dumbbells)

10 x 10
10 x 10
10 x 10

Dumbbell military press

14 x 10
14 x 10
14 x 7

Cable lean-away lateral raises

9 x 10
9 x 10
9 x 10

Barbell Curl

20 x 10
20 x 10
20 x 10

French Press

25 x 10
30 x 10
30 x 7

Spider curl

8 x 10
10 x 10
10 x 10

V-Bar Triceps Pushdown

18 x 10
30 x 10
30 x 7
25 x 9

Incline Dumbbell Curls

8 x 10
8 x 10
8 x 10

Overhead rope tricep extensions (horizontal)

58 x 12
68 x 12
77 x 9


Right. Overreaching on the OHP because I couldn't resist shooting for that 50. To get the bar off my chest I had to push-press it a little as mentioned so I'm not sure how much I can count those reps.

Side laterals (both types) were hard as hell with the added weight but felt amazing and managed to minimise trap involvement on the latter one (which can recruit traps somewhat)

And then we simply have all the bro stuff. All felt nice. Good arm pump. Took a million selfies as soon as I got home and put on my Saints jersey (which is tight af) and sent them to like every girl I know lmao.

Then I sat down and ate a monster post workout meal and watched the Saints vs Tigers game, which Saints won in amazing style (great after getting dominated by Saracens last weekend) and now I'm just deciding what to do with my evening. I might even go for a run since my flatmate is currently trying to get his d*ck wet with a new girl in the next room as I type this, and I don't wanna block him, so I should get out of the house

[TheGymJim]

What do you think?

My guess is that doing all that cycling/running probably helped your leg development and confidence somewhat. You may find that you start slowing down with your progress as you... progress. Lol.

My legs are weird man. They look strong af. Really big, nice quad definition even at high bodyfat, but poverty squat

[WolfRose7]

My guess is that doing all that cycling/running probably helped your leg development and confidence somewhat. You may find that you start slowing down with your progress as you... progress. Lol.

My legs are weird man. They look strong af. Really big, nice quad definition even at high bodyfat, but poverty squat

you and me both man, I had comments about my legs when my squat was 80kg lol...

Guess if I ever get a decent squat they will be pretty good

[fluidZ]

@both of you

I have 36.83cm (14.5") calves Again, I'm shortish.. and I always think it's weird my legs look bigger than the guys (and trainers) at the gym.. My dad has MONSTER calves and he hasn't done any training in decades, and any serious training in even more decades.

They have always been the 1 part of me that was decent size. If my arms were that big... drool..

oh well. Back to curls and dips!

[TheGymJim]

@both of you

I have 36.83cm (14.5") calves Again, I'm shortish.. and I always think it's weird my legs look bigger than the guys (and trainers) at the gym.. My dad has MONSTER calves and he hasn't done any training in decades, and any serious training in even more decades.

They have always been the 1 part of me that was decent size. If my arms were that big... drool..

oh well. Back to curls and dips!

I just measured mine at 15.5" and that's like an inch bigger than my arms haha

[WolfRose7]

what are calves?