Time to be Critiqued 365 days In korea, Backer goes on a Recomp mission

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    Time to be Critiqued 365 days In korea, Backer goes on a Recomp mission


    So, Im gonna log My year in korea, With No family distractions it makes it alot easier to really train harder, No more cutting it short to get home with joey or anything. I was at the Palmetto Cup a few weeks back chatting with some guys and One mentioned that with my size I could be a force on stage if i was willing to shed some fat. I never wanted to do it. Im more of a eat big get big lift big, Im not for showy, " beach muscles" Im a guy that likes to move numbers and the higher the better.

    Over the last few years its taken an awful lot to bust My genetic limit, **** it was impossible to gain any size or weight, ofcourse along the way came marriage, Kid, Mortgage all that fun **** so My diet went to **** as well. Now I know I said Im not for being all showy, But I dont want to be a fat bastard that ive become Either.


    SO having a full year away maybe I can do this, Slowly and Proper, I Fear losing strength and Muscle and everytime Ive attempted to "cut" once the scale dipped so did I. So im gonna attempt to do this In phases, Im gonna log my food, supps usage, thoughts , and lifts. id like to be here next yr looking back over this journal and seeing some change.

    I Train Using Eric Broser's Power / Rep Range / Shock system. Welcome! PrrsTraining.com

    Ive been using it 6 months and its by far one of the better routines ive used.
    My Supp usage will change often but Nothing to exotic, As will My focus and nutrition, Im not gonna jump right in Im gonna acclomate myself ROK and get used to being alone again as well

    Current supps
    Powerful 20 caps a day
    HMB 500mg caps 6 grams a day

    RPM and our New Anabolic in beta testing ( pre workout)
    Regneration-X from ALRI for Post workout

    Xtend
    Bulk BCAA

    Flax Oil from NOW with every meal
    Occasional Nootropic like PEA, l-huperzine A and Piracteam

    Protein shakes 5 times a day
    Neovar Creatine from Applied
    Osteobolin-C from applied

    for night time ALRI Lean dreams is off the chain

    Things will change soon, when Im done with Powerful and HMB soon after a few weeks Ill go right IGF-2 from Applied

    Ill Post pics every month or 2 for critque, and different Points of view
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    Be easy on me but yes im fat

    Be nice Here are my current pics

    Current stats as of June 29th 2007
    Weight 241lbs
    Ht 6'4
    Years training Seriously 9

    Measurements ( all measurements are cold unflexed because that is how I am all day except lifting)
    Chest (underneath Armpits) 48 inches
    Chest ( around shoulders) 57 inches
    Neck 17.5 inches

    Arms Cold relaxed 16.5 inch
    Forearms 15 inch

    Quads 26 inch
    Calves 17 inches
    waist 34 inch

    I have no idea what my B/F prob 30%

    Area's of major focus Quads, Stomach, and Shoulders I never hardly ever do abs, Ill hit them 2-3 times a week but nothing extravagent just because its the end of my lift and Im beat and ready to roll

    Currently i do 30 min of low inten, cardio 3 times a week after work ( 4 hrs after lift) once I get to korea Ill up the cardio right now im doing it to kill time before I have to pic up Junior

    So without further ado Here is My fat ass


    Cold flex attempt


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    Wow can't wait to read this, good luck bro!
    •   
       

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    You're not 30% BF you nutsack! lol
    I'd guess you at 15% max.

    Some posing training and calf raises and you could compete against half the people I've seen in shows, here in about 2 weeks. lol

    Seriously though, stick with it man...... you know you can do whatever you set your mind to.
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    Oh yea been waiting for this log!!!

    Bro the new Anabolic is unreal!!! HOW ARE YOU like it so far!!

    The pics dont look bad at all man! Thick boy you are time to get shredded!!!!
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    I got my new anabolics, babyyyyyyyy!! Envelope was unsealed, with the wrong address.... but it made it here!!!!!!!!!
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    I love the new ****, such a perfect stack with rpm

    Ok so today finished up week 9 now i rest for a week

    the way p/rr/s works its 3 3week cycles on lifts then a week off to rest. i just finished up shock legs today and im due for a rest im exhausted and I need a week to lay around soo Im leaving for myrtle beach til july 5th to play some golf, swim and eat seafood. My last week of relaxation with the fam before i leave at teh end of july

    Woke up 4 powerful 2 HMB 2 RPM 2 flax oil

    5 hard boiled eggs 3 tbsp Peanut butter and 40 gram shake

    before my lift 1 serving of xtend 4 scoops 4 powerful 3 rpm 3 beta from applied 2 hmb
    Todays lifts

    Narrow stance squats ( i mean narrow Like standing at attention heals touching)

    185x12 supersetted with Stiff legged deadlifts 185 x15

    5 sets total

    Leg extensions supersetted with Lying leg curls

    160x15 ext 120 x 12

    Leg adductor and abductor machines ( the gyno cologist machines)

    Close legs 135 x13 supersetted with spread legs 85 x12

    Ive seen many bb'ers do these to help fill out the inner thighs Ive been doing them for 2 months now and the only downfall is when I walk My inner thighs rub together all the time so now its smooth with no hair lol but its adding thickness so ill take it.

    Calves where Hybrid calf set

    Standing calf raises 120 x 8 toes out x8 toes in step off standing calf raises toes out x8 toes in x8 then 45lb plate on my toes and toe raises x8 that is 1 set for 4 sets total

    post workout
    2 scoops of regen -x 4 powerful 2 hmb

    1 family package of tuna and a shake later

    ive snacked on fruit all day but ive been running errands as well
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    Quote Originally Posted by Lanbane View Post
    You're not 30% BF you nutsack! lol
    I'd guess you at 15% max.
    Yeah, nutsack!



    I agree...nowhere near 30% bro! Good luck and thank you for your service!
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    Quote Originally Posted by Lanbane View Post
    I got my new anabolics, babyyyyyyyy!! Envelope was unsealed, with the wrong address.... but it made it here!!!!!!!!!
    HEHE I FEAR ALL THE AN REPS ON THIS AT THE SAMETME!!! WE COULD TAKE OVER THE WORLD!!!!!
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    Quote Originally Posted by buffhunk29 View Post
    HEHE I FEAR ALL THE AN REPS ON THIS AT THE SAMETME!!! WE COULD TAKE OVER THE WORLD!!!!!
    Or beat down other rep teams..... picture "Anchorman". Buff, you be the guy w/ the trident. OB seems like a chainsaw guy. I'll hold out the grenade.
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  11. She thinks my traps'rrrr sexy!
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    Quote Originally Posted by Lanbane View Post
    Or beat down other rep teams.....
    Bring it. A lot of us got a hold of some AN new anabolic too!
  12. O.G. Appnut
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    SS, don't mess with a man with a lot of RPM, a ton of new anabolics, and 6 Aspire capsules.
    Applied Nutriceuticals Representative
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  13. She thinks my traps'rrrr sexy!
    supersoldier's Avatar
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    Quote Originally Posted by Lanbane View Post
    SS don't mess with a man with 6 Aspire capsules.
    You're on your own there buddy!
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    A well placed sexual innuendo wins every time on the internet. lol
    Applied Nutriceuticals Representative
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    hahahahahahahaha


    but its so true
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    HAHA and AN TEAM HAS SOME OF THE BEST!
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    OB, What kind of restrictions you lookin on on gettin supplements over there? Very unfamiliar with military processes... military presses yes, processes no.
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  18. O.G. Appnut
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    Oops double post Good find! You're on your way..... now check out my latest post on BB.com.... screen name.... not Lanbane..... it'll take some investigative talent to find which AN rep I am there!!!!!!!
    Applied Nutriceuticals Representative
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  19. Senior Member
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    no real restrictions that i know of, just like everything else. nothing illegal.

    its a APO addy so to the states its an american address so i can order anything and recieve anything.

    as long as its legal i can get it
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    OB,

    I think you are under estimating yourself! Man all you have is a little touch up work to do. Being that I am an old Marine Sgt and since you are going to Korea I'll guess you are either in the Army or Air Force so here is a little Marine Corps motivation for you when you start to go easy on your training!

    [nomedia="http://www.youtube.com/watch?v=VYVBlXGuVYg&mode=relat ed&search="]YouTube - Broadcast Yourself.[/nomedia]

    Me and mine are going to be at Myrtle Beach the 8th through the 12th. Just missed you.
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    damn tht sucks man, im here right now chilling just hit 2 golf courses today i felt highclass golfing here lol

    i love MB thanks for the vid and kind words enjoy the beach

    that video was so freakin awesome man the memories oh how i miss them lol

    i may be a drill instructor on my next enlistment, so many people tell me I should be because of my size and discipline

    god it amps meup. that bid makes me want to squat lol im sadistic
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    Stay away from the "drinky girls," while you're in Korea .
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    So i just spent a Pleasant 7 days at the beach Playing golf, swimming , jogging and eating seafood. I played at some of the nicest Golf courses ive seen, it was insane, I really didnt belong out there lol.

    I ate apporx, 150lbs of Crab and clams. But I think I burned 11000 calories in the ocean on the boogy board, The surf was rough for a few days and the rip current was crazy, One day my legs were actually sore.

    I really needed the full week off from the gym, Im mentally and physically ready to tear **** up on monday

    First order of Business is My Methyl-e cycle Pulsed

    first 2 weeks will be 40 mgs a day only dosing on days I lift finishing the last 3 weeks at 50mgs a day. On days off a low dose of DHEA will be taken. Im looking to minimize sides and supression since a SERM is out of the question. Ill be utilizing OTC PCT products as well as RPM daily and IGF-2 during the final few weeks running igf-2 for a total of 12 weeks
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    Quote Originally Posted by Lanbane View Post
    You're not 30% BF you nutsack! lol
    I'd guess you at 15% max.

    Some posing training and calf raises and you could compete against half the people I've seen in shows, here in about 2 weeks. lol

    Seriously though, stick with it man...... you know you can do whatever you set your mind to.
    lol Ya i know i think somebody's been sniffing glue again.
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    Okey doke, First day back to the gym after mY rest
    Week 1 Power week.

    Breakfast at 0530
    2 packs of oatmeal 2 tbsp Peanutbutter
    Bananna
    1 Protein shake
    2 rpm
    2 Flax oil caps

    0830
    1 kiwi
    3 scoops of xtend

    0930 Shake with water
    3 rpm
    3 AN new beta anabolic
    2 Methyl-e

    1015 workout

    Flat bench
    285x5
    295x4
    305x3
    305x3

    Incline
    225x6
    235x4
    235x4

    Cable cross
    110x5
    110x5

    Dips leaning forward
    2x10

    Standing 2 arm Db press ( tri's)
    120x8
    120x8
    120x6
    120x6
    largest DB we have

    standing Cable pushdowns
    150x8
    150x8
    150x8
    Thats the whole rack

    single arm reverse pulldowns
    85x6
    85x6
    85x6

    afterwards I had 2 tuna sandwhiches
    2 scoops of regen-x from alri
    2 plumbs

    2pm apple

    3pm 20 min low inten run

    5pm I had a carberific dinner because I have heavy dedifts tommarow
    spaghetti, garlic bread and meatballs

    4 neovar 2 flax oil



    not bad today i expected to be alot weaker then i normally am after 8 days off
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    Well My son is sick, His daycare on base had one case of salmonella on base and for 3 days he has had 104-105 temps, and has been real sick
    so needless to say i got no sleep last night so today freakin sucked ass. it figures to it was back and bi's my fav day.

    today ive eaten oatmeal, tuna hoagie, 4 apples, 2 kiwi's and 3 shakes. im so irritable with my lifts that im not gettin to detailed on the food.

    230pm 2 methyl-e 3 rpm 3 beta serving of xtend

    Lat pulldowns

    220x6
    240x6
    260x6

    Deadlifts since i only work deads on Power week after warmup i usually just 1 and 2 rep out

    405x2
    415x1
    425x1
    435x1

    We dont have a t-bar for rows so I just put a barbell in a corner and loaded it with 5 plates

    5 plates x4 for 3 sets

    Barbell curls

    125x6
    125x5
    135x4
    135x4

    Single arm DB concentration curls

    50lbx4
    50lbx4
    50lbx4

    REverse grip barbell curls

    65x6
    65x6
    65x6

    Cable Hammer grip curls

    135x4
    155x4
    200x2

    afterwards
    2 scoops of regen-x
    2 methyl-e

    then 3 scoops of substance WPI 45 min later

    just feeling pissed off
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    mid week day off today, just relaxing and recovering. nice middle back soreness from deads yesterday
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    So today sucked, My son has confirmed salmonella posioning, that coupled with Myw ifes Grandfather prob wont make it another 2 weeks which means they have to fly to pa so they wont be here when I leave for korea. Mentally i just wasnt with it today.

    Leg day and a 12 hr shift at work to boot.

    Now I squt below parallel being long legged when I squat to parallel I dont feel it, To me its not up for debate i sit my ass on the ground practically, its th eway I do it

    so after warm up and 225 for 10 real good deep stretching squats i tried to go to work

    285x6 wasnt too bad pretty easy nice stretch in teh hips

    315x5
    315x5
    335x4
    350x3 i had a harder time gettin out of the hole on these, I need more hammy work

    375 x1 good deep slow stretch it felt nice

    Leg extensions i dont care really what the opinions are on leg ext. i do them I like them, it gives me a chance to try to carve some detail

    205x6
    205x5
    205x5
    205x5
    205x5 with a pause at the top of each. the prob is i recover so fast i feel ready to go after 2 min rest, the protocol for the lifts are almost 4 min but hell i hate waiting.

    leg press High and far apart to try and isolate my hammys, i dont typicall do hammy work on power day just indirect stuff with squat

    625x5
    625x5
    625x5

    calve work for me will always be high rep lots of reps deep stretching nd controlled movements, its been the best the last 6 months for me

    325 x8 for 6 sets total standing calf machine deep stretch on the way down

    typical supp. protocal food was sporadic throughout the day since we are working 12's all thru the weekend

    ill prob do shoulders tomm since work made me miss them yesterday
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    Sorry to hear about your son OB. Hope he gets better soon. Nice Squats!!!
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    i love working ( wasting) 12 hrs on a saturday

    I did shoulders today

    I started with Arnold presses

    65x6
    65x6
    65x6
    65x6

    Behind the neck military press on smith machine ( i like these because they help on my range of motion and flexability

    135x6
    135x6
    135x6
    135x6

    seated lateral raises

    35x5
    35x5
    35x5

    front raises
    30x5
    30x5
    30x5

    and then some rotator cuff work then ran for 20 min and left


    food intake sucked ass today, low calories suck
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    Alrighty So yesterday started Rep range week, Now if u havent used this routine before this isnt a week to have a ego trip. In most cases the weight is lowered by 50-60 lbs from last week and the reps are doubled even tripled. It was so hard to do this when i first got started, My whole life I trained for power 3-6 reps. SO cutting the weight in half to double up really hit me in the ego. Luckily for us we build muscles not ego's in the gym. This week Ill use diff exercises and switch up the order as well as the rest in between sets is cut in half no more then 2 min i stay about 90 sec. The tempo is also faster as i work on explosiveness and speed

    Yesterday was chest and tri's

    Incline Bench

    195x10
    205x9
    225x8
    225x8
    225x6

    Hammer Press

    2 plates each side
    x12
    x12
    x12

    Decline Press
    155x16
    155x16
    155x16

    Tri's

    Dips 3 sets 12

    Underhand Cable Pull down
    120x15
    120x15
    120x15
    120x15


    Overhead Rope extensions

    150x20
    150x20
    150x20

    My tri's love to work and I dont really feel much unless I hit higher reps
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    Its amazing, what words from someone else can do to lift your spirits

    So today is day 9 of 12 hr shifts, Im beat to hell. getting up at 5am not coming home til 8pm only to eat and go back to bed, motivation is lacking and I found myself looking for reasons to skip today's lift. None the less back and Bi's are my fav days so i pressed on.

    Not even Caffiene could put me in the mood, But the words of My Flight chief whom just arrived back to the states from korea a few weeks back really sparked me today.

    I was doing some real wide grip lat pull downs when he came up to me and said

    " Joe your Back has really come along this past yr, Its your money maker the width and cut is gonna be insane"

    Well that really uplifted My spirits and lead to a great lift.

    I started with super wide grip lat pulldowns. I had wrapped the very end of the handle. Also ive been working on flexibility so I pulled behind my neck instead of infront like I normally do ( i feel comfortable with No pain, im already aware of dangers)

    after warmup

    170x10
    170x10
    170x10
    170x10

    Barbell Bent over rows. I like to stand on a platform and bend to a 90 degree angle. I gripped Outside the finer mark at the end of the bar to really really hit My outside

    105x12
    105x12
    105x12
    105x12

    the only downside is staying so far bent over the blood rush is no fun haha. but really gripping wide is great. I cant do much weight as I do with a normal grip but the pump was nice.

    Seated Cable row

    150x15
    150x15
    150x15
    150x12

    Back hyperextensions came next then On to Bi's

    The only real Issue I have with training Bi's on rep range day is the fact that after my 3rd exercise ROM comes into play as I generate a pump that causes some issues and RPM doesnt help that

    Barbell Curls

    75x12
    75x12
    75x12
    75x12
    75x12

    Seated Incline db curls

    25x13
    25x13
    25x13
    25x13

    by the 3rd set I was already feeling it. The Knot in the center of My bi that would not allow me to flex all the way I really had to dig thru these

    Standing DOuble Bi cable curls

    40x15
    40x15
    40x15

    **** it Im done, i couldnt bend my arms anymore

    I worked on forearms with wrist curls and rope curls and left

    im down to around 235, I walk .5 miles every morning at 5 am I wake up mix up some aminos and glutamine chug it down with 2 rpm and go walk at a moderate pace. Im only on week 2 of methyl-e so can comment yet
    __________________
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    Quote Originally Posted by Outside Backer View Post
    Its amazing, what words from someone else can do to lift your spirits

    So today is day 9 of 12 hr shifts, Im beat to hell. getting up at 5am not coming home til 8pm only to eat and go back to bed, motivation is lacking and I found myself looking for reasons to skip today's lift. None the less back and Bi's are my fav days so i pressed on.

    Not even Caffiene could put me in the mood, But the words of My Flight chief whom just arrived back to the states from korea a few weeks back really sparked me today.

    I was doing some real wide grip lat pull downs when he came up to me and said

    " Joe your Back has really come along this past yr, Its your money maker the width and cut is gonna be insane"

    Well that really uplifted My spirits and lead to a great lift.

    I started with super wide grip lat pulldowns. I had wrapped the very end of the handle. Also ive been working on flexibility so I pulled behind my neck instead of infront like I normally do ( i feel comfortable with No pain, im already aware of dangers)

    after warmup

    170x10
    170x10
    170x10
    170x10

    Barbell Bent over rows. I like to stand on a platform and bend to a 90 degree angle. I gripped Outside the finer mark at the end of the bar to really really hit My outside

    105x12
    105x12
    105x12
    105x12

    the only downside is staying so far bent over the blood rush is no fun haha. but really gripping wide is great. I cant do much weight as I do with a normal grip but the pump was nice.

    Seated Cable row

    150x15
    150x15
    150x15
    150x12

    Back hyperextensions came next then On to Bi's

    The only real Issue I have with training Bi's on rep range day is the fact that after my 3rd exercise ROM comes into play as I generate a pump that causes some issues and RPM doesnt help that

    Barbell Curls

    75x12
    75x12
    75x12
    75x12
    75x12

    Seated Incline db curls

    25x13
    25x13
    25x13
    25x13

    by the 3rd set I was already feeling it. The Knot in the center of My bi that would not allow me to flex all the way I really had to dig thru these

    Standing DOuble Bi cable curls

    40x15
    40x15
    40x15

    **** it Im done, i couldnt bend my arms anymore

    I worked on forearms with wrist curls and rope curls and left

    im down to around 235, I walk .5 miles every morning at 5 am I wake up mix up some aminos and glutamine chug it down with 2 rpm and go walk at a moderate pace. Im only on week 2 of methyl-e so can comment yet
    __________________
    Awesome bro!!!
    Dirk Tanis, BA, MSci
    Chief Operating Officer, Applied Nutriceuticals
  34. Senior Member
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    SO I took the last 2 days off to catch up on rest, I leave in 10 days and the stress of leaving joey is catching me.

    Today I double dipped and hit legs and shoulders. Im just beat dead right now.
    I also swam for an hour for cardio afterwards.

    Legs

    front squats
    155x15
    155x15
    155x15

    Leg press
    275x15
    275x20
    275x50 ( i stopped 4 times but never rack just rested straight legged)

    I blew chunks after this set. Too much water and amino's

    Leg Abductor machine ( spread legs apart)
    125 x20
    125x20
    125x20
    125x15

    Bad girl machine ( legs close together)
    135x15
    135x15
    135x15

    Lying Leg curl
    90x15
    90x15
    90x15
    90x15
    90x15

    Hybrid Calf training using leg press

    toe press
    225x7 toes out 225x7 toes in
    stand up on platform
    7 toes out 7 toes in

    stand on ground

    7 toes out 7 toes in

    that is one set 42 reps total i did that for 3 sets. totally killer

    Shoulders

    Standing Behind the neck military press

    135x12
    135x12
    135x12
    135x12

    Behind the back lateral cable raises
    35x15
    35x15
    35x15
    35x15

    Cable Front raises
    30x15
    30x15
    30x15
    30x15

    then using the 25lb DB's I worked on some rotator cuff exercises and finished up with hanging leg raises 4 sets of 20

    i literally feel like hell. sheer exhaustion. but i feel so accomplished

    next week is hell week.

    i dropped my cals to 500 under maint all week. this morning before the gym though I needed a boost so I ate 6 hard boiled eggs and 5 slices of wheat toast with jelly for breakfast. I knew Id need it for todays workout

    the scale showed 230. Im dropping a bit faster then I though so Im gonna ease up a bit ont eh calorie counting

    workouts like todays burn a tone of cals. with little rest and high reps i bet in the 1.5 hrs I burned 600 cals easily
    toes-on-the-nose.blogspot.com Deployed blogging
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    Good work OB. Keep it up and will continue to visit your log on regular basis.
  36. Senior Member
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    i appreciate the support, the real nitty gritty happens in about 2 weeks when i officially land in ROK
    toes-on-the-nose.blogspot.com Deployed blogging
  37. Senior Member
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    so yesterdays lift was chest and tri's shock week all drop sets and super sets. im feeling the pin today

    BB bench

    285 x8
    260x6
    225x4
    wtf was I thinking doing this much early on. i failed at the second set so i dropped the weight

    260x6
    240x4
    225x2

    260x8
    240x4
    225x2 I was flat out burnt by going to heavy during the first set. being in a good mood and over confident has its disadvantages

    Incline Hammer press supersetted with decline BB press

    2 plates each side x8 ss to decline bench 185 x6

    5 sets total

    Low Cable Cross drop set

    60x8 60x8 60x8
    40x6 40x6 40x6
    25x4 25x4 25x4

    Triceps

    Standing Behind the Neck 2 handed DB press
    95x8 85x6 70x4 65x2
    100x8 85x6 70x4 65x2
    95x8 85x6 70x4 65x2

    Standing Cable Pushdowns Over hand and under hand super set

    Im using the lat pull down machine for these because the weight is heavier and less pullies give me a better lift

    Overhand pushdown 100x6 100x6 100x6 100x6 100x6
    Supersetted with
    Underhand Pulldown 80x6 80x6 80x6 80x6 80x6


    Then finsihed up with 4 sets of dips at bodyweight 10 reps each


    No tri pain, all chest pain today

    at this point starting week3 of Methyl-e pulsing 2 things come to mind. either the pulsing protocol isnt working for me, or this compound is working for me

    there could be a possiblity that it hasnt kicked in yet, but there is no change in anything

    I have just 8 days left with the family that coupled with getting my house ready to sell, and getting ready to leave im a busy dude, But no work is nice
    toes-on-the-nose.blogspot.com Deployed blogging
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    alrighty todays lifts

    Food intake was nice. 4 hardboiled eggs, 3 pieces of wheat toast and a shake

    supp intake 2 flax oil

    workout was 3 hrs later 3 rpm 3 AN beta anabolic ( my last 3 ) and 2 methyl-e

    Rack pull ups supersetted with 1 arm cable Rows

    rackpull x8 ss Cable 1 arm row 100x8
    5 sets total

    Bent over barbell rows super setted with close grip pulldowns

    155x8 SS 175x6 5 sets total

    back hyper extensions 5 sets of 10 and I was pretty spent as I sped thru the sets with little rest

    Biceps

    Standing DB curl Drop set

    set1 set2 set3 set4

    45x8 45x8 45x8 40x6
    35x6 35x6 35x6 30x4
    25x4 25x4 25x4 20x2

    doing drop sets on bi's kill me, I never really rest long enough and each set by the time i hit 3rd set im struggling

    Seated concentration ezbar curls supersetted with standing db hammer curls

    65x8 40lb db x6 set1
    65x8 40lb db x6 set2
    65x8 40lb db x6 set3


    Standing behind the back forearm curls supersetted with reverse forearm barbell curls

    70x12 70x6 set1
    70x12 70x6 set2
    70x12 70x6 set3

    Not a bad workout popped 2 more methyl e and 2 scoops of regen x and headed home for some tuna, cardio today consisted of shampooing my rugs and getting my house ready for the realtor to see ( we are selling)

    now im cramping in my outter bi and it sucks
    toes-on-the-nose.blogspot.com Deployed blogging
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    sorry for the lack of updates, i basically havent been to the gym ive been packing up and spending time with my son and wating lots of food lol
    toes-on-the-nose.blogspot.com Deployed blogging
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    when are you leaving?

    tell your wife and boy they can log on here and we will keep them company!
  

  
 

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