wow thanks guys lol i'm gona give all this **** a try last week i did clean and jerks, for some reason i can't power clean that much i never have been able to, it just never seems to add up why i can't, i can shoulder press more than i can power clean its getting ridiculous, but my traps were ripped to shreds after doing a couple sets of them to the point i culdn't work em anymore so i just did some concentration curls and i've been doing dips a lot still just workin body weight on the dips cause already they are a lot bigger than my biceps, i've still been stickin wiht 21's and cheat curls too, seein a little bit of a result from last week justa little more cut, i'm alreayd gettin wayy more solid too after a couple workouts so i'm hopin i see a big gain within the next month or two, thanks a lot guys, o and if anyone has any input on the controlled labs stuff let me know cause i'm debating on buyin it or not, again, thanks a ton and anymore workouts or anything new to try let me know