Dual Log, Anabolic Algorithm Stack (sponsored by MAN)

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  1. Quote Originally Posted by RegisterJr View Post
    Shhh!! Don't let Mischelle hear you! My garage needs a good half-day also.

    I'm excited to go kill some legs today! It'll be my last leg day for at least 15 days.
    How come no legs for 15 days?


  2. Quote Originally Posted by Misfit28 View Post
    That DOMS gonna be terrible when you start back
    I hope so. I LOVE DOM's!
    “Care for the flock that God has entrusted to you. Watch over it willingly, not grudgingly—not for what you will get out of it, but because you are eager to serve God. ... lead them by your own good example.” 1 Peter‬ 5:2-3‬
    •   
       


  3. Quote Originally Posted by drewsicle3210 View Post
    15??
    No. You must do some boat/scallop squats
    I MAY do legs when I come back to work one day. I will do something while I'm there...
    “Care for the flock that God has entrusted to you. Watch over it willingly, not grudgingly—not for what you will get out of it, but because you are eager to serve God. ... lead them by your own good example.” 1 Peter‬ 5:2-3‬

  4. Quote Originally Posted by wasme View Post
    How come no legs for 15 days?
    I leave Friday flyer work for my scallop-snorkeling-fest and am on vacation for ten days, with the exception of one day that I have to come back and work because I was short of taking that day off by 4 min's. I will work something out that day I come back, but I'm not sure what.
    “Care for the flock that God has entrusted to you. Watch over it willingly, not grudgingly—not for what you will get out of it, but because you are eager to serve God. ... lead them by your own good example.” 1 Peter‬ 5:2-3‬

  5. Have an excellent time my friend!
    •   
       


  6. Quote Originally Posted by wasme View Post
    Have an excellent time my friend!
    Thanks, bro. It's going to be awesome as long as the rain simma's!
    “Care for the flock that God has entrusted to you. Watch over it willingly, not grudgingly—not for what you will get out of it, but because you are eager to serve God. ... lead them by your own good example.” 1 Peter‬ 5:2-3‬

  7. I did get my workout in, I just raced all day yesterday preparing for the vacation.

    ___________
    YESTERDAY

    7/15/12
    Legs

    Pre:
    -2x PR XT
    -10g BCAA's mixed with water
    -2.5g Creatine

    - 1/2 scoop GAMEDAY by MAN

    Intra:
    Water

    Post:
    2 Nolvadren XT w/ meal 1

    1:30 :
    2 PR-XT w/ meal 4

    4 pm:
    2 PR-XT, post meal 5
    _________________

    Lower body stretches---

    Treadmill W/U:
    4.2x2

    Upper Body Stretches---

    Workout Log, one large super-set:

    ________________

    Barbell Squat

    W/U Set 1 : 135x3
    Set 2 : 225x10
    Set 3 : 275x10
    Set 4 : 275x10
    Set 5 : 275x8
    Set 6 : 225x12
    Set 7 : 225x13
    |
    One Leg Extension 160

    Set 1 : 120x9
    Set 2 : 120x10
    Set 3 : 120x9
    Set 4 : 100x10
    Set 5 : 110x9
    Set 6 : 70x16
    |
    Leaning Calf Raises (pad at lower back).

    Set 1 : 580x18 (toes straight)
    Set 2 : 580x20 (toes inward)
    Set 3 : 580x18 (outward)
    Set 4 : 580x21 (s)
    Set 5 : 580x18 (in)
    Set 6 : 400x29 (s)
    |
    Standing Leg Curl

    Set 1 : 140x7
    Set 2 : 140x9
    Set 3 : 140x9
    Set 4 : 120x10
    Set 5 : 130x10
    |
    Notes

    a) I felt like I could've hit a PR on squats but I felt a little shaky on set one, and after doing extensions and curl I didn't want to test my legs. Yes, I was being a vagina.
    “Care for the flock that God has entrusted to you. Watch over it willingly, not grudgingly—not for what you will get out of it, but because you are eager to serve God. ... lead them by your own good example.” 1 Peter‬ 5:2-3‬

  8. Nice squat numbers!! I bet you could of hit that PR!!

  9. And who doesnt like a good vagina....
    Nutraceutical Innovations
    AMINDS15 - 15% code
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  10. No workout yesterday because of a PT test this morning. I had fully intended on doing the run, but I was not allowed to. I have to get cleared by the surgeon first.
    The events that I did do, I did pretty good. 64 Pushups (that were counted) and 80 situps. Ran out of time on the situps so I was 2 short of max. 11 shy of max on pushups. I did, however, execute more than enough pushups, but I guess my form was off on some of them.

    Moving on, Going to hit the gym at 1130-1200 to do today's workout. I will make up yesterdays workout on Saturday.

  11. Quote Originally Posted by drewsicle3210 View Post
    No workout yesterday because of a PT test this morning. I had fully intended on doing the run, but I was not allowed to. I have to get cleared by the surgeon first.
    The events that I did do, I did pretty good. 64 Pushups (that were counted) and 80 situps. Ran out of time on the situps so I was 2 short of max. 11 shy of max on pushups. I did, however, execute more than enough pushups, but I guess my form was off on some of them.

    Moving on, Going to hit the gym at 1130-1200 to do today's workout. I will make up yesterdays workout on Saturday.
    Congrats on your test results bro..

  12. Quote Originally Posted by wasme View Post
    Congrats on your test results bro..
    Thanks bro! A little poopy because I didn't do the run, but i will in a few weeks.

  13. 16 July 13

    Weight- 190.3

    2 PR-XT @ 0345 with peanut butter sandwich

    2 Nolvadren XT @ 0600 after PT test

    2 PR-XT @ 1430 pre-workout
    1 scoop Gameday @ 1430

    2 PR-XT 1630 post workout shake

    Shoulders and Triceps

    Cage Presses 140
    Set 1 : 115x6
    Set 2 : 95x10
    Set 3 : 105x10
    Set 4 : 115x6
    |
    Leaning reverse extension burnouts 33.33
    Set 1 : 25x10
    Set 2 : 25x8
    Set 3 : 25x6
    Set 4 : 20x10
    |
    Decline ISO Press; per arm 112 ??
    Set 1 : 45x20
    Set 2 : 80x12
    Set 3 : 80x12
    |
    Weighted Tricep Dips 39.67
    Set 1 : 35x4
    Set 2 : 0x6
    Set 3 : 25x8
    Set 4 : 0x5
    Set 5 : 35x4
    Set 6 : 25x4
    Set 7 : 0x4
    |
    Six-Ways 19.5
    Set 1 : 15x9
    Set 2 : 10x10
    Set 3 : 15x4
    Set 4 : 10x5
    |
    High Pulley Overhead Tricep Extension 80
    Set 1 : 50x15
    Set 2 : 60x10
    Set 3 : 60x10
    |
    Notes
    1. Pretty decent workout. Great pump, super vascular.
    2. These were paired in order to make 3 supersets. It is not pissible most day to superset the whole routine. Too many people and very small gym.
    3. I don't have that reverse iso shoulder press machine at my gym, so i used that other one, which is a chest and tricep machine.
    4. Getting tired of not having so many different pieces of equipment. I might try to start going to the big gym at 0430, and that would give me a strict 60 minutes to do my workout, maybe 1 hour an 15 minutes.
    ****ty.

  14. Quote Originally Posted by drewsicle3210 View Post
    16 July 13

    Weight- 190.3

    1. Pretty decent workout. Great pump, super vascular.
    2. These were paired in order to make 3 supersets. It is not pissible most day to superset the whole routine. Too many people and very small gym.
    3. I don't have that reverse iso shoulder press machine at my gym, so i used that other one, which is a chest and tricep machine.
    4. Getting tired of not having so many different pieces of equipment. I might try to start going to the big gym at 0430, and that would give me a strict 60 minutes to do my workout, maybe 1 hour an 15 minutes.
    ****ty.
    Nice work, brother! I still can't get right on those 6-ways. My shoulders are, by far, my weakest muscle. Too much neglect in the previous years.

    I do my workouts in about an hour to 100. It doesn't give much rest time, but I'm guaranteed to hit failure!

    Yes, your gym sucks.
    “Care for the flock that God has entrusted to you. Watch over it willingly, not grudgingly—not for what you will get out of it, but because you are eager to serve God. ... lead them by your own good example.” 1 Peter‬ 5:2-3‬

  15. 7/16/12
    Shoulders/Triceps

    Pre:
    -2x PR XT
    -10g BCAA's mixed with water
    -2.5g Creatine

    - 1/2 scoop GAMEDAY by MAN

    Intra:
    Water

    Post:
    2 Nolvadren XT w/ meal 1

    1:30 :
    2 PR-XT w/ meal 4

    4 pm:
    2 PR-XT, post meal 5
    _________________

    Lower body stretches---

    Treadmill W/U:
    4x1, 7.5x1

    Upper Body Stretches---

    Cage Presses 133

    Set 1 : 95x12
    Set 2 : 115x2
    Set 3 : 95x4
    Set 4 : 85x10
    Set 5 : 65x10 (behind the head/slow neg)
    |
    Leaning reverse extension burnouts, alternating direction of the palm

    **(Don't know what the actual weight is on this machine. I'll try and use one that has poundage next time)

    Set 1 : 27.5x8
    Set 2 : 20x5
    Set 3 : 15x5

    Set 4 : 27.5x5
    Set 5 : 20x4
    Set 6 : 15x4
    Set 7 : 10x4

    Set 8 : 22.5x7
    Set 9 : 17.5x4
    Set 10 : 10x4
    Set 11 : 0x0

    Set 12 : 15x8
    Set 13 : 10x10
    |
    Medicine Ball Slams 28.5

    Set 1 : 15x27
    Set 2 : 15x25
    Set 3 : 15x23
    |
    Reverse Inclined ISO Shoulder Press; per arm 65

    Set 1 : 50x8
    Set 2 : 50x7
    Set 3 : 40x10
    Set 4 : 50x9
    |
    Weighted Tricep Dips 50.17

    Set 1 : 35x13
    Set 2 : 1x7

    Set 3 : 35x11
    Set 4 : 1x10

    Set 5 : 35x10
    Set 6 : 1x10

    Set 7 : 1x16
    |
    Six-Ways 16
    Set 1 : 15x2
    Set 1 : 10x6
    Set 1 : 5x2

    Set 4 : 10x6
    Set 4 : 5x4
    |
    Dumbbell Side Bend 120

    Set 1 : 80x15
    Set 2 : 80x10
    Set 3 : 60x16
    |
    High Pulley Overhead Tricep Extension 168

    Set 1 : 120x12
    Set 2 : 120x12
    Set 3 : 120x11
    Set 4 : 90x13
    |

    |
    Notes
    “Care for the flock that God has entrusted to you. Watch over it willingly, not grudgingly—not for what you will get out of it, but because you are eager to serve God. ... lead them by your own good example.” 1 Peter‬ 5:2-3‬

  16. 6 ways are a KILLER! Burn so good

  17. Quote Originally Posted by RegisterJr View Post
    7/16/12
    Shoulders/Triceps

    Pre:
    -2x PR XT
    -10g BCAA's mixed with water
    -2.5g Creatine

    - 1/2 scoop GAMEDAY by MAN

    Intra:
    Water

    Post:
    2 Nolvadren XT w/ meal 1

    1:30 :
    2 PR-XT w/ meal 4

    4 pm:
    2 PR-XT, post meal 5
    _________________

    Lower body stretches---

    Treadmill W/U:
    4x1, 7.5x1

    Upper Body Stretches---

    Cage Presses 133

    Set 1 : 95x12
    Set 2 : 115x2
    Set 3 : 95x4
    Set 4 : 85x10
    Set 5 : 65x10 (behind the head/slow neg)
    |
    Leaning reverse extension burnouts, alternating direction of the palm

    **(Don't know what the actual weight is on this machine. I'll try and use one that has poundage next time)

    Set 1 : 27.5x8
    Set 2 : 20x5
    Set 3 : 15x5

    Set 4 : 27.5x5
    Set 5 : 20x4
    Set 6 : 15x4
    Set 7 : 10x4

    Set 8 : 22.5x7
    Set 9 : 17.5x4
    Set 10 : 10x4
    Set 11 : 0x0

    Set 12 : 15x8
    Set 13 : 10x10
    |
    Medicine Ball Slams 28.5

    Set 1 : 15x27
    Set 2 : 15x25
    Set 3 : 15x23
    |
    Reverse Inclined ISO Shoulder Press; per arm 65

    Set 1 : 50x8
    Set 2 : 50x7
    Set 3 : 40x10
    Set 4 : 50x9
    |
    Weighted Tricep Dips 50.17

    Set 1 : 35x13
    Set 2 : 1x7

    Set 3 : 35x11
    Set 4 : 1x10

    Set 5 : 35x10
    Set 6 : 1x10

    Set 7 : 1x16
    |
    Six-Ways 16
    Set 1 : 15x2
    Set 1 : 10x6
    Set 1 : 5x2

    Set 4 : 10x6
    Set 4 : 5x4
    |
    Dumbbell Side Bend 120

    Set 1 : 80x15
    Set 2 : 80x10
    Set 3 : 60x16
    |
    High Pulley Overhead Tricep Extension 168

    Set 1 : 120x12
    Set 2 : 120x12
    Set 3 : 120x11
    Set 4 : 90x13
    |

    |
    Notes
    Woo hoo!! Volume!!!

  18. That's a lot of volume for an hour.. rest period 30-45 seconds? Nice...

  19. 17 July 13

    2 PR-XT @ 0400
    1/2 scoop Gameday and 1 scoop Endurance @ 0400

    2 PR-XT @ 0600
    2 Nolvadren XT @ 0600
    (With post workout shake)

    Close-Grip Front Lat Pulldown 186.67
    Set 1 : 100x12
    Set 2 : 120x11
    Set 3 : 140x10
    Set 4 : 140x10
    |
    Body Row N/A
    Set 1 : 0x12
    Set 2 : 0x11
    Set 3 : 0x10
    Set 4 : 0x10
    |
    Lawnmowers 106.67
    Set 1 : 70x10
    Set 2 : 75x10
    Set 3 : 80x10
    Set 4 : 80x10
    |
    Cross Body Hammer Curl 54
    Set 1 : 40x9
    Set 2 : 45x6
    Set 3 : 40x8
    Set 4 : 35x11
    |
    Notes
    1. For some reason I was totally smoked after these. I had weighted pull-ups, ez bar curls, dead lifts, and chin ups on the schedule, but I had nothing left to give.
    2. Paired in order as SSs.
    3. Overall, nice workout. I have some pretty bad hip joint pain today. I don't really know where it came from. Maybe the lawnmowers.

  20. Quote Originally Posted by wasme View Post
    That's a lot of volume for an hour.. rest period 30-45 seconds? Nice...
    Roughly. Whatever time it takes to move from one to another. I try not pause longer than that unless I feel nauseous, and that usually only happens during squats or dead lifts.

    Thanks!
    “Care for the flock that God has entrusted to you. Watch over it willingly, not grudgingly—not for what you will get out of it, but because you are eager to serve God. ... lead them by your own good example.” 1 Peter‬ 5:2-3‬

  21. Quote Originally Posted by drewsicle3210 View Post
    17 July 13

    2 PR-XT @ 0400
    1/2 scoop Gameday and 1 scoop Endurance @ 0400

    2 PR-XT @ 0600
    2 Nolvadren XT @ 0600
    (With post workout shake)

    Close-Grip Front Lat Pulldown 186.67
    Set 1 : 100x12
    Set 2 : 120x11
    Set 3 : 140x10
    Set 4 : 140x10
    |
    Body Row N/A
    Set 1 : 0x12
    Set 2 : 0x11
    Set 3 : 0x10
    Set 4 : 0x10
    |
    Lawnmowers 106.67
    Set 1 : 70x10
    Set 2 : 75x10
    Set 3 : 80x10
    Set 4 : 80x10
    |
    Cross Body Hammer Curl 54
    Set 1 : 40x9
    Set 2 : 45x6
    Set 3 : 40x8
    Set 4 : 35x11
    |
    Notes
    1. For some reason I was totally smoked after these. I had weighted pull-ups, ez bar curls, dead lifts, and chin ups on the schedule, but I had nothing left to give.
    2. Paired in order as SSs.
    3. Overall, nice workout. I have some pretty bad hip joint pain today. I don't really know where it came from. Maybe the lawnmowers.
    Nice work, Bro!

    Hmm. I wonder if there is a way to them without the hip pain....
    “Care for the flock that God has entrusted to you. Watch over it willingly, not grudgingly—not for what you will get out of it, but because you are eager to serve God. ... lead them by your own good example.” 1 Peter‬ 5:2-3‬

  22. YESTERDAY

    7/17/12
    Back/Biceps

    Pre:
    -2x PR XT
    -10g BCAA's mixed with water
    -2.5g Creatine

    - 1/2 scoop GAMEDAY by MAN

    Intra:
    Water

    Post:
    2 Nolvadren XT w/ meal 1

    1:30 :
    2 PR-XT w/ meal 4

    4 pm:
    2 PR-XT, post meal 5
    _________________

    Lower body stretches---

    Treadmill W/U:
    4x1, 7.5x1

    Upper Body Stretches---

    All one large super-set:

    __________

    One Arm Iso Lateral High Row 228

    Set 1 : 135x15
    Set 2 : 180x8
    Set 3 : 160x10
    Set 4 : 135x12

    Set 5 : 135x11
    Set 5 : 90x9
    Set 5 : 45x15
    |
    Body Row 1.53

    Set 1 : 1x12
    Set 2 : 1x16
    Set 3 : 1x13
    Set 4 : 1x11
    Set 5 : 1x12
    |
    Lawnmowers 123.33

    Set 1 : 100x7
    Set 2 : 90x11
    Set 3 : 85x10
    Set 4 : 80x10
    |
    Cross Body Hammer Curl 53.33

    Set 1 : 40x10
    Set 2 : 40x10
    Set 3 : 35x10
    Set 4 : 30x10
    |
    Weighted BTH Pull-Ups 48

    Set 1 : 45x2
    Set 2 : 35x2
    Set 3 : 25x1
    Set 4 : 0x6

    Set 5 : 35x3
    Set 6 : 25x2
    Set 7 : 0x5

    Set 8 : 0x5

    Set 9 : 0x5
    |
    EZ Bar Close Grip Curl 117

    Set 1 : 70x15

    Set 2 : 90x9
    Set 2 : 50x10

    Set 3 : 90x8
    Set 3 : 50x10

    Set 4 : 90x7
    Set 4 : 50x10
    |
    Notes
    ________________________

    TODAY
    7/18/13

    Same pre, intra, and post routine.

    Again, one large super-set:

    Bent Arm Dumbbell Pullover 99.67

    Set 1 : 65x16
    Set 2 : 65x13
    Set 3 : 65x12
    Set 4 : 65x12
    Set 5 : 65x11
    |
    Decline Ab Reach 63

    Set 1 : 45x12
    Set 2 : 25x9
    Set 3 : 0x8
    ----
    Set 4 : 45x8
    Set 5 : 25x8
    Set 6 : 0x3
    ----
    Set 7 : 25x11
    Set 8 : 0x5
    ----
    Set 9 : 25x13
    Set 10 : 0x7
    |
    Barbell Bench Press 302.5

    Set 1 : 275x3
    Set 2 : 255x4
    Set 3 : 225x7
    Set 4 : 205x6
    Set 5 : 155x10
    |
    Around the Worlds 26.67

    Set 1 : 20x10
    Set 2 : 20x8
    Set 3 : 15x10
    Set 4 : 15x10
    Set 5 : 15x10
    |
    Plate Twist 84

    Set 1 : 35x42
    Set 2 : 25x11
    Set 3 : 10x16
    ----
    Set 4 : 35x22
    Set 5 : 25x13
    Set 6 : 10x6
    Set 7 : 0x4
    ----
    Set 8 : 25x33
    Set 9 : 10x22
    Set 10 : 0x6
    ----
    Set 11 : 25x32
    Set 12 : 10x19
    Set 13 : 0x6
    |
    Butterfly

    Set 1 : 175x13
    Set 2 : 205x11
    Set 3 : 205x12
    Set 4 : 220x10
    Set 5 : 220x8
    |
    Notes
    “Care for the flock that God has entrusted to you. Watch over it willingly, not grudgingly—not for what you will get out of it, but because you are eager to serve God. ... lead them by your own good example.” 1 Peter‬ 5:2-3‬

  23. Quote Originally Posted by RegisterJr View Post
    YESTERDAY

    7/17/12
    Back/Biceps

    Pre:
    -2x PR XT
    -10g BCAA's mixed with water
    -2.5g Creatine

    - 1/2 scoop GAMEDAY by MAN

    Intra:
    Water

    Post:
    2 Nolvadren XT w/ meal 1

    1:30 :
    2 PR-XT w/ meal 4

    4 pm:
    2 PR-XT, post meal 5
    _________________

    Lower body stretches---

    Treadmill W/U:
    4x1, 7.5x1

    Upper Body Stretches---

    All one large super-set:

    __________

    One Arm Iso Lateral High Row 228

    Set 1 : 135x15
    Set 2 : 180x8
    Set 3 : 160x10
    Set 4 : 135x12

    Set 5 : 135x11
    Set 5 : 90x9
    Set 5 : 45x15
    |
    Body Row 1.53

    Set 1 : 1x12
    Set 2 : 1x16
    Set 3 : 1x13
    Set 4 : 1x11
    Set 5 : 1x12
    |
    Lawnmowers 123.33

    Set 1 : 100x7
    Set 2 : 90x11
    Set 3 : 85x10
    Set 4 : 80x10
    |
    Cross Body Hammer Curl 53.33

    Set 1 : 40x10
    Set 2 : 40x10
    Set 3 : 35x10
    Set 4 : 30x10
    |
    Weighted BTH Pull-Ups 48

    Set 1 : 45x2
    Set 2 : 35x2
    Set 3 : 25x1
    Set 4 : 0x6

    Set 5 : 35x3
    Set 6 : 25x2
    Set 7 : 0x5

    Set 8 : 0x5

    Set 9 : 0x5
    |
    EZ Bar Close Grip Curl 117

    Set 1 : 70x15

    Set 2 : 90x9
    Set 2 : 50x10

    Set 3 : 90x8
    Set 3 : 50x10

    Set 4 : 90x7
    Set 4 : 50x10
    |
    Notes
    ________________________

    TODAY
    7/18/13

    Same pre, intra, and post routine.

    Again, one large super-set:

    Bent Arm Dumbbell Pullover 99.67

    Set 1 : 65x16
    Set 2 : 65x13
    Set 3 : 65x12
    Set 4 : 65x12
    Set 5 : 65x11
    |
    Decline Ab Reach 63

    Set 1 : 45x12
    Set 2 : 25x9
    Set 3 : 0x8
    ----
    Set 4 : 45x8
    Set 5 : 25x8
    Set 6 : 0x3
    ----
    Set 7 : 25x11
    Set 8 : 0x5
    ----
    Set 9 : 25x13
    Set 10 : 0x7
    |
    Barbell Bench Press 302.5

    Set 1 : 275x3
    Set 2 : 255x4
    Set 3 : 225x7
    Set 4 : 205x6
    Set 5 : 155x10
    |
    Around the Worlds 26.67

    Set 1 : 20x10
    Set 2 : 20x8
    Set 3 : 15x10
    Set 4 : 15x10
    Set 5 : 15x10
    |
    Plate Twist 84

    Set 1 : 35x42
    Set 2 : 25x11
    Set 3 : 10x16
    ----
    Set 4 : 35x22
    Set 5 : 25x13
    Set 6 : 10x6
    Set 7 : 0x4
    ----
    Set 8 : 25x33
    Set 9 : 10x22
    Set 10 : 0x6
    ----
    Set 11 : 25x32
    Set 12 : 10x19
    Set 13 : 0x6
    |
    Butterfly

    Set 1 : 175x13
    Set 2 : 205x11
    Set 3 : 205x12
    Set 4 : 220x10
    Set 5 : 220x8
    |
    Notes
    Holy cow!! Great stuff. Upping the bar, I see. I see your volume, and I am going to raise you

  24. Today we are celebrating my wife's birthday, because I am off of work the rest of the week. I dropped the ball, was supposed to get up at 0500 an hit the gym, but i slept through. She won't let me go today, but I can execute these exercises at home. Luckily I have the appropriate equipment for it.

    Does anyone know the most efficient method or cost effective place to buy an olympic bar and weights? I know Dicks has a 300lb set, but I don't know how much.
    I would like to have this stuff so missing the gym won't be as detrimental.
  •   

      
     

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