Average Jo-No-Mo: LizKing’s Training Log

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  1. Senior Member
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    11/22/12 (B)

    Weight (preworkout): 176

    Music: Alice in Chains – Black gives way to blue

    PWO mix: 1 Scoops Hemavol, 1 scoop Stim-free Focus XT

    Decline Bench (dumbbell) ***Superset***
    75x10
    85x10
    95x7
    100x7
    100x5
    50x20

    Kroc Rows ***Superset***
    75x10
    85x10
    95x8
    100x8
    100x8
    50x20

    Shoulder Press (dumbbell)
    50x12
    50x12
    50x12

    Incline Hammer Curls
    40x12
    40x12
    40x12

    Tri Extensions
    40x12
    40x12
    40x12

    Chin-Ups
    BWx15
    BWx15
    BWx15

    Total Time: 70 minutes



    Notes: Strength is shooting up lately. I felt pretty crappy early in the week, but coming back together now. I'm really feeling this stack start to shine! I'm excited as this run is really working well, so far. I took the time to hammer out some reps last night & this morning before the festivities begin. About to eat & eat & eat - this stack & the holidays were made for each other The wife has even made a few comments on how I look lately

    UR Spray - holding me in more of a recomp mode despite higher cals & fat & carbs
    Anabeta - strength, appetite, and thirst are thru the roof
    DAA - libido is high - great mood about 30 minutes after taking
    AD-3 - joints a little creaky in the morning, but looking tight
    http://anabolicminds.com/forum/powerlifting-strongman/240580-road-derby-cup.html

  2. Senior Member
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    Eat up y'all! Happy turkey day!
    http://anabolicminds.com/forum/powerlifting-strongman/240580-road-derby-cup.html
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    Happy thanksgiving bro,nice work and updates.going to get a lil session in myself,already had A big breakfast!
    SERIOUS NUTRITION SOLUTIONS
    mack @ seriousnutritionsolutions.com
    "Revolutionizing Sports Nutrition, One Product At A Time"
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  4. Senior Member
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    11/24/12 (A)

    Music: Alice in Chains – Music Bank (boxed set)
    weight (preworkout): 181

    PWO: 1.5 Scoops Maniac, 1 scoop RecoverPro

    Warm-up – moderate pace – 10min approx –

    Hack Squat
    160x10
    180x10
    200x10
    210x10
    230x2
    230x3

    Good Morning
    90x10
    110x10
    130x10
    150x8
    150x8
    150x10

    Back Squat (a2g)
    180x5
    135x15

    Hungarian Split Squat
    45x10
    45x10
    45x10

    Lying Leg Curl (Dumbbell between feet)
    45x12
    45x12
    45x12

    Standing Calf Raises
    200x20
    200x20

    Seated Calf Raises (using 5” block) (each leg)
    135x20
    135x20

    Time- 75min
    http://anabolicminds.com/forum/powerlifting-strongman/240580-road-derby-cup.html
  5. Senior Member
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    11/25/12 (B)

    Weight (preworkout): 174

    Music: Rush – Live in Rio

    PWO mix: 1 Scoops Hemavol, 1 scoop Stim-free Focus XT

    Decline Bench (dumbbell) ***Superset***
    75x10
    95x10
    105x6
    105x3
    105x2
    55x20

    Kroc Rows ***Superset***
    75x10
    95x10
    105x6
    105x6
    105x6
    55x20

    Shoulder Press (dumbbell)
    55x10
    55x10
    55x10

    Incline Hammer Curls
    40x11
    40x11
    40x11

    Tri Extensions
    40x11
    40x11
    40x11

    Chin-Ups
    BWx10
    BWx10
    BWx10
    BWx15
    BWx15

    Total Time: 70 minutes
    http://anabolicminds.com/forum/powerlifting-strongman/240580-road-derby-cup.html
  6. Senior Member
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    11/27/12 (A)

    Music: Alice in Chains – Music Bank (boxed set)
    weight (preworkout): 178

    PWO: 1.5 Scoops Hemavol

    Warm-up – moderate pace – 10min approx –

    Hack Squat
    160x10
    180x10
    200x10
    220x10
    220x5 * - grip failures
    220x9 * - grip failures

    Good Morning
    90x10
    110x10
    130x10
    140x10
    140x10
    140x10

    Back Squat (a2g)
    180x6
    135x15

    Hungarian Split Squat
    40x10
    40x10
    40x10

    Lying Leg Curl (Dumbbell between feet)
    45x12
    45x12
    45x12

    Standing Calf Raises
    200x20
    200x20

    Seated Calf Raises (using 5” block) (each leg)
    135x20
    135x20

    Total Time - 60 min
    http://anabolicminds.com/forum/powerlifting-strongman/240580-road-derby-cup.html
  7. Senior Member
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    11/28/12 (B)

    Weight (preworkout): 177

    Music: Alice in Chains – Music Bank (boxed set)

    PWO mix: 1 Scoops Volatile, 1 scoop RecoverPro

    Decline Bench (dumbbell) ***Superset***
    70x10
    80x10
    90x10
    90x10
    90x9
    50x25

    Kroc Rows ***Superset***
    70x10
    80x10
    90x10
    90x10
    90x10
    50x25

    Shoulder Press (dumbbell)
    55x10
    55x10
    55x10

    Incline Hammer Curls
    40x12
    40x12

    Tri Extensions
    40x12
    40x12


    Chin-Ups
    BW+30x8
    BW+30x8
    BW+30x8
    BW+30x7

    Total Time: 60 minutes
    http://anabolicminds.com/forum/powerlifting-strongman/240580-road-derby-cup.html
  8. Senior Member
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    Gotta catch up on a couple updates! Now that the turkey day is past, on to the rest of the holidays , I mean festivities.....


    I took a couple sessions to really work on pushing the weight up a bit - made some progress, except that my total times were rising up as well. So this week I decided to pull back a touch on weight & get my overall workout pace back into 60 minutes or less. I've been trying to sneak in a little cardio as time allows to help this goal -

    Just got my new dip belt last night - so I can finally start moving up in weighted chins - This weekend I may try to max on those, as the 30lbs I put on this morning was no problem at all. I was reading on the LeanGains site that Martin had a goal of a weighted chin with his BW on the belt. That kinda sounds like an interesting goal to go after -

    As far as supps go - everything is rocking -

    Anabeta - I'm hungry & feel good
    AD-3 - man sometimes mornings are really achy - debating dropping down to 1per day maybe 2eod
    UR Spray - I'm holding onto abs (albeit not perfect), even with tons of food lately -

    DAA - libido has been thru the roof. I was apprehensive with this when I started, as I can be prone to anxiety at certain times of the year - Once it built up in my system, I feel great - Here's something I'm pondering:

    I picked up the prodigy/d-test combo on NP - so right now I'm sitting on 3 (120ct) bottles of DAA - I also picked up 2 each of ABE & EP. (I basically dropped my supp budget for the next quarter in the past 2 days...) I was thinking after this AB, AD-3, DAA run - I would wait a couple months & jump into ABE, EP, DAA again closer to spring - I'm trying to conserve cash, so I was thinking of dropping the DAA to 3 caps per day instead of 4, so that my DAA I currently have would cover both of these runs.

    Am I doing myself a huge disservice lower the DAA from 3 to 2.25g?
    http://anabolicminds.com/forum/powerlifting-strongman/240580-road-derby-cup.html
  9. Diamond Member
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    There you go bro!!! Progress! Goodmornings are lookin good!!!
    Purus Labs Anabolic Titan/Rep
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  10. Senior Member
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    Thanks man! Yeah I've been feeling those GDs for sure!!!

    My weakest link lately it seems is my grip. I've got straps but trying to avoid them - I feel it's just as much a mental thing as it is being weak physcially... I notice I'll be focusing a lot on my fingers at certain times & it'll just drain the focus for the lift.
    http://anabolicminds.com/forum/powerlifting-strongman/240580-road-derby-cup.html
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    Quote Originally Posted by LizKing531
    Thanks man! Yeah I've been feeling those GDs for sure!!!

    My weakest link lately it seems is my grip. I've got straps but trying to avoid them - I feel it's just as much a mental thing as it is being weak physcially... I notice I'll be focusing a lot on my fingers at certain times & it'll just drain the focus for the lift.
    Grip just comes without assistance
    Purus Labs Anabolic Titan/Rep
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  12. Senior Member
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    Yeah - I was thinking I'd need to just tough it out & keep holdin' tight - let my body adjust to it. Finger strength isn't lacking (I've been playing hand-percussion for 15+ years), but "mid-hand" seems to be my weak spot -
    http://anabolicminds.com/forum/powerlifting-strongman/240580-road-derby-cup.html
  13. Senior Member
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    Getting some new equipment!!!! Going tomorrow to check out a few different multi-bench with squat rack setups - adjustable bench (incline, decline, leg bars, curl pad), rack with adjustable height & set up for benching or squatting, (if it fits) pull down tower. I've been looking at a few different ones - called on them - turns out they're all from the same guy! Not a dealer, just some dude with a bunch of gear - should be fun!
    http://anabolicminds.com/forum/powerlifting-strongman/240580-road-derby-cup.html
  14. Senior Member
    LizKing531's Avatar
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    Got the rack last night!!! Helluva deal too! Just barely fits... warming up for legs! Updates to come!!!

    Name:  ForumRunner_20121201_090758.png
Views: 21
Size:  353.1 KB
    http://anabolicminds.com/forum/powerlifting-strongman/240580-road-derby-cup.html
  15. Elite Member
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    Hell yeah dude gotta love new stuff!
    Purus labs Rep
    doin it mountain dog style in here come along for the shred fest-http://anabolicminds.com/forum/workout-logs/229302-danbs-mountain-dog.html
  16. Senior Member
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    Quote Originally Posted by Danb2285 View Post
    Hell yeah dude gotta love new stuff!
    I've been without a decent rack or barbell for so long - I'm super pumped!
    http://anabolicminds.com/forum/powerlifting-strongman/240580-road-derby-cup.html
  17. Senior Member
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    12/1/12 – A - 178lbs

    PWO - 2 serving sample pack C4

    Music – We Made God – It’s getting colder
    - Skalmold - Baldur

    Back Squat – A2G
    150x10
    170x10
    190x6
    200x8
    210x6
    220x3
    230x2
    230x3
    205x6
    185x8
    135x15

    Good Morning
    135x10
    155x8
    175x6
    185x3

    Barbell Lunge (each leg)
    100x10
    100x10

    Lying Leg Curl – bench attachment
    45x10
    70x10
    95x6

    Standing Calf Raise – barbell on shoulders
    205x20
    205x20

    Seated Calf Raise – feet on raised block – each leg
    135x20
    135x20

    Total time – 75min
    http://anabolicminds.com/forum/powerlifting-strongman/240580-road-derby-cup.html
  18. Senior Member
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    12/2/12 – B - 180lbs

    PWO - 2 serving sample pack C4

    Music - Skalmold - Baldur

    Barbell Bench
    135x10
    155x10
    175x10
    195x6
    205x4
    215x3
    225x2
    215x3
    205x3
    185x5
    135x15

    Bent Over Barbell Row
    135x10
    155x10
    145x10
    135x10

    Barbell Shoulder Press
    95x10
    115x6
    125x3
    115x3

    Wide Grip Pull-Ups
    BWx10
    30x4
    40x2
    40x2
    30x2
    20x3
    10x5

    Lying Tri Extensions – cable*
    25x10
    35x8
    30x10

    Preacher Curls
    40x10
    60x10
    80x10

    Total Time – 75min
    http://anabolicminds.com/forum/powerlifting-strongman/240580-road-derby-cup.html
  19. Senior Member
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    Notes:

    New Weights! Finally – I have a decent bench & rack. Quite honestly it’s been so long since I’ve been able to hit it hard with anything barbell related, I’m expecting to run into a little bit of newb gains again. Everything lately has been dumbbell or barbell off the floor – inherently limiting the exercises I can do, as well as the weight I’m able to handle.

    This weekend, I took some extra time to get back in the swing of barbell moves – feeling out the motions, as well as the weight I can move. That explains why I did so many sets of squats & bench … plus my work friend that reps for Cellucor gave me some C4 samples – not bad…it’s a really tingly PW –

    I’m basically going to deload this next week, then hit it hard with a new barbell program to finish out the year.
    http://anabolicminds.com/forum/powerlifting-strongman/240580-road-derby-cup.html
  20. Senior Member
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    12/4/12 – A – 182lbs

    PWO – Maniac - 1.25scoop

    Music – Grateful Dawg

    Back Squat – A2G
    135x10
    145x10
    155x10
    160x10
    135x15

    Good Morning
    95x10
    105x10
    115x10
    120x10
    95x15

    Barbell Lunge (each leg)
    65x10
    75x10
    85x10

    Lying Leg Curl – bench attachment
    45x10
    55x10
    65x10

    Standing Calf Raise – barbell on shoulders
    135x20
    135x20

    Seated Calf Raise – feet on raised block – each leg
    95x20
    95x20

    Total time – 55min

    Notes:

    The stack is still rocking – the wife is noticing changes. The scale has been showing that I’m holding approx 4 new lbs. Lower ab fat is still hanging on, although I think it’s hanging on out of spite, at this point. Vascularity is still way high, especially since I’m eating way over calories lately. I haven’t logged my cals lately as I usually have enough trouble getting cals in, so I’m focusing on eating & not psyching myself out with too many numbers… The wife’s a healthy clean-eating vegetarian, so I’m just getting lots of food, but still staying away from junk.

    During this light week, I'm going to get a good program laid out to maximize the movements that I've been missing out on - Like I said in a previous post, it's been so long since I've had a good bench & rack, that I'm kinda expecting to see some newb gains just from being able to hit movements like back squats or barbell bench with good weight.

    Anabeta – other than I can’t take this on an empty stomach (makes dosing around fasted workouts basically impossible) – I seem to be filling out in a much more pleasing fashion than usually happens around the holidays. I notice that when taken with plenty of carbs, I seem to get a wicked pump going after eating.

    AD-3 – I’ve had to drop back the dosage EOD – feeling way too creaky & crappy some mornings. I’m staying pretty dry looking, especially considering I’m at a consistent calorie surplus

    DAA – Libido is staying strong. Aggression is solid in the gym. I notice a sort of alert calm after taking. Did I mention libido is staying strong?
    http://anabolicminds.com/forum/powerlifting-strongman/240580-road-derby-cup.html
  21. Diamond Member
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    Killin it my brother! Great progress!
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  22. Senior Member
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    Thanks man!

    Between the good mornings & squats, my back has really felt it - I'm taking this week to regroup & get focused on finishing out the year. Getting back into lifting was my "new year's resolution" (well...started in Oct-Nov of last year) - I'll be anxious to get some new progress pics up, showing what this year has done for me
    http://anabolicminds.com/forum/powerlifting-strongman/240580-road-derby-cup.html
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    Looking good bro. I'm liking the music inclusion of the log. Mine will be the same way once it gets going here in a few days.
  24. Senior Member
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    Quote Originally Posted by BoneDaddy View Post
    Looking good bro. I'm liking the music inclusion of the log. Mine will be the same way once it gets going here in a few days.
    Thanks man! I'll be keeping an eye out for your log!

    I decided to start listing music after one incident in particular - I decided to play the movie "Naked Gun 33 1/3" in the background on a chest day. One of my last bench sets, I overheard a really funny line mid-press - I almost knocked out some teeth as I couldn't help but chuckle & just friggin lost the weight.....
    http://anabolicminds.com/forum/powerlifting-strongman/240580-road-derby-cup.html
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    Quote Originally Posted by LizKing531 View Post
    Thanks man! I'll be keeping an eye out for your log!

    I decided to start listing music after one incident in particular - I decided to play the movie "Naked Gun 33 1/3" in the background on a chest day. One of my last bench sets, I overheard a really funny line mid-press - I almost knocked out some teeth as I couldn't help but chuckle & just friggin lost the weight.....
    I've gotten to where my workouts suffer if I don't have the right music. There's always 1 song that stands out during a workout and it's different everyday. It's all in y head I'm sure, but still.....

    and I love The Naked Gun movies. "Thats a nice beaver you have there." "Thanks, I stuffed it myself!" F'ing classic.
  26. Senior Member
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    Quote Originally Posted by BoneDaddy View Post
    I've gotten to where my workouts suffer if I don't have the right music. There's always 1 song that stands out during a workout and it's different everyday. It's all in y head I'm sure, but still.....

    and I love The Naked Gun movies. "Thats a nice beaver you have there." "Thanks, I stuffed it myself!" F'ing classic.
    Definitely agree with ya - Pantera - Vulgar Display of Power - seems to be a PR maker for me....

    Hehehe - yeah - that's exactly why I can't lift with those playing... I can't help but laugh -
    http://anabolicminds.com/forum/powerlifting-strongman/240580-road-derby-cup.html
  27. Senior Member
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    12/5/12 – B – 180lbs

    PWO – 1.5 Scoops Maniac

    Music – Grateful Dawg

    Barbell Bench
    135x10
    145x10
    155x10
    160x10
    135x15

    Reverse Grip Bent-Over Row
    65x10
    75x10
    85x10
    90x10
    65x15

    Overhead Barbell Shoulder Press
    65x10
    75x10
    85x10
    90x10

    Wide Grip Pull-Ups (weightxreps)
    10x10
    20x8
    20x10
    BWx10

    Tri-Extensions – Cable/Rope Handle
    20x10
    25x10
    30x10

    Curls - w/ Preacher pad – Cable/Rope Handle
    20x10
    25x10
    30x6


    Notes:

    Worked up a good sweat. Taking this week to deload & adapt to new exercises. I’m really feeling the difference in going to barbell after running dumbbells for so long, but that will clear up quickly – really just trying to figure out the numbers again. I was pretty well adapted to the breakdown of my old weights & movements, just getting acquainted to something new -

    Trying to figure out how I want to tackle tri & bi exercises this go round – my new setup has a cable tower, so I’ve been experimenting with using it, but not really sure how I like it.

    Preacher curls have historically given me forearm pain after a bit, but tentatively that’s what I’m going with this next go round – I’ll switch up if I run into issues
    http://anabolicminds.com/forum/powerlifting-strongman/240580-road-derby-cup.html
  28. Senior Member
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    12/7/12 – A – 180lbs

    PWO – Maniac - 1.5scoop

    Music – Grateful Dawg, Jet-Get Born Again

    Back Squat – A2G
    135x10
    145x10
    155x10
    160x10
    135x15

    Good Morning
    95x10
    105x10
    115x10
    120x10
    95x15

    Barbell Lunge (each leg)
    65x10
    75x10
    85x10

    Lying Leg Curl – bench attachment
    45x10
    55x10
    65x10

    Standing Calf Raise – barbell on shoulders
    135x20
    135x20

    Seated Calf Raise – feet on raised block – each leg
    95x20
    95x20

    Total time – 45min

    Notes: Easy peasy - I didn't even notice that my rest breaks had shortened up enough to allow me to get thru this workout 10 minutes faster than last time. The weight is feeling light, joints are feeling good & I'm ready to get back to moving some weight - deloads: the necessary evil

    I've got some surprises in the works - new link coming soon
    http://anabolicminds.com/forum/powerlifting-strongman/240580-road-derby-cup.html
  29. Senior Member
    BoneDaddy's Avatar
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    Nice job bro! look forward to the link!
  30. Senior Member
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    Couple of updates coming - I've been slacking getting updates done on the weekends..

    12/8/12 – B – 177lbs

    PWO – 1 Scoop Maniac

    Music – NIN – The Fragile (Left)

    Barbell Bench
    135x10
    145x10
    155x10
    160x10
    135x15

    Reverse Grip Bent-Over Row
    65x10
    75x10
    85x10
    90x10
    65x15

    Overhead Barbell Shoulder Press
    65x10
    75x10
    85x10
    90x10

    Wide Grip Cable Pull-downs
    40x10
    50x10
    60x10
    70x10

    Tri Push-downs – Standing - Cable/Rope Handle
    20x10
    25x10
    30x10

    Barbell Curls
    55x10
    65x10
    75x10


    Notes: One more deload – definitely feeling ready to get this show on the road…
    http://anabolicminds.com/forum/powerlifting-strongman/240580-road-derby-cup.html
  31. Senior Member
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    12/10/12 – A – 178lbs

    PWO – Hemavol - 1.5scoop

    Music – Punk-O-Rama Vol. 1

    Back Squat – A2G
    165x10
    185x10
    205x10
    225x5
    245x3 *PR
    205x8

    Good Morning
    115x10
    135x10
    155x10
    175x10
    195x3 *PR
    155x10

    Barbell Lunge (each leg)
    115x10
    135x3 – ended early……

    Lying Leg Curl – bench attachment
    70x10
    95x9
    105x4

    Standing Calf Raise – barbell on shoulders
    255x20
    255x20

    Seated Calf Raise – feet on raised block – each leg
    135x20
    135x20

    Total time –50min

    Notes: Everything was feeling great – moving up in squats & good mornings.

    Ran into a weird pain with lunges. Started down for my 3rd rep. As I got to the bottom, a shooting/searing pain lit up a tiny spot on my tailbone. I was able to get back up to start & rerack the weight safely, but…WOW…that hurt. Felt like a tiny tear or something on the upper right side of my tailbone into the glute. I was able to finish the rest of my workout without pain, but I will need to watch out for that in the future – not get too greedy & to keep strict form.
    http://anabolicminds.com/forum/powerlifting-strongman/240580-road-derby-cup.html
  32. Senior Member
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    12/11/12 – B – 178lbs

    PWO – 1.5 Scoops Volatile

    Music – NIN – The Fragile (right)

    Barbell Bench
    135x10
    185x10
    205x6
    225x3
    205x6
    195x4
    185x4

    Reverse Grip Bent-Over Row
    95x10
    115x10
    135x10
    155x10 *PR
    135x10
    115x10

    Overhead Barbell Shoulder Press
    95x10
    115x10
    135x10
    155x1 *PR
    115x8

    Wide Grip Pull-Ups (weightxreps)
    30x6
    40x3
    50x2
    30x5
    BWx5

    Tri-Extensions – Cable/Rope Handle
    30x15
    30x15
    Barbell Curls
    95x10
    95x10

    Notes: Didn’t want to get out of bed this morning, but did it anyway… Got a couple PRs out of it. From memory, that’s probably close to a bench PR, but not sure so I’m giving myself the 250lbs mark as a goal – over that will be PRs. Historically, I’ve rarely had access to barbell equipment, so dumbbells have more often been my game.

    That pain showed up a little again this morning on my heavy bench sets – definitely some sort of tear. Not bad, just gotta keep an eye on it – I’ll probably alter my next leg day to help it repair.

    I’m just waiting on the UPS man, then the fun can really get going –
    http://anabolicminds.com/forum/powerlifting-strongman/240580-road-derby-cup.html
  33. Professional Member
    Mack411's Avatar
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    Nice on the bench numbers,how you like volatile?
    SERIOUS NUTRITION SOLUTIONS
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    "Revolutionizing Sports Nutrition, One Product At A Time"
  34. Senior Member
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    Thanks man - I'm getting up there, slowly but surely

    I like Volatile - the taste is pretty decent, mixes good. The pumps & energy are great - nothing super crazy intense, but always a solid PWO
    http://anabolicminds.com/forum/powerlifting-strongman/240580-road-derby-cup.html
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    Quote Originally Posted by LizKing531 View Post
    Thanks man - I'm getting up there, slowly but surely

    I like Volatile - the taste is pretty decent, mixes good. The pumps & energy are great - nothing super crazy intense, but always a solid PWO
    I've heard a lot of good things,but I like the ones that are super intense!
    SERIOUS NUTRITION SOLUTIONS
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    "Revolutionizing Sports Nutrition, One Product At A Time"
  36. Senior Member
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    Hemavol + Volatile

    It's solid energy - once I drink it, I know I'm locked into working out. For me, super high stims give me a wicked crash after working out - this doesn't really do that.
    http://anabolicminds.com/forum/powerlifting-strongman/240580-road-derby-cup.html
  37. Elite Member
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    Quote Originally Posted by LizKing531
    Hemavol + Volatile

    It's solid energy - once I drink it, I know I'm locked into working out. For me, super high stims give me a wicked crash after working out - this doesn't really do that.
    i agree. i add bulk agmatine and cm to mine. the mellow stim feeling is just right at 1 scoop
    LG Sciences forum representative
    www.lgsciences.com
    http://anabolicminds.com/forum/company-promotions/249846-lg-sciences-would.html
  38. Senior Member
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    Question: Deadlifts - how can I work them into my current routine?

    Add another day? (i.e. ABC rest ABC rest, or A rest B rest C rest) Or substitute out some exercises?

    Currently: A B rest A B rest, etc

    A)
    Back Squat – A2G
    Good Morning
    Barbell Lunge (each leg)
    Lying Leg Curl – bench attachment
    Standing Calf Raise – barbell on shoulders
    Seated Calf Raise – feet on raised block – each leg

    B)
    Barbell Bench
    Reverse Grip Bent-Over Row
    Overhead Barbell Shoulder Press
    Wide Grip Pull-Ups
    Tri-Extensions – Cable/Rope Handle
    Barbell Curls
    http://anabolicminds.com/forum/powerlifting-strongman/240580-road-derby-cup.html
  39. Senior Member
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    Name:  ForumRunner_20121212_123903.png
Views: 71
Size:  384.0 KB
    http://anabolicminds.com/forum/powerlifting-strongman/240580-road-derby-cup.html
  40. Senior Member
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    Soo......just gonna leave this right here.....


    The Ultimate Swoll – LizKing logs NLA’s Ultimate Stack-sponsored
    http://anabolicminds.com/forum/powerlifting-strongman/240580-road-derby-cup.html
  

  
 

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