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SilentBob's *insert witty, topical, punny remark here* Workout Log

Ahh, here you go... a few of my favorites:

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And last but not least.... OTEP SHAMAYA :D

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Adams
 
Im in for the Keto-ness.
Wondering how this will go.
Always been interisted in this type of diet, but lack the discipline to do one myself.
 
Since bob showed an interest in Elisha Cuthbert :D
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And even a few wallpapers for you my friend
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Adams
 
Damn You Broken Hotlinks!!! Daaaaaaaaaaaaamn Yoooooooooooou!!!!!
 
Keto Day 2: Chest
10 minutes elliptical

Incline Bench: 65x10, 95x10, 135x10, 155x10, 185x8, 205x3
Flat Bench: 95x10, 135x10, 155x10, 185x10, 205x5
Decline Bench: 95x10, 135x10, 155x10, 185x10, 205x5

Seated Tricep Extensions: 60x10, 70x10, 65x10, 65x10
super-setted with
Skull Crushers: 50x10, 60x10, 60x8, 60x7
super-setted with
Close Grip Bench: 50x10, 60x10, 60x10, 60x10
super-setted with
Dips: 10, 10, 10, 9

Dietary Totals:
Meal 1
6 whole eggs

Meal 2
1 cheese stick
1/2 cup sunflower seeds

Meal 3
1 can tuna
1 cheese stick
1/4 cup sunflower seeds

Post W/O
20g Xtend

Meal 4
3 turkey sausage links
1 cheese stick

Meal 5
1 cheese stick
1/2 cup sunflower seeds
2 tbsp fish oil

Totals:
2396 calories
171g protein
50g carbs (18 fiber) = 32 impact carbs
168g fat (69poly/32mono/42sat)

Narrative:
Believe it or not, eating enough fat in the day is not as easy as it sounds. I had an alright chest day today. Still feeling week but I'm sure thursday is going to be worse, leg day.

Rugger pointed me towards turkey sausage, this stuff is the bomb! I got a sick price on walnuts today too. Huge bag for 8 bucks.

Song of the Day:
Nightwish - Last of the Wilds
[nomedia="http://www.youtube.com/watch?v=fisFuWEHoTs"]YouTube - Broadcast Yourself.[/nomedia]

Hot Chick for Keto Bob:
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Kind of an update for all interested, weight is holding steady at 190lb. Will have my food posted later this evening.
 
Keto Day 3: Off
Dietary Totals
Meal 1
6 whole eggs

Meal 2
1/2 cup sunflower seeds
1 cheese stick

Meal 3
1 can tuna
1/4 cup sunflower seeds
1 cheese stick

Meal 4
3 turkey sausage links
1 cheest stick
1/4 cup sunflower seeds

Meal 5
1/2 cup walnuts
1 scoop Milk Protein Isolate
2 tbsp fish oil

Totals:
2358 calories
161g protein
46g carbs (16g fiber) = 30 impact carbs
170g fat (72poly/32mono/43sat)

Narrative:
I think I'm starting to feel the effects of low carbs. I was tired all day and I was in a horrible mood. I think I may have to add a stimulant to my daily intake.

Currently, all I am taking is the Animal Pak for my multi vitamin and fish oil. Tomorrow is leg day, wish me luck.

Song of the Day:
Nightwish - The Poet and the Pendulum
[nomedia="http://www.youtube.com/watch?v=ecLWuo2UVCA"]YouTube - Broadcast Yourself.[/nomedia]

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Keto Day 4: Legs
5 minutes elliptical
5 minutes stretching

Squats: 45x20, 65x20, 95x20, 115x20, 135x20
Gironda Leg Curls: 60x10, 80x10, 100x10, 110x10, 120x10
Tibialis Anterior Raises: 20x20, 25x20, 30x20, 35x13(hold last for 10 seconds)
Calf Raises: 150x10, 180x10, 210x10, 240x10
Deadlift: 45x10, 135x10, 135x10, 135x10, 45x10

5 minutes stretching

Dietary Totals:
Meal 1
6 whole eggs

Post W/O
20g Xtend

Meal 2
1 can tuna
1 cheese stick
1/4 cup sunflower seeds

Meal 3
1 cheese stick
1/2 cup sunflower seeds

Meal 4
7oz. Turkey Kielbasa
1 cheese stick
1/4 cup sunflower seeds

Meal 5
6oz chicken breast
1/2 cup walnuts

Totals:
2713 calories
217g protein (high)
54g carb (18g fiber) = 36g impact carbs
181g fat (79poly/36mono/42sat)

Narrative:
I felt like I did a good job depleting my legs today. I also started a miniature ECA stack just to get over this first two weeks of hellish fatigue. I must say that Ergopharm's AMP (original formula) works GREAT in conjunction with the E and A. I was riding high on Ripped Force airlines all day. It was night and day compared to yesterday.

I also picked up some ketostix today from the pharmacy, I'll start using them during week 2 to see if I'm actually entering Ketosis. I believe that I am currently in ketosis (constant sweet/metal taste in back of mouth) but I'll check just to be sure next week.

As for today's diet, I'll be the first to admit that I went a little over my planned 2280 calories. On the bright side though my fats were above the 177 mark! I also figure that with all the omega 3s in walnuts I'll be alright w/o supplementing any fish oil this evening.

I am 25 hours away from the refeed. I am looking forward to it. I punched the numbers quickly at first, and to spread out the carbs evenly for saturday I would have to eat between 143g and 172g of carbs per meal. Holy crap. If I wasn't working I could probably spend the entire day at a buffet or something like that.

But things being as they are, I plan on a ton of WMS, candy (non-fructose based), and of course complex carbs such as oats and whole wheat bread. I certainly hope that I can stomach it all.

Song of the Day:
ENSIFERUM - BATTLE SONG :head:
[ame="http://www.youtube.com/watch?v=ioWDijQ2Enw"]YouTube - Ensiferum - Battle Song[/ame]

Hot Chick for Keto Bob:
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Keto Day 5: Shoulders
5 minutes elliptical

Arnold Press: 20x10, 30x10, 40x10
Shoulder Press: 55x10, 60x10, 65x9, 70x8

Rear Delt Raises: 10x10x3
super-setted with
Lateral Raises: 10x10x3

DB Shrugs (backward rotation): 30x10x3
super-setted with
DB Shrugs (forward rotation): 30x10x3
super-setted with
DB Shrugs: 30x10x3

Face Pulls: 30x10, 35x10, 42.5x10, 50x10
Bradford Press: 50x10, 60x10, 70x10

Dietary Totals:
Meal 1
6 whole eggs

Post W/O
20g Xtend

Meal 2
1 can tuna
1 cheese stick
1/4 cup sunflower seeds

Meal 3
1 can tuna
1 cheese stick
1/4 cup sunflower seeds

Meal 4
1 cheese stick
1/2 cup sunflower seeds

Meal 5
1 can tuna

Meal 6
Ribeye steak

Before Bed
2 tbsp fish oil

Totals:
3185 calories
248g protein
42g carbs (14 fiber) = 28g impact carbs
225g fat (65poly/74mono/74sat) :eek:

Narrative:
I ate way too much fat today. However, it's really hard to gauge exactly how much I got from that ribeye this evening. I try to not eat the portions with the 'marble' texture or visible fat so it could be substantially less than the 79g the diet tracker says it had. The same is also said for the 60g protein. It's still a good estimate though. I think it's safe to say that I did get the protien in today as well as above adequate fat.

I read something that pissed me off royally today. Apparently most people go 10-12 days into their keto diets before having their first refeed! :aargh: I was looking forward to spaghetti, bread, pizza, candy, and a sh!t ton of oats and WMS. DAMMIT!

Song of the Day:
Finch - Worms of the Earth
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Hot Chick for Keto Bob:
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Weight report: Friday morning I was down 2lb. Today I am down an additional 2lb.

Weight is currently sitting at 186lb.
 
Keto Day 8: Back
5 minutes elliptical
5 minutes stretching back

Assisted Pullups: 10(+25lb), 8(unassisted), 6(unassisted), 3(unassisted)
Deadlift: 45x10, 95x10, 135x5, 185x5, 225x5, 275x2, 225x3
DB Low Rows: 30x10, 40x10, 60x10, 70x10, 80x8, 90x6
Assisted Chinups: 8(unassisted), 6(+25lb), 5(+40lb), 5(+55lb) -can we say exhausted?

DB Incline Curls: 20x10, 25x10, 30x7(+3)
super-setted with
DB Hammer Curls(same time): 20x10, 25x10, 20x10

Australian Pullups: 10, 8, 8

Diet:

Keeping it high fat and high protein. Today was 6 eggs, 2 boxes of turkey bacon, 1/2 cup sunflower seeds, 3 cheese sticks, and I had stir-fry for dinner (beef, chicken, sausage, broccoli) I'll probably heat up some potroast in the next hour.

I need to increase my fiber intake and the only way I can think of to do what w/o increasing sugar (nuts,) or other impact carbs (veggies,) will be to bring back a tablespoon or two of psyllium in the evening. I have not been regular since Friday, so yeah... In fact, I think I'll go ahead and attack some psyllium now so that when I take my fish oil later I won't have to worry about the fiber interfering with my omega absorption.

Narrative:

Diet aside, I'm still doing alright. I'm not as 'weak' in the gym as I felt last monday, which is good. I don't think my body is fully adjusted yet but I have to make an observation:

Keto diets require an ECA stack or some equivalent. Days I didn't take it or days that I didn't take my 2nd dose I've noticed increased aggression, moodiness, and an all-around negative outlook. ECA is keeping me personable, happy, and productive during this difficult time of adjustment.

Speaking of Keto, I smell a lot more. My deodorant doesn't last all day like it used to, damn ketones I reckon. Over the weekend I didn't notice the 'sweet (keto) breath' like I did last week while training and again today. I suppose exercise makes the effects more prominant.

I was glad to hit 275 a few times again on DL but pissed off that I couldn't crank anymore out. I could have lifted it more, but my form would have become something between regular deads and SLDL, so I didn't.

Song of the Day:
Amon Amarth - Death In Fire
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Hot Chicks for Keto Bob:
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I'm considering running a keto diet to see how my body composition changes. After coming off this diet I have had severe lethergy and naseau. So honestly I can see how people stay on diet forever and just eat more of it off season.
 
Hank Vangut said:
yeah, the stims do help control cravings.
i find them necessary when running a diet like yous.
Click to expand...

It's not the cravings that are the problem. It's being mad at the world that I can't have every day.

I noticed that my sodium intake is high. I mean high high. This is definately something that I need to work on. It's like the water retention from creatine without the strength gains :)

I guess I'll have to make some more adjustments. At least constantly changing things and finding faults in what I'm doing keeps me moving forward and working. Anyway, time to update the log for reals... :run:
 
Keto Day 9: Chest
5 minutes elliptical

DB Incline Bench: 20x10, 40x10, 70x10, 75x10, 80x10, 85x10, 90x7
Barbell Decline Bench: 135x10, 185x10, 225x5, 225x5
Hammer Strength Wide Grip Bench: 140x10, 180x10, 230x9, 270x5(+5)

Seated Tricep Extensions: 60x10, 70x10, 80x10, 80x9
Skull Crushers: 40x10, 50x9, 60x3, 40x8
Close Grip Bench: 40x10, 50x10, 60x10, 40x10
Dips: 10, 9, 7, 8

Cable Crossovers (High to Low): 20x8, 15x10, 15x8
Cable Crossovers (Low to High): 15x8, 15x7, 15x5, 15x5

Narrative:
74 hours until my refeed. Bob demands carbs. I hate KNOWING that I can crank more reps out but I don't have the gas to do it. It's driving me nuts. I wouldn't have accomplished anything if I had thrown in my fly supersets between my presses.
On the bright side, I was able to crank out the 90lb dumbbells 7 times today. That's a new PR, the old was 6 reps I believe.
I did come home to a package sitting on my door step:

MPharm.jpg

:head:

I plan on starting this menagerie of MP muscle on Monday (alliteration ftw :head:)

Song of the Day:
Sevendust - Praise
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Hot Chick for Keto Bob:
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Keto Day 10: Legs
10 minutes elliptical
5 minutes stretching
Seated Leg Exensions: 85x10, 85x10
Gironda Leg Curls: 80x10, 80x10

Squats: 45x10, 95x10, 135x10, 185x5, 225x5, 245x5, 185x13(+7) attempted widowmaker
Deadlift: 45x10, 95x10, 135x5, 185x5, 185x5, 45x10

5 minutes stretching

Narrative:
No time for update, got a test to take before work, will update later.
 
Keto Day 12: Shoulders
5 minutes elliptical

Arnold Press: 20x10, 30x10, 40x10
Shoulder Press: 55x10, 60x10, 65x10, 70x10

DB Shrugs (backward rotation): 30x10x4
super-setted with
DB Shrugs (forward rotation): 30x10x4
super-setted with
DB Shrugs: 30x10x4

Face Pulls: 30x10, 35x10, 42.5x10, 50x10

Military (front): 65x10, 95x10, 115x10, 95x10
super-setted with
Military (rear): 65x10, 95x10, 115x5(+5), 95x8(+2)

Barbell Shrugs: 135x10, 185x10, 225x10

Narrative:
SilentBob is going crazy. It has been 12 days since I've eaten legitimate carbs. My highest source of carbs have been sunflower seeds and walnuts, each of which have 4 carbs per serving (2 of which are fiber.)

I bounced a question off Trauma and he suggested that I wait another few days to see if I drop in to ketosis. This stinks to high heaven. On day 6 I was ready to go carb crazy until I read that it's recommened to go 12 days no carbs initially to make sure you're in ketosis before your refeed. Now, at the end of day 12, I'm going to have to wait even longer.

I've got so much wheat pasta, oats, wheat bread, wms, and smarties that I'm ready to have a straight carb coma. BTW, now is the time to stock up on smarties. 6g dextrose per pack, 3.5lb bag for 5 bucks. I can't wait to see how much they'll be on November 1st. The best part, they don't expire until 2011.

But I digress. On Monday I'll be starting my Muscle Pharm log. I can't wait to try it out. I am a little hesitant about the 6g of carbs in Assault (especially after the trouble I'm currently having) but I'll find a way to make it work.

So yeah, cause I like you guys so much, I'll go ahead and post some pics for how the diet's going. Sorry about the sunny disposition, I want bread.

No music, no ladies, no rest for the wicked. :frustrate
 

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Hang tough Bob, One of the guys I know with a model perfect body. He is the magazine model for IDS as well as in movies, he always diets with no carbs. He told me after awhile your energy levels kick back up and you don't even miss carbs. He does not watch sodium either until the very end of comp time and he is massively vascular and mega lean!
 
crader said:
Hang tough Bob, One of the guys I know with a model perfect body. He is the magazine model for IDS as well as in movies, he always diets with no carbs. He told me after awhile your energy levels kick back up and you don't even miss carbs. He does not watch sodium either until the very end of comp time and he is massively vascular and mega lean!
Click to expand...

Thanks for the info crader, I knew about the energy return afterward but the sodium thing is good to hear. That's something I've been really concerned with dealing with all the meats and cheeses I'm eating.

Anyway gang, new log is up:
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Seeya there!
 
Look what I found!!! BUMP!

11-24: Back
8 minutes elliptical

SLDL: 45x10, 45x10
super-setted with
Goodmornings: 45x10, 45x10

Australian Pullups: 10, 10, 10, 10

DB Low Row: 20x10, 30x10, 60x8, 70x8, 80x6, 90x6

High Row: 70x10, 240x4, 220x6, 200x6, 180x8, 100x10

15 minutes HIIT elliptical

Dietary Totals:
3137 calories
213 protein
281 carbs (43g fiber, 33g sugar)
129 fat (27poly/35mono/31sat)

Narrative: F-ing leg wasn't feeling 100%, didn't want to do anything too big on SLDL.

11-25: Chest
5 minutes elliptical

DB Incline Bench: 20x10, 30x10, 40x10, 80x8, 85x8, 90x6, 95x6
DB Flat Bench: 40x10, 60x10, 80x8x4

DB Incline Flies: 20x10, 25x10, 30x10, 35x5(+5)

Cable Cross-Overs (High to Low): 20x10x4

Cable Cross-Overs (Low to High): 10x10x3, 5x10

Dietary Totals:
3442 calories
215 protein
272 carbs (59g fiber, 52g sugar)
166 fat (57poly,60mono,23sat)

Emerson, Lake & Palmer - Karn Evil 9
[ame="http://www.youtube.com/watch?v=WUclxp7FxHI"]YouTube - Karn Evil 9 - Emerson, Lake & Palmer[/ame]

Where are we going from here?
Well, I'm doing this one last week of my 5 day split, followed by a week out of the gym. Afterwards I'm doing Kettlebells 3 days a week and a total body workout 3 days a week.

More details to come later. :)
 
crader said:
Kettlebells are fun! Are you doing a routine from CTDeuce?
Click to expand...

Yep, I picked up a couple 20lb KBs and ordered a DVD from the Renegade KB site that teaches 13 basic movements with the KBs.

In fact, CTD's prolly sick and tired on the constant PMs about improper form from youtube videos. :lol:
 
11-26: Legs
5 minutes elliptical
5 minutes stretching

Gironda Leg Curls: 70x10x3
super-setted with
Leg Extensions: 70x10x3

Deadlift: 45x10, 95x10, 135x10, 185x5, 225x5, 275x3, 275x3, 45x10

Squats: 45x10, 95x10, 135x10, 185x5, 225x5, 225x5, 225x5, 135x20

One-Legged Calf Raises: 90x10x4

5 minutes stretching

Dietary Totals:
3545 calories
201g protein
305g carbs (60g carbs, 75g sugar)
169g fat (61poly/47mono/35sat)

Narrative:
I was feeling like I was dragging ass all day. Since I've been off the Muscle Pharm products I've been talking All The Whey's Creatine Glutamine Taurine product, Invalid Link Removed to continue with a creatine product for awhile. It reminds me of a watered down orange creamsicle, tasty. I've been taking it pre and post for 10g of creatine monohydrate.

For energy I'm currently taking a Rhodiola tablet, Basic Cuts, ephedra and asprin. Gets me amped! And needless to say, it powered tonight's lift. I was contemplating doing arms tonight because I was feeling so tired today. I'm glad I didn't. I felt great doing those deads this evening!

Tomorrow is going to be a great thanksgiving. Shrimp, Ham, and Turkey. I'm so glad I'm bulking right now. :)

Song of the Day:
Nine Inch Nails - Head Like A Hole
[nomedia="http://www.youtube.com/watch?v=6lzb-jYZrLE"]YouTube - Nine Inch Nails - Head Like a Hole[/nomedia]
 
11-28: Shoulders
5 minutes elliptical

Military(front): 45x10, 95x10, 135x10, 155x10(non-super set), 175x5(non-super set, PR!!)
super-setted with
Military(back): 45x10, 95x10, 135x3(+7), 155x10(non-super set), 175x5(non-super set, PR!!)

Shrugs(backward rotation): 35x10, 35x10, 40x10, 40x10
super-setted with
Shrugs(forward rotation): 35x10, 35x10, 40x10, 40x10
super-setted with
Shrugs: 35x10, 35x10, 40x10, 40x10

Face Pulls: 30x10x4

Arnold Press: 25x10, 35x10, 50x10, 60x10, 65x5, 65x5

Rear Delt Raises: 5x10, 10x10, 15x10
super-setted with
Lateral Raises: 5x10, 10x10, 15x10

5 minutes stretching

Dietary Totals:
3182 calories
183g protein
284g carbs (52g fiber,73g sugar)
146g fat (59poly/43mono/31sat)

Narrative:
The only real damage I did to my diet yesterday was a large slice of pie. It was really good. Other than that, I didn't over eat.
Today was a strong shoulder day. 175 on military, that sh*t's heavy! I'm really starting to like that lift. I stepped on the scale this morning and weighed in at 190lb.
Today was also the last time I'll be lifting until December 8th. I'm taking a week off because I haven't in a while and it will also give me time to finish up everything I need to for school. I will continue with my diet and get as much rest as I can. I'm looking forward to going total body + kettle bells.

Song of the Day:
Edguy - Rocket Ride
[ame="http://www.youtube.com/watch?v=oK_MO5SsSSM"]YouTube - Edguy - Rocket Ride[/ame]
 
Countdown to Mars: 7 Days
I did 30 minutes of HIIT on the elliptical today. Made it 3.75 miles. I also decided that for this month and possibly for January I will be attempting another CKD diet. I think I learned a lot from the month or so I did back in late October/early November.

The plan for december is 3 bottles of PRIME and 2 bottle of ORIGINAL Activate.

Support supps will include Essentials + Joint Complex, Intra-Aid from Universal, Gut Health(always), Noxidant(always), and a liquid fish oil supplement.

Dietary Totals for 12-1:
3019 calories
175g protein
69g carbs (44g fiber, 12g sugar, 25g impact carbs)
227g fat (61g poly, 63g mono, 75g sat)

Song of the Day:
Queen - Flash!
[nomedia="http://www.youtube.com/watch?v=wNf9rEPoc8Q"]YouTube - Queen - Flash[/nomedia]

Savior of the mother truckin' universe!
 
Last edited:
Countdown to Mars: 6 Days

Dietary Totals for 12-2:
3309 calories
232g protein
53g carbs (18g fiber, 11g sugar)
241g fat (87g poly, 46g mono, 80g sat)

Song of the Day:
Такого как Путин - Vladimir Putin
[ame="http://www.youtube.com/watch?v=gncW1zqMFgs"]YouTube - Vladimir Putin / Такого как Путин (English version)[/ame]

Everybody disco dancing!
 
Bob-O!

How goes it, buddy? I'm still following along. Nice work!

:bb3:
 
Countdown to Mars: 5 Days

30 minutes of HIIT cardio. 3.8 miles.

Dietary Toals:
3295 calories
179g protein
80g carbs (45g fiber, 11g sugar)
251g fat (90g poly, 44g mono, 82g sat)

Narrative:
I had to up the fiber, and that's all I have to say about tha-at. :dump:
35g impact carbs, not too shabby.

Song of the Day:
The Damned - Smash It Up (Old school Bob)
[nomedia="http://www.youtube.com/watch?v=yvpBC7sW7Gc"]YouTube - Broadcast Yourself.[/nomedia]
 
Hey man
Looking all good in here.

Stop by log and give me some encouragement!
Invalid Link Removed

You may have answered this but what are your current goals?
 
The current goal is to gain 10lbs, 200lbs. I haven't seen 200lb since I was starting my journey @ 230lb. The diet will be high fat and high protein (CKD, take 2.)

Training will be alternating days of kettle bells and total body workouts (6 days a week.)

I'm hoping that I'll be JACKED while I'm on my Prime and Activate...but that is completely up to FedEX. :)
 
Let me know how you like the kettleballs. I'm considering picking some up to use on the days I miss.
 
hey bud,
about the sheiko routine:
It is a pretty intense routine geared towards strength training. The workouts take about 2 hours 3x a week.
I can hook you up with a good spreadsheet that the PSU powerlifting team uses to get the weights for the program.
If you want to do the program, I would suggest not using the kettlebells and just doing the sheiko routine. I think that it would be pretty intense doing both at the same time and you would definitely be over training.
There is an prep and a competition cycle. I am doing both back to back to make a 9 week routine. but you can do either or if you would like. Let me know and I can help you out.
I just feel that adding KB workouts would definitely be overtraining and you would run risk of burning yourself out or injury.
But if you do want to do sheiko let me know and Ill hook you up.
 
Hmmmmm, point taken. I'll wait until mid January/February for sheiko.
 
Countdown to Mars: 4 Days

Dietary Totals:
2680 calories
248g protein
53g carbs (39g fiber, 5g sugar)
164g fat (70g poly, 26g mono, 41g sat)

Song of the Day:
Sugar Hill Gang - Apache
[nomedia="http://www.youtube.com/watch?v=s20ormpfSj4"]YouTube - Broadcast Yourself.[/nomedia]

this was a related video, I couldn't stop laughing
Go Mario!!!!!
[ame="http://www.youtube.com/watch?v=QFu_N4GYTNo"]YouTube - Super Mario - Jump ON IT !!! ♥[/ame]
 
Countdown to Mars: 3 Days
30 minutes of HIIT on the elliptical. 3.85 miles.

Dietary Totals:
3256 calories
220g protein
72g carbs (43g fiber, 12g sugar)
232g fat (66g poly, 35g mono, 79g sat)

Song of the Day:
Metallica - Seek and Destroy
Invalid Link Removed
 
Countdown to Mars: 2 Days
Refeed

Dietary Totals:
4642 calories
260g protein
500g carbs (82g fiber, 133g sugar)
178g fat (43g poly, 23g mono, 56g sat)

Song of the Day:
Queen - Don't Stop Me Now
Invalid Link Removed
 
BUMP, booyahchaka

Sheiko Week 5, Day 1

Bench:
1x5x135
1x3x165
1x3x190
1x3x225
2x3x240
1x3x250
1x2x270
DB Incline Flies
5x10x20
Squat
1x5x135
1x2x160
1x3x190
5x3x225
2x3x252
2x2x275
Good Mornings
5x5x95

Song of the Day:
Dethklok - Murmaider
[ame="http://www.youtube.com/watch?v=8pDSQ1NBj08"]YouTube - Dethklok - Murmaider[/ame]
There are no fingerprints deep under water...
 
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