Day 1 - 10/10/2011
Motivation Level: High
Energy Levels: High
Sleep: 9hrs+
Recovery
Just like last weekend, appropriate amount of rest was achieved but hours are out of whack.
Routine - AM
Fasted (IF): N/A
Routine: N/A
Duration: N/A
Notes - AM
Another public holiday, gave the usual AM session a miss, not a biggie. Although the festive season’s coming up so I need to strategize some routines and gym room access before it comes up. I generated some great momentum around the same time last year and although I’m not cutting now, my best results always comes up during Christmas/New Years break. Funny that, what do you think it may be... Hrmmmm Perhaps the addition of more balance.
Routine - PM
IF: 16hrs
Routine: Back
Duration: 95min
- 5min Treadmill LISS warm up
- Wide Grip Pull Up (BW only): 8 25 12 10 8 (PB-R)
- Cable close grip pull down: 8x60kg 6x80kg 5x100kg 5x100kg 6x90kg (PB-R)
- Cable row: 6x60kg 6x80kg 5.5x122.5kg 3x125kg 6x90kg (PB-W)
- Barbell shrug: 8x70kg 6x120kg 6x170kg 1x220kg 6x170kg 6x190kg
- Barbell row bent over under grip: 6xbar 6x60kg 6x100kg 7x110kg 15x60kg (PB-R)
Notes - PM
After two solid weeks of avoiding these routines as part of my deloading phase, and in considering the current lighter/leaner status, I’m pretty happy with today’s session.
I decided to try something different with the wide grip pull ups by starting off initially with an 8 rep warm up set, I usually start off straight away with two working sets on my first two then cool down the rest of the time. Observation: I seem to fatigue a fair bit earlier this way. However, I’m pretty stoked, despite the one repetition PB, that a mini milestone has been hit at 25 repetitions and this is while my arms are still sore to buggery from two days ago on my weekend experimental routine.
Cable close grips felt good, managing two sets with 5 repetitions each. Although not as clean as the 60kg - 80kg weight ranges, I still pulled them out and soon they shall become easy and the cycle of improvement continues.
It’s been a while since I broke any PB’s on the cable rows and according to my table I was 1.5kg to 3kg heavier when I last pulled 6 repetitions of 120kg. Form today still felt dirty on 100kg+ but it felt easier today compared to the last time I did 100kg+.
Shrugs this time were performed inside the rack with the pins placed at knee height. The protocol was to start at a hang-cleans position followed by just explosively shrugging with a brief hold with a controlled placement back to the pin. Only one repetition was conducted at 220kg because I lost the explosiveness and momentum to get the bar enough for an effective shrug and stuck back down to 190kg towards the end. Overall, these felt great.
And the final PB for today’s session, just an extra dirty rep on the under grip bent over barbell rows at 110kg. Note: I shouldn’t have created such a big gap in between 60kg and 110kg. I’m thinking adding an 80kg set in there in between before going up to the 100kg+ territory.
Overall, thanks to Mackers! (who was also there today hehehe!) the strategy of complete avoidance and rest from my normal routine worked out. I seemed to have also done well with self control in regards to keeping the past two weeks a true deloading phase and that was probably the least blueball’ing deloading phase I’ve ever gone through. One of many highlights today, on top of an overall great routine, which happens sometimes, is that a tours group came out into the viewing platform, and they all clapped, cheered when I looked up after doing a set of my close grip pull downs. I just shyly nodded and smiled :D I wouldn’t want them to think that they were cheering to some IT employee who was just taking a lunch break who’s on-call on a public holiday and just happened to be called in at the office in the morning.... I’m pretty happy overall and this was a great sign of my first day back after a two week deloading period.
Nutrition
Total: 4,000 calories
Protein: 410g
Fat: 50g
Carbohydrates: 390g
Meals: 2
Notes
 |
| Alcomaholz free??? Fuck it... ;) |
 |
| Getting veinier and veinier. |
Damage Control
- N/A
Notes
OK so most of the weekend was pretty responsible with 2 of 3 days of loading on my injured right tricep tendon maintained. Everything is pretty clear apart from the fact that I got a little carried away with my shoulder conditioning/arm experimental on Saturday which left my biceps pretty fucking sore, even today, day 2 post routine. When I say carried away, I maintained the intended deloading weight but rep range varied between 10 to 18 fucking repetitions, LULZ. All in all, damage control department is in green.
Day 2 - 11/10/2011
Motivation Level: High
Energy Levels: High
Sleep: Less than 4hrs 30min (BUHAHAHAHA!)
Recovery
Sometimes the force is just too strong and I have to open the door to that 1AM knock on my door. Manimal instincts are too strong and it’s just best to let go. I lined up at least 7hrs of sleep, and it was reduced by over 2hrs. On the upside, I got another good core/ab workout. I’m feeling fine although getting out of bed was a little bit of a struggle. Seriously though, I need to keep these play times during the weekend, note to self, fucking again, TAKE CONTROL.
Routine - AM
Fasted (IF): 11hrs
Routine: Analogue stationary bike 20min (9min hill climb @ 3min intervals)
Duration: 20min
Notes - AM
Fantastic, just as intense as usual and not feeling the slip up from the lack of rest.
Routine - PM
IF: 16hrs
Routine: Hang Cleans & Front Squats Practice
Duration: 75min
- Set 1: Barbell hang clean 5x40kg > Barbell front squat 5xbar
- Set 2: Barbell hang clean 5x40kg > Barbell front squat 5xbar
- Set 3: Barbell hang clean 5x60kg > Barbell front squat 5x40kg
- Set 4: Barbell hang clean 5x60kg > Barbell front squat 5x40kg
- Set 5: Barbell hang clean 5x70kg > Barbell front squat 5x60kg
- Set 6: Barbell hang clean 4x70kg > Barbell front squat 5x60kg
- Set 7: Barbell hang clean 5x70kg > Barbell front squat 5x60kg
- Set 8: Barbell hang clean 4x70kg > Barbell front squat 2x60kg (Evade ninja stylez on the third repetition, bar rolled too far forward on the rise)
- Set 9: Barbell hang clean 4x70kg > Barbell front squat 2x60kg (Evade ninja stylez on the third repetition, bar rolled too far forward on the rise)
- Set 10: Barbell hang clean 3x70kg > Barbell front squat 5x60kg
- Set: 11: Dragon flag x4
- Set 12: Dragon flag x5
- Set 13: Dragon flag x1.5 hold at near horizontal
- Set 14: Dragon flag x3 ground tap
Notes - PM
A lot stronger here on all fronts compared to last week’s session. Technique is improving a lot and for the first time managed to get a good solid feel for the catch. Without trying to dwell into it I was able to ensure chest was out proud, arse out sexy-time [/Borat accent] (not quite but you get the idea) on at least a couple of the catches. Wrists felt a little tender on the first and second warm up sets but as soon as I put more weight on the bar it was all hunky-dory. I also only got one miscalculation on the landing at 70kg and my collarbone is feeling a little tender from it right now. Today would have to be the most balanced/solid session in terms of catches and I didn’t find my feet wandering around post catches as much except where I might have done a bigger stomp than usual due to really getting under the bar which usually occurred on the last repetitions of certain sets at 70kg due to fatigue. Triple extensions were also OK and felt they had enough ooomph but it’s work in progress, I am working on it on becoming really speedy, fucking EXPLOSIVO! Bar travel was also excellent, close to the body as usual.
Front squats felt A LOT easier. I’m not sure why I fatigued on the 4th and 5th set of 60kg (8th and 9th set overall) and having to evade on the third repetition but on the 6th set of 60kg (10th set in total) I was able to pull another 5x. Last week I was only able to do one set of 60kg front squats at 5 repetitions. Bruises on both shoulders/delts already evident from the bar roll which occurred maybe two to three times today.
Minor improvement with the awesome dragon flags and somewhat felt more solid even though each and every time I do these I am guaranteed to get my core smashed up.
Week 5 of hang cleans, progress is absolutely fantastic. Some milestones/predictions: By week 6 I’ll be able to solidly maintain 5 repetitions of 70kg hang cleans superset’ed/chained with 5 repetitions of 60kg barbell front squats. Week 7 hang cleans base starts at 80kg and barbell front squats at 5x70kg, all superset’ed/chained as usual.
Nutrition
Total: 2,400
Protein: 262g
Fat: 130g
Carbohydrates: 35g
Meals: 1
Notes
IF as per usual, single meal mammoth template on a condition/non-tension day.
Damage Control
- N/A
Notes
Loading maintained for injured right tricep tendon and is now on the same level of difficulty when it was 2.5kg lighter. All of upper back, trapezius (the most sore of them all), and latissimus are sore at moderate levels. Core is surprisingly not sore from the midnight training. All green on everything else.
PS: 2hrs post PM routine and my entire back is absolutely sore. Fucking awesomesauce!
Day 3 - 12/10/2011
Motivation Level: High
Energy Levels: High
Sleep: 7hrs 40min
Recovery
Much better, much better Capt’n!
Routine - AM
Fasted (IF): 11hrs
Routine: Analogue stationary bike 20min (9min hill climb @ 3min intervals)
Duration: 20min
Notes - AM
I have 20mins to spare in the morning, great way to start the day. Testing of body weight dips was a relief, no pains there (see Damage Control notes).
Routine - PM
IF: 16hrs
Routine: Chest/Shoulders
Duration: 90min
- 5min Treadmill LISS warm up
- Dip: 37xBW 6xBW+25kg 3xBW+50kg 3xBW+50kg 6xBW+40kg (PB-R)
- Dumbbell flat bench press: 6x38kg 6x50kg 4x75kg 3x75kg 8x50kg
- Dumbbell incline (45 degrees) bench flye: 6x30kg 6x38kg 6x45kg 5x50kg 6x38kg
- Dumbbell isolated side lateral raise: 6x19kg 6x25kg 6x30kg 6x30kg 6x22.5kg
- Dumbbell reverse flye: 6x30kg 6x38kg 6x38kg 6x50kg 6x60kg
Notes - PM
A pretty excellent session and I’m pretty surprised that the right elbow (see Damage Control) did not hinder any of today’s routine. The only times it surfaced were in between sets when I’m actually picking up and/or moving dumbbells around. Perhaps this could mean that deadlifts might be an issue this week but we’ll see.
Dips were strong. There are two PBs here, one at my first set (which is my warm up) at body weight with 37 repetitions. The double 3xBW+50kg is another and was sooooo close to pulling two 4 repetition sets. If had to put a number they would both be 3.8 (LULZ), but that can be broken in another day. Overall, dips were stronger today compared to my last non-deloading week which was three weeks ago.
Flat bench presses (along with any other type of presses) are still being treated with extreme caution. It’s been 10 months now since the mystery tricep tendon injury and I don’t mind not progressing with strength in this area as long as I can successfully prevent any repeat injuries.
Incline dumbbell flyes also saw a minor improvement from the last non-deloading phase.
Both the delt routines were stronger, they felt easier, and form was a fair bit better. I felt I could have broken at least the dumbbell reverse flyes (6x65kg - 32.5kg per arm) but I’m also paying attention to form. Although it’s improved, there’s still a lot of room for it.
While grabbing my coffee fix this morning at the work cafe I came across to what appears to be a coach of a young swimming team. Asked me if I was the one “pumping iron” yesterday at the Strength and Conditioning facilities. After a brief chat he commented that I was working pretty hard and form is looking pretty good for being into week 5 of hang cleans. I’m sure he was just being nice, LULZ.
One more thing: I just accepted to join an OzTag team so now, every Thursday evenings, I’ll be playing that. I haven’t played sports for ages, it should be interesting.
Nutrition
Total: 4,000 calories
Protein: 410g
Fat: 50g
Carbohydrates: 390g
Meals: 2
Notes
The usual two meal day tension day. I usually cook a unique post workout meal on a weekly basis on the weekend and whack them in the freezer. The flavour for this week is some experimental stuff and it’s mouth watering. Portuguese and Moroccan powers combined, leaving my taste buds in awesomesauce land. Amen.
Damage Control
- N/A
Notes
11/10/2011 7:20 PM update: Right elbow is messed up and it seems it was a delayed effect post PM routine today (hang cleans/front squats superset and dragon flags). Basic daily functions generate a sharp pain. Locking/straightening my right arm generates pain. The pain is replicable during simple daily functions like squeezing (keyword: gripping) detergent out of a dish washer detergent plastic bottle, picking up light objects, or even cooking moving food around the wok/pot. Brief image search indicates that the source is either coming from the intermediate band and/or the anterior band area but most definitely in the ulnar collateral ligament area. A new challenge to the table, LULZ! Tricep tendon loading conducted an hour or so ago did not trigger the pain. At this stage, the source is still unknown. Perhaps, this could be a new familiarisation situation once again as my technique seems to be shifting as each hang clean practice session passes. The heavier load, naturally, forces a more rapid whipping movement to wrap my arms under the bar. A further read up will be conducted on technique and will pay more attention as to whether my elbows are facing forward or down post clean action.
8:20 PM update: as time progresses, straightening my arm is getting more limited and painful.
Daily loading on injured right tricep tendon maintained. Entire back is still wonderfully sore, 2 days post back routine, all at moderate levels. I love the feeling of tenderness on my lats.
Right elbow band area has been pretty bad since early in the morning. It’s somewhat inconsistent for now and starting to feel like a nerve issue. There would be moments of really sharp tingly pains at times when I’m not even applying pressure or load on it. Will be keeping a very close watch followed by escalation starting at a physiotherapy appointment.
Day 4 - 13/10/2011
Motivation Level: High
Energy Levels: High
Sleep: 6hrs 30min
Recovery
…..
Routine - AM
Fasted (IF): 10hrs 30min
Routine: Analogue stationary bike 20min (9min hill climb @ 3min intervals)
Duration: 20min
Notes - AM
Rest slumped a little again. I actually yawned during this ride, LMFAO. That’s not normal, I had to slap myself as punishment for doing that. Maybe I should have someone punish me tonight. Like a blond blue-eyed nurse....
Routine - PM
IF: 16hrs
Routine: Hang Cleans & Front Squats Practice
Duration: 90min
- Set 1: Barbell hang clean 5x40kg > Barbell front squat 5xbar
- Set 2: Barbell hang clean 5x40kg > Barbell front squat 5xbar
- Set 3: Barbell hang clean 5x60kg > Barbell front squat 5x40kg
- Set 4: Barbell hang clean 5x60kg > Barbell front squat 5x40kg
- Set 5: Barbell hang clean 5x70kg > Barbell front squat 5x60kg
- Set 6: Barbell hang clean 3x70kg > Barbell front squat 3x60kg
- Set 7: Barbell hang clean 2x70kg > Barbell front squat 3x60kg
- Set 8: Barbell hang clean 4x70kg > Barbell front squat 3x60kg
- Set 9: Barbell hang clean 5x70kg > Barbell front squat 3x60kg (Bar roll on 4th, ninja evaded)
- Set 10: Barbell hang clean 3x70kg > Barbell front squat 2x60kg
- Set: 11: Body weight wide grip pull up behind the neck x8
- Set 12: Dragon flag x5 Dragon flag
- Set 13: Body weight wide grip pull up behind the neck x8
- Set 14: Dragon flag x4 Dragon flag
- Set 15: Body wright wide grip pull up behind the neck x8
- Set 16: Dragon flag x1 longarse hold at near horizontal
- Set 17: Bench leg raise x6
- Set 18: 16kg kettlebell 5x snatches transition to windmill with 25kg dumbbell on pick up x6
Notes - PM
Performance wasn’t quite on par today compared to Day 2 this week in regards to hang cleans superset front squats practice. I felt fine, not sure why both the hang cleans and front squats felt tougher today. Wrists were taking some heat during the hang cleans especially during the warm up but were mostly fine during the working sets. There was less explosiveness, more struggle, and catches/landings were dirty (wrists take a hammering here). It’s as if some (little) of what I have learnt so far over five weeks grinding these were unlearnt a little and felt I was fucking around again with little details, ie. grip width, positioning, landing spots, bar placements on catch, and so on. I think my mind got too much in the way of today’s training. Front squats weren’t that tough as far as weight was concerned. Just like the distraction with the mind during the hang cleans, I found that I fucked around too much with the bar and combined with my still developing strength and form with this routine, kept fighting the bar from rolling down my shoulders. Core was always tight, glutes had drive, chest was proud I just need to raise my arms (crossed) and keep them high and strong from top to bottom and back to top again. Right elbow also seems to be unaffected today even when pickup the bar up, so that’s my green light for deadlifts this week. Bruising already evident from bar rolls during the front squats and I know, with the dirty landings/catches on the hang cleans, that my chest/collar bone area will be very sore/tender/painful tomorrow.
I added a fair bit more sets after wards because I noticed I seemed to have gone through the first 10 sets in a hurry (unintentional - perhaps I didn’t allow enough rest in between sets, a possible factor, one of many I’m sure). Dragon flags weren’t as good either but I can comfortable excuse that because they have been fucked up soreness wise over the past couple of days.
It’s still been a great non-tension day with more focus on intensity. I’ve also got an Oztag game tonight, that should be fun! ^_^
Nutrition
Total: 2,400
Protein: 262g
Fat: 130g
Carbohydrates: 35g
Meals: 1
Notes
Some sort of stir fry will be cooked tonight, 600g+ of lean chicken and 400g+ of mixed vegetables consisting of beans, cauliflower, broccoli, carrots, and capsicums. The usual frozen peanut butter, choc whey powder, and milk for dessert.
Damage Control
- N/A
Notes
Injured right tricep tendon loading not maintained (not required on a chest/shoulder day). Back: still fucked (day 3 post back routine). Chest/tris: fucked. Shoulders: green (not prone to soreness). Core/abs: fucked (especially after today’s PM routine). The right elbow issue has gone through a major improvement since yesterday’s PM routine, so I’m holding off a physiotherapist appointment. Although it’s still there, I’m assuming at this stage it’s not a major issue and it is evident that continuing my routines so far does not impede normal routines as well as the tension, provided that it does not worsen the situation (so far with chest/shoulders), seems to assist with recovery. Post PM routine also has worsen the situation a little once again but nowhere near as bad as Day 2 this week. Wrists are now tender once again after today’s PM routine. Today’s the last day this week I’ll be doing my hang cleans and front squats superset until Day 2 next week, if things in regards to my right elbow does not improve over the next 4 days I’ll give that routine a break for a full week or two depending on the speed of recovery.
Oh, and chest cramps are fun.
Day 5 - 14/10/2011
Motivation Level: High
Energy Levels: High
Sleep: 5hrs 42min
Recovery
I’m disappointed at myself here. Time to escalate this issue one step up since it’s been a repeat situation this week. I’ll return a little incentive that I used to apply to myself early back in the day when training was “work” and not a “fun” “passionate” thing as it is now. If I can maintain greater than 7hrs sleep Monday through to Friday next week, I’ll be treating myself to a lot of lap dances on the weekend (the one after since I’ll be out of town next weekend).
Routine - AM
Fasted (IF): 9hrs 30min
Routine: Analogue stationary bike 20min (9min hill climb @ 3min intervals)
Duration: 20min
Notes - AM
“Slightly” toned this one down this morning. The lack of warm up from last night’s OzTag’s game has sent my hip joint extremely sore and I’ll be surprised if I have the discipline to lay off the barbell squats. Even attempting to squat body weight is painful, but we’ll see. Perhaps some load on the back will tell a different story later today.
Routine - PM
IF: 15hrs
Routine: Waist Down
Duration: 100min
- 5min treadmill LISS warm up
- Barbell back squat: 5xbar 5xbar 5x60kg 5x60kg 5x80kg 5x100kg 5x105kg (PB-W)
- Barbell deadlift: 5x70kg 5x110kg 5x160kg 5x180kg 20x110kg
- Romanian Deadlift: 5x70kg 5x70kg 5x110kg 5x110kg 1x140kg
- Leg press: 5x200kg (Hip joint: cancelled)
- Smith machine standing calf raise + triangle block: 10xbar 10x70kg 8x120kg 8x120kg 8x170kg 8x120kg
- Leg extension: 8x60kg 8x80kg 8x107.5kg 8x80kg 12x60kg (PB-R)
Notes - PM
There were only two routines that were affected by my sore hip joint (see Damage Control, nothing major, from OzTag last night). Barbell squats and leg press. Just a quick side note: I had my first ever game of OzTag ever last night (and sports for that matter) and I LOVED IT! The game times for all the guys (we are in a mixed comp) were pretty even with regular substitutions going on. During the first half we were two players short and one player short for the remainder of the game. I scored a try (HAHAHA!) like a ninja. Despite the situation, we won 13-2. My last sport was tennis at national comp levels and that would be more than 10 years ago, and back in the high school days I always played the point guard position for the school. Anyway, moving on....
Barbell squats was a little stronger than my last non-deloading period and despite the routine being affected by a sore hip joint, I got 5 repetitions of 105kg. I’m sure if I was fresh, zero hip joint issues, I’d be able to move to a more meaningful 110kg or even 120kg. 105kg personally makes me LULZ (at myself but not in a negative way). In all seriousness however, 120kg is finally clearer in sight and the next milestone from there is 146kg (if my weight remains unchanged) which is 2x body weight.
Deadlifts were also stronger than my last non-deloading period three weeks ago. I KNOW I have the strength to pull 200kg+ (at 73kg body weight) but I don’t have the...uuhmmm structure to support it and currently I’m merely trying to “strengthen” that structure. My lead up approach was more sensible and was quite happy with 5 repetitions of 180kg. 20 repetitions of 110kg made me feel like crying. I probably looked like I was crying too.... LMFAO. The next milestone is to pull 6 repetitions of 180kg, then 8 repetitions. When I can do 8 of 180kg then the next milestone is to pull 2x 190kg, 4, and so on in two repetition increments. It’ll be a while before I go surpass my current 195kg lift, and that’s me being EXTREMELY sensible.
Romanian dead lifts were also solid but when I tried to maintain the 140kg working set that I did on my last deloading phase, well, oooomph went out the window. No biggie.
Leg press is a no go zone. It replicates the same movement in which I can create that hip joint pain (see damage control section). Warm up 200kg was enough and I didn’t want to push this. Breaking past the 425kg can wait another day.
The leg extension PB was a bit cheeky. It was a given PB, 107.5kg was the max on the machine and all I can do now is rep the fuck out of it. If I have to skip the leg press again I won’t be that fussed. The leg extension, with how I position my legs/feet, work out the teardrop shaped muscles quite nicely.
Nutrition
Total: 4,000 calories
Protein: 410g
Fat: 50g
Carbohydrates: 390g
Meals: 2
Notes
Today’s totals are approximates only but no doubt a lot higher than 4,000 calories, maybe more like 6,000 calories. I’ll be ditching the chocolate overload with the Milo, milk, and choc whey after my first post workout meal because a friend is having a “Big Cake Bake” fundraiser this morning and I ate a crap load of home made cakes, in one sitting, like a fucking pig, straight after eating my mammoth lunch. Weight-in indicates a zero movement, I’m still a little puzzled as I’ve been eating a truck load over the past few months now. Our department also had a BBQ lunch which we always get left overs from and since I do IF, I didn’t eat until post workout and cleaned up several half decent sausages which I ate with my lunch. I’m waiting for an invisible alien to abduct my unborn child right now, unborn food baby. [Very strong Vietnamese accent]So so sad, make me very sad [/Very strong Vietnamese accent].
One interesting thing to note is that there were two people at work who I hadn’t seen in at least two to three weeks due to a holiday. One is a nutritionist and the other is a strength and conditioning coach. Both commented how much more “ripped” I looked. It’s interesting because my weight has been static for the past two weeks. Interestingness noted.
Damage Control
- N/A
Notes
Loading on healing right tricep tendon maintained but endurance on this has taken a hit last night. Will keep a close eye on it. Right elbow band area has improved a little, locking the right arm still causes pain. Wrists are mildly tender. Mildly bruised delts and a bruised/tender collarbone area. My entire back is still wonderfully sore at mild levels, four days and counting. Breasts are still moderately sore while triceps at mild levels, two days and counting. Hip/left thigh joint extremely sore, limping slightly, left side is problematic. Taking off feels not so awesomesauce. Side to side hip movement is clear but when I contract my left thigh to touch my core/abs then expand it back to a straight position it makes me want to cry (not really but gives me a sour vinegar face). Post PM Routine (2hrs) Update: Right elbow band area seems to feel much better again. Interesting how it responds well to chest/delt and leg routine and provides relief immediately after training (Back/arm routine still untested).
Weekend Outlook
Training
Shoulder/arm conditioning/experimental will proceed as usual on Saturday with the remaining period considered as complete passive rest periods. Late night HIIT doesn’t count as training.
Nutrition
Flexible as usual but not making any promises on the alcomaholz. It seems every time I plan on being alcomaholz-free it ends up being the opposite. I’ll play this by ear, it’s been a while since I’ve had an alcomaholz-free weekend and IT WOULD REALLY BE SENSIBLE if I kept this one alcomaholz-free since I’ve been invited to a wedding out of town next weekend. ;)
Tweet
Uouu, holy vascularity, man!! Your forearm is sick!
ReplyDeleteWhy do you eat 410g protein? Do you know about nitrogen balance, right?
Btw, do you do at home the AM Routine ou your gym is close to you job?
Crazy WO routine, keep going, i will be lurking here