My latest work-outs...... [Forum Archive]

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My latest work-outs......

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Posted by: Nick+

I'm going to see if I can keep some sort of journal........
Only this once ,I'm posting them as jpgs-------typed out before.

Training done in Home Gym 3 straight bars, one EZ, set of DB's, bench, low Barbell stands (from which I start the squat in the lower position.)

All weights exclude bar weight. My plates are Kgs so everything in kgs.......

Probably seem like weird workout but they seem to work for me.... Cobbled together from books like 'Brawn'(which I've since thrown out because it pissed me off) Kelso's "Shrug book" which is good -but I no longer have.....

I used to only one set of everything years ago (Ellington Darden books that!) now more. Want my workouts to take around an hour- which they mainly do. Except for EZ bar and dumbells don't need to change any plates during work out- which I prefer.

Never done any warm-ups.......If it was exceptionally cold and early in the morning, then I would.

My Cardio? Very little : one hour of horse riding a week, changing gears in car, errrr. Was doing a lot of blacksmithing/forgework until about two weeks ago.........

Diet ..............

DB=Dumbbell BB = barbell UH=underhand OV= overhand r=reps

ROUTINE A (current weight used and number of set(s) x reps) once 1x10 or 2x10 reps reached I increase weight. All weights given are plate weights loaded. Weight given in DB sets is weight per DB.

Squat 88kgs/194lbs 1x9r + 1x7r
DB pullover 26kgs/58lbs 1x10 (lying along the length of bench)
Press in front of neck(BB) 28kgs/61lbs 1x 10r + 1x10r
Bent over row(UH) 48kgs/105lbs 1x10r
" " " " " " 1x10r followed immediately by
" " shrug (UH) " " 1x10r
" " shrug (OV) " " 1x10r
Bicep curl EZ bar 29kgs/64lbs 2x10r
Triceps extension DB 21kgs/46lbs 2x10r
Close grip bench press 50kgs/110 2x10r
OPTIONAL;
Lat raise sitting DB EACH4kgs(!!) x 10 (just started those)
Ivenko gripper 2x10

(I'll be increasing weight on most of those above next workout)

ROUTINE B (Just started wide grip on bench press so reduced weight on bar a lot, to get used to it)

Bench Press 50kgs/110lbs 2x10r
Bench Shrug " " 2x10r
DB flye 18kgs/40lbs 1x8r
Close grip bench press 49kgs/108lbs 2x10r
DB pullover 22kgs/ 48lbs 1x8r
Bent legged deadlift 65kgs/143lbs 2x10r
Hise shrug 94kgs/207lbs 12r +10r (aim for 2x 15r with these)
Reverse bicep curl EZbar 29kgs/64lbs 1x10r 1x6r
Calf raiseDB -negatives* 28kg/62lbs 2x10r
Abdom. crunch 14kgs**/30lbs 1x8r 1x5r
OPTIONAL
Gripper ( as in routine A)
notes:
* On a wood block, raise weight with both calves lower with one DB in hand.
** Holding 10kg plate behind head ,the rest on chest(in woollen sock so it doesn't slip) Moving some plate weight behind head(because 10kg plate was too big for chest) has made exercise much harder.....

Alternate between Routine A+B Would like to train 4 times a week , failing at the minute..............

Present stats (not complete) bigger right arm: 16 1/2" {other 1/2" behind} chest 46"
Height: 193cms/6'4" Weight: 104kgs/230lbs

Posted by: shiznit2169

lol, its hard to read that shit. Don't you have excel or something to make it more neat?

Posted by: Decker

Good luck with your Journal Nick. It's something I'll follow. Is a reverse bicep curl simply lifting the weight w/ your palms down instead of up?

Posted by: Nick+

Quote:

Originally Posted by Decker

Good luck with your Journal Nick. It's something I'll follow. Is a reverse bicep curl simply lifting the weight w/ your palms down instead of up?

Palms down.

Posted by: Nick+

Quote:

Originally Posted by shiznit2169

lol, its hard to read that shit. Don't you have excel or something to make it more neat?

I'll type it out soon.Don't have excel.....

Posted by: Nick+

Did Routine A on Saturday and B on Sunday - am going to try and train 4 times a week- it seems to work better. Sat/Sun ,Tue,Thu

Decided to use up a jar of creatine and not waste it, started loading last Thursday--------- see what happens with that.

Oh yea- the main reason - is probably that I've been hitting the bottle more these last few weeks---some people just don't learn.....

Posted by: Nick+

Here's my training since 12th July 2005----yea not enough. See how things go with no alcohol at all for the whole of this month.........

Posted by: Nick+

Does one put into a training journal, the days one means to train but doesn't

I don't know........ I will though, and maybe at some future date learn something.

I prepared all the bars , with correct weights on them yesterday. Went up this afternoon , feeling woolly in the head (no not a hangover

) Ankles still a bit sore from walking in the mountains on Sunday......

So it's meant to be routine A today starting with the squat 90kgs (97 incl. bar) 213lbs. I lifted the bar onto the waist high stand I start my squats from, and even then I know it-- there's no energy there. Position myself under the bar, feel it on the shoulders, and can't move it an inch....... So I stop , change into my clothes, turn off the light and bugger off out of there. One good workout.

Tommorrow ?

Posted by: shiznit2169

looks like a good workout

Posted by: Nick+

Be good if I did it 4 times a week. That's when I seemed to make some gains. (By that I mean 2x routine A, 2x routine B a week)

Posted by: shiznit2169

Nick, could you by any chance show us some pics of your gym setup? Like i would love to see how you set everything up where the bench is, powerrack is (if u have one) and all the dumbbells etc...if u dont mind. Are you limited in the amount of weight to use or do you have plenty of weights that will allow you to go up to like 300+ for any exercise?

Posted by: Nick+

I've got a few minutes free now I'll dash up now with the cameraand see . It's as basic as hell!!!!!

Posted by: shiznit2169

better to have weights than nothing at all, or drive 45 mins everyday

Im off to the gym, ill check it out when i get back! Its leg day!

Posted by: Nick+

Bar ready for next squats in foreground. Stands for squatting(homemade) behind. Bench press has a completely useless leg curl and a partly effective leg extension(hardly used). Big block is for standing on for bent legged deadlift + calves. Small block for heels when squatting. Gas heater essential for winter! Fan very essential for summer! Training records since last November on wall beneath posters of horses (eccentric me? yes a bit.)

Bucket of whey powder on left (two scoops with 1/2l of water after most workouts) Ivenko gripper. Folded Turkish rug for doing trunk curls on(lower leg on bench) Shorts thrown onto belt on left.Empty beer bottle next to whey, lots of empty water bottles.Bar nearest fan is not bent, that's the camera lens...

Me looking fucking awful, just to show that space is limited in there. I used to crack my head on that damned beam all the time, but seemed to have learned not to now.Artificial flowers on right left there by the last owners of the house.........;

Plates and bars :
3 straight barbells
1 EZ
2 dumbell bars
Ivenko gripper , belt,, gloves (only used for present BP)

8x20kg plates, 10x10kg plates, 12x5kgs plates, 14x2kg plates, 12x1kg plates, + some 1/2 kg plates + some old vinyl 2.5+5lbs plates

Total kgs ? 365kgs aprox. (Hmmm, wonder how good that is for the floor........)

Posted by: shiznit2169

hey, thats not bad at all for a home gym set. It just looks very messy, i cant stand being messy. I'd probably line up all the weights in order (like a rack) from lightest to heaviest. That's a pretty cool squat rack you have there so if you failed it would drop onto that.

Although you dont have a lot, you still have pretty much everything you need for compound exercises that are most important (deads, squat, bench, rows) but it sucks you cant used specific machines like rope cable pulls, pressdowns, leg curls and extensions, etc..

I see you're a big fan of horses (farms) as you post a lot of pictures. Did you grow up on a farm or did you develop an interest for horses at a young age?

Posted by: Nick+

I was born in London, but have lived a fair bit in the country since then.

Yea it's a mess in there, usually have the plates leaning against the walls, and less bottles!

Horses are nice just damned expensive.

Posted by: Nick+

Stopped drinking 4 days ago (in my 4th day that is). Was feeling weak and shitty, but my mind told me today that I would probably manage to train. But it seems like mind over matter doesn't always work......... Maybe I should hit the bottle again as quickly as possible!

I won't however, give it more time, and maybe things will come round...........

Posted by: shiznit2169

try drinking lots of water in replace of the beer. It takes time when you change something but your strength will go up.

Posted by: Nick+

Quote:

Originally Posted by shiznit2169

try drinking lots of water in replace of the beer. It takes time when you change something but your strength will go up.

I always drink lots of water , maybe 4+litres a day.

I did a big tidy up where I train by the way, your comments stung me into action

Posted by: b_reed23

Everything is looking awsome Nick! Your workouts look nice, and I feel like you will see steady improvement, especially without Beer

Your setup looks great, and the flowers add a nice feminine flair

j/k

Posted by: Nick+

eerggh! Those flowers, I didn't put them there, but I havn't removed them either............

Posted by: shiznit2169

Quote:

your comments stung me into action

what comments are you referring to?

Posted by: Nick+

Quote:

Originally Posted by shiznit2169

what comments are you referring to?

"hey, thats not bad at all for a home gym set. It just looks very messy, i cant stand being messy. "

Posted by: shiznit2169

hahaa, i take it you cleaned it up a little bit? It would honestly be so much easier if everything was organized and all the weights were lined up so when you finish a set, you wouldn't have to waste time looking around for that 10-pound plate.

Posted by: Nick+

Yea, got rid of the bottles and tidied up, still got to run the vacumn cleaner over . That bench I've got, is shit,I'm going to have to put thick metal sheet under the long cushion part as it's bending at the end . Real trash...............

Posted by: Nick+

OK. This is what comes of not drinking , no energy at all, havn't trained in days. I suppose it's all a good sign, and I should just be patient.......

I thought I'd have "the force" today , but thinking appears not to be enough...... Had to stop when I did, as I was getting white sparks in front of my eyes......

Posted by: Nick+

Went better today. Had much more energy. Felt a bit nauseaus half way through but it passed. When I burped , I got the delightful flavour of tinned{canned} ravioli in my throat. I ill advisedly ate a lot for lunch...............(3hours before).

The squat is really pissing me off, I find myself looking down with my eyes, and not straight ahead......I just can't keep my head up. Very slightly strained the lower right back.........(Usually before it's been the left side!)

Bent over row and shrugs excellent , the second set of (underhand)rows is followed immediately by underhand shrugs. No pause. Those done, I do the last set of shrugs ,overhand after a 2 minute break. Felt it in the lats!!!

Posted by: shiznit2169

good workout

Posted by: b_reed23

things are looking great, Nick! Just be patient and things will work themselves out!

Posted by: Nick+

Thanks B_Reed and shiznet.

B_Reed my patience is running thin with 'things', I'm 39 now for God's sake........

Posted by: b_reed23

hang in their buddy!! Take any new pics lately with your new digi?? (by the way, call me Billie!!

)

Posted by: Nick+

Felt weak , so took teaspoon of creatine in red grape juice (no not wine

) about 10 minutes before workout. I can't remember where I read about this. It seemed to 'spike' me in some way, had suddenly much more energy. Worth trying again.

Second time couldn't lift bar to the standing position (from lower squat position), so didn't do 2nd set of Hise.
My grip was failing on the reverse bicep curl- unusual that......
Got a massive cramp in my calves when starting calf raises exercise.
Also nasty cramp in the left thigh during Close grip bench press.

I'm not training enough.

Posted by: TJ Cline

Posted by: Nick+

wine or grape juice?

Posted by: TJ Cline

Quote:

Originally Posted by Nick+

wine or grape juice?

6 years ago when I used creatine I would take it with beer quite often......on a drinking binge back then. Well I never got as big and strong off it as I did back then???? very odd.

Posted by: Nick+

With beer? Bloody hell! I might consider a small can of Guiness draught, with creatine, that would make a heady mixture.........

Posted by: Nick+

I've been trying out a new job for the last ten days, which includes mucking out horse stables. I've not trained since my last entry here..........

I've lost 5kgs(11lbs) of weight in the last 10 days.

Yesterday was the most extreme, I started at 06:30 in the morning, and finished at 1500 (3pm) with no break many hours of heavy physical work. I had a very large cup of coffee in the morning and a roll with cheddar cheese before starting-that was all. Drank water now and then.

It's goodbye to any muscle gaining I think!

Posted by: TJ Cline

I would just cut your workouts in half and only train each muscle once a week.

Posted by: b_reed23

how are things going Nick?? any new pics for us??

Posted by: Nick+

Right, my 1st workout today (4th Nov 2005) in 2.5 months , all I've been doing otherwise is shifting horse shit, and rolling bales of hay and straw around, pushing trailors, being butted on the head by horses---so plenty of cardio.

Now the job is finished. I'm putting my stats. here ---from the 23rd Oct (then I'll know where to find them later on...) I've lost around 15kgs/30lbs in weight in the last two months. Upper right arm, down from 16.5" to 15.25" ( which makes one question how much of the 16"+ was fat).

Measurements taken 23rd Oct 2005 at 1400- 20° C

Wrist L: 7 ⅛”- 18.1cms
R: 7 ¼”- 18.4cms

Forearm L: 12 5/16”- 31.2cms
R: 12 3/8” – 31.4cms

Upper L: 15 ⅛” - 38.4cms
Arm R: 15 5/8”- 39 cms

Neck 16 ¾” – 42.5 cms

Chest 45 ¼”- 114.9 cms

Stomach 36” - 91.4 cms

Thighs L: 23 ¼”- 59 cms
(flexed) R: 23” - 58.4 cms

Calves L: 15 ½”- 39.4 cms
(flexed) R: 15 5/8” – 39.7 cms

Ankles L: 9 ¾” - 24.8 cms
R: 10” - 25.4 cms

Weight: 91kgs/200lbs Height 193cms / 6'4"

Workout today---all weights reduced. Felt like I had the flu, but took my temperature and it was OK. An hour before the workout bent down to pick something up, and got white sparks behind my eyes......

While training however no problem at all..........

Posted by: Nick+

Doctor told me not to train for 10+days. I decided that my legs were far enough from my shoulder(-where the problem is), so I did a 'tiny' simple legworkout.

Squat:
57kgs x10
57kgs x12
57kgs x10
Leg extension:
30kgs x10
30kgs x10
30kgs x10
Leg curl:
30kgs x10
30kgs x 8
30kgs x 6

Time taken: 1757-1825 28mins
2mins between sets.

I've not squatted for 3 months, have hardly ever done a leg extension. And last did a leg curl 10 years ago........

Posted by: b_reed23

hey nick! It's nice to have you back!

Posted by: Nick+

Thanks Billie! I might just say that your trip to Olympus is well under way, you are possibly nearing the summit.

I am still searching the foothills...........;;Ha!

I might just add two hours after that leg workout , my legs are like damned jelly, and not good on the stairs.................

Posted by: Nick+

12 hours after that piffling little workout, and my thighs have never been sorer.

Maybe this has taught me , that legs need a workout all of their own, and not combined with upper body exercises.

Posted by: Nick+

12 days after visiting the doctor and his pills and toothpaste lookalike to smear on my shoulder , and the pain is still there-though maybe slightly reduced. Not all the time, usually only when I get annoyed about something (about 40% of the day). I'm not sure it has anything to do with my tendon........ More just being run down generally.

Seeing George Best ex footballer(soccer) at the edge of death because of alcohol, should be ringing the alarm bells in me - not that , I'm that far gone, but why take it that far?
http://news.independent.co.uk/uk/hea...icle329188.ece

Going to do a light workout today, in defiance of my doctor's orders. If it makes matters worse in my shoulder, well so be it. Otherwise I'll never be filling my coffin one day!!!

Posted by: TJ Cline

Quote:

Originally Posted by Nick+

Doctor told me not to train for 10+days. I decided that my legs were far enough from my shoulder(-where the problem is), so I did a 'tiny' simple legworkout.

Squat:
57kgs x10
57kgs x12
57kgs x10
Leg extension:
30kgs x10
30kgs x10
30kgs x10
Leg curl:
30kgs x10
30kgs x 8
30kgs x 6

Time taken: 1757-1825 28mins
2mins between sets.

I've not squatted for 3 months, have hardly ever done a leg extension. And last did a leg curl 10 years ago........

Nice workout, how did it feel walking the next few days after your first hard leg workout in years??

Posted by: Nick+

Quote:

Originally Posted by ForemanRules

Nice workout, how did it feel walking the next few days after your first hard leg workout in years??

It felt bloody terrible, for three days afterwards I had to 'feel my way when walking down stairs', it was bad enough going up. Couldn't go up stairs with a cup of coffee in my hand.......... Was sore for over a week......

I hardly even tried that hard in that workout ..........

Posted by: Nick+

Did one cobbled together tiny little light work-out. Bench Press completely useless, my left side(the side with the pain) was unbelievably weak, failing way before my right side. Wonder what really the hell is going on in my shoulder.........

No danger of overtraining.......last trained on the 12th

25Nov2005 (all weights exclude bar weight

)

Squat 60kgs x 12
60kgs x 9

Incline BP 40kgs x 7
40kgs x 4

Bicep Curl 20kgs x 10
20kgs x 10

Leg 40kgs x 10
Extension 40kgs x 9

Leg Curl 30kgs x 10
30kgs x 9

Time 17:34
Taken 18:09

Posted by: Nick+

10th Dec 2005 (This will be :"Chest" routine but needs still changing)

Incline Bench Press 30kg x 12
30kg x 11
30kg x 8
Dumbbell Flye 8kg x 10
8kg x 10
8kg x 7
Dumbbell Pullover 12kg x 10
Close Grip Bench Press 20kg x 10
20kg x 10
Abdominal Crunch 5kg x 10
(5kg plate behind head) 5kg x 7

Start: 1734
Finish: 1806

Left Arm and shoulder (where the pain has been and still is to a lesser extent) much weaker than right arm and shoulder.

Posted by: Nick+

11th Dec 2005 'Legs'
(all weight = plate weight) E= Each

Squat 60kg x10
65kg x6
70kg x2 (white sparks in eyes

)

Dumbbell pullover 12kg x12

Leg Extension 40kg x10
40kg x10
45kg x7

Leg Curl 30kg x10
30kg x10
35kg x2

++One legged neg calve 20kg x10E
20kg x10E
30kg x 5E

Time started 18:10
finished 18:54

IVENKO gripper 12reps E

Post workout drink : glass of red wine

++: Dumbbell in hand raise with 2 legs lower with one

Posted by: Seanp156

Quote:

Originally Posted by Nick+

Post workout drink : glass of red wine

Are you serious?

Posted by: Nick+

Well I had it about 15mins. after.......... Tastes nicer than blasted bucket of whey sawdust

Posted by: Seanp156

Taste isn't the point here Nick

Posted by: Nick+

do not remind me...........

Posted by: Nick+

16Dec2005 Back+Shoulders (subject to change not sure this is the best combination....)

(plate weight in kgs) UH=underhand OH=overhand

Bent over Row UH 30kgs x 10
30kgs x 10 straight on to
Bent over Shrug UH 30kgs x 10
Bent over shrug OH 30kgs x 10

Barbell Press in front 15kgs x 10
of neck 15kgs x 10
15kgs x 10

Hise Shrug 60kgs x 13
60kgs x 10

Bent legged deadlift OH 60kgs x 7
UH60kgs x 5
UH60kgs x 3

time taken: 16:02
16:30

(1 minute rest between sets)

Posted by: Nick+

Ho! Been ""ill" again, or just run down. Feel like I have had the flu - but my body temp has been running at 2°C beneath the 'norm'. Looked on the internet in a hurry , and all I could find was "Chronic fatigue syndrome"(I think it was called that) ---well I like the title it sounds 'cool', so that is what I've decided I've got.

Now - a very light arm routine , which I concocted , and which is probably a load of shite-- used light weights-- but was suprised by the effect on the upper arm---

(weight is plate weight) --never done preacher curl in my life before--
24DEC2005

Bicep curl EZ bar 15Kg x 10
15kg x 10
15kg x 10

Preacher curl 1Okg x 10
(straight bar) 10kg x 10
10kg x 7

Triceps dumbbell 15kg x 5
extension behind 10kg x 10
neck 10kg x 10

Reverse curl 15kg x 10
EZ bar 15kg x 10
15kg x -------

Time taken : start 1053
------------finish 1123 (am)

Posted by: Nick+

Posted by: TJ Cline

I can't read that Nick......just write it down.

Posted by: Nick+

why can't you read it? writing it down each time takes ages

Posted by: TJ Cline

Open a bottle of wine and take your time.

Posted by: Nick+

bastard! (meant in a kindly way........)

Posted by: TJ Cline

Actually I am a Bastard but I take no offence to the comment.

Posted by: Nick+

Few minutes after work-out , grow damn it , grow

Posted by: Nick+

Has everything to do with whether I workout at all, so I'm keeping a record of it here.

Posted by: Nick+

Oh Dear, not good that....... Well it's the end of the day.

Posted by: Nick+

Posted by: b_reed23

er........all I see is red X's...DAMN!!!!!!!!

Posted by: Nick+

Damn? You mean No JPG's ????

Posted by: b_reed23

now I see them...weird...anyways....Looking good! How are you feeling??

Posted by: Nick+

Appointment with the doctor this afternoon!

I've got to clear this thread of too many Jpg's........ Do so later. I assume you have Dial- up and not broadband???? On a slow connection this page must take hours to load.......

Posted by: Nick+

Balls to geocities. "you have exceeded your transfer limit"

Posted by: Nick+

Posted by: Nick+

No danger of over training for this January anyway.........

Posted by: Nick+

February 2005

Now that's progress!!!!!!

Posted by: Nick+

Posted by: b_reed23

hi Nick...thought I would drop in....looks good in here...pics are awsome...def. a nice peak going on there! How is the art/photography going? I have been meaning to send you some new ones of mine....but I keep forgetting!

Posted by: Nick+

Quote:

Originally Posted by b_reed23

hi Nick...thought I would drop in....looks good in here...pics are awsome...def. a nice peak going on there! How is the art/photography going? I have been meaning to send you some new ones of mine....but I keep forgetting!

Thanks for dropping in!

I'm not quite so good myself about visiting other peoples training logs.........

A nice peak in my photos?Where???Tell me about it! I've been shrinking down to hobbit proportions! It's frightening the hell out of me!

Yea I'm still doing watercolours, but in these tough times things don't sell......I've got an interview tommorrow for a (possible) training/job placement with people who make bits for aeroplanes, and small planes.......

Now, maybe a steady job would , get me moving with the training!

Keep up your photography Billie, NO slacking!

Posted by: Nick+

Posted by: b_reed23

Posted by: Nick+

Posted by: Nick+

Times I did workouts in January. I actually meant to do each routine once a week, (so 4 workouts a week), but no such luck----yet.

Living in the land of wine has many drawbacks.

Posted by: b_reed23

you only did shoulders/back 2 times in January???

Posted by: Nick+

Quote:

Originally Posted by b_reed23

you only did shoulders/back 2 times in January???

Yea , not very good really, to put it mildly!

Posted by: Nick+

Slight distractions abound at the minute.The heating system has packed up €10000 to €15000 to replace (heat pump). A house has to be sold in the UK and another bought over here. I've been fucked around by people at a job agency locally with regards to a job possibility (which also included training) since the end of December this has been going on.The idiot mechanic at a garage three months ago did up the alternator belt too tight on my car, so the alternator bearing might go....... And to solve my problems I don't hit the weights but the bottle.

Posted by: Nick+

Not sure the close grip EZ Bench Press has any purpose in this routine...

Posted by: b_reed23

close grip bench is for triceps

Posted by: Nick+

Quote:

Originally Posted by b_reed23

close grip bench is for triceps

It doesn't affect the Pecs at all?

Ought to put a decline bench press in I suppose instead.

I ought to shove the close grip into the arm workout , but that routine will then get too long....

Posted by: TJ Cline

Quote:

Originally Posted by Nick+

Times I did workouts in January. I actually meant to do each routine once a week, (so 4 workouts a week), but no such luck----yet.

Living in the land of wine has many drawbacks.

Fucking drunk

Posted by: Nick+

Quote:

Originally Posted by ForemanRules

Fucking drunk

Fucking right!

Posted by: TJ Cline

Quote:

Originally Posted by Nick+

Fucking right!

Im off my 2 week drinking binge......I will try to abstain from all booze for the next 2 months......if it didnt make me fat then I would drink myself to death.

Posted by: Nick+

Quote:

Originally Posted by ForemanRules

Im off my 2 week drinking binge......I will try to abstain from all booze for the next 2 months......if it didnt make me fat then I would drink myself to death.

Well I wish you luck.

Every three days I resolve in the mornings not to drink and come evening I'm sitting there wine glass in hand. Talk about alcohol 'programming'. I'm reading up on the web about all the bad things it does to one

, trying to brainwash myself into stopping.......

Posted by: Nick+

Posted by: b_reed23

do I see three biceps exercises, and one tricep??

Posted by: Nick+

Quote:

Originally Posted by b_reed23

do I see three biceps exercises, and one tricep??

Yes you do and I'm changing that now!

Posted by: Nick+

Seems like I have calling 'decline' BP an 'incline' BP all these months.

Posted by: b_reed23

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My latest work-outs......

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