welcome to the house of pain(Marauders style) [Forum Archive]

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welcome to the house of pain(Marauders style)

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Posted by: Rubes

so pretty much i have one year to get ready for my senior year of football. im not playing this year because of some medical issues. the lifting progam is set up by my football coach and i will be using it for the next year to get ready for that one last shot at making it to states.

starting weight : 180lbs
height 5'7
BF% 15-17%

Goals
get up to 185lbs at 7-10% body fat
bench 225 at least 5 times by next augest
Squat 405 at least 5 times by next augest

first two weeks is just all running and working on the form for the lifts we will be doing.

Posted by: tallcall

Good luck buddy, make sure to keep us updated

Posted by: goob

Something to inspire....

YouTube Video

Posted by: katt

Nice Goob!! Nice!

Posted by: Rubes

tallcall: will do.

goob: music is always needed thank you

ok well today was a dick around day because he had to teach some of the kids how to deadlift without killing themselfs and how to hang clean and such. so i just did a couple of easy things for something to do.

DB Shoulder press
40's 1 set of 10(warm up)
50's 2 sets of ten(easy)

Bent over DB rows

45 for a set of ten(warm up
75's 2 sets 10 reps

the 75's were pretty easy could do more if i wanted to but not going to push it just yet not untill he starts giving us grades for the lifts.

Posted by: the other half

good luck on your goals, and make the most of your senior year. i know i wish i would have done things alittle bit differently.

Posted by: Rubes

Quote:

Originally Posted by the other half

good luck on your goals, and make the most of your senior year. i know i wish i would have done things alittle bit differently.

i plan on making it an amazing year for football next year everyone in the area thinks that its are best chance for a long time to get close to states and maybe even win. my last year for football will be the seniors on D and pretty much the Jrs on O the D for the guys in my class is isnane im the smallest guy for us and im 5'7 180 and the O for the Jrs(next year) puts up alot of points cant wait to see what happens should be alot of fun.

Posted by: Rubes

9/17/07

form day

front squat
set one 135x5
set two 185x5

clean complex
both sets 95

deadlift
set one 135x5
set two 225x5

still teaching some of the people in my weight lifting class form should be next week before we start to lift hevy or anything like that.

Posted by: tallcall

You seem to be doing well.

What's your max deadlift? Also, how are those other guys coming along?

Posted by: Rubes

i dont really know my max for dead lift most ive done is 360x5. the other guys in the class are comming along pretty well most of them have the form of most of the lifts down other then some of the harder lifts(clean).

today was a cardio day i guess ran 1.5 miles today

Posted by: KelJu

What position does the coach expect you to fill?

Posted by: Rubes

on O im mr everything ill play WR/FB/HB depending on the D the other team will play. and on D SS/LB

Posted by: Rubes

measurments
Relaxed
forarms-11 1/4 both
bicepts-13 both
calfs-15 both
legs- 23 1/2 both
chest 39 1/2
shoulders 49 1/2
neck 16

Posted by: Rubes

9/24/07

flat bench
3x3
set one 165
set two 170
set three 180

squat 3x3
set 1 260
set 2 275
set 3 290

Straight leg dead lift 2 sets of 10

class is to short to do to many lifts its sucks

Posted by: Rubes

ok here we go

monday

bench 3 sets
set 1 145x10
set 2 155x8
set 3 160x7

squat

set 1 230x10
set 2 245x8
set 3 255x10

shoulder press
45x10
45x10

incline bench press dbs
35x10
35x10

squat and bench were 10,8,6ish last set your suposed to go up to 10 if you can

Posted by: Rubes

wednsday

hangclean

170x4
170x4
180x5

deadlift
305x4
310x4
325x5

calf raise
135x10
225x10

leg extension(sp?)
110x10

legcurl
75x10

deadlift and clean 4,4.2 last set up to 5 if you can(coachs thing)
oh plyos befor lifting

Posted by: Rubes

oct-19

plyos(warm up)

Front squat

195x10
205x8
215x10

towle bench

145x10
150x8
155x10

aux lifts
shrugs 75lb dbs 2x10
lunges 45lb dbs 2x10
jerk press 135 2x15

Posted by: Rubes

found out on friday after the game next year i will either play SS or DE/LB next year. and ill be playin backup HB next year behind an all conference sophmore from this year

Posted by: Rubes

ok today 3x3 up to ten on last set if i can

back squat
270x3
280x3
295x8(pr on reps)

flat bench
170x3
175x3
185x4

shoulder press 45lbs each hand 2 sets of 10
lat raise 10lbs each hand 2 sets of 10
front faise 10lbs each hand 2 sets of 10
incline bench 45lbs dbs 2 sets of 10
jerk press 135 2 sets of 5
lat pulldown 45lbs each side 2 sets of 10

current weight 181lbs

Posted by: Rubes

deadlift
300x3
310x3
325x5

hang clean
170x3
175x3
185x5

clean complex
95lbs
5 shrugs
5 high pulls
5 front squat
5 cleans
two sets of that

lunges
25lbs each hand two sets of 10

Posted by: vortrit

Nice looking deads!

Posted by: Rubes

Quote:

Originally Posted by vortrit

Nice looking deads!

thanks. still a long way to go before i hit the weight that i want to be lifting though

Posted by: tallcall

Damn, I wish I had your deadlifts and cleans!

Posted by: vortrit

Yeah, those are very impressive deads to me. Our bench and squat are somewhat close but you kill me in deads. Of course, I have not been doing them much lately, and I seem to have a problem with my grip. Maybe it's time to get some straps.

Posted by: DOMS

What sort of workout are you doing?

Posted by: JailHouse

Man I wish I had ur squat and deadlift #s.

Posted by: Rubes

tallcall and vortrt= thanks and i have no idea why i can clean and deadlift so much its just easy to me. and straps help with deadlifts.

DOMS= im working out on the bigger faster stronger program

Jailhouse= thanks its taken alot of work on form to get to where im at right now.

Posted by: Rubes

fridays workout

plyos (warm up)

front squat
220x3
230x3
240x4(pr on weight and reps)

towel bench
165x3
175x3
185x10

lat pulldown
first set of ten 90lbs
second set 105

front raise
10lbs each hand 2 sets of 10

side raise?(i guess dunno what to call it)
10lbs each hand 2 sets of 10
curl game 60lbs start with one and work your way up to ten

class ended early because of some bull shit i was pissed didnt get all of my lifts in

Posted by: JailHouse

Nice front squats! What exactly is a towel bench?

Posted by: Rubes

jailhouse- its benchpress but you dont bring it all the way down to bring it to about an inch above your chest and go back up.

Posted by: Rubes

football last year im number 11

Posted by: JailHouse

NICE! get that fucker! do you watch NFL?

Posted by: Rubes

oh i got that fucker all right gave myself a concussion hitting him. yeah i watch the nfl.

Posted by: JailHouse

Damn that must have been a unholy tackle.. whos ur team?

Posted by: Rubes

it was one of them hes running full speed im running full speed hits so it wasnt that bad biggest hit of the season for me that year was when i was leadblocking for someone believe it or not i broke my facemask on that hit. and fav NFL team is the Redskins. How about you

Posted by: JailHouse

Quote:

Originally Posted by Rubes

it was one of them hes running full speed I'm running full speed hits so it wasnt that bad biggest hit of the season for me that year was when i was leadblocking for someone believe it or not i broke my facemask on that hit. and fav NFL team is the Redskins. How about you

HAIL TO THE REDSKINS! I'm actually from DC and over here its all about the skins. I'm getting ready to head out to a friends house to see the game. A win against the pats would be huge for DC.

Posted by: Rubes

yeah it would be huge

Posted by: tallcall

I'm from Connecticut/Massachusetts, so I go with the Patriots!

Posted by: Rubes

pats suck(not really).

mondays workout

plyos
back squat
255x5
275x5
280x8
should have gotten two more reps on the last set but jackass' kept on crackin jokes when i was lifting

flat bench
160x5
170x5
175x5
again should have gotten a few more on bench but they kept on crackin jokes when i was liftin

straight leg deadlift 95lbs 2 sets of 10
front raise 10lbs each hand 2x10
side raise 10lbs each hand 2x10
shoulder press 40lbs each hand 2x10
jerk press 135 2x5

half mile jog
1/4 mile 65% sprint
1/4mile 75% sprint
then hour and a half of volleyball practice today.

Posted by: vortrit

Nice workout. Sorry about the bench. Looks pretty solid though. Awesome football pictures too!

Posted by: JailHouse

Fuckin Tom Brady!! I would've been happy if we could've at least injured him lol. Nice squating sir!

Posted by: Rubes

vortrit- yeah its ok ill get the fuckers back soon ill just shit my pants when they are tryin to clean or something tomorrow.

JH- yeah your right fuckin tom brady, and thank you

today was easy just ran a 1.5 miles

Posted by: vortrit

Quote:

Originally Posted by Rubes

vortrit- yeah its ok ill get the fuckers back soon ill just shit my pants when they are tryin to clean or something tomorrow.

Nothing say I love you more than shitting yourself.

Posted by: Rubes

oh no kidding ill do it when my buddy that gets stuck deadliftin around 400lbs gets ready to lift he can choke on that when hes tryin to pull that off the ground.

oh forgot to add

core work
35 crunch
25 partial sit ups
10 partial holdem sit ups(5 count)
1 min plank
30sec right/left side plank
25sec superman planks right arm left leg switch for second one
30sec right leg held out and switch to left on second one
30sec wall sit
6 wall jumps
40sec wall sit
6 wall jumps
60sec wall sit 6 wall jumps sprint to bleachers

Posted by: Rubes

wed.

cleans
160x5
170x5
175x6

deadlifts
280x5
300x5
310x6

weight was way to easy on the deadlifts

clean complex
5 power shrugs
5 high pulls
5 front squats
5 cleans
all of them right after the other at 95lbs 2 sets about 30sec of rest between them

Posted by: vortrit

Nice workout. And before you bomb that guy don't forget to tell him about the importance of breathing deeply while lifting.

Posted by: Rubes

he breaths like that all the time when he lifts no need to tell him ill just bomb his ass and laugh when i walk away

Posted by: Rubes

over head squat on friday people should be fun hope my shoulder holds up long enough to get all 3 sets in

Posted by: vortrit

I know I've said it before, but really nice looking deadlifts! Good luck on your overhead squats!

Posted by: JailHouse

Nice Deads and cleans!

Posted by: Rubes

thanks guys

Posted by: Rubes

feelin good today.

overhead squat
105x5
110x5 to light
135x5 still to light

towle bench
160x5
165x5
170x10 to light coach needs to up weights before i get pissed

lat pull down 110lbs 2 sets of ten
bent over flys 10lbs each hand 2 sets of ten
bent over rows
70lbsx10
75x8
over head press
145x5 class ended i was so pissed i wanted to try 155 but coach made me leave the class.

tonight im gunna go out and have fun see yall later

Posted by: JailHouse

Ur OH squats and press are very impressive!

Posted by: Rubes

thank you. so does anyone know how to get rid of a killer hangover?

Posted by: JailHouse

Quote:

Originally Posted by Rubes

thank you. so does anyone know how to get rid of a killer hangover?

Yes. MORE BEER! lol, for real it really works.

Posted by: Rubes

yes more beer does work but its not a good iead when you have to go to work

Posted by: Rubes

monday

squat
as many reps in 15 seconds at 195lbs 60-75sec rest
set one 11reps
set2 12
set3 12
set4 12

bench
85lbs 20 reps 15 sec
85lbs 23rep15 sec
120lbs 15rep 15sec
120lbs 13red 15 sec

then some core work.

Posted by: Rubes

tues day
plyos

box jumps 36in box 3 sets of 6
one leged box squats BW 2 sets of 4 each leg
cone jumps
then all kinda crazy running crap

Posted by: Rubes

thursday
plyos(warmup)

card game.
side line to side line basketball court
base line to base line
squat jumps
frog leaps
partal sit ups
push ups
crunchs
laps around the gym
wall runs(hands on wall push while trying to run against the wall)
sprinters crunchs
plank(50sec)

swimming tomorrow then we start wrestling practice on monday.

Posted by: Rubes

im the short one with a hat on and really short green shorts. see what happens when the guys at my school get to play volleyball.

Posted by: vortrit

I like your socks.

Posted by: Rubes

them are my wrestling socks. man i love them things

Posted by: JailHouse

Every thing is lookin strong as usual. The girl in the pink looks thick yo.

Posted by: Rubes

thanks we start to lift hevy again next week. the girl in the pink is my best friends ex and my ex's best friend yeah some odd stories with all of us.

Posted by: vortrit

Quote:

Originally Posted by Rubes

thanks we start to lift hevy again next week. the girl in the pink is my best friends ex and my ex's best friend yeah some odd stories with all of us.

You shouldn't confuse people like this...

Posted by: Rubes

ok. my ex is the girl in the pinks best friend. then my buddy is the chick in the pinks ex

Posted by: Rubes

monday

flat bench
160x10
165x8
170x10

back squat
240x10
250x8
260x10(weight was light coach wont up my weights what a prick)

front raise 10lbs each hand two sets of ten
lat raise 10lbs each hand 2 sets of 10
db shoulder press 40lbsx10 45lbsx7 left shoulder gave out

then from 3:15 till 5:30 i had wrestling practice

weight 176lbs 10oz

Posted by: vortrit

Nice bench. Good work.

Posted by: JailHouse

Nice squats and bench. Why wont he let you up the weight?

Posted by: Rubes

because hes a dick. i went in today after wrestling practice 3:15 to 5:30 front squated 3 sets 135, 155, 185. then squated with my friend we went from 185 5 reps 225 3 reps 315 3 reps then at 365 i hit two reps im so pissed that he wont up my weights.

Posted by: vortrit

Quote:

Originally Posted by Rubes

because hes a dick. i went in today after wrestling practice 3:15 to 5:30 front squated 3 sets 135, 155, 185. then squated with my friend we went from 185 5 reps 225 3 reps 315 3 reps then at 365 i hit two reps im so pissed that he wont up my weights.

Yeah, that does seem light on the squats compared to what you should be doing. I mean this work out looks great. 365 - NICE!

Posted by: Rubes

thanks. still have 40lbs to go to get to 405 want to be at that by the start of track season.

wed

wrestling practice 3:15-5:30

on another note my left knee is killing me it keeps on shifting over every now and then at wrestling practice. dunno whats up but i cant go to the doctors w/out health insurance.

Posted by: vortrit

Quote:

Originally Posted by Rubes

thanks. still have 40lbs to go to get to 405 want to be at that by the start of track season.

wed

wrestling practice 3:15-5:30

on another note my left knee is killing me it keeps on shifting over every now and then at wrestling practice. dunno whats up but i cant go to the doctors w/out health insurance.

Man, that sucks about your knee. I guess I don't need to tell you to keep an eye on it. Hopefully it's nothing serious. Is there any pain?

Posted by: Rubes

i never really feel pain its kinda odd like when i destroyed my right shoulder in a wrestling match in 8th grade my right tricept was touching my left ear and i just pulled my arm back over popped it back into socket and kept on wrestling. guess im just to dumb to feel pain or somthin like that.

Posted by: Rubes

the first pic is where i wanna be in a couple of months the second one is where im at right now.

Posted by: Rubes

we are testing max's for a grade in my 2nd hr class

squat 365x2
flat bench 205x2(should have done more weight)

3:15-6 wrestling practice think my nose is broke and fun shit like that. happy birthday to me.

Posted by: vortrit

Quote:

Originally Posted by Rubes

we are testing max's for a grade in my 2nd hr class

squat 365x2
flat bench 205x2(should have done more weight)

3:15-6 wrestling practice think my nose is broke and fun shit like that. happy birthday to me.

Nice. Why didn't you go for more on the bench?

Posted by: Rubes

shoulders have been buggin me the last couple of days. ive been sick and had wrestling practice all week last week ive gone from 185lbs down to 173 in just over a week. coulda gotten at least 215 maybe 225 if i was lucky but hey did what i did. he said i can re-test that if i want to.

Posted by: vortrit

Quote:

Originally Posted by Rubes

shoulders have been buggin me the last couple of days. ive been sick and had wrestling practice all week last week ive gone from 185lbs down to 173 in just over a week. coulda gotten at least 215 maybe 225 if i was lucky but hey did what i did. he said i can re-test that if i want to.

That sucks. Being sick sucks and the shoulder thing sucks.

Posted by: tallcall

Quote:

Originally Posted by Rubes

Happy Birthday!

This should be a new birthday tradition, east some cake and have a relative smash your nose - it's a nice way to ease into the day

Posted by: Rubes

vort- yeah the sick sucks im used to the shoulder thing but it sucks when i bench because i know i can put up more weight but im always worried about my left shoulder tryin to pop out of socket.

tallcall. thanks. yeah that should be the new thing next up my dad.

Posted by: Rubes

body fat was tested tues. 11.2% at 175lbs.

today dead lift test
370x2

hang clean test
205x1

wrestling practice 3:15-5 not going to lie today fuckin sucked my jaw ended up being dislocated.

Posted by: vortrit

Quote:

Originally Posted by Rubes

body fat was tested tues. 11.2% at 175lbs.

today dead lift test
370x2

hang clean test
205x1

wrestling practice 3:15-5 not going to lie today fuckin sucked my jaw ended up being dislocated.

Nice - I mean real nice - deadlift!

Posted by: Rubes

Quote:

Originally Posted by vortrit

Nice - I mean real nice - deadlift!

thanks.

Posted by: tallcall

Broken nose, dislocated jaw, someone's having some fun!

Posted by: Rubes

Quote:

Originally Posted by tallcall

Broken nose, dislocated jaw, someone's having some fun!

if i wasnt practicing with my high school wrestling team id swear its MMA

Posted by: tallcall

Quote:

Originally Posted by Rubes

if i wasnt practicing with my high school wrestling team id swear its MMA

It's my kind of pain

Posted by: Rubes

ok here we go

monday
tested virtical 33in no change
tested standing long jump 8'10" +8 from 8'2

today
testing front squat and towle bench

front squat 275x4 pr for weight and reps up from 225x5
towle bench 225x4 pr reps +3

Posted by: vortrit

Nice test. Looks like you've got some good strength going on there.

Posted by: Rubes

Quote:

Originally Posted by vortrit

Nice test. Looks like you've got some good strength going on there.

thanks now its just trying to find a way to keep most of it only lifting 2 or 3 days a week with wrestling and trying to get down to 171 from almost 180.

any ideas?

Posted by: Rubes

this is what happens at my school when its homecomming week for football.

Posted by: Rubes

dec 4

pull ups
bwx10x2
wide grip
bwx5x2
side to side bwx10 each side

bent over rows
70x9
100x6pr on reps and weight

hammer curls
30s burn out
25s burn out
15s burn out
some body stole the other 20lb dumb bell wtf

rev. bench press
bwx15
bw+10 x10

rev. curls
65x9
75x6

21s two sets at 65 then 70

i said fuck wrestling and quit my bodys already messed up as it is might as well keep what i have left of it.

and some pics will be up soon other then the one of me in a dress

Posted by: vortrit

Nice workout. Great rows.

Great pic too. Say are you seeing anybody? I'm just kidding, of course.

Posted by: Rubes

Quote:

Originally Posted by vortrit

Nice workout. Great rows.

Great pic too. Say are you seeing anybody? I'm just kidding, of course.

thanks im going to bump up to 105 or 110 next week on the rows it seemed a lil easy for me.

that pic is from homecomming week at my school it was prince and princess day. i was the only guy who went all out and wore a skirt without anything under it. it was fun well kinda

Posted by: Rubes

dont start really lifting again untill next monday today was a easy day

hang clean no straps
135x4
155x4
185x2

db bench press
40s x10 warm up
50s x3
55s x3
60s x2

atg squat

225x5
275x5
315x3

im takin it easy for now untill monday like i said im going in tomorrow to do some box jumps and stuff like that.

Posted by: Rubes

friday

buddy wanted me to lift with him so i did

squat
225x5(warm up)
315x3
315x3
335x3

iso shoulder press 45lbs each hand
2 sets of 5

bent over rows
90s x3
110x3(pr on weight)

flat bb bench press
135x5(warm up)
155x3
175x3
185x3

not a bad day for feelin like crap. ill start running when i can can keep my weight up without bein sick. down to 170ish right now and it sucks

Posted by: vortrit

Really nice squats @ 315.

Posted by: Rubes

Quote:

Originally Posted by vortrit

Really nice squats @ 315.

thank you

Posted by: Rubes

tues day
hang clean
165x3
175x3
185x3

dead lift
325x3
340x3
355x3

then some work on my shoulder

wed

front squat
255x3
270x3
280x3

towle bench
205x3
215x3
225x3

then some stuff for my shoulders again

im still sick but figured id give it a go its harder to lift right now because of bein sick but its better then just sittin on my ass doin nothing

Posted by: Rubes

adding a couple of goals.

hang clean 225x3
deadlift 440x3

Posted by: Rubes

dec-17

flat bb bench press
135x5
185x3
185x3
185x3

atg back squat
225x5
315x3
315x3
315x3

hammer shoulder press
90lbs each side 3 sets of 5

bent over rows
100lbs 3 sets 3 reps

close grip bench press
135 3 sets of five

pull ups 3 sets of 5

preacher curls

65lbs 3 sets of 5

Posted by: vortrit

Really nice work. Your deads are looking really strong. Great goals too, and I'm sure you'll reach them. That's a very nice front squat too. Looking good all the way around.

Posted by: Rubes

Quote:

Originally Posted by vortrit

Really nice work. Your deads are looking really strong. Great goals too, and I'm sure you'll reach them. That's a very nice front squat too. Looking good all the way around.

thanks V. im taking a break for the next couple of weeks i pulled something in my rib cage and it hurts like hell.

Posted by: danny81

ur not wrestling anymore?

Posted by: Rubes

Quote:

Originally Posted by danny81

ur not wrestling anymore?

i quit because my shoulder keeps on sliding out of socket if it gets pulled on hard enough and the coach is a compleat dumb ass tryin to make a 171 pounder wrestle 189

Posted by: Rubes

i went up to help a couple of guys from my schools wrestling team for a couple of hours. fun stuff tell ya what. no lifting untill monday i got kneed in the head and ive been dizy and shit for the last 12 hrs

body weight 176lbs

Posted by: JailHouse

Do you have a strict diet or do you just eat any thing you can get your hands on?

Posted by: vortrit

Man that really sucks about the shoulder.

Posted by: Rubes

Jailhouse- i try to eat healthy but its hard because my family likes to buy junk food all the time so right now its pretty much 50% strict 50 non-strict but im workin on it.

Vortrit- yeah the shoulder thing really pisses me off alot last year i would have taken at least 3rd in my schools confrence but i got dumped on my shoulder with about 300+ pounds of bodyweight on it so its fucked up for now.

Posted by: danny81

Quote:

Originally Posted by Rubes

i quit because my shoulder keeps on sliding out of socket if it gets pulled on hard enough and the coach is a compleat dumb ass tryin to make a 171 pounder wrestle 189

oo that sux. yo is the 171 and 189 lb weight class ezier then lower weight classes like 152. because all the guys i see that wrestle in the heavy weight classes. more liek 189, 215, a HW seem to be just big and fat as opposed to muscle and little technique. although there are some huge strong guys that haev good technique. am a i write or are thse guys the minority.

Posted by: Witchblade

Shit, your lower body strength is amazing, especially for your bodyweight. Over 2,5x bw dead... you could become a powerlifter.

Posted by: NordicNacho

impressive numbers man, wish i could squat that kind of weight

Posted by: Rubes

danny alot of kids in the 171 and 189 are fat boys untill you get out of districts and stuff like that for state qualifyers then everyone is pretty much just a solid mass of muscle.

witchblade- ive always had a strong back and legs and i love to deadlift just kinda feels right. as for the powerlifting dont think i could put the time into it but ive wanted to try it before my school has had a world champ high school power lifter before.

nordicnacho- squating is just fun for me its really easy. just keep on workin up in weights and you will get to higher numbers.

maybe i should be unlazy and post up some pics one of these days

Posted by: Rubes

oh yeah that kids name is nick rasmussen

Posted by: Rubes

squat
315x3
330x2
350x1
that really sucked my form is bad right now because i havnt squated in a few weeks.

flat bb bench press
160x3
165x3
175x10
coach needs to up the weight big time

straight leg dead lift
135x5
135x10

front raise
20lbs 2 sets of 10
lateral raise 15lbs 2 sets of ten

shoulder press 35s two sets of ten

almost forgot i went up to beat the shit out of a kid at my schools wrestling practice. went really well pinned him 10 times in about 20 min he didnt even score(thats what he gets for talkin shit)

Posted by: Rubes

i got unlazy and put some new pics up

Posted by: tallcall

Quote:

Originally Posted by Rubes

i got unlazy and put some new pics up

Looking good man!

Posted by: Rubes

wed

towle bench
205x3
215x3
225x3

front squat
225x3
235x3
255x3

then i ran stairs would have lifted more but im sick as a dog right now.

Posted by: JailHouse

Nice #s. what exactly is a towel bench?

Posted by: Rubes

you bring the bar and weight about 1 or 2 in above your chest and go back up.

on another note im not lifting anymore untill shit with my family gets back on track

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