The Saga continues.....

**P-funk** · 04-30-2005, 02:47 PM

4/30/05

bike sprints
5min warm up

sprints were 20/40 (sprint/recovery) at increasing intensities

level 7 x 2 sprints
level 8 x 2 sprints
level 9 x 2 sprints
level 10 x 2 sprints
level 11 x 2 sprints
level 12 x 2 sprints

cool down

Pylon · 05-01-2005, 12:51 PM

Dude, you've got nice cardio numbers for a guy your size (or any size bodybuilder, for that matter.). I wish I could get that kind of cardio work in....Well done!

rangers97 · 05-02-2005, 08:16 AM

Quote:

Originally Posted by P-funk

BB standing overhead press
RI= 90sec
185/5, 4, 4

First set was fine. Could have maybe gotten 6-7 to failure. The second and third sets weren't to bad either. I am with Dr. Leisnter when he says that the standing overhead press is the real true test of uper body pressing strength. After this contest I wont be benching (at least not heavy but pretty much not at all) for a while as it tightens up my chest and keeps me from getting into a good snatch position. I will be doing more overhead pressing instead.

Hey P-funk....I kind of have a messed up shoulder right now, so I need to be careful of what I do...right now I can do heavy db overhead pressing (well right now I do like 70lb dbs, heavy for me) with minimal pain, but if I go to the barbell with any type of weight over like 145lbs, it just hurts too much to do...I think I can continue to increase on the dbs without the pain....SO...do you think I am missing out on anything by using dbs as opposed the the barbell for overhead pressing? Since you believe it to be such an important indicator of strength, is there anything about the dbs that is inferior to the standard barbell overhead pressing?? Thanks!

Yanick · 05-02-2005, 08:36 AM

Quote:

Originally Posted by rangers97

Hey P-funk....I kind of have a messed up shoulder right now, so I need to be careful of what I do...right now I can do heavy db overhead pressing (well right now I do like 70lb dbs, heavy for me) with minimal pain, but if I go to the barbell with any type of weight over like 145lbs, it just hurts too much to do...I think I can continue to increase on the dbs without the pain....SO...do you think I am missing out on anything by using dbs as opposed the the barbell for overhead pressing? Since you believe it to be such an important indicator of strength, is there anything about the dbs that is inferior to the standard barbell overhead pressing?? Thanks!

are you overhead pressing like a BB'er, with your elbows flared out and stopping at your nose/chin level?

the funkster OH presses like a Oly lifter, meaning from a rack position and elbows out in front of you. changes the plain of motion that you press in and depending on what your shoulder problems are it will help greatly. once Pat taught me how to properly OH press and benchpress my shoulder tendonitis went away in a couple of months and thats all while lifting heavier than i ever had in my life because i switched over to PL'ing instead of BB.

rangers97 · 05-02-2005, 08:41 AM

Quote:

Originally Posted by Yanick

are you overhead pressing like a BB'er, with your elbows flared out and stopping at your nose/chin level?

the funkster OH presses like a Oly lifter, meaning from a rack position and elbows out in front of you. changes the plain of motion that you press in and depending on what your shoulder problems are it will help greatly. once Pat taught me how to properly OH press and benchpress my shoulder tendonitis went away in a couple of months and thats all while lifting heavier than i ever had in my life because i switched over to PL'ing instead of BB.

Can you explain that "elbows out in front of you" a little better? I'm just having a hard time picturing how that would work, thanks

Yanick · 05-02-2005, 09:07 AM

Quote:

Originally Posted by rangers97

Can you explain that "elbows out in front of you" a little better? I'm just having a hard time picturing how that would work, thanks

BBers will have their elbows flared out so the humerus will make a 180 degree angle (or close to that) with the rest of the body (imagine looking at someone from the top). if taking that same perspective on an oly lifter their humerus' will make about a 45 degree angle with the body, it'll look something like this from the top

\__/

i'll look for a picture on web and get back to you, but maybe my description helped a little.

rangers97 · 05-02-2005, 09:15 AM

Quote:

Originally Posted by Yanick

BBers will have their elbows flared out so the humerus will make a 180 degree angle (or close to that) with the rest of the body (imagine looking at someone from the top). if taking that same perspective on an oly lifter their humerus' will make about a 45 degree angle with the body, it'll look something like this from the top

\__/

i'll look for a picture on web and get back to you, but maybe my description helped a little.

OK, I do understand it a bit better now, but it seems to me that doing it like this would require you to lean back moreso during the movement to lift the weight, assuming you are not doing a push press and keeping your knees locked, and also would almost be more like a really high incline bench press (in a way). with your elbows flared out, at least with dbs anyway, it would seem to hit more of the shoulders as opposed to the upper chest.
Is that the reason you would eliminate the bench press from your routine, since it is hitting chest moreso>?

Yanick · 05-02-2005, 09:28 AM

Quote:

Originally Posted by rangers97

OK, I do understand it a bit better now, but it seems to me that doing it like this would require you to lean back moreso during the movement to lift the weight, assuming you are not doing a push press and keeping your knees locked, and also would almost be more like a really high incline bench press (in a way). with your elbows flared out, at least with dbs anyway, it would seem to hit more of the shoulders as opposed to the upper chest.
Is that the reason you would eliminate the bench press from your routine, since it is hitting chest moreso>?

no, oly/strongman athletes don't really care about bench pressing since its not a very functional exercise, despite what muscle and fitness says. other than powerlifting, benchpressing is a pretty useless movement and like Pat says it tightens up the chest so snatching becomes more difficult. in strongman, horizontal pressing strength is pretty useless because you never really do anything of that nature, but overhead pressing is much more important because you lift stuff over your head a lot.

in regards to leaning back, i read a while ago something by the deceased Mel Siff that you lean back from two things. one is that you need to lean back so the bar can clear you head, because oly lifters start the OH press from the rack position or laying across your front delts/clavicle, and the other is because of the push of triceps against the bar which will make you lean back a bit. properly overhead pressing means that as soon as the bar clears your head you want keep it directly overhead so that if you look at someone from the side the bar looks like it will split them in half.

i'm not able to find a good picture of an overhead press, but there is one in Supertraining of Mel Siff so if anyone has that and a scanner maybe they'll throw it up there if not i'll do it when i get home later tonight...if i remember

rangers97 · 05-02-2005, 09:36 AM

very cool, thanks for the words of wisdom! How is this form of OH pressing on your triceps though? Like I said I have a somewhat bad shoulder, but I also have pretty bad elbows too, yes I am a mess, lol, and I am very limited in what I can do. I pretty much know what I can and can't do and I guess I would need to try this movement to see how it feels on my tris....I mean there would be no good in eliminating my shoulder pain if I act up the elbow pain, lol. I definitely want to do some form of a standing overhead lift in my routine as opposed to seated, so I will try it and see what happens. Can this olympic style lift be done with dbs or is the bar advantageous?

Yanick · 05-02-2005, 10:19 AM

Quote:

Originally Posted by rangers97

very cool, thanks for the words of wisdom! How is this form of OH pressing on your triceps though? Like I said I have a somewhat bad shoulder, but I also have pretty bad elbows too, yes I am a mess, lol, and I am very limited in what I can do. I pretty much know what I can and can't do and I guess I would need to try this movement to see how it feels on my tris....I mean there would be no good in eliminating my shoulder pain if I act up the elbow pain, lol. I definitely want to do some form of a standing overhead lift in my routine as opposed to seated, so I will try it and see what happens. Can this olympic style lift be done with dbs or is the bar advantageous?

regarding the bad elbows, you'd probably just have to try it out and see how it feels. about the shoulder pain though, what exactly is it that you have? i had impingement/tendonitis in my left shoulder and once i stopped flaring out my elbows on pressing movements they went away...this is after trying to rehab it myself, acupuncture, meds, massage over the course of about 1 year. i also very rarely do stuff like flyes and crossovers because i get pain for a couple of days after doing them.

If your going to do them with db's you'll have to use a more neutral grip (palms facing each other) and keep the movement the same as with the bar in terms of keeping your elbows more in front of you than to the side.

rangers97 · 05-02-2005, 12:18 PM

Quote:

Originally Posted by Yanick

regarding the bad elbows, you'd probably just have to try it out and see how it feels. about the shoulder pain though, what exactly is it that you have? i had impingement/tendonitis in my left shoulder and once i stopped flaring out my elbows on pressing movements they went away...this is after trying to rehab it myself, acupuncture, meds, massage over the course of about 1 year. i also very rarely do stuff like flyes and crossovers because i get pain for a couple of days after doing them.

If your going to do them with db's you'll have to use a more neutral grip (palms facing each other) and keep the movement the same as with the bar in terms of keeping your elbows more in front of you than to the side.

Can't really describe the pain except that it flares up with any kind of bench pressing, flat or incline as well as overhead pressing. Overhead with the bb is the worst pain, overhead with dbs the least pain. Incline bench presses hurt them pretty bad as well. I find that if I am able to pull my elbows back during the pressing motion (exactly what you told me not to do, lol) the pain is less. The messed up thing is that there is absolutely no pain anytime other than during the actual movement. After my workout, for example, it may be a little sore for an hour or 2 but then it goes away and is completely fine.

It is deep inside the shoulder, definitely not an impingement type of pain as I know what that feels like since I;ve had THAT before as well, thats the best I can describe, it feels deep within the shoulder, and hurts like hell at the bottom of pressing movements unless I pull my elbows back, to where they are perpendicular to my body. That being said, I've never tried them your way, so it wouldn't hurt (no pun intended) to try

How do you guys bench differently?

**P-funk** · 05-02-2005, 01:44 PM

rangers, what yan is describing is pressing in the sagitla plane more. Britchick had the same shoulder issues until I adjusted her pressing movement overhead. bascically, like yan says it that if you were to take the DBs and hold them in position like where you start your press from. Now, your elbows are flared out directly to the sides. This can get iffy because there is very little room for the supraspinatus to move invetween the groove, this is typically where impingment will occur. Also, as you fatigue, the DBs may begin to drift back a bit on you, causing some pressure to be placed on the subscapularis. So, if you want to avoid these problems what I do is I hold the DBS in that flared out position and before I press all I do is move my elbows so that instead of pointing to the sides the are pointing more infront of me (not directly straight ahead but more off to an angle inbetwee straigh and to the side). I guess some would call that the scapular plane and that is where shoulder scaption gets its name. This angle is a bit safer for the shoulder joint and girdle to handle. Usually people with rotator cuff tears are told to press in this ROM for physical therapy as well. With the BB it is more of the same thing. I unrack the bar in the position that I olympic front squat (elbows out angleed a bit) and press from there. clearing the head, I don't even need to lean back. All I do is tuck my shin inwards and one the BB passes my eyes I push my chest through and press the weight up in a straight line directly overhead so that it is above my center of gravity and not out in front of me as there I would have to be leaned back to control the weight.

For benching we keep out elbows more into the sides and not as flared out as a lot of BBers do. This puts more tensino on the triceps, think CG bench press but not as close of a grip.

**P-funk** · 05-02-2005, 01:50 PM

5/2/05

BW- 181 *damn I am light!!

lower body

squats
RI= 60sec
335/1x15

Decided to just work on form today and do a bunch of singles. weight felt light as hell and I was sinking them ass to the floor. New trainer at the gym was watching me warm up with some squats and goddmornings and then when I put on 335 and sunk my rep he was like "shit, i really wanted to see if you shorten the depth a bit when you put on more weight. I don't go so low if I put on more weight. You really get all the way down there though! Would I have to pay you to have you train me?" haha. Anyway, weight felt light. After reading a bunch of westside articles those guys work form so much! We are talking about amazing lifters that have been in the game for 20-30 years!! And they are still working technique. I want to be a brilliant technicain in all of my lifts (squats, clean, snatch, etc..). So i like to get under the bar and work on that stuff. These felt good despite being really tired and beat. I have 11 clitens today!! No time for a nap.

SLDL (over/under grip; no wraps)
RI=90sec
275/8
315/5x3

felt good on these too.

reverse hypers
BW + light jump start band/10
BW + med. band/10x2

felt good on these.

thats all. No time to stretch or pose!! To many clients to train today.

rangers97 · 05-02-2005, 02:12 PM

Quote:

Originally Posted by P-funk

rangers, what yan is describing is pressing in the sagitla plane more. Britchick had the same shoulder issues until I adjusted her pressing movement overhead. bascically, like yan says it that if you were to take the DBs and hold them in position like where you start your press from. Now, your elbows are flared out directly to the sides. This can get iffy because there is very little room for the supraspinatus to move invetween the groove, this is typically where impingment will occur. Also, as you fatigue, the DBs may begin to drift back a bit on you, causing some pressure to be placed on the subscapularis. So, if you want to avoid these problems what I do is I hold the DBS in that flared out position and before I press all I do is move my elbows so that instead of pointing to the sides the are pointing more infront of me (not directly straight ahead but more off to an angle inbetwee straigh and to the side). I guess some would call that the scapular plane and that is where shoulder scaption gets its name. This angle is a bit safer for the shoulder joint and girdle to handle. Usually people with rotator cuff tears are told to press in this ROM for physical therapy as well. With the BB it is more of the same thing. I unrack the bar in the position that I olympic front squat (elbows out angleed a bit) and press from there. clearing the head, I don't even need to lean back. All I do is tuck my shin inwards and one the BB passes my eyes I push my chest through and press the weight up in a straight line directly overhead so that it is above my center of gravity and not out in front of me as there I would have to be leaned back to control the weight.

For benching we keep out elbows more into the sides and not as flared out as a lot of BBers do. This puts more tensino on the triceps, think CG bench press but not as close of a grip.

thanks funk......I have to imagine though that if my elbows are bad as well, this may not be the best idea for me? Lots of tricep tension is generally not so good for me, but I will definitely try and see what happens..

**P-funk** · 05-03-2005, 12:49 PM

5/3/05

BW- 181....YEAH BUDDY!! LIGHT WEIGHT!! YEP YEP!

upper horizontal

Bench press
RI= 90sec
275/4x3
225/8

felt pretty good today. I am not much of a bench presser anyway so I am pretty happy as long as I can crank out 315 for 1. This wasn't a bad day of pressing. I realy am not into the exercise. The second set was better than the first as I got really good positioning on the bench. For warm ups I did lots of sets of 135 and I put a band around my wrists, attaching them together and pulling them taught. That way I could really focus on pulling the bar apart and engaging the triceps. My tri's are fried from benching today. I was getting a pretty good hip dive as well.

two arm DB bent over rows
RI= 45sec
70/12
75/10
80/10x2

low incline DB press
RI= 30sec
tempo= 1/3/X. Three counts in the whole and then an explosion
65/12
70/7
70/5

huge strenght drop off. 30sec rest is not enough for the explosion....lol

support rows (horizontal grip)
RI= 45sec
135/10
160/6
160/5

sraight bar trciep pressdown on lat machine
RI= 30sec
plate#7/12, 12, 8

rowing sprints
intensity= 10
300 meters x 52sec

Persoanl best here!!! I am 8 sec away from the record of 44sec. I was hitting 100m in 17sec today. this was tough.

versa climber sprints
RI= 60sec
100m x 3 sprints

UGH! I hate the versa climber. It is brutal.

COC#1/5x3

Pylon · 05-03-2005, 01:15 PM

Nice work! Very impressive!

**P-funk** · 05-03-2005, 01:19 PM

Quote:

Originally Posted by Pylon

Nice work! Very impressive!

thanks.

lol, i don't know about impressive. Four weeks of hard dieting left so I guess it was okay given the circumstances.

bludevil · 05-03-2005, 02:20 PM

Quote:

Originally Posted by P-funk

thanks.

lol, i don't know about impressive. Four weeks of hard dieting left so I guess it was okay given the circumstances.

Given your current weight and diet restrictions, I'd say those were nice numbers.

GoalGetter · 05-03-2005, 06:54 PM

Quote:

Originally Posted by P-funk

versa climber sprints
RI= 60sec
100m x 3 sprints

UGH! I hate the versa climber. It is brutal.

hmmm. i wonder where you could have gotten the idea to do a versa climber today

Archangel · 05-03-2005, 08:17 PM

Your last 2 w/o's where VERY Impressive Brother!!! Hats are tipped to you!!!

**P-funk** · 05-04-2005, 04:03 AM

How do you know your girl loves you??

When she gets you a subscritption to Milo Strength training Journal for your birthday!!

GoalGetter · 05-04-2005, 05:21 AM

Quote:

Originally Posted by P-funk

How do you know your girl loves you??

When she gets you a subscritption to Milo Strength training Journal for your birthday!!

Pylon · 05-04-2005, 08:30 AM

Sweet gift. Um...happy birthday, I guess...I didn't get you anything....

Yanick · 05-04-2005, 11:09 AM

Quote:

Originally Posted by P-funk

How do you know your girl loves you??

When she gets you a subscritption to Milo Strength training Journal for your birthday!!

oh shit its your b-day!? why the fuck didn't you tell me freak?! Happy B-day brother, too bad your going to miami this weekend i would've came up with dennis and we would've hung out or something...maybe next week?

04-30-2005, 02:47 PM	#2581
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,631	4/30/05 bike sprints 5min warm up sprints were 20/40 (sprint/recovery) at increasing intensities level 7 x 2 sprints level 8 x 2 sprints level 9 x 2 sprints level 10 x 2 sprints level 11 x 2 sprints level 12 x 2 sprints cool down
	http://pwtraining.blogspot.com/.....come and see what is on my mind! Ivonne's Blog on Health and Wellness! Looking for online training/coaching/consulting? --> Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

05-01-2005, 12:51 PM	#2582
Pylon Squishy Elite Member Join Date: Sep 2004 Location: Top 5!!! Posts: 6,478 Photos: 3	Dude, you've got nice cardio numbers for a guy your size (or any size bodybuilder, for that matter.). I wish I could get that kind of cardio work in....Well done!
	"For beverages, I only drink water or whiskey and when I’m drinking whiskey, it’s usually when I’m working out. It gives me the courage to lift more than I can when I’m sober." - C. Bratton

05-02-2005, 01:44 PM	#2592
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,631	rangers, what yan is describing is pressing in the sagitla plane more. Britchick had the same shoulder issues until I adjusted her pressing movement overhead. bascically, like yan says it that if you were to take the DBs and hold them in position like where you start your press from. Now, your elbows are flared out directly to the sides. This can get iffy because there is very little room for the supraspinatus to move invetween the groove, this is typically where impingment will occur. Also, as you fatigue, the DBs may begin to drift back a bit on you, causing some pressure to be placed on the subscapularis. So, if you want to avoid these problems what I do is I hold the DBS in that flared out position and before I press all I do is move my elbows so that instead of pointing to the sides the are pointing more infront of me (not directly straight ahead but more off to an angle inbetwee straigh and to the side). I guess some would call that the scapular plane and that is where shoulder scaption gets its name. This angle is a bit safer for the shoulder joint and girdle to handle. Usually people with rotator cuff tears are told to press in this ROM for physical therapy as well. With the BB it is more of the same thing. I unrack the bar in the position that I olympic front squat (elbows out angleed a bit) and press from there. clearing the head, I don't even need to lean back. All I do is tuck my shin inwards and one the BB passes my eyes I push my chest through and press the weight up in a straight line directly overhead so that it is above my center of gravity and not out in front of me as there I would have to be leaned back to control the weight. For benching we keep out elbows more into the sides and not as flared out as a lot of BBers do. This puts more tensino on the triceps, think CG bench press but not as close of a grip.
	http://pwtraining.blogspot.com/.....come and see what is on my mind! Ivonne's Blog on Health and Wellness! Looking for online training/coaching/consulting? --> Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

05-02-2005, 01:50 PM	#2593
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,631	5/2/05 BW- 181 *damn I am light!! lower body squats RI= 60sec 335/1x15 Decided to just work on form today and do a bunch of singles. weight felt light as hell and I was sinking them ass to the floor. New trainer at the gym was watching me warm up with some squats and goddmornings and then when I put on 335 and sunk my rep he was like "shit, i really wanted to see if you shorten the depth a bit when you put on more weight. I don't go so low if I put on more weight. You really get all the way down there though! Would I have to pay you to have you train me?" haha. Anyway, weight felt light. After reading a bunch of westside articles those guys work form so much! We are talking about amazing lifters that have been in the game for 20-30 years!! And they are still working technique. I want to be a brilliant technicain in all of my lifts (squats, clean, snatch, etc..). So i like to get under the bar and work on that stuff. These felt good despite being really tired and beat. I have 11 clitens today!! No time for a nap. SLDL (over/under grip; no wraps) RI=90sec 275/8 315/5x3 felt good on these too. reverse hypers BW + light jump start band/10 BW + med. band/10x2 felt good on these. thats all. No time to stretch or pose!! To many clients to train today.
	http://pwtraining.blogspot.com/.....come and see what is on my mind! Ivonne's Blog on Health and Wellness! Looking for online training/coaching/consulting? --> Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

05-03-2005, 12:49 PM	#2595
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,631	5/3/05 BW- 181....YEAH BUDDY!! LIGHT WEIGHT!! YEP YEP! upper horizontal Bench press RI= 90sec 275/4x3 225/8 felt pretty good today. I am not much of a bench presser anyway so I am pretty happy as long as I can crank out 315 for 1. This wasn't a bad day of pressing. I realy am not into the exercise. The second set was better than the first as I got really good positioning on the bench. For warm ups I did lots of sets of 135 and I put a band around my wrists, attaching them together and pulling them taught. That way I could really focus on pulling the bar apart and engaging the triceps. My tri's are fried from benching today. I was getting a pretty good hip dive as well. two arm DB bent over rows RI= 45sec 70/12 75/10 80/10x2 low incline DB press RI= 30sec tempo= 1/3/X. Three counts in the whole and then an explosion 65/12 70/7 70/5 huge strenght drop off. 30sec rest is not enough for the explosion....lol support rows (horizontal grip) RI= 45sec 135/10 160/6 160/5 sraight bar trciep pressdown on lat machine RI= 30sec plate#7/12, 12, 8 rowing sprints intensity= 10 300 meters x 52sec Persoanl best here!!! I am 8 sec away from the record of 44sec. I was hitting 100m in 17sec today. this was tough. versa climber sprints RI= 60sec 100m x 3 sprints UGH! I hate the versa climber. It is brutal. COC#1/5x3
	http://pwtraining.blogspot.com/.....come and see what is on my mind! Ivonne's Blog on Health and Wellness! Looking for online training/coaching/consulting? --> Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

05-02-2005, 09:36 AM	#2589
rangers97 2006 Stanley Cup Champs! Join Date: Nov 2004 Location: New York Posts: 245	very cool, thanks for the words of wisdom! How is this form of OH pressing on your triceps though? Like I said I have a somewhat bad shoulder, but I also have pretty bad elbows too, yes I am a mess, lol, and I am very limited in what I can do. I pretty much know what I can and can't do and I guess I would need to try this movement to see how it feels on my tris....I mean there would be no good in eliminating my shoulder pain if I act up the elbow pain, lol. I definitely want to do some form of a standing overhead lift in my routine as opposed to seated, so I will try it and see what happens. Can this olympic style lift be done with dbs or is the bar advantageous?

05-03-2005, 01:15 PM	#2596
Pylon Squishy Elite Member Join Date: Sep 2004 Location: Top 5!!! Posts: 6,478 Photos: 3	Nice work! Very impressive!
	"For beverages, I only drink water or whiskey and when I’m drinking whiskey, it’s usually when I’m working out. It gives me the courage to lift more than I can when I’m sober." - C. Bratton

05-03-2005, 08:17 PM	#2600
Archangel High Intensity Freak Elite Member Join Date: Jun 2004 Location: Intensity Island Posts: 10,183 Photos: 4	Your last 2 w/o's where VERY Impressive Brother!!! Hats are tipped to you!!!
	"I can do ALL things through Christ, who strengthens me" - Philippians 4:13 "For NOTHING is impossible with GOD" - Luke 1:37

05-04-2005, 04:03 AM	#2601
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,631	How do you know your girl loves you?? When she gets you a subscritption to Milo Strength training Journal for your birthday!!
	http://pwtraining.blogspot.com/.....come and see what is on my mind! Ivonne's Blog on Health and Wellness! Looking for online training/coaching/consulting? --> Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

05-04-2005, 08:30 AM	#2603
Pylon Squishy Elite Member Join Date: Sep 2004 Location: Top 5!!! Posts: 6,478 Photos: 3	Sweet gift. Um...happy birthday, I guess...I didn't get you anything....
	"For beverages, I only drink water or whiskey and when I’m drinking whiskey, it’s usually when I’m working out. It gives me the courage to lift more than I can when I’m sober." - C. Bratton