Mr.10%

BulkMeUp · 03-28-2007, 03:15 PM

Quote:

Originally Posted by Emma-Leigh

hey adrian - I'll answer this later... but a quick change I would suggest would be to dump the oats PWO... Honestly - ask yourself what use they are here... If you want something immediately PWO - you want it to be taken up quickly so you get a decrease in cortisol/ better partitioning effect. The whey milk is going to be 'slow' in their own right without adding the oats as well...

If you want something slower then you are better off slightly increasing your DURING workout shake, finishing with your creatine and then just waiting for an hr and having a good meal then.

Thanks Emma, I've corrected it as follows:

food item = cals | carbs | fats | pro | (complete pro)
Peri wo shake
50g Dextrose 188 50 0 0
15g ON Whey 65 2 0.5 12 12
TOTAL 253 52 0.5 12 12

PWO
30g Skim Milk Powder 108 15 0.22 10 10
25g ON Whey 103 0 0 23.75 23
XPAND 22
TOTAL 211 15 0.22 33.75 33

TOTAL Peri + PWO 464 67 0.72 45.75 45
Macros in relation to LBM 3.31 0.48 0.01 0.33 0.32

**Emma-Leigh** · 03-29-2007, 03:32 AM

Quote:

Originally Posted by BulkMeUp

Thanks Emma, I've corrected it as follows:

food item = cals | carbs | fats | pro | (complete pro)
Peri wo shake
50g Dextrose 188 50 0 0
15g ON Whey 65 2 0.5 12 12
TOTAL 253 52 0.5 12 12

PWO
30g Skim Milk Powder 108 15 0.22 10 10
25g ON Whey 103 0 0 23.75 23
XPAND 22
TOTAL 211 15 0.22 33.75 33

TOTAL Peri + PWO 464 67 0.72 45.75 45
Macros in relation to LBM 3.31 0.48 0.01 0.33 0.32

Looks great to me!

See how you go - if you find that you are not liking it - increase PRE-workout oats slightly and decrease carbs DURINg...

BulkMeUp · 03-30-2007, 10:50 AM

Quote:

Originally Posted by Emma-Leigh

Looks great to me!

See how you go - if you find that you are not liking it - increase PRE-workout oats slightly and decrease carbs DURINg...

I tried it yesterday. It is different. I'll stick with it for now.

BulkMeUp · 03-30-2007, 11:02 AM

DL's - [wu - 155x5, 205x4, 255x3] - 300x6,6,5
High Leg Press - 340x8,8 360x8,8
Front Squats - 105x10,10,9,9
BB Split Squats - 65x12/12, 12/11, 12/11, 12/10

Time - 90mins + 10mins waiting time for a squat rack

This wasnt a very good wo in terms of mood. I didnt feel like it at all and didnt feel focussed. I did the first 3 sets on DL's, but decided to ditch the 4th in case being unfocused might have resulted in injury. I just wasnt in the mood today but i did increase weights for leg press and squats and did well.

Today i feel quite tired. This evening a few of us are going out for drinks as a farewell to couple of colleagues that are leaving the company. So i'll be skipping tonights 'Upper B' wo. If i feel like it, i shall get it done tomorrow.

But i feel i should take the next week as a break week and then start a new routine. At one point i thought i could go on to maybe 10-12weeks on this routine. But i feel tired and it is quite busy at work as well.

Malley · 03-30-2007, 11:12 AM

My legs would fall off after a workout like that!!!

Tom_B · 03-31-2007, 10:28 PM

Hey just popping in to let ya know I'm still lurking

Workouts, look great, but then again they always have!

Oh PS have you Tried the Cherry Lime-ade Xpand yet?? GUH ! Worst tasting shit ever! I gag every time I drink it ..

BulkMeUp · 04-01-2007, 07:25 AM

Quote:

Originally Posted by Double D

My legs would fall off after a workout like that!!!

But you can move much more weight than me!

BulkMeUp · 04-01-2007, 07:28 AM

Quote:

Originally Posted by Tom_B

Hey just popping in to let ya know I'm still lurking

Workouts, look great, but then again they always have!

Thanks

This week will be an off week. I'm talking it totally off. I'll post the new routine sometime during the week. But it'll be similar to the previous one.

Quote:

Originally Posted by Tom_B

Oh PS have you Tried the Cherry Lime-ade Xpand yet?? GUH ! Worst tasting shit ever! I gag every time I drink it ..

No, i have gotten to it yet. I'm still on the Orange one

. OOhh.. now I'm not looking forward to it. Is it worse than the old Grape version?

**Emma-Leigh** · 04-05-2007, 03:05 PM

?? bumping for Adrian....

Everything ok?

Tom_B · 04-05-2007, 07:50 PM

Opps sorry Adrian I didn't even see this :

Quote:

Originally Posted by BulkMeUp

Thanks

No, i have gotten to it yet. I'm still on the Orange one

. OOhh.. now I'm not looking forward to it. Is it worse than the old Grape version?

Oh god yes, it's so much worse GUH, I'm starting to get a bit more accustomed to it now however .. at least now I don't feel like barfing everytime I drink the stuff hahaha.

But like Emma said - where are ya?? Are things alright?

BulkMeUp · 04-06-2007, 06:46 AM

Quote:

Originally Posted by Emma-Leigh

?? bumping for Adrian....

Everything ok?

Hey Emma. I'm ok. just was very very busy at the office the past few days. I liase with another person in the office who is going on vacation on 16apr for 3 weeks. So there is a whole lot of stuff to get done by then. Next week probably wont be any better either. Besides these 4 day weeks are even more busier with 5 days of work crammed in 4 days

BulkMeUp · 04-06-2007, 06:49 AM

Quote:

Originally Posted by Tom_B

Opps sorry Adrian I didn't even see this :

Oh god yes, it's so much worse GUH, I'm starting to get a bit more accustomed to it now however .. at least now I don't feel like barfing everytime I drink the stuff hahaha.

But like Emma said - where are ya?? Are things alright?

I love the Orange. But for the past while i've been doing orange pre and post. So i'm getting a bit tired of it.

Yeah, I'm fine just was very very busy at work. Left a bit late from work almost every day of the week. Good thing it was my off week or else i would have to miss a few wo's. Anyway, back to working out on monday

BulkMeUp · 04-06-2007, 08:39 AM

Lower A (quad/quad/ham/quad)
ATG Back Squats - 4x6 [RI = 2-3mins, tempo = 2/0/X]
Wide Leg Press - 4x8 [RI = 2Min, tempo = 2/0/2]
V-Squats - 4x10 [RI = 2Mins, tempo = 3/0/2]
Single Leg Ext - 3x12 [RI = 1Min, tempo = 2/0/3]
Standing Calves - 2x15 [RI = 1Min, tempo = 2/0/3]

Lower B (ham/ham/quad/ham)
DL's - 4x6 [RI = 2-3mins, tempo = 2/0/X]
BB Stationary Lunges - 4x8 [RI = 2Min, tempo = 2/0/2]
High leg press - 4x10 [RI = 2Mins, tempo = 3/0/2]
Leg Curls - 3x12 [RI = 1Min, tempo = 2/0/3]
Standing Calves - 2x20 [RI = 1Min, tempo = 2/0/2]

Upper A (push/push/pull/push/bi’s)
(horiz) BB Bench - 4x6 [RI = 2-3mins, tempo = 2/0/X]
(vert) Dips - 4x8 [RI = 2Min, tempo = 2/0/2]
(horiz) NG Cable rows - 4x10 [RI = 1Mins, tempo = 2/0/3]
(vert) DB OH Press - 4x12 [RI = 1Min, tempo = 3/0/2]
EZ BB Curls - 3x8 [RI = 1Min, tempo = 1/0/2]
Hammers - 3x10 [RI = 1Min, tempo = 2/0/2]

Upper B (pull/pull/push/pull/tri’s)
(horiz) Supported T-Bar Rows - 4x6 [RI = 2-3mins, tempo = X/0/1]
(vert) Chin Up’s - 4x8 [RI = 2Min, tempo = 2/0/2]
(horiz) Pec Dec - 4x10 [RI = 1Min, tempo = 2/0/3]
(vert) Yates rows - 4x12 [RI = 1Min, tempo = 2/0/3]
OH Tri Extn - 3x8 [RI = 1Min, tempo = 1/0/2]
Skull Crushers - 3x10 [RI = 1Min, tempo = 2/0/2]

The new wo has the same template as the previous one. The main lifts stay the same and so do the last exercise of lower as well as arm work of upper. The rest of the exercises are shuffled around with a few new ones in there.

I plan to do this routine for 3-4 weeks then drop back for a week by dropping 1 set off each exercise and dropping the weight by 10%. And then go back to the routine for another 3-4weeks. Let me know if anything looks off as well as any suggestions for improvement are welcome.

Malley · 04-06-2007, 10:09 AM

I think you should try some 1-limbed exercises. Like DB Bench, 1-legged RDL's, bulgarians.....etc....

BulkMeUp · 04-06-2007, 05:16 PM

Quote:

Originally Posted by Double D

I think you should try some 1-limbed exercises. Like DB Bench, 1-legged RDL's, bulgarians.....etc....

You are right. I did think of that but it makes the routine soooo much more longer than it is, since i am going for high volume (I tried low rep stuff but dosent work much for me in growing). I do have a single leg exercise on each of the lower (the leg curls are supposed to be single leg curls, but I'm thinking of switching to bulgarians) The upper A has DB OH Press. Except for Upper B I needed a vertical pull and threw in yates rows.

Malley · 04-08-2007, 08:37 AM

Vertical pull for me is ALWAYS pullups. If its hypertrophy you are looking for 6-12 reps with ri's of 60-90.

**Emma-Leigh** · 04-13-2007, 05:17 AM

I think the new routine looks good.

Nothing 'fancy'. Just a good solid routine... And it is what works too.

For single armed pull exercises - does your gym have hammer strength plate loaded stuff? Although it is still a machine, at least you get seperate weights for each arm.... You could also do a DB yates row type thing??

**Emma-Leigh** · 04-13-2007, 06:03 AM

ps: could try these for one arm lat type things:

**P-funk** · 04-13-2007, 06:29 AM

something just looks strange about that exercise. I can't place it at the moment. Somthing about the scapular movement in the prone position maybe?

BulkMeUp · 04-14-2007, 09:06 AM

ATG Back Squats - [wu - 135x5, 145x4, 175x3] - 210x5,5,4,4
Wide Leg Press - 370.5x8,7,7,7
V-Squats - 270x10,10,10,10
Single leg ext - 70x12/12, 11/11, 10/10
Standing Calves - 95x15,13

Time - 80mins

V-Squats w/a 3-0-2 tempo = mighty ouchieness in butt/hams the next couple of days

BulkMeUp · 04-14-2007, 09:11 AM

Supported T-Bar rows - [wu - 35x5, 65x4, 80x3] - 105x6,6,6,6
Wide pull ups - bw X8,6,7,6
Pec Dec - 75x10, 105x10,10,10
Yates Rows - 95x12, 115x12,11,11
DB OH Tri Extn - 65x8,8, 70x8
EZ BB Skull Crushers - 65x10,9,7
Pushdowns - 100x12,12

BulkMeUp · 04-14-2007, 09:38 AM

DL's - [wu - 155x5, 205x4, 255x3] - 295x5,5,5,5
BB Stationary Lunges - 135x7/7, 8/8, 8/8, 8/8
High Leg Press - 270x10,9,8,8
Wide front squats - 95x11,10,10
Seated Calves - 90x13,12

Time - 80mins
----------------------------------------------------------------------------

DD - I've switched Chins for pullups. But 60-90 sec

I would have to drop weight on the 6 and 8 rep exercises to do that. Besides not sure if i could do that throught a high volume wo.

Emma - thanks for those tips. I think there is a HS low row machine on the far side of the gym. I'll check if it is still there and if so, switch to it. Yep, my usual meat-n-potatoes routine there

no bells or whistles. So long as it helps me put on mass, I'm fine with it

P - I couldnt do that movement anyway as the seated cable machine at the gym is at floor level.
-----------------------------------------------------------------------------

Last week has been soooo busy at work, but i did manage to get some wo's done. The break week didnt leave me excited to go back to the gym. Also i dropped the xpand for the break week. I had some left over CEE and thought i would stay with that during the break, but forgot on all but one day. I didnt come back to the gym any stronger. Actually I lost a rep or two on squats and descided to reduce the weights for all subsequent exercises for this week. Hopefully next week will be better.

Havent done upper B wo last evening as i was busy and worked a bit late. I'll try and get it done later today, if I'm in the mood.

I was supposed to be off all next week (using up some of last years pending vacation time). But things arent finished and I'll have to go in on monday and take a week off from tue. No, not going anywhere, just want to relax and chill for a bit.

---------------------------------------------------------------------------

I forgot to post details of weight/bf results of the previous routine. It didnt go very well.

I started at 160.4 and in the 8th week got to 163.90 but in the 9th (last week) i ended at 162.8. So i only gained 2.4 lbs in 9 weeks

Bf has been fluctuating between 14 and 15% so i guess it is borderline. Waist hasnt changed, so thats a good thing.

Today i weighed in at 162.4.

Hopefully that is just water fluctuation, but if, by the end of next week, I dont gain properly, maybe i should up cals. Currently cals average 3060.

Tom_B · 04-14-2007, 11:10 PM

How are those not good results!? 3lbs without any changes to waist, that's pretty damn good to me!

So what if it took you 9 weeks, slow and steady!
But yes .. I would def up the calories a bit more .. maybe try for another 250 so your averaging around 3300. See what happens, you can always scale them back down if things don't go well.

Hope you enjoy you week off next week!

BulkMeUp · 04-15-2007, 07:33 AM

Quote:

Originally Posted by Tom_B

How are those not good results!? 3lbs without any changes to waist, that's pretty damn good to me!

So what if it took you 9 weeks, slow and steady!

No it isnt bad at all. I was looking at things at .5/week but i guess the result works out to .25/week. It just feels like it takes forever to get anywhere at that rate.

BulkMeUp · 04-15-2007, 07:42 AM

BB Bench - [wu - 95x5, 115x4, 135x3] - 175x6,6,6,6
Dips - bw+35 X8,4,8,8
NG Cable Rows - 130x10,10 140x10,9
DB OH Press - 25x12, 30x11,8,8
EZ BB Curls - 35x7,7,7
DB Hammer Curls - 40x7/7, 7/7, 7/7
DB Curls - 25x8, 15x11

Time - 90mins

So i did get this wo done with not bad results.

Malley · 04-17-2007, 06:32 PM

So you enjoying the new routine?

03-30-2007, 11:02 AM	#1474
BulkMeUp ..is bulking up! Elite Member Join Date: Apr 2004 Location: Cana-dah Posts: 5,270	Lower B - 29mar07 (week9) DL's - [wu - 155x5, 205x4, 255x3] - 300x6,6,5 High Leg Press - 340x8,8 360x8,8 Front Squats - 105x10,10,9,9 BB Split Squats - 65x12/12, 12/11, 12/11, 12/10 Time - 90mins + 10mins waiting time for a squat rack This wasnt a very good wo in terms of mood. I didnt feel like it at all and didnt feel focussed. I did the first 3 sets on DL's, but decided to ditch the 4th in case being unfocused might have resulted in injury. I just wasnt in the mood today but i did increase weights for leg press and squats and did well. Today i feel quite tired. This evening a few of us are going out for drinks as a farewell to couple of colleagues that are leaving the company. So i'll be skipping tonights 'Upper B' wo. If i feel like it, i shall get it done tomorrow. But i feel i should take the next week as a break week and then start a new routine. At one point i thought i could go on to maybe 10-12weeks on this routine. But i feel tired and it is quite busy at work as well.

03-30-2007, 11:12 AM	#1475
Malley Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 10,008	My legs would fall off after a workout like that!!!
	www.crossfit.com

04-06-2007, 08:39 AM	#1483
BulkMeUp ..is bulking up! Elite Member Join Date: Apr 2004 Location: Cana-dah Posts: 5,270	New Routine.. Lower A (quad/quad/ham/quad) ATG Back Squats - 4x6 [RI = 2-3mins, tempo = 2/0/X] Wide Leg Press - 4x8 [RI = 2Min, tempo = 2/0/2] V-Squats - 4x10 [RI = 2Mins, tempo = 3/0/2] Single Leg Ext - 3x12 [RI = 1Min, tempo = 2/0/3] Standing Calves - 2x15 [RI = 1Min, tempo = 2/0/3] Lower B (ham/ham/quad/ham) DL's - 4x6 [RI = 2-3mins, tempo = 2/0/X] BB Stationary Lunges - 4x8 [RI = 2Min, tempo = 2/0/2] High leg press - 4x10 [RI = 2Mins, tempo = 3/0/2] Leg Curls - 3x12 [RI = 1Min, tempo = 2/0/3] Standing Calves - 2x20 [RI = 1Min, tempo = 2/0/2] Upper A (push/push/pull/push/bi’s) (horiz) BB Bench - 4x6 [RI = 2-3mins, tempo = 2/0/X] (vert) Dips - 4x8 [RI = 2Min, tempo = 2/0/2] (horiz) NG Cable rows - 4x10 [RI = 1Mins, tempo = 2/0/3] (vert) DB OH Press - 4x12 [RI = 1Min, tempo = 3/0/2] EZ BB Curls - 3x8 [RI = 1Min, tempo = 1/0/2] Hammers - 3x10 [RI = 1Min, tempo = 2/0/2] Upper B (pull/pull/push/pull/tri’s) (horiz) Supported T-Bar Rows - 4x6 [RI = 2-3mins, tempo = X/0/1] (vert) Chin Up’s - 4x8 [RI = 2Min, tempo = 2/0/2] (horiz) Pec Dec - 4x10 [RI = 1Min, tempo = 2/0/3] (vert) Yates rows - 4x12 [RI = 1Min, tempo = 2/0/3] OH Tri Extn - 3x8 [RI = 1Min, tempo = 1/0/2] Skull Crushers - 3x10 [RI = 1Min, tempo = 2/0/2] The new wo has the same template as the previous one. The main lifts stay the same and so do the last exercise of lower as well as arm work of upper. The rest of the exercises are shuffled around with a few new ones in there. I plan to do this routine for 3-4 weeks then drop back for a week by dropping 1 set off each exercise and dropping the weight by 10%. And then go back to the routine for another 3-4weeks. Let me know if anything looks off as well as any suggestions for improvement are welcome.

04-06-2007, 10:09 AM	#1484
Malley Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 10,008	I think you should try some 1-limbed exercises. Like DB Bench, 1-legged RDL's, bulgarians.....etc....
	www.crossfit.com

04-08-2007, 08:37 AM	#1486
Malley Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 10,008	Vertical pull for me is ALWAYS pullups. If its hypertrophy you are looking for 6-12 reps with ri's of 60-90.
	www.crossfit.com

03-31-2007, 10:28 PM	#1476
Tom_B Tom_B Join Date: Jul 2004 Location: Amherst, Nova Scotia, Canada Posts: 3,589	Hey just popping in to let ya know I'm still lurking Workouts, look great, but then again they always have! Oh PS have you Tried the Cherry Lime-ade Xpand yet?? GUH ! Worst tasting shit ever! I gag every time I drink it ..

04-05-2007, 03:05 PM	#1479
Emma-Leigh Acting Normal... Moderator Join Date: Mar 2004 Location: Different shades of black Posts: 5,554	?? bumping for Adrian.... Everything ok?
	~

04-13-2007, 05:17 AM	#1487
Emma-Leigh Acting Normal... Moderator Join Date: Mar 2004 Location: Different shades of black Posts: 5,554	I think the new routine looks good. Nothing 'fancy'. Just a good solid routine... And it is what works too. For single armed pull exercises - does your gym have hammer strength plate loaded stuff? Although it is still a machine, at least you get seperate weights for each arm.... You could also do a DB yates row type thing??
	~

04-13-2007, 06:03 AM	#1488
Emma-Leigh Acting Normal... Moderator Join Date: Mar 2004 Location: Different shades of black Posts: 5,554	ps: could try these for one arm lat type things:
	~

04-13-2007, 06:29 AM	#1489
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,426	something just looks strange about that exercise. I can't place it at the moment. Somthing about the scapular movement in the prone position maybe?
	http://pwtraining.blogspot.com/.....come and see what is on my mind! http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

04-14-2007, 09:06 AM	#1490
BulkMeUp ..is bulking up! Elite Member Join Date: Apr 2004 Location: Cana-dah Posts: 5,270	Lower A - 09apr07(week1) ATG Back Squats - [wu - 135x5, 145x4, 175x3] - 210x5,5,4,4 Wide Leg Press - 370.5x8,7,7,7 V-Squats - 270x10,10,10,10 Single leg ext - 70x12/12, 11/11, 10/10 Standing Calves - 95x15,13 Time - 80mins V-Squats w/a 3-0-2 tempo = mighty ouchieness in butt/hams the next couple of days Last edited by BulkMeUp : 04-14-2007 at 09:46 AM. Reason: included butt story

04-14-2007, 09:11 AM	#1491
BulkMeUp ..is bulking up! Elite Member Join Date: Apr 2004 Location: Cana-dah Posts: 5,270	Upper A - 10apr07(week1) Supported T-Bar rows - [wu - 35x5, 65x4, 80x3] - 105x6,6,6,6 Wide pull ups - bw X8,6,7,6 Pec Dec - 75x10, 105x10,10,10 Yates Rows - 95x12, 115x12,11,11 DB OH Tri Extn - 65x8,8, 70x8 EZ BB Skull Crushers - 65x10,9,7 Pushdowns - 100x12,12

04-14-2007, 09:38 AM	#1492
BulkMeUp ..is bulking up! Elite Member Join Date: Apr 2004 Location: Cana-dah Posts: 5,270	Lower B - 12apr07 (week1) DL's - [wu - 155x5, 205x4, 255x3] - 295x5,5,5,5 BB Stationary Lunges - 135x7/7, 8/8, 8/8, 8/8 High Leg Press - 270x10,9,8,8 Wide front squats - 95x11,10,10 Seated Calves - 90x13,12 Time - 80mins ---------------------------------------------------------------------------- DD - I've switched Chins for pullups. But 60-90 sec I would have to drop weight on the 6 and 8 rep exercises to do that. Besides not sure if i could do that throught a high volume wo. Emma - thanks for those tips. I think there is a HS low row machine on the far side of the gym. I'll check if it is still there and if so, switch to it. Yep, my usual meat-n-potatoes routine there no bells or whistles. So long as it helps me put on mass, I'm fine with it P - I couldnt do that movement anyway as the seated cable machine at the gym is at floor level. ----------------------------------------------------------------------------- Last week has been soooo busy at work, but i did manage to get some wo's done. The break week didnt leave me excited to go back to the gym. Also i dropped the xpand for the break week. I had some left over CEE and thought i would stay with that during the break, but forgot on all but one day. I didnt come back to the gym any stronger. Actually I lost a rep or two on squats and descided to reduce the weights for all subsequent exercises for this week. Hopefully next week will be better. Havent done upper B wo last evening as i was busy and worked a bit late. I'll try and get it done later today, if I'm in the mood. I was supposed to be off all next week (using up some of last years pending vacation time). But things arent finished and I'll have to go in on monday and take a week off from tue. No, not going anywhere, just want to relax and chill for a bit. --------------------------------------------------------------------------- I forgot to post details of weight/bf results of the previous routine. It didnt go very well. I started at 160.4 and in the 8th week got to 163.90 but in the 9th (last week) i ended at 162.8. So i only gained 2.4 lbs in 9 weeks Bf has been fluctuating between 14 and 15% so i guess it is borderline. Waist hasnt changed, so thats a good thing. Today i weighed in at 162.4. Hopefully that is just water fluctuation, but if, by the end of next week, I dont gain properly, maybe i should up cals. Currently cals average 3060.

04-14-2007, 11:10 PM	#1493
Tom_B Tom_B Join Date: Jul 2004 Location: Amherst, Nova Scotia, Canada Posts: 3,589	How are those not good results!? 3lbs without any changes to waist, that's pretty damn good to me! So what if it took you 9 weeks, slow and steady! But yes .. I would def up the calories a bit more .. maybe try for another 250 so your averaging around 3300. See what happens, you can always scale them back down if things don't go well. Hope you enjoy you week off next week!

04-15-2007, 07:42 AM	#1495
BulkMeUp ..is bulking up! Elite Member Join Date: Apr 2004 Location: Cana-dah Posts: 5,270	Upper B - 14apr07 (week1) BB Bench - [wu - 95x5, 115x4, 135x3] - 175x6,6,6,6 Dips - bw+35 X8,4,8,8 NG Cable Rows - 130x10,10 140x10,9 DB OH Press - 25x12, 30x11,8,8 EZ BB Curls - 35x7,7,7 DB Hammer Curls - 40x7/7, 7/7, 7/7 DB Curls - 25x8, 15x11 Time - 90mins So i did get this wo done with not bad results.

04-17-2007, 06:32 PM	#1496
Malley Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 10,008	So you enjoying the new routine?
	www.crossfit.com