DEAD-ication!

DeadBolt · 02-07-2006, 10:30 PM

You all know who I am and what has happened but for those new people here we go in a sentence or two:

Last year tore my left rotator cuff....took a long time to rehab....got better little by little....the better I was with the shoulder the worse my health got and I was pretty much sick all year long....now I'm tired of that!

I wont be setting any major goals or any date specific time frames b/c that always seems to get me in trouble. Only thing I will be doing is trying to regain my strength and some mass I have lost these past few months....then we'll see from there as far as bf% goes. Don't plan on being under 15% in a while...no desire for lean muscle just pure mass and strength for now. So once the bf% gets in the mid teens I'll just start bulking again! Got some major things coming up I will need them for.

Also looking into within the next year or two competing in some sort of triathalon/marathon/5k race thingy majiger. Don't know why but I think that is very bad ass right now and since I don't want to go to crazy with the shoulder there is plenty of room for cardio LOL.

Diet I will do on my own....I wont be posting any of that though it will be my own doing b/c it will be changing alot!

My training changes alot but here is what I'll be doing for the next few months:

Power

Back/Delts:
Rack Deadlift 3 x 4-6
Bent Over Row BB 3 x 4-6
CG Pull down 2-3 x 4-6
CG Seated Row (cable) 2-3 x 4-6

DB Military press 3 x 4-6
Cheat Lateral 3 x 4-6
Single Arms Face Pulls (top cable) 3 x 4-6

Quads/Tri’s:
BB Squats 3 x 4-6
Leg Press (45° version) 3 x 4-6
Single Leg Extension 2 x 4-6

CG Bench Press 3 x 4-6
Skull Crushers BB 2 x 4-6
French Press DB 2 x 4-6

Bi’s/Traps:
Oly Barbell Curl 3 x 4-6
Preacher Curl EZ 2 x 4-6
DB Hammer Curl 2 x 4-6

Behind Back BB Shrugs 3-4 x 6-8

Chest/Hamstrings:
Barbell Press 3 x 4-6
Incline DB Press 3 x 4-6
Decline BB Press 3 x 4-6

Lying Leg Curl 3 x 4-6
Stiff legged Deadlift BB 3 x 4-6

Rep Range

Back/Delts:
Full Deadlift 3 x 6-8
DB Row 3 x 6-8
HS Row (low/high) 2 x 8-10
HS Horz. Row 2 x 10-12
Pull down 2 x 12-15

Smith Milt. Press 3 x 6-8
HS Side Lateral 2 x 8-10
DB Side Lateral 2 x 10-12
B/O DB Lateral 3 x 12-15

Quads/Tri’s:
Leg Extension 2 x 8-10
Hack Squat 3 x 10-12
One legged Leg Press (these rock!) 3 x 12-15

Pushdown V 3 x 6-8
HS Tri Ext. 3 x 8-10
Single Arm Rev. Pushdown 1-2 x 10-12

Bi’s/Traps:
Alternating dumbbell curl 2 x 6-8
Corey Curls 2 x 8-10
Concentration Curl 1-2 x 10-12

Barbell shrug 1 x 8-10, 1 x 10-12
DB shrug 1 x 10-12, 1 x 12-15

Chest/Hamstrings:
Incline BB Press 3 x 6-8
Bench Press DB 3 x 8-10
Flyes Flat 2 x 10-12
Lying Leg Curl 2 x 6-8
DB SLDL 2 x 8-10
Sitting Leg Curl 2 x 10-12

Shock

Back/Delts:
Tbar Row/Stiff Arm Pull Down 1-2 x 8-10
HS Row (low/high)/Pulldown 1-2 x 8-10
CG Pully row/HS Horz Row 1-2 x 8-10
Deadlift 6-8,6-8,6-8

HS Milt Press/DB Front Raise 1-2 x 8-10
Seated Side Lat/HS Side Lat (SS) 1-2 x 8-10
Pec Dec/ B/o Rear Lateral 1-2 x 8-10
Face Pull (single arm) (DS) 6-8,6-8,6-8
BB Shrug/Machine Shrug SS 1-2 x 8-10 each

Quads/Tri’s:
Leg Extension/BB Squat(SS) 2 x 8-10
Leg Extensions/Leg Press (SS) 2 x 8-10
Leg Press Drop set 6-8, 6-8, 6-8

CG Bench Press/Pushdown (SS) 1-2 x 6-10
Reverse pushdown/DB French Press (SS) 1-2 x 6-10
HS Tri Ext. (DS) 8-10,8-10

Bi’s/Traps:
Standing EZ Curl/DB Curl (SS) 1-2 x 6-10
HS Preacher Curl/Reverse Curl (SS) 1-2 x 6-10
Concentration Curl (DS) 6-10,6-10

BB Shrug/Machine Shrug SS 1-2 x 8-10 each

Chest/Hamstring:
Incline Smith Press/Cable crossover (SS) 1-2 x 8-10
Incline Flyes/Pullover (SS) 1-2 x 8-10
Seated Machine Press (DS) 8-10,6-8,6-8

SLDL BB/lying leg curl 2 x 8-10
Single Leg Curl/lying leg curl 2 x 8-10
Sitting Leg curl(DS) 8-10,8-10

Anything I post is free for your taking so if ya like the routine go for it....always open for suggestions and am always willing to give them however harsh, true, or straight up it is I'll say it. Truth hurts!

gwcaton · 02-07-2006, 10:34 PM

Look out world ! DB, aka Minister of Pain is back

DeadBolt · 02-07-2006, 10:40 PM

Quote:

Originally Posted by gwcaton

Look out world ! DB, aka Minister of Pain is back

But wtf this new journal is already pissing me off! I'm trying to link words to this thread so I can put it in my sig but they wont let me they will only let me put the url now. How come the hyperlink thing has changed?

HAHA see new journal new luck got it on lockdown already!

gwcaton · 02-07-2006, 10:44 PM

Quote:

Originally Posted by DeadBolt

But wtf this new journal is already pissing me off! I'm trying to link words to this thread so I can put it in my sig but they wont let me they will only let me put the url now. How come the hyperlink thing has changed?

I dunno, I haven't tried any of that since the update . hey the link for the Team Mofo finally stopped working for me too. LOL Oh well

DeadBolt · 02-07-2006, 10:45 PM

Quote:

Originally Posted by gwcaton

I dunno, I haven't tried any of that since the update . hey the link for the Team Mofo finally stopped working for me too. LOL Oh well

Eh no big some day someone will design a new one! If I had the skills I would but for now I'll have to fill the void with something else!

Seanp156 · 02-07-2006, 11:37 PM

Full deadlifts on rep range week eh? Have fun with that...

Personally, I'd do full deads on power week and rack deads on rep range, but that's just me.

If I actually had the time I could try to design a new team mofo logo by hand...... However, school's a bitch...

Devlin · 02-08-2006, 05:19 AM

Just stopping in, I will look at the workout in ore detail a little later today

**CowPimp** · 02-08-2006, 05:45 AM

DB's on a rampage. Clear a path. Haha.

DeadBolt · 02-08-2006, 09:38 AM

Quote:

Originally Posted by Seanp156

Full deadlifts on rep range week eh? Have fun with that...

Personally, I'd do full deads on power week and rack deads on rep range, but that's just me.

If I actually had the time I could try to design a new team mofo logo by hand...... However, school's a bitch...

Yea its just something diff ya know. I will see how it works out as I go along.

Yea I have been way to busy to think about doing anything else then go to work I hate it!

DeadBolt · 02-08-2006, 09:38 AM

Quote:

Originally Posted by Devlin

Just stopping in, I will look at the workout in ore detail a little later today

Thanks for stopin by hun!

DeadBolt · 02-08-2006, 09:39 AM

Quote:

Originally Posted by CowPimp

DB's on a rampage. Clear a path. Haha.

LOL yea well don't clear it just yet I have a few weeks to get back into lifting I'm still very weak!

DeadBolt · 02-08-2006, 09:42 AM

Well today was the first w/o in like 3 weeks now that I'm almost better. Didn't do anything to crazy just kept it light and quick.

Upper body:
BB B/o Row*2
DB Row*2
Flat BB Press*2
HS Incline Press*2
HS Milt Press*2
Cambered Bar Curl*2
Vbar Pushdown*2
Situps*1
Hyper Extentions*1

10 minutes walk on treadmill....tried running but my lungs weren't up to it. I guess that cold is still in there!

Well it was a real shitty w/o but wha can I expect! Just gonna take time for me to get back into this shit AGAIN!

Triple Threat · 02-08-2006, 10:09 AM

For a first workout in three weeks and still not feeling 100%, that looks like an excellent start. It's tough running with a cold.

Burner02 · 02-08-2006, 10:20 AM

what he said. Just keep the ego checked at the door and go up from where u are now.
Maybe the cardio will help break up that crap in the lungs and help clear it out?

Archangel · 02-08-2006, 02:20 PM

Quote:

Originally Posted by Triple Threat

For a first workout in three weeks and still not feeling 100%, that looks like an excellent start. It's tough running with a cold.

Ditto my Friend, Love the new name too!!!

gwcaton · 02-08-2006, 05:00 PM

Nice wo Dead

you'll be back in prime form in no time

Pylon · 02-08-2006, 06:01 PM

Yay! New journal!

I was wondering how long your rehab was going to last....

DeadBolt · 02-08-2006, 09:55 PM

TT-Thanks bud! Yea I was at a very low intensity with that run and I was struggling. We'll see friday how I am!

Burns-Que pasa mi amigo! I always leave the ego at the door you know that! Little by little my lungs will get better for cardio! I just hope soon b/c I almost miss doing it LOL!

Arch-Thank you my friend! I always appreciate it! Yea the new name is growing on me LOL!

Gary-Hey bud! Yea I hope I get into the swing of things soon! Todays workout actually made me feel worse mentally heh. Real eye opener to how much strength you lose when in total bed rest. Now all of those studies I didn't pay attention to in class are coming back to bite me in the ass!

Py-Welcom my friend! Yea I felt it was time....even though rehab will be the rest of my life b/c I didn't get surgery. But I'm am willing to deal with it!

DeadBolt · 02-10-2006, 11:46 AM

Today was a very fast and intense w/o! I wasn't going to go b/c I have had so many things to due lately and today was the only day I had this week to do them with being sick and working so much. So I got everything I needed to get done and had like 15 minutes to spare so I made the best of it.

Legs:
Triple circuit x 3 no rest between each circuit
BW squats*25
Leg Press*12
Leg ext*10
~~varied the weights on the ext/press....I wasn't feeling bb squats and the bw squats worked perfect. You may not think they are hard but shoot for the 25-35 rep range and they are killer! Not to fast not to slow but with alot of power explode out from the hole and almost throw yourself off the ground! ATF of course!

Superset x 2 no rest between supersets
Lying leg curls*10
sitting leg curls*10

Time: 8 minutes

Legs were cramping before I even left the gym! I'm gonna be paying for it tonight and tomorrow lemme tell you!

Devlin · 02-10-2006, 11:55 AM

Quote:

Originally Posted by DeadBolt

Today was a very fast and intense w/o! I wasn't going to go b/c I have had so many things to due lately and today was the only day I had this week to do them with being sick and working so much. So I got everything I needed to get done and had like 15 minutes to spare so I made the best of it.

Legs:
Triple circuit x 3 no rest between each circuit
BW squats*25
Leg Press*12
Leg ext*10
~~varied the weights on the ext/press....I wasn't feeling bb squats and the bw squats worked perfect. You may not think they are hard but shoot for the 25-35 rep range and they are killer! Not to fast not to slow but with alot of power explode out from the hole and almost throw yourself off the ground! ATF of course!

Superset x 2 no rest between supersets
Lying leg curls*10
sitting leg curls*10

Time: 8 minutes

Legs were cramping before I even left the gym! I'm gonna be paying for it tonight and tomorrow lemme tell you!

I see you are giving Arch a run for his money on the short, but intense workouts.

BW times 25+ reps can be killer on the body and you are going to be loving life tomorrow

Burner02 · 02-10-2006, 12:00 PM

do they have that 'thing' in your gym: it's just a flat peice of metal with a back plate and round pad to hook your feet into?
(toes go under the pads, heels up against the back plate)
and u can do BW squats there? 'sissy squats' are the name I think..but nothing sissy about them...

Archangel · 02-10-2006, 04:26 PM

Quote:

Originally Posted by Devlin

I see you are giving Arch a run for his money on the short, but intense workouts.

BW times 25+ reps can be killer on the body and you are going to be loving life tomorrow

Agreed, way to go my Friend!!!

gwcaton · 02-10-2006, 06:03 PM

Nice job "Minister"

b_reed23 · 02-10-2006, 08:51 PM

woohoo....P/RR/S!!

I know your not really focusing on weights and all, but are you going to be listing the amount that your using with each set?? pretty please??

02-07-2006, 10:30 PM	#1
DeadBolt MP Minister of Pain! Elite Member Join Date: Sep 2003 Location: Ocean County NJ Posts: 7,336	DEAD-ication! You all know who I am and what has happened but for those new people here we go in a sentence or two: Last year tore my left rotator cuff....took a long time to rehab....got better little by little....the better I was with the shoulder the worse my health got and I was pretty much sick all year long....now I'm tired of that! I wont be setting any major goals or any date specific time frames b/c that always seems to get me in trouble. Only thing I will be doing is trying to regain my strength and some mass I have lost these past few months....then we'll see from there as far as bf% goes. Don't plan on being under 15% in a while...no desire for lean muscle just pure mass and strength for now. So once the bf% gets in the mid teens I'll just start bulking again! Got some major things coming up I will need them for. Also looking into within the next year or two competing in some sort of triathalon/marathon/5k race thingy majiger. Don't know why but I think that is very bad ass right now and since I don't want to go to crazy with the shoulder there is plenty of room for cardio LOL. Diet I will do on my own....I wont be posting any of that though it will be my own doing b/c it will be changing alot! My training changes alot but here is what I'll be doing for the next few months: Power Back/Delts: Rack Deadlift 3 x 4-6 Bent Over Row BB 3 x 4-6 CG Pull down 2-3 x 4-6 CG Seated Row (cable) 2-3 x 4-6 DB Military press 3 x 4-6 Cheat Lateral 3 x 4-6 Single Arms Face Pulls (top cable) 3 x 4-6 Quads/Tri’s: BB Squats 3 x 4-6 Leg Press (45° version) 3 x 4-6 Single Leg Extension 2 x 4-6 CG Bench Press 3 x 4-6 Skull Crushers BB 2 x 4-6 French Press DB 2 x 4-6 Bi’s/Traps: Oly Barbell Curl 3 x 4-6 Preacher Curl EZ 2 x 4-6 DB Hammer Curl 2 x 4-6 Behind Back BB Shrugs 3-4 x 6-8 Chest/Hamstrings: Barbell Press 3 x 4-6 Incline DB Press 3 x 4-6 Decline BB Press 3 x 4-6 Lying Leg Curl 3 x 4-6 Stiff legged Deadlift BB 3 x 4-6 Rep Range Back/Delts: Full Deadlift 3 x 6-8 DB Row 3 x 6-8 HS Row (low/high) 2 x 8-10 HS Horz. Row 2 x 10-12 Pull down 2 x 12-15 Smith Milt. Press 3 x 6-8 HS Side Lateral 2 x 8-10 DB Side Lateral 2 x 10-12 B/O DB Lateral 3 x 12-15 Quads/Tri’s: Leg Extension 2 x 8-10 Hack Squat 3 x 10-12 One legged Leg Press (these rock!) 3 x 12-15 Pushdown V 3 x 6-8 HS Tri Ext. 3 x 8-10 Single Arm Rev. Pushdown 1-2 x 10-12 Bi’s/Traps: Alternating dumbbell curl 2 x 6-8 Corey Curls 2 x 8-10 Concentration Curl 1-2 x 10-12 Barbell shrug 1 x 8-10, 1 x 10-12 DB shrug 1 x 10-12, 1 x 12-15 Chest/Hamstrings: Incline BB Press 3 x 6-8 Bench Press DB 3 x 8-10 Flyes Flat 2 x 10-12 Lying Leg Curl 2 x 6-8 DB SLDL 2 x 8-10 Sitting Leg Curl 2 x 10-12 Shock Back/Delts: Tbar Row/Stiff Arm Pull Down 1-2 x 8-10 HS Row (low/high)/Pulldown 1-2 x 8-10 CG Pully row/HS Horz Row 1-2 x 8-10 Deadlift 6-8,6-8,6-8 HS Milt Press/DB Front Raise 1-2 x 8-10 Seated Side Lat/HS Side Lat (SS) 1-2 x 8-10 Pec Dec/ B/o Rear Lateral 1-2 x 8-10 Face Pull (single arm) (DS) 6-8,6-8,6-8 BB Shrug/Machine Shrug SS 1-2 x 8-10 each Quads/Tri’s: Leg Extension/BB Squat(SS) 2 x 8-10 Leg Extensions/Leg Press (SS) 2 x 8-10 Leg Press Drop set 6-8, 6-8, 6-8 CG Bench Press/Pushdown (SS) 1-2 x 6-10 Reverse pushdown/DB French Press (SS) 1-2 x 6-10 HS Tri Ext. (DS) 8-10,8-10 Bi’s/Traps: Standing EZ Curl/DB Curl (SS) 1-2 x 6-10 HS Preacher Curl/Reverse Curl (SS) 1-2 x 6-10 Concentration Curl (DS) 6-10,6-10 BB Shrug/Machine Shrug SS 1-2 x 8-10 each Chest/Hamstring: Incline Smith Press/Cable crossover (SS) 1-2 x 8-10 Incline Flyes/Pullover (SS) 1-2 x 8-10 Seated Machine Press (DS) 8-10,6-8,6-8 SLDL BB/lying leg curl 2 x 8-10 Single Leg Curl/lying leg curl 2 x 8-10 Sitting Leg curl(DS) 8-10,8-10 Anything I post is free for your taking so if ya like the routine go for it....always open for suggestions and am always willing to give them however harsh, true, or straight up it is I'll say it. Truth hurts!
	"Only in dictionaries does SUCCESS come before WORK." -Alfred K. Henderson Â´Â¯`Â·.Â¸Â¸.Â·Â´Â¯`Â·.Â¸Â¸.Â·Â´Â¯`Â·.Â¸ ><((((((Âº>

02-07-2006, 10:34 PM	#2
gwcaton Lookin' for abs ! Elite Member Join Date: Dec 2003 Location: central missouri Posts: 9,271 Photos: 28	Look out world ! DB, aka Minister of Pain is back
	My Last Journal Before The One You're Reading Now Old Journals : My P/RR/S Journal My GWcaton Journal My Bulking Journal Just remember, when you think you're done you've just started . DEADBOLT . 2005

02-07-2006, 11:37 PM	#6
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,232 Photos: 11	Full deadlifts on rep range week eh? Have fun with that... Personally, I'd do full deads on power week and rack deads on rep range, but that's just me. If I actually had the time I could try to design a new team mofo logo by hand...... However, school's a bitch...
	My Journal

02-08-2006, 05:19 AM	#7
Devlin Senior Member Elite Member Join Date: Sep 2005 Location: KY Posts: 3,278 Photos: 27	Just stopping in, I will look at the workout in ore detail a little later today
	Time to face the jury (and myself) Time to bring sexyback

02-08-2006, 05:45 AM	#8
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,405	DB's on a rampage. Clear a path. Haha.
	The only time it's bad to feel the burn is when you're peeing... CowPimp Picks Up Heavy Shit MySpace YouTube Videos

02-08-2006, 09:42 AM	#12
DeadBolt MP Minister of Pain! Elite Member Join Date: Sep 2003 Location: Ocean County NJ Posts: 7,336	Well today was the first w/o in like 3 weeks now that I'm almost better. Didn't do anything to crazy just kept it light and quick. Upper body: BB B/o Row2 DB Row2 Flat BB Press2 HS Incline Press2 HS Milt Press2 Cambered Bar Curl2 Vbar Pushdown2 Situps1 Hyper Extentions*1 10 minutes walk on treadmill....tried running but my lungs weren't up to it. I guess that cold is still in there! Well it was a real shitty w/o but wha can I expect! Just gonna take time for me to get back into this shit AGAIN!
	"Only in dictionaries does SUCCESS come before WORK." -Alfred K. Henderson Â´Â¯`Â·.Â¸Â¸.Â·Â´Â¯`Â·.Â¸Â¸.Â·Â´Â¯`Â·.Â¸ ><((((((Âº>

02-08-2006, 10:09 AM	#13
Triple Threat ... Elite Member Join Date: Jan 2002 Location: Lost Posts: 9,472 Photos: 6	For a first workout in three weeks and still not feeling 100%, that looks like an excellent start. It's tough running with a cold.

02-08-2006, 10:20 AM	#14
Burner02 Super Hero in Training Join Date: Mar 2002 Location: Tip of the spear! Posts: 28,316	what he said. Just keep the ego checked at the door and go up from where u are now. Maybe the cardio will help break up that crap in the lungs and help clear it out?
	Success leaves clues. People who produce outstanding results do specific things to create those results Nobody cares what you did yesterday or what you are going to do tomorrow. What is important is what you are doing NOW to solve our problem THERE IS NO TOMORROW! - Appollo Creed

02-08-2006, 05:00 PM	#16
gwcaton Lookin' for abs ! Elite Member Join Date: Dec 2003 Location: central missouri Posts: 9,271 Photos: 28	Nice wo Dead you'll be back in prime form in no time
	My Last Journal Before The One You're Reading Now Old Journals : My P/RR/S Journal My GWcaton Journal My Bulking Journal Just remember, when you think you're done you've just started . DEADBOLT . 2005

02-08-2006, 06:01 PM	#17
Pylon Squishy Elite Member Join Date: Sep 2004 Location: Top 5!!! Posts: 6,472 Photos: 3	Yay! New journal! I was wondering how long your rehab was going to last....
	"For beverages, I only drink water or whiskey and when Iâ€™m drinking whiskey, itâ€™s usually when Iâ€™m working out. It gives me the courage to lift more than I can when Iâ€™m sober." - C. Bratton

02-08-2006, 09:55 PM	#18
DeadBolt MP Minister of Pain! Elite Member Join Date: Sep 2003 Location: Ocean County NJ Posts: 7,336	TT-Thanks bud! Yea I was at a very low intensity with that run and I was struggling. We'll see friday how I am! Burns-Que pasa mi amigo! I always leave the ego at the door you know that! Little by little my lungs will get better for cardio! I just hope soon b/c I almost miss doing it LOL! Arch-Thank you my friend! I always appreciate it! Yea the new name is growing on me LOL! Gary-Hey bud! Yea I hope I get into the swing of things soon! Todays workout actually made me feel worse mentally heh. Real eye opener to how much strength you lose when in total bed rest. Now all of those studies I didn't pay attention to in class are coming back to bite me in the ass! Py-Welcom my friend! Yea I felt it was time....even though rehab will be the rest of my life b/c I didn't get surgery. But I'm am willing to deal with it!
	"Only in dictionaries does SUCCESS come before WORK." -Alfred K. Henderson Â´Â¯`Â·.Â¸Â¸.Â·Â´Â¯`Â·.Â¸Â¸.Â·Â´Â¯`Â·.Â¸ ><((((((Âº>

02-10-2006, 11:46 AM	#19
DeadBolt MP Minister of Pain! Elite Member Join Date: Sep 2003 Location: Ocean County NJ Posts: 7,336	Today was a very fast and intense w/o! I wasn't going to go b/c I have had so many things to due lately and today was the only day I had this week to do them with being sick and working so much. So I got everything I needed to get done and had like 15 minutes to spare so I made the best of it. Legs: Triple circuit x 3 no rest between each circuit BW squats25 Leg Press12 Leg ext10 ~~varied the weights on the ext/press....I wasn't feeling bb squats and the bw squats worked perfect. You may not think they are hard but shoot for the 25-35 rep range and they are killer! Not to fast not to slow but with alot of power explode out from the hole and almost throw yourself off the ground! ATF of course! Superset x 2 no rest between supersets Lying leg curls10 sitting leg curls*10 Time: 8 minutes Legs were cramping before I even left the gym! I'm gonna be paying for it tonight and tomorrow lemme tell you!
	"Only in dictionaries does SUCCESS come before WORK." -Alfred K. Henderson Â´Â¯`Â·.Â¸Â¸.Â·Â´Â¯`Â·.Â¸Â¸.Â·Â´Â¯`Â·.Â¸ ><((((((Âº>

02-10-2006, 12:00 PM	#21
Burner02 Super Hero in Training Join Date: Mar 2002 Location: Tip of the spear! Posts: 28,316	do they have that 'thing' in your gym: it's just a flat peice of metal with a back plate and round pad to hook your feet into? (toes go under the pads, heels up against the back plate) and u can do BW squats there? 'sissy squats' are the name I think..but nothing sissy about them...
	Success leaves clues. People who produce outstanding results do specific things to create those results Nobody cares what you did yesterday or what you are going to do tomorrow. What is important is what you are doing NOW to solve our problem THERE IS NO TOMORROW! - Appollo Creed

02-10-2006, 06:03 PM	#23
gwcaton Lookin' for abs ! Elite Member Join Date: Dec 2003 Location: central missouri Posts: 9,271 Photos: 28	Nice job "Minister"
	My Last Journal Before The One You're Reading Now Old Journals : My P/RR/S Journal My GWcaton Journal My Bulking Journal Just remember, when you think you're done you've just started . DEADBOLT . 2005

02-10-2006, 08:51 PM	#24
b_reed23 this is why I'm hot! Elite Member Join Date: Jan 2005 Location: West Tennessee Posts: 5,240 Photos: 34	woohoo....P/RR/S!! I know your not really focusing on weights and all, but are you going to be listing the amount that your using with each set?? pretty please??
	My Journal!