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crawfBigG's Super DMZ RX 3.0 by IronMagLabs thread

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    crawfBigG's Super DMZ RX 3.0 by IronMagLabs thread






    What up IM forum? First off, big thanks to IML for the opportunity to log another new great product. I have logged several and used many over the last 14 months. This will be my first log of any kind on this forum. I joined recently and really like it so far. Iron Mag Labs have a great line of products from powerful designers to protein powder, on cycle and post cycle, you name it, it's there. Check it out:

    IronMagLabs Bodybuilding Supplements & Prohormones: Products

    Or to see DMZ3 exclusively:

    IronMagLabs Bodybuilding Supplements & Prohormones: Super-DMZ Rx

    I will take my first dose in the morning pre workout. My training has been going pretty good lately. I have been concentrating on putting on some mass and strength over the last 8 weeks. I have had a tendonitis flare up of late that has hindered my upper body training however. Hopefully it heals up quick. I have still been hitting upper body, just high rep and light, trying to promote healing and not injure anything. Lower body stuff has been going pretty good though. I want to take full advantage of this run with DMZ3 as much as possible. My bottle showed up today in the mail:



    I guess I'll put up a pic soon. The holidays pretty much have me resembling a balloon or possibly an apple with legs. I have def fulfilled some food fantasies between Thanksgiving and this Christmas week.... to say the least. I have put on about 20+ lbs. since about Halloween when I started training and eating to put on size again. Stats: I will be 43 on Jan. 2, about 5'7", weighing about 213 currently, bf: I don't wanna know. I hope after some time of clean eating and some hard work I look better. Hell I guess that's what these logs are all about right? Forum motivation and the testing of the product's effectiveness. Looking forward to this. Let the fun begin. Be back soon with some updates...

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    Well I rolled myself into the gym bright and early this morning. Today was Deadlift 5. Popped my first dmz3 with breakfast and headed on in. Good workout, which is sometimes not the case when I go in the morning. I usually train at night but on the weekends it usually works out better if I get in there early as the family usually has plans for the day. Here's how breakfast was looking (3 whole omega-3 eggs, 6 additional whites, and spinach, fried up in coconut oil, and some other additives):



    Workout:

    Back Extensions
    bw x 20 x 3 sets

    Empty Bar Squats
    4 sets of 12

    Empty Bar SLDL
    2 sets of 12

    A lot of stretching throughout the top three exercises

    Sumo Dead Stop Deads off the floor - no bouncing off the floor, full stop on each rep
    135 x 10
    185 x 8
    225 x 6
    275 x 5
    315 x 5
    365 x 3
    405 x 1
    365 x 5 x 5 sets

    Wide Stance Good Mornings
    bar x 8
    95 x 8
    135 x 8
    165 x 8
    185 x 8

    Hanging Leg Raises - feet all the way up to the bar hanging from
    3 sets of 8

    GHRs
    3 sets, reps: 6,6,5

    Diet was still crap today. I had one last Xmas get together to go to this afternoon. Now it should be over. Back to clean eating. I know I don't have to eat crap at holiday get togethers, I know that, I could roll in with the tupperwares and what not. Or only eat the healthier stuff available. Well I don't. I enjoy the holidays to the fullest. It's a few cheat days out of the year. If I had a show to compete in right around the corner, sure then I ain't scrapping my plan to splurge. But since I don't.... I'm eating the good shit. Anyway I came out with some nice goodies today, my family knows me pretty well:


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    Post holiday feast bloat balloon built selfie (I ain't breaking out this gut yet, lol, maybe not at all)



    Totally cold here, unless you count the countless reps of fork to mouth that happened just earlier....

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    cant see any of those pics

    SHOW ME HOW RELENTLESS YOU REALLY ARE

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    Looks like the pics are hosted at RX. Open an RX window or click the "pics"





    IronMagLabs 15% Off Coupon Code = heavyiron15

    International and USA Customers go to Orbitnutrition.com and use HEAVY10 for 10% off all orders at Orbit



    Hardcore Peptides 20% Discount Code: HEAVY20



    All posts are for entertainment and may contain fiction. Consult a medical doctor before using any medications or supplements. Heavyiron does not advocate readers engage in any illegal activity.

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    Quote Originally Posted by KILLEROFSAINTS View Post
    cant see any of those pics
    Quote Originally Posted by heavyiron View Post
    Looks like the pics are hosted at RX. Open an RX window or click the "pics"
    Weird, I see them fine on my end. I got in here and tried to bring them in again in this post but when I click image it doesn't give me an option to choose file, only url. I also made them attachments but not sure how that works... how do you guys usually do it?



    Attached Images Attached Images

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    Ooooohhhh....... ok I think I see how it works on IM now, sorry guys, newbie mistake, well there are all the pics.

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    I'm looking at it now in a different web browser and I don't see them, they show up fine in Safari. I'll just do the attachment thing until I figure out how to post them normally. Why wouldn't I have the file option when I click image, is it something in my settings?

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    Weighed in at 211.8 this morning. Hit a 50-60% upper body session last night, tendonitis feeling a tad bit better, just gotta be patient with it. Two caps dmz3 yesterday. Bench Press 5 workout:

    Rotator cuff exercises
    3 sets

    Empty Bar Squats
    4 sets of 12

    Nautilus Overhead Press
    4 sets of 20

    BenchPress
    bar x 12
    95 x 10
    145 x 6
    195 x 3
    245 x 1
    195 x 5 x 5 sets

    Standing Overhead Press
    bar x 12
    95 x 8
    115 x 8 x 3 sets

    Superset - 6-Ways and Stretch PushUps
    4 sets

    Giant Set - Bent Over Standing DB Rear Delts, DB Hammer Curls, and DB Overhead Tri Ext.
    4 sets

    Superset - Cable LTEs and Barbell Curls
    4 sets

    20 min. Cardio

    My arms were pretty pumped, it took a while to set in but once it did, it stayed. Going to be fun to see how it is once the DMZ3 fully kicks in.

    Ate clean yesterday. Felt good. I had something or a lot of things junky almost everyday for a week straight. Funny you look forward to eating something off the normal menu so much but then you get too much and you are so glad to get back. Here's how that went:




    A good start to things. Today is an off day, I did 20 min. fasted cardio this morning. Maybe another 20 tonight and some foam rolling, we'll see...

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    I am feeling much better. I have ate clean now for 3 days and feel like a new man. My weight has settled in at 211.8 and just stayed there. My calories right around 3300-3500 each day. Carbs about 200-275 grams. I guess this is my maintenance level currently. Not decided on what direction I'm taking yet, just training hard and eating good. Whatever I do next though I am planning it out. I want to see how I look after a week or so of staying in this range. I actually looked a little better this morning in the mirror.

    So today I went to visit my son. He lives about 35 miles away from me. We get together and workout now and then and catch some lunch afterward. It's fun. We did legs today. It would have been Squat 5 day for me but my knee was feeling a bit funny so I decided to just do a higher rep Meadows workout instead. Two caps of dmz3 today spaced out about 12 hours apart. I think I started to feel it some today cause the weight felt light. My knee didn't like the squats too much but I just didn't push it too hard on 'em. Here's how it went:

    SLDL:
    bar x 15
    135 x 12
    185 x 12
    225 x 10
    275 x 8
    315 x 12 - I don't think I have ever done this many with that weight

    Squats
    bar x 15
    135 x 8
    185 x 15
    225 x 12
    275 x 9
    315 x 6 - I had more in me but like I said, the knee, I would rather leave in one piece

    Leg Press
    2 pps x 40 reps
    3 pps x 35 reps
    4 pps x 30 reps
    5 pps x 25 reps

    Lying Leg Curls
    4 sets of 15 reps - static weight

    My legs were so pumped as we did the last two exercises. Very good feeling workout. We hit a little chinese place afterward. I had szechuan chicken, and that's it, lol, I didn't pile desserts on top of it, or order extra servings of stuff, self control... I exhibited some.... anyway it was pretty good, I love chinese take out places. Now back home, feel good I had a good workout, hung out with my boy and kept it together diet wise, which hasn't happened in those types of situations lately. What is it they say? The journey of a thousand miles begins with one step or something like that.

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    No training yesterday. One cap sdmz3. This evening will be a tendonitis hindered upper body session, did 25 min. fasted LISS cardio first thing this morning. 2 caps sdmz today spread 12 hr. apart keeping with my 1,2,1,2 rotation.

    Weight: 211.4. Well further testing of IIFYM happened yesterday. This experimentation has been a good learning experience. Two days in a row have eaten out. Yesterday wife wanted Mexican, so for lunch I had shrimp fajitas, I didn't skimp, stayed in control though. Had my meal including refried beans, rice, tortillas among the carb sources, also had a baked potato with my last meal of the day. Everything fit in my macros and lost weight!!! Only exercise yesterday was walking the dog and 25 min. LISS. Self control with attention to detail on macros..... I have read about it, watched people do it, been advised to try it, but for the most part never really tested it out on myself till now.

    Def noticing the dmz3 already, need to stay hydrated for sure. Constant thirst the last couple of days. Mini pump going at all times. Libido is through the roof too, I hope that stays the whole run. Liking it a lot so far. That's about all I got for now.

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    Just posting this for image practice mostly:



    DMZ3 has now taught me to do pics correctly on this forum, the capabilities are endless, lol...

    Anyway, one of my fav female BBers here, still has femininity, is that a word?

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    Hit my tendonitis upper body session last night. Supposed to be Military 3. About 4.5 weeks it has been flared up now. Kept it for the most part light. Went just over 3500 calories yesterday. Weigh-in today: 210.4. 25 min. fasted LISS this morning. Not a ton of sleep overnight. The snow slowed everything down last night and by the time I hit the sack it was pretty late for me. I get up by at least 4 am if I do cardio in the morning.

    Rotator cuff exercises
    3 sets

    Nautilus Chest
    4 sets of 20

    Seated Overhead Press superset with Band Dislocates
    bar x 20 - 6 dis
    95 x 12 - 6 dis
    135 x 8 - 6 dis
    165 x 5 - 6 dis
    185 x 3 x 5 sets - 6 dis - super easy yet felt shoulder pain so no pushing it

    Bench Press superset Face Pulls
    bar x 12 - 10 FP
    95 x 10 - 10 FP
    145 x 8 x 3 sets - 10 FP

    LTEs superset with Band Side Laterals
    75 x 12 - 12 each side
    105 x 12 - 12 each side
    125 x 12 - 12 each side
    125 x 12 - 12 each side

    Cable EZ Bar Curls superset with Rope Pressdowns
    3 sets - 20 reps each

    Cable Hammer Curls superset with Cable Pronated Kickbacks
    3 sets - 15 reps each

    Be so glad when I can hit upper body hard again. It is frustrating to stay at half throttle, especially on DMZ3. I can feel the strength coming on in there but can't use it for fear of jacking myself up worse. Patience is virtue I suppose.

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    Weighed in Saturday morning after eating below maintenance at 214.4!! Up like 4 lbs. WTF? So today, after having a cheat meal yesterday and going over maintenance a little I weigh in less: 209. Really weird. Had a pretty good workout yesterday. Hit some deadlifts, some hamstring stuff, and what little I could do for lats with the tendonitis thing.

    Hyperextensions
    2 sets of 20 bw

    GHRs
    2 sets of 6

    Hanging Leg Raises - feet up to hanging bar
    4 sets of 8

    Deadstop Sumo Deads off the floor
    135 x 10
    185 x 8
    225 x 6
    275 x 5
    315 x 3
    365 x 3
    405 x 3 x 3 sets

    Lying Leg Curls
    3 sets of 15 - pyramid up

    Nautilus Pullover
    3 sets of 15 - pyramid up

    Leg Press Calf
    3 sets of 15

    20 min Cardio

    Planning on hitting some arms this morning. I took a few pics yesterday of my XMAS fatness condition. Hopefully by the end of this I look somewhat better, we'll see. Let's go DMZ3!!! Oh yeah two caps yesterday, I think I'll hit two today also.


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    I'll take your Christmas fat anyday, looking great BigG

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    What up Last, hanging in the IMF world now too... I like this forum pretty good, thanks man. The battle against our own bodies never ends does it? All in the fun I guess...

    Hit some arms, cardio today, bright and early.

    Rope Pressdowns superset Nautilus Bicep
    4 sets of 20 on each, pyramid up

    Close Grips superset EZ Bar Curls
    4 sets of 15 on each, pyramid up

    Kettlebell Overhead Ext. superset Kettlebell Cross body hammers
    2 sets of 20 on OE, 2 sets of 15 on CBH

    Cable Rvs. Pressdowns superset with Cable Curls
    3 sets of 20 on each, static

    20 min. Cardio

    Kept everything light, high rep, great pump!

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    I poke around in here every once and awhile, good to see people you know and there is a lot more action over here

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    Quote Originally Posted by lastson View Post
    I poke around in here every once and awhile, good to see people you know and there is a lot more action over here
    Hell yeah I like this and ASF a lot.


    Great log Craw. Have been following along. One thing I can say is if you're trying to get as big as possible staying super lean isn't going to happen. Those that say you can stay small. Lol
    Buyriptropin@safe-mail.net

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    Quote Originally Posted by bushmaster View Post
    Hell yeah I like this and ASF a lot.


    Great log Craw. Have been following along. One thing I can say is if you're trying to get as big as possible staying super lean isn't going to happen. Those that say you can stay small. Lol
    Thanks. Yeah I noticed you are pushing the limits pretty hard right now. I definitely don't want to stay small. I just keep hearing JM and SS saying to stay in the 8-12% range tops in the offseason and all that. I bounce back and forth with how to handle it. Getting to my goals. What do you think is an acceptable range bf wise? I love the leaner look but being lean don't matter if people just think you're skinny, lol.

    My question is do you spend 8-9 months of the year working on mass until you reach a point you are satisfied with, only maybe leaning out some in the Summer, is that the best approach? At least until you get to your size goal? I'm feeling the answer is yes.... please do chime in though... I WANT THE COLD HARD FACTS, IM 43 AND THERE AINT ENOUGH TIME TO KEEP F'IN AROUND... that's how I really feel. I don't have the cash to get a coach and all that, but really all you need is some good info, determination and dedication. I'm spending the money I do have on quality food and whatever gear I can muster up with the rest, period.

    So....25 min. fasted LISS cardio last two mornings, no weights but should be doing some legs tonight. Weight: 206.4. I lowered calories 300 per day starting on Sunday. Feeling pretty decent, hoping this damn cold weather passes soon! Not a big fan of winter weather. I would move south or southwest if it was just up to me. My wife has a lot of family in this area though and doesn't want to do that. I respect that. Looks like this weekend will be much better though. Just one cap dmz3 yesterday. Nothing big to report on that at the moment.

    My wife has hit the new year differently. She has started a new diet. A very healthy one and is exercising too. I am proud of her. She was doing a yoga tape last night. I tried to follow some of it for a little bit. I had done one section of the tape in the past but she was doing the FULL workout. That shit is hard. It's embarrassing how terrible I am at it. I need to do that tape more often. Try something new and different and find your weaknesses, holy.... I can deadlift about 450 lbs. now but can't hold a yoga pose to save my life, lol....

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    I mean, why do all this shit if you are just going to stay the same??? Ok yeah when u get in your 60s and stuff, sure, I mean at that point your glory run is probably over, but for now, let's F"IN GET SOMEWHERE, OR WHY DO ALL THIS?

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    Quote Originally Posted by crawfBigG View Post
    Thanks. Yeah I noticed you are pushing the limits pretty hard right now. I definitely don't want to stay small. I just keep hearing JM and SS saying to stay in the 8-12% range tops in the offseason and all that. I bounce back and forth with how to handle it. Getting to my goals. What do you think is an acceptable range bf wise? I love the leaner look but being lean don't matter if people just think you're skinny, lol.

    My question is do you spend 8-9 months of the year working on mass until you reach a point you are satisfied with, only maybe leaning out some in the Summer, is that the best approach? At least until you get to your size goal? I'm feeling the answer is yes.... please do chime in though... I WANT THE COLD HARD FACTS, IM 43 AND THERE AINT ENOUGH TIME TO KEEP F'IN AROUND... that's how I really feel. I don't have the cash to get a coach and all that, but really all you need is some good info, determination and dedication. I'm spending the money I do have on quality food and whatever gear I can muster up with the rest, period.

    So....25 min. fasted LISS cardio last two mornings, no weights but should be doing some legs tonight. Weight: 206.4. I lowered calories 300 per day starting on Sunday. Feeling pretty decent, hoping this damn cold weather passes soon! Not a big fan of winter weather. I would move south or southwest if it was just up to me. My wife has a lot of family in this area though and doesn't want to do that. I respect that. Looks like this weekend will be much better though. Just one cap dmz3 yesterday. Nothing big to report on that at the moment.

    My wife has hit the new year differently. She has started a new diet. A very healthy one and is exercising too. I am proud of her. She was doing a yoga tape last night. I tried to follow some of it for a little bit. I had done one section of the tape in the past but she was doing the FULL workout. That shit is hard. It's embarrassing how terrible I am at it. I need to do that tape more often. Try something new and different and find your weaknesses, holy.... I can deadlift about 450 lbs. now but can't hold a yoga pose to save my life, lol....
    Acceptable I'd say keep it below 20%. At least 8-9 months. Along the way if you start getting too sloppy a simple cut back on cals will increase insulin sensitivity and help you lose some fat. Then rebound from it adding cals back slowly. Is there one right way? No. In 2012 I gained 20lbs of lbm with only a 14 week offseason. Had full abs the whole time. Reason it was so easy was because of the rebound from being so lean. If you want to be big now staying super lean isn't an option. JM and Shelby can stay lean cause they are already huge!
    Buyriptropin@safe-mail.net

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    Quote Originally Posted by bushmaster View Post
    JM and Shelby can stay lean cause they are already huge!
    Ain't that the truth

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    Quote Originally Posted by bushmaster View Post
    Acceptable I'd say keep it below 20%. At least 8-9 months. Along the way if you start getting too sloppy a simple cut back on cals will increase insulin sensitivity and help you lose some fat. Then rebound from it adding cals back slowly. Is there one right way? No. In 2012 I gained 20lbs of lbm with only a 14 week offseason. Had full abs the whole time. Reason it was so easy was because of the rebound from being so lean. If you want to be big now staying super lean isn't an option. JM and Shelby can stay lean cause they are already huge!
    Thanks. This is great, gives me a better line of thinking on how to proceed. I'm on it. I am currently in a small calories cutback to clean up the holiday splurge. I will keep it to two weeks and get back on the bulk train. Yup!

    Quote Originally Posted by lastson View Post
    Ain't that the truth
    I know. When u are carrying that much muscle it's much harder to get fat.

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    2 caps dmz3 yesterday. Legs in the pm yesterday. 25 min. fasted LISS this morning. Weight: 205.8. Legs are sore this morning. Did a higher rep workout yesterday, felt good, great pump in my quads and hammies.

    BW Back Extensions
    3 sets of 20

    Hanging Leg Raises - feet raised to the bar
    3 sets of 8

    Squats
    bar x 15
    135 x 15
    185 x 15
    225 x 20 x 3 sets

    SLDL
    bar x 12
    135 x 8
    185 x 8
    225 x 8
    275 x 8
    315 x 7

    Leg Press
    5 sets of 20 reps - pyramid up in weight on each set

    Seated leg Curls
    3 sets, pyramid up, reps: 20,18,16

    Strength and endurance felt really good, even on slightly lower calories. Metabolism must be starting to kick in, I am feeling hungry a lot more often. I get off the cardio equipment and from then on feel super hungry the rest of the morning.

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    Weight: 205.6. 25 min. fasted LISS this morning. No training last night, some chest and shoulders tonight if all goes as planned. Well the doctor gave me my results on the bloodwork done recently and I'll be damned if they didn't miss one of the tests, so now I have to give blood AGAIN tomorrow morning. So no DMZ3 or anything going in this body until that's over with. It seems not many services these days get anything right the first time. Kinda makes you nervous about trusting doctors, etc. with your body. Anyway no big deal. I thought well maybe I better give it some time before i let them draw again... but whatever... it is what it is, I just want to get it over with.

    Feeling pretty good though. Calories still at 3200 ed. Will go lower starting on Sunday. Probably 2900. Stay there for a week and then most likely return to MASS building. My insulin sensitivity should be somewhat good again at that point. I am pretty satisfied with how my body has cleaned up since the holidays. I haven't been killing it by any means. Just a simple calorie reduction and a little cardio.

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    Weigh-in: 204.8. 25 min. fasted LISS this morning. Been browsing a lot of training logs as usual and one thing I saw that caught my attention was higher rep chest and shoulder training in a few of them. s2h most notably. It crossed my mind that I have never really done this. Maybe a burn out set here and there but that's about it. So considering the lingering tendonitis thing... I thought, this is perfect for me right now to try. Man, I must say I have found a new weak point. I have NO chest and shoulder endurance!! Hammering on weaknesses has helped out my back issues a lot, so why not my shoulders too.

    Foam Rolling my sore ass legs, lol and stretching - 15 minutes

    Rotator cuff exercises
    3 sets

    Bench Press
    bar x 15
    95 x 15
    145 x 15
    195 x 12
    145 x 18
    145 x 14
    145 x 11 - I was shocked, my chest was DONE

    I know I have def lost some strength over the last month + dealing with the tendonitis but shit. My shoulder was feeling not too bad last night. I was trying to push it some, and that's all I could muster, lol. I think it was more rep fatigue than anything, not used to higher reps on those muscles, pump was very good.

    Standing Dumbbell OP
    20s x 20
    30s x 15 x 3 sets

    Superset Banded DB slight Decline with Band Side Laterals
    3 sets - 20 reps on Declines, 12 reps on SLs each set

    Giant Set Nautilus Chest with Cable Rear Delts with Pec Minor Dips
    3 sets - 20 reps on NC, 15 reps on RDs, 12 reps on PMDs

    My chest was shaking by the end of this... wow, I am definitely doing this more often. Back on the DMZ3 right after I give blood this morning, with the first meal following.

  27. #27
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    Try changing the tempo too. Try this.

    Incline with a 3 sec positive, 2 sec pause at bottom. It will humble anyone. I can only do 185lbs on it for about 15 reps.
    Buyriptropin@safe-mail.net

  28. #28
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    Quote Originally Posted by bushmaster View Post
    Try changing the tempo too. Try this.

    Incline with a 3 sec positive, 2 sec pause at bottom. It will humble anyone. I can only do 185lbs on it for about 15 reps.
    Sounds like a challenge. I'll do it next chest day. DMZ3 at full throttle by then, the pump should be incredible... thanks..

    Weight: 203.6. Feel very good this morning. Hit a workout bright and early. 1dmz3 pre w/o, I'll take another one later on today. Back and calves. This was the first time I have been able to do some rowing motions without a bunch of pain in my elbows, shoulders, and biceps. Awesomeness, I think it is finally healing.

    Back Extensions
    bw x 20 x 3 sets

    Hanging Leg Raises
    3 sets of 8 - feet up to the bar on each rep, slow descent

    Meadows Rows
    bar x 10
    1/25 x 10
    2/25 x 10
    3/25 x 8
    4/25 x 8
    5/25 x 8

    Dead Stop Bent Rows Smith machine
    135 x 10
    185 x 8
    225 x 6
    275 x 6
    315 x 4

    Seated One Arm Cable Rows
    3 sets of 15 each side, static weight, no rest, pause contractions on chosen reps

    Leg Press Calf - one calf at a time
    5 sets - pyramid up in weight - reps: 20, 20, 20, 18, 15

    Good feeling workout. Out of there by 7:30 am. Lat pump was incredible. Calves were shaking at the end. This was also the first decent calf work I have got in for about 6-8 weeks. I have had a knot in my right one the whole time. It also is pretty much gone. Veins hanging out big time in calves, looking thicker than usual. DMZ3 starting to do some things I think.

  29. #29
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    Quote Originally Posted by bushmaster View Post
    Try changing the tempo too. Try this.

    Incline with a 3 sec positive, 2 sec pause at bottom. It will humble anyone. I can only do 185lbs on it for about 15 reps.
    Tempos make me feel like a girl.

    Great log crawfBigG, definitely making me want to add some dmz 3.0 to my next little push

  30. #30
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    Quote Originally Posted by lastson View Post
    Tempos make me feel like a girl.

    Great log crawfBigG, definitely making me want to add some dmz 3.0 to my next little push
    I'll probably find my feminine side as well. I have not done tempo very often. Thanks about the log. Stuff seems pretty good so far.

    206.8 this morning. I went higher calories yesterday. About 4700. 2 caps DMZ3 again today. Worked arms this morning. I am sore all over. Doing different exercises and at higher reps here lately has put a hurting on me. Hell I thought staying lighter would be a breeze, lol.

    Cable Pressdowns superset Cable Curls
    4 sets of 20 reps on each - pyramid up

    Close Grips superset Barbell Curls
    4 sets of 15 reps on each - up in weight after first set then static

    Dips superset with Close Rvs. Grip Pull Ups
    3 sets of 10 on each, nice, slow and controlled

    DB Overhead Extensions superset with One Arm DB Preacher Curls
    4 sets of 10 on each - up in weight after first set then static

    Easy workout, not much pain, TG, and excellent pump. I was there crack of dawn again and iPhone videoed a few sets of curls:


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