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Ran 3 miles and hacked for 2 hours today.

Not sure what Nova is man. I was asking because i remember on westside the strength gains were crazy ,but the muscle gains did'nt really come that fast.

Wow you just listed every fruit i dont like to eat lol.

You know it! it's 35 inches Thxks P i always gotta set at least two PRs every session or i get pissed.

Great day of cardio P. It's fantastic to see you back and posting.

Good work on the bench PR brother JH! How do you feel your muscle gains have been?

Goals-for myself *get to 197-200 pounds *never give up *stay happy and positive *get stronger *never ever give up *bench more than D can todays workout-DC Style baby!- bench wide grip 245X6 pr up 1 rep RPX1 decided not to go another RP since i had nothing left Upright Close grip rows 175X15...

I hear that brother P. Yeah my hamstrings hate me right now. I count out 20 deep breaths then go back at it.

Not to much brother P! How have you been?

Dorian hands down or Layne Norton both impress me with their work ethic and effort.

I hear that, it definetly was'nt the same without you here to whip the lazy members along.

It's good to have you back you badass:thumb:.

Whats up girl?

Crazy deadlifting man im very impressed! Your progression is fantastic i hope your gonna keep on this westside format for a while.

Ran 3 miles today and yesterday. Played hacky sac for 1.5 hours today also. Goals-for myself *get to 197-200 *never ever give up *stay happy and positive *get stronger *never give up *bench more than D can todays workout- Dc style- squats ATG 315X9 pr up 2 reps RPX3 RPX3 close grip BB...

I always do any military press standing ,just a thing of mine.

goals-for myself *get to 197 pounds *never ever give up *stay happy and positive *get stronger *never give up *bench more than D can todays workout- DC style- dips 70X10 pr up 2 reps RpX3 RpX2 T-bar rows 95X12 pr up 5 pounds RpX4 pr DB militray press 70X6 pr up 1 rep RpX2 pr up 1 rep RpX1 pr...

yeah i use some deli meat. I just try and make sure its oven baked turkey with low salt. Simple and good my man:thumb:.

How did you like the good mornings? I hated that exercise.

Thxk you man. Yeah ill run the DC for at least 10 weeks to see if its working for me. The 10/20/30/30 is the dosage of the M-drol i'll be taking. An example of my diet would be as follows(this is on my cut BTW) meal1-8 slices of whole wheat bread, 1oz of cheese, 5oz of lean protein, as much...