OneO 
"7% june 2008"
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| Created: | 03/20/2007 |
| Total Visits: | 1918 |
| Total Blog Entries: | 27 |
| Total Comments: | 8 |
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January 14, 2008
Assessment time 
my DC assessment thoughout my 4th blast ( which is still ongoing )
just for fun i pulled all my starting weights VS what im doing now to see how much progress ive made .
might do a 1 rpm when i start my cruise to see where i really am at strength wise , depending on how beat up i am at the end of this blast
assume that all the weights lifted below fall into a 8-13 ish Rest-paused set unless otherwise noted
Of NOTE : i do 2-3 sets of warmups , even if not noted .
used terms :
RP = rest-pause( everything is RP unless noted )
SS = straight set
BW = Bodyweight
WM = widowmaker ( 20 reps finishing set )
LT= Last time
TT= this time
Calves = 1 up , 5 sec neg , 15 sec hold on bottom full stretch . ( 1 set )
statics = static stretch for 30 secs
extreme stretchs are implied throughout workout
DAY ONE
chest - incline
starting DC 225lbs / best lift 315lbs i think 325 is doable for sure
( 90 lbs increase )
Shoulder -smith
Starting lift 140 , best lift 220 ( backed off the weights, shoulders are feeling old and creaky ) 80 lb net gains
tricep - Dips
starting DC BW + 45 , Best lift BW+95 ( first time ive gone over 90 LBs on dips ) ( 50 lb increase )
back width -behind the neck pulldowns
starting DC 220 , best lift 240 ( 20 lb gain , not great but its a gain , and every lb has been hard won )
Back thickness - Deads
starting DC 135 Best lift 345 ( 405 or 425 for a 1rm is very doable )
DISCLAIMER : before anyone busts my hump , I NEVER deadlifted before i started DC , EVER. so my lifts are fairly puny but for my own piece of mind i HAVE to do them correctly . so my progress seems slow but its quality progress
DAY 2
Bicep -EZ curl (drag curl )
Starting DC 135 , Best lift 145 . ( I . HATE . BICEP .TRAINING .) by far my weakest area and the bane of my workout progress is measured in grams i swear …. ( 10 lb gain )
forearm -single arm reverse cable
Starting DC 50 , Best lift 60 SS , ( 10 lb gain )
Calves - Standing supersquat machine
Starting DC 855 , Best lift 885 . full load of plates + 100lb Db hanging on a dip belt  (Calves = 1 up , 5 sec neg , 15 sec hold on bottom full stretch . ( 1 set )) . ( 30 lb gain )
Hammys - lying leg
Starting DC 90 , best lift 135 ( 45 lb gain )
( quite happy with the hammy progression )
Quads -Squat
Starting DC 135 , Best 355 WM best 245 x 20
Squats are another area that arent real comfortable for me . i started deadlifting to help with my core and back to push my squats . im lacking some stablity and ” push” out of the hole . Im a nancy -boy it seems
DAY THREE
chest - hammer wide grip
starting DC 320 , best lift 380 ( ive maxed out the hammer before , so i know i can do it now NP )
Shoulder -fly
stating DC 30 . best lift 40 ( not a real good DC exercise but ive ramped up the reps to 25 ish )
tricep - reverse grip wide smith press
starting DC 140 best lift 205 ( 225 / 245 is well within my range ) i just added this in after seeing it on Jason Wojos DC video , and after getting it grooved , im really starting to like it
back width - Hammer high
Starting DC 320 , best lift 410 ( ive maxed this machine out before also so its doable for me )
Back thickness - underhand row
Starting DC 220 , best lift 260
DAY FOUR
Bicep -incline curl
Starting DC 40 , Best lift 50 ( just added this in this rotation ) 10 lb gain
forearm -hammer curls
starting DC 70 , best lift 100 ( great exercise for me for some reason ) 30 lb gain
Calves - leg press
starting DC 580 best lift 715 ( calves remain one of my bright shining lights )
Hammys - SLDL
starting DC 135 , Best lift 375
SLDL’s are also a new exercise for me since i started DC training . but in contrast to DL’s , SLDL’s is a very comfortable exercise for me , go figure .
leg press
starting DC 775 , best lift 1120 best WM @795 x 20 ( woot )
my starting weight has turned into My Widowmaker hah !! ( 345lb gain )
DAY FIVE
chest - Dumbell press
Starting DC 180 , best lift 240 (60 lb gain)
Shoulder - hammer press
starting 180 , best lift 245 ( bumped way up my reps due to shoulder pain on this , im in the 25 ish range now ) 65 lb gain
tricep - Skulls
starting DC 180 , best lift 205 ( triceps are my best bodypart by far ) 25 lb gain
back width - rack pullups
starting DC BW Best lift BW + 35 LB ( new exercise for me , its great )
Back thickness - Machine rows
starting DC 280 , best lift 315 35 lb gain
DAY SIX
Bicep -Bar curl
starting DC 115 , Best lift 140 ( see above comments about Bicep days  )25 lb gain
forearm - overhand cable curls
starting DC 130 , best lift 170 , 40 lb gain
Calves - Donkey
starting DC 490 , best lift 585( ive bumped my rep range up to get into the 10 -12 range now so my weight is a bit lower working now ) 95 Lb gain
Hammys - Seated leg curl
starting DC 200 , best lift 240 40 lb gain
Quads - Hacks
starting DC 305 , best lift 425 , WM @ 305 x 20 ( 120 lb gain )
( hacks are a new exercise for me and i seem to really be gaining fast on them
OF NOTE :
nothing here is a 1 rep max lift , all are within the DC guidelines of 1 set
rest-paused : ( 6+4+2 = 12 reps for example ) ive been migrating over to a higher rep scheme 20-25 vs 11-15 of late.
there is my wrap-up thus far . gains across the board so it seems. ive learned looking at this is that ive ignored my legs for too long ,and am now playing catch up .
im in my 4 th blast and have really enjoyed it thus far . think ive got about 2 more weeks before i have to cruise. my old injurys are really starting to nag
Posted in Training
October 18, 2007
took my well earned rest day yesterday , REALLY needed it . came back HARD today , fully energized and ready to rock . good lifting day today
used terms :
RP = rest-pause( everything is RP unless noted )
SS = straight set
BW = Bodyweight
WM = widowmaker ( 20 reps finishing set )
LT= Last time
TT= this time
Calves = 1 up , 5 sec neg , 15 sec hold on bottom full stretch . ( 1 set )
DAY THREE
chest - dumbell flat
LT 14 x 240 RP , TT 260 x 6 RP ( Personal best for me LB on DB’s )
Shoulder - Flys
LT 16 x 50 RP TT 20 x 50 RP
tricep - skulllcrushers
LT 14 x 195 RP , TT 9 x 205 RP ( boo-yaaaaaaa )
back width - rows
LT13 x 240 RP TT 16 x 250 RP
Back thickness - underhand rows
10 x 230 SS 8 x 250 SS
OVERALL RATING 10/10
The GOOD : Strong strong strong day , went up in eather LB’s or reps and on some both.
The BAD : cant think of anything
great workout , was focused, intense and determined ….
Posted in Training
October 15, 2007
due to work constraints ill be logging less frequently
i just dont have the spare time at work that ive had the last 4 months to goof off on the comp , so my logging will not be as consistant .
that said , ill post latest stats , reps x weight
used terms :
RP = rest-pause( everything is RP unless noted )
SS = straight set
BW = Bodyweight
WM = widowmaker ( 20 reps finishing set )
LT= Last time
TT= this time
Calves = 1 up , 5 sec neg , 15 sec hold on bottom full stretch . ( 1 set )
blast starting weight/rep VS last weight/rep done
DAY ONE
incline - chest
245×13 RP vs 315 x 8 RP ( 60 lb increase, mostly due to shoulder healing up
Shoulder - standing military
115×20 RP vs 135×21 RP ( 20 lb gain , mostly due to shoulder healing up ) very uncomfortable exercise for me , so keeping reps higher/weights somewhat lower
tricep - dips BW + 90lbs X 8 RP VS bw +90lbs x 10 RP ( big fun , hurts so good )
back width - ( behind neck pulldown , ear level )
210×20 RP VS 250×8 RP ( 40 lb gain, VERY difficult )
Back thickness - Rack Deads
315 x 8 SS VS 325 x 6 SS ( i also do a “form set” to cement in good form as my last movement @ 20 x 225 SS ) i hate finishing any workout sloppy …
DAY 2
Bicep - dumbell curl
8 x 55 rp vs 8 x 60 RP ( my fatal weakness is my biceps. hate ‘em)
forearm - hammer curl
8 x 80 SS VS 8 x 85 SS ( agian i hate doing anything arms cept tricep soooooo fustrating )
Calves - leg press
8 x 495 VS 9 x 515 (Calves = 1 up , 5 sec neg , 15 sec hold on bottom full stretch . ( 1 set )) my calves are getting MUCH bigger . 
Hammys - SLDL
4 x 365 SS VS 6 x 375 SS ( i do a Form set here also @ 12-20 x 225 , i hate having bad form so i always finish with good form )
Quads - leg press
775 x 12 SS VS 935 x 8 WM / 650×20 SS VS 750x 20 SS (My ego lift . my quads are so specific trained to this exercise that ill be trying for 1k lift this week. ) i didnt train quads anywhere near hard enough for that last few years it seems .
DAY THREE
chest - dumbell flat
8 x 220 RP VS 14 x 240 RP ( this exercise will be replaced by hammer flat next week )
Shoulder - Flys
15 x 30 rp VS 16 x 50 RP ( meh , not my favorite exercise , but my training partner loves em . )
tricep - skulllcrushers
9×185 RP VS 14 x 195 RP ( was working at 205 , but felt like i wasnt doing the exercise with as good form as i could so backed the LB’s down a bit )
back width - rows
11×220 RP VS 13 x 240 RP ( this exercise is a sub for machine rows , which we maxed out the machine and was told we couldnt add any more weight )
Back thickness - underhand rows
8 x 220 SS vs 10 x 230 ( meh , wish i had a t-bar row )
DAY FOUR
Bicep - EZ CURL
10 x 125 RP vs 9 x 135 ( agian i hate my Biceps )
Forearms - reverse grip cable
12×130 SS vs 14×140
Calves - standing (supersquat machine)
8×785 vs 9×875 (Calves = 1 up , 5 sec neg , 15 sec hold on bottom full stretch . ( 1 set )) BRUTAL WORKOUT , my calves are getting MUCH bigger .
Hammys - Lying leg
11 x 115 RP vs 10 X 135 ( hams are comming along well methinks )
Quads - Squats ( woot )
8 x 295 SS VS 6 X 325 SS WM /225 x 20 VS 235 x 20 ( total burnout , 1000% exhausted )
DAY FIVE
chest - Flat
275×9 RP vs 325×8 RP ( my shoulders are not letting me get this exercise to its full potential , so may swap it out soon )
Shoulder - Dumbells (switching to Hammer this round )
13 x 170 RP vs 11 x 180 Rp ( much pain , little gain  )
tricep - Cable
15 x 150 RP vs 16 x 160 RP ( triceps are my strongest bodypart)
back width - Rack pullups
19 x BW+25lbs RP vs 20xBW+35 ( brand new exercise this blast and i love ‘em )
Back thickness - Narrow rows
7×220 SS vs 11 x 230 SS
DAY SIX
Bicep - bar Curl
15 x 95 rp vs 20 x 105 ( agian i hate my Biceps )
Forearms - overhand Bar
12 x 85 SS VS 9 x 105 SS ( meh , ill need to do more research for my next blast , these exercises aint cutting it forearm-wise)
Calves - Donkey
8×535 VS 8x 565 ( 1 set )) BRUTAL WORKOUT , my calves are getting MUCH bigger .
Hammys - seated leg
14×200 RP VS 14×220 RP( 100% all out effort , my hams cramp every night after legs)
Quads - Smith ( Now hacks)
335×8 WM/ (leg press 750 x 20 SS )
( i tried to do smith squats , have had surgery on my neck and i cant get the smith machine to feel ” comfortable” resulting in a lack of effort on my part to go up in weight . i cant fight what i dont feel , so i went into hacks, a brand new exercise for me . )
The GOOD :
Hams ,leg press , Squats , triceps , SLDL, rack deads , Chest . Calves . all these areas/exercises are very strong , progressing well in LB’s/Reps and feel great . squats deads any calves and SLDL are 100% maxed out , so im spending alot of time afterwards collapsed on the floor . Widowmakers rule !!
The BAD :
my cardio , diet , biceps , forearms and shoulders. Diet/cardio is getting back on track . bicep and forearm im going to have to just keep sucking it up . i have grown my peak on my bicep , so it is working
Shoulders are Toast due to a really bad neck injury in my youth . not gonna change , just keep the weight/reps reasonable
OVER ALL :
well , 2 on 1 off 2 on 2 off is brutal . Im ALWAYS tired . The plus side is that i sleep like the dead . im sore but feel like im ” healthy sore ” VS ” beat up/hurt/overtrained sore”
Its nice having Paul to train with hes MUCH larger and stronger than me so its a ego trip for me to try to push to his weights hes made gains along the lines of mine , and hes 100% converted to the DC training method .
Im having fun , im excited about training and im growing/getting stronger .
been a LONG time since i could say that .
soon as my cardio /diet gets focused it will be all worth it .
Posted in Training
October 1, 2007
Week 2 , Day Five
Catching up loggin !! . 2 days off after a 2 on 1 off 2 on rotation felt great , hit the gym this AM chomping at the bit to get to the weights .
here we go .
Week 1 , day three
used terms :
RP = rest-pause( everything is RP unless noted )
SS = straight set
BW = Bodyweight
WM = widowmaker ( 20 reps finishing set )
LT= Last time
TT= this time
Calves = 1 up , 5 sec neg , 15 sec hold on bottom full stretch . ( 1 set )
Chest - BB flat RP
Chris -315 x 8 ( shoulders felt really tight , like the joint was “fighting ” the movement )
Paul -365×9
Shoulders- DB press RP
Chris - 170 x 13 ( good to have a spotter agian )
paul - 9×240 ( Pauls a Big strong man )
Triceps-pushdowns RP
Chris - 150×15
Paul - 170×17
Back width - Rack Pullupsl RP
Chris-BW+25×19
Paul- BW+25×16
Back thickness - rows SS
Chris-8×220
paul -14×280
Extreme Stretchs
Cardio
OVERALL RATING - 8/10
HIGHS - shoulders felt real good , strong , rack pullups are new to me so im enjoying the feeling im getting while doing them.
LOWS - hmmm , was benching 405 x4 in May , bench is off for some reason . im sure it will get better as i push the log book
Posted in Training
October 1, 2007
wow im behind loggin 
Week 1 , day three
used terms :
RP = rest-pause( everything is RP unless noted )
SS = straight set
BW = Bodyweight
WM = widowmaker ( 20 reps finishing set )
LT= Last time
TT= this time
Calves = 1 up , 5 sec neg , 15 sec hold on bottom full stretch . ( 1 set )
Chest - Dumbell flat RP
Chris - 240×18
Paul - 280×11
Shoulders- Flys RP
Chris - 90×15
paul - 11×140
Triceps-SkullsCrushers RP
Chris - 9×185
Paul - 11×205
Back width - machine pull RP
Chris-16×290
Paul-21×315
(Machine is close to maxed out , may swap it out)
Back thickness -Underhand rows SS
Chris-8×220
paul -14×280
Extreme Stretchs
Cardio
OVERALL RATING 7/10
highs - back felt strong , flys hurt like no ones business
Lows - Skullcrusher weight was WAY off…..
WEEK 1 DAY FOUR ( catching up on dat der log )
Bicep - EZ curl RP
Chris- 10×125 RP
Paul - 10x 165RP
Forearm- reverse grip cable SS
Chris-12×130 SS
Paul 12×110 SS
Calves - Supersquat standing calf raise (1 up , 5 sec neg , 15 sec hold on bottom full stretch .) ( 1 set)
Chris - 8×785
Paul - 9×875
Hams - lying leg SS w/20 rep set following
Chris 11×115 , 20×90
Paul-19×90 , 20×65
Quads - SQUATS !!!! SS W/ WM
Chris-4 x 325 WM @ 20×225 ( dead assed legs )
Paul - 4×405 NO WM due to knee pain, will sub in Leg press Wm on next round
OVER ALL RATING 7/10
Highs - had a spotter for squats !! , calves look and feel hard as a rock , hammys burning Widowmaker Ruled.
Lows - had a spotter for squats , but strength was lacking in high weight squat .Biceps continue to drive me insane __________________
Posted in Training
September 27, 2007
Day Two , lets see how the legs held up on my cruise
used terms :
RP = rest-pause( everything is RP unless noted )
SS = straight set
BW = Bodyweight
WM = widowmaker ( 20 reps finishing set )
LT= Last time
TT= this time
Calves = 1 up , 5 sec neg , 15 sec hold on bottom full stretch . ( 1 set)
DAY TWO
Bicep - DB curl RP
Chris- 12×55 RP
Paul - 11×70 RP
Forearm- hammer curls SS
Chris-8×80 SS
Paul 8×60 SS
Calves - leg press (1 up , 5 sec neg , 15 sec hold on bottom full stretch .) ( 1 set)
Chris - 8×495
Paul - 8×495
Hams - SLDL SS w/20 rep set following
Chris 4×365 ( set my baseline too high , will reset to 8×315 to start this blast) 225×20
Paul-7×365 , followed by 20×225
Quads - Leg press SS W/ WM
Chris-5×915 ( new PB ) WM @ 25×650 ( new PB ) Legs were REALLY Strong today .
Paul-6×915 , WM @ 20 x 650
Extreme Stretchs
OVERALL RATING 8/10
HIGHS - I had one of the better quad workouts ive had about 3 years . Personal Bests ( PB) in both weight and WM reps It helped alot to finally have good training partner . I CRUSHED my Windowmaker , went far past my breaking point in repping to 25 . took me about 10 mins before i could walk or stop panting like a dog . first 110 % effort ive been able to acchive . interesting to see how this translates into Squat day . SLDL’s felt good but my form wasnt holding so ill back off my weight and reset my baseline a bit lower to get more reps CORRECTLY . i cant afford to get hurt.
LOWS - biceps continue to be a real weak spot for me . but i can say that i am getting some growth .
feels great to be back in the groove
Posted in Training
September 24, 2007
Here we go .
used terms :
RP = rest-pause( everything is RP unless noted )
SS = straight set
BW = Bodyweight
WM = widowmaker ( 20 reps finishing set )
LT= Last time
TT= this time
Calves = 1 up , 5 sec neg , 15 sec hold on bottom full stretch . ( 1 set)
OF NOTE :
ill be logging Pauls progess as well as mine
DAY ONE
Chest - Incline Bench RP
Chris - 245×13
Paul - 315×13
Shoulders- Standing Military RP
Chris - 115×20 ( new exercise for me , will push next round )
paul - 185×13
Triceps-Weighted Dips RP
Chris - BW+90×8
Paul - BW+135×7
Back width - behind the neck pulldowns ( to ear level) RP
Chris-210×20
Paul-250×11
Back thickness -Rack Deads SS ( w/ 20 rep lower weight set at end )
Chris-315×8 ,185×20
paul -225×8, 185×13
Extreme Stretchs
Cardio
OVER ALL - 8/10
Highs - dips rocked, as well as back/deads
Lows - Paul was late so i started without him , no spotter on incline or shoulders. Shoulder remains very "tight" due to lay off while on cruise . will continue to stretch it to restore mobility .
Felt great to be back in gym pushing my limits agian . I enjoy vacation but i dont enjoy the fat , lethargic feeling i get after laying off for a week or so . My energy is so much better when i push myself on a daily basis .
Posted in Training
September 24, 2007
First blast recap : What i learned
hmmmm ,
well i can tell you that i learned that i set my sights too low , didnt push myself as hard as required . In my first blast , that was acceptable due to ironing out some of the wrinkles . this round will be much more intense .
Ive had to drop some exercises ( wide grip pullups ) due to some nagging injurys .
Needed a training partner .Missed maximum workouts due to No spotter , or Random spotters . Didnt want to hurt myself , and didnt feel comfortable trusting some of the folks spotting me ( Not their fault , just not used to how they spot ) . Have talked my friend Paul into doing 12 weeks with me this round . will be shooting for much more Consistant gains / lifts this round .
Need to drop my rep sets to around 8 - 12 RP , should be able to do this with a constant partner
Screwed off my cardio too much , and slacked off when i did it . i need to do cardio , its just not in the cards ( and my genetics) for me to be able to JUST lift . I gained a ton of strength and some decent gains ( biceps , chest and quads notably ) but also didnt help the waistline any . Also need to watch my diet . I admit it it sucked . Tasted great but really bollexed up my quest for quality mass .
Ill post a few of my starting / finishing weights for Reference, 8 weeks of DC training ( prob. 5 weeks of real training after sorting a few issues out )
RP = rest-pause( everything is RP unless noted )
SS = straight set
BW = Bodyweight
WM = widowmaker ( 20 reps finishing set )
Starting VS finishing weight / reps
Incline bench - 180×17 / 225×20
Smith miltary - 180×18 / 220×9
Dips (weighted) BW+45×19 / BW+90×12
Rack deads -225×12 SS / 315×8 SS
Skullcrushers-185X12 / 205×8
Standing calves( supersquat ) 785×8 / 830×8
Leg Press - 705×18 / 785×12 #*WM 495×20 / 650×20 *
SLDL - 335×16 SS / 365×8 SS
A interesting side note , i did NO direct trap work ( shrugs ect ) during this blast . however at the end of 8 weeks i racked up my personal best of 605 on shrugs and did it 4 times , and was able to go up to 615 for 2 reps for a new personal best . SO no direct work but i went up 10 lbs in 6 weeks . id call that interesting. Traps are one of my strong points and ive never gone up LBs without direct training them
over all alot of good strength gains , but i needed to drop the reps to really grind out the max overload . i felt i went honestly about 80% , due to a number of factors . 100% this time , no excuses .
OVER ALL RATING 10/10
HIGHS : I loved it , pushed hard , great gains . made some of my problem areas grow ( BICEPS , CALVES ) .
LOWS : id have to say all the low points were on me , not on the program . It works . it will be much more effective this round with someone to push me
Blast II started 9 /24 / 07 .
Posted in Training
August 22, 2007
OF NOTE :
Only had 1.15 hours to train today , so hit the gym VERY focused and intense . have had a Migraine headache for 3 days , and was really dreading pushing my weights/reps but suprisingly, working out cleared up the Headache . Fiance came and tanned, with my baby so was kinda cool having her there while i trained ,defintely made me really "man up " .
LT = last time TT = this time RP= rest pause SS = Straight sets
Static = static hold @ 20 secs duration
Biceps =
Machine curl
LT 13 x 125 RP ,TT 15 x 130 RP ( +10 Lbs , +2 reps )
Forearms =
hammer curl
LT 18 x 85 RP , TT 90 x 14 RP ( these need to be SS )( +5 lbs )
Calves =
leg press LT 8 x 495 SS , TT 8 x 515 SS (+20 lbs ) ( up for 1 slow neg for 5 , hold stretch for 15 secs )
Hams =
SLDL LT 12 x 335 SS , TT 8 x 365 , then 12 x 225 ( form set )
( + 30 LBS ) ( hams are REALLY getting strong fast , appears i was not pushing them hard before )
Ouads =
Leg press LT 785x 10 SS W/M 20 x 605 SS, TT 785 x 12 SS . W/M 20 x 655 SS
( +2 reps , W/M +50 lbs ) ( will bump up weight on the press next round .)
extreme stretch
OVERALL RATING : 8/10
HIGHS : weights go up, reps are going up . growing really well , really feeling the DC lovin
LOWS : biceps, but they arnt as bad as they have been . being pressed for time sucks .
Posted in Training
August 20, 2007
On 2 days rest, babys been REALLY colicky, so sleeps been at a premium , but got a good sold 6 hours last night , so feeling pretty rested and strong
here we go ….
LT= last time TT= this time , RP = rest pause , SS= Straight set
Static = static hold for 20 secs
Chest =
incline LT 225×12 RP, TT 225×20 RP ( + 8 reps too easy , will go up LB’s next round if i can get a spotter )
Shoulders=
Smith press LT 200×12 RP , TT 220 x 9 RP ( good work weight , very tough, very exhausting )
static hold 20 secs ( made 12 secs , total failure)
Triceps =
Weighted Dips LT BW + 65 x 14 RP , TT BW +90 x 12 RP , 20 sec static ( +35 lb gain , very strong, triceps remain my single best body part strength wise )
Static hold 20 secs ( yea right , more like very slow drop to the floor )
Back width =
Behind the neck pulldown LT 200 x 16 RP , TT 200 x 19 RP ( +3 rep gain , very difficult , But shoulder felt really strong and stable today )
Back thickness
Rack Deads LT 275×8 SS , followed by 185 x 20 SS. , TT 315 SS , follwed by 225 x 17 ( +40 on Lbs , but form got a a lil sloppy , so will work on +rep vs +Lbs to make sure form stays correct )
Extreme stretch ,
OVERALL RATING : 9/10
Highs : Very strong , good strengh Progression , shoulder starting to fell like its going to be able to handle a decent load.
Lows : its was a 9/10 workout, if i could have had a few beers doing it , it would have been a 10
wish every workout day went as well as today did .
Posted in Training
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