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Time to Get Strong Journal

Friday May 7th
Week 3 Wave 7

5x65
5x75
3x95
-----
5x120
3x135
1x+(5)150

Notes: Had to meet Shane in town..got up 1 hour before that so I just trained I dont wana drive back..I was super dehydrated and I felt sick, so I just did my 1 main movement.
 
Elated's biggest beaver dam discovered in northern Canada

OTTAWA (AFP) – A Canadian ecologist has discovered the period's largest beaver dam in a reserved compass of northern Alberta, an animal-made design so portly it is clear from space.

Researcher Jean Thie said Wednesday he toughened satellite symbolism and Google Dirt software to position the dam, which is at hand 850 metres (2,800 feet) long on the southern move of Wood Buffalo Public Park.

Ordinary beaver dams in Canada are 10 to 100 metres extended, and one scarcely ever do they reach 500 metres.

Basic discovered in October 2007, the huge dam is located in a more unavailable have the quality of of the park south of Lac Claire, approximately 190 kilometres (120 miles) northeast of Fort McMurray.

Construction of the dam probable started in the mid-1970s, said Thie, who made his conception from a to z by catastrophe while tracking melting permafrost in Canada's far north.

"Discrete generations of beavers worked on it and it's until now growing," he told AFP in Ottawa.
**broken link removed**
 
Sunday May 9th

Prowler Pushes
3x with to much weight

4x with 40 pounds


This shit kicked my ass, almost threw up twice..Keegan pushed it with me..my ass is gona get huge from this.
 
Monday May 10th

Prowler 3x 40 pounds
Threw up..I ate to soon before..never again.
 
Tuesday May 11th
Week 4 Wave 7

Squat
365x3
225x20

Quad stretch 45 seconds

Bench
225x3

Chest st
40# 30 seconds

Lat pulldown
70x2x10

Notes: Everyone please pray for me..going threw some tough shit right now...
 
Wednesday May 12th

5x Prowler Pushes

Didn't get sick, felt a lot eaiser..I'm actually getting back in shape!
 
thursday may 13th
Week 4 Wave 7

DL
275x3x3

SoP
135x2

Pull Ups
2x5

Dips
2x10

Just another boring deload workout.

When I got home I did

3x prowler pushes.
 
Monday mayh 17th
Week 1 Wave 8

Squats
5x135
5x205
3x250
----
5x300
5x345
5x+(5)390

270x20

75 sec quad stretch

Ham curls
130#x3x10

Notes: really shitty workout..didn't eat very good at all last week...I hope tomorrows better.
 
Tuesday May 18th
Week 1 Wave 8
Flat Pause Bench
5x100
5x135
-----
5x185
5x210
5x+(9)240

Incline BB
190#x5 I think

Chest stretch
60# 60 sec

Lat Pull down
170x3x10

Close grip bench
175# [12,5,3] 20 total

3x prowler pushes
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Thursday May 20th
Week 1 Wave 8
Deadlift
315x5x3 or something might have been more.

Leg curls
120#x3x10

Hypers
3x15

Notes: I started having a bad alergy attack home at Tuesday and felt like complete shit..so I didn't update this like a dummy..I'm starting to feel better but I still am not 100%...I dont wana take a chance of making it stay longer by doing the prowler, but I am going to try and do it tomorrow.
I had a pretty good time on DLs..I'm glad to be at 3 plates now..if I can finally get back up to 4 I'll be in business.
 
Friday May 21st
Week 1 Wave 8

SoP
5x65
7 pull ups
5x75
7 pull ups
3x95
7 pull ups
---
5x105
7 pull ups
5x120
7 pull ups
5x+(8+2)140
7 pull ups

4 sets dipsx15
7 pull ups between each set.

Did 5 prowler pushes when I got home..pretty happy with how my conditioning is coming along..I dont breath heavy now hardly at all.
 
Monday May 24th
Week 2 Wave 8

Squat
5x135
5x205
3x250
---
3x320
3x365
3x+(4)415

290x20

quad stretch
90 sec

Ham curl
130x15
130x12 or 15
130x10

Single leg ham stretch

Notes: Decent workout, only me and another guy..weird squat rack we had to use.
 
Tuesday May 25th
Week 2 Wave 8

Flat Pause Bench

5x95
5x135
3x155
---
3x195
3x205
3x+(7)250

Incline
195x6

Chest stretch
55# 60+ seconds


Tri Hell(All 5 boards now)
165

BB rows
155x2x15

Prowler push x5

Notes: really glad that I got this prowler..really improveing my lung capacity and overall health.
 
Thursday May 27th
Week 2 Wave 8

DL
335xa lotx3

SLDL
70#x3x10

Prowler Push x4, shorter rest between sets

Notes: Going to start running about 2 miles a week so I can have that kind of endurance..not sure when..maybe on off days and after bench.
 
Friday May 28th
Week 2 Wave 8

SoP
5x65
7 pull ups
5x75
7 pull ups
3x95
7 pull ups
---
3x105
7 pull ups
3x125
7 pull ups
3x+(6+2)145
7 pull ups

4 sets dipsx15
7 pull ups between each set.

Did 5 prowler pushes at home..short rest between.
 
Monday May 31st
Week 3 Wave 8
Squat
5x135
5x205
3x250
----
5x345
3x390
1x+(4)435

20x300

Quad stretch
90 sec

Notes: I tried to do some ham work but I was sick from squatting so I said nty on throwing up.


~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Tuesday June 1st
Pause Flat Bench
5x95
5x135
3x155
-----
5x210
3x235
1x+(5)265

Incline
5x200

Chest stretch
60# 60 sec

Tri Hell
175

BB Rowx3x10 165#

Notes: Was raining pretty bad when I got home so I couldn't do cardio..gona go for about a mile run tomorrow.
 
Wednesday June 2nd
3 prowler pushes
ran for about 7 mins and holy shit do I have 0 stanima for any sort of long distance.

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Thursday June 3rd
Week 3 wave 8
DL
355xsome
Dropped down to 315 to work on my form better, got some advice from someone really smart about this. Gona just keep working on the form until I can get good with it I guess.

SLDL
75x10x3

My lower back was to sore to run today.

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Friday June 4th
Week 3 Wave 8
SoP
5x65
5x75
3x95
-----
5x120
3x140
1x+(5+2)155

Close grip bench
175#[20,5,4] 15 sec break between each one

7 pulls ups between every set

Notes:
Didn't think I'd get 20 or I would have put on more weight.
Was to hot to do cardio when I got home, gona do some prowler pushing tomorrow and go run about a mile.
 
Monday June 14th
Week 1 Wave 9
Squat
5x135
5x205
3x250
-----
5x350
5x350
5x+(7)400

290x10

Notes: I was to sick to do 20 or anything after squatting..good workout.


~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Tuesday June 15th
Week 1 Wave 9
Flat Pause Bench
5x100
5x135
3x155
---
5x185
5x210
5x+(9)240

Incline 205x5

Chest stretch
60# 60 second

Tri hell
185#

BB row 175#x3x10

Went running for a little..was way to hot and my lower back was sore as hell.

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Wednesday June 16th
5 prowler pushes
passed out at 10 PM woke up at 4 AM

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~


Thursday June 17th
Week 1 Wave 9
DL
315x3x a lot

Did 3 different excerises on ham work..I was to tore up to do any good.

Notes: Just working on form still.

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Friday June 18th
Week 1 Wave 9
5x65
5x75
3x95
---
5x110
5x125
5x+(8+2)145

Close Grip Bench 185# [13,5,3]

Ran 10 mins
 
Great Log...

Too bad more members dont read this logs...I think they could learn a thing or two...keep it up...Do you compete?
 
Monday June 21st
Week 2 Wave 9

Squat
5x135
5x205
3x250
---
3x320
3x375
3x+(7)420

300x20

Quad stretch 60 sec

Notes: To sick to do anything after. Best squat workout in a while..really happy with my weight

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Tuesday June 22nd
Week 2 Wave 9

Flat bench Paused
5x135
5x135
3x155
---------
3x205
3x225
3x+(7)255

incline press
210x5

Chest st.
60# 65ish seconds

Tri Hell
190#(didn't finish it, re do)

BB Row
190#x3x10


3 prowler pushes when I got home

Notes: Amazing bench workout, I almost had 8 of them but couldn't get the last one up.

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Wednesday
Went swimming a little
 
Too bad more members dont read this logs...I think they could learn a thing or two...keep it up...Do you compete?

Thanks Az. I surely will, time for another DL session today.
I only do powerlifting, I might do a BB show later..years later..just right now I'm happy with this, and I love to eat!
 

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