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Lifter's Lounge
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Saweeep Offline
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Post: #1301
RE: Lifter's Lounge
Last Friday I totally lost myself at the gym doing a back and bicep workout. There isn't a clock and I didn't glance at my phone once.

I only realised when I started to feel faint and light headed that I'd been there for 3 hours and done 52 sets.

Some days I'm just in the zone and can train like that.
08-12-2015 05:10 AM
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StrikeBack Offline
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Post: #1302
RE: Lifter's Lounge
^^ ain't that a great feeling

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08-12-2015 07:56 AM
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Post: #1303
RE: Lifter's Lounge
Has anyone tried the 20 rep breathing squat routine?

"For you yourselves are aware that the Day of the Lord will come like a thief in the night" (1 Thess. 5:2)
08-12-2015 09:35 AM
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Post: #1304
RE: Lifter's Lounge
(08-05-2015 08:57 AM)dads Wrote:  1. At what percentage of your max on any lift are you guys working on on a regular basis? I've been trying to find a sweet spot. I've been working at certain weights from the time I started lifting. For example, when benching, my first "main weight" was 185, and then I moved to to 225. In terms of building muscle, as opposed to powerlifting, is this the best option? Or should I be regularly hitting 70-90% of my max on all/some lifts?

So I believe in something called light, medium, heavy. I didn't come up with this, Bob Hoffman did. You train three days a week.

It looks like this:

Day 1: 70% of your max as your best set (or three sets).
Day 2: 85-90% of your max
Day 3: 100% of max, and trying to set new PRs.

Tommy Kono won three Olympic medals with it, so I think it works.

"For you yourselves are aware that the Day of the Lord will come like a thief in the night" (1 Thess. 5:2)
08-12-2015 09:49 AM
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Bushido Offline
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Post: #1305
RE: Lifter's Lounge
(08-12-2015 05:10 AM)CrashBangWallop Wrote:  Last Friday I totally lost myself at the gym doing a back and bicep workout. There isn't a clock and I didn't glance at my phone once.

I only realised when I started to feel faint and light headed that I'd been there for 3 hours and done 52 sets.

Some days I'm just in the zone and can train like that.

You must have been sore that weekend!

PM me for accommodation options in Bangkok.
08-12-2015 11:23 AM
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britchard Offline
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Post: #1306
RE: Lifter's Lounge
I've decided to completely switch up my routine.

For a while I'd been doing a chest/shoulder, back/arms, legs split, with 5 training days (only did leg day once a week as I play sports and cycle regularly anyway). I think doing this has helped to get rid of some muscle imbalances. However, I'm at the point where I'm no longer aching after a workout, I need to confuse my muscles again.

To do this, I'm going to start German Volume Training. I've read good things about it, and I'm looking to put on mass for winter. I've researched a routine, which goes like this:

Training day 1: Superset A- Bench Press 10 x 10
Chin ups 10 x 10
Superset B- Dumbell Flys 10 x 10
Dumbell Rows 10 x 10

Training day 2: Superset A- Squats 10 x 10
Leg curls 10 x 10
Superset B- Leg Extensions 3 x 20
Calf raises 3 x 20

Training day 3: Superset A- Parallel bar dips 10 x 10
Hammer Curls 10 x 10
Superset B- Rear lateral raise 3 x 12
Seated lateral raise 3 x 12

This is a 5 day cycle, so it's ON/ON/OFF/ON/OFF, and you repeat that.

There is a rest of 90 seconds between each superset.

Would anyone like me to make a log of my progress and training on here?
08-12-2015 11:37 AM
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StrikeBack Offline
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Post: #1307
RE: Lifter's Lounge
(08-12-2015 09:35 AM)Truth Teller Wrote:  Has anyone tried the 20 rep breathing squat routine?

Yes, 5 years ago, and I'm still recovering from it.

There are a billion less masochistic things to do with your body!

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08-12-2015 07:44 PM
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StrikeBack Offline
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Post: #1308
RE: Lifter's Lounge
(08-12-2015 11:37 AM)britchard Wrote:  I've decided to completely switch up my routine.

For a while I'd been doing a chest/shoulder, back/arms, legs split, with 5 training days (only did leg day once a week as I play sports and cycle regularly anyway). I think doing this has helped to get rid of some muscle imbalances. However, I'm at the point where I'm no longer aching after a workout, I need to confuse my muscles again.

To do this, I'm going to start German Volume Training. I've read good things about it, and I'm looking to put on mass for winter. I've researched a routine, which goes like this:

Training day 1: Superset A- Bench Press 10 x 10
Chin ups 10 x 10
Superset B- Dumbell Flys 10 x 10
Dumbell Rows 10 x 10

Training day 2: Superset A- Squats 10 x 10
Leg curls 10 x 10
Superset B- Leg Extensions 3 x 20
Calf raises 3 x 20

Training day 3: Superset A- Parallel bar dips 10 x 10
Hammer Curls 10 x 10
Superset B- Rear lateral raise 3 x 12
Seated lateral raise 3 x 12

This is a 5 day cycle, so it's ON/ON/OFF/ON/OFF, and you repeat that.

There is a rest of 90 seconds between each superset.

Would anyone like me to make a log of my progress and training on here?

Not sure how much thought you've put into the routine (GVT should only be done for ONE lift) but... the most obvious flaw would be the supersets. You will not be able to super set say 10x10 bench and 10x10 chins, nor 10x10 dips and 10x10 curls (how do you think your forearms and grips are going to cope? what about shoulders and biceps?). You are risking a major bicep tendon inflammation and a variety of shoulder issues.

If you have never done 10x10 before, let me tell you, you're gonna be so pumped doing 1 single lift at 10x10 that you won't be able to do anything else afterwards. Forget those leg works after 10x10 squat, unless you're just squatting your own bodyweight or the empty bar. And 90s rest between sets... that's very optimistic and ambitious!

Unless you have a training history with insanely high volume, I suggest a new plan, or drop everything off the 10x10 train except one lift that you really want to focus on.

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(This post was last modified: 08-12-2015 07:51 PM by StrikeBack.)
08-12-2015 07:50 PM
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Post: #1309
RE: Lifter's Lounge
StrikeBack, what were your results like?

"For you yourselves are aware that the Day of the Lord will come like a thief in the night" (1 Thess. 5:2)
08-12-2015 10:10 PM
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Only One Man Offline
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Post: #1310
RE: Lifter's Lounge
(08-12-2015 11:37 AM)britchard Wrote:  I've decided to completely switch up my routine.

For a while I'd been doing a chest/shoulder, back/arms, legs split, with 5 training days (only did leg day once a week as I play sports and cycle regularly anyway). I think doing this has helped to get rid of some muscle imbalances. However, I'm at the point where I'm no longer aching after a workout, I need to confuse my muscles again.

To do this, I'm going to start German Volume Training. I've read good things about it, and I'm looking to put on mass for winter. I've researched a routine, which goes like this:

Training day 1: Superset A- Bench Press 10 x 10
Chin ups 10 x 10
Superset B- Dumbell Flys 10 x 10
Dumbell Rows 10 x 10

Training day 2: Superset A- Squats 10 x 10
Leg curls 10 x 10
Superset B- Leg Extensions 3 x 20
Calf raises 3 x 20

Training day 3: Superset A- Parallel bar dips 10 x 10
Hammer Curls 10 x 10
Superset B- Rear lateral raise 3 x 12
Seated lateral raise 3 x 12

This is a 5 day cycle, so it's ON/ON/OFF/ON/OFF, and you repeat that.

There is a rest of 90 seconds between each superset.

Would anyone like me to make a log of my progress and training on here?


You say you're never sore anymore. Do you or were you doing any overhead press, front squats, RDLs, weighted dips/pullups, good mornings, power/hang cleans or deadlifts? Because if you haven't been doing these and you start doing them, you will be sore as a motherfucker.
08-12-2015 11:14 PM
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Only One Man Offline
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Post: #1311
RE: Lifter's Lounge
I've been going to the gym again for 6 weeks or so after not having gone for probably a year, mostly due to being a lazy piece of shit and always having an excuse for why I would start going again tomorrow but not today. First of all, god dammit it feels fucking good to be working out again. Second of all, I have noticed a ton of people now are lifting legit, such as squatting impressive weight ATG, deadlifting with proper form, doing front squats/cleans/barbell rows with good form and good weight, ect.

Before I stopped lifting a year ago I felt like I was pretty much the only person who did these lifts correctly, let alone did them at all, and now the power racks are always full and there are good lifters everywhere. Anyone else notice this recently?
08-12-2015 11:22 PM
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StrikeBack Offline
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Post: #1312
RE: Lifter's Lounge
Only One Man:

I can't tell at a regular gym, but the number of strong competitive powerlifters in my weight class and adjacent ones has exploded in the last couple of years. So many crazy strong young guys...

(08-12-2015 10:10 PM)Truth Teller Wrote:  StrikeBack, what were your results like?

The 20 rep squats?

I did it on and off for a year. I went from 80kg x20 to 120kg x20 by the end, bodyweight ~80-ish kg. BF% was high then though. I have very nice leg muscles now thanks to it, but there are better ways to do legs.

I did it twice a week at first, then just down to once a week. I'd spend the whole week dreading the session, then after the session, I left the gym feeling horrible and didn't want to go out or do anything else.

For that one or two sessions, I could've squatted heavy every single day and gained way better strength and size.

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08-13-2015 02:25 AM
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britchard Offline
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Post: #1313
RE: Lifter's Lounge
(08-12-2015 11:14 PM)Only One Man Wrote:  
(08-12-2015 11:37 AM)britchard Wrote:  I've decided to completely switch up my routine.

For a while I'd been doing a chest/shoulder, back/arms, legs split, with 5 training days (only did leg day once a week as I play sports and cycle regularly anyway). I think doing this has helped to get rid of some muscle imbalances. However, I'm at the point where I'm no longer aching after a workout, I need to confuse my muscles again.

To do this, I'm going to start German Volume Training. I've read good things about it, and I'm looking to put on mass for winter. I've researched a routine, which goes like this:

Training day 1: Superset A- Bench Press 10 x 10
Chin ups 10 x 10
Superset B- Dumbell Flys 10 x 10
Dumbell Rows 10 x 10

Training day 2: Superset A- Squats 10 x 10
Leg curls 10 x 10
Superset B- Leg Extensions 3 x 20
Calf raises 3 x 20

Training day 3: Superset A- Parallel bar dips 10 x 10
Hammer Curls 10 x 10
Superset B- Rear lateral raise 3 x 12
Seated lateral raise 3 x 12

This is a 5 day cycle, so it's ON/ON/OFF/ON/OFF, and you repeat that.

There is a rest of 90 seconds between each superset.

Would anyone like me to make a log of my progress and training on here?


You say you're never sore anymore. Do you or were you doing any overhead press, front squats, RDLs, weighted dips/pullups, good mornings, power/hang cleans or deadlifts? Because if you haven't been doing these and you start doing them, you will be sore as a motherfucker.

Yeah, I did OHP and deadlifts and occasionally did front squats.
08-13-2015 02:45 AM
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britchard Offline
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Post: #1314
RE: Lifter's Lounge
(08-12-2015 07:50 PM)StrikeBack Wrote:  
(08-12-2015 11:37 AM)britchard Wrote:  I've decided to completely switch up my routine.

For a while I'd been doing a chest/shoulder, back/arms, legs split, with 5 training days (only did leg day once a week as I play sports and cycle regularly anyway). I think doing this has helped to get rid of some muscle imbalances. However, I'm at the point where I'm no longer aching after a workout, I need to confuse my muscles again.

To do this, I'm going to start German Volume Training. I've read good things about it, and I'm looking to put on mass for winter. I've researched a routine, which goes like this:

Training day 1: Superset A- Bench Press 10 x 10
Chin ups 10 x 10
Superset B- Dumbell Flys 10 x 10
Dumbell Rows 10 x 10

Training day 2: Superset A- Squats 10 x 10
Leg curls 10 x 10
Superset B- Leg Extensions 3 x 20
Calf raises 3 x 20

Training day 3: Superset A- Parallel bar dips 10 x 10
Hammer Curls 10 x 10
Superset B- Rear lateral raise 3 x 12
Seated lateral raise 3 x 12

This is a 5 day cycle, so it's ON/ON/OFF/ON/OFF, and you repeat that.

There is a rest of 90 seconds between each superset.

Would anyone like me to make a log of my progress and training on here?

Not sure how much thought you've put into the routine (GVT should only be done for ONE lift) but... the most obvious flaw would be the supersets. You will not be able to super set say 10x10 bench and 10x10 chins, nor 10x10 dips and 10x10 curls (how do you think your forearms and grips are going to cope? what about shoulders and biceps?). You are risking a major bicep tendon inflammation and a variety of shoulder issues.

If you have never done 10x10 before, let me tell you, you're gonna be so pumped doing 1 single lift at 10x10 that you won't be able to do anything else afterwards. Forget those leg works after 10x10 squat, unless you're just squatting your own bodyweight or the empty bar. And 90s rest between sets... that's very optimistic and ambitious!

Unless you have a training history with insanely high volume, I suggest a new plan, or drop everything off the 10x10 train except one lift that you really want to focus on.

I see your point but all weights are done at 50-60% of my 1RM. 10 chin ups, followed my 10 reps on the bench press, then a 90 second rest. That's not too bad is it?

Anyway, I'm going to do my first session tonight, so I'll see how that goes. I want to keep the volume really high, so if it's too hard I might just drop the weight.
08-13-2015 02:49 AM
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Post: #1315
RE: Lifter's Lounge
Nordic Lifting Wrist Wraps + Lifting Straps Bundle (Various Colors) $10.20 - Expires soon.

There is more info on the link. Scroll down on the page and it looks like there some other options.

I think this link has some referral code in there. The reviews seem pretty good.

http://slickdeals.net/f/8041755-nordic-l...azon-prime

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08-13-2015 01:42 PM
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Hades Offline
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Post: #1316
RE: Lifter's Lounge
I got my bloodwork back, it went well. The nurse gave me a full rundown on it.

She said she hadn't seen anybody with that much good cholesterol in months and my blood pressure and non-fasted glucose would be great even if I weren't a smoker. My non-fasted glucose was well into the fasted range. I basically eat nothing but meat, ramen noodles, whey, supplements, and diet coke too, lol.

Yeah guys, keep on lifting and eating handfuls of fish oil pills, that shit works. I can't wait to get the juicer set up and try out some of MikeCF's recipes from his fit juice books and see how that changes things.
(This post was last modified: 08-14-2015 06:46 AM by Hades.)
08-14-2015 06:41 AM
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Sketness Offline
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Post: #1317
RE: Lifter's Lounge
(08-13-2015 01:42 PM)samsamsam Wrote:  Nordic Lifting Wrist Wraps + Lifting Straps Bundle (Various Colors) $10.20 - Expires soon.

There is more info on the link. Scroll down on the page and it looks like there some other options.

I think this link has some referral code in there. The reviews seem pretty good.

http://slickdeals.net/f/8041755-nordic-l...azon-prime

Ive used nordic- lifting wrist wraps and I can tell you that they are no where near the quality of these

(This post was last modified: 08-14-2015 09:10 AM by Sketness.)
08-14-2015 09:06 AM
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Saweeep Offline
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Post: #1318
RE: Lifter's Lounge
I think I must have some deep rooted issues I'm unaware of...

I like wraps that leave my wrists raw, cut and suicidal-looking after heavy lifts.

All part of the titanic struggle with the iron...what's the point of a war if you don't get the wounds?

Big Grin
(This post was last modified: 08-14-2015 09:28 AM by Saweeep.)
08-14-2015 09:28 AM
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Post: #1319
RE: Lifter's Lounge
(08-14-2015 06:41 AM)Hades Wrote:  I got my bloodwork back, it went well. The nurse gave me a full rundown on it.

She said she hadn't seen anybody with that much good cholesterol in months and my blood pressure and non-fasted glucose would be great even if I weren't a smoker. My non-fasted glucose was well into the fasted range. I basically eat nothing but meat, ramen noodles, whey, supplements, and diet coke too, lol.

Yeah guys, keep on lifting and eating handfuls of fish oil pills, that shit works. I can't wait to get the juicer set up and try out some of MikeCF's recipes from his fit juice books and see how that changes things.

Hades, how many cigarettes would you typically smoke in a day?

What effect do you find that it has on your fitness regimen as a whole?

I've developed a small habit over the last couple months that I think I wanna kick. It's maybe 2 or 3 cigarettes a day and a small joint before I go to sleep .

I've had to step away from basketball due to repeated foot issues so I've just been lifting heavy and not doing any real intense cardiovascular stuff so I maybe I'm just noticing the damage it's doing.

Just curious to your take.
08-14-2015 10:23 AM
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Saweeep Offline
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Post: #1320
RE: Lifter's Lounge
(08-14-2015 10:23 AM)Blackwell Wrote:  
(08-14-2015 06:41 AM)Hades Wrote:  I got my bloodwork back, it went well. The nurse gave me a full rundown on it.

She said she hadn't seen anybody with that much good cholesterol in months and my blood pressure and non-fasted glucose would be great even if I weren't a smoker. My non-fasted glucose was well into the fasted range. I basically eat nothing but meat, ramen noodles, whey, supplements, and diet coke too, lol.

Yeah guys, keep on lifting and eating handfuls of fish oil pills, that shit works. I can't wait to get the juicer set up and try out some of MikeCF's recipes from his fit juice books and see how that changes things.

Hades, how many cigarettes would you typically smoke in a day?

What effect do you find that it has on your fitness regimen as a whole?

I've developed a small habit over the last couple months that I think I wanna kick. It's maybe 2 or 3 cigarettes a day and a small joint before I go to sleep .

I've had to step away from basketball due to repeated foot issues so I've just been lifting heavy and not doing any real intense cardiovascular stuff so I maybe I'm just noticing the damage it's doing.

Just curious to your take.

I'd be surprised if so few cigarettes had any noticeable effect.

Obviously not a great reason not to stop but still...
08-14-2015 12:27 PM
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Hades Offline
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Post: #1321
RE: Lifter's Lounge
(08-14-2015 10:23 AM)Blackwell Wrote:  
(08-14-2015 06:41 AM)Hades Wrote:  I got my bloodwork back, it went well. The nurse gave me a full rundown on it.

She said she hadn't seen anybody with that much good cholesterol in months and my blood pressure and non-fasted glucose would be great even if I weren't a smoker. My non-fasted glucose was well into the fasted range. I basically eat nothing but meat, ramen noodles, whey, supplements, and diet coke too, lol.

Yeah guys, keep on lifting and eating handfuls of fish oil pills, that shit works. I can't wait to get the juicer set up and try out some of MikeCF's recipes from his fit juice books and see how that changes things.

Hades, how many cigarettes would you typically smoke in a day?

What effect do you find that it has on your fitness regimen as a whole?

I've developed a small habit over the last couple months that I think I wanna kick. It's maybe 2 or 3 cigarettes a day and a small joint before I go to sleep .

I've had to step away from basketball due to repeated foot issues so I've just been lifting heavy and not doing any real intense cardiovascular stuff so I maybe I'm just noticing the damage it's doing.

Just curious to your take.

I wouldn't trip about that. 2-3 cigarettes worth of pollution is probably what the average pedestrian in Hong Kong inhales on the way to work.

I probably go through about half a pack a day.

It makes some difference, you have to take longer between sets of big compound movements - for instance I think doing back squats sucks a little worse. For hitting upper body and smaller joints though it makes no difference whatsoever. I never liked cardio and never did it so I have not much to comment there.
08-14-2015 06:04 PM
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Agastya Offline
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Post: #1322
RE: Lifter's Lounge
How do I break a deadlift plateau? I'm stuck at 375 while weighing 165 lbs. Unfortunately I have to bike seventeen miles at least three or four times a week, since I'm unable to drive to work, which makes gaining weight considerably harder.
08-15-2015 01:50 AM
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Chaos Offline
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Post: #1323
RE: Lifter's Lounge
Today I went to the usual MMA sparring sessions. It was heavy and I got my ass kicked pretty badly ha! After that I decided to visit my grandma in town. Of course she had made some delicous cake. In my hunger I dug in until to a point where whipped cream almost started pouring out of my ears.

Feeling all bloated on my way home I decided to stop by my gym.
I had a great workout and killed it. Squatted 140kg. (New PR)

Great day.
08-15-2015 10:27 AM
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TravellingSoldier Offline
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Post: #1324
RE: Lifter's Lounge
Has anyone tried 5/3/1?

I've heard it's a good split - supposedly add 5-10 pounds on your lifts month over month which doesn't sound huge but if you add up a few years it could be pretty good!

08-16-2015 01:44 PM
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britchard Offline
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Post: #1325
RE: Lifter's Lounge
Volume training legs has left me with DOMS for now around 48 hours.
08-16-2015 01:53 PM
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