crucialkc log #2

Discussion in 'Training Logs' started by crucialkc, Apr 27, 2007.

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  1. crucialkc

    crucialkc the earth is flat

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    I wanna try and keep this log a bit more detailed..

    Current Supps:

    -Fish Oil (6g/day)
    -ISS Research Super Vitamin Pack
    -Glucosamine (for my bum left knee)
    -USPLabs SuperCissusRx (for my bum left knee... 1 in the morning and 1 at night)
    -Controlled Labs Green Magnitude (1/2 scoop pre-workout, 1/2 scoop post-workout)
    -Controlled Labs Purple Wraath (2 scoops taken pre-workout and during)
    -Various whey protein blends and isolates
    -ISS Micellar Matrix (1 scoop before bed)
    -EC stack (25mg e, 200mg c in the morning & 25mg e, 200mg c at ~2pm)

    OFF DAYS = 250g protein / 50g carbs / 70g fat = ~1830 calories (most carbs only eaten in mornings)
    ON DAYS = 260g protein / 100g carbs / 65g fat = ~2025 calories (carbs exclusively eaten at breakfast and pre/PWO... ~30 for breakfast.. ~25 pre-workout.. ~45 post-workout)
    REFEED DAYS (every 3-4 days) = 250g protein / 275g carbs / 55g fat = ~2595 calories

    Schedule:

    Monday (refeed): A.M. = 45min Cardio
    Phys Therapy for my knee
    P.M. = Chest/Abs

    Tuesday: A.M. = 45min Cardio
    P.M. = Back/Calves

    Wednesday: REST

    Thursday: A.M. = 45min Cardio
    P.M. = Shoulders/Abs

    Friday (refeed): A.M. = 45min Cardio
    Phys Therapy for my knee
    P.M. = Arms/Calves

    Saturday: REST

    Sunday: REST

    currently 6', 195lbs. (from 215lbs.)
     
    Last edited: May 8, 2007
  2. crucialkc

    crucialkc the earth is flat

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    Location:
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    A.M.: (11am)

    35min on elliptical @ ~142bpm

    P.M.:

    Physical Therapy (4pm)

    10min on treadmill @ ~165bpm

    Chest/Abs (9pm)

    Dips:

    1x15 bw
    1x12 +45lbs.
    1x6 +65lbs. --dropset to 1x4 +45lbs.

    Flat DB Press:

    1x12 55's
    1x6 70's --dropset to 1x12 40's
    1x3 75's --dropset to 1x4 60's --dropset to 1x8 40's

    Incline DB Press (30 degrees):

    1x12 45's
    1x8 55's --dropset to 1x6 40's
    1x5 55's --dropset to 1x4 45's

    Pec Deck:

    1x12 105lbs.
    1x20 85lbs.
    1x25 75lbs.

    Ab shit

    Pump 8/10
    Endurance 7/10
    Strength 6/10

    note to self: change routine on 5-28

    it's weird because even though today was a refeed day, I still felt like shit. I'm still getting over being sick so that could be why... I felt weak as fuck today and although I had a pump, I couldn't 'feel' it.
     
    Last edited: May 4, 2007
  3. crucialkc

    crucialkc the earth is flat

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    Location:
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    A.M.: (10am)

    25min fasted LI cardio on elliptical (sipped on Xtend pre, during, and after)

    P.M.: (5pm)

    Back

    Bent Over Row:

    1x12 135lbs.
    1x8 155lbs.
    1x10 145lbs. --dropset to 1x8 115lbs.
    1x12 115lbs.

    Pullups:

    1x8
    1x6
    1x5
    1x6

    Elevated Seated Cable Row:

    1x12 120lbs.
    1x10 140lbs.
    1x12 140lbs.
    1x6 150lbs. --dropset to 1x4 150lbs. --dropset to 1x6 120lbs. --dropset to 1x8 90lbs.

    Close Grip Pulldowns:

    1x8 160lbs.
    1x8 180lbs.
    1x5 200lbs. --dropset to 1x8 140lbs.

    25min LI cardio on stationery bike @ ~141bpm

    Pump 6/10
    Endurance 7/10
    Strength 7/10

    mediocre workout. went and did Back at around 5pm instead of working out late like I did yesterday. I was trying to see if the reason my workout wasn't very good yesterday was because I had "crashed" from the caffeine.. I was extremely lethargic before I worked out yesterday... I felt pretty tired today though.
     
    Last edited: May 4, 2007
  4. crucialkc

    crucialkc the earth is flat

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    5-2-07

    rest
     
    Last edited: May 8, 2007
  5. crucialkc

    crucialkc the earth is flat

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    Location:
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    A.M.: (10am)

    15min fasted cardio on elliptical @ ~142bpm (sipped on Xtend pre and during)
    10min fasted cardio on stationery bike @ ~141bpm (sipped on Xtend pre and during)

    P.M.: (7:30pm)

    took 37mg e and 300mg c instead of 25mg e and 200mg c.. (1 1/2 of each instead of just 1 each)

    Shoulders/Traps

    Behind The Neck Press:

    1x15 45lbs.
    1x15 60lbs.
    1x12 75lbs.
    1x6 90lbs. --dropset to 1x3 70lbs. --dropset to 1x5 55lbs.

    Face Pulls (using pulldown bar, on outside cable station):

    1x15 80lbs.
    1x15 100lbs.
    1x20 70lbs.

    A. Wide Grip Upright Row:

    1x12 65lbs.
    1x12 75lbs.
    1x10 85lbs.

    B. Lateral Raises:

    2x12 10's
    1x15 5's (2 sec holds at top)

    Rear Delt Machine:

    1x10 35lbs.
    1x20 20lbs.

    Shrugs (2 sec holds at top):

    1x15 holding 55's
    1x15 holding 60's
    1x15 holding 65's
    1x15 holding 70's

    20min on elliptical @ ~138bpm

    Pump 8/10
    Endurance 9/10

    Strength 8/10

    taking a bit more EC and at a later time (~3pm instead of ~1pm) gave me a ton of energy... felt pretty good today and was stoked to train beforehand.
     
    Last edited: May 4, 2007
  6. Aradia

    Aradia New Member

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    :wavey: refeed days for what purpose?? jc
     
  7. crucialkc

    crucialkc the earth is flat

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    Location:
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    A.M.: (11am)

    10min on stationery bike @ ~138bpm (sipped on 1 scoop of PW during)
    15min on elliptical @ ~143bpm (sipped on 1 scoop of PW during)

    P.M.: (5:30pm)

    Arms

    A. Straight Bar Curl:

    1x12 60lbs.
    1x10 70lbs.
    1x10 70lbs.
    1x14 60lbs.

    B. Close Grip Bench (smith machine):

    1x15 90lbs.
    1x14 140lbs.
    1x8 160lbs. --dropset to 1x6 140lbs.
    1x4 180lbs. --dropset to 1x3 160lbs. --dropset to 1x3 140lbs. --dropset to 1x8 110lbs.

    A. DB Hammer Curls:

    1x12 30's
    1x8 30's --dropset to 1x4 25's
    1x8 30's --dropset to 1x8 20's

    B. Rope Pushdown (on outside cable station):

    1x12 60lbs.
    1x6 60lbs. --dropset to 1x6 50lbs.
    1x10 50lbs. --dropset to 1x8 30lbs.

    A. EZ Bar Curls:

    3 sets

    B. Reverse Pushdown (straight bar):

    3 sets

    20min LI cardio on elliptical

    Pump 9/10
    Endurance 7/10
    Strength 7/10

    took the EC (normal dosages) right before working out around 5...... was pretty wired when I got to the gym. I tried some White Blood before I worked out.. had crazy pumps throughout my entire workout. I wasn't sure if it was because I tried taking 1 scoop of green mag before working out (instead of doing 1/2 scoop pre and 1/2 scoop PWO) or if it was because of the white blood but I had insane vascularity and pumps were unreal. not that I give a shit because I didn't feel like my performance was great or anything....
     
    Last edited: May 5, 2007
  8. crucialkc

    crucialkc the earth is flat

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    rest
     
    Last edited: May 8, 2007
  9. chickenadobo

    chickenadobo New Member

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    quick Q. have the GM and PW supps made much of a difference? heavily considering adding this stack to my workout with maybe the White Flood.
     
  10. crucialkc

    crucialkc the earth is flat

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    PW - yes.. I like it a lot. have been taking it for about a month or so now and like it a lot better than Xtend. i recommend taking 2 scoops instead of just 1.. cardio flies by.. easy as hell. love this stuff.

    GM - haven't noticed anything from it yet. haven't been taking it for long, either though. just 1 week.. let me get back to you on that.

    WF/WB - (same thing but flood has stimulants) I don't really understand the hype about N.O. supps and the only reason I took it was because I got it for free... if you are really concerned about getting a slightly larger pump in the gym (actually it's probably not even a larger pump. after the first set you are pumped like you are when you are done lifting.. the pump just comes faster, that's it.) and/or have extra $$ to throw around... I guess.. otherwise, not worth it at all IMO.. all I got was extra vascularity. not really a big deal.. I can totally see the marketing perspective though. 'instant results'. N.O. supps are the new creatine.... (to gnc nerds)
     
  11. chickenadobo

    chickenadobo New Member

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    Thanks for the info man. Might just hold off on the WF although I do like the pump feeling. I've just never used the N.O. products until last week when I tried a sample. Don't wanna get suckered into something that just gives me a good feeling and doesn't do anything for my longterm development.
     
  12. crucialkc

    crucialkc the earth is flat

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    rest

    weighed in at 189 this morning
     
  13. crucialkc

    crucialkc the earth is flat

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    Location:
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    A.M.: (10:45am)

    Chest

    Decline DB Press:

    1x15 40's
    1x12 60's
    1x7 80's
    1x7 80's --dropset to 1x10 40's

    Flat DB Press:

    1x12 35's
    1x7 65's --R.P. 1x2
    1x6 65's --dropset to 1x5 50's

    Incline DB Press (45 degrees):

    1x15 30's
    1x10 50's
    1x6 60's --R.P. 1x2

    A. Cable Crossover:

    1x12 30lbs. each side
    1x12 40lbs. each side
    1x8 50lbs. each side

    B. Upward Cable Fly:

    1x12 20lbs. each side
    1x10 20lbs. each side
    1x8 20lbs. each side

    Pump 7/10
    Endurance 8/10

    Strength 6/10

    I had a big pump, but it was one of those days where you can see the pump, but can't feel it. had decent endurance with 60 sec rests.. strength was shitty....

    P.M.:

    Physical Therapy (3:30pm)

    10min on treadmill @ ~165bpm

    35min LI cardio (8:30pm)

    Abs

    these days wear me the fuck out.. fuck doing cardio after getting your knee fucked with at phys therapy.
     
  14. crucialkc

    crucialkc the earth is flat

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    5-8-07

    A.M.: (12:15pm)

    Back

    Assisted Pullup:

    4x10 50lbs. of assistance
    1x15 70lbs. of assistance

    Lying T-Bar Row (Pronated Grip):

    2x10 70lbs.
    1x10 90lbs.
    1x8 100lbs. --dropset to 1x10 55lbs.

    Assisted Chin Up:

    1x12 50lbs. of assistance
    1x12 30lbs. of assistance
    1x10 20lbs. of assistance
    1x18 60lbs. of assistance

    Seated Cable Row (to chest):

    1x10 140lbs.
    1x10 150lbs.
    1x20 120lbs.

    Cybex Seated Row (SS Grip): *fuck this machine

    1x12 100lbs.
    1x10 112.5lbs. --dropset to 1x10 62.5lbs.

    30min LI cardio

    Pump 8/10
    Endurance 7/10
    Strength 6/10

    had a big pump.. was gonna do more cardio later in the day but missed my window of opportunity.. totally crashed and burned from the caffeine. ended up dropping cals instead
     
  15. crucialkc

    crucialkc the earth is flat

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    P.M.: (3:30pm)

    Shoulders/Traps

    Shoulder Dislocates 4x50

    BTN Press:

    1x15 55lbs.
    1x15 70lbs.
    1x12 85lbs.
    1x10 100lbs. +2 forced reps --dropset to 1x10 45lbs.

    Face Pulls (using pulldown bar):

    1x15 60lbs.
    1x15 80lbs.
    1x10 110lbs.

    A. Wide Grip Upright Row:

    1x12 75lbs.
    1x12 85lbs.
    1x10 85lbs.

    B. Lateral Raises:

    2x12 10's
    1x15 10's

    Rear Delt Machine 3x15 35lbs.

    Shrugs (on smith machine, someone was using squat rack): *fuck these

    1x15 140lbs.
    3x15 180lbs.

    25min on elliptical @ ~148bpm

    Pump 4/10
    Endurance 8/10
    Strength 9/10

    pump felt pretty absent. my shoulders felt good on the last set of the upright row/lateral raise superset though... strength was decent, I managed to get a PR on BTN press so that was nice. I was expecting to do less judging from last week's shoulder day. couldn't do cardio this morning due to some work stuff so I'm gonna drop cals again today..
     
  16. crucialkc

    crucialkc the earth is flat

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    rest
     
  17. crucialkc

    crucialkc the earth is flat

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    Location:
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    A.M.: (10:30am)

    Arms

    Straight Bar Curl:

    1x15 60lbs.
    1x10 70lbs.
    1x12 65lbs.
    1x5 75lbs. --dropset to 1x8 50lbs. --dropset to 1x10 25lbs.

    DB Hammer Curls:

    1x4 30's --dropset to 1x6 25's
    1x8 30's --dropset to 1x4 25's
    1x9 30's --dropset to 1x10 20's

    Close Grip EZ Bar Curls:

    1x7 50lbs.
    1x10 40lbs.
    1x14 30lbs.

    Close Grip Bench (smith machine):

    1x15 90lbs.
    1x12 150lbs.
    1x9 170lbs.
    1x6 180lbs. --dropset to 1x3 160lbs. --dropset to 1x2 140lbs.

    Rope Pushdown (on outside cable station):

    1x15 50lbs.
    1x12 60lbs.
    1x5 70lbs. --dropset to 1x5 40lbs. --dropset to 1x10 20lbs.

    Reverse Pushdown (EZ bar, inside cable station):

    1x10 80lbs.
    1x10 100lbs.
    1x10 110lbs. --dropset to 1x10 70lbs.

    Pump 9/10
    Endurance 7/10
    Strength 8/10

    took 4 white blood caps (instead of the recommended 3) about 20min before I worked out. mixed one scoop of green mag and two scoops of PW in a little over 1/2 gallon of water and sipped it during my workout. pump was ridiculous. added some reps to CGBP.. decent workout, felt like my arms were going to explode. wasn't quite as vascular as i was last arm day (not that it matters), but felt like I had a bigger pump than the one i had last week.

    P.M.:

    Physical Therapy (4pm)

    15min LI cardio on treadmill

    Rode some trails for 30min (7:30pm)
     
    Last edited: May 12, 2007
  18. crucialkc

    crucialkc the earth is flat

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    rest

    P.M.: (6:45pm)

    rode some trails for 25min

    was supposed to rest today but it was a really nice day and I really wanted an excuse to try a sample of Primal N2O... I made the mistake of taking that sample about an hour after taking 1.5 of E and C each.. I went fucking nuts..... crashed hard at midnight. felt good...
     
    Last edited: May 13, 2007
  19. crucialkc

    crucialkc the earth is flat

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    rest

    weighed in at 188lbs.
     
  20. crucialkc

    crucialkc the earth is flat

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    Changing Diet To:

    OFF DAYS
    = 250g protein / 50g carbs / 50g fat = ~1650 calories (most carbs only eaten in mornings)

    ON DAYS = 250g protein / 100g carbs / 50g fat = ~1850 calories (carbs exclusively eaten at breakfast and pre/PWO... ~30 for breakfast.. ~25 pre-workout.. ~45 post-workout)

    REFEED DAYS (every 3-4 days) = 250g protein / 275g carbs / 50g fat = ~2550 calories

    Also going to start taking 37mg e and 300mg c instead of 25mg e and 200mg c.. (1 1/2 of each instead of just 1 each) twice a day.

    additionally, my new schedule is:

    Monday (refeed): A.M. = Chest/Abs, 20min cardio
    P.M. = Phys Therapy for my knee (usually at least 10min of cardio is done here)

    Tuesday
    : A.M. = Back/Calves, 15min cardio
    P.M. = 20min Cardio

    Wednesday: REST

    Thursday: A.M. = Shoulders/Abs, 15min cardio
    P.M. = 20min Cardio

    Friday (refeed): A.M. = Arms/Calves, 20min Cardio
    Phys Therapy for my knee (usually at least 10min of cardio is done here)

    Saturday: 15min HIIT (15sec on, 45sec off)

    Sunday: REST

    currently 6', 188lbs. (from 215lbs.)
     
    Last edited: May 16, 2007
  21. crucialkc

    crucialkc the earth is flat

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    Location:
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    P.M.: (12:30pm)

    Chest/Abs

    Shoulder dislocates: 3x25

    Decline DB Press:

    1x15 50's
    1x12 65's
    1x10 80's
    1x6 85's +2 forced reps --dropset to 1x3 65's

    Flat DB Press:

    1x15 40's
    1x12 55's
    1x5 75's --R.P. 1x2

    A. Incline DB Press (45 degrees):

    1x15 40's
    1x12 55's
    1x10 70's --dropset to 1x3 55's --dropset to 1x3 40's

    B. Crunches on a ball: 3x50

    A. Cable Crossover:

    1x15 40lbs. each side
    1x12 50lbs. each side
    1x10 50lbs. each side

    B. Upward Cable Fly:

    1x15 20lbs. each side
    1x10 20lbs. each side
    1x8 20lbs. each side

    Pump 8.5/10
    Endurance 8/10
    Strength 9/10

    wow... upped weight or reps in every single exercise. it's weird because I slept like shit last night.. woke up, ate some carbs.. felt bloated as fuck. had to wait about 2 to 2 1/2 hrs before lifting and STILL felt bloated and full (usually only wait an hour after a meal and i'm good to go). I usually lift like shit when I'm full, so I was extremely surprised when I got into the gym and did this well. I took my EC stack and a sample of Primal N2O about 45min before I went to the gym. last time I took this combo (see: 5/12/07), I went fucking nuts.. this time, I still felt like I had no energy, yet my performance proves otherwise. all in all, a great workout.

    didn't get to do cardio so I lowered calories a bit
     
    Last edited: May 16, 2007
  22. crucialkc

    crucialkc the earth is flat

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    A.M.: (10:45am)

    Back

    Assisted Pullup:

    1x10 50lbs. of assistance
    2x10 40lbs. of assistance
    1x12 50lbs. of assistance

    Yates Row:

    1x15 95lbs.
    1x12 115lbs.
    1x12 125lbs.
    1x20 95lbs.

    Assisted Chin Up:

    1x12 30lbs. of assistance
    2x10 10lbs. of assistance

    Supinated Close Grip Pulldown:

    1x10 160lbs.
    1x4 180lbs. --dropset to 1x4 150lbs. --dropset to 1x8 130lbs.

    Elevated Seated Cable Row:

    1x10 130lbs.
    1x12 120lbs.
    1x20 100lbs.

    Pump 7/10
    Endurance 8.5/10
    Strength 6/10

    shitty workout. wasn't feeling anything. especially wasn't feeling the chins, that's why i did CG pulldowns.. went through my workout pretty fast though. felt like throwing up afterwards.

    P.M.: (8:00pm)

    35min on elliptical @ ~145bpm
     
    Last edited: May 16, 2007
  23. crucialkc

    crucialkc the earth is flat

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    got chosen to be an Animal Pump/Torrent tester so I'm gonna start that stuff tomorrow..

    Physical Therapy (4pm)

    25min LI cardio

    upped calories a bit to compensate for the cardio
     
    Last edited: May 17, 2007
  24. crucialkc

    crucialkc the earth is flat

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    P.M.: (3:30pm)

    Shoulders/Traps

    Shoulder Dislocates 2x25

    BTN Press:
    1x15 60lbs.
    1x15 75lbs.
    1x10 90lbs. --dropset to 1x3 75lbs.
    1x5 105lbs. +3 forced reps --dropset to 1x15 45lbs.

    Face Pulls (using straight bar on seated cable row):

    1x15 50lbs.
    1x15 60lbs.
    1x15 80lbs.
    1x15 100lbs.

    A. Wide Grip Upright Row:

    1x15 75lbs.
    1x12 85lbs.
    1x9 95lbs.

    B. Lateral Raises:

    2x15 10's
    1x10 10's

    Shrugs:

    1x15 225lbs.
    1x15 245lbs.
    1x25 135lbs.

    Pump 7/10
    Endurance 8/10
    Strength 8/10

    mediocre workout today.. pump was there but couldn't really "feel" it. all in all, I didn't really notice anything from the animal pump that I took pre-workout.

    P.M.: (7:00pm)

    rode some trails for 35min
     
    Last edited: May 18, 2007
  25. crucialkc

    crucialkc the earth is flat

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    Location:
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    P.M.: (2:45pm)

    Arms

    Straight Bar Curl:

    1x15 60lbs.
    1x10 70lbs.
    1x10 65lbs.
    1x15 50lbs.

    Seated DB Hammer Curls:

    3x10 30's
    1x15 25's

    Close Grip Bench (smith machine):

    1x15 110lbs.
    1x12 160lbs.
    1x6 180lbs. --R.P. 1x1
    1x10 180lbs. +2 forced reps--dropset to 1x3 140lbs. +2 forced reps

    Rope Pushdown (on outside cable station):

    1x15 40lbs.
    1x10 60lbs.
    1x5 70lbs. --dropset to 1x15 30lbs.

    A. EZ Bar Cable Curl:

    1x15 100lbs.
    1x6 120lbs. --dropset to 1x2 110lbs.
    1x12 80lbs.

    B. Reverse Pushdown (straight bar, inside cable station):

    1x12 100lbs.
    1x11 110lbs.
    1x15 80lbs.

    Pump 9/10
    Endurance 7/10
    Strength 8/10

    decent workout.. had a huge pump after my first set of curls! (it was like the pump I end up with after my entire workout)..

    Physical Therapy (4pm)

    30min LI cardio
     
    Last edited: May 19, 2007
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