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Zander's Training Journal

Zander1983

Zander1983

New member
Nice idea from Dr.Bones. I enjoy monitoring other people's progress. Both a learning process and very motivational. Whether this can be either remains to be seen ;)

My new split is Upper Body A (vertical push/pull)/Legs A(quad dominant)/Upper Body B (horizontal push/pull)/Legs B (hip dominant) - thanks for the suggestion CCJ :)

I'm also doing a session of energy system work in order to peak for my indoor soccer finals that are in 2-3 weeks time. Likely that I'll use 400m runs for this.

Other additions include grip and rotator work.

Wednesday 14 May: Upper Body A

Standing OHP
88 x 5
110 x 5
132 x 5 x 5 sets

Pullups (pronated, medium width)
BW x 5 x 5 sets

Reverse Pushups (supinated, extra close)
BW x 10 x 2 sets

Explosive Pushups
BW x 3 x 8 sets

Static Holds
264 x 30 seconds x 2 sets (30 seconds rest)

External Rotation
6.5 x 20 x 1 set/arm

That's my first journal entry. I keep Word and Excel documentation of my workouts and PRs, so this can become my online version :)
 
It was a nice workout, though there was plenty left in me for some of the exercises. Nevertheless, I'm feeling it all over today. Not sore, but just heavy and fatigued. I'm not a morning person though, and its 7:40am with coffee being consumed at a rapid rate...

One thing is for certain - I'll be eating half the world's carb supply before my indoor soccer match tonight :D We're up against an incredibly hard team with some surprisingly brutal players (in terms of strength and toughness). That said, for our lack of size, there isn't a team that goes harder at the ball than us.

They injured both my ankles last time we played them. I've got a point to prove, and I damn well will do exactly that.
 
You can save a lot of time by pairing antagonistic exercises, ie press and pullups, 2mins between each set. this way the msucles themselves get more "rest" time 4mins in this case.

also helps make each exercise stronger since the antagonist are fatigued.
 
I might try that. My workouts are generally short though. This was an hour long, all warmups and stretching included.
 
Thursday 15 May: Indoor Soccer
We lost 4-2 :( I scored both goals and did as much as I could, but that's team sports for you. Our finals place is looking very uncertain. Two key games remain...

I'm looking forward to a nice leg workout tonight.
 
Zander1983 said:
I'm looking forward to a nice leg workout tonight.
Click to expand...

Cancelled.

I ended up spending most of my day building a project for my Construction class. As a result of the sawing, drilling, etc., I'm quite worn out, especially after soccer last night.

Instead of the workout I will be eating chicken curry and rice, drinking Diet Coke, and watching a DVD. I rarely set aside time to rest - as much as I know I need and have to - so I this can only be a good thing.
 
Saturday 17 May: Lower Body A - Quad Dominant

Squats
132 x 5
154 x 5
187 x 5 x 5 sets

Reverse Lunges
88 x 5 x 3 sets/leg

Front Squats
88 x 5 x 3 sets

Rocking Calf Raises
88 x 30
88 x 26

Hanging Hip Raises
BW x 10 x 2 sets

Lying Ad/Abduction:
BW x 20/leg/movement

After 2 sets of squats I had to rush off to pick up my girlfriend from the doctors. I returned 15-20 minutes later to recommence my workout. The remaining sets and exercises were incredibly painful. I probably should've had something to eat and then started from scratch later in the day. I reduced my reverse lunge and front squat weights as a result. My adductors (related to previous injury) weren't happy :( I put some ice on them for about 20 minutes after I showered, and they've calmed down. The lying ad/abduction is prehab work.

Unfortunately that wasn't much of a good workout, but I hope to make up for it in the next three days. Upper Body B tomorrow, followed by energy system work on Monday and Lower Body B on Tuesday. On a positive note, I downed a serious amount of good food post-workout!
 
Props to you man...I love reading this stuff, it's what inspires me to tear it up in the gym. I would post my own but I'm not very interesting so I'm glad someone is doing it...keep it up.
 
It can only point towards next week being a good one...

My legs are quite sore today. They haven't been this sore for some time. Its mainly my adductors. Strong enough for soccer, but they still need strengthening.
 
Saturday 18 May: Upper Body B

Bench Press
143 x 5
165 x 5
187 x 5
209 x 5 x 3 sets

Close-Grip Bench Press
181.5 x 5 x 3 sets

Barbell Rows (overhand grip)
132 x 5 x 3 sets

1-arm Dumbbell Rows
71.5 x 5/arm x 3 sets

Rotator Rehab Tri Set x 1
Bye Byes: 11 x 10/arm
Lateral Raises: 11 x 10/arm
Plate Raise: 22 x 10

I've never been a big fan of barbell rows, but they are very well placed in my new split, so I'm going to give them a genuine shot. Getting their form down at the moment, but I'll aim for gradual increases as I do so.

I can't fit any more weight than 71.5lbs on my dumbbell set. Consequently, the 1-arm rows were incredibly easy.

Generally, a better workout than yesterday. Food time.
 
yo, i like your bench routine. I am doing exactly same thing with my bench right now, just comfortable weight for 3 sets of 5 reps, increasing either numer of sets of reps every workout. But I also include one heavy set at the end, maybe you should try that too.
 
Zander gets into some periodization... finally!

Today I'm going to start a hypertrophy-based training block, as follows:

Week 1: 3 x 8
Week 2: 3 x 8, 3 x 6
Week 3: 7/5/3/7/5/3
Week 4: 2 x 6, 2 x 3

I'll be using the same four day split:

Lower A
SLD
Good Mornings
Hang Cleans
Abdominal work

Upper A
OHP
Pullups
Snatch-grip Deadlift
Rotator tri-set

Lower B
Squats
Split Squats
Front Squats
Ad/Abductor work

Upper B
Bench Press
Barbell Rows
Close-grip Bench Press
Grip work

At the end of four weeks I will pick a few lifts to go for 1 RMs, and then then a week off. After that, I'll start an athletic/strength training block.

After I concur my class test on construction materials I will return home and do exactly the same to SLDs, good mornings, and hang cleans :D
 
Monday 19 May: Lower Body - Hip Dominant

GMs (bent leg, arched back, squat stance - just outside shoulder width)
Bar x 10
88 x 8 x 3 sets

SLDs
132 x 10
220 x 8 x 3 sets

Hang Cleans
88 x 10
132 x 8 x 3

Crunches
22 x 10 x 3 sets

The GMs were interesting. I think they're going to become a permanent fixture. Seems like they'll help my squat. However, my form needs to be improved out of sight.

My grip was tortured by the SLDs. I can't believe I managed to hang on to the bar at the end of the first set, let alone the third.

I tried to use a very short range of motion on the hang cleans, concentrating on explosion. The ROM became increasingly large as the sets and reps went on. I'm unsure if I'll continue to use them. Not really a high rep exercise, but we'll see...
 
High pulls is a better option, not need to rack, as long as you use the same technique and form, no arm pulling. Let teh bar float up through explosion.

Having said that it's still highly taxing in reps above 6
 
Zander1983 said:
Monday 19 May: Lower Body - Hip Dominant

I tried to use a very short range of motion on the hang cleans, concentrating on explosion. The ROM became increasingly large as the sets and reps went on. I'm unsure if I'll continue to use them. Not really a high rep exercise, but we'll see...
Click to expand...

Never for reps, especially now when your form is probably not perfect to begin with. Once you lose your snap there is no point in trying to do more...you will just hurt yourself, and or develop bad habits.
 
IronLion said:
Never for reps, especially now when your form is probably not perfect to begin with. Once you lose your snap there is no point in trying to do more...you will just hurt yourself, and or develop bad habits.
Click to expand...

Yeah, I'm not going to use them again during this training block.
 
Wahey!

Up 1.5lbs as of the last time I weighed myself. Now 171.5lbs. A small gain, but its mostly muscle...

I've got a lot of room for improvement in my legs, so hopefully that is where the weight will start heading.
 
Having never really trained my legs properly up until very recently, I think some big weight increases could be on their way.

I've never consciously tried to gain weight. For the first time in my life I found myself actually wanting the number next to my feet to increase. Being a chubby teen who got his act into gear, this is all a bit odd.
 
Well I'm a lot heavier than I look, all thanks to the fact most of lean body mass is in my hips, hams and quads. The seat of athletic power :)
 
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Tuesday 20 May: Upper Body - Vertical Push/Pull

OHP
88 x 10
110 x 8 x 3 sets

Pullups (supinated, medium width)
BW x 8 x 3 sets

Rack Deads
265 x 8 x 3 sets

Rotator Tri-set x 1 set

That workout felt GOOD.
 
Wednesday 21 May: Indoor Soccer
7-0 loss :o Embarrasing. Nothing went our way :( One more game to go (Sunday), but we can't make the finals and look like being relegated to a lower division next season.

Today, Thursday, is a day off. I'm eating and taking it very easy. My body needs it. I can't wait to tear it up over the next two days' workouts.
 
Friday 23 May: Lower Body - Quad Dominant

Squats
132 x 10
198 x 8 x 3 sets

Split squats
88 x 8/leg x 3 sets

Front squats
110 x 8 x 3 sets

Squats are getting really tough again. The most weight I have squatted in a very long time. It'd be 200lbs if my conversions were exact ;) I think my form may've been breaking up a bit, so I have to be conscious of that next time around...

Split squats continue to be an evil exercise. They're damn underestimated...

3 x 8 then 3 x 6 for this workout next week is a VERY scary proposition...

My legs are weak!!! :mad:
 
Some tips that help me balance better:

1. Keep your back straighter than a regular squat
2. Give your pressing foot about 10-15 outward angle
3. Focus on pressing through your big toe
4. If you get in a groove you should be able to go straight up and down like an elevator, almost all the stress should be on the hamstrings


BTW these are a great exercise I highly recommend them to anyone who has balance trouble on regular squats
 
IronLion said:
Some tips that help me balance better:

1. Keep your back straighter than a regular squat
2. Give your pressing foot about 10-15 outward angle
3. Focus on pressing through your big toe
4. If you get in a groove you should be able to go straight up and down like an elevator, almost all the stress should be on the hamstrings

BTW these are a great exercise I highly recommend them to anyone who has balance trouble on regular squats
Click to expand...

That's good information, thanks!

Through trial and error I worked out that you need your pressing foot to be pointing slightly outwards.

I must need to work on my form though, because to me, they've been mainly stressing my quads...
 
Saturday 24 May: Upper Body - Vertical Push/Pull

Bench Press
132 x 10
176 x 8
198 x 8 x 3 sets

Close-grip Bench Press
176 x 8 x 3 sets

Bent-over Rows (overhand grip)
132 x 8 x 3 sets
 
Sunday 25 May: Indoor Soccer
Final game of the season was another disasterous loss. We capitulated over our final three games.

I want to play in a team (or different sport?) where my busting my gut is appreciated and/or achieves something :mad:. I don't think that's selfish. I hate losing.

I went into the game quite tight and sore, and I'm no different afterwards. Day off tomorrow.
 
I read a poliquin article, and I was under the immpression that split squats are when you put a dumbell in each hand, point your toes slightly outwards, and allow your hands to hang outside your legs...

My good knee recently just started flairing up and I'm HOPING its because of my VMO and really want to toss in some split squats to builld it up...

Awesome training journal by the way buddy... Good luck next season with your soccer team
 
Thanks guys.

I should start calling them bulgarian squats or 1-leg squats instead, its just that the first place I came across them called them split squats.

Dr.Bones, there has been quite a few threads about the VMO of late, so I'm sure you could find some good ideas.
 
Although I didn't have balance problems and was doing it in the cage with safety bars, it still could've been nasty :D DBs next time, without a doubt!
 
Tuesday 27 May: Upper Body - Vertical Push/Pull

OHP
110 x 8 x 3 sets
116 x 6 x 3 sets

Pullups (supinated, medium width grip)
BW x 8 x 3 sets
BW x 6 x 3 sets

Rack Deads
265 x 8 x 3 sets
270 x 6 x 3 sets

I felt really weak today. While I did have two meals, plenty of water, and a couple of cups of coffee in my tank, working out in the morning isn't great for me...

I'm going to give myself a big sleep-in. Thankfully classes end tomorrow and I can be lazy around the house under the guise of preparing for exams :D

On a positive note, I weighed in at 174 pounds first thing this morning and I don't have an indoor soccer game for at least 3 weeks.
 
Hip dominant lower body workout coming up in about 30 minutes time. In reference to last week's (http://boards.elitefitness.com/forum/showthread.php?postid=2535604#post2535604), I'll be dropping the hang cleans. 3 x 8 and 3 x 6 is the rep scheme for this week of the training block, and I don't think it is necessary to add another movement to this workout. Similarly, I might ditch the front squats in my quad dominant lower body workout...

Adjustments after five workouts make it look like this for the next three weeks...

Week 2: 3 x 8, 3 x 6
Week 3: 7/5/3/7/5/3
Week 4: 2 x 6, 2 x 3

Upper A
OHP
Pullups
Rack Deadlift
Rotator work

Lower A
SLD
Good Mornings
Abdominal work

Upper B
Bench Press
Close-grip Bench Press
Barbell Rows
Grip work

Lower B
Squats
Bulgarian Squats (otherwise known as split or 1-leg squats)
Ad/Abductor work
 
Wednesday 28 May: Lower Body - Hip Dominant

SLD
220 x 8 x 3 sets
231 x 6 x 3 sets

Good Mornings
88 x 8 x 3 sets
99 x 6 x 3 sets

Hanging Knee Raise
BW x 10 x 3 sets

I really don't like "high" reps. Any more than 5 for big lifts and I'm not enjoying myself. I will be interested in the results after this monthly block...

I think my stiffy's are quite high in relation to other lifts? Might have something to do with my hammies being hammered by soccer.... I have a feeling that my deadlift is going to really shoot up next time I test it. It was 355 last time. I would LOVE to nail 405, but I think 375 could be the more likely number...

Again, form was my primary concern with GMs. Third time I've ever done them, afterall...
 
Friday 30th May: Upper Body - Horizontal Push/Pull

Barbell Rows
132 x 8 x 3 sets
148.5 x 6 x 3 sets

Bench Press
198 x 8 x 3 sets
209 x 6 x 3 sets

Close-grip Bench Press
176 x 8 x 3 sets
187 x 6 x 3 sets

I'm happy with that :)
 
Saturday 31 May: Lower Body - Quad Dominant

Squats (just outside shoulder width, ATF)
187 x 8 x 3 sets
209 x 6 x 2 sets
176 x 6 x 1 set

Bulgarian Squats
BW x 8/leg x 3 sets
22lb DBs x 8/leg x 3 sets

Concentrated on form today, especially with the Bulgarian Squats, thanks to tips from IronLion :)

The 176 x 6 set of squats was in response to a terrible second set with 209 where I was all over the place.

My core is fried... Two days off in a row coming up. I can't even remember the last time I've had two off days!
 
With the help of a technology-savy brother, I discovered my digital camera takes video afterall! I'll be getting him to take a few clips of my workout today :)
 
Monday 2 June: Upper Body - Vertical Push/Pull

OHP
110 x 7
121 x 5
132 x 3
121 x 7
132 x 5
143 x 3

Chins
BW x 7 (supinated, medium grip)
BW x 5 (pronated, medium grip)
BW x 3 (pronated, wide grip)
BW x 7 (supinated, medium grip)
BW x 5 (pronated, medium grip)
BW x 3 (pronated, wide grip)

Rack Deads
265 x 7
270 x 5
275 x 3
270 x 7
275 x 5
280 x 3

Videos to follow. Unfortunately the files are quite large avi's (4mb each!)... Anybody know how to reduce them? Thanks :)
 
As usual, right click and save as...

Overhead Press:
121 x 7

Pullups:
BW x 5

Rack Deads:
270 x 7

I think my lockout on the rack deads is VERY exaggerated... First time I've seen myself on tape :)
 
Last edited:
copy cat... jk :)

Nice overheads, more than 2 plates now

wana race in some lifts? :)
 
revexrevex said:
wana race in some lifts? :)
Click to expand...

Sure :) I feel very weak at the moment... Might be something to do with this hypertrophy training block. I'm looking forward to a strength block in July, inconjunction with some more energy system work to lean up (I'm feeling a bit fat and slow).

Fortunately (unfortunately for my training), I've been lucky enough to manage to put together a week long holiday to Queensland to celebrate the end of exams, at the last minute. So, I'm going to hit it up nice and hard until June 26 and then have until July 6 away from the weights... I'm not expecting the quality of the gym where I'm going to be anything more than machines, so I guess I will just do some GPP type stuff while I'm gone.
 
Well you just need to make sure your back is arched and taut before you lift off, you start it rounded.

bar should be close to body anyway - touching
 
Ok, I'll try to adjust next time. Thanks.

I'm going to video every exercise from now on, because I've never really had my form critiqued :D
 
Not bad on GM's...I like them with an arch and my head up though...

Same on stiff legged deads...I prefer a tight arch in my back and head up...

B True
 
I'm going to stick with the SLDs until the end of the training block. After that, they were likely to be going anyway :)

I really like GMs and can see why they're such a big component of WSB now...
 
Thursday 5 June: Upper Body - Horizontal Push/Pull

Barbell Rows
132 x 7
149 x 5
165 x 3
149 x 7
165 x 5
176 x 3

Bench Press
187 x 7
198 x 5
209 x 3
198 x 7
209 x 5
220 x 3

Close-grip Bench Press
154 x 7
165 x 5
176 x 3
165 x 7
176 x 5
187 x 3

Took it easy on the two bench movements to give my shoulders a bit of a rest. I felt really strong (for me!), which was nice.

Again, a bit of form analysis would be cool. I've only started doing barbell rows recently and I think my back is way too rounded (as it seems to be regularly...). Something to concentrate on. All 6 sets are included in the video. I was experimenting with my form in each of them, so it varies quite a bit...

And to finish the workout, I showed my disgust at the "fitness" practises of some family members.
 
Last edited:
You should arch your back, make a conscious effort to do it. I can't imagine you rowing heavier weights with that form.
 
revexrevex said:
You should arch your back, make a conscious effort to do it. I can't imagine you rowing heavier weights with that form.
Click to expand...

Damn, I had it the other way around in my head. Thanks.
 
also actively arching back at the end of each rep is supposed to recruit the lats better accordingly to Glenn Pendlay from his EMG readings.

You may wanna try doing the rows how he does em and Ed Coan as well :)

quote

Rows: Well, the best way to do them is to start with the bar on the floor every single rep. Your middle back will have slight bend to it. You pull the bar off the floor quickly with the arms, and by a powerful arch of your middle back. You finish by touching the bar to your upper stomach or middle stomach. At no time is there any movement of the hips or knees, no hip extension at all, all that bends is the middle back and the shoulders and elbows. This is hard to do and you have to have good muscular control to do it, or you'll end up straightening up at the hips along with the arching of the back. But if you can master doing them this way you will get a big back. This works because the lats actually extend (arch) the middle back in addition to other functions, just like with glute-ham extensions compared to leg curls…you always get a stronger contraction when you move both the origin and insertion of a muscle, flexing it from both ends so to speak. The bar returns to the floor after each rep. The bent row is actually best done as an explosive movement and the bar is moved fast. I have trained many people who could do this exercise with 350 or more lbs. I myself have done reps with 425, Ed Coan, who also knows how to do them properly, has done reps with over 500lbs without his back ever coming above parallel with the ground. That is stronger than Dorian Yates or Ronnie Coleman, by the way. I did rows with Coleman once, actually, and I was far stronger than he was. He could not do more than 350lbs strictly although he could do over 500lbs by standing almost all the way up at the completion of each rep. Ed Coan is probably the strongest person on these, although one power-lifter I trained did manage 525 for a double done strictly.

Rows look at an anatomy chart. if the scapula and upper arms are held in a constant position, shortening of the lats WILL result in arching of the middle and upper back. i AM NOT saying that the lats are primarily responsible for upper back flexion... what i am saying is that they can assist in this. i also HAVE done EMG work on various different rowing techniques... and there is not doubt that rows performed as i describe them will activate the lats more completely than done any other way i have ever seen. i have done EMG work on a large quantity of people for rows... and ive always found that these kind of rows activate the lats most completely. and besides, even if you dont buy the fact that they activate the lats better, hell, you can always be content with the fact that your getting an erector workout.
 
also I would suggest you do your bench first, then rows and then close grip bench. This way your closegrip will be stronger.
 
Saturday 7 June: Lower Body - Quad Dominant

Squats
198 x 7
209 x 5
220 x 3
209 x 7
220 x 5
231 x 3

Bulgarian Squats
6.5 x 7/leg
11 x 5/leg
16.5 x 3/leg
11 x 7/leg
16.5 x 5/leg
22 x 3/leg

Had yesterday off (I had a Microeconomics exam :mad: ) and moved my 2nd lower body day to Saturday. Was much happier with my squats this week, and I took it easy on the Bulgarian squats for form. I think I was quite piston-like, which was the aim.

My girlfriend got a little juvenile in the squats video :D
 
Last edited:
On the split squats watch the angle of your shins....they are coming forward over your toes, I like to keep my shins vertical so that I am able to use hamstrings and quads.

Keep up the good work
 
IronLion said:
On the split squats watch the angle of your shins....they are coming forward over your toes, I like to keep my shins vertical so that I am able to use hamstrings and quads.

Keep up the good work
Click to expand...

They're meant to be coming forward - I want mainly quads.

And thanks :)
 
Nice job brother. Your squats were good and indeed could be a bit slower on the eccentric movement. Nice explosive upward movement.

Bar rows looked strong. Do you ever look up while perfroming them? Or do you always look down. I feel it helps keep my natural arch while lifting. One I look down its harder to keep form. What do you think?
 
Definately need to control the eccentric a lot more on my squats.

I'm only learning the form for rows, having done them for less than a couple of months. I'll experiment with my head up next time :)
 
Zander1983 said:
Definately need to control the eccentric a lot more on my squats.

I'm only learning the form for rows, having done them for less than a couple of months. I'll experiment with my head up next time :)
Click to expand...

Go head up to the ceiling and arch your back naturally. Row to grow right? :garza:
 
Monday 9 June: Upper Body - Vertical Push/Pull

OHP
132 x 6 x 2 sets
154 x 3 x 2 sets

Pullups
BW x 6 x 2 sets (pronated, medium)
BW x 3 x 2 sets (pronated, wide)

Rack Deads
275 x 6 x 2 sets
297 x 3 x 2 sets

Start of the low volume week was excellent :) No vids for today. Couldn't be arsed :D

Scales were down to 175 this morning. Significantly less bloated than I have been in previous days. No learner, but feeling nice and strong. The muscle gains are quite obvious, I think. Looking much bigger around my shoulder girdle.
 
PolishHammer1977 said:
Nice job man. The progress has been noted! Keep going and dammit post a vid lolololololol
Click to expand...

Thanks man. The weights are going to get nice and heavy again this week, being lower volume. Quite the fan of that.

You want a vid of my workouts or my girlfriend this time? :D
 
Tuesday 10 June: Lower Body - Hip Dominant

SLDs
242 x 6 x 2 sets
264 x 3 x 2 sets

GMs
121 x 6 x 2 sets
143 x 3 x 2 sets

Quick and intense. Ordered some more 45lb plates and looking forward to smashing a few 1 RMs next week. I'll be testing my deadlift, squat, bench and overhead presses over two days :)
 
revexrevex said:
how much you tihnk you can hit on 1 rep maxes
Click to expand...

Deadlift: 353 x 1 on 7/5/03 ---> 405
Squats: never properly tested due to injuries etc. ---> 286
Bench Press: 265 x 1 on 5/5/03 ---> 286
Standing OHP: 176 x 1 on 30/4/03 ---> 198

In a perfect world, those will be my new bench-marks after next week. Some might be a bit unrealistic, especially my presses... I've been concentrating on hypertrophy, so the numbers I put up should be interesting.
 
I can't decide whether I'll devote a day to each of them (Bench, Squat, OHP, Deadlift - with a day off in between each) or if I'll do Bench and Squats on one day and OHP and Deadlifts on another... Your thoughts?
 
well whenever I've maxed any lift I was exhausted mentally and physically.

But if you just do a training type max, without too much physce up I think you could do what you outlined. Although deads may weaken your core too much for the press
 
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revexrevex - 242 x 3 is a PR, but it was so easy I think I could've knocked another 2-3 out.

IronLion - thanks :) I think I'll be able to get 286 for a single after the ease of today...

The rows and close-grip are also PRs. Strange though, because they don't feel like it :D

I will be picking up another 2 x 45lb olympic size plates early next week (placed my order today). Its a great feeling out-growing your weights. This time last year I thought I'd never need any more than the 355lbs I had. I'll have 440lbs next week, and within a few months I'm expecting that I'll be forking out more money for plates :D
 
Nice workout Zander. You are definitely a mighty man. That press @ that BW is a statement!

I still want you to "look up" when you perform your rows. It will change your form only slightly and to the point that you will not notice. However when you see video it will have changed for the better. :)
 
Zander1983 said:
This time last year I thought I'd never need any more than the 355lbs I had. I'll have 440lbs next week, and within a few months I'm expecting that I'll be forking out more money for plates :D
Click to expand...


THAT IS MONEY WELL SPENT....i love to hear stuff like that....in fact here comes some bg weight karma......lol
 
PolishHammer1977 said:
I still want you to "look up" when you perform your rows. It will change your form only slightly and to the point that you will not notice. However when you see video it will have changed for the better. :)
Click to expand...

I knew there was something I had forgotten. Next time :)

And thanks for the nice words guys.
 
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