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Post by Tim Wescott on Mar 1, 2005 20:58:52 GMT -5
No I just like the commentary......I gotta` add more of that to my journal.
I was just reminding you that there is always more you can do on the machine.........even if it is fully loaded..........not a challenge but if you want,go for it............the only winner will be your physique! :Thumbs Up:
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Post by youngblood on Mar 1, 2005 21:11:12 GMT -5
............the only winner will be your physique! OR maybe Fruit Of The Loom when I do as Max does, and blow out my undies multiple times in one set!!!
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Post by youngblood on Mar 3, 2005 15:12:16 GMT -5
Power day for Back, Traps, and Abs. I didn't actually do power for abs, just gave them the ole once over. Rack Deadlifts: 3min Rest 201 Tempo 365x6 405x6* 455x4* - Set new PR's on the last two sets. I knew that when I lifted the 365, something good was going down! LIGHTWEIGHT!!!!! I set the pins one notch higher than usual, so that certainly had part in it, how don't know nor do I care!!! Horizontal Leg Press BB Rows: 3min Rest 201 Tempo 225x6 275x6x2- Tried Ole Melvins exercise variation, and I have to say it's a good one. All you do is pull, and depending on where you stand, that dictates where the "sled" is pulled to ie: lower abs, higher up etc.... I think it will find a place in my rotation! Neutral Lat Pulldowns: 3min Rest 201 Tempo 180x6 200x6 210x6- Felt good, nice big stretch at the top, then a nice good pull, but I'll admit there was some heavy swinging of the weight in there at times! Standing DB Shrugs: 3min Rest 201 Tempo 80x6 95x6 105x6- Nothing to write about here. Weight goes up, weight goes down. Repeat six times, break, up the weight repeat again. Seated Nautilus Shrug Machine: 3min Rest 201 Tempo 290x6 380x6x2- Different angle, nice change, haven't done these in sometime. Felt good. Weighted Ab Crunches: Run the Rack! 90sec Rest 201 Tempo 70x8, 80x8, 100x8 70x8, 85x8, 105x8 Moving on...... Hanging Leg Raises: 90sec Rest 201 Tempo BWx8x2- Man, do these ever HURT when not done first!!!! Workout took about an hour and 10 minutes. Swallowed my Nitromine Pills, and off I went.....
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Post by Intensity on Mar 3, 2005 15:31:27 GMT -5
Congrat on your Personnal Record!
Man, that was some heavy weight!!
Mo
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Post by Tim Wescott on Mar 3, 2005 15:50:36 GMT -5
:Lift:Nice deadlifting bro......congrats!! :Rocker Dude:
Could you explain those leg press rows........even with that pic of Melvin,I still can`t figure it out.
Do you get behind the machine......what do you hold onto? :Dunno:
Keep pumping!! :Lift:
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Post by youngblood on Mar 3, 2005 17:28:20 GMT -5
Could you explain those leg press rows........even with that pic of Melvin,I still can`t figure it out. Do you get behind the machine......what do you hold onto? First, it's a horizontal leg press, so if your gym only has a 45* Leg Press, or Vertical Leg Press, your sort of screwed. Now, I just stood in front of the sled, which is more like a really thick (we're talking 1.5" at least) Barbell. Load the weight up like a standard BB, but due to it being pivoted and you only pull on it, you can load it up more than with BB Rows. On BB Rows, I do 225 for 6 sloppy reps. With the Leg Press Row, I do 275 for 6 perfect reps. Stand in front of the machine and grab on. Depending on where you want to hit your back, you have to adjust your body-not your arms like BB Rows. Move back, move forward. Happened that I wanted to pull to my lower abs a la Dorian, so my body stance was right at the base of the machine where the crossbeam (for the machines balance) is. A couple of times I put my toes on top of it, but that didn't feel too comfortable, so I just left them pushing into the crossbeam. Other than that, just PULL! I could feel it in my lats instantly, whereas with BB Rows, my lower back is heavily involved for obvious reasons. Peg Press Rows are like a cross between a Hammer Strength Machine Row, and a Cable Pulley Row. But much less pressure on your back than the latter, and better feel than the former. Did this make sense, Tim?
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Post by youngblood on Mar 3, 2005 17:30:37 GMT -5
Congrat on your Personnal Record! Man, that was some heavy weight!! Mo Thanks Mo!!! (That's not short for Maureen is it? ) It was a bit heavy, but today was a good day, you know where almost no matter what you lift, you know it's "LIGHTWEIGHT!!!!" www.notorious9.net/lightweight.htm
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Post by Tim Wescott on Mar 3, 2005 20:04:34 GMT -5
Yes,thank you sir.........I don`t have access to that type of leg press.
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Post by Intensity on Mar 3, 2005 22:15:16 GMT -5
Thanks Mo!!! (That's not short for Maureen is it? It was a bit heavy, but today was a good day, you know where almost no matter what you lift, you know it's "LIGHTWEIGHT!!!!" www.notorious9.net/lightweight.htmAfter seeing the last Coleman's video i started to scream "Light weight babyyyyy" after every set... but after 8 month of therapy i finally stopped ... and then, you sent me that awesome site of Coleman's scream man that was not a great idea (a least, not for my training partner!!) Thank you! Mo (for Maureen ) Maureen?? hey wait a minute, Maureen is a girl's name, true? So let say that it's Mo for Maurice... (In french it could be a first name... is that posible that in english it's only a familly name? so many question in a single post... )
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Post by youngblood on Mar 3, 2005 22:24:17 GMT -5
Yes, Maureen is a female name. That's why I found it so funny, and hence the knee-slapping smiley>>>> Glad you liked the Ronnie Coleman sounding board, Maurice/Mo.
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Post by youngblood on Mar 4, 2005 14:48:24 GMT -5
Power Day for Chest....followed with some routine work for the forearms.....
Flat DB Press: 3min Rest 201 Tempo
110x6 120x5 120x3- Felt great on these, a little off kilter with balance, but pushing the weight was good. I got 5 reps with the first set of 120's, and that is not including the initial "kick rep." Second set I only got three though, not including the "kick rep" either. Still, progress!
HS Iso Incline Press: 3min Rest 301 Tempo
275x6 315x5 315x4- Last set I was pushing with I my might and I got stuck half way through #5, and was trying to "will the weight up," but to no avail I eventually watched it start to drop on me. :Rant:
Flat Flyes: 3min Rest 401 Tempo
65x6 75x6 80x5-Good sets here. It felt weird lifting these "smaller" DB after doing the 120's, but I did what I could.
HS Forearm Machine: 2min Rest 101 Tempo
(Over hand) 45x50 55x50 65x40 65x40
(Underhand) 45x50 55x40 55x30
One Arm DB Rev Curl (Palm up): 1min Rest No tempo
25x10 30x10 35x10
Hold DB's For One Minute: 60x 45 Secs
Tried to hold them as long as possible, but that didn't last too long. I could have held them a bit longer but I didn't feel like it.......I'm an adult, I can make that decision if I want!!! :Happy Spinner:
About an hour....downed the Nitromine Shake and was off.......
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Post by Tim Wescott on Mar 4, 2005 16:44:59 GMT -5
Damn good workout dude......I`m really impresssed with those flyes.
I think the most I`ve ever used was the 70`s for 5-6 ..........I get this mental block that I might tear a pec,which is not a good visual.
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Post by youngblood on Mar 4, 2005 19:25:38 GMT -5
The other day I noticed something was missing from my journal. My diet, or at least what I eat on a daily basis. I decided I'll post it here, but I'm not looking for critiques or anything. Just to show everyone what I eat, how much and explain some of my theories behind why I eat and when I eat what I eat. I'll only explain my diet while I'm working, not like this week while I'm on vacation and able to eat whatever whenever. First Meal- 5am, as soon as I wake up: 4 Scoops protein powder (generally MuscleMilk by Cytosport)....I generally like to wake up with about 75g of protein or more. If I'm using something that's low in fat, like HDT's ProBlend55, I'll throw in some Half&Half to add fat/calories. I'm on a lower carb diet, trying to take in no more than 120g of carbs, and I attempt to have that goal be more like 80g. The around 2.5 hours later Second Meal: At a grocery store where I'll be for the day. Cottage Cheese (large tub) 4% milkfat and sunflower seeds to add as a topping. Wash it down with a Diet Dr. Pepper or Diet something or other. Easy, conveniant and I can have this on the way to my next store while I drive. Another 2.5 hours later Third Meal: Same as above Depending on what time it is, I'll either repeat the above, hold off till the proper time, or have a deli roasted chicken and take a break. Yes, I buy the entire roasted chicken and eat the whole thing, again washing it down with a Diet something or other. I figure the chicken is a good 100+g of protein alone, and I eat the skin (I can hear the ooh's and ah's now!!!). Two hours later Fourth Meal: Same as above This is usually my last meal, while I'm at stores. Most of the time I skip it being full from the chicken, or I'm actually at home. My job allows us to go home as long as our work is done properly. Even if we finish in under 8 hours (I hardly every get 6, let alone 8) we get eight hours pay. So sometimes I'll grab a protein bar, maybe some more cottage cheese, or the usual thing I get a bag of beef jerky. Again, quick, easy and I can eat it on the way to the next store. Wash it down with diet something or other. Most of the time I'm home by this point. If I am...... (Yep, two more hours later!) Fifth Meal: At home Can of tuna, chunk lite (due to the mercury, which I'm not sure if it exists after so many conflicting reports) but I've grown to like chunk lite, whereas I used to think it looked like wet cat food. I'll put a tblspn of BBQ sauce on top of the tuna, and wash that down with 44+oz of water. I proceed to take a nap at this point. Wake up for "meal six." I down 5 Nitromine tabs and a serving of BCAA's, the latter being a new addition. I use to take 10 Nitromine, but I cut back to 5, and added 5 to my PW routine, and saw better results this way. I also take some VPX CEX, which I have to drink an extra 24oz of water, and they prefer you to take in an additional 16oz after the 24oz (which I feel I do at the gym), that's 40oz of water, beside the 12oz or so I drink with the BCAAs (and I can't mix the two/three, horrible taste!!!). Workout, all the while drinking from the water fountain (about 5-10sec each trip) between each set and certainly every other set. Immediately PW: Either I swallow 15 Nitromine tabs and follow that with about 8oz of H20 from the fountain, or I drink a Nitromine shake, consisting of two scoops of powder and 24oz water. I follow the shake up with another 16oz of water to clean the bottle and gobble whatever powder was stuck to the sides of the bottle from the first helping. About 35min after workout is completed (I just wait for the pump to dissapate): Meal Seven: Off to KFC I go (I actually call on my cell from the gym to "warn them" I'm coming.) I order 15 Colonel Strips (aka Crispy strips), and put hot sauce on them. Last I checked, when I was eating 12 at a time, this was a 1600cal meal in itself. With 160g protein, 60g or so of carbs, and too much fat for the average person to have a heart attack. Wash this down with another 44oz water, sometimes more. Two hours later: Meal Eight: At home once again Protein Shake of another 75g protein, and probably 30g of fat, not many carbs. Usually it's 3-4 scoops of protein. Sometimes I'll throw in a couple of raw eggs to thicken the shake, and add some extra protein. Two hours later: Meal Nine: Final meal right before bed This is 99% of the time, more cottage cheese. Again, 4% milkfat and some BCAA's powder with as little water (so I'm not up pissin' all night!). Then I hit the sack. I have no real idea how many calories this amounts to, but one time over the summer, I sat down to figure out that days diet, and it came out to 4900 calories. I stepped on the scale that day as well, and I had lost two pounds!!! Meaning, I eat a ton, but I'm even more physical at my job carrying 1600lb loads of ice cream during the peak season x7 stores a day. Very physically grueling, and that's a reason I can eat so much. Hope you all "got a kick out of" my diet. If you guys didn't die from a heart attack first. :Fridge: :Fridge: :Fridge: :Fridge: :Fridge:
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Post by youngblood on Mar 7, 2005 15:43:34 GMT -5
Here we are again, this time, a second week of Power for Arms....
Parallel Dip Machine: 3min Rest 401 Tempo
220x6 250x6 270x4- I love the way my tri's pump to this machine! But the only drag, is that when I use the entire stack (270), I can't get all my reps when I start the machine from it's starting position. Too hard to initiate movement, and I never can get someone for the 30secs that I need them.
Magnum Tri-Extension: 3min Rest 401 Tempo
275x6x6 285x5- I'm loving this machine more and more. I failed on the last set, but that's a good thing! I had 2 45's and a 35lb plate on there, hence the poundage.
V-Handle Pressdowns: 3min Rest 401 Tempo
175x6x3 - I added a 25lb plate to the 150 stack, and I still need more weight! Can't add it on though, due to the width of the handles and a bigger plate would stop the stack on it's travel upward.
Standing Alt. DB Curls: 3min Rest 201 Tempo
45x6 50x6 55x6- I normally like to do one arm at a time, or barbells, I don't like how the rest arm is, well resting! Constant movement I think should be employed. But I don't do this often, more as a boredom reliever.
Ez Bar Rev Curls: 3min Rest 401 Tempo
70x6 80x6 85x6- Could have gone a bit heavier on the last set, well all sets actually, but I decided to just relax with bicep training for awhile. They grow like my legs-no matter what I do as long as I do it. So I've cutback here and there in order to keep them where they're at for the time.
One Arm DB Spider Curls: 3min Rest 401 Tempo
35x6 40x6- These killed me, not sure if I could do another set if I wanted to.
Some old man was walking across the gym floor today, and I happened to look up at him for literally a half of a second. I looked away, but it was too late. I noticed he'd already made me his target. He's always seemed a little "out there," and constantly makes comments like "Just wait till your my age" or, as he said to me today, "It doesn't get any easier." Thanks Gramps. I think I knew that. But I bit my tongue and came up with a decent response for him- "I make it get easier" and I was lucky that was all it took to get him out of my surroundings. Normally I keep my head down.....especially if there's a cute girl around :Treadmill Fall:
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Post by Vikingjoe93 on Mar 7, 2005 20:01:38 GMT -5
The other day I noticed something was missing from my journal. My diet, or at least what I eat on a daily basis. I decided I'll post it here, but I'm not looking for critiques or anything. Just to show everyone what I eat, how much and explain some of my theories behind why I eat and when I eat what I eat. I'll only explain my diet while I'm working, not like this week while I'm on vacation and able to eat whatever whenever. First Meal- 5am, as soon as I wake up: 4 Scoops protein powder (generally MuscleMilk by Cytosport)....I generally like to wake up with about 75g of protein or more. If I'm using something that's low in fat, like HDT's ProBlend55, I'll throw in some Half&Half to add fat/calories. I'm on a lower carb diet, trying to take in no more than 120g of carbs, and I attempt to have that goal be more like 80g. The around 2.5 hours later Second Meal: At a grocery store where I'll be for the day. Cottage Cheese (large tub) 4% milkfat and sunflower seeds to add as a topping. Wash it down with a Diet Dr. Pepper or Diet something or other. Easy, conveniant and I can have this on the way to my next store while I drive. Another 2.5 hours later Third Meal: Same as above Depending on what time it is, I'll either repeat the above, hold off till the proper time, or have a deli roasted chicken and take a break. Yes, I buy the entire roasted chicken and eat the whole thing, again washing it down with a Diet something or other. I figure the chicken is a good 100+g of protein alone, and I eat the skin (I can hear the ooh's and ah's now!!!). Two hours later Fourth Meal: Same as above This is usually my last meal, while I'm at stores. Most of the time I skip it being full from the chicken, or I'm actually at home. My job allows us to go home as long as our work is done properly. Even if we finish in under 8 hours (I hardly every get 6, let alone 8) we get eight hours pay. So sometimes I'll grab a protein bar, maybe some more cottage cheese, or the usual thing I get a bag of beef jerky. Again, quick, easy and I can eat it on the way to the next store. Wash it down with diet something or other. Most of the time I'm home by this point. If I am...... (Yep, two more hours later!) Fifth Meal: At home Can of tuna, chunk lite (due to the mercury, which I'm not sure if it exists after so many conflicting reports) but I've grown to like chunk lite, whereas I used to think it looked like wet cat food. I'll put a tblspn of BBQ sauce on top of the tuna, and wash that down with 44+oz of water. I proceed to take a nap at this point. Wake up for "meal six." I down 5 Nitromine tabs and a serving of BCAA's, the latter being a new addition. I use to take 10 Nitromine, but I cut back to 5, and added 5 to my PW routine, and saw better results this way. I also take some VPX CEX, which I have to drink an extra 24oz of water, and they prefer you to take in an additional 16oz after the 24oz (which I feel I do at the gym), that's 40oz of water, beside the 12oz or so I drink with the BCAAs (and I can't mix the two/three, horrible taste!!!). Workout, all the while drinking from the water fountain (about 5-10sec each trip) between each set and certainly every other set. Immediately PW: Either I swallow 15 Nitromine tabs and follow that with about 8oz of H20 from the fountain, or I drink a Nitromine shake, consisting of two scoops of powder and 24oz water. I follow the shake up with another 16oz of water to clean the bottle and gobble whatever powder was stuck to the sides of the bottle from the first helping. About 35min after workout is completed (I just wait for the pump to dissapate): Meal Seven: Off to KFC I go (I actually call on my cell from the gym to "warn them" I'm coming.) I order 15 Colonel Strips (aka Crispy strips), and put hot sauce on them. Last I checked, when I was eating 12 at a time, this was a 1600cal meal in itself. With 160g protein, 60g or so of carbs, and too much fat for the average person to have a heart attack. Wash this down with another 44oz water, sometimes more. Two hours later: Meal Eight: At home once again Protein Shake of another 75g protein, and probably 30g of fat, not many carbs. Usually it's 3-4 scoops of protein. Sometimes I'll throw in a couple of raw eggs to thicken the shake, and add some extra protein. Two hours later: Meal Nine: Final meal right before bed This is 99% of the time, more cottage cheese. Again, 4% milkfat and some BCAA's powder with as little water (so I'm not up pissin' all night!). Then I hit the sack. I have no real idea how many calories this amounts to, but one time over the summer, I sat down to figure out that days diet, and it came out to 4900 calories. I stepped on the scale that day as well, and I had lost two pounds!!! Meaning, I eat a ton, but I'm even more physical at my job carrying 1600lb loads of ice cream during the peak season x7 stores a day. Very physically grueling, and that's a reason I can eat so much. Hope you all "got a kick out of" my diet. If you guys didn't die from a heart attack first. www.cosgan.de/images/smilie/nahrung/c085.gif[/img] [/quote] I would die of a stroke eating that. I can't eat crappy for 2 days without putting weight on.
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Post by youngblood on Mar 8, 2005 22:14:06 GMT -5
Power Day for legs, and that is just what it was- Power being drained from my already tired state. Last night I'm up at about 10:30pm, think "Tomorrow is my day off, I can sleep in." Then I see my phone blinking saying I have a call from my boss. At that hour? I'm either in trouble, or something serious has/about to happen. Well, it was the latter, for some reason a co-worker had to go to the ER and I was needed to cover for him. No sleeping in for me! I only got about 5.5hrs sleep. Not nearly enough for me! Anyway, enough of my bit*hing.....and onto the workout! BB Squats: 3min Rest 201 Tempo 285x5 300x4 300x5- I started a bit lighter, as my right knee didn't feel right on the warm-ups. It turned out to be fine though. I grabbed a spotter for my last set, and that's why I got five, not because he helped me, but I just felt great (more so than set two) on that set. I may have gone for #6, but after rep 4, he says to me "How do you want to be spotted?" so I told him (armpits) and then decided to rack the weight, otherwise, I'm was happy. Horizontal Leg Press: 3min Rest 201 Tempo 490x6 580x6x6- Wow, I needed the same spotter, just to help me "unrack" the weight. Due to the tightness of the machine, I needed help with that weight. I also felt like I gave birth to an elephant. My gym was really hot and muggy today- they didn't open the garage door to air it out. Machine Leg Press: 3min Rest 401 Tempo 280x6 300x6 350x6- I liked this machine. I only did it because I was soooo whupped from the sleep and the days work I didn't want to do Hacks or Front Squats etc... Nice machine though. Super Lying Leg Curls: 3min Rest 201 Tempo 160x6 180x5* 190x5* - Told you I'd break my PR last week, and this week I did it. Not once, but twice!!! ;D Stiff Leg Deadlifts: 3min Rest 401 Tempo 185x6x3- Nothing to write about here, light stretch between sets, that's all. Seated Leg Curls: 3min Rest 201 Tempo 180x6x2 200x6- This machine makes me feel it in a different spot-a bit lower down- than the other seated leg curl machine. When I do this, I feel like my hams will end up like Art Atwood, not a bad thing at all! Standing Calf Raises: 3min Rest 401 Tempo 200x6x2- I called it a day after this. I was talking too much, and I was at an hour and a half at this point. I was too tired, and I'm going to sleep in about 45min after I write this. Shower, and I'm.....
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Post by youngblood on Mar 10, 2005 22:29:07 GMT -5
Well, after a long and hard day at work, I attempted to nap but couldn't. So I downed some Nitromine pills, and off to the gym I went with a good feeling that great things would happen.
Rack Deadlifts: 3min Rest 201 Tempo
405x6 455x6 455x3- A new best! Last week, I only got 3-4 and this week I did two sets, one complete set. I don't know what happened on the 3rd set. Only thing I really remember is that the straps were cutting into my hands so badly, but my back also couldn't pull the bar of the pins. I was semi-tempted-depending on how the 3rd set went, to throw on 495 just to see what it felt like. But I decided it wouldn't be wise.
DB Pullovers: 3min Rest 301 Tempo
100x6 105x6x2- Good sets here. I think I'm going to lighten these and use 100's as my top weight for awhile, since I can do the higher weight, but I lose the great feeling in my lats if I go any higher.
Horizontal Leg Press Rows: 3min Rest 201 Tempo
225x6 275x6x2- I used different feet positioning this week from set to set. It seemed to help with where the bar was pulled. I was trying to get it nice and low, for the lower lats.
Chins: 3min Rest 201 Tempo
Bwx6x3- Just something to stretch out them lats.
1 Arm DB Upright Rows: 3min Rest 20X Tempo
50x6 60x6 70x6- I love these. Can't do them too often though, since my elbows are tender with this one. I think it's the explosive movement, as well as the extreme bent position the elbow is in at the finished position (near the ear).
Smith Machine Shrugs: 3min Rest 201 Tempo
225x6x3- Just did them to do them.
In between all the Trap exercises, and starting prior to doing traps, I worked abs. I did Decline Sit-ups, Rope Crunches in the 3min Rest period (as Tim would know- Staggered Sets). Probably did about 10 sets total there. In between the Smith Shrugs I did Hanging Leg Raises, of 8 reps. Did 3 total sets there. My grip was fried by this point and I almost fell off the bar on the last set- WITH MY LEGS IN FRONT OF MY FACE!!! Ouch! :Head Bash:
Off to :Mickey Deez: ....well, KFC but Tim couldn't find that icon......
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Post by youngblood on Mar 13, 2005 19:35:39 GMT -5
A few days late for the entry, but the workout was on time. Last Power day for three weeks, today is Chest.
Incline DB Press: 3min Rest 201 Tempo
100x6 105x4 105x3- Felt very good. I got all the reps I wished, except the last set. But the last time I did these (over a month ago) I only got five reps, on one set, and that was with the help of a spotter and having a "lift off."
Avenger Flat Bench Machine: 3min Rest 401 Tempo
225x6 275x6 275x4- I prefer this machine more than I do BB Benching. It hits my pecs really well, and it's different than a Hammer Strength machine. Just good overall.
HS Decline Press: 3min Rest 401 Tempo
225x6 (too light) 275x5 (just about right) 315x3 (barely got that third-too heavy)
I was overzealous, but still did what I wanted. This machine is odd, and I can't feel like I got a full contraction at all.
Incline Flyes: 3min Rest 401 Tempo
60x6 70x6 80x3- Ouch.
HS Forearm Machine: 1.5min Rest 101 Tempo
Over: AMAP, Rest, Under:AMAP, Rest Over:AMAP Rest, Under: AMAP Rest, Over:AMAP, Rest, Under: AMAP
One Arm DB Flexor Curls: 1min Rest 101 Tempo
35x10 35x6 35xAMAP
All done, took about an hour. Came home, slept. Next workout is tomorrow, 9am....anyone want to join me? :Coffee:
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Post by Tim Wescott on Mar 13, 2005 19:42:33 GMT -5
good lifting YB.........are those incline flyes done on a machine or with dumbells......that`s some heavy ass weight!! :Rocker Dude:
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Post by youngblood on Mar 13, 2005 22:41:06 GMT -5
Those are freeweight DB Flyes. Heavy weight, I suppose. For me, yes. Ronnie Coleman? It's a warm up for his curls! And I was doing those Incline Flyes on about a 40* angle or so. Two notches up from the lowest setting. Just to hit my upper upper chest.
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