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RE: The Rural Samurai - May 7 2008 22:35:51
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PikeKing
Posts: 2004
Joined: Sep. 16 2003
From: United Kingdom
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was meant to do legs today but still have crazy ass doms from monday
Wed 7/5/08 - Upper Body
A, Ball DB Press
40kg x 10, 10, 10
B, Pullups
+10kg x 5, 4, 4
Pull ups were pretty hard, the press was ok, i still reckon they are easier on the ball than the bench.
A, Single Arm Cable Row
60? x 10
65? x 10, 10
B, Dips
BW x 10, 15
+10kg x 10
Rows were good, felt hard, defiante longer ROM than seated rows I've been doing. Dips were good, I havent done them for a long time as my shoulders didnt like them. Felt fine today, normally feel like my collar bones are gonna explode, not today though. Defiantely good for more weight on them but i@m going to keep them more of a rep exercise.
DB Curl & Press
18kg x 8, 7, 6
this was really hard, very humbling, normally only use this in conditioning routines.
A, Band Scap Raises
2 x 10
B, Band Reverse Flies
2 x 10
both good, did the job
_____________________________
Alwyn Cosgrove - I hate "gurus." In my mind there are only two gurus worth listening to — Yoda and Mr. Miyagi, neither of whom have ever written an arm training article.
My Journal
http://www.muscletalk.co.uk/m_2616845/mpage_1/key_/tm.htm#26
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RE: The Rural Samurai - May 10 2008 20:40:23
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PikeKing
Posts: 2004
Joined: Sep. 16 2003
From: United Kingdom
Status: offline
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Sat 10/5/08 - Legs
Front Squats
85kg x 3, 3, 3, 3, 3, 3,
these went ok, will do more weight next week rather than 5x5 it like last time.
Back Squats
60kg x 20, 20, 20
not entirely sure why i did these, they were pretty challenging actually
BB Walking Lunges
40kg + Bar x 10, 10, 10
these were not pleasant, worst thing was having to turn round after 5 steps as its a small gym.
A, Girls Butt Toner Machine
stack 3 x 10
B, 45 Degree Back Extension
3 x 15
C, Kneeling Cable Crunch
some weight 3 x 15
nice little circuit to finish i really must do more torso work
good sweaty workout in an empty gym that i got paid to do
_____________________________
Alwyn Cosgrove - I hate "gurus." In my mind there are only two gurus worth listening to — Yoda and Mr. Miyagi, neither of whom have ever written an arm training article.
My Journal
http://www.muscletalk.co.uk/m_2616845/mpage_1/key_/tm.htm#26
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RE: The Rural Samurai - May 12 2008 22:47:01
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PikeKing
Posts: 2004
Joined: Sep. 16 2003
From: United Kingdom
Status: offline
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Mon 12/5/08 - Judo
good session tonight, worked some turnover into holds, shame i dont know any yet, i just see someone prone and want to choke them.
drilled uki-goshi and uki-otoshi
then uchikomi doing whatever we liked, as i dont know anything really yet i stuck to o-goshi and ochi-gari.
the classic that always happens to me happened tonight, the more i thought about technique, the worse i got.
then we did some work on balance breaking, balance breaking and turning for a throw, balance breaking going for one throw then another.
finished with seoi-nage into kata-guruma thats was cool
good session, felt like a noob tonight as a lot of session was based around a brown belt grading coming up.
i got winded on a turnover, triangle choked and i kept almost getting cramp in my girlish calves, more strength work for them i think!
my Gi is soaked
and i have already forgotten the name of all those throws
_____________________________
Alwyn Cosgrove - I hate "gurus." In my mind there are only two gurus worth listening to — Yoda and Mr. Miyagi, neither of whom have ever written an arm training article.
My Journal
http://www.muscletalk.co.uk/m_2616845/mpage_1/key_/tm.htm#26
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RE: The Rural Samurai - May 13 2008 21:25:14
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PikeKing
Posts: 2004
Joined: Sep. 16 2003
From: United Kingdom
Status: offline
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Tues 13/5/08 - Upper
W/U - neck flexions, extensions, rotations, prone letter drill
Military Press
70kg x 5, 4, 3
felt really weak on these, sacked it after the 3rd set as mentally i was not doing well.
Hang Clean + Push Press
60kg 6, 5, 5
These were fun, super forearm pump, suddenly crossfits grace doesnt sound much fun!
Pull ups
BW x 5, 5, 5
Not too bad
Chins
BW x 4!
uh oh
Close Grip Pull ups
BW x 2!
****
Seated DB Cleans
3 sets of 10 with some weight
crappy exercise
Plate Pinch Holds
3 x 5kg x max time x 3 sets
Dumbbell End Holds
8kg x max time x 3 sets
couple of grip exercises for my er grip
Ab Circuit:
Reach for toes x 10
Pike ups x 10
Triangle Crunches x 10 each leg
all with a 5kg plate for 3 sets
this hurt a lot
Some neck bridging
my neck is weak
not a great session overall, trained at LA fitness at peak time, not done it for ages, its a zoo, full of skinny little blokes, i was trying to do my cleans with guys walking within inches of me and next thing i know i stuck my ass onto someones head who had put a bench RIGHT behind me and was doing reverse flies, muppets.
_____________________________
Alwyn Cosgrove - I hate "gurus." In my mind there are only two gurus worth listening to — Yoda and Mr. Miyagi, neither of whom have ever written an arm training article.
My Journal
http://www.muscletalk.co.uk/m_2616845/mpage_1/key_/tm.htm#26
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RE: The Rural Samurai - May 14 2008 21:53:25
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PikeKing
Posts: 2004
Joined: Sep. 16 2003
From: United Kingdom
Status: offline
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Wed 14/5/08 - Conditioning
extensive dynamic warm up that left me dripping
BB Complex:
SLDL x 6
Shrugs x 6
Clean x 6
Press x 6
Upright Row x 6
Bentover Row x 6
Snatch x 6
Good Morning x 6
Triceps Overhead x 6
Biceps Curl x 6
Close Grip Bench x 6
Wide Grip Bench x 6
Pullovers x 6
25kg Bar, x 2 sets about 2 mins between sets, executed as quickly as possible.
X-Trainer Intervals
15 secs sprint : 30 secs really slow
resistance 18, incline 15
8 intervals
extensive stretching
sweaty mess x 1
_____________________________
Alwyn Cosgrove - I hate "gurus." In my mind there are only two gurus worth listening to — Yoda and Mr. Miyagi, neither of whom have ever written an arm training article.
My Journal
http://www.muscletalk.co.uk/m_2616845/mpage_1/key_/tm.htm#26
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RE: The Rural Samurai - May 14 2008 22:50:10
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boar
Posts: 9998
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From: Eats Soylent Green and nothing else
Status: offline
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good stuff mate , im really enjoying the judo and like you some of it comes out the other ear immidiatley ,but week after week ,little by little it sticks , although my throwing technique needs lots of practise , i know about 30 throws/chokes etc
as you know conditioning really comes into it during the last few bouts of randori , the other guys are blowin out their asses and the boar keeps goin !!
_____________________________
- A boar doesn't feel pity , or remorse , or fear ,
and it absolutely will not stop. Ever. {my journal}
Take the ball and run with it
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RE: The Rural Samurai - May 14 2008 22:53:15
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PikeKing
Posts: 2004
Joined: Sep. 16 2003
From: United Kingdom
Status: offline
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i find i'm ok conditioning wise during the stand up phases, its on the ground where i feel like i'm dying
_____________________________
Alwyn Cosgrove - I hate "gurus." In my mind there are only two gurus worth listening to — Yoda and Mr. Miyagi, neither of whom have ever written an arm training article.
My Journal
http://www.muscletalk.co.uk/m_2616845/mpage_1/key_/tm.htm#26
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RE: The Rural Samurai - May 16 2008 21:32:41
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PikeKing
Posts: 2004
Joined: Sep. 16 2003
From: United Kingdom
Status: offline
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Fri 16/5/08 - Legs
Dynamic Warm up
A, Band Foot Sweeps
3 x 15
B, Band Side Steps
3 x 10
good warm up, foot sweeps were interesting, never trained hips in that plane before.
Front Squats
a load of warm up sets
90kg x 3, 3, 3, 3, 3, 3
These were good, last set was a bit challenging but definately good for more weight next time.
DB 1 Leg RDL
20kg x 5
24kg x 5, 5
went ok, prefer lower reps on these
Calf Raises
3 x 10
not much to say about these, just trying to strengthen my calfs for Judo.
Ab Circuit:
Plank x 30s, 30s, 30s
Side Plank x 30s/30s, 30s/30s, 30s/30s
Hip Figure 8s 5kg x 16, 20, 30
this was ok, planks were fine, side planks slightly challenging, the figure 8s were all hips no abs really, nevermind, strong hips are important.
a load of static stretching
_____________________________
Alwyn Cosgrove - I hate "gurus." In my mind there are only two gurus worth listening to — Yoda and Mr. Miyagi, neither of whom have ever written an arm training article.
My Journal
http://www.muscletalk.co.uk/m_2616845/mpage_1/key_/tm.htm#26
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RE: The Rural Samurai - May 17 2008 11:05:22
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PikeKing
Posts: 2004
Joined: Sep. 16 2003
From: United Kingdom
Status: offline
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Sat 17/5/08 - Judo
mixed junior and seniors session today as club is hosting a Judo officiating course.
One other senior turned up, which was lucky, otherwise the session could of been a bit pooh.
worked some turnovers into pins/chokes/arm bars
did a bit of ground sparring, i did quite well but thats prob a lot to do with me outweighing my partner by 15-20kg! just muscled him around, once he was mounted he was doomed, tho with restarts he did well,sweeping me while trying pass guard.
did some drilling of throws, i stuck with o-goshi as i still cant seem to get it and as its a fundamental throw, i really need to, its really irritating me now, i dont know why i'm not getting my hips through enough and the more i do it the worse it gets.
did some randori, neither of us managed to get anything off, i thought i had him on a foot sweep at one point and he nearly had me at one point too though in the end it was a stalemate.
was another good session, got my first bloody lip, cool, shows i'm not getting treated with kid gloves anymore
_____________________________
Alwyn Cosgrove - I hate "gurus." In my mind there are only two gurus worth listening to — Yoda and Mr. Miyagi, neither of whom have ever written an arm training article.
My Journal
http://www.muscletalk.co.uk/m_2616845/mpage_1/key_/tm.htm#26
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RE: The Rural Samurai - May 17 2008 19:32:22
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boar
Posts: 9998
Joined: May 2 2004
From: Eats Soylent Green and nothing else
Status: offline
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I find there is always a part of the throw you miss - i seem to forget to really pull the sleeve or bend the knees a little to use the strength of my legs, all the things that make the throw effective !
have you seen the new syllabus (pdf doc) ?
the most annoying thig is the having to grade for a white belt  this goes back to the original colours i think when seniors started on a red , doesnt really matter TBH - learning to break opponents balance and perform some kickass throws is where its at !!
_____________________________
- A boar doesn't feel pity , or remorse , or fear ,
and it absolutely will not stop. Ever. {my journal}
Take the ball and run with it
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RE: The Rural Samurai - May 17 2008 20:48:50
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PikeKing
Posts: 2004
Joined: Sep. 16 2003
From: United Kingdom
Status: offline
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trouble is because i'm bigger than most at my club, if i get the throw half right they still go, which doesnt help, damn skinny buggers
and yes apparently i'm not even a white belt! i am gonna use a bit of string until i pass my white belt grading!
_____________________________
Alwyn Cosgrove - I hate "gurus." In my mind there are only two gurus worth listening to — Yoda and Mr. Miyagi, neither of whom have ever written an arm training article.
My Journal
http://www.muscletalk.co.uk/m_2616845/mpage_1/key_/tm.htm#26
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RE: The Rural Samurai - May 18 2008 18:17:20
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PikeKing
Posts: 2004
Joined: Sep. 16 2003
From: United Kingdom
Status: offline
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Sun 18/5/08 - NHB
Started with a couple of rounds of light sparring to get warm.
Worked some elbows and open handed strike on pads.
Worked blocking of saturday night specials (haymakers).
Worked blocking of said saturday night specials followed by various counter attacks, clinching, throwing striking.
Worked from clinch on head control and moving opponent.
Worked various attacks from your back.
Mount escapes.
Side Control escapes.
Bit of free grappling from escapes.
few rounds of anything goes pads work, kicking, punching, knees, elbows, slaps, takedowns.
good session.
_____________________________
Alwyn Cosgrove - I hate "gurus." In my mind there are only two gurus worth listening to — Yoda and Mr. Miyagi, neither of whom have ever written an arm training article.
My Journal
http://www.muscletalk.co.uk/m_2616845/mpage_1/key_/tm.htm#26
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RE: The Rural Samurai - May 20 2008 20:49:49
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PikeKing
Posts: 2004
Joined: Sep. 16 2003
From: United Kingdom
Status: offline
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Mon 19/5/08 - Upper Body
managed to hurt my left hand/thumb training on sunday, so I had to experiment with what I could do today, couldnt press an empty Oly bar, ended up doing the following
Palms in, Chest Press Machine
70kg x 8
75kg x 8
80kg x 8
85kg x 7
1st time I've used this machine, wasnt bad actually.
CS Incline DB Rows
28kg x 8, 8, 8, 8
These were ok, I felt a need to go heavier really but my hand was an issue.
Cable Reverse Flies
3 x 10??
didnt like this much today
Ab Circuit:
Reach For Toes 5kg 3 x 10
Triangle Crunches 5kg 3 x 10/10
Explosive Sit-ups 5kg 3 x 10
bloody abs, I hate them, these hurt
well not the best workout today, but atleast I got in there and did something.
a day later, it feels much better though I'm prob still going to be limited for tomorrows conditioning workout
_____________________________
Alwyn Cosgrove - I hate "gurus." In my mind there are only two gurus worth listening to — Yoda and Mr. Miyagi, neither of whom have ever written an arm training article.
My Journal
http://www.muscletalk.co.uk/m_2616845/mpage_1/key_/tm.htm#26
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RE: The Rural Samurai - May 23 2008 22:57:00
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PikeKing
Posts: 2004
Joined: Sep. 16 2003
From: United Kingdom
Status: offline
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Fri 23/5/08 - Legs
Dynamic Warm up
A, Band Foot Sweeps
3 x 15
B, Band Side Steps
3 x 10
Front Squats
a load of warm up sets
95kg x 3, 3, 3, 3, 3, 3
these were hard, 6th set was the hardest I've had to work on a squat for ages, also felt like my glutes werent firing.
DB 1 Leg RDL
20kg x 8
24kg x 6, 6
Calf Raise
3 x 10
used more on the machine than last time
Ab Circuit:
Plank 3 x 40s
Side Plank 3 x 40s/40s
I still find side planks really hard
_____________________________
Alwyn Cosgrove - I hate "gurus." In my mind there are only two gurus worth listening to — Yoda and Mr. Miyagi, neither of whom have ever written an arm training article.
My Journal
http://www.muscletalk.co.uk/m_2616845/mpage_1/key_/tm.htm#26
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RE: The Rural Samurai - May 24 2008 20:53:22
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PikeKing
Posts: 2004
Joined: Sep. 16 2003
From: United Kingdom
Status: offline
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Sat 24/5/08 - Judo
another good session, did the normal warm up, then did some turn overs, into pins etc.
quick bit of randori where i got mounted by a black belt, managed to get half guard back so then he went for a choke, luckily time was called.
did a lot of work on kesagatame, various escapes when under it and then some arm locks and chokes for the guy on top.
again i was with a blackbelt, he showed me what to do when a choke is being blocked by punching me in the throat, i tapped to that without the bloody choke!
did some throw practice, tai-otoshi and a sacrifice throw using the foot in the stomach but i'm not sure of the name, nor have i been able to find it online, anyway it was fun.
did some winner stays on throwing, HWs got put by themselves, there was 4 of us, me a white belt, an orange belt, a blue belt and a black belt. I cant really remember much, I know my 1st go in i got owned right away, next time in I got 3 throws/takedowns in a row, 4 attempt i was unable to breathe, and was thrown, tho 1st attempt i end up landing on the guys back, my head definately rotated too far and i got Gi burn on my face, after that i couldnt do anything.
finished with some fitness work!
it was really good today, i find more and more things arecoming together and i can think on my feet a lot more also I find i'm not dying so much due to fitness even if my throat feels like i've been deep throating a herd of donkeys at the moment.
< Message edited by PikeKing -- May 24 2008 21:06:16 >
_____________________________
Alwyn Cosgrove - I hate "gurus." In my mind there are only two gurus worth listening to — Yoda and Mr. Miyagi, neither of whom have ever written an arm training article.
My Journal
http://www.muscletalk.co.uk/m_2616845/mpage_1/key_/tm.htm#26
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RE: The Rural Samurai - May 24 2008 21:08:58
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boar
Posts: 9998
Joined: May 2 2004
From: Eats Soylent Green and nothing else
Status: offline
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Tomoe-nage !
the kesagatame is an awsome pin - when someone gets it right its pretty hard to get out of ,esp when the opponent is really trying !! the weight on the chest is crushing
looks like a productive session mate
_____________________________
- A boar doesn't feel pity , or remorse , or fear ,
and it absolutely will not stop. Ever. {my journal}
Take the ball and run with it
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RE: The Rural Samurai - May 24 2008 21:29:41
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PikeKing
Posts: 2004
Joined: Sep. 16 2003
From: United Kingdom
Status: offline
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dont think its tomoe-nage as this has us laying across the crash mats at the climax of the throw rather than just going back and pulling them over your leg
_____________________________
Alwyn Cosgrove - I hate "gurus." In my mind there are only two gurus worth listening to — Yoda and Mr. Miyagi, neither of whom have ever written an arm training article.
My Journal
http://www.muscletalk.co.uk/m_2616845/mpage_1/key_/tm.htm#26
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RE: The Rural Samurai - May 24 2008 22:24:41
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PikeKing
Posts: 2004
Joined: Sep. 16 2003
From: United Kingdom
Status: offline
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its Yoko-Tomoe-Nage
_____________________________
Alwyn Cosgrove - I hate "gurus." In my mind there are only two gurus worth listening to — Yoda and Mr. Miyagi, neither of whom have ever written an arm training article.
My Journal
http://www.muscletalk.co.uk/m_2616845/mpage_1/key_/tm.htm#26
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RE: The Rural Samurai - May 26 2008 17:37:05
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PikeKing
Posts: 2004
Joined: Sep. 16 2003
From: United Kingdom
Status: offline
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Mon 26/5/08 - Upper Body
Normal upper back & neck stuff to warm up
1A, Thick Bar OHP
Bar + 40kg x 10
Bar + 50kg x 8
Bar + 60kg x 4, 4
Bar + 50kg x 8
1B, Towel Pullups
BW x 8, 8, 6, 5, 5
these 2 went well, pullups seemed a bit easier today!? not done them for a while so maybe the rest from them did me good. The press was ok aswell, I'd of liked to get 5s on the 2 heavy sets, it was close.
2A, Lumberjack Push
20kg x 10
25kg x 10
30kg x 10
2B, Single Arm Cable Row with Rotation
37.5kg x 10, 10, 10
Not done either of these for a while, both felt good, probably needed to go heavier on the lumberjack pushing though.
3A, Driver Landmine
10kg x 5, 5 per side
3B, Kneeling Rollouts
x 5, 5
I was pretty frickin knackered by the time I got to these, could only be arsed to do 2 sets as I was finding them really hard!
good session, air con wasnt working at gym, was soaked with sweat, dont think there was a dry spot on me when I finished.
_____________________________
Alwyn Cosgrove - I hate "gurus." In my mind there are only two gurus worth listening to — Yoda and Mr. Miyagi, neither of whom have ever written an arm training article.
My Journal
http://www.muscletalk.co.uk/m_2616845/mpage_1/key_/tm.htm#26
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