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Tuffy
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Re: NEED TO GROW! 2016/07/26 21:23:57 (permalink)
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toke
Nice one Dan, glad to hear your back on track..

Cheers Rory
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Tuffy
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Re: NEED TO GROW! 2016/07/27 23:22:17 (permalink)
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DAY 17 - 27/7
 
Rest day today for me and Codie, so we went to look at a car but alas the search continues as he wouldn't budge on price. It seems like it's going to take a while to find the right one.
 
Did loads of work on the house too as I have a big piece of bespoke furniture to build in the lounge and some more of the parts turned up today. Sofa is being delivered tomorrow, so it's starting to take shape. Unfortunately the delivery slot for the sofa is bang when we train but I am looking forward to training for the first time in months, so I am not letting it stop me.
#42
Tuffy
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Re: NEED TO GROW! 2016/08/03 12:40:55 (permalink)
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DAY 18 - 28/7
 
Once again I have neglected my journal but not for any other reason than being super busy!! Everything going well, training consistently and diet is spot on. I am writing this a week on but will catch up with each day until today.
 
DIET
Back on to my training diet today.
 
TRAINING
The start of my new training split today!! 
 
This session will become Monday's but I wanted to hit the hardest one this week.
 
I underestimated on a few of the exercises but I did not want to push too hard as I had no knee support and they had been a bit dodgy. The plan is to progress each week by beating the log book with reps or weight. 
 
Leverage Leg Press
360kg x 10
360kg x 8
 
Barbell Squat
120kg x 9
120kg x 7
 
Leg Press (narrow feet) 
200kg x 17 (too light)
280kg x 12 (too light)
 
Leg Extension 
95kg x 10
95kg x 8
 
Adductor
55kg x 10
55kg x 10
 
Seated Leg Curl 
35kg x 21
35kg x 20
 
Glute Kickbacks
40kg x 18
40kg x 17
 
Calf Press
150kg x 20
130kg x 16
post edited by Tuffy - 2016/08/09 23:01:43
#43
toke
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Re: NEED TO GROW! 2016/08/03 13:12:47 (permalink)
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Serious leg session dude..
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Tuffy
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Re: NEED TO GROW! 2016/08/03 13:29:03 (permalink)
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DAY 19 - 29/7
 
Body is broken already and well in need of the weekend rest.
 
DIET
Training day diet today.
 
TRAINING
The first of my upper sessions today and this one was pull focus with the lighter stuff on push movements. 
 
This is the first time I have performed deadlifts in years and it was bloody hard!!
 
Pendlay Row
120kg x 8
120kg x 7
 
Leverage Pulldown
160kg x 12
160kg x 7
 
V-Bar Pulldown 
80kg x 11
80kg 8
 
Deadlift 
160kg x 8
160kg x 8
 
Incline Machine Press
50kg x 24
50kg x 18
 
Cable Crossover
7.5kg x 21
7.5kg x 18
 
Dumbbell Lat Raise
14kg x 21
14kg x 18
 
Cable Rear Delt
5 plates x 15
5 plates x 15
 
Tricep Pushdown
40kg x 10
30kg x 12
#45
Tuffy
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Re: NEED TO GROW! 2016/08/04 21:56:08 (permalink)
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DAY 20 & 21 - 30/7 & 31/7
 

This Week Weight - 111.4kg
Start Weight - 115.4kg (-4kg)
Last Week Weight - 112.6kg (-1.2kg)
This Week Waist - 95.5cm 
Start Waist - 99cm (-3.5cm)
Last Week Waist - 99cm (-3.5cm)
 
Was well in need of a rest from training this weekend - body in bits!! Feel I have made great progress though returning to what I was before my week long binge. I am still hoping to recomp more as I continue on this diet which in effect should have me piling on weight.
 
Just made Enchiladas for dinner on Saturday and had a few treats with Codie. On Sunday I did a gammon roast. I was going to stick no carb and say no to the roast spuds and Yorkshires but I am offseason and allowed to be fat 
 
Looking forward to next week and getting a full 4 days in on this new routine!!
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Tuffy
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Re: NEED TO GROW! 2016/08/04 22:03:28 (permalink)
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DAY 22 - 1/8
 
I woke up in a shtty mood but I wasn't going to let it get to me this week!! Too much to do and lazing about won't get me there.
 
DIET
Training diet today, nothing new and still loving it!
 
TRAINING
This week we are starting with what should be Thursday's session as we did Monday & Tuesday last week. After a rest this weekend, we will resume next week with the quad focus session intended for Monday.
 
We both found today pretty exhausting but it is on paper a much easier session than the other lower body session. 
 
SLDL
120kg x 9
120kg x 8
 
Dumbbell SLDL (partials)
40kg x 9
40kg x 8
 
Abductor
60kg x 14 (too light)
70kg x 10
 
Pull Through 
30kg x 8
25kg x 9
 
Smith Calf Raise
120kg x 12
140kg x 10
 
Leg Extension 
50kg x 25
50kg x 18
 
Smith Squat
30kg x 15
30kg x 15
 
Dumbbell Lunge
8kg x 18
8kg x 16
 
#47
Tuffy
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Re: NEED TO GROW! 2016/08/04 22:09:24 (permalink)
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DAY 23 - 2/8
 
Legs are in bits today! That session yesterday was horrible 
 
DIET
Training diet today.
 
TRAINING
I have been looking forward to the upper push focus session and was well up for smashing some big weights. I was pretty surprised how much the first 2 exercises hampered my shoulder press strength and was quite embarrassed by my efforts. Great session though and another sore one!! 
 
Leverage Chest Press
180kg x 10
180kg x 7
 
Incline Barbell Bench Press
105kg x 12
105kg x 8
 
Leverage Shoulder Press
110kg x 8
110kg x 8
 
Dumbbell Upright Row 
18kg x 14
22kg x 10
 
Seated Cable Row
45kg x 20
45kg x 18
 
Pulldown 
50kg x 15
40kg x 16
 
Straight Arm Pressdown
20kg x 15
17.5kg x 15
 
High Row
30kg x 17
30kg x 15
 
Dumbbell Hammer Curl
20kg x 13
20kg x 11
#48
Tuffy
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Re: NEED TO GROW! 2016/08/04 22:10:58 (permalink)
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DAY 24 - 3/8
 
Rest day today but no rest from business at the moment. Went to view a premises today which was superb, so I need to get moving now to try and get things finalised and finally start building the dream.
 
DIET
No carbs today.
 
TRAINING
Rest...
#49
Tuffy
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Re: NEED TO GROW! 2016/08/04 22:21:03 (permalink)
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DAY 25 - 4/8
 
Had a busy day today with a meeting at the bank and the start of a complete overhaul of my website. I have decided to completely redo it in preparation for the coming venture. It is going to take me hours and hours but will keep me occupied whilst I get through all the red tape involved with getting my premises. I also got some new trainers too 
 
Attachments are not available: Download requirements not met
 
The white ones for my little boy 
 
DIET
Back on to my training diet today.
 
TRAINING
This is the big one and both Codie and myself were already aching from the session on Monday before we started.
 
I knew there were some PB's on the cards today though and I am happy with my progress. I got myself some knee sleeves and they worked a dream. 
 
Leverage Leg Press
360kg x 12 (+2 reps)
360kg x 10 (+2 reps)
 
Barbell Squat
120kg x 11 (+2 reps)
120kg x 10 (+3 reps)
 
Leg Press (narrow feet) 
320kg x 14 (+120kg - too light)
320kg x 12 (+40kg - too light)
 
Leg Extension 
95kg x 10
95kg x 9 (+1 rep)
 
Adductor
55kg x 13 (+3 reps)
55kg x 11 (+1 rep)
 
Seated Leg Curl 
35kg x 22 (+1 rep)
35kg x 22 (+2 reps)
 
Glute Kickbacks
40kg x 21 (+3 reps)
40kg x 18 (+1 rep)
 
Calf Press
150kg x 20
130kg x 18 (+2 reps)
post edited by Tuffy - 2016/08/09 23:01:25

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#50
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Re: NEED TO GROW! 2016/08/05 12:55:14 (permalink)
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Some awesome sessions Dan, good to see you got your mojo back!
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Re: NEED TO GROW! 2016/08/09 22:21:18 (permalink)
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Ox
Some awesome sessions Dan, good to see you got your mojo back!


Cheers Dave, just slowly getting my strength up... No injuries this year please 


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Re: NEED TO GROW! 2016/08/09 22:29:52 (permalink)
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DAY 26 - 5/8
 
I still haven't got into the habit of updating this daily as I sit here 4 days later... 
 
DIET
Training day diet today.
 
TRAINING
Feeling pretty beat up, both myself and Codie were not feeling up for this one. I started disappointingly with the rows feeling very heavy and I felt form wasn't 100%. Smashed the pulldowns though and ended up having a productive session.
 
Taking it nice and easy with the deadlifts as it is literally years since I did them and was only ever into 5-6 reps max, so 8-12 is a killer. I have decided unless I am feeling really strong, I will stick to the same weight until I hit 12 reps for these.
 
LOWER BACK NOW SHAGGED!!
 
Pendlay Row
120kg x 9 (+1 rep)
120kg x 8 (+1 rep)
 
Leverage Pulldown
170kg x 11 (+10kg)
170kg x 7 (+10kg)
 
V-Bar Pulldown 
85kg x 10 (+5kg)
85kg 8 (+5kg)
 
Deadlift 
160kg x 9 (+1 rep)
160kg x 9 (+1 rep)
 
Incline Machine Press
55kg x 25 (+5kg)
55kg x 15 (+5kg)
 
Cable Crossover
7.5kg x 25 (too light)
10kg x 16 (+2.5kg)
 
Dumbbell Lat Raise
16kg x 20 (+2kg)
16kg x 15 (+2kg)
 
Cable Rear Delt
5 plates x 15
5 plates x 15
 
Tricep Pushdown
40kg x 13 (+3 reps)
40kg x 10 (+10kg)
#53
Tuffy
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Re: NEED TO GROW! 2016/08/09 22:36:01 (permalink)
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DAY 27 & 28 - 6/8 & 7/8
 
This Week Weight - 111.5kg
Start Weight - 115.4kg (-3.9kg)
Last Week Weight - 111.4kg (+0.1kg)
This Week Waist - 95.5cm 
Start Waist - 99cm (-3.5cm)
Last Week Waist - 95.5 (same)

This weeks measurements may be a little distorted as we went out last night for drinks with the in-laws. No deviation from the diet but a good few shandy's (minus the lemonade). I woke up on Saturday feeling ok and had my salmon and eggs as usual which sorted me out in time to go through posing practice with a client.
 
Not much to report this weekend other than I eat too much on my cheats and have decided to calm it down purely due to the fact they make me feel like sht!
 
I weighed 118.5kg on Sunday night... Yes, thats 7kg gained in 36 hours 
#54
Tuffy
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Re: NEED TO GROW! 2016/08/09 22:39:43 (permalink)
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DAY 29 - 8/8
 
Slept in today and felt pretty pants... Not the best way to start the week, so no more drinking or being a pig on a Sunday night!!
 
DIET
I felt a bit ropey all day without appetite, so I only had 4 meals and a shake totalling 2350 calories and sub 50g carbs.
 
TRAINING
Aside from feeling rubbish and unable to get decent nutrition in, I was still very achey and listened to my body opting to take the day off.
#55
Tuffy
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Re: NEED TO GROW! 2016/08/09 23:01:10 (permalink)
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DAY 30 - 9/8
 
Feeling much better today but I fell asleep on the sofa last night and didn't wake until 12.30pm... Much needed but apart from feeling a little groggy at first it has done me the world of good.
 
DIET
Not quite my main training diet today as I got up too late and would have been squeezing the meals in, so I stuck to the plan but had much less. I missed my chicken salad as I trained an hour and a half after I got up, then I realised I hadn't made my meals for the week and had to come up with something quick PPWO, so had oats, syrup and whey. After that I had my usual meal minus the greek yoghurt and blueberries but it was late by this point, so I missed my steak and broccoli and just had my bedtime meal.
 
Just under 4000 calories, so I won't be withering away!!
 
TRAINING
We switched the order to that which I intended with the toughest session as the first of the week. We are going on holiday on Thursday (last minute plan) and taking the kids as a surprise, so only 2 days training this week. Tomorrow we will hit upper (push) as we have only done that session once.
 
On holiday I will train each day but although we're staying in a 5* hotel, the gyms are never amazingly well equipped, so it will be more volume than intense and heavy.
 
Today I was awesome!! I was well up for it and feeling much better in terms of aches etc after my long sleep. I OD'd a bit on pre workout but it just pushed me even harder and I was really pleased.
 
This may seem like nothing but I smashed a big milestone today... 
Since tearing my quad (the first time) in 2013 I have never leg pressed heavy (or any quad movement for that matter). Since then I have kept my reps to 12-15 and never gone any lower for fear of tearing it again. I slowly worked up last season from 200kg week by week and reached 400kg x 15 reps and was over the moon! 
Today I did 400kg x 15 with ease, so decided to up the weight and managed max reps on 440kg meaning I will up this again next time. This puts me within 60kg of the weight that put me off going heavy for years.

 
Leverage Leg Press
400kg x 15 (+40kg)
440kg x 10 (+80kg)
 
Barbell Squat
120kg x 12 (+1 rep)
120kg x 10
 
Leg Press (narrow feet) 
360kg x 12 (+40kg)
360kg x 9 (+40kg)
 
Leg Extension 
95kg x 10
95kg x 10 (+1 rep)
 
Adductor
55kg x 15 (+2 reps)
55kg x 15 (+4 reps)
 
Seated Leg Curl 
35kg x 25 (+3 reps)
40kg x 20 (+5kg)
 
Glute Kickbacks
40kg x 25 (+4 reps)
40kg x 21 (+3 reps)
 
Calf Press
150kg x 20
150kg x 14 (+10kg)
#56
Tuffy
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Re: NEED TO GROW! 2016/09/02 08:47:10 (permalink)
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I'm so sht at keeping this updated guys... Sorry!
 
Lots been going on though, so I kinda have an excuse...
 
We ended up taking the kids on holiday which was a last minute decision, well about a week, so suddenly I had a million things to get done before being ready to go.
 
I came back from holiday ill with a cold and the usual souvenir from Turkey and the like  So I didn't train at all until this week and was only managing 1 meal a day, so I am a stone lighter. I feel better for this though and think I look better too as I was a right fatty.
 
I started back on my diet and training this week and it has been awesome!! Appetite isn't what it was, so i'm force feeding the calories in but training has been great and I am getting stronger.
 
So 11th I went on holiday until the 18th, then had one of my clients compete in his first show (placed 3rd and qualified for finals), was ill until 28th, so no training and that brings us to this week.
 
I will update the training for this week later on today as I am currently finishing a business plan... It is all go!! Feel like I am slowly getting there though and the dream is almost a reality.
#57
Tuffy
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Re: NEED TO GROW! 2016/09/05 18:57:03 (permalink)
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DAY 50 - 29/8
 
Leverage Leg Press
460kg x 12 (+60kg)
460kg x 7 (+20kg)
 
Barbell Squat
140kg x 10 (+20kg)
140kg x 8 (+20kg)
 
Leg Press (narrow feet) 
380kg x 10 (+20kg)
380kg x 10 (+20kg)
 
Leg Extension 
95kg x 12 (+2 reps)
95kg x 10
 
Adductor
60kg x 15 (+5kg)
60kg x 12 (+5kg)
 
Seated Leg Curl 
40kg x 20 (+5kg)
40kg x 15
 
Adductor
50kg x 21
50kg x 22
 
Calf Press
150kg x 21 (+1 rep)
150kg x 15 (+1 rep)
 
 
DAY 51 - 30/8
 
Pendlay Row
120kg x 12 (+3 reps)
120kg x 8
 
Leverage Pulldown
170kg x 11
170kg x 7
 
V-Bar Pulldown 
85kg x 10 
85kg 7
 
Deadlift 
160kg x 10 (+1 rep)
160kg x 9
 
Incline Machine Press
55kg x 25
55kg x 17 (+2 reps)
 
Cable Crossover
7.5kg x 22
10kg x 16
 
Dumbbell Lat Raise
16kg x 21 (+1 rep)
16kg x 16 (+1 rep)
 
Cable Rear Delt
5 plates x 13
4 plates x 15
 
Tricep Pushdown
40kg x 15 (+2 reps)
40kg x 11 (+1 rep)

 
 
DAY 52 - 31/8
 
SLDL
120kg x 12 (+3 reps)
120kg x 10 (+2 reps)
 
Dumbbell SLDL (partials)
40kg x 12 (+3 reps)
40kg x 10 (+2 reps)
 
Abductor
70kg x 14 (+10kg)
70kg x 12 (+2 reps)
 
Pull Through 
30kg x 12 (+4 reps)
30kg x 10 (+5kg)
 
Smith Calf Raise
140kg x 12 (+20kg)
140kg x 9 (+20kg)
 
Leg Extension 
55kg x 25 (+5kg)
55kg x 25 (+5kg)
 
Smith Squat
30kg x 18 (+3 reps)
30kg x 17 (+2 reps)
 
Dumbbell Lunge
8kg x 26 (+8 reps)
8kg x 28 (+8 reps)
 
 
DAY 53 - 1/9
 
Leverage Chest Press
180kg x 10
180kg x 6
 
Incline Barbell Bench Press
107.5kg x 8 (+2.5kg)
100kg x 8
 
Leverage Shoulder Press
110kg x 12 (+4 reps)
110kg x 7
 
Dumbbell Upright Row 
22kg x 12 (+4kg)
22kg x 10
 
Seated Cable Row
45kg x 22 (+2 reps)
45kg x 18
 
Pulldown 
50kg x 17 (+2 reps)
50kg x 15 (+10kg)
 
Straight Arm Pressdown
20kg x 17 (+2 reps)
20kg x 15 (+2.5kg)
 
High Row
30kg x 22 (+5 reps)
30kg x 25 (+10 reps)
 
Dumbbell Hammer Curl
20kg x 15 (+2 reps)
20kg x 12 (+1 rep)
#58
Tuffy
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Re: NEED TO GROW! 2016/09/05 19:09:09 (permalink)
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DAY 54 - 5/9
As per the post above it has been a busy time over the last few weeks but I have pretty much done all I can for now with my plans for the new business project submitted and it's a case of waiting to see what the next move will be. In the meantime, I will be redoing my website and going through other plans for the business.
 
DIET
Training day diet today.
 
TRAINING
I had an awesome training session today and am smashing through plateaus that I never thought I would after my multiple tears. I am just 70kg away from my all time PB on the leg press and that was for just 6-8 reps, so I can see me smashing that this year. I have also set myself a goal of squatting 4 plates a side for max reps too which I can definitely see happening this year.
 
Leverage Leg Press
480kg x 12 (+20kg)
480kg x 9 (+20kg)
 
Barbell Squat
140kg x 12 (+2 reps)
140kg x 10 (+2 reps)
 
Leg Press (narrow feet) 
380kg x 11 (+1 rep)
380kg x 10
 
Leg Extension 
97.5kg x 10 (+2.5kg)
97.5kg x 10
 
Adductor
65kg x 15 (+5kg)
65kg x 12 (+5kg)
 
Seated Leg Curl 
40kg x 22 (+2 reps)
40kg x 18 (+3 reps)
 
Abductor
50kg x 22 (+1 rep)
50kg x 22
 
Calf Press
150kg x 22 (+1 rep)
150kg x 15

 
#59
Tuffy
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Re: NEED TO GROW! 2017/07/17 15:22:31 (permalink)
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H E R E    W E    G O    A G A I N...
 
 
Rather than start a new journal... Again! I am going to carry on with this one as I am still very much on the same path in terms of my goals and still follow a very similar training style and diet protocol.
 
Some of you may remember me from years ago when I used to post on here regularly. A lot has changed since then and the majority of it this year. A will give a brief account of what has happened in my life since I stopped posting in this journal as it is directly involved with my training / progress.
 
I am writing this journal to give an insight into my preparation for forthcoming competitions in 2018. I hope to qualify for the British Finals and improve my placing from last year.

Here is a little background information...

I qualified for the British Finals in class 2 for the IBFA. I placed 5th in a fantastic line up but I have aspirations of improving on this. I was prepping a female for the finals this year and felt I should have been up there, so I am back on the course towards competing again.
 
I opened my own gym in January this year which took a lot of time and effort with me going most of the work myself. 4 months off training and 16 hour days with very little solid food meant that I lost a lot of my muscle mass and had to work hard to get it back.
 
I became very ill in March and ended up in a coma for 5 days with doctors fearing I would have brain damage after 3 failed attempts to resuscitate me. Recovering from intensive care has its own setbacks. You feel like you're better but you're not. You're weak and inside your body is fighting to get better. This can take up to 18 months but I was told because I was strong before I would recover quicker.
 
I am now back training and doing pretty well. I was trying to cut back a bit because I had a holiday coming, so strength wasn't going to be great but I excelled my expectations and continued to beat the log book in recent months on just 2500 calories per day. This brought about further complications as I was finding it harder than ever to recover and sure enough I got injured. Not a bad injury but hampered my progression none the less.

I have just returned from a great holiday with my GF, so I am ready and raring to go!
 
I was due to have an operation on 11th June as I have had throat / voice issues for almost half a year now. Unfortunately the anaesthetist wouldn't put me under as my symptoms sounded like a heart problem, so back to square one. It effects my breathing making any aerobic exercise impossible and lately menial tasks like walking upstairs have taken my breath away.
 
My plan is to resume my 2500 calorie diet upon returning home and after a few weeks increase the calories by as little as 250 a time. I will base the first increase on my condition but thereafter it will be based on my performance in the gym and weight / condition.
 
I will list my diet, training and supplement use here.
 
I hope this journal is both interesting and informative. It will be an adherence tool to me as I know what I want to achieve next year and it will take dedication.
post edited by Tuffy - 2017/07/23 17:41:07
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