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  1. #1
    ddp2727's Avatar
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    T400,winnie,clen,T3 cut cycle Log

    Not sure on exact date of start bf% will be ultimate deciding factor there. Have everything on hand starting out. I have a surplus of T400 around 12,000 mg so that is why I'm using the T400 instead of prop. This will be my first go around with Winnie so I'm excited to see how my body responds to it. Also my first bout with T3. If you can't tell I want to be back down below 5% and rock hard. I've been below 5% twice before but never while on cycle so I'm excited to see how much different I look there too. Starting stats 5"10' 218 14%. I would like to start the gear when I hit 10% for ultimate success. I will repost my stats the day I actually put the first thing into my body. After my last log and looking at others logs I realized my log sucked. So inspired mainly by boxa06's log and how detailed it is, I assure you I will at least keep a better daily log so others can see if this cycle is something they would want to try out.
    Diet:
    Right now taking in 2700 cals @ 50/40/10 break down. Carbs are ALL coming from oats, brown rice, beans, and greens. Fats all coming from fish &raw oils. Proteins egg whites, fish, chicken, turkey, lean beef, powder in pinches. After the 1st 3 weeks I'll reevaluate my stats and adjust cals from there. Also a cheat day will be incorporated every week starting on the 4th week as well. I will be taking full advantage of this day my concentration on protein and carbs and not worried as much about fats.
    Splitonce I start gear)
    Chest,tris,abs
    Back & bis
    Legs & abs
    Shoulders & tris
    Bis & back
    Off
    Off
    Cardio will be 45-60 6 days a week mostly morning fasted cardio but some days that will not be possible. On these days it will be done following workouts. Tris will be hit harder on shoulder day due to less triceps work on the shoulder routine as compared to chest routine. 1st back & bis day will be mostly back pulling motions with a moderate biceps routine. The 2nd will be mostly deads and shrugs with an intense biceps routine.

    The layout:
    1-12 T400 @ 400/wk
    4-12 Winnie @50/ed
    4-12 hcg @ 250 twice/wk
    7-12 clen starting @ 20mcg/day going up to 160mcg/day. Starting keto 1st day of the 3rd week and running through with the rest of my clen.
    7-12 T3 staring at 50mcg/day going up to 125mcg/day and ramping down to 25mcg/day
    PCT:
    Nolva:40/40/20/20
    Clomid:100/100/50/50

    Feel free to chime in with your opinions and questions guys.

  2. #2
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    Looking back over some of my old diet logs it is looking like 3-19-12 will be a tentative start date. Diet is going great right now, not too many cravings for things I don't need. Cardio and workouts are going well right now too. Nothing overly intense but still going to failure on a lot of sets.

  3. #3
    ddp2727's Avatar
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    Diet and body fat is right on track. Will be starting this coming Monday! Questions about anything be sure and ask guys.

  4. #4
    fvm19 is offline New Member
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    Good luck and keep us posted on your results. One question where did you get your clen from? I've been trying to find a legit site but so far no luck. Thanks for any help

  5. #5
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    Quote Originally Posted by fvm19
    Good luck and keep us posted on your results. One question where did you get your clen from? I've been trying to find a legit site but so far no luck. Thanks for any help
    Careful on your questions regarding sources. You are in the clear on this one because I use the AR-R site which there is a banner for at the top of page so we are allowed to talk about them. I've used their clen before and it is for sure G2G.

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    Thanks and you're right about sources.

  7. #7
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    DAY 1
    Starting stats 210 @ 11%. Arms @ 18.75 chest @46.5.

    Diet 100% on track right now. Didn't get much sleep last night. My daughter was up with an ear infection and cutting teeth. Took in a little more coffee than normal due to it. Also didn't do fasted cardio due to it either. I did 45 minutes on elliptical after my workout tonight. Did my first pin of T400 @ 200mg today. Will pin again on Thursday. First time I've used an 18g to draw been missing out on the easiness. That makes a huge difference. Also used the smallest needle I've ever used to inject 23g 1inch. That was completely a breeze as well. I will never go back to doing it the old way again.
    Workout today:
    Chest:
    Barbell bench 4 sets (225x15)(245x11)(245x9)(255x7)
    Cable crossover 3 sets (37.5x12)(37.5x10)(32.5x10)
    Incline dumbbell presses 3 sets (90x8 )(90x9)(90x8 ) drop set (60x4)
    Tris:
    Overhead extension 3 sets (100x15)(100x14)(100x11)
    Rope pull downs 3 sets (60x10)(60x10)(60x10) drop set(30x5)
    Abs:
    Orchordians 3 sets (20)(20)(20 slow reps
    Rope crunches 3 sets (70x15)(70x15)(70x15)
    Hanging leg raises 3 sets (20)(20)(19) slow reps.
    Last edited by ddp2727; 03-19-2012 at 08:52 PM.

  8. #8
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    Day 2:

    Injection site is slightly sore but nothing a little walking doesn't cure. Diet was a little off today, had to take in a meal repla***ent due to getting stuck at work for too long. Fasted cardio was done this morning. 45 minutes of a brisk walk. Discovered today that I didn't have as much T400 as I thought, only got enough for 7 weeks. Got in touch with my guy and got 2000mg of prop picked up so I'll finish out the last 5 weeks with prop.
    Workout:
    Back:
    Shrugs 4 sets (365x15) (405x12) (495x8 ) (455x10)
    Barbell rows 3 sets (185x10)(185x10)(185x10)
    Deads 3 sets (315x8 ) (365x5) (315x8 )
    Dumbbell rows 3 sets (100x12)(100x12)(100x12)
    Bis:
    Seated dumbbell curls 3 sets (50x10)(50x10)(50x9)
    Dumbbell hammers 3 sets (65x8 )(60x8 )(55x8 )drop set (40x4)
    Last edited by ddp2727; 03-20-2012 at 07:21 PM.

  9. #9
    DanB is offline Banned
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    Good work and good log so far bro

    Keep it up, Im very interested in your progress from this

    Can I ask you, why 5% are you competiting?

    I havnt been that low myself yet either but I understand it is very difficult to try maintain, and say 8% would be alot more managable unless your just dropping down for a show or something similar. . . . .

  10. #10
    DanB is offline Banned
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    And also your workout split is a bit unconventional, but I'm guessing that you know your body and this is a tried and tested split for you and not a first shot at training bodyparts twice per week, because you prob know that it could be counterproductive unless you already know from previous experience that you respond well to it and still have sufficient time to recover . . .

  11. #11
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    Best of luck, I look forward to tracking your progress.

  12. #12
    ddp2727's Avatar
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    DanB in response to both your questions. 5% is a percent that I achieved naturally twice before. The first time I didn't know what I was doing and looked flat and dry. Also I was not prepping for a show I was just cutting and it came off so easy that I never thought I was that low. One day a local pro BB said something about how low my bf was. So he checked it with some calipers and it was 5%. He then told me that it was next to impossible to put any size on at that percent so I went back up. The next time I hit 5% I knew more about what I was doing stayed full and looked really good. Stayed there for about 1 week and eased out of it. After that week I gained so fast for about 6 weeks that I loved it. So 5% is my number in which I can compare myself to best. I actually plan on staying closer to 9-10% once I hit 5% though.

    The next question about my split. You are 100% correct I have tested and tried this before. This is a split used only for a shock and it will only last for 3-4 weeks. In this case probably 3 weeks. Certain body parts of mine get to where they "gas out" and my form suffers during my normal split. I've found that 3-4 weeks of this split gets them outta that funk. My normal split that gives good results is
    Chest/abs cardio
    Back cardio
    Legs/abs (no cardio day)
    Shoulders cardio
    Bis/tris/abs cardio
    HIIT cardio
    cardio

    Normal cardio being 40-60 minutes of treadmill,elliptical, or stationary bike.
    This split is my go to split for normal work. So about the time my test is kicking in I will be swapping back over.

    Thanks for the concerns, it's questions like these that have gotten me the knowledge I've gotten so
    Far.

  13. #13
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    Quote Originally Posted by HavocGuns
    Best of luck, I look forward to tracking your progress.
    Thanks man, and thanks for your service too! What branch did you serve with?

  14. #14
    DanB is offline Banned
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    Quote Originally Posted by ddp2727 View Post
    DanB in response to both your questions. 5% is a percent that I achieved naturally twice before. The first time I didn't know what I was doing and looked flat and dry. Also I was not prepping for a show I was just cutting and it came off so easy that I never thought I was that low. One day a local pro BB said something about how low my bf was. So he checked it with some calipers and it was 5%. He then told me that it was next to impossible to put any size on at that percent so I went back up. The next time I hit 5% I knew more about what I was doing stayed full and looked really good. Stayed there for about 1 week and eased out of it. After that week I gained so fast for about 6 weeks that I loved it. So 5% is my number in which I can compare myself to best. I actually plan on staying closer to 9-10% once I hit 5% though.

    The next question about my split. You are 100% correct I have tested and tried this before. This is a split used only for a shock and it will only last for 3-4 weeks. In this case probably 3 weeks. Certain body parts of mine get to where they "gas out" and my form suffers during my normal split. I've found that 3-4 weeks of this split gets them outta that funk. My normal split that gives good results is
    Chest/abs cardio
    Back cardio
    Legs/abs (no cardio day)
    Shoulders cardio
    Bis/tris/abs cardio
    HIIT cardio
    cardio

    Normal cardio being 40-60 minutes of treadmill,elliptical, or stationary bike.
    This split is my go to split for normal work. So about the time my test is kicking in I will be swapping back over.

    Thanks for the concerns, it's questions like these that have gotten me the knowledge I've gotten so
    Far.
    Hitting 5% naturally, shit Im jealous now haha

    Sounds like you know what your doing, be sure to keep the log going, I'll be following. . . .

  15. #15
    ddp2727's Avatar
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    Quote Originally Posted by DanB

    Hitting 5% naturally, shit Im jealous now haha

    Sounds like you know what your doing, be sure to keep the log going, I'll be following. . . .
    Don't be jealous man. It was mostly stupidity the first go around. The second time I must say I was fairly impressed with myself though. I like to think I know what I'm doing but sometimes I wonder, however I try to never stop learning. No doubt I will for sure keep the log going through PCT and a few updates afterwards so everyone can see how PCT worked.

  16. #16
    Brohim's Avatar
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    5% naturally is great. I will be following to learn some of your trick's. I think my cal's are too low. Need to do more cals and more cardio. Doing 200/175/50 right now about 2100 cal's @ 185lbs.

  17. #17
    Brohim's Avatar
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    [QUOTE=ddp2727;5946305] My normal split that gives good results is
    Chest/abs cardio
    Back cardio
    Legs/abs (no cardio day)
    Shoulders cardio
    Bis/tris/abs cardio
    HIIT cardio
    cardio

    Normal cardio being 40-60 minutes of treadmill,elliptical, or stationary bike.
    This split is my go to split for normal work. QUOTE]

    You do the cardio split or do you do it right after your resistance training?

  18. #18
    ddp2727's Avatar
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    Brohim,

    As far as your diet goes I've always been able to break through the 7-8% mark through carb cycling. Look into that and give it a thought. As to your next question I'm not sure I understand it 100% but I'll give the answer that I think answers it. When cutting that is the split I follow. I try and do all my cardio as morning fasted cardio but sometimes my job, daughter, or other personal things prohibits that so I do it following my weights. I do take my PWO shake prior to doing the cardio if I do it after my weights. When I'm bulking or "maintaining" I only do cardio 3-4 days a week. Hope that answers the question man.

  19. #19
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    DAY 3

    I'm fairly certain that the injection site was slightly sore this morning before my shower but once I got out I didn't notice any discomfort the remainder of the day. Diet was mostly spot on today, I think I may have taken in too much salt, been crazy thirsty all day but have finished off 3 gallon of water so I know its not dehydration. Cardio was done post workout (50 minutes stationary bike). Ive been driving around 4.5 hours a day here lately for work and it showed on legs today. My lower/mid back was screaming at me. But we have a girl in the gym that does shows( not a pro) and she gave me some "inspiration".
    Workout:
    Legs:
    Squats 4 sets (275x12)(315x9)(315x9)(315x9)
    Barbell split leg lunges 3 set (275x10)x3 each leg
    Hamstring curls 3 sets (160x10)(160x10)(160x9)
    Leg extensions 3 sets (210x15)x3
    Abs:
    Rope crunches 3 sets (60x15)x3
    Russian twist 3 sets (25x30seconds)x3

  20. #20
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    DAY4

    Did another 200mg t400 today. Went smooth no issues. Pinned left felt. No cardio of any kind was performed today. Not planned just couldn't make it happen on my schedule today. Did a better job than yesterday on diet. Only thing is I thought 1/4 cup was 2 table spoons when it is more. I was measuring out my olive oil and took in 1/4 cup instead of 2 table spoons. Had a little bit of that dehydrated felling for part of the day but it left me around noon today. Still getting good sleep at night but we will see how that continues once clen /T3 gets cranked up. Also my plan at start isn't right. The clen/T3/Winnie will all start the first day of week 5 not 4.

    Workout:
    Shoulders:
    Seated dumbbell presses 4 sets (65x12)(80x9)(90x7)(85x8 )
    Front dumbbell raises 3 sets (40x10)(40x10)(40x10)
    Side lateral raises 3 sets (25x13)(25x14)(25x14)
    Rear raises 3 sets (35x11)(35x11)(35x11)
    Tris:
    Skull crushers 3 sets (105x12)(105x12)(105x12)
    V bar push downs 3 sets (97.5x12)(97.5x12)(97.5x12)

  21. #21
    DanB is offline Banned
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    I was just reading your cycle again, are you not using any form of a.i?

    Are you hoping the winny will help when you add it or just dont feel the need?

  22. #22
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    Quote Originally Posted by DanB
    I was just reading your cycle again, are you not using any form of a.i?

    Are you hoping the winny will help when you add it or just dont feel the need?
    I've got ldex on hand I've never had to run it in the past but do have it on hand. However on my next cycle I'm thinking I will be running it in my winter bulk (prop/NPP) as I want to keep those 19nors at bay. And I have been looking more into the hardness they can provide while cutting but haven't heard any first hand if that is true? Do you have any experience adding them and notice that it helps with that?

  23. #23
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    DAY 5

    Injection site is good no soreness today. Got in the fasted cardio this morning (45 min elliptical). Diet was good I did slip in some guacamole with diner however.
    Workout:
    Back:
    Lat pull down 4 sets (180x12)(180x12)(180x12)(180x11)
    Pull ups 3 sets (11)(11)(10)
    Bis:
    Seated alternating curls 3 sets (55x10)(60x9)(65x7)
    Hammers 3 sets (65x8 )x3
    Cambered bar 2 sets (125x8 ) (125x7)
    High cable curls 2 sets (47.5x10)(47.5x10)
    Abs:
    Rope crunches 3 sets (60x15)x3
    Scissor kicks 3 sets @ 45 seconds.

  24. #24
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    DAY 6

    Slept in today so I woke up and ate and did cardio around 11:00 a.m (1 hour treadmill). Diet was strong today and tasty (took in a lot of red meat) almost at every meal lol

  25. #25
    DanB is offline Banned
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    Quote Originally Posted by ddp2727 View Post
    DAY 5

    Injection site is good no soreness today. Got in the fasted cardio this morning (45 min elliptical). Diet was good I did slip in some guacamole with diner however.
    Workout:
    Back:
    Lat pull down 4 sets (180x12)(180x12)(180x12)(180x11)
    Pull ups 3 sets (11)(11)(10)
    Bis:
    Seated alternating curls 3 sets (55x10)(60x9)(65x7)
    Hammers 3 sets (65x8 )x3
    Cambered bar 2 sets (125x8 ) (125x7)
    High cable curls 2 sets (47.5x10)(47.5x10)
    Abs:
    Rope crunches 3 sets (60x15)x3
    Scissor kicks 3 sets @ 45 seconds.
    why not hit your back from more angles??

    some sort of row and a stiff arm pull down i.m.o

    and you seem to know your stuff so why no deads or rack pulls?

    just wondering? because you do more for your bi's then your back, im the opposite

    its late but i can post my back routine tomorrow if you want? i have improved it massively since joining this board and seen substantial gains

  26. #26
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    Quote Originally Posted by DanB

    why not hit your back from more angles??

    some sort of row and a stiff arm pull down i.m.o

    and you seem to know your stuff so why no deads or rack pulls?

    just wondering? because you do more for your bi's then your back, im the opposite

    its late but i can post my back routine tomorrow if you want? i have improved it massively since joining this board and seen substantial gains
    Yea bro post it up. But to give a little insight might look over my back routine on day two. I focus more on mid back with rows, deads, & shrugs and only do a light biceps work that day, then the second day on my split I discus on lats and do more for bis. Also keep in mind I only stay on this split for 3-4 weeks. My normal back routine is more a combination of those two days. Thanks for keeping track so far though.

  27. #27
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    DAY 7

    Fasted cardio performed today (50 min brisk walk, with my great Dane). Diet was 100% today no veering off and timing was perfect. Weekly stat update to come on day 8 log.

  28. #28
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    DAY 8


    Great nights sleep last night. Diet was strong today, cardio was done after weights tonight (50 min elliptical) pin went smooth today. Pinned 200 mg T400 in left glute.

    Stats 1 week in

    209. 11% Arms18.75 chest46.5

    Workout:
    Chest:
    Barbell bench 4 sets (225x14)(245x10)(255x10)(275x7)
    Incline dumbbell press 3 sets (90x8 )(90x9)(90x8 )
    Pec deck 2 sets (205x12)pause some lady stole my machine(205x12)
    Overhead pull downs 3 sets (80x8 )(80x8 )(80x8 )
    Tris:
    Overhead dumbbell extensions 3 sets (100x15)x3
    Rope pulls owns 3 sets (97.5x9)x3

  29. #29
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    powder in pinches...what do you mean by that

  30. #30
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    Quote Originally Posted by Brohim
    powder in pinches...what do you mean by that
    I paint for a living. Sometimes I misjudge times and the only protein source I have is powder. Therefore I use protein powder when in a pinch.

  31. #31
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    good luck, as ill b following u now n proli creating my own detailed log. rite now im n a notebook monitoring weight, bodyfat, mood swings, workouts, and im telling you seeing this stuff on paper makes u feel proud. also it helps wen ppl compliment. but ill b looking for ur tips n trix bro. good luck again!

  32. #32
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    DAY 9

    Diet was great.....for 1/2 a day. I developed a killer headache that Tylenol didn't help at all. So when I got home the wife had spaghetti fixed so I smashed a nice sized plate of that and almost instantly the headache went away. I picked up some taurine for when I start my clen today. Cardio was performed after weights (50 min elliptical). Left glute is slightly sore from injection.
    Workout:
    Back:
    Shrugs 5 sets (405x12)(455x10)(455x10)(495x8)(495x7)
    Deads 4 sets (315x9)(365x7)(365x7)(405x4)
    One arm dumbbell rows 3 sets (100x14)(100x14)(100x11)
    Bis:
    Chambered bar curls 3 sets (125x10)x3
    High cable curls 3 sets (32.5x10)x3

  33. #33
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    Quote Originally Posted by jpowell
    good luck, as ill b following u now n proli creating my own detailed log. rite now im n a notebook monitoring weight, bodyfat, mood swings, workouts, and im telling you seeing this stuff on paper makes u feel proud. also it helps wen ppl compliment. but ill b looking for ur tips n trix bro. good luck again!
    Thanks jpowell. I know I'm ready for my cheat days to kick in on my diet, not much longer, just this upcoming Friday.

  34. #34
    DanB is offline Banned
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    Quote Originally Posted by ddp2727 View Post
    Yea bro post it up. But to give a little insight might look over my back routine on day two. I focus more on mid back with rows, deads, & shrugs and only do a light biceps work that day, then the second day on my split I discus on lats and do more for bis. Also keep in mind I only stay on this split for 3-4 weeks. My normal back routine is more a combination of those two days. Thanks for keeping track so far though.
    deads or weighted pull ups, i alternate each week and pyramid weight down to a 2 rep max
    close grip (semi-supinated, palms face eachother) lat pull down - 2 warm up 2 working with dropsets
    barbell bent over row with reverse grip - 3 working sets
    seated row machine (legs high and pull as low as possible) - 3 working sets with static holds on every rep
    straight arm lat pull down - 3 working sets 1 to complete failure and then done

    I like this because I feel it hits lats from every angle, shrugs are done with shoulders

  35. #35
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    Quote Originally Posted by DanB

    deads or weighted pull ups, i alternate each week and pyramid weight down to a 2 rep max
    close grip (semi-supinated, palms face eachother) lat pull down - 2 warm up 2 working with dropsets
    barbell bent over row with reverse grip - 3 working sets
    seated row machine (legs high and pull as low as possible) - 3 working sets with static holds on every rep
    straight arm lat pull down - 3 working sets 1 to complete failure and then done

    I like this because I feel it hits lats from every angle, shrugs are done with shoulders
    I've done a few routines very similar to this. I actually like it on paper very much. My back doesn't seem to respond to that many sets (not including shrugs). Seems like 9-11 is my max when it comes to working sets. Any suggestions on how to break into more sets bc I love back day man, I feel like I actually get bigger each rep. I swap up shrugs from back day to shoulder day. Typically when I'm going heavy on deads I hit shrugs shoulders.

  36. #36
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    Well you just said it, its all about what your body responds to, I find if I done that routine just straight sets with max weight it dosnt feel all that special, but with the dropsets and static holds my lats feel huge from the pumps, if nothing else try the straight arm pull downs, do it with the rope and start with palms facing eachother, by end of rep palms facing down, if this makes sense? m302 imola told me to do this instead of straight bar and its alot better, pause for 2-3 secs on every rep and you should really feel it, low/medium weight and as slow as possible

    same with the seated rows, i only do it with a low weight and if i was doing 301 style reps i could do 15 reps no problem but with the static holds you can really feel your lats engaging to hold the weight and its a real struggle by rep 7-8 ( i think it was dukkit that put me on to this )

    this is what works for me, but one thing i will say it that since i dropped the weight on all my row exercises and focused on form i feel it alot more

    then for bi's all i do it close grip weighted chins and one arm dumbell preacher curls with dropset and forced reps, so im opposite to you

    more sets for back and less for bi's everybody different, but them 2 back exercises a try and see what you think

    actually there is a thread in the workout forum called the exercise clinic, it was started by somebody that is now gone but if you post in there dukkit usually respinds to it and he knows his stuff, mabey go there and see if he has any insight for you
    Last edited by DanB; 03-28-2012 at 11:16 AM.

  37. #37
    ddp2727's Avatar
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    Quote Originally Posted by DanB
    Well you just said it, its all about what your body responds to, I find if I done that routine just straight sets with max weight it dosnt feel all that special, but with the dropsets and static holds my lats feel huge from the pumps, if nothing else try the straight arm pull downs, do it with the rope and start with palms facing eachother, by end of rep palms facing down, if this makes sense? m302 imola told me to do this instead of straight bar and its alot better, pause for 2-3 secs on every rep and you should really feel it, low/medium weight and as slow as possible

    same with the seated rows, i only do it with a low weight and if i was doing 301 style reps i could do 15 reps no problem but with the static holds you can really feel your lats engaging to hold the weight and its a real struggle by rep 7-8 ( i think it was dukkit that put me on to this )

    this is what works for me, but one thing i will say it that since i dropped the weight on all my row exercises and focused on form i feel it alot more

    then for bi's all i do it close grip weighted chins and one arm dumbell preacher curls with dropset and forced reps, so im opposite to you

    more sets for back and less for bi's everybody different, but them 2 back exercises a try and see what you think

    actually there is a thread in the workout forum called the exercise clinic, it was started by somebody that is now gone but if you post in there dukkit usually respinds to it and he knows his stuff, mabey go there and see if he has any insight for you
    I will add in the straight arm lats for a couple rounds like the sound of that one. I pretty well do the same thing on seated rows you do. Idk if my feet would be classified as high or not I get a good pump in lats and midtraps though. I am working on doing more 12-15 rep range I just have a hard time staying true to it and motivated. However my body likes em at that range but I don't know if it does over a long period of time bc like I said I haven't been able to stay true to it for much longer than 4 weeks.

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    DAY 10

    Good night sleep last night. No headaches today so diet was 100%. One of the best days so far if you take into account timing of meals. Fasted cardio done this morning 1 hr brisk walk with my great Dane ( man I love that dog btw). Felt really good all day. Sex drive has really started to pick up a little today nothing crazy I'll say it is from the test if it happens 2 more days in a row. Got another 200mg T400 coming my way in the morning. Really starting to get anxious to start the Winnie. Mostly worried about the dry joints but I'm trying to keep that thought from entering my head bc I'm a huge believer in mind over matter. Also anxious just outta pure curiosity as this will be my first run with Winnie. Also I'll be adding @ least 1 new site to inject in since I'll be sticking ED. Really thinking I'll go with pecs right now. Might try bis or tris if chest isn't enough spots.
    Workout:
    Legs:
    Squats 5 sets (275x12)(275x12)(275x12)(315x7)(315x7)
    Leg extensions 3 sets (205x8 )(205x8 )(205x8 )
    Split lunges 3 sets (90'sx10)x3
    Leg curls 3 sets (140x9)x3
    Abs:
    Rope crunches 3 sets (70x15)x3
    Ochardians 3 sets (25)(25)(25)

  39. #39
    jpowell is offline Banned
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    wat is an ochardian?

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    Quote Originally Posted by jpowell
    wat is an ochardian?
    Hell I know the spelling isn't correct bc my iPhone has it underlined with the red line lol but it doesn't offer any other way to spell it. Let me explain it I'm sure you know what it is as it is called many other things. Ass on bench crunch up and bring knees up at same time.

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