You'll want to read this!

[VASCULAR VINCE]

ronnie..do bent rows work the rear delts enough??? pro bb hernon says rear delt work.... big waste of time...

[VASCULAR VINCE]

ronnie...your opinion of crossfit??? a fad????

[The Titan99]

Holy Mole!!! 24 sets on upper legs!!! That sounds like an Arnold-type workout!!! How would that look anyway? Currently I'm doing Smith machine squats, hack squats and leg press, three sets each, along with 6 sets of seated leg curls. Would you go to 4 sets each then add in something like 4 sets of Smith machine split squats with the step? That would be 22 sets!! I guess you'd want to be taking your day off after that one....

BTW, do you put the step under your front foot or the back foot?

[Ronnie Rowland]

Holy Mole!!! 24 sets on upper legs!!! That sounds like an Arnold-type workout!!! How would that look anyway? 12 sets for quads and 9-12 sets for hams. You would need to train quads and hams on separate days with such volume. Another option would be to train the quads and hams together and do only 6 sets a piece twice a week. I have a competitor using this method now with fantastic results but he's young and a genetic freak to boot. You might try 12 sets for quads and 9 sets for hams. 4 exercise for quads at 3 sets per exercise and 3 exercises for hams at 3 sets per exercise. Currently I'm doing Smith machine squats, hack squats and leg press, three sets each, along with 6 sets of seated leg curls. Would you go to 4 sets each then add in something like 4 sets of Smith machine split squats with the step? That would be 22 sets!! I guess you'd want to be taking your day off after that one....taking 2 days off would be better if you combine quads and hams on same day!

BTW, do you put the step under your front foot or the back foot? Front! And make sure your knees do not travel past your toes!

above

[Ronnie Rowland]

ronnie...your opinion of crossfit??? a fad????It's always been around. They just keep changing the name to re-invent this form of training to sell something. Not a fan at all but some of it is okay for sports training!

above

[Ronnie Rowland]

ronnie..do bent rows work the rear delts enough??? pro bb hernon says rear delt work.... big waste of time...I would disagree with him on this subject matter. Reverse cable flyes are optimal for building the rear delts but if you do rows with a wide grip and elbows flared out while bringing the bar high on the chest (basically a rope pull) it will hit the rear delts pretty hard. Training the rear delts is important for shoulder girdle health!

above

[Ronnie Rowland]

I've mainly been following the Westside template for the bench. 2 bench workouts a week - 1 speed day and 1 max effort day. I was feeling a little overtrained the last few weeks and spaced the workouts about 4-5 days apart rather than the 2 a week. I wasn't running a huge blast just 800 mg test c a week. I wasn't doing any deadlifts and only 1 leg workout a week. 1 or 2 back workouts depending on my work schedule. I am 51 years old so you're probably right on the overtraining. Got any suggestions? I primarily specialize on the bench due to my work schedule and want to do a couple of meets next year. Thanks a bunch Ronnie. Why don't you post your whole training program during reloads and let me take a look. I can tell you that 2 heavy sets on speed day for bench press once a week is all you need at your age. On the endurance phase for your second chest workout of the week you would want to focus on a different chest exercise and do 3-4 sets. Once you hit failure it's time to stop that workout!

Ok Ronnie here goes. I know from what you said above I'm overtraining. My workouts do not have scheduled days for bench and back and legs due to my work schedule. I would try to get 3-4 days between bench workouts. Back was 1-2 times a week and legs usually 1 a week to every 10 days.

Bench Dynamic effort (Speed) day

Bench with bands or chains 8-10 sets of 2-3 reps at 50-70% of 1RM. Currently 400 raw and 500ish with my shirt. Percentage based off raw max. Total weight was 210 to 280 for 8-10sets X 2-3reps

Some kind of shoulder work 3-4 sets of 8-10 reps (Exercises were always different. Shoulder presses, Hammer machine presses, Hammer lateral machine, etc)

Triceps 2-3 sets of 6-8 reps 1 movement (Tricep rollbacks, JM presses, cable work, etc)

Forearm work, Rotator cuff work and abs

Heavy Max Effort day

Heavy Bench work up to a heavy single, double or triple (Floor presses with chains, Reverse band bench or Bench with slingshot or loose shirt or heavy rack lockouts. Always a different exercise. This workout was sometimes replaced by DB bench)

Incline BB or DB 3 sets of 5-10 reps

Shoulder work 3 sets of 8 reps

Rotator cuff work, Abs

Back and Biceps day

Rows of some kind up to a heavy set of 5 (Seated machine, DB, BB, Hammer row machine)

2-3 sets of 8-12reps lat pulldowns (Not real heavy)

4-6 sets of curls (different movement each time)

Abs

Leg Day

Leg presses up to a heavy set of 5 then drop 180 pounds and do 1 set of paused leg presses for 5-6 reps

Leg curls 3-4 sets of 8-10 (Seated or lying)

Calf raises 3-4 sets of 10-15

Abs


Depending on my schedule I could sometimes get all 4 days in in a week. Sometimes the heavy bench day was Monday one week and Wednesday the next week. So that way I did get a day or 2 extra between bench workouts. Overtraining? [B]Definitely over-training for your age! Reduce heavy sets(speed training to only 2-3 work sets on that day. And only do 1 exercise for 2-3 sets on that heavy day. For example, on flat bench press do 2-3 heavy/speed sets and on light chest day do (dumbbell incline presses) do 4-5 sets using a weight that will allow you to do 15 reps for first set without hitting all out failure but close. After each subsequent set you should be down to around 6-8 reps to failure on 4th or 5th set. Only go to all out failure on last endurance set. Rest 4-5 minutes between sets on chest and even more on legs on heavy/speed day. On light/endurance days rest about1 minute between sets. Do not go below 2 reps unless you are peaking for a power lifting meet and that should be done the day of the show. Your deload volume should be your reload volume. You will get stronger doing as I have stated. I've had several people break new power lifting records using the technique above (two of which were new state records for their weight class) but they also had good genetics for power lifting.[/B]

above

[>Good Luck<]

Hey Ronnie,

I've decided to start with the SST method! I will be preparing to do so now - only have one, maybe 2 parts im not sure about... I am just about to finish my 12 week cycle of test cyp @ 500mg weekly and backloaded with 3 weeks of prop @ 400mg weekly to shorten the wait time before PCT would begin. i started this cycle befreo i decided to do SST and so I planned to start pct of clomid 70/35/35/35 and nolva 40/20/20/20 three days after last pin of prop. i used HCG @ 250iu every 3.5 days on shot days and a-dex @.25mg eod for an AI so i will not be using any for pct. what i am wondering is if i should do the pct as planned and then wait the old "time on + pct = time off" before starting with SST reloading and deloading...i mean, i usually stick to my plans but it almost sounds like a waste of pct to me if i just want to jump on sst and be on atleast 20 or 30 weeks of reolading and deloading...that would mean i gotta wait 22 more weeks before i can start SST which sounds like sh!t to me lol

My plan this far for reloading cycle is going to be
Test cyp @ 375mg monday and thursday (750 mg total)
HCG 2 250iu monday and thursday (500iu total)
A-dex @.25 eod or ED as i think i will need the adjustment for this cycle

Deload
test cyp @ 250mg weekly (monday only or split up?)
AI? HCG? not to sure about if i need them for deload?

thanks in advanced for your time and knowledge! Cheers

[The Titan99]

Hey Ron,
Have you ever seen any thing like this? I had a few drinks and my feet swelled up like my Grandmothers!! I'm on some pretty decent doses of AAS including Test, Tren , Masteron , Var, HGH and just recently Halo. Had some swelling issues before but nothing like this. It goes without saying it's a big no go on the booze till the cycles over (Oct 31st). Feel and look fine other than the feet. Not holding much water anywhere else. Have vascularity in abs and all. My first thought was kidney's, although I don't know how. Here's a pic of the poor old dogs...

Jeez, look at the ankle compared to the heel on the left foot. Won't be able to see a competent Doc till after the first of next month.

Why can't this happen to my Biceps? LOL!

[>Good Luck<]

Hey Ron,
Have you ever seen any thing like this? I had a few drinks and my feet swelled up like my Grandmothers!! I'm on some pretty decent doses of AAS including Test, Tren , Masteron , Var, HGH and just recently Halo. Had some swelling issues before but nothing like this. It goes without saying it's a big no go on the booze till the cycles over (Oct 31st). Feel and look fine other than the feet. Not holding much water anywhere else. Have vascularity in abs and all. My first thought was kidney's, although I don't know how. Here's a pic of the poor old dogs...

Jeez, look at the ankle compared to the heel on the left foot. Won't be able to see a competent Doc till after the first of next month.

Why can't this happen to my Biceps? LOL!

Bro, you must be pregnant! LoL jks but my wife always swells like that when she's prego!

Good luck

[The Titan99]

Yea, I know! It looks like a serious estrogen issue. Luckily it's just the feet.

[slimshady01]

Hey Ron,
Have you ever seen any thing like this? I had a few drinks and my feet swelled up like my Grandmothers!! I'm on some pretty decent doses of AAS including Test, Tren , Masteron , Var, HGH and just recently Halo. Had some swelling issues before but nothing like this. It goes without saying it's a big no go on the booze till the cycles over (Oct 31st). Feel and look fine other than the feet. Not holding much water anywhere else. Have vascularity in abs and all. My first thought was kidney's, although I don't know how. Here's a pic of the poor old dogs...

Jeez, look at the ankle compared to the heel on the left foot. Won't be able to see a competent Doc till after the first of next month.

Why can't this happen to my Biceps? LOL!

Titan my good friend I'm praying you make it another 5 years with all that your on almost all year! Take care of yourself buddy need you on these boards.

[The Titan99]

Hey Ron, I'm hearing some bad things about Ansomone. Baseline told me you might be able to shed some light on the thing for me. What I've had from them so far is G2G. If this is inappropriate for this thread could you PM me and fill me in. Like I said, I've been happy so far but I'm spending a lot (like we all are I expect) and can'tafford to take a big hit next time if you know what I mean. Thanks.

[The Titan99]

Titan my good friend I'm praying you make it another 5 years with all that your on almost all year! Take care of yourself buddy need you on these boards.

Yea I know man. October I tend to peak evey year and the doses get a little hairy. Lol! I'm priming after the 31st so It'll go back to somewhat reasonable stacks again. I think I'm taking you and Ron's advice and aim to do a show in Bangkok this time next year if I can stay injury free. Thanks for your concern buddy. I'm watching the BP. Come on out to Thailand if you ever get a chance. They'd love you if you know what I mean...Lol!!

[The Titan99]

Titan my good friend I'm praying you make it another 5 years with all that your on almost all year! Take care of yourself buddy need you on these boards.

Yea I know man. October I tend to peak evey year and the doses get a little hairy. Lol! I'm priming after the 31st so It'll go back to somewhat reasonable stacks again. I think I'm taking you and Ron's advice and aim to do a show in Bangkok this time next year if I can stay injury free. Thanks for your concern buddy. I'm watching the BP. Come on out to Thailand if you ever get a chance. They'd love you if you know what I mean...Lol!!

[Bingaz]

cheers mate !

[slimshady01]

Yea I know man. October I tend to peak evey year and the doses get a little hairy. Lol! I'm priming after the 31st so It'll go back to somewhat reasonable stacks again. I think I'm taking you and Ron's advice and aim to do a show in Bangkok this time next year if I can stay injury free. Thanks for your concern buddy. I'm watching the BP. Come on out to Thailand if you ever get a chance. They'd love you if you know what I mean...Lol!!

Yeah bro for sure you need to compete and put that sauce to some good use. Sure being big is nice but at the end of the day for What?? I'm sure it decreases our life span to some degree when running heavy year round. At least get some trophies on that mantle!

The only thing that keeps me running low dosages is my hair. I'm the guy that would look horrible bald no matter how big I was. I've accepted the fact ill never be big, but trust me I wish I could go heavy at times!

[Ronnie Rowland]

Yea I know man. October I tend to peak evey year and the doses get a little hairy. Lol! I'm priming after the 31st so It'll go back to somewhat reasonable stacks again. I think I'm taking you and Ron's advice and aim to do a show in Bangkok this time next year if I can stay injury free. Thanks for your concern buddy. I'm watching the BP. Come on out to Thailand if you ever get a chance. They'd love you if you know what I mean...Lol!!

Smart move keeping a check on the BP..What has it been running?

[Ronnie Rowland]

[QUOTE=The Titan99;6218620]Hey Ron,
Have you ever seen any thing like this? I had a few drinks and my feet swelled up like my Grandmothers!! I'm on some pretty decent doses of AAS including Test, Tren , Masteron , Var, HGH and just recently Halo. Had some swelling issues before but nothing like this. It goes without saying it's a big no go on the booze till the cycles over (Oct 31st). Feel and look fine other than the feet. Not holding much water anywhere else. Have vascularity in abs and all. My first thought was kidney's, although I don't know how. Here's a pic of the poor old dogs...

Jeez, look at the ankle compared to the heel on the left foot. Won't be able to see a competent Doc till after the first of next month.

Why can't this happen to my Biceps? LOL! WOW! I just seen this Titan. Well it's probably water related but there's always that small chance it could be heart or kidney related. So why don't you take out the test completely, stop drinking alcohol, drink more water and consume less salt for a week and see if it leaves. If it does not go away get checked out by a doctor. My feet/ankles did this after my first 2 shows and I felt very sluggish. Mine was from salt/water/carbs/estrogen rebound. You should not be drinking taking oral steroids or when using high dosages of injectables. Okay? /QUOTE]above

[The Titan99]

[QUOTE=Ronnie Rowland;6227670]

Hey Ron,
Have you ever seen any thing like this? I had a few drinks and my feet swelled up like my Grandmothers!! I'm on some pretty decent doses of AAS including Test, Tren , Masteron , Var, HGH and just recently Halo. Had some swelling issues before but nothing like this. It goes without saying it's a big no go on the booze till the cycles over (Oct 31st). Feel and look fine other than the feet. Not holding much water anywhere else. Have vascularity in abs and all. My first thought was kidney's, although I don't know how. Here's a pic of the poor old dogs...

Jeez, look at the ankle compared to the heel on the left foot. Won't be able to see a competent Doc till after the first of next month.

Why can't this happen to my Biceps? LOL! WOW! I just seen this Titan. Well it's probably water related but there's always that small chance it could be heart or kidney related. So why don't you take out the test completely, stop drinking alcohol, drink more water and consume less salt for a week and see if it leaves. If it does not go away get checked out by a doctor. My feet/ankles did this after my first 2 shows and I felt very sluggish. Mine was from salt/water/carbs/estrogen rebound. You should not be drinking taking oral steroids or when using high dosages of injectables. Okay? /QUOTE]above

OKAY. I got it for sure!! It's started to go away now. I thought maybe it was GH related (10 i.u.'s). That was the first time I ever had my ankles swell. Learned my lesson though, no drinking on orals/reload. Hell, I'm a knat's breath from quitting all together... Thatnks Ron.

[Ronnie Rowland]

Hey Ronnie,

I've decided to start with the SST method! I will be preparing to do so now - only have one, maybe 2 parts im not sure about... I am just about to finish my 12 week cycle of test cyp @ 500mg weekly and backloaded with 3 weeks of prop @ 400mg weekly to shorten the wait time before PCT would begin. i started this cycle befreo i decided to do SST and so I planned to start pct of clomid 70/35/35/35 and nolva 40/20/20/20 three days after last pin of prop. i used HCG @ 250iu every 3.5 days on shot days and a-dex @.25mg eod for an AI so i will not be using any for pct. what i am wondering is if i should do the pct as planned and then wait the old "time on + pct = time off" before starting with SST reloading and deloading...i mean, i usually stick to my plans but it almost sounds like a waste of pct to me if i just want to jump on sst and be on atleast 20 or 30 weeks of reolading and deloading...that would mean i gotta wait 22 more weeks before i can start SST which sounds like sh!t to me lol I would go ahead and begin Slingshot Training while continuing 250 iu of HCG twice a week!

My plan this far for reloading cycle is going to be
Test cyp @ 375mg monday and thursday (750 mg total)
HCG 2 250iu monday and thursday (500iu total)
A-dex @.25 eod or ED as i think i will need the adjustment for this cycle

Deload
test cyp @ 250mg weekly (monday only or split up?)
AI? HCG? not to sure about if i need them for deload? Keep hcg in at 250 iu twice a week during deload. Everything else looks good!

thanks in advanced for your time and knowledge! Cheers

above

[>Good Luck<]

above

Thx ronnie!

[The Titan99]

Hey Ron, I'm going to put my girlfriend on 10 mg of Anavar starting my next reload. Is there anything as far as sides, good or bad I should watch for? Also, should she run it for 8 weeks, deload, then 8 more weeks ala STS? I guess there's no such thing as PCT for women (duh) so couldn't she just cruise indefinitely on Var?

[Ronnie Rowland]

Hey Ron, I'm going to put my girlfriend on 10 mg of Anavar starting my next reload. Is there anything as far as sides, good or bad I should watch for? Also, should she run it for 8 weeks, deload, then 8 more weeks ala STS? I guess there's no such thing as PCT for women (duh) so couldn't she just cruise indefinitely on Var? Have her use 10 mgs on reloads and 5 mgs of deloads if going for size. Females can pretty much cruise on var forever! She could take it as high as 20 mgs in the future during a strict cutting phase and she could go that high for reloads later on down the road to add more lean mass. If she starts getting hoarse have her lower the dosage in half until her body adjust. Too many anabolics could deepen her voice ever so slightly and cause a little hair loss on her head and even increase hair growth on the face but it's very rare with anavar. It usually takes an androgen like test to do such in females.Some females hold a little water weight with anavar until their body adjust. Her sex drive will increase so stay on the cialis!!!

above

[Steve.O]

Slimshady i rarly post and especially not bot meaningless topics but i dare say yor attitude is a breath of fresh air, very wise. Id like to think iv adopted this way of thinkin ova the last 6 months. In yor avi if thts you yor body has outstanding symmertary an definition. Great bi/tri and delt genetics cnt make rest out. Its a head turner. Props t u. No homo btw

[slimshady01]

Yeah that's me in the avi. I've come a long way from years ago. Ill never be that big meso build I work with what I got and try to do it relatively safe. Thanks for the kind words, when I get home from work ill post a pic from 4-5 years ago. I look like I weigh 130 lol.

[mockery]

Hey Ron, have a quick question about using your training method up to and during contest prep.

my dilemma is when i finish my current 20 week sling shot reload/deload, i will have exactly a 8 week period of time before a 14 week show prep.

what would you suggest i do?, in your opinion.

a.) stay off those 8 weeks to take a break.

b.) bridge those 8 weeks with trt dosage

c.) run a third reload and reload then start contest prep

d.) run a 3rd reload/deload and a fourth reload with a possible 4th deload or transition from the 4th reload into the final 6 weeks of training and contest prep.

thanks for all your advice so far in my journey

[Ronnie Rowland]

Hey Ron, have a quick question about using your training method up to and during contest prep.

my dilemma is when i finish my current 20 week sling shot reload/deload, i will have exactly a 8 week period of time before a 14 week show prep.

what would you suggest i do?, in your opinion. Do a 6 week reload and then a 2 week deload to give your body a break then go immediately into contest prep with high volume and intensity!

a.) stay off those 8 weeks to take a break.

b.) bridge those 8 weeks with trt dosage

c.) run a third reload and reload then start contest prep

d.) run a 3rd reload/deload and a fourth reload with a possible 4th deload or transition from the 4th reload into the final 6 weeks of training and contest prep.

thanks for all your advice so far in my journey

above

[mockery]

above

thanks Ronnie, appreciate your time you spend on us.

[slimshady01]

Thanks Ron, You have helped me a ton over last year or 2 and im greatful.

My Health was good last Decembers blood tests, lets see this December how it looks lol. I can complain that im always lethargic and my sleep recently has sucked. Part of me being tired all the time I think has to do with overuse of Caffeine, pre workout.. EC etc. My adrenals are probably shot. Im sure being on test and other compounds a good portion of the year help that as well but i keep doses mostly low compared to others, give blood, cruise on 250 for 6-8 weeks after blasts etc.

anywhere he is a before pic of me a friend texted me the other day along with 2 newer ones. Its im thinking 5-7 years old and its funny because even back then i thought i was swole when i was a pencil neck skinny boy!!

[Ronnie Rowland]

Thanks Ron, You have helped me a ton over last year or 2 and im greatful.

My Health was good last Decembers blood tests, lets see this December how it looks lol. I can complain that im always lethargic and my sleep recently has sucked. Part of me being tired all the time I think has to do with overuse of Caffeine, pre workout.. EC etc. My adrenals are probably shot. Im sure being on test and other compounds a good portion of the year help that as well but i keep doses mostly low compared to others, give blood, cruise on 250 for 6-8 weeks after blasts etc.

anywhere he is a before pic of me a friend texted me the other day along with 2 newer ones. Its im thinking 5-7 years old and its funny because even back then i thought i was swole when i was a pencil neck skinny boy!! You now have big shoulder and arms for your body structure and that's the two body parts that draw the most attention on a guy. Consider yourself lucky!

above

[slimshady01]

Thanks for the compliment..


About my shoulders... My right shoulder somethign is wrong.. I have full range of motion but Bench Press and overhead press like smith machine kills my right shoulder... It hurts more coming down with the weight on say the shoulders press machine then going up..."still hurts going up not as much".. Its like something inside cant supports the weight...

Ive stopped doing over heads for shoulders and still to side raises , reverse cables but I feel like im going to lose size in the one bodypart that looks solid on me.. As benching im going to stick with Decline as this hurts but not as much and i can still go somewhat heavy... I cant do inclines AT ALL...

No idea whats going on because day to day living my shoulder is fine with full range of motion.

Im on a deload now and next week then going to use DECA with lower test.. Im praying this deca will relieve or perhaps heal whatever is going on..

This happened to me years ago but eventually got better..

[Ronnie Rowland]

Thanks for the compliment..


About my shoulders... My right shoulder somethign is wrong.. I have full range of motion but Bench Press and overhead press like smith machine kills my right shoulder... It hurts more coming down with the weight on say the shoulders press machine then going up..."still hurts going up not as much".. Its like something inside cant supports the weight...

Ive stopped doing over heads for shoulders and still to side raises , reverse cables but I feel like im going to lose size in the one bodypart that looks solid on me.. As benching im going to stick with Decline as this hurts but not as much and i can still go somewhat heavy... I cant do inclines AT ALL...

No idea whats going on because day to day living my shoulder is fine with full range of motion.

Im on a deload now and next week then going to use DECA with lower test.. Im praying this deca will relieve or perhaps heal whatever is going on..

This happened to me years ago but eventually got better..You have shoulder impingement and need to lay off bench presses and over head presses for six weeks. Laterals and declines will work just fine to keep your shoulder size. I had to stop flat bench press and overhead presses on the smith machine several years ago and not only has my shoulder pain improved dramatically so has my chest and deltoid development! Once you heal try doing overhead presses with cables on a seated life fitness machine if you have access and your shoulders will grow! Flat bench press and inclines should be tossed to the wind if you have shoulder problems . Instead do declines and a seated decline hammer strength machine with seat down to where arms are at mid chest to hit upper chest but don't let your arms travel back too far or it will over stretch the front delts and create pain. Even better than declines are seated cable chest presses on a life fitness machine and its my number one mass builder for the chest. The shoulder and chest cable machines sit side by side one another at our gym and it's like working with dumbbell but even better because there's constant tension and no awkward lifting of heavy dumbbells. It takes the stabilizers out of the equation and allows me to focus on the target muscle at hand. It spares not only the rotator cuffs but the elbow joints!

above

[mockery]

above

can u find a picture pof this life fitness machine?> i have right impingement too., i have dropped barbell press's so far the dumb bells dont hurt so bad. and i can dip unlike before i couldn't.

[The Titan99]

can u find a picture pof this life fitness machine?> i have right impingement too., i have dropped barbell press's so far the dumb bells dont hurt so bad. and i can dip unlike before i couldn't.

There they are. I wish I had a gym with these machines too....

[Ronnie Rowland]

There they are. I wish I had a gym with these machines too....

These are the good as well but the cables versions are better!

[Ronnie Rowland]

can u find a picture pof this life fitness machine?> i have right impingement too., i have dropped barbell press's so far the dumb bells dont hurt so bad. and i can dip unlike before i couldn't.

http://www.lifefitness.com/commercia...hestpress.html Shows dual cable life fitness chest press, shoulder press and, lat pull down machine. I love all 3!

[Epic]

This sounds like what happened to me back in 2007. I was lifting too much and joints/ shoulder was having a hard time supporting the weight. Even though the muscle could handle it. My right shoulder eventually started to pop out of the socket, became painful. Went to the Dr.. MRI...I had a torn labrium & rotator cuff from a snowboarding fall years before all this. The heavy lifting made it worse. Long story short, I eventually had it opperated on. 3 screws in my shoulder. Surgery set me back 1 year. And its still not 100%. I think the doctor over compinsated and now its pinching, like it feels tight somedays. Be careful... I'm hoping GH will help it on my next cycle.

Thanks for the compliment..


About my shoulders... My right shoulder somethign is wrong.. I have full range of motion but Bench Press and overhead press like smith machine kills my right shoulder... It hurts more coming down with the weight on say the shoulders press machine then going up..."still hurts going up not as much".. Its like something inside cant supports the weight...

Ive stopped doing over heads for shoulders and still to side raises , reverse cables but I feel like im going to lose size in the one bodypart that looks solid on me.. As benching im going to stick with Decline as this hurts but not as much and i can still go somewhat heavy... I cant do inclines AT ALL...

No idea whats going on because day to day living my shoulder is fine with full range of motion.

Im on a deload now and next week then going to use DECA with lower test.. Im praying this deca will relieve or perhaps heal whatever is going on..

This happened to me years ago but eventually got better..

[mockery]

Hello Ronnie

Question today is HAMMYS, most guy ignore them or dont train them right or dont know they exsist till the judges at a show ask them where their hammys are, In your years of experince what 2 exersices will hammer them the best ? also for myself keeing in mind stiff legged deadlifts are not a good option as i Rack pull 2 times a week and the added stress to my lower back from doing the SLDL is too much for me to handle.

regards.

[Ronnie Rowland]

Hello Ronnie

Question today is HAMMYS, most guy ignore them or dont train them right or dont know they exsist till the judges at a show ask them where their hammys are, In your years of experince what 2 exersices will hammer them the best ? also for myself keeing in mind stiff legged deadlifts are not a good option as i Rack pull 2 times a week and the added stress to my lower back from doing the SLDL is too much for me to handle. Lying leg curls are the best overall exercise for the hamstrings and next comes super lunges using a reebok step-up in a smith machine, then romanian deadlifts. Also, single legged romainian deadlifts using a dumbbell can put less pressure on the lower back than doing them both legs at a time. If I were you I would do 3 sets of deep super lunges followed by 6 sets of lying leg curls once a week. That's how my wife built her massive hamstrings!

regards.

Attached are some photos of my wife (Kathy Rowland) and her amazing hamstring development!