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  • Originally posted by bull.dogz View Post
    lol, I can't throw todd under the bus like that bro, lol....there was a lady sitting on the recumbant bike laughing at him at everything....he's had enough lol

    Wednesday January 28th Day 28

    204.6 this morning, weight is steadily dropping, and I still have 2 more hiit sessions this week before weigh in
    Pretty kick ass Upper Power day today, and a nice little refeed. Did some heavy inclining, benching, cable rows and hammer chins. Good times.

    Nutrition

    2,353 47.3 304.3 182.1 (1 meal left total goal : 60/365/240)

    Training

    Upper Power, Calves, warm ups excluded

    Incline DB Press, had to get help on the kick up to starting position, but I didnt count that as a rep
    110's x 4, boo didn't find my spot right
    110's x 6 there we go, equal to pr
    110's x 5
    110's x 5

    Cable Row
    260 x 5
    240 x 5
    240 x 5
    240 x 5

    Flat Bench
    275 x 4
    275 x 3 (bar rotated weird, you should see the plates they are all fucked up and have like a handle on them so they have a weird center of gravity, anyway, I ended up completely resting it on my chest, and then did 3 from there lol)
    275 x 4, we swtiched out the weird handled weights for some regular ones and this was smooth, pretty pleased with this after inclining

    Hammer Grip Chins
    45lbs x 7
    45lbs x 7
    45lbs x 6

    Cable Seated Calf Raise
    180lbs x 8
    180lbs x 8
    180lbs x 8
    180lbs x 8


    misc

    looking forward to hiit tomorrow...now that's sick...lol...wanna be shredded damnit!
    Controlled Labs Athlete

    Comment


    • Thursday January 29th Day 29

      I'm getting in stupid good shape cardiovascular-wise. I upped the resistance on the arc trainer and sprinted top speed for 17 intervals, and honestly...it wasn't THAT bad, I mean it was still hard, it was still HIIT, but not nearly as bad as it was when I started....might have to go back to the recumbant again. lol.

      Nutrition

      1,994 37.3 212.5 208.3 (1 meal left total goal : 65/240/265)

      Training

      HIIT, Abs, Right Lat, Right front and medial delt, RC work

      HIIT
      Cybex Arc Trainer
      5:45 minute warm up resistance 20
      17 intervals 45sec/15sec Resistance 20/55
      Calories burned 433

      Cool Down
      Treadmill Speed 3.2 10 minutes

      Roman Chair Sit Ups
      +10lbs x 3 x 12

      Right Lat Freemotion pushdown
      25 x 15
      27.5 x 12
      27.5 x 10

      Right Arm Front Raise
      15lbs x 15
      15lbs x 12
      15lbs x 10

      Right Arm Lateral Raise
      15lbs x 12
      15lbs x 10
      15lbs x 10

      External RC Crossbody Rotation
      7.5lbs x 15
      75lbs x 12

      External RC Upward Rotation
      7.5lbs x 2 x 12

      misc

      10 intervals then yoga tomorrow, nice relaxing day
      Controlled Labs Athlete

      Comment


      • Friday January 30th Day 31

        Did my HIIT on the recumbant today, was able to get a pretty wacky contraction/burn in my quads and glutes good stuff! And it was a nice warm up before yoga which was nice and productive.

        Nutrition

        2,622 65.8 247.8 259.6

        Training

        HIIT, Yoga

        HIIT: Recumbant Bike
        4:45 sec warm up on Resistance 10
        10 intervals 15sec/45sec Resistance 20/10

        Cool Down
        Treadmill for 10 minutes at speed 3.2

        1 hour Yoga

        misc

        I was 204.2 BEFORE I went to bed, we might see a new low in weight tomorrow
        Controlled Labs Athlete

        Comment


        • Saturday January 31st Day 31

          Kick ass chest and back day today, hit a few awesome PRs and todd hit 225 x 5 no spot on bench, his previous best was 225 x 3 with spot! The man is growing!
          We hit the lats hard, did some supersets, and got a really good mmc. I'm only 2 meals into today, pre and post workout so far, and today is a refeed.
          Bout to go to borders and pick up the latest Natural Bodybuilding and Fitness mag because I know my three favorite WNBF Pros Brad Loomis, Alberto Nunez and Angela Compili are all gracing its pages this month.
          OH and I weighed in at 202.6 this morning....WOW. Go extra day of hiit right?

          Nutrition

          1,318 22.6 178.8 104.8 (3 meals left, target for end of day: 60/265/240)

          Training

          Chest and Back Hypertrophy (warm ups excluded)

          Bench Press
          255 x 8
          245 x 8
          235 x 8

          Bodymasters Seated Row
          246 2/3lbs x 10
          246 2/3lbs x 9
          246 2/3lbs x 8

          Decline DB Press
          100's x 10
          100's x 9
          100's x 8

          Freemotion Motorcycle Rows
          150 x 10
          150 x 9
          150 x 8

          Clap Push Ups SUPERSET Hammer Grip Chins
          17//15
          13//10
          11//8

          DB Flys, deep stretch and pause
          40's x 12
          40's x 10
          40's x 8

          Freemotion Lat Pushdowns excellent exercise for lat isolation here's a vid of WNBF Pro and World Champ Jim Cordova doing them
          http://www.jimcordova.com/videos/videos.php?id=37
          25/side x 10
          22.5/side x 10
          20/side x 10

          misc

          I'll be posting 13 weeks out pictures later today
          Controlled Labs Athlete

          Comment


          • Sunday February 1st Day 32

            What a way to start off the month...holy crap, calling today's workout epic would be a momentous understatement.
            First off...Todd and I trained with this guy:
            I hear he's called the Ivory Latino
            So we knew to expect something HUGE. Well, it started with Deads, which Alberto hadn't done with a straight bar since his injury...so this was an occasion, deadlifting with his new belt for the first time in many months, and man, he killed it, got 46 reps with 315 in 4 sets....needless to say the injury didn't slow him down much. Then Todd, went ahead and got 405 for a new 1 rep max!!! He's been trying for that for a couple months now and just got it today! He was stoked to say the least. Then we went to high rep squats, and although I didn't feel good about it....I defeated Berto in the rep challenge....BUUUT he had just done 47 reps with 315 on deads, and I was just doing my meet progression, so I just did a double with 455 lol. Not fair.
            And it only got crazier from there....Lets just say, if I hadn't been doing 3 interval sessions a week, I would have puked and passed out doing all this lol

            Nutrition

            2,581 63.5 237.8 265.1

            Training

            LEGS!

            Deadlifts (sumo)
            135 x 8
            225 x 5
            275 x 3
            315 x 3
            365 x 2
            405 x 1
            455 x 2


            Squats
            225 x 32
            225 x 20
            225 x 16


            DB Lunges SUPERSET Standing Hamstring Curls
            80's x 15 steps/leg//40 x 16
            80's x 15 steps/leg//70 x 12

            Seated Angled Calf Raise
            180 x 12
            240 x 10
            240 x 9
            280 x 8
            300 x 6

            Standing Angled Calf Raise
            200 x 15
            280 x 12
            300 x 8
            300 x 8
            240 x 10

            LISS Cardio
            20 minutes on recumbant bike HR @ 115ish

            misc

            32 reps with squats, was fricking brutal...on deads I wanted 455 x 3, but the third rep didn't happen, partly form issue, partly strength...that's okay, my back has come along way, and if it takes longer to hit 500 I'll live, the mere fact I'm deadlifting pain free makes me happy. Oh and lunges....after all the rest, that was pure will. Good times.
            Controlled Labs Athlete

            Comment


            • Monday February 2nd Day 33

              Pretty good arm day today, first time noticeing some major physique changes, I've got some delt separation, and some pec and trap separation that I did not have before...so that's neat. Diet is still cake, and HIIT has gotten doable. Things are going well.

              Nutrition

              2,016 44.8 202.8 200.9 (1 meal left goal of 65/240/265)

              Training

              Shoulders and Arms Hypertrophy, warm ups excluded

              Seated DB Arnold Press
              75's x 7
              70's x 8
              65's x 9

              Right Arm Lateral to Front Raise and Back w/db
              15 x 12
              15 x 10
              15 x 10
              15 x 10

              Cable Laterals
              30 x 12
              30 x 10
              30 x 9

              Bent Over Rear Delt Row
              40 x 12
              40 x 10
              40 x 10

              EZ bar Curls
              35/side x 10
              35/side x 9
              25/side x 8 REST PAUSE 25/side x 6

              Alternating DB hammer Curls
              45's x 10
              40's x 12
              40's x 10

              Cable Rope Pushdowns
              120 x 10
              110 x 10
              100 x 12

              Seated EZ bar French Press
              25/side x 12
              25/side x 10
              25/side x 9

              misc

              starting to notice some physique changes...this is good, I think my 12 weeks out pictures will show some good changes....and I'll have a shaved chest this time lol.
              Controlled Labs Athlete

              Comment


              • Tuesday February 3rd Day 34

                Pretty hardcore session of HIIT today, absolutely killed myself...but then 2 minutes after I was fine lol...my cardiovascular recovery is getting sick.
                Diet is still pretty much a nonissue hunger wise. So things are going well

                Nutrition

                2,068 41.0 213.0 220.9 (1 meal left goal of 65/240/265)

                Training

                HIIT
                Elliptical
                5 minute warm up resistance 8
                17 intervals 15sec/45sec Resistance 10/20

                Cooldown
                Treadmill
                10 minutes speed 3.0

                10 minutes stretching

                misc

                legs are starting to not be totally nuked...glutes are much better today, quads are feeling it though, tomorrow I should be ok lol.
                Controlled Labs Athlete

                Comment


                • Wednesday February 4th Day 35

                  So, after my weigh in on saturday of 202.6, I told layne that it might just be glycogen depletion since it was the first time doing my 3rd day of hiit that he added, and he asked me to update him with my weight today just to make sure that wasn't the case....sure enough it was....i was 204.2 this morning....so no biggie, still making progress, just not at the pace we want. SOOOO...carbs on all days are being dropped by 20g...I flippin jumped for joy when he told me that because I was SURE he was going to give me more intervals lol....dropping 20g of carbs is gonna be cake.
                  Very good workout today, good ole power upper, I wanted 290 x 4 on bench today...but only got 3...form was a little off, and I didn't attack the bar the way I wanted, bar speed was off...so a little ticked at that...but the rest of the workout was flippin rocking. Also added, and will keep, hang cleans in the rotation, I love the way they light up my delts and upper back...and...they feel awesome

                  Nutrition

                  2,788 55.2 341.4 237.1

                  Training

                  Upper Power and Calves, warm ups excluded

                  Bench Press
                  290 x 3
                  285 x 3
                  275 x 4
                  275 x 4

                  Barbell Rows, strict
                  295 x 8 reps pr
                  295 x 8
                  295 x 8


                  Hang Cleans
                  225 x 3
                  225 x 3
                  225 x 3
                  225 x 3


                  Wide Grip Weighted Chins
                  35lbs x 7
                  35lbs x 7
                  35lbs x 6

                  misc

                  next wednesday going for a double with 305, not gonna fuck around with that: arch, tuck, unrack, smash two out, rack. Count it.
                  Controlled Labs Athlete

                  Comment


                  • Thursday February 5th Day 36

                    Good day today, got the final word on how much the closing costs on the home will be, so I sent off a request to my IRA fund manager for that amount, trained clients from 12-7 with a food break in between, then hit up the gym for a killer HIIT session along with abs, rc work, and my right side work.
                    Haven't even felt the drop in 20g the last two days.

                    Nutrition

                    2,107 58.0 192.8 206.7 one meal left target 65/220/265

                    Training

                    HIIT, Abs, RC work, right lat and delt work

                    HIIT
                    Cybex Arc Trainer
                    5 minute warm up resistance 30
                    17 intervals 45sec/15sec resistance 30/65
                    10 minute Cooldown
                    Treadmill speed 3.0

                    Roman Chair Situps
                    25lbs x 10
                    25lbs x 8
                    25lbs x 8

                    RC Work on the FreeMotion Machine
                    External Crossbody Rotation
                    10lbs x 12
                    10lbs x 12
                    Internal Crossbody Rotation
                    10lbs x 16
                    10lbs x 12
                    External Upward Rotation
                    10lbs x 12
                    10lbs x 10
                    Internal Downward Rotation
                    10lbs x 15
                    10lbs x 12

                    Right Arm Lateral Raises
                    10lbs x 20
                    12.5lbs x 15
                    15lbs x 12

                    Right Arm Front Raises
                    10lbs x 15
                    10lbs x 12
                    10lbs x 10

                    Right Arm Lat Pushdown on FreeMotion
                    25lbs x 15
                    27.5lbs x 12
                    30lbs x 10

                    Stability Ball Single Leg Crossbody Jacknife (looks like this but only one leg on the ball and the knee comes towards the opposite shoudler http://www.jumpusa.com/Pronejac.gif)
                    10 reps/side
                    Stability Ball Single Arm Plank (looks like this but just one forearm on ball http://www.bodybuilding.com/fun/imag...isometrics.jpg)
                    length of DMX's verse/side

                    misc

                    did the wacky stability ball stuff because my erector spinae haven't been recovering as quickly as I'd like and I feel them a lot after the hang cleans, just trying to improve my dynamic stability in my core. (feel free to talk smack about the "bodybuilder" doing bullshit balance work with big rubber balls )
                    Controlled Labs Athlete

                    Comment


                    • Friday February 6th Day 37

                      Weighed in at 203.8 today, so although weight is fluctuating the overall trend is its going down....BUT weight aside, this week has been the week I've seen the most changes in my body, my front lat and front biceps are looking better I think my waist is getting smaller and everything is looking tighter so that rocks.
                      Did hiit on the recumbant today, then yoga, then I did some forearm work.

                      Nutrition

                      2,488 64.2 216.7 264.0

                      Training

                      HIIT, Yoga, Forearms

                      HIIT
                      Recumbant Bike
                      5 minute warm up resistance 10
                      10 intervals 45sec/15sec resistance 10/20
                      Treadmill
                      10 minute Cooldown speed 3.0

                      1 hour of yoga

                      Forearm Roller
                      10lbs x 5

                      Regular Gripper (not my CoC)
                      60 reps/hand

                      misc

                      crazy contractions in the quads and glutes on the bike....GIVE ME MORE MITOCHONDRIA!!!

                      Saturday February 7th Day 38

                      Well I don't know what it is about saturday's...maybe my body hasn't gotten used to the extra hiit day...but I weighed in at 202.4 today...*shrugs* So that's good? Lol.
                      GREAT Chest and Back hyper day today, got some prs and got some great contractions, todd friggin busted out 215 x 5 on incline...that phucker is catching me! lol! I think he's mad he can't do the PL meet....speaking of that, there's no turning back now, I paid and sent in my entry form, Open RAW 198's here I come 1200+ total here I come
                      It would be pretty cool to get first place...in my last 3 meets (which is all my meets lol) I've placed second in the 220's...so I'm hoping gaining strength and going down a weight class might land me in the #1 spot
                      But nontheless...its not about that, its about getting prs...which WILL be done.

                      Nutrition

                      1,300 20.2 178.0 101.5 (end day goal: 60/345/240)

                      Training

                      Chest and Back Hypertrophy, warm ups excluded

                      Incline Bench
                      185 x 12
                      185 x 10
                      185 x 10

                      Underhand Grip Lat Pulldowns
                      200 x 12
                      200 x 10
                      200 x 8

                      Flat DB Chest Press
                      100's x 10
                      100's x 10
                      100's x 9.5 knew the last rep would be a grinder so I did a partial

                      DB rows, strict
                      100 x 25 reps pr
                      100 x 20
                      100 x 15

                      Dips
                      BW x 10 (4 second negative)
                      BW x 6 (holy crap 4 second negatives are hard)
                      BW x 15 regular

                      DB Shrugs
                      100's x 30 reps pr
                      100's x 25
                      100's x 20

                      FreeMotion Cable Flys
                      20/side x 18
                      20/side x 14
                      20/side x 12

                      FeeMotion Lat Pushdowns
                      25/side x 14
                      25/side x 12
                      25/side x 10

                      misc

                      awesome MMC and very happy about the prs.
                      Controlled Labs Athlete

                      Comment


                      • Sunday February 8th Day 39

                        Flippin awesome workout today, squatting with wraps went really well got some prs, and we did some SLDLs and it went great, no back pain! only took me 4 years to get my form right...and this guy todd who's been training serious for a year now (happy anniversary) had to teach me how to do it right...humility in all things everybody, rememer that...OH! and I had a random ex powerlifter ukranian guy tell me that "I should really start juicing myself" if I want to be a really good powerlifter, and that I would be able to squat 495 no problem with a lower bar position on my back because it shortens the lever arm...he's right on both accounts most likely, although the 495 is a bit of an exaggeration lol, but I think AFTER my meet, I'll start playing around with a lower bar position...I've done it before and kind of just went back to a higher bar position for comfort...but hell...squatting 400+lbs isnt comfortable no matter what you do...Oh and I'll start "juicing myself" too

                        Nutrition

                        997 9.9 124.6 103.0 (3 meals left, goal 65/210/265)

                        Training

                        Legs and LISS

                        Squats (meet depth unless otherwise noted)
                        bar overheads x 10
                        bar x 10
                        135 x 10
                        185 x 6
                        225 x 5
                        275 x 3
                        315 x 3
                        365 x 1 (with wraps)
                        225 x 5 atg, get the hips warmed up
                        405 x 3 (with wraps)
                        425 x 1 (with wraps, atg, woops lol)


                        Stiff Leg Deadlifts warm ups excluded
                        225 x 12
                        275 x 8
                        315 x 6

                        Leg Extensions
                        100 x 10
                        125 x 10
                        175 x 10
                        200 x 10
                        225 x 10
                        225 x 12
                        225 x 12

                        Lying Leg Curls
                        130 x 10
                        150 x 10
                        180 x 10
                        200 x 10
                        200 x 10
                        200 x 10

                        Angled Standing Calf Raise
                        180 x 10
                        220 x 10
                        280 x 10
                        300 x 10
                        300 x 10
                        300 x 10

                        Seated Angled Calf Raise
                        180 x 10
                        220 x 10
                        220 x 10
                        220 x 10
                        200 x 10

                        LISS
                        20 minutes on Treamdill speed 3.6 incline 6 HR 125-130 for bulk of time

                        misc

                        sweet...my opener is now gonna be 405, and my second attempt will be 425...and then we'll see
                        Controlled Labs Athlete

                        Comment


                        • Monday February 9th Day 40

                          Solid Day in the gym today...weigh in was crazy this morning...lowest its been yet, I was 201.4 yesterday and 200.6 this morning....holy crap right?
                          Got a little hungry yesterday, that's a first, so far today not so bad...adam as of yesterday I feel you on the day after refeed hunger.

                          Nutrition

                          Total 1,970 45.6 177.1 216.4 (1 meal left, end goal: 65/210/265)

                          Training

                          Shoulders and Arms, warm ups excluded

                          Seated DB Shoulder Press
                          85's x 5
                          85's x 5 (would have done 80's but somebody had em)
                          80's x 7

                          Right Arm Arnold Press, DB Held out far at side
                          60 x 10
                          60 x 10
                          60 x 10
                          50 x 13

                          Standing DB lateral Raise, awesome mmc, I tried doing a "backhand" motion like I do on cables and got a great medial delt contraction
                          35 x 10
                          35 x 10
                          35 x 10
                          25 x 12

                          Rear Delt Deck
                          180 x 10
                          170 x 9
                          150 x 11

                          DB Floor Press
                          100's x 10
                          100's x 9 last one was a grinder
                          100's x 6...and that's why you don't do grinders lol

                          Seated Overhead DB Extension
                          100 x 8
                          90 x 10
                          80 x 14

                          Straight Bar Pushdown
                          120 x 12
                          120 x 11
                          120 x 10

                          EZ Bar Curls
                          35/side x 12
                          35/side x 10
                          35/side x 8

                          Cable Rope Curls
                          90 x 10
                          80 x 10
                          80 x 12 straight bar, thumbs got tired

                          misc

                          flat as hell last couple days, but the fat is departing...so I'll just have to wait for refeeds to look all engorged in the gym...sigh.
                          Controlled Labs Athlete

                          Comment


                          • Tuesday February 10th Day 41

                            Back to 201.4 this morning....looks like the last couple weigh ins weren't flukes lol....I just might break 200 this week....that's a crazy thought...I haven't been sub 200 in....good god...like...June 2007 lol.
                            Did my HIIT today....and holy shit...lol...I tried to up the resistance on the arc a little more than I should have, bit off a little more than I could chew...and lets just say I had a very productive HIIT session....as in it was the most brutally difficult one I've done to date.

                            Nutrition

                            2,453 64.1 209.9 262.2

                            Training

                            HIIT and Stretching
                            HIIT
                            Cybex Arc Trainer
                            15 intervals 15sec/45sec
                            10 intervals at resistance 35/70 completely phucked me up, had to drop
                            2 intervals at resistance 30/65 again....lol
                            5 intervals at resistance 25/55

                            Cool Down
                            10 minutes on treadmill speed 3.0

                            10 minutes stretching

                            misc

                            I've finally figured out my front relaxed, found the balance between externally rotating my humerus to get more capped shoulders and lat flare, and also keeping the hands close to my hips so I don't look like I have a 9 iron in my ass. Also got a new way to do the side chest which I think looks MUCH better.
                            Controlled Labs Athlete

                            Comment


                            • Wednesday February 11th Day 42

                              Very laid back day today, had a GREAT massage this morning, Jennifer got into my quads, calves, hammies, glutes, back and my left shoulder and levator scapula...only trained two clients today, had a few cancel so I wasn't at work very long, spent the rest of the day finalizing liquidating some of my IRA for the closing costs of the home, catching up on emails and getting my transcripts and degree and application sent over to CUP for when I start school in June. Now I just have to do my FASFA....pain the ass but hopefully worth it.
                              After my massage I felt nice and mobile for the upper power day, and things went WELL!

                              Nutrition

                              2,249 40.8 276.4 200.6 (1 meal left, daily total target: 60/335/240)

                              Training

                              Upper Power + Calves, warm ups excluded (cept for bench...let ya see how I get ready for maxes)

                              Bench Press
                              bar x 10
                              135 x 10
                              185 x 5
                              225 x 3
                              275 x 1
                              305 x 2
                              315 x 1

                              Lat Pulldowns
                              250 x 5
                              250 x 5
                              237.5 x 6
                              237.5 x 5

                              Incline DB Press
                              100's x 6
                              100's x 6
                              100's x 6
                              100's x 6

                              Cable Row
                              237.5 x 5
                              225 x 5
                              225 x 5
                              225 x 5

                              Seated Angled Calf Machine
                              180 x 10
                              220 x 10
                              220 x 10
                              220 x 10
                              220 x 10

                              misc

                              very pleased with the 305 for a double...305 was what I put up at my last meet and 315 wasn't too slow...I think fresh with a pause on the chest I've got 320 right now...we'll find out next wednesday, that will be my last heavy bench day before the meet on the 28th...so I'm doing at least 315 on my second attempt
                              Controlled Labs Athlete

                              Comment


                              • Thursday February 12th Day 43

                                Did my HIIT on the stairmill, I figured out how to make it hard enough: don't support all my weight on the railing, just hold onto to it for safety. A LOT harder.
                                Trained clients from noon-7pm today, and finished up all my appication, cover letter, and transcript sending to CUP.
                                And lastly, added a new lat exercise to the mix, learned from good ole vic martinez...and man...it was good! Felt it right in the lat.

                                Nutrition

                                2,405 60.8 208.5 265.2

                                Training

                                HIIT, Abs, RC Work, Right delt and lat

                                HIIT
                                Stair Climber
                                Warm up 5 minutes speed 10
                                17 intervals speed 10/20
                                Cooldown on Treadmill 10 minutes speed 3.0

                                Roman Chair Sit Ups
                                25lbs x 3 x 10

                                Cable Crunch
                                30lbs x 2 x 12

                                RC Crossbody External SS RC Crossbody Internal
                                10lbs x 12//10lbs x 15
                                10lbs x 10//10lbs x 12
                                RC Upward External SS RC Downward Internal
                                10lbs x 12//10lbs x 12
                                10lbs x 10//10lbs x 12

                                Right Arm Lat Pushdown
                                25lbs x 12
                                25lbs x 12
                                30lbs x 10

                                Bent Right Arm Lat Adduction (see vid below)
                                20lbs x 15
                                25lbs x 15
                                30lbs x 15

                                Right Arm Lateral Raise
                                20lbs x 8
                                17.5lbs x 10
                                15lbs x 12

                                Right Arm Forward Raise
                                20lbs x 8
                                17.5lbs x 10
                                15lbs x 10

                                misc

                                excellent MMC in my lat, definitely will add this exercise to the mix see below at 3:20
                                [youtube]j75LnPc_l0o[/youtube]
                                Controlled Labs Athlete

                                Comment

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