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Heavygan: Because there shouldn't be a pause between the words "heavy" and "vegan" when you think about lifting weights.

 

For the last year, I've continuously kept some form of a training log going - either with handwritten notes compiled into a binder or, more recently, in the form of a tumblr-log that complements my actual blog, Vegan Atlas (they're both linked in my signature if anybody's interested). However, since tumblr doesn't really make discussion and feedback super easy, I've decided to cross post my log on this forum and in my tumblr-log.

 

Anyway. While I don't want to just jump into logging, and I wrote a really long and involved "introduction" to my tumblr-log that I'll just provide the link for (http://heavygan.tumblr.com/post/14173359140/heavygan-lift-heavy-live-posi), I'm just going to put up some quick stats about myself and my program since today was a rest-day.

 

Age: 23

“Sex:” Female

Height: 5’3”

Weight: 123

 

Squat: 145

Deadlift: 125lb

Bench: 75lb

Total: 345lbs

 

Macros: ~60/135/180

Calories: 1,800

Foods: 90% whole foods, IIFYM

Supplements: Brown rice/pea protein (soon to be adding Vega); VegOne Multi-Vitamin; caffeine (in the form of coffee)

 

TRAINING

2 power days, 2 hypertrophy days based, loosely, on PHAT but more adaptive in terms of weight/reps/sets and when to take rest days since my work schedule varies week-to-week.

 

Work Out A:

(Lower body power)

Barbell squats

Barbell deadlift

Leg press

 

Work Out B:

(Upper body power)

Bent over barbell rows 5x5

Standing barbell overhead press

Barbell bench press

 

Work Out C:

(Lower body/arms and chest hypertrophy)

Barbell squats

Leg press

Leg extensions

Leg curls

Seated calf raises

Barbell bench press

Incline dumbbell bench press

Dips

Pull-ups

Hammer curls

 

Work Out D:

(Shoulders and back hypertrophy)

Bent over barbell rows

Standing barbell overhead press

Standing dumbbell shoulder press

Shrugs

Side lateral raise

Front raises

 

GOALS

Short-term

Unassisted pull-ups

1.5xBW Squat

1.5xBW Deadlift

1xBW Bench

 

Long-term

600lb total

12lb muscle gain

Personal trainer certified

Natural powerlifting competitor

To be as strong as I can be

Edited by vegansludge
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12/18/11

 

Cycling

10 minutes/2.4 miles

 

Bent Over Barbell Rows

1x8x55

3x8x65

3x5x70

 

Standing Barbell Shoulder Press

2x8x45

1x4x45

1x5x45

1x3x50

2x2x50

2x45

 

Seated Dumbbell Shoulder Press

2x10x20

 

Barbell Shrugs

3x10x130

Side Lateral Dumbbell Raises

2x10x20

 

Front Dumbbell Raises

1x10x15

1x10x20

 

Upright Dumbbell Rows

1x10x20

1x10x25

 

Bent Over Dumbbell Rows

1x10x20

1x12x25

 

Side Lateral Pulley

2x10x30

 

Long Pulls (machine)

1x10x40

1x10x50

 

Notes:

- Upon further calculations, and seeing the scale continuous wave between 122 and 123, I think I'm going to bump my calories up. There is no reason I'm still so low other than apprehension. 1,800 is what I'd be burning doing nothing. And I do quite a lot.

- Return of the Jedi was on SpikeTV while I did my warm-up cardio. If this happened every time I did cardio, life would be perfect.

- Going to switch from barbell shoulder presses to dumbbells and see if I see progress. I have been.

- High volume > everything.

- I found myself falling into IF today and didn’t really have much to eat before the gym, maybe 200 calories. So, at about 11:30 p.m. post-gym, I still had 1,600 calories to crush. I'm still working on crushing food so pictures will be added later.

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I figured it had to happen sometime!

 

Macros: 42/141/136

I cannot eat any more food. Waiting until 11:30 p.m. to eat of your macros is a bad idea. However, in three hours I did manage to take down the following and plan on having big eats tomorrow to compensate. Plus, tomorrow's lower body power day - I need all the calories I can get!

 

PWO/Dinner: green smoothie (1 cup of spinach, half a cup of kale, berries, 1 cup of soy milk, protein powder), a sunflower seed butter and raspberry sandwich on sprouted bread, and Cincinnati chili.

 

http://media.tumblr.com/tumblr_lwfyaxUpPc1r3mlz8.jpg

 

Second dinner: another seed butter sandwich, Food Voodoo, and a cup of soy milk.

 

http://media.tumblr.com/tumblr_lwfyb5TPRh1r3mlz8.jpg

 

IIFYM:

 

http://media.tumblr.com/tumblr_lwfyblCHTV1r3mlz8.jpg

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Work out:

 

Cycling

12/19/11

10 minutes/2.4 miles

 

Barbell Squat

1x8x100

1x8x120

5x5x135

 

Barbell Deadlift

1x8x95

1x8x105

5x5x110

 

Incline Leg Press

1x8x120

1x8x145

5x5x170

 

Today felt great. I was pumped walking into the gym, I was pumped stumbling out of it. I attribute much of this to the fact that I broke parallel on squats for virtually every rep, dead lifts flew up, and I went ass-to-ankles on every single leg press. I felt like I could have lifted the world today. I know a lot of people hate leg days but I think, hands down, lower body power days are one of my favorite things in the whole world. Maybe it's because my upper body strength leaves a lot to be desired and I like to focus on my strengths. However, I don't think that's a bad thing.

 

Eats are still going for the day so total macros will be posted later. However, my dinner was so good I wanted to go ahead and put up a picture while I debate how to fill out the rest of my macros.

 

TVP and salsa mini-quesadillas topped with nutritional yeast cheese, served with a side of a chili beans and guacamole.

 

http://media.tumblr.com/tumblr_lwhkae2uHu1r3mlz8.jpg

 

10F/61P/89C (including two more quesadillas not pictured) crushed.

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Nicholas: Cincinnati chili is awesome - it's one of the few things I miss about home now that I'm permanently living in Cleveland but I think I'm perfecting it slowly.

 

I dig Clif Builders but wish they were ... better. Ha. I don't know how to explain it, I always think it's going to be awesome to eat one and then, about half way through, I'm just not that into it anymore.

 

And I love how Layne has PHAT set up but I wanted to tailor it more to what I know works best for me. So far, I'm loving this split - I definitely get why so many people hype it.

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Work out:

 

Cycling

12/19/11

10 minutes/2.4 miles

 

Barbell Squat

1x8x100

1x8x120

5x5x135

 

Barbell Deadlift

1x8x95

1x8x105

5x5x110

 

Incline Leg Press

1x8x120

1x8x145

5x5x170

 

Today felt great. I was pumped walking into the gym, I was pumped stumbling out of it. I attribute much of this to the fact that I broke parallel on squats for virtually every rep, dead lifts flew up, and I went ass-to-ankles on every single leg press. I felt like I could have lifted the world today. I know a lot of people hate leg days but I think, hands down, lower body power days are one of my favorite things in the whole world. Maybe it's because my upper body strength leaves a lot to be desired and I like to focus on my strengths. However, I don't think that's a bad thing.

 

Eats are still going for the day so total macros will be posted later. However, my dinner was so good I wanted to go ahead and put up a picture while I debate how to fill out the rest of my macros.

 

TVP and salsa mini-quesadillas topped with nutritional yeast cheese, served with a side of a chili beans and guacamole.

 

http://media.tumblr.com/tumblr_lwhkae2uHu1r3mlz8.jpg

 

10F/61P/89C (including two more quesadillas not pictured) crushed.

 

 

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Work out:

 

Cycling

10 minutes/2.04 miles (tired, tired legs)

 

Standing Barbell Shoulder Press

1x8x45

5x5x50

1x3x45

 

Barbell Bench Press

1x8x45

1x8x55

1x2x65

5x5x60

 

Bent Over Barbell Rows

1x8x50

1x8x65

5x5x75

1x3x75

 

Notes:

I reached a different kind of intensity today. Instead of prowling around the squat rack, banging my fist against my chest to Blacklisted (I know, I know), I found myself rocking back and forth on the balls of my feet, nodding my head to Bane. Focus and determination definitely got me over the wall I was facing on my shoulder presses and bench. I refuse to buy into the "females don't have upper-body strength" mentality - I will hit a triple digit bench within the next four months.

 

I’m not sure how to work out the rest of my week’s split: there’s no way I can lift the day before Xmas Eve, Xmas Eve, or Xmas because my work schedule is all over the place and those will be the first, and only, three days I'll see my parents for who knows how long. Are these excuses? No, because I have three options:

 

1.) Run through all four work-outs without a rest day.

2.) Only do lower-body hypertrophy tomorrow/Thursday.

3.) Do a combo of lower-and-upper on tomorrow/Thursday, cutting out the big lifts.

 

I suppose we should see how I feel tomorrow after work/running errands.

 

Macros: (to be edited in along with my pictures probably)

 

http://media.tumblr.com/tumblr_lwjbmqadSO1r3mlz8.jpg

 

Mocha java BBQ tofu steaks with basil-dill-nutritional yeast brussel sprouts, kale, and onions, served with a side of TVP (not pictured).

 

* However, I'm switching to higher fat/lower carbohydrates until Xmas Eve since I won't be lifting for those three days and, when I asked my parents what they wanted me to make while they were here, my mom responded, "Your famous vegan pizza. And cookies. Pancakes, too." I wish she knew she that not only did she just summarize my favorite Rzl Dzl song but all of FMM.

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Quote: “I won’t stop until I’ve broken every chain.” – Verse, “Sons and Daughters”

 

Work out

Dumbbell Bench Press

1x10x20

1x8x20

1x6x20

Speed work, super-setted with …

 

Incline Dumbbell Bench Press

1x3x20

1x12x15

1x8x15

1x6x15

Lying Tricep Extension

1x8x30

1x5x20

1x15x10

Chest Press (machine)

1x6x40

1x12x50

2x5x60

Lateral Pull-Downs

2x10x55

 

Barbell Squat

1x8x95

1x8x105

1x8x115

Speed work, super-setted with ...

 

Front Barbell Squat

1x6x65

1x8x65

1x8x70

Speed work despite first time attempting.

 

Incline Leg Press

1x10x170

1x8x170

1x10x160

 

Seated Calf Raise

1x12x140

1x12x135

1x10x130

 

Seated Leg Curl

1x10x70

1x7x70

1x10x70

 

Notes:

I’m glad I didn’t let feeling severely under the weather deter me from hitting the gym today. Definitely helped clear my head and I walked out sore, smiling, and feeling, at least temporarily, better. The iron, literally and mentally, gives me such a pump. I don’t know how to really describe it. Though much of this could be attributed to the fact that, for the first time, I listened to Have Heart and Verse while I lifted. So much positive aggression, put me in such a good place. If you think that’s an oxymoron, you’re doing it wrong.

 

Eating 30 minutes before lifting definitely was a good call today, especially with my energy lacking from having a slight fever all day. I think I can get used to this.

 

Switched to dumbbells for bench because some guy was doing ¼ squats in the rack. I don’t like to judge people but he was seriously using the same weight that I warm-up with to do this. I can’t really judge given that today just proved how weak my arms are since 20s were hard to handle. I’m not going to let it get me down – just another mountain climb to get to where I want to be.

 

Looking forward to back and shoulder hypertrophy tomorrow, I just hope my body can handle it.

 

 

Macros: (ETA) 52/137/169;1692 calories

 

Kale, onion, mustard, and seitan quesadilla with falafel chips, hummus, and a spinach pie.

 

http://media.tumblr.com/tumblr_lwlcy8RAmd1r3mlz8.jpg

 

My work gave out free coupons for frozen mini-pizzas to compensate us working a lot right up until Christmas. We, of course, have a vegan one with a whole wheat crust. The best part? It clocks in at 150 calories TOTAL and … IFMM perfectly. Well, with some PWO protein and veggie additions (I still prefer homemade/yes, I’m still having pizza on Christmas day with my parents. Come at me, gains.)

 

http://media.tumblr.com/tumblr_lwlcwjKeWm1r3mlz8.jpg

 

Seriously. IIFMM, I do it. Layered protein-ice-cream … thing. A crumbled Clif bar micro-waved topped with frozen protein sludge, covered in chocolate peanut butter, a chopped banana, almonds, and sunflower seed butter. Fuck cake, this was the best thing I've eaten in a long time.

 

http://media.tumblr.com/tumblr_lwlctfSLbD1r3mlz8.jpg

Edited by vegansludge
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Quote: “I won’t stop until I’ve broken every chain.” – Verse, “Sons and Daughters”

 

Work out

Dumbbell Bench Press

1x10x20

1x8x20

1x6x20

Speed work, super-setted with …

 

Incline Dumbbell Bench Press

1x3x20

1x12x15

1x8x15

1x6x15

Lying Tricep Extension

1x8x30

1x5x20

1x15x10

Chest Press (machine)

1x6x40

1x12x50

2x5x60

Lateral Pull-Downs

2x10x55

 

Barbell Squat

1x8x95

1x8x105

1x8x115

Speed work, super-setted with ...

 

Front Barbell Squat

1x6x65

1x8x65

1x8x70

Speed work despite first time attempting.

 

Incline Leg Press

1x10x170

1x8x170

1x10x160

 

Seated Calf Raise

1x12x140

1x12x135

1x10x130

 

Seated Leg Curl

1x10x70

1x7x70

1x10x70

 

Notes:

I’m glad I didn’t let feeling severely under the weather deter me from hitting the gym today. Definitely helped clear my head and I walked out sore, smiling, and feeling, at least temporarily, better. The iron, literally and mentally, gives me such a pump. I don’t know how to really describe it. Though much of this could be attributed to the fact that, for the first time, I listened to Have Heart and Verse while I lifted. So much positive aggression, put me in such a good place. If you think that’s an oxymoron, you’re doing it wrong.

 

Eating 30 minutes before lifting definitely was a good call today, especially with my energy lacking from having a slight fever all day. I think I can get used to this.

 

Switched to dumbbells for bench because some guy was doing ¼ squats in the rack. I don’t like to judge people but he was seriously using the same weight that I warm-up with to do this. I can’t really judge given that today just proved how weak my arms are since 20s were hard to handle. I’m not going to let it get me down – just another mountain climb to get to where I want to be.

 

Looking forward to back and shoulder hypertrophy tomorrow, I just hope my body can handle it.

 

 

Macros: Still working on them.

 

Kale, onion, mustard, and seitan quesadilla with falafel chips, hummus, and a spinach pie.

 

http://media.tumblr.com/tumblr_lwlcy8RAmd1r3mlz8.jpg

 

My work gave out free coupons for frozen mini-pizzas to compensate us working a lot right up until Christmas. We, of course, have a vegan one with a whole wheat crust. The best part? It clocks in at 150 calories TOTAL and … IFMM perfectly. Well, with some PWO protein and veggie additions (I still prefer homemade/yes, I’m still having pizza on Christmas day with my parents. Come at me, gains.)

 

http://media.tumblr.com/tumblr_lwlcwjKeWm1r3mlz8.jpg

 

Seriously. IIFMM, I do it. Layered protein-ice-cream … thing. A crumbled Clif bar micro-waved topped with frozen protein sludge, covered in chocolate peanut butter, a chopped banana, almonds, and sunflower seed butter. Fuck cake, this was the best thing I've eaten in a long time.

 

http://media.tumblr.com/tumblr_lwlctfSLbD1r3mlz8.jpg

 

 

Great training!

 

 

OMG THAT FOOD LOOKS SOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOO GOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOD!!!!!!!!!!!!!!!!!!!!!!! (Especially the last one)

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Hey! Thanks for commenting on my journal! I was pleasantly surprised when I went to read yours and learned that you are a woman so your comments mean a lot! Maybe we can help each other, I see that you struggle with upper body lifts while your squat numbers put me to shame! As far as my fluffiness goes it's OK for now, but it's unacceptable for an extended amount of time, and I am getting ready for an intense diet starting in March. Looking forward to following your progress!

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Hey! Thanks for commenting on my journal! I was pleasantly surprised when I went to read yours and learned that you are a woman so your comments mean a lot! Maybe we can help each other, I see that you struggle with upper body lifts while your squat numbers put me to shame! As far as my fluffiness goes it's OK for now, but it's unacceptable for an extended amount of time, and I am getting ready for an intense diet starting in March. Looking forward to following your progress!

 

I wouldn't say my squat numbers are anything super impressive - I seriously envy your bench power. And it's awesome to find another woman who's not afraid to put on some "fluff" to keep getting stronger, I don't know a lot of people who "get" it. I definitely think we can help each other out, which is a really awesome thing about starting a log on here. Totally helps with motivation, accountability, and having a support system when there aren't many people in your life who take your dedication to lifting seriously (my parents think it's nuts).

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Quote: “Give more. Give everything. Give blood.” - Bane

 

12.22.11 Work out

 

Cycling

10 minutes/2.33 miles

 

Standing Barbell Overhead Press

1x8x45

1x6x45

5x3x45

Speed work, supersetted with dumbbells.

 

Standing Dumbbell Shoulder Press

1x5x15

1x6x15

2x5x15

1x6x10

 

Bent Over Barbell Rows

1x10x55

1x8x60

5x6x60

Speed work, supersetted with dumbbells

 

Bent Over Dumbbell Rows

1x5x30

1x5x25

2x5x20

1x5x15

Super-speed work, only enough time between sets to drop the weights and pick up the next.

 

Dumbbell Side Lateral Raises

2x12x20

 

Dumbbell Front Raises

1x10x25

2x10x20

 

Upright Rows

1x8x25

2x10x20

 

Long Pulls (Machine)

1x12x60

1x10x50

1x8x50

 

Delt Flys (Machine)

1x5x60

1x5x50

1x6x50

1x5x50

 

Barbell Shrugs

1x10x140

1x8x130

1x10x130

1x8x130

 

Notes:

I can honestly say today was the best work-out I’ve had since starting my new split. Definitely a big deal for me since upper-body days tend to drag. However, today was just as intense as a lower-body day, if not more so since every time I surprised myself (mostly on my super-sets and up-right rows), it just increased how jazzed I was about everything. This could be why I got this work out in under 50 minutes.

I've also decided that, after Christmas, I will be increasing my caloric intake by 250. I've been at a steady 120-121 for a while and my goal is to get stronger; I'm going to do that still telling myself I'm "reviving" my metabolism by eating a measley 1,700, if I'm lucky, calories a day when my maintenance is closer to 2,300 (for those of you not in the know, I was severely under-eating for a long time because I knew nothing about nutrition and how to find my real maintenance. Under-estimating intake and activity + over-doing cardio = not smart.

 

Will post macros and food "n00dz" once I finish eating. Until then ...

 

Repping VBB!

http://media.tumblr.com/tumblr_lwn921sN421r3mlz8.jpg

 

Pre-Work Out/No Pump Vascularity (super, and perhaps foolishly, proud of this)

http://media.tumblr.com/tumblr_lwn9pxHeea1r3mlz8.jpg

 

I also took a photo of my back for the first time today and a semi-scandalous photo of my arms after today's work out (shirtless but not "inappropriate) because my pump was pretty crazy. I probably won't post either but definitely a mild confidence booster.

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Dumbbell Side Lateral Raises

2x12x20

 

Dumbbell Front Raises

1x10x25

2x10x20

 

 

Those are pretty beastly. Stronger than me on those

 

I'm hoping that this'll help out my shoulder press and bench - I got a lot of catch up to play with you in terms of upper body.

 

Nicholas - Thanks! I'm pretty excited to see how things progress over the next few months. I'm not sure how long I'll be running this split, though, I'm going to do a 12 week minimum and re-evaluate from there. I'm also working on that Food Voodoo recipe for you - there's some minor tweakage going on with it to get the consistency right but once I figure that out, I'll for sure post it up.

 

Also, I decided not to track my macros for today, and probably won't tomorrow or on Christmas because my parents want to do the whole "sight-seeing" thing while they visit - i.e. go out to all the vegan joints and good bars around because they're "foodies" at heart.

 

So ...

 

Rest Day Eats:

http://29.media.tumblr.com/tumblr_lwp1z39OaG1r8214po1_500.jpg

 

What you see there is, no joke, about two pounds of a Spinach Pie grilled cheese from the famed Melt Bar & Grilled with the addition of their amazing in-house made seitan, french fries, and cole slaw. Google "Melt Bar & Grilled" if you're unfamiliar and be prepared to be grossed out/amazed. I only ate half at dinner and decided to save the rest for lunch tomorrow since I also opted to have some brews tonight with my dad. What's up? My fat storage. Cares? Zero.

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Not a single macro has been tracked for the last 48 hours but I'm pretty sure I've been in range and, if anything, I've been lower than my maintenance. Good thing I plan on having some brews tonight to make up for it. Food n00dz tonight or tomorrow - hope everyone's been having a good weekend.

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The damage from Saturday and Sunday.

 

Left-overs from Melt Bar & Grilled.

http://media.tumblr.com/tumblr_lwsr2f967J1r3mlz8.jpg

 

X-Mas Eve brew of choice.

http://media.tumblr.com/tumblr_lwsr62dByq1r3mlz8.jpg

 

X-mas Morning bro-tastic breakfast of protein pancakes, tofu, and a protein shake.

 

http://media.tumblr.com/tumblr_lwsr8kDWrR1r3mlz8.jpg

 

X-mas dessert of vegan cherry pie and So Delicious vanilla ice cream, topped with cinnamon.

 

http://media.tumblr.com/tumblr_lwsr901VU51r3mlz8.jpg

 

X-mas brews:

 

http://media.tumblr.com/tumblr_lwufgb4I661r3mlz8.jpg

 

http://media.tumblr.com/tumblr_lwufgkYuGw1r3mlz8.jpg

 

Late night snack:

 

http://media.tumblr.com/tumblr_lwufh1mQpt1r3mlz8.jpg

 

Not pictured: X-Mas Day Pizza topped with seitan, artichoke hearts, spinach, onion, and pepper and a couple shots of Maker's Mark.

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Quote:

 

Elliptical

10 minutes – 80 calories

 

Squat

1x5x100

1x5x120

1x5x135

1x4x140

2x3x140

1x2x140

1x3x140

1x2x140

1x3x135

 

Deadlifts

1x8x95

3x5x115

1x5x120

1x5x125

1x1x125

Incline Leg Press

1x5x140

1x5x160

1x5x180

1x5x190

1x5x195

 

Seated Calf Raises

3x5x145

1x5x135

 

Seated Leg Curls

1x5x60

1x5x80

2x5x90

 

Notes:

When I walked into the gym, I remembered something extremely important: today would be the last deadlift day of 2011. Now, to be fair, I didn’t set 2011 as the target for my short term goals - I knew that getting a 1x0.8xBW bench was going to come in the spring, at the earliest. But realizing I was fully loaded with a lot of extra carbs from the weekend, there was only one thing to do: Get. That. 1x1xBW deadlift. And I did. By 4 reps in one set and then one little last rep just to make sure my form was perfect.

My weight went up today mostly, I know, because of the increase in carbohydrates/sodium from the weekend. However, seeing the scale go up triggered something in me: I have to increase my intake if I want to put on muscle and keep hitting PRs/making gains. No more of this "1,800" bullshit. I plan on writing something about this in a bit, though.

 

Macros: 51/145/184 or 1,775 calories

A bit of estimation here but I’m 95% sure they’re almost spot on. I had my last not-home cooked meal this morning with my parents but got pretty accurate measurements on it. Since then, it’s been business as usual and, surprise, even if I calculated incorrectly, the meal still fit my macros. Come at me.

 

Spaghetti sauce left-overs (TVP, tomatoes, peppers, onions, Brussels sprouts, kale).

http://media.tumblr.com/tumblr_lwufz1OayZ1r3mlz8.jpg

 

Fajita pita left-overs (seitan, spinach, salsa, in a pita)

http://media.tumblr.com/tumblr_lwug1c4BXw1r3mlz8.jpg

 

Peanut Buttah Cup Voodoo (Protein ice cream, Chocolate Peanut Butter Clif Bar, almonds and cashews, and PB2)

http://media.tumblr.com/tumblr_lwuj6u5Sgj1r3mlz8.jpg

 

Oh, and I took these for some laughs.

Pre-WO/no pump. Left: unflexed; right: flexed.

http://media.tumblr.com/tumblr_lwug5uYmNA1r3mlz8.pnghttp://media.tumblr.com/tumblr_lwug6iMEKP1r3mlz8.png

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