Posted at November 27, 2011, 12:52 pm:
Heres the plan...
UPPER/LOWER ROUTINE
*I'll be using one of the following rest schemes, however, rest days will be taken or not taken as needed*
1. Lower
2. Off
3. Upper
4. Off
Repeat
---OR---
1. Lower #1
2. Upper
3. Off
4. Lower #2
5. Off
6. Upper
7. Off
Repeat
LOWER WORKOUTS
Lower Workout #1
1. Squats
2. Romanian Deadlifts
---ALTERNATING WITH---
2. Lunges
3. Hack Squats or Leg Press
4. Leg Extensions
---ALTERNATING WITH---
4. Calf Raises
Lower Workout #2
1. Deadlifts
2. Narrow Squats
---ALTERNATING WITH---
2. Sumo Squats
3. Seated Leg Curls
---ALTERNATING WITH---
3. Shrugs
---ALTERNATING WITH---
3. Calf Raises
UPPER WORKOUT EXAMPLE
1. Pressing Exercise #1
---ALTERNATING WITH---
1. Pulling Exercise #1
2. Pressing Exercise #2
---ALTERNATING WITH---
2. Pulling Exercise #2
3. Tricep Exercise
---ALTERNATING WITH---
3. Bicep Exercise
4. Ab Exercise
---ALTERNATING WITH---
4. Medial Delt Exercise
Upper Workout Exercise Rotation
Pressing Exercise #1 Rotation = Incline DB Bench, DB Shoulder Press, Incline DB Bench, Flat DB Bench, Incline DB Bench, DB Shoulder Press, Incline DB Bench, Repeat
Pulling Exercise #1 Rotation = Rack Pulls, Yates Rows, Weighted Hammer Chins, Repeat
Pressing Exercise #2 Rotation = Shoulder Press Variation, Weighted Dips, Repeat
Pulling Exercise #2 Rotation = Row Variation (Seated Cable Rows, Chest Supported T-Bar Rows, Hammer Strength Low Iso Row, etc...), Pulldown Variation (Wide Grip Chins, Hammer Strength Wide Iso Pulldowns, Close Grip Lat Pulldowns, etc...), Repeat
Bicep and Tricep Exercise Rotation = Whatever I feel like, chosen from the following... DB Curls, DB Hammer Curls, Spider Curls, 1 Arm Low Cable Curls, Straight Bar Low Cable Curls, CGBP, Overhead Ext, Cable Pressdowns, etc...
Ab and Medial Delt Exercise Rotation = Most likely V-Ups or an Ab Crunch Machine, and either DB or Cable Lateral Raises.
Original of the message was taken from http://forum.bodybuilding.com/
Replies:Links to some of my Lifting Vids.
This workout took 80 minutes to complete.
Before we get into any details:
GOOD LUCK!!!
You're gonna be muc...
Thanks man.
New Journal
Count me in!
Got deads? Damn
Your input is always appreciated!!!
I think I'm going to stay in ...
Are you after growth in a particular area, or just "more bigness&...
Mostly overall bigness.
beautiful.
Me too.
I followed your other journal all the way through, so I'm definately s...
how many fking journals do u need
I had to change it since its no longer a 12 day rotation.
Is that even possible
So what the hell do you call the last year ...
Its possible!!!
Hola's gonna get F'in HUGE! Good luck Buddy! Your gonna get crazy stro...
Subscribed.
Hahaha, NO! Its copywrited!!!
* Subscribed *
Your plan looks good.
Just a comment on the Yates Rows vid - I really like the contraction y...
*stares at Hola's workout plan for 15 minutes trying to figure it out*...
*Subscribed*
Looks good to me.
Wow, Hola Bola doing an upper/lower?? Whats next fullbody? Glad to s...
i get sick easily when i train due to not taking enough time off.
He'll switch back soon, he can't resist But I think this will be an e...
I'm in This will be interesting to follow.
Good to have you along for the ride.
damn! the deadlifts are craAAAAAZy
nice work man.
This workout took 80 minutes to complete.
Thanks man, I'm better at high reps for some reason.
New pic.
Hola Mola! teh hyooge! Keep it up, bro!
You like that pose don't you? You're a beast.
It hides his gut
Nice!
Some more pics.
remember wat i said.
If you bring your elbows up a little higher, and towards the camera sl...
Thanks for the pointers, I'll try that next time.
yeah dom.
About 3 or 4 weeks after I run out of my pre-workout cookies.
I second that, we're all interested
Oh yeah, don't forget to suck in as much air as possible to really exp...
Yeah.
F****** crazy deadlifts man, I seem to sit back in mine more, Ill try ...
Yes! I promise never to bust your balls again! or ever mention reps or...
I'd like to see a Dom journal too.
3x6 with 90 lbs on the chinnie-chins.
so thats wat low lat insertion points look like.
low lat insertions?
a better picture would be this one:
lmao, this is making me very upset.
tell me about it.
Haha, good lookin out Hola, posting that front double bi.
Your traps look freaking enormous doing a MM, so it's no surprise you'...
you start a journal and you start one NOW
^^^^^^^^^^^^
I like the look of the upper/lower split.
Great pics Hola - as always.
Yeah I have to admit seeing those pics is pretty motivational especial...
Haha, I hope you kicked some ass in the gym!!!
Wow, strong arms.
Don't forget Overhead DB Extensions and Weighted Dips.
This workout took 75 minutes to complete.
nice squats and RDL's
i tried BB hack squats once and it felt weird...
Yeah, I kept hitting my hamstrings when I'd try and pick it up.
The only thing I noticed was that your ass dips at the bottom.
Good job on the squats and rdls, you have a nice home gym.
Thanks X 3.
my ass is FAR too large to do barbell hack squats, and my arms too sho...
Hola, just go as far as you can to get a stretch in the hams with a sl...
arch your lower back tightly to get a stretch in the hamstrings too.
Either that or they make you want to suck on the long end of a shotgun
Why be so negative? Very few people have the genetics and work ethic ...
Back to your old self I see.
New journal eh?!
Nice previous workout, especially those squats an...
Reading your journal is like watching "Lifestyles of the Rich and...
Awesome!! Im gonna be watching this thread and taking workouts from th...
hey blake answer ur damn phone ill be in como wednesday
hes too busy now thats he got that new job.
Hola Bola you look great.
He refuses to compete.
Mr.
I wonder how much bigger he can actually get, I mean he's gotta be pre...
keep it up HB.
no.
Hey Hola, I was wondering are you running pretty much the same supplem...
My supplements are pretty much exactly the same.
well, i have some strange nerve damage, possibly related to something ...
Don't say the "G" word!
Hola,
You are a small piece of crap and your girlfriend is going to...
I tried that already, all it does is make people gang up on you and st...
This workout took 100 minutes to complete.
Its all good in da hood.
Good move on the wide grip chins instead of hammers, IMO.
I'm going to bouncing back and forth between my place and my parents h...
Yeah, it was a good choice, especially since I'm working on bring up m...
side chest looks amazng.
Thanks man, its one of my better poses.
This workout took 90 minutes to complete.
deads and shrugs.
holy crap, nice leg presses.
Nice deads!
Thanks Z.
sorry, i'm having trouble understanding this program and someone told ...
you got it.
sweet one more question, can you do the same workout on both, say, upp...
dude, i just rewatched some of ur clips and.
imo, you could but why would you? i'd like to keep the variety so u ke...
Sure.
445 x 8 x 2 = pain
that's why you were nearly unconscious.
Yeah, he needs a week off.
lmao
Hola "morphine" Bola
I wouldn't suggest you do that.
I'd use that if it applied to me.
This workout took 95 minutes to complete.
lmao 12 reps with 115s.
It was high rep day for pressing movements.
Have you tried incline BB? I like them better than the dbs, I feel the...
Yes, I hate it and I won't use a BB for a long time, if ever.
Awesome, Hola.
at lockout DBs tend to shift around a little bit(for me atleast, I may...
Yo Blake, I hear you're getting pretty serious with the Missus.
Hahaha.
It's probably got a lot to do with the length of your arms at 6'6"...
kinda ironic, isn't it? that the taller guys end up so damn strong?
...
i was wondering hola if ur shoulders are also blasted after upper days...
This workout took 80 minutes to complete.
Hmmmm, not especially.
That's just Darwinia crying his slanted little eyes out.
Not harder to put on size, harder to look like you've put on size.
hola.
You = DEAD
Regular stance, ATG.
lol looks like ur about ready to take a shit.
Haha.
very nice squats
No smiley to let me know you're joking, no friendly insult.
Thanks.
This workout took 100 minutes to complete.
god damn 100 minutes.
Damn, someone's been doing their kickbacks.
Jay Cutler called
He wants you to give his side triceps pose back, ...
100 minutes?! No wonder you're so big!
Thanks for the compliments guys.
Damn! Your tris look solid.
I use DBs for my bench press.
Thanks man.
Thanks.
I'd stick with DBs.
Yeah, these DB presses are helping my chest.
Haha, no, I still like my MM the best.
I know, but it's got to be up there
re: "strength isn't impor...
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This workout took 85 minutes to complete.
Damn your workouts are long, lol.
asskicking lower body workout man.
Thanks, it was a fun workout.
Since this journal was started, there was a total of ONE journal entry...
I had Army stuff all weekend, and I don't have time to post my workout...
Cool.
What did your Army stuff consist of? My base hosted an air show all w...
I had to help give a PT test, and we went to STL for my battalion's ch...
Wow, strong pomp and circumstance.
This workout took 85 minutes to complete.
New exercise = new vid How far down do you go on the pressing?
Sweet jesus.
I go down until the bar is just below my chin.
Haha.
This workout took 80 minutes to complete.
Nice job on the squats.
Weak! Might as well just do 1/4 squats with that limited ROM
Haha, there was actually a guy in the squat rack next to me doing 1/4 ...
That was me
Damn, that's alot of weight.
Shit, that's a lot of weight.
Long time no see Hola, I see your still strong as ever.
i like it.
Thanks for stoppin by man.
fo sheezy.
This workout took 100 minutes to complete.
sweet workout.
niiiiiiiiice rack pulls.
Really trying to edge me out, eh? lol.
Always impressive Hola.
side tri pic looking good bola, your almost there
Yeeesh.
Haven't replied in here for awhile [I still browse now and then ], eve...
Thanks man, I always get weird looks when I do full squats.
well how much do they help with size?
as compared to not doing them...
I read a study that showed that powerlifters who added a high rep set ...
sweet, i am a strongman/pl, so i usually do a high rep set at the end,...
lol, cutlers waist is HUGE!!!!
i bet he says "stupid internal ...
I do them soley for size.
ah, i thought it was traditional burnout set (no rest jus stripping th...
Ummmmmm.
something to keep in mind, the high rep set gets a TON of extra blood ...
I like getting blood into my muscles and through my joints with pretty...
No kidding, of course its exhausting!!! Thats the whole point!
A good pump not only helps in further tearing, blood and oxygen flow, ...
LOL.
I removed it.
Diet
Meal #1
-16 oz 1% Milk (22g C / 16g P / 3g F)
-1 Cup ground ...
Wow, that is a serious diet.
Wow, strong protein/carb ratio
Thanks for posting your diet.
Man this is very informative to me as a new lifter.
I think it's great.
HOLY COW Do our bodies really need that much food at one time?!?! 80g...
I don't know, but I'm still starving 2.
Heh, I love drinking milk.
This workout took 85 minutes to complete.
Stand by while I scrape my jaw off the floor.
I'm a big fan of the 40/40/20
I'd even go so far as to make carbs/f...
My ratios sometimes have my carbs and fat almost equal.
Milk = good.
a gallon a day for me.
awesome workout.
So you are deloading on all deads now?
Good job on the Deadlift PR, and that's is hell of a lot of food.
Thanks man.
educational and inspiring.
It's like our own little reality show
Hola "Real World"...
Hey hola, I dont post in here much but goss darn thats a kick butt leg...
Thanks for stopping in.
Haha.
saw ur new vids man.
Hola, just curious.
I have before.
our calves are the same.
Everyone chime in now with a measurement by measurement comparison wit...
I'll refrain from doing it here.
good god man lookin ridiculous.
Thanks for the compliment.
hola, im stealing your diet, lol
when you take the Cytosport Cytogain...
More fats than carbs on off days because I've been trying TCD out beca...
Gotcha.
This workout took 90 minutes to complete.
dude stop hogging all the equipment!
Haha, the gym is pretty empty when I go, and I always let people work ...
So basically they get double the workout deloading the weights after y...
Haha, no.
hehe.
synthol.
for sure!
I guess thats a good thing.
awesome progress!
What's your weight in the before picture and I think your weight now i...
Its the Hola Bola Show!
195 in old pic.
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stupid question as im sure its been answered but i cant find the answe...
5'7"
Just a quick question as i thought i understood your routine but seein...
Nope, it doesn't mean you swap them out from one workout to the next, ...
Thanks.
Sounds good, I hope you like it.
Anyone know how to get urine stains out of a computer chair?
-Grimf...
wow.
I've said it before and I'll say it again.
Photochopped
Hola "Louis Dorman" Bola
Great progress Hola! To keep progressing like that naturally is a test...
Well I got my diet right, I have been doing a four day split but have ...
Synthol! Cell-Tech!
*smacks head on keyboard* Damn you!
Awesom...
Thanks man, I appreciate the compliments.
I second that, Hola.
Those guys are smart to not have journals.
Im looking to get some shoes for lifting.
elaborate?
-Grimface
Keeps you from becoming a target of criticism
You're gay.
At least you didn't say "you're gay, look at your journal for pro...
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Now you know how I felt.
LOL.
There is a definite distinction between asking why---and ignoring the ...
This workout took 95 minutes to complete.
Maybe try putting the front squats with the lunges in slot 2 and in sl...
Thanks for the suggestion.
SLDL's with a bb on a platform so you can go really low.
Yeah, I might try those next time.
It's because you're going too heavy.
Really? A weakness? A fault? A chink in the armour of perfection?
...
I'm not worried about being the target of criticism.
You could always do the front squats in the smith machine.
it sounds like your hamstrings are stronger than your lower back.
well, RDL's, by their nature, will involve less ham and more glute, he...
I hate good mornings.
Haven't checked in here for a while.
Front squats have always been a straight up and down movement for me *...
good mornings own hola
This workout took 100 minutes to complete.
Holy Yate Rows! That's crazy
Lightweight!!!
If it wasn't for the pics and video's, you'd swear he was making this ...
Dummy plates and steroids!!
nice rows, i like yoru lfat DB as well.
In reality, that's just some dude at the gym.
Will the real Hola Bola please stand up
-Grimface
Thanks man.
It's actually been me the whole time
I've never seen the video's because I can't at work and my shit is slo...
Nice sig.
Yates rows are done more upright.
I thought Yates were just done with an overhand grip and bent more.
*Snarls* fuel for the fire.
You know you just throw a MM pose at them and you're clear to use.
Steroids aren't tested for in urinalysis anyways
O'RLY?? Hmmm
Do you still bring the bar to mid-stomach on the Yates rows?
they are if the commander wants them to be
Right, they have to be CO directed, after justafiable probable cause h...
Hey Hola, been following your journal now for awhile, 12 day and your ...
uh oh.
I'd like to call a moment of silence for AHTTG.
He was so young.
Hola, promise me one thing.
the dreaded skolOWNED
Yates rOWNED
It's kethnaab.
When the boogeyman goes to sleep, he checks under the bed for kethnaab
I hear Kethnaab is the teacher to 90 percent of students who wet their...
Haha.
*scratches head, trying to figure that one out*
EDIT - FWIW, Hola a...
ummm, maybe its cause you scare the piss out of them and they have nig...
u give them nightmares.
*light goes on* ohhhh.
Thats how i roll
Rant
Trust me if you are suspected of steriods they will find a way...
Well you're a teacher aren't you? Therefore your students.
I just did the Lower #1 workout - the squats felt good but nothing new...
cool beans there CKL, good luck with his proggy, it looks well designe...
Haha, it sounds like you had a good workout!
Its true, when you...
Lucky for us, "non-lifters" are clueless.
yeah, he probly is.
I'm hoping that the change in pace/routine will have good gains.
Yeah, starting your own journal is a good idea.
This workout took 90 minutes to complete.
wow, good one for sore legs!!!
bet you got in some sweet cardio i...
Haha, yeah, that definately was exhausting.
i bet.
LMAO .
Hola Workout.
Hey Hola, ever try using one of these or a machine that looks kinda si...
Looks to me like he discovered dat dere cell tech.
ive used one very similar to that, its a horrible, horrible movement f...
Yeah, I've used that exact machine before, and I didn't like it.
we have that monstrosity of a leg press in Soldier's Field House.
That machine looks awkward to use.
This is one of the leg presses they have in my gym, the seat moves not...
This workout took 90 minutes to complete.
good lookin workout.
Great workout! Do you prefer this routine to your 12 day and 8 day ro...
Hola, I hope you know I'm gunna do your upper/lower split as soon as m...
dude BB row.
Dude.
You've got some great videos champ.
Thanks man.
The first of which is your size.
im just curious, but what do you think your weaknesses are?
I think hes said that he thinks his back is his weakest bodypart.
I'd like to put on a little more size overall, but yes, I definately f...
You workout out like an animal.
HAPPY FKING BIRTHDAY!!!!!!!
you're getting up there old timer.
who had a b-day? Hola? Happy B-Day!
Looks like you're starting to take more days off, do you think it's he...
Markus Ruhl says happy Birthday.
Hola Old Ass Bola? He has gone bald.
dude, its your b-dAY??? happy b-day
This workout took 85 minutes.
Happy b-day man!
Great way to celebrate
Yes, its my birthday.
Who? Oh yeah I remember that old fart now.
So the way you are loading weights now on moves like squats is differe...
Its a little different than what I usually do.
Oh! Voodoo.
This workout took 100 minutes to complete.
Nice PR's, but I'm always impressed most by that amazing DB Shoulder P...
lol, yeah.
so rack pulls are basically deadlifts without the bottom few cm of tra...
Yep, they're bascially the top half of a deadlift.
Would you F'in slow down on the DB Sh press so I can catch up?!?!
Haha.
Nice job on the rack pull Hola.
PlateMates
Nice job on those rack pulls! That sucks about the rack.
H-
My rack is the same way - if you have some of those thick 100lb ...
Sure, if you're pumping iron.
it is alot of weight.
woah your bkbola
shit, i watch your videos sometimes when im surfin...
"Surfing with the Hola Bola"
great workout, impressive rack pulls! iv noticed that your workouts ru...
Thats what I think he should do! Maybe he'll try it before going back ...
Honestly, 100 minutes isn't that hard for me.
This workout took 100 minutes to complete.
as i figured calf raise PRs and shruggins PRs.
Yeah.
Thanks man.
lol
Its true! I figured since I was already doing deads and shrugs, a lit...
Hola,
I didn't see this anywhere on your vids, so can you post one ...
Some big number bein gthrown around in this jouranl!
You're in the ...
My mile time right now is probably around 6:00.
This workout took 100 minutes to complete.
*Head Explodes*
Haha.
This workout took 85 minutes to complete.
do you do your sdl off the ground or in teh air (like rdl but with str...
I do them on an elevated platform so I can go down until the bar hits ...
You probably know this but might as well throw it out there.
Question: for someone who wants to use this routine but isn't an expe...
I would definately recommend NOT trying to match the number of sets I ...
Yup.
Hey Hola, nice workouts lately.
I've pretty much mimicked your program to the letter (with lower weigh...
I would definately cut back the amount of sets you're doing.
Just started keeping a food log again, going for between 3500-4000 cal...
Holy shit.
Same here, hell I can get my palms flat on the ground next to my heels...
You all remember the flexibility test in high school P.
Well, it seems like you've got your "+food" and "+weigh...
This workout took 85 minutes to complete.
Yeah, I remember doing that thing, I had like the second highest score...
Damn Hola looking great, props!
Those ATG Squats (heels together), ...
i've never been able to do heels-together squats without keeping my to...
Yeah, I keep my toes pointed out at about a 45 degree angle also.
Hey Hola Bola,
I've been reading your journal for a while.
Thanks for stoppin by man.
My calories aren't keeping up with this lifting routine.
Eat more!!! Thats what the off days are for!
Hahaha, thats a goo...
Best way of spending off days!
This workout took 80 minutes to complete.
Get a belt!
hi, ive just read the whole journal, good weigths man
i saw that y...
Awesome workout hola.
more protein, more carbs, and DEFINITELY up the dextrose/whey on the b...
Agreed on the nutrition issue.
Yeah it kinda is, I changed it around a bit and didnt post up the chan...
if i were you id train to yor body.
if your shoulders a problem, have you ever tried towel dislocates? i c...
Some new pics from today.
you look a little crisp
i think your chest protudes alot more now also
This workout took 120 minutes to complete.
very nice, i ahve taught you well.
Man, awesome workout.
Awesome workout hola, you are looking MASSIVE.
I think varying the rep ranges from lower (1-6) to higher (7-12) has h...
[quote=Hola Bola]If your gym is closed on sundays and you're using my ...
Have I told you how much I hate you lately?!?! Nice F*ckin Dips!
Thanks Luke.
Awesome job on the dips PR Hola, not much else needs to be said
I ...
here you go
http://www.
Thanks for the link, I'll check it out.
I have done that stretch hola and try to do it every night.
Man, how do you even have enough room between your legs for that much ...
Your backs improving, nice!
Humbled .
I have nothing to say, but you better quote this post and reply to it ...
This workout took 90 minutes to complete.
Have you ever made a post without that shit-eating grin smiley
H...
Awesome workout hola, I must say thats a lot of squat work.
HOLY ****, hola robo bola
This workout took 95 minutes to complete.
The real question is, when don't computers act up?
When you're not using them
I'm leaving in a few weeks for five wee...
Here are the two vids I took a couple days ago and finally got uploade...
you sir are a sick man.
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Thanks man.
This workout took 85 minutes to complete.
Awesome job on the 120 lb incline DB's, 12 reps!!!?
I love elevated deads, but the mechanics tend to be a bit different.
My sticking point is getting it off the ground.
Looks like your workouts are lasting a little longer with this new rou...
I actually got out of the 2 week Army school because it was full and I...
This workout took 100 minutes to complete.
I bet you had a sick arm-pump after all that
nice slow tempo pullups thats wat i like to see.
workout looking good as always .
yeah, I'm doing it now while I get myself back into shape, but once I ...
..
With feet supported, it's still an awesome exercise, just the hip flex...
Thanks man.
This workout took 85 minutes to complete.
you're a beast, man.
I bet your glutes are really strong and they are taking over the exerc...
Hahaha.
Light weight makes you hyooooooge, just look at me
Maybe I could just do 225 for 20 or something to make up for it.
i just saw ur side-chest pic in the exercise section about gloves and ...
Just checking out your journal and all the vids man.
You should try doing SLDL sets with 275, between 225 and 315.
That sounds like good advice to me.
the end result of "number chasing" on SLDL's is usually a RD...
Good point.
He must do a ton of cable cross-overs to build up that inner chest
How did you know my secret?!?!?!
True Story:
Hola Bola is incapable of making a post without some f...
blakeeeeeeeeeeeeeeeeeee call me
yah wat the dilly.
Why does this journal only have 4 stars? This is the only journal I'v...
I don't mind the haters.
True, but your the only one on this site who backs up knowledge, routi...
If more people looked like Hola and lifted as much weight as him, ther...
At least no one can claim e-stats.
This workout took 90 minutes to complete.
You mean you don't just take someones word that they can SLDL 400 lbs?
Looks like you tore that routine straight out of flex magazine
32...
Haha.
Hola Bola, what kind of training have you done over the year (meaning ...
No cookie cutter programs.
This workout took 85 minutes to complete.
*gasp*
4/5!!!
*stunned*
Nice workout hola, yeah leg presses are always ok when you can do over...
milk, beef, and heavy iron
the recipe of the beast
How about "milk, chicken/fish, and heavy iron".
Milk and Squats!!!!!
more like milk, McDonald's, and heavy iron.
Ha ha! Holy crap, Hola had a "bad" workout.
nice workout.
I alternate between deads and rack pulls on my lower #2 workouts.
Wow! Interesting and fascinating journal here.
Hola has more juice in him than the kool-aid man
j/k
small bump
Did Hola O.
He's said before he is natural.
So has Gustavo Badell
u think milk moreso than eggs????????
So did Barry Bonds, so there goes that theory.
I think hola's broad is keeping him away from the computer.
*feels shruggin's pain*
I say we troll the hell out of his journa...
i think hola bola is part of the working class now
did hola miss a workout?
Righty-o.
-Grimface
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You guys are too much
-Grimface
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-Grimface
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-Grimface
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-Grimface
LMAO!!!!!
This workout took 140 minutes to complete.
Ok ok, so i realize that me and w8 pretty much trashed this journal fo...
Hola, you see what happens when you leave? Shruggin and W8 go crazy wi...
Wow, this guy has been more scarce then someone else I know
Hope a...
I wrote: "believe you are natural though, as you say, and buildin...
LMAO thats fuking awesome work.
what is going on here.
lol @ "teh pushups"
It's cause we love ya, hola
-Grimface
What the **** happened to my journal???
I go out of town for a co...
they cant function without you whens your next journal up and runnin...
are u kidding me? all those new pics have made ur journal 10 times bet...
As soon as I get home and get some free time.
"And the award for most journals goes to.
You also said that it would ruin your day if you found out he was not ...
Can't say I'm impressed either.
once i get my home gym set up, I'm going to take videos of my lifting.
http://forum.
Has Hola Bola started a new journal yet? Link?
Thanks.
he will be back soon with a new split.
I'll have the new journal up soon.
Good luck.
*blinks*
did I see flat barbell bench presses in there?
*Rereads...
Haha.
New 7 Day Rotation Link.
blake gimme a call
UH.
He's not a human being, he doesn't need them.
*slaps self in the forehead*
OH YEAH! Boy I feel like an idiot.
Very very impressive Hola.
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