Dosing L-Citrulline for Circulation Support, Erectile Dysfunction and Sports Performance

To supplement L-citrulline for circulatory health or to alleviate erectile dysfunction, take 1,000 mg of citrulline, three times a day with meals, for a total daily dose of 3,000 mg. L-citrulline does not need to be taken with meals, however.

To supplement for circulatory health with a citrulline malate supplement, take 1.76 g of citrulline malate for every 1 gram of citrulline you would normally take.

To supplement L-citrulline to enhance sports performance, take 6,000 – 8,000 mg of citrulline malate about an hour before exercise.

Source: Citrulline: Benefits, Usage, Dosage, Side Effects, and How to Take ...

https://examine.com/supplements/citrulline/

L-Citrulline

Citrulline makes cyclists 1.5 percent faster 09.05.2016
Female bodybuilders manage lots more reps with citrulline malate 29.04.2016
Citrulline increases muscle mass and reduces fat mass by blocking the aging process 08.12.2015
Adding 200 mg glutathione makes L-citrulline a more effective NO booster 29.07.2015
Build muscles but eat little protein? Use L-citrulline 23.07.2014
L-Citrulline changes apple into pear 10.07.2014
L-Citrulline in watermelon prevents sore muscles 03.04.2014
Better sports drinks or pre-workout shakes contain L-citrulline 01.04.2014
L-Citrulline helps you hold on to muscle mass during a weight-loss diet 10.10.2013
One and a half grams L-citrulline can help mild erection problems 10.04.2013
L-Citrulline versus exhaustion 27.10.2011
Cyclists on L-citrulline use more amino acids 06.10.2010
Strength athletes train better with citrulline malate 05.06.2010

MPA Supps Celluvol

7 grams Kyowa Quality Pure L-Citrulline
1500 mg Nitrosigine​                
5 grams HydroMax                

600 mg AlphaSize (A-GPC)                

Non-Stimulant Formula

Sleeve Buster | Iron Addicts | Pre-Workout Pump Formula | Formulated By CT Fletcher

SLEEVE BUSTER BY IRON ADDICTS

Energy, focus, and pumps and veins that literally make your whole body start throbbing with blood. When I say this is a powder you NEED to take, trust me right here when I say this is one you can’t go without. Sleeve Buster is a part of every damn workout CT does. If you want lasting pumps and increased blood flow for better long term results you need this pre workout or even better start off your day off with it.

Full Ingredient Doses 

We don't just say it. We back it up. Six grams of Citrulline is as high as any pump product on the market. We back that up with Beet Root and Hydromax which will take your bloodflow to the next level. Arm Day will never be the same. Seriously. 

NASTY PUMP: You won't need to command your arms to grow. They just will if you take Sleeve Buster. 6 grams of Citrulline will do that to you.

MASSIVE DOSE: We don't just say it works. We back it up. 6 Grams of Citrulline will light you up while beet root and Hydromax will make your veins throb. Arm workouts will never be the same.

ARM DAY IS WAR: War has officially been waged. Enter the gym with the knowledge that things are about to get wild.

NITRIC OXIDE: We'll help your blood pump into your extremities in levels you didn't know were possible. Every workout just became a pump workout.

IRON ADDICTS BY CT FLETCHER: Iron Addicts was created with one thing in mind: Being the baddest you can be. For those of you who consider yourself an addict, take it one step further with CT Fletcher and Iron Addict.

How to Increase Cell Volume for Fast Muscle Growth | T Nation

How to Increase Cell Volume for Fast Muscle Growth | T Nation: Learn how to increase cell volume and you'll turn on protein synthesis and suppress protein breakdown.

Ergo-Log Excerpt: How cacao helps heart and blood vessels function better

More endurance athletes than you'd think use phenol-rich cacao as an effective performance enhancer. A Japanese animal study, published recently in PLoS One, shows how cacao works. The flavan-3-ols in cacao boost the activity of nitrogen monoxide or NO in the blood vessels, and as a result improve the blood's ability to transport oxygen and nutrients to the muscles. The ergogenic effect of cacao probably reaches its maximum 1-2 hours after intake.

Source: How cacao helps heart and blood vessels function better

Other references:
Scared of getting wrinkles? Cacao stops skin aging 15.02.2017
The doping effect of 40 g dark chocolate a day 26.02.2016
Cocoa makes you alert 26.06.2015
Cacao extends your life expectancy and keeps you sharp 16.08.2014
You'll put on weight less quickly with dark than milk chocolate 24.07.2014
How cacao helps heart and blood vessels function better 20.07.2014
Cacao boosts fat burning 18.07.2014
Cacao flavonoid (-)-epicatechin inhibits myostatin and strengthens muscles 05.02.2014
Cacao inhibits DHT, protects prostate against testosterone 21.01.2014
Taking testosterone? Cacao protects your prostate 19.01.2014
Animal study: cacao-phenol (-)-epicatechin keeps endurance athletes fit during inactive period 07.01.2014
Animal study: epicatechin from cacao extends life expectancy 18.07.2012
Cacao contains endurance sports drug 11.04.2012
Cocoa makes you fit faster 12.09.2011
Cocoa lightens exercise load for heart 12.03.2010
Phenol in cocoa has same effect as clenbuterol 13.12.2009
Cocoa boosts NO 07.12.2008

April 2018 Monthly Workout Plan is Workout Everyday

Testosterone Therapy - Royal Men's Medical Center
Great Service and Price - Tell them Michael Henry referred you. https://t.co/0HQkC961lN pic.twitter.com/pLPd4uTAOt

— #HelpYouGetGAINS (@helpYOUgetGAINS) September 26, 2017

My March 2018 Workout Plan - Overtraining (Monthly Workout Plan)

This month’s plan is OVERTRAINING.

The two workouts are:

Fri-Sat-Sun-Mon

Goblet Squat
Dumbbell Deadlift
Floor Press
Pull-up

Tue-Wed-Thu

Flutter KicksChest Press/Flyes
High Band Row
Pull Apart/Face Pull/Reverse Flyes

Band Chest Press
Band Triceps
Band Biceps

My February 2018 Workout Plan

No schedule just the actual workouts.




helpYOUgetGAINStracked Workout for 933 ptsFeb 27, 2018

• Band Pull Aparts
  • 10 reps | 1/2-inch band 6
  • 10 reps | 1/2-inch band 6
• Incline Dumbbell Flyes
  • 10 lb x 20 reps 18
  • 10 lb x 20 reps 18
• Band Chest Press
  • 25 reps 50
  • 55 reps 110
  • 55 reps 110
• Dumbbell Squeeze Press
  • 30 lb x 20 reps 55
  • 30 lb x 10 reps 49
  • 30 lb x 10 reps 49
  • 30 lb x 10 reps 49
• Incline Dumbbell Bench Press
  • 50 lb x 10 reps 63
  • 50 lb x 5 reps 53
  • 50 lb x 5 reps 53
  • 50 lb x 5 reps 53
• Dumbbell Floor Press
  • 50 lb x 20 reps 98
  • 50 lb x 10 reps 83
• Alternating Floor Press
  • 50 lb x 10 reps 10

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Mastiff, BlueAlexis, MR_PENNINGTON, MarcScott and 13 others propped this. Elhot, Squatsome, ida_b, JaeSea, FitfabL, 12reps, r4d4r_3n5, gritsinct, Al88X, jasonboss, hapahaolegirl, a_jones19, Finance propped this.

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helpYOUgetGAINStracked Workout for 855 ptsFeb 25, 2018

• Light Walking (secondary e.g. commute, on the job, etc)
  • 02:00:00 24
• Flutter Kicks
  • 25 reps 7
  • 25 reps 7
  • 25 reps 7
  • 25 reps 7
• Crunch
  • 25 reps 12
  • 25 reps 12
  • 25 reps 12
  • 25 reps 12
• Reverse Crunch
  • 25 reps 32
• Goblet Squat (dumbbell)
  • 45 lb x 10 reps 37
  • 45 lb x 10 reps 37
  • 45 lb x 10 reps 37
• Dumbbell Deadlift
  • 95 lb x 5 reps 95
  • 95 lb x 5 reps 95
  • 95 lb x 5 reps 95
• Band Assisted Chin-Up
  • 10 reps 70
  • 10 reps 70
  • 10 reps 70
• Decline Dumbbell Bench Press
  • 50 lb x 10 reps 39
  • 50 lb x 10 reps 39
  • 50 lb x 10 reps (PR) 39

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Mastiff, 12reps, MarcScott, JaeSea and 12 others propped this. MR_PENNINGTON, FitfabL, Finance, jencctx, BDinthecrowd, gritsinct, Craygor, a_jones19, Suzerain, ida_b, r4d4r_3n5, Al88X propped this.

MR_PENNINGTON great pr yo
Give Props 3d ago
                                                        
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 helpYOUgetGAINStracked Workout for 948 ptsFeb 24, 2018

• Walked up the stairs (in lieu of the elevator)
  • 5 floors 10
• Concentration Curls
  • 20 lb x 30 reps 11
  • 20 lb x 30 reps 11
  • 20 lb x 30 reps 11
  • 20 lb x 30 reps 11
  • 20 lb x 30 reps 11
  • 20 lb x 30 reps 11
  • 20 lb x 30 reps 11
  • 20 lb x 30 reps 11
  • 20 lb x 30 reps 11
  • 20 lb x 30 reps 11
  • 20 lb x 30 reps 11
  • 20 lb x 30 reps 11
  • 20 lb x 30 reps 11
  • 20 lb x 30 reps 11
  • 20 lb x 30 reps 11
  • 20 lb x 30 reps 11
  • 20 lb x 30 reps 11
  • 20 lb x 30 reps 11
  • 20 lb x 30 reps 11
  • 20 lb x 30 reps 11
• Leg Extensions
  • 20 lb x 10 reps 8
  • 20 lb x 10 reps 8
  • 20 lb x 10 reps 8
  • 20 lb x 10 reps 8
  • 20 lb x 10 reps 8
  • 20 lb x 10 reps 8
  • 20 lb x 15 reps 9
  • 20 lb x 15 reps 9
  • 20 lb x 15 reps 9
  • 20 lb x 20 reps 10
  • 20 lb x 20 reps 10
  • 20 lb x 20 reps 10
  • 20 lb x 30 reps 11
  • 20 lb x 30 reps 11
  • 20 lb x 30 reps 11
  • 20 lb x 25 reps 10
  • 20 lb x 25 reps 10
  • 20 lb x 25 reps 10
• Goblet Squat (dumbbell)
  • 25 lb x 10 reps 32
  • 45 lb x 7 reps 34
  • 50 lb x 5 reps 32
  • 70 lb x 5 reps 37
  • 80 lb x 3 reps 32
  • 80 lb x 3 reps 32
  • 80 lb x 3 reps 32
  • 80 lb x 3 reps 32
  • 80 lb x 3 reps (PR) 32
• Romanian Dumbbell Deadlift
  • 95 lb x 8 reps 85
  • 95 lb x 8 reps 85
  • 95 lb x 8 reps 85

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Mastiff, MarcScott, MR_PENNINGTON, a_jones19 and 12 others propped this. hapahaolegirl, 12reps, BDinthecrowd, JaeSea, FitfabL, Al88X, Finance, jencctx, gritsinct, Craygor, ida_b, r4d4r_3n5 propped this.

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 helpYOUgetGAINStracked Workout for 37 ptsFeb 23, 2018

• Light Walking (secondary e.g. commute, on the job, etc)
  • 00:45:00 9
• Flutter Kicks
  • 25 reps 7
  • 25 reps 7
  • 25 reps 7
  • 25 reps 7

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Mastiff, 12reps, BlueAlexis, a_jones19 and 12 others propped this. MarcScott, JaeSea, FitfabL, Al88X, MR_PENNINGTON, sonox, JustG, gritsinct, hapahaolegirl, Finance, jencctx, ida_b propped this.

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 helpYOUgetGAINStracked Workout for 771 ptsFeb 21, 2018

• Band Pull Aparts
  • 10 reps | 1/2-inch band 6
• Flutter Kicks
  • 15 reps 5
  • 15 reps 5
  • 50 reps 15
  • 51 reps 15
  • 51 reps (PR) 15
• Romanian Deadlift
  • 55 lb x 30 reps 43
  • 55 lb x 30 reps 43
• Band Chest Press
  • 55 reps 110
  • 55 reps 110
  • 55 reps 110
• Band Rear Delt Row
  • 55 reps 88
  • 55 reps 88
  • 55 reps 88
• Band Kneeling Straight Arm Lat Pulldown
  • 20 reps 30

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Mastiff, BlueAlexis, 12reps, a_jones19 and 13 others propped this. Elhot, Finance, ida_b, Al88X, MarcScott, JaeSea, FitfabL, Sheyla, zero_two, jencctx, stalwyn, r4d4r_3n5, lezailjr propped this.

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 helpYOUgetGAINStracked Workout for 996 ptsFeb 19, 2018

• Walked up the stairs (in lieu of the elevator)
  • 5 floors 10
• Single Leg Extension
  • 10 lb x 30 reps 25
  • 10 lb x 25 reps 24
  • 10 lb x 20 reps 22
  • 10 lb x 15 reps 21
  • 10 lb x 10 reps 20
• Single Leg Extension
  • 10 lb x 30 reps 25
  • 10 lb x 25 reps 24
  • 10 lb x 20 reps 22
  • 10 lb x 15 reps 21
  • 10 lb x 10 reps 20
• Band Pull Aparts
  • 10 reps | 1-inch band 70
  • 10 reps | 1-inch band 70
  • 10 reps | 1-inch band 70
• Flutter Kicks
  • 20 reps 6
  • 20 reps 6
• One-Arm Dumbbell Floor Press
  • 10 lb x 30 reps 65
  • 10 lb x 30 reps 65
  • 15 lb x 20 reps 61
  • 15 lb x 20 reps 61
  • 25 lb x 15 reps 65
  • 25 lb x 15 reps 65
  • 45 lb x 10 reps 77
  • 45 lb x 10 reps (PR) 77

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Mastiff, Eggs4me, 12reps, Craygor and 16 others propped this. lezailjr, MarcScott, Sheyla, JaeSea, BlueAlexis, a_jones19, MR_PENNINGTON, hapahaolegirl, Finance, BDinthecrowd, Al88X, jencctx, gritsinct, ida_b, stalwyn, r4d4r_3n5 propped this.

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 helpYOUgetGAINStracked Workout for 1,022 ptsFeb 18, 2018

• Partial Straight Leg Raise
  • 10 reps (PR) 5
• Flutter Kicks
  • 50 reps 15
  • 50 reps (PR) 15
  • 25 reps 7
  • 25 reps 7
  • 25 reps 7
  • 25 reps 7
• Band Pull Aparts
  • 30 reps | 1/2-inch band 19
• Barbell Deadlift
  • 85 lb x 7 reps 52
  • 100 lb x 5 reps 52
• Romanian Deadlift
  • 135 lb x 8 reps 59
  • 135 lb x 10 reps 61
• Dumbbell Deadlift
  • 95 lb x 5 reps 95
  • 100 lb x 5 reps 102
  • 120 lb x 5 reps 134
  • 140 lb x 5 reps 175
• Band Assisted Chin-Up
  • 5 reps 42
  • 5 reps 42
  • 5 reps 42
  • 5 reps 42
  • 5 reps 42

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Mastiff, a_jones19, FRABAR, 12reps and 19 others propped this. MarcScott, FitfabL, JaeSea, MR_PENNINGTON, TerribleDarrell, BDinthecrowd, hapahaolegirl, jencctx, Finance, Al88X, ida_b, Elhot, Craygor, Eggs4me, lezailjr, BlueAlexis, gritsinct, stalwyn, r4d4r_3n5 propped this.

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 helpYOUgetGAINStracked Workout for 924 ptsFeb 17, 2018

• Crunch
  • 10 reps 5
  • 10 reps 5
• Flutter Kicks
  • 10 reps 5
  • 20 reps 6
  • 20 reps (PR) 6
• Band Pull Aparts
  • 10 reps | 1/2-inch band 6
  • 10 reps | 1/2-inch band 6
  • 10 reps | 1/2-inch band 6
  • 10 reps | 1/2-inch band 6
• Band Chest Press
  • 50 reps 100
  • 50 reps 100
  • 50 reps 100
  • 50 reps 100
• One-Arm Kettlebell Floor Press
  • 20 lb x 5 reps 22
  • 20 lb x 5 reps 22
  • 20 lb x 5 reps 22
  • 20 lb x 5 reps 22
  • 15 lb x 5 reps 22
  • 15 lb x 5 reps 22
  • 15 lb x 5 reps 22
  • 15 lb x 5 reps 22
• Triceps Pushdown
  • 60 lb x 30 reps 14
  • 60 lb x 20 reps 13
• Cable Tricep Kickback
  • 20 lb x 10 reps 8
  • 20 lb x 10 reps 8
• Cable Rope Overhead Triceps Extension
  • 20 lb x 20 reps 10
  • 20 lb x 20 reps 10
• Push-Up
  • 5 reps 12
  • 5 reps 12
• Barbell Deadlift
  • 55 lb x 5 reps 38
  • 55 lb x 5 reps 38
• Barbell Curl
  • 55 lb x 5 reps 14
  • 55 lb x 5 reps 14
• Standing Barbell Shoulder Press (OHP)
  • 55 lb x 5 reps 53
  • 55 lb x 5 reps 53

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Mastiff, Craygor, MR_PENNINGTON, MarcScott and 17 others propped this. 12reps, a_jones19, Squatsome, BDinthecrowd, KiltsAndWhiskey, FitfabL, TerribleDarrell, hapahaolegirl, jencctx, Finance, Al88X, ida_b, Eggs4me, lezailjr, gritsinct, stalwyn, r4d4r_3n5 propped this.

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 helpYOUgetGAINStracked Workout for 893 ptsFeb 14, 2018

• Light Walking (secondary e.g. commute, on the job, etc)
  • 01:30:00 18
• Walked up the stairs (in lieu of the elevator)
  • 5 floors 10
• Single Leg Extension
  • 10 lb x 50 reps 29
  • 10 lb x 50 reps 29
  • 10 lb x 40 reps 27
  • 10 lb x 40 reps 27
  • 10 lb x 30 reps 25
  • 10 lb x 30 reps 25
  • 10 lb x 30 reps 25
  • 10 lb x 30 reps 25
  • 10 lb x 20 reps 22
  • 10 lb x 20 reps 22
  • 10 lb x 10 reps 20
  • 10 lb x 10 reps 20
  • 10 lb x 10 reps 20
  • 10 lb x 10 reps 20
  • 10 lb x 10 reps 20
• Standing Cable Leg Extension
  • 10 lb x 10 reps 37
  • 10 lb x 10 reps (PR) 37
• Concentration Curls
  • 30 lb x 30 reps 11
  • 30 lb x 30 reps 11
  • 30 lb x 30 reps 11
  • 30 lb x 30 reps 11
  • 10 lb x 30 reps 10
  • 10 lb x 30 reps 10
• Band Pull Aparts
  • 20 reps | 1/2-inch band 13
  • 20 reps | 1/2-inch band 13
• Band Chest Press
  • 50 reps 100
  • 45 reps 90
  • 40 reps 80
  • 35 reps 70

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Mastiff, BlueAlexis, -JenniferAnne-, MarcScott and 17 others propped this. MR_PENNINGTON, hapahaolegirl, a_jones19, 12reps, gloomchen, jencctx, Craygor, onisemus, Squatsome, Finance, JaeSea, ida_b, Al88X, gritsinct, TerribleDarrell, lezailjr, r4d4r_3n5 propped this.

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 helpYOUgetGAINStracked Workout for 504 ptsFeb 13, 2018

• Light Walking (secondary e.g. commute, on the job, etc)
  • 01:00:00 12
• Walked up the stairs (in lieu of the elevator)
  • 5 floors 10
• Single Leg Extension
  • 20 lb x 10 reps 21
  • 20 lb x 10 reps 21
  • 20 lb x 10 reps 21
  • 20 lb x 10 reps 21
  • 20 lb x 10 reps 21
  • 20 lb x 10 reps 21
  • 20 lb x 10 reps 21
  • 20 lb x 10 reps 21
  • 20 lb x 10 reps 21
  • 20 lb x 10 reps 21
  • 20 lb x 10 reps 21
  • 20 lb x 10 reps 21
  • 20 lb x 10 reps 21
  • 20 lb x 10 reps 21
  • 20 lb x 10 reps 21
  • 20 lb x 10 reps 21
  • 20 lb x 10 reps 21
  • 20 lb x 10 reps 21
  • 20 lb x 10 reps 21
  • 20 lb x 10 reps 21
  • 10 lb x 30 reps 25
  • 10 lb x 30 reps 25

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Mastiff, Squatsome, BlueAlexis, a_jones19 and 16 others propped this. 12reps, MetalGodOpeth, MarcScott, gloomchen, MR_PENNINGTON, JaeSea, Craygor, stalwyn, gritsinct, jencctx, onisemus, Finance, ida_b, Al88X, TerribleDarrell, lezailjr propped this.

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 helpYOUgetGAINStracked Workout for 359 ptsFeb 12, 2018

• Push-Up
  • 5 reps 12
• Barbell Deadlift
  • 55 lb x 5 reps 38
• Clean
  • 55 lb x 5 reps 36
• Standing Barbell Shoulder Press (OHP)
  • 55 lb x 5 reps 53
• Push-Up
  • 5 reps 12
• Barbell Deadlift
  • 55 lb x 5 reps 38
• Clean
  • 55 lb x 5 reps (PR) 36
• Standing Barbell Shoulder Press (OHP)
  • 55 lb x 5 reps 53
• Standing Dumbbell Shoulder Press
  • 10 lb x 10 reps 40
• Dumbbell Side Lateral Raise
  • 10 lb x 30 reps 41

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Mastiff, MR_PENNINGTON, hapahaolegirl, a_jones19 and 16 others propped this. 12reps, MarcScott, JaeSea, FitfabL, gloomchen, dudeAriffic, Finance, brhuffm, lezailjr, jencctx, Craygor, stalwyn, gritsinct, ida_b, Al88X, TerribleDarrell propped this.

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 helpYOUgetGAINStracked Workout for 635 ptsFeb 11, 2018

• Machine MTS High Row
  • 60 lb x 10 reps 21
  • 60 lb x 10 reps 21
  • 60 lb x 10 reps 21
  • 100 lb x 10 reps 27
  • 100 lb x 10 reps 27
  • 100 lb x 10 reps 27
  • 160 lb x 2 reps 23
  • 160 lb x 2 reps (PR) 23
• Straight Arm Pulldown
  • 100 lb x 7 reps 21
  • 100 lb x 7 reps 21
  • 100 lb x 7 reps 21
• Parallel-Grip Pull-Up
  • 3 reps 21
  • 3 reps 21
  • 5 reps 42
  • 4 reps 31
• Band Assisted Chin-Up
  • 10 reps 70
  • 10 reps 70
  • 10 reps 70
• Weighted Inverted Row (Let Me Ups)
  • 20 lb x 25 reps 57

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gloomchen, Mastiff, 12reps, FitfabL and 17 others propped this. MarcScott, a_jones19, hapahaolegirl, BDinthecrowd, Al88X, JaeSea, jencctx, Craygor, JustG, nikii_dee, MR_PENNINGTON, HulkSmash81, Finance, lezailjr, stalwyn, gritsinct, ida_b propped this.

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 helpYOUgetGAINStracked Workout for 281 ptsFeb 11, 2018

• Standing Biceps Cable Curl
  • 25 lb x 21 reps 15
• EZ-Bar Curl
  • 35 lb x 21 reps 16
  • 85 lb x 8 reps 20
  • 85 lb x 8 reps 20
  • 85 lb x 8 reps (PR) 20
  • 55 lb x 10 reps 17
  • 55 lb x 10 reps 17
  • 55 lb x 10 reps 17
• Reverse Barbell Curl
  • 35 lb x 10 reps 14
  • 35 lb x 10 reps 14
• Cable Hammer Curls - Rope Attachment
  • 20 lb x 30 reps 11
• Lying Dumbbell Tricep Extension
  • 30 lb x 10 reps 19
  • 30 lb x 10 reps 19
  • 40 lb x 10 reps 20
• Cable Rope Overhead Triceps Extension
  • 30 lb x 30 reps 11
• Cable Tricep Kickback
  • 15 lb x 15 reps 9
  • 15 lb x 15 reps 9
• Triceps Pushdown
  • 50 lb x 30 reps 13

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Mastiff, MarcScott, OHJONNY, anjali01 and 15 others propped this. 12reps, gloomchen, a_jones19, Al88X, JaeSea, jencctx, Craygor, nikii_dee, HulkSmash81, MR_PENNINGTON, Finance, lezailjr, stalwyn, gritsinct, ida_b propped this.

MR_PENNINGTON great pr on the easy bar curl that's awesome
Give Props 2w ago
                                                        
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 helpYOUgetGAINStracked Workout for 1,872 ptsFeb 9, 2018

• Walked up the stairs (in lieu of the elevator)
  • 5 floors 10
• Band Pull Aparts
  • 10 reps | 1-inch band 70
  • 10 reps | 1-inch band 70
  • 10 reps | 1-inch band 70
  • 10 reps | 1-inch band 70
  • 10 reps | 1-inch band 70
  • 10 reps | 1-inch band 70
  • 10 reps | 1-inch band 70
  • 10 reps | 1-inch band 70
  • 10 reps | 1-inch band 70
  • 10 reps | 1-inch band 70
• Band Chest Press
  • 10 reps 20
  • 10 reps 20
  • 10 reps 20
  • 10 reps 20
  • 10 reps 20
  • 10 reps 20
  • 10 reps 20
  • 10 reps 20
  • 10 reps 20
  • 10 reps 20
  • 10 reps 20
  • 10 reps 20
  • 10 reps 20
  • 10 reps 20
  • 10 reps 20
• Band Rear Delt Fly
  • 55 reps 79
  • 55 reps (PR) 79
• Band Kneeling Straight Arm Lat Pulldown
  • 50 reps 76
  • 50 reps 76
• Dumbbell Deadlift
  • 95 lb x 10 reps 112
  • 95 lb x 9 reps 110
  • 95 lb x 8 reps 108
  • 95 lb x 7 reps 105
  • 95 lb x 6 reps 101
• Straight Arm Pulldown
  • 20 lb x 30 reps 16

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Mastiff, BlueAlexis, gloomchen, MarcScott and 19 others propped this. Squatsome, gritsinct, jencctx, FitfabL, a_jones19, hapahaolegirl, Bellatrix, JaeSea, Suzerain, 12reps, anjali01, Al88X, Craygor, JustG, Elhot, HulkSmash81, Finance, lezailjr, ida_b propped this.

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 helpYOUgetGAINStracked Workout for 602 ptsFeb 8, 2018

• Light Walking (secondary e.g. commute, on the job, etc)
  • 01:00:00 12
• Walked up the stairs (in lieu of the elevator)
  • 5 floors 10
• Band Pull Aparts
  • 25 reps | 1-inch band 70
  • 25 reps | 1-inch band 70
  • 25 reps | 1-inch band 70
  • 25 reps | 1-inch band 70
• Band Chest Press
  • 50 reps 100
  • 50 reps 100
  • 50 reps 100

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Mastiff, Finance, brhuffm, JaeSea and 18 others propped this. Al88X, FitfabL, MarcScott, zero_two, 12reps, JustG, hapahaolegirl, jencctx, gloomchen, BlueAlexis, a_jones19, gritsinct, Bellatrix, Suzerain, anjali01, Craygor, HulkSmash81, ida_b propped this.

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 helpYOUgetGAINStracked Workout for 22 ptsFeb 6, 2018

• Light Walking (secondary e.g. commute, on the job, etc)
  • 01:00:00 12
• Walked up the stairs (in lieu of the elevator)
  • 5 floors 10

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Mastiff, Squatsome, MarcScott, MR_PENNINGTON and 17 others propped this. Suzerain, hapahaolegirl, JackKnight, BlueAlexis, a_jones19, Bellatrix, jencctx, 12reps, Finance, Craygor, JaeSea, Al88X, zero_two, lezailjr, Elhot, gritsinct, ida_b propped this.

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 helpYOUgetGAINStracked Workout for 678 ptsFeb 6, 2018

• Band Rear Delt Row
  • 55 reps 88
  • 55 reps 88
  • 55 reps (PR) 88
• Band Kneeling Straight Arm Lat Pulldown
  • 35 reps 53
  • 40 reps 60
  • 55 reps (PR) 83
• Band Rear Delt Fly
  • 10 reps 14
  • 10 reps 14
• Dumbbell Deadlift
  • 95 lb x 5 reps 95
  • 95 lb x 5 reps 95

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Mastiff, Finance, MR_PENNINGTON, 12reps and 14 others propped this. MarcScott, JaeSea, FitfabL, nikii_dee, -Valkyria-, Al88X, a_jones19, Suzerain, BlueAlexis, jencctx, Craygor, lezailjr, gritsinct, ida_b propped this.

MR_PENNINGTON good job on thr pr's bud
Give Props 3w ago
helpYOUgetGAINS @ MR_PENNINGTON Thanks!
1 Prop 3w ago
                                                        
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 helpYOUgetGAINStracked Workout for 1,462 ptsFeb 5, 2018

• Shoveling snow
  • 00:20:00 60
• Dumbbell Floor Press
  • 50 lb x 25 reps 105
  • 50 lb x 25 reps 105
  • 50 lb x 25 reps 105
  • 50 lb x 25 reps 105
• Dumbbell Squeeze Press
  • 50 lb x 25 reps 75
  • 50 lb x 25 reps 75
  • 70 lb x 10 reps 84
• Band Assisted Chin-Up
  • 10 reps 70
  • 10 reps 70
  • 10 reps 70
  • 10 reps 70
  • 10 reps 70
• Dumbbell Deadlift
  • 95 lb x 5 reps 95
  • 135 lb x 10 reps 193
• Arnold Dumbbell Press
  • 10 lb x 10 reps 35
  • 10 lb x 10 reps 35
• Standing Dumbbell Shoulder Press
  • 10 lb x 10 reps 40

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Mastiff, 12reps, MR_PENNINGTON, a_jones19 and 15 others propped this. jencctx, Finance, BDinthecrowd, JaeSea, FitfabL, JustG, hapahaolegirl, Squatsome, MarcScott, Al88X, Suzerain, Craygor, lezailjr, gritsinct, ida_b propped this.

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 helpYOUgetGAINStracked Workout for 427 ptsFeb 3, 2018

• Suspension Trainer Inverted Rows
  • 10 reps 16
  • 15 reps 24
  • 20 reps 32
  • 25 reps 40
  • 30 reps 48
• Weighted Inverted Row (Let Me Ups)
  • 20 lb x 10 reps 49
  • 40 lb x 10 reps 56
  • 60 lb x 10 reps 64
  • 80 lb x 10 reps (PR) 73
• Bent Over Barbell Row
  • 55 lb x 10 reps 25

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Mastiff, MR_PENNINGTON, 12reps, BDinthecrowd and 15 others propped this. Squatsome, MarcScott, Al88X, Craygor, a_jones19, Avienda_44, Finance, JaeSea, Elhot, nikii_dee, jencctx, JustG, Suzerain, lezailjr, ida_b propped this.

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 helpYOUgetGAINStracked Workout for 734 ptsFeb 2, 2018

• Light Walking (secondary e.g. commute, on the job, etc)
  • 00:10:00 5
• Walked up the stairs (in lieu of the elevator)
  • 5 floors 10
• Single Leg Extension
  • 20 lb x 25 reps 25
  • 20 lb x 25 reps 25
  • 20 lb x 25 reps 25
  • 20 lb x 25 reps 25
  • 20 lb x 25 reps 25
  • 20 lb x 25 reps 25
  • 20 lb x 25 reps 25
  • 20 lb x 25 reps 25
  • 20 lb x 25 reps 25
  • 20 lb x 25 reps 25
  • 20 lb x 25 reps 25
  • 20 lb x 25 reps 25
  • 20 lb x 25 reps 25
  • 20 lb x 25 reps 25
  • 20 lb x 25 reps 25
  • 20 lb x 25 reps 25
  • 20 lb x 25 reps 25
  • 20 lb x 25 reps 25
  • 20 lb x 25 reps 25
  • 20 lb x 25 reps 25
  • 20 lb x 25 reps 25
  • 20 lb x 25 reps 25
  • 20 lb x 25 reps 25
  • 20 lb x 25 reps (PR) 25
• Weighted Crunch
  • 25 lb x 50 reps 50
  • 50 lb x 50 reps (PR) 50

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Mastiff, 12reps, Squatsome, onisemus and 19 others propped this. BlueAlexis, MarcScott, Al88X, JaeSea, sonox, gritsinct, nikii_dee, hapahaolegirl, MR_PENNINGTON, zero_two, a_jones19, Elhot, lezailjr, Craygor, Avienda_44, Finance, jencctx, Suzerain, ida_b propped this.

MR_PENNINGTON 50 reps at fifty eh your crazy yo lol
Give Props 3w ago
                                                        
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 helpYOUgetGAINStracked Workout for 173 ptsFeb 1, 2018

• Light Walking (secondary e.g. commute, on the job, etc)
  • 01:00:00 12
• Walked up the stairs (in lieu of the elevator)
  • 5 floors 10
• Concentration Curls
  • 30 lb x 30 reps 11
  • 30 lb x 20 reps 10
  • 30 lb x 12 reps 9
  • 20 lb x 30 reps 11
  • 20 lb x 30 reps 11
  • 20 lb x 20 reps 10
  • 20 lb x 20 reps 10
  • 20 lb x 10 reps 8
  • 10 lb x 20 reps 9
• Hand Gripper
  • 5 lb x 30 reps 9
  • 5 lb x 30 reps 9
• Leg Extensions
  • 20 lb x 30 reps 11
  • 20 lb x 30 reps 11
  • 20 lb x 30 reps 11
  • 20 lb x 30 reps 11