MEMBER LOGIN

Page 1 of 20 12311 ... LastLast
Results 1 to 25 of 481
  1. #1
    High on Life linedriver465's Avatar

    Default LD's Journey to Beastdom

    With slightly new goals and a completely revamped training method, I figured it was time to start a new training log. It's with mixed emotions that I close my previous training log as that was the first log training log I ever kept since joining M&S/M&B.

    However sometimes we have to close one chapter of the past so that we can begin an excited new chapter.
    Stats as of 09/15:

    * Height: 69 inches
    * Weight: 175lbs
    * Waist: 32.125 in
    * Wrist: 7 in
    * Arm (cold, flexed): 14.25 in
    * Calf (cold, flexed): 15 in
    * Forearm (cold, flexed): 11.75 in
    * Quad (cold, flexed): 23 inches
    * **Planning to take initial progress pics on 09/17**


    Special thanks to Steve for taking the time to create a new routine specifically tailored to my goals. I plan to run it exactly as he laid it out - it's a 4 day body part split centered around the rep goal system, rest pause, and bulldozer sets. With the significant volume of this routine, paired with a solid caloric intake, I should have a first-class ticket on the gains train.

    Thanks for checking in and I'm happy to have y'all along for the ride! As always, any feedback, tips, questions, comments, etc... are welcomed.

    Steve has laid out some gainz goals for me over the next 2 years and I plan to make him as well as my M&S/M&B family proud.

  2. #2
    Cutting crimsonvike's Avatar
    • Join Date
      Jan 2010
    • Posts
      3,764
    • Years Exp
      5-10 Years
    • Goal
      Cut Fat
    • Gender
      Male
    • Location
      Oklahoma
    • Photos
    • Reputation
      205,110,093
    • Rep Power
      2,051,123

    Default

    Good luck LD! Looking forward to seeing some gainz!!!!!
    Currently 248.8 Goal 190
    All Time PR's
    Bench-345
    Squat-500
    Deadlift-550

  3. #3
    M&S Senior Member JamesWarren's Avatar
    • Join Date
      Jun 2013
    • Posts
      776
    • Years Exp
      20+ Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Orange City, FL
    • Training Log
    • Photos
    • Reputation
      128,945,749
    • Rep Power
      1,289,462

    Default

    In!
    What is cardio? --- http://www.muscleandstrength.com/forum/threads/78127-Cardio-What-is-it?highlight=

    Bodyspace --- http://bodyspace.bodybuilding.com/JBWarren70/

  4. #4
    Seasoned M&S Veteran Squatzilla's Avatar
    • Join Date
      Jan 2012
    • Posts
      2,999
    • Years Exp
      1-2 Years
    • Goal
      More Strength
    • Gender
      Male
    • Location
      Down Bar Under
    • Training Log
    • Photos
    • Reputation
      254,534,781
    • Rep Power
      2,545,364

    Default

    Goodl luck mate & subbed of course
    Big Exercises FIRST. Finishing Touches Later ALWAYS

    "Here's the thing... Something like 80% of the population doesn't even workout. Out of the 20% that do 80% don't squat... And out of the 20% that do squat, maybe 10% of those actually SQUAT! Not smith machine squats, not 1/4, not 1/2, or 2/3 squats, but actual squats... So call me surprised when I see someone doing 2-3 plate full ROM squats effortlessly"

    Gym 1RM's (October 2014)

    Squat: 172.5kg – 380lbs
    Bench: 127.5kg - 282lbs
    Deads: 218kg – 480Lbs
    MOHP: 85kg - 188lbs

    Big 3 Total = 518kg - 1142lbs
    BW: 93Kg - 205lbs

  5. #5
    Time To Rebound! LayzieBone085's Avatar
    • Join Date
      Dec 2010
    • Posts
      18,895
    • Years Exp
      3-4 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Erie, Pennsylvania
    • Photos
    • Reputation
      401,163,073
    • Rep Power
      4,011,728

    Default

    In!
    Cellucor Representative - COR-Performance Specialist
    ---- Because Results Matter ----
    www.cellucor.com
    http://www.muscleandstrength.com/store/manufacturer/cellucor.html

    Like us on Facebook!
    http://www.facebook.com/Cellucor

    Team Inov8 Elite Performance

  6. #6
    Squat Jedi Randoja's Avatar
    • Join Date
      Feb 2012
    • Posts
      6,199
    • Years Exp
      2-3 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Southern Oregon
    • Training Log
    • Photos
    • Reputation
      122,691,863
    • Rep Power
      1,226,951

    Default

    Dude your last log went for 4 years, your dedication is inspiring. Subbed to the next 4!
    Purus Labs Representative
    www.thesquatjedi.com
    www.puruslabs.net
    https://www.facebook.com/puruslabs

  7. #7
    High on Life linedriver465's Avatar

    Default

    Quote Originally Posted by crimsonvike View Post
    Good luck LD! Looking forward to seeing some gainz!!!!!
    Quote Originally Posted by JamesWarren View Post
    In!
    Quote Originally Posted by Squatzilla View Post
    Goodl luck mate & subbed of course
    Quote Originally Posted by LayzieBone085 View Post
    In!
    Quote Originally Posted by Randoja View Post
    Dude your last log went for 4 years, your dedication is inspiring. Subbed to the next 4!
    Thanks fellas! Big update incoming

  8. #8
    High on Life linedriver465's Avatar

    Default

    9/16: Shoulder and Biceptz
    Standing OHD Press: 105 x 11, 9, 8
    (30 in 3, straight sets, 2-3m rest)

    Seated DB Arnold: 30 x 18, 10, 9, 9, 8 -> increase to 35
    (50 in 5, bulldozer sets, 30s rest)

    Seated Smith Machine OHD Press
    25lb per side x 11, 9, 8, 7, 6
    (50 in 5, bulldozer sets, 30s rest)

    Seated Lateral Raise: 7.5 x 22, 10, 8, 7, 6 -> increase to 10
    (50 in 5, bulldozer sets, 15s rest)

    Bent Over Fly (forehead on incline bench): 5 x 25, 15, 12, 12, 12 -> increase to 7.5
    (50 in 5, bulldozer sets, 15s rest)

    Standing Alt DBC: 30 x20, 12, 12, 10, 10 -> increase to 35
    (40 in 5, bulldozer sets, 30s rest)

    Standing Cable Curl
    50x30 -> too light
    65x13, 10, 12, 11 -> increase to 75
    (50 in 5, bulldozer sets, 15s rest)

    9/17: Back, Traps, Forearms
    Deadlifts
    370x5
    350x5
    315x5 -> lower back was ultra-tight and fatigued since I DL’ed heavy 2 days ago; such is the woes of switching to a new routine – I wasn’t expecting good deadlifts today haha. Next time will be much much better
    (3 sets of 5, third set AMRAP and increase weight if 7+ reps, 2-3m rest)

    Pendlay Row
    165x11, 7, 7, 6, 5
    (40 in 5, bulldozer sets, 30s rest)

    Pullup/Lat Pulldown
    Bw x 13, 8
    140x8 -> too heavy
    120 x 10, 9, 8 ,8
    (60 in 7, bulldozer sets, 30s rest)

    Seated Cable Row
    120 x 15, 9, 10, 8, 9 -> increase to 125
    (50 in 5, bulldozer sets, 30s rest)

    Power Shrugs
    135/225/315/405x10
    455x5 -> not great
    (10 reps, add a plate method, 60-90s rest)

    225lb double overhand barbell static hold/Wrist Curls/Reverse Wrist Curl Triset
    20s/60x15/30x14
    22s/60x14/30x13
    25s/ 60x13/30x12

    9/20: Chest and Triceptz
    Flat BB Bench
    195x9,8,7
    (25 in 3, straight sets, 2-3m rest)

    Incline DB Bench
    70x10
    70x3+55x4
    55x6,6
    45x8 -> humbling; looks like 45-50 will be a good starting point
    (40 in 5, bulldozer sets, 30s rest)

    Mid Cable Crossover
    30x20, 9,5,6,6,6,6 -> too heavy; use 20 next week
    (70 in 7, bulldozer sets, 30s rest)

    CGBP
    135x6
    115x6,5
    95x7,7 -> wow haha; these bulldozer sets were humbling
    (40 in 5, bulldozer sets, 30s rest)

    Tri Pushdown
    35x16,10,10,8,8,8,6
    (70 in 7, bulldozer sets, 15s rest)

    *Add a little extra energy so a few shoulder health exercises and ab wheel rollouts

    9/21: Legs
    Back Squats
    225x12,10,8 -> increase to 230 and get a video
    (30 in 3, straight sets, 2-3m rest)

    185x20 -> increase to 190
    (20 in 1, straight set)

    45 Degree Leg Press
    2pps (1 high +1 low): 85 reps in 5 minutes
    (1 set, 100 reps in 5 minutes)

    FreeMotion Leg Extension (different gym than usual didn’t have the reg leg ext)
    30x20,15,13,12,12,11,11 -> super easy and I won’t be using this machine again
    (70 in 6, bulldozer sets, 15s rest)

    Hammer Strength Hack Squat (weight amt for each side)
    55x20
    70x18,14
    80x10,12 -> 80 will be a good starting point for next workout
    (50 in 5, bulldozer sets, 30s rest)

    SLDL/RDL
    235x14,8
    225x7,7,6 -> 225 is a good starting point, maybe slightly less
    (50 in 5, bulldozer sets, 30s rest)

    Seated Leg Curl (I prefer lying leg curl but this gym didn’t have one)
    75x25,15,12
    82.5x12,12 -> 82.5 is a good starting point for next workout
    (60 in 5, bulldozer sets, 15s rest)

    Seated Calf Raise (weight per side)
    45x12
    35x12, 10, 8
    25x 11, 10, 8 -> 25 is a good starting point
    (75 in 7, bulldozer sets, 15s rest)

    OVERALL Thoughts: I love the bulldozer sets; high volume + high intensity is a recipe for an engaging workout and growth. Ideally the bulldozer sets will be performed with the same weight across but since this was the first week, I needed to experiment and find good weights moving forward. Mind muscle connection on this workout is intense and a definite must.

  9. #9
    Time To Rebound! LayzieBone085's Avatar
    • Join Date
      Dec 2010
    • Posts
      18,895
    • Years Exp
      3-4 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Erie, Pennsylvania
    • Photos
    • Reputation
      401,163,073
    • Rep Power
      4,011,728

    Default

    Damn dude. Week 1 in the books and time to add some WEIGHT!
    Cellucor Representative - COR-Performance Specialist
    ---- Because Results Matter ----
    www.cellucor.com
    http://www.muscleandstrength.com/store/manufacturer/cellucor.html

    Like us on Facebook!
    http://www.facebook.com/Cellucor

    Team Inov8 Elite Performance

  10. #10
    High on Life linedriver465's Avatar

    Default

    Quote Originally Posted by LayzieBone085 View Post
    Damn dude. Week 1 in the books and time to add some WEIGHT!
    Thanks brother - let's do this!

  11. #11
    The Beardless One
    • Join Date
      Aug 2009
    • Posts
      7,213
    • Years Exp
      4-5 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Iowa
    • Photos
    • Reputation
      32,879,884
    • Rep Power
      328,840

    Default

    Looking stout, sir. Glad to see a new log with new goals! Good luck!

  12. #12
    High on Life linedriver465's Avatar

    Default

    Quote Originally Posted by BukAndrew View Post
    Looking stout, sir. Glad to see a new log with new goals! Good luck!
    Thanks Andrew - hope your semester is going well!

  13. #13
    High on Life linedriver465's Avatar

    Default

    9/23: Shoulders and Biceps
    Standing OHD Press: 105 x 12, 9, 9 -> increase to 110; had to fight tooth and nail for that extra rep lol

    Seated DB Arnold Press: 35x15/7/7/5/5

    Seated Smith Machine OHD Press: 50x12/6/6/6/5 -> slight regression :/

    Seated DB Lateral Raises: 10 x 17/7/7/7/6

    Bent Over DB Fly (head resting on incline bench): 7.5x22/11/9/7/7 -> increase to 10

    Standing Alt DB Curls: 35 x 16/9/7/7/6 -> increase to 40

    Standing Cable Curls: 75x20/10/8/6/7 -> increase to 80

    9/25: Back, Traps, Forearms
    Deadlift
    365x5,5,7 -> increase to 370

    Pendlay Rows: 165 x 12/7/6/5/5

    Pullups/Lat Pull downs
    Bwx13/7
    120x11/9/8/8/8

    Cable Low Row: 135 x 14/8/7/7/7

    Power Shrugs (had to deadlift off the ground since the rack was occupied; didn’t push it)
    135/225/315/405x10
    315x15

    BB Static Holds/Wrist Curl/Reverse Wrist Curl Triset
    225 x 30s, 29s, 27s
    WC: 60 x 15, 12, 10
    RWC: 30 x 15, 12, 10

    9/27: Chest and Triceps
    Flat BB Bench: 195x10,7,6 -> +1 rep on the first set, but same total reps as last week :/

    Incline DB Bench: 50 x 20/7/6/5/5 -> increase to 55

    Mid Pulley Cable Crossover
    25x32/30
    35x18/15/15
    40x12/12 -> 40 is a good starting point with this machine next week

    CGBP: 95 x 22/10/9/7/6 -> increase to 110

    Flat BB Bench -> should have been the second exercise but I accidently left it out last week and just realized I forgot to complete the 40 rep goal in 5 sets with 30s rest bulldozer sets
    135x10/4/4/3/3 -> wowwww haha. Humbling to say the least

    Hi Pulley Rope Tricep Pushdown
    35x17/7/6
    30x9/6/6/5 -> next week use 25 with this machine to hit 70 reps

    Abs + Shoulder Health – 2 sets each

  14. #14
    Regular Poster
    • Join Date
      Feb 2012
    • Posts
      407
    • Years Exp
      4-5 Years
    • Goal
      More Strength
    • Gender
      Male
    • Location
      New Hampshire
    • Photos
    • Reputation
      34,290,671
    • Rep Power
      342,911

    Default

    Looks like a good week to me, keep it up and the results will follow.
    Current:
    Sq: 525 lbs.
    Bp: 365 lbs.
    Dl: 585 lbs.
    Tot: 1475

    Goals (March 2015):
    Sq: 585 lbs.
    Bp: 405 lbs.
    Dl: 645 lbs.
    Tot: 1600

  15. #15
    Time To Rebound! LayzieBone085's Avatar
    • Join Date
      Dec 2010
    • Posts
      18,895
    • Years Exp
      3-4 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Erie, Pennsylvania
    • Photos
    • Reputation
      401,163,073
    • Rep Power
      4,011,728

    Default

    Another good week, more increases, doing it right.
    Cellucor Representative - COR-Performance Specialist
    ---- Because Results Matter ----
    www.cellucor.com
    http://www.muscleandstrength.com/store/manufacturer/cellucor.html

    Like us on Facebook!
    http://www.facebook.com/Cellucor

    Team Inov8 Elite Performance

  16. #16
    High on Life linedriver465's Avatar

    Default

    Quote Originally Posted by TheyCallMeNick View Post
    Looks like a good week to me, keep it up and the results will follow.
    Much appreciated Nick - the consistency is there - now finding the sweet spot for eating for growth is crucial

    Quote Originally Posted by LayzieBone085 View Post
    Another good week, more increases, doing it right.
    Thakns Bob - you know it!

  17. #17
    High on Life linedriver465's Avatar

    Default

    9/28: Legs
    Back Squat (low bar): 230 x 12, 9, 9 -> increase to 235

    Back Squat (high bar): 190 x 20 -> increase to 195

    Leg Press: 2pps x 93 reps in 5 minutes -> +7 reps over last workout

    Cybex Leg Extension: 60 x 85 reps in 7 sets -> increase to 70

    Plate Loaded Hack Squat: 2pps x 12/11/10/8/10 -> increase to 2.25pps

    SLDL: 205 x 16/12/10/8/6 -> increase to 210

    Lying Leg Curl: 50x20/15/10/10/12 -> increase to 55

    Seated Calf Raise (front plate loaded: 45 x 20/16/12/10/9/8/10 -> increase to 55

    Thoughts: outstanding leg workout esp since it was on an empty stomach; nearly dry heaved at the end – the short rest and high volume is killer haha

    9/29: Shoulders and Biceps
    Standing OHD Press: 110 x 12, 9, 8 -> +5lbs over last workout and nearly hit the 30 rep goal

    Seated DB Arnold Press: 35 x 16/7/6/7/6 -> +2 reps over last workout

    Seated Smith Machine OHD Press: 50 x 11/6 -> wasn’t feel the smith machine
    Standing BHTNP (each rep the bar starts resting on the traps)
    65x8
    45x6/5
    Thoughts: great shoulder workout – I get a better pump/burn/mind-muscle connection in my shoulder girdle from standing BHTNP compared to smith machine overhead press. Given that each smith machine is slightly different I figured subbing a machine for barbell exercise shouldn’t pi$$ off Steve too much haha

    DB Seated Lateral Raise: 4kg (8.8lbs) x 16/9/8/8/7 -> +1.25lbs over last workout

    DB Rear Delt Fly (forehead on incline bench): 4kg (8.8lbs) x 17/9/8/7/6 -> +1.25lbs over last workout

    Standing Alt DB Curl: 40 x 16/19/8/8/8 -> +5lbs over last week

    Standing Cable Curl: 80 x 16/10/8/8/8 -> increase to 85

    Shoulder Health – 4 sets

  18. #18
    Time To Rebound! LayzieBone085's Avatar
    • Join Date
      Dec 2010
    • Posts
      18,895
    • Years Exp
      3-4 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Erie, Pennsylvania
    • Photos
    • Reputation
      401,163,073
    • Rep Power
      4,011,728

    Default

    Some serious work in here man.. Always improving.
    Cellucor Representative - COR-Performance Specialist
    ---- Because Results Matter ----
    www.cellucor.com
    http://www.muscleandstrength.com/store/manufacturer/cellucor.html

    Like us on Facebook!
    http://www.facebook.com/Cellucor

    Team Inov8 Elite Performance

  19. #19
    High on Life linedriver465's Avatar

    Default

    Quote Originally Posted by LayzieBone085 View Post
    Some serious work in here man.. Always improving.
    Thanks brother. Eat, Sleep, Lift, Rinse, Repeat

  20. #20
    Regular Poster
    • Join Date
      Feb 2012
    • Posts
      407
    • Years Exp
      4-5 Years
    • Goal
      More Strength
    • Gender
      Male
    • Location
      New Hampshire
    • Photos
    • Reputation
      34,290,671
    • Rep Power
      342,911

    Default

    A lot of increases here so I take it you've had some awesome workouts, good job!
    Current:
    Sq: 525 lbs.
    Bp: 365 lbs.
    Dl: 585 lbs.
    Tot: 1475

    Goals (March 2015):
    Sq: 585 lbs.
    Bp: 405 lbs.
    Dl: 645 lbs.
    Tot: 1600

  21. #21
    High on Life linedriver465's Avatar

    Default

    10/1: Back/Traps/Forearms @ Work Gym
    Deadlift: 375 x 5,5,7 -> hit rep goal on last set; increase to 380
    Pendlay Row: 155 x 14/8/7/7/6 -> increase to 160
    Pull-ups: bw x10/7/5/3
    Lat Pulldown: 110 x 12/12/12/10 -> increase to 115
    Cable Low Row: 130 x 12/10/9/8/8 -> -5lbs over last week, but better form and more reps
    Power Shrugs:
    135/225/315/405x10
    455x9 -> +4 reps over last week
    BB Static Hold/Wrist Curl/Reverse Wrist Curl -> progressed in time holding barbell
    225x37s/50x17/20x20
    225x30s/50x16/20x18
    225x27s/50x15/20x15
    **gonna sub reverse BB curl for reverse wrist curl as I get a better pump and connection in the top part of my forearm with those
    Oblique Twists (light): 3 sets

    10/2: Chest/Triceps @ Work Gym
    195x9,8,6 -> FUUUU; same total # of reps as last week
    135x15/7/6/5/5
    DB Incline Press: 50x15/8/6/6/6 -> increase to 55
    DB Flat Fly (they didn’t have mid pulleys)
    15x30/20/15/13- > wayyy too light
    20x10/7/8 -> better; use this weight next week
    CGBP: 110 x 11/7/7/7/4/4 -> +15lbs over last week
    Rope Tri Pushdowns (on diff machine than usual)
    50x13
    45x6
    40x6
    30x12/9/8/8/7 -> found a good starting point for the weight to use on tri pushdowns on this cabl machine; usually I perform this workout at my home gym
    Shoulder Health – 3 sets

    10/4: Legs @ Home Gym
    Low Bar Back Squat: 235 x 11, 9, 8 -> felt ok; +5lbs over last week
    High Bar Back Squat: 195x20-> +5lbs over last week
    Leg Press: 2pps x 98 reps in 5 minutes
    Leg Extensions: 70x25/11/8/7/7/6/7 -> increase to 80
    Plate Loaded Hack Squats: 100lbs per side x 15/11/9/10/10 -> increase to 110lbs per side
    SLDL: 210 x 20/11/9/8/8 -> increase to 215
    Lying Leg curl: 55 x 26/12/12/10/9 -> increase to 60
    Seated Calf Raise: 55 x 22/15/10/10/8/10/11 -> increase to 60
    Hanging Leg Raise: 20 reps over 4 sets

  22. #22
    Time To Rebound! LayzieBone085's Avatar
    • Join Date
      Dec 2010
    • Posts
      18,895
    • Years Exp
      3-4 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Erie, Pennsylvania
    • Photos
    • Reputation
      401,163,073
    • Rep Power
      4,011,728

    Default

    Another good work man
    Work keeping ya busy?
    Cellucor Representative - COR-Performance Specialist
    ---- Because Results Matter ----
    www.cellucor.com
    http://www.muscleandstrength.com/store/manufacturer/cellucor.html

    Like us on Facebook!
    http://www.facebook.com/Cellucor

    Team Inov8 Elite Performance

  23. #23
    High on Life linedriver465's Avatar

    Default

    Quote Originally Posted by LayzieBone085 View Post
    Another good work man
    Work keeping ya busy?
    Thanks Bob - you have no idea lol. Travelling Monday-Thursday and working 50+ hour weeks is a big change over attending college haha

  24. #24
    High on Life linedriver465's Avatar

    Default

    10/6: Weigh In

    Weight: 175.4 -> +0.4lbs
    Waist: 31.875 -> -0.25in

    Thoughts: Looks like I need to be eating a bit more. I would have liked to have gain ~1.0lb in the past 3 weeks. However I'm very happy that the waist went down.

  25. #25
    Time To Rebound! LayzieBone085's Avatar
    • Join Date
      Dec 2010
    • Posts
      18,895
    • Years Exp
      3-4 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Erie, Pennsylvania
    • Photos
    • Reputation
      401,163,073
    • Rep Power
      4,011,728

    Default

    Quote Originally Posted by linedriver465 View Post
    Thanks Bob - you have no idea lol. Travelling Monday-Thursday and working 50+ hour weeks is a big change over attending college haha
    Welcome to the real world! Time to eat up!
    Cellucor Representative - COR-Performance Specialist
    ---- Because Results Matter ----
    www.cellucor.com
    http://www.muscleandstrength.com/store/manufacturer/cellucor.html

    Like us on Facebook!
    http://www.facebook.com/Cellucor

    Team Inov8 Elite Performance

 

 

Similar Threads

  1. My journey so far
    By r2oo in forum Member Training Journals
    Replies: 5
    Last Post: 04-29-2011, 03:37 PM
  2. Sephyra's Journey
    By Sephyra in forum Member Training Journals
    Replies: 16
    Last Post: 09-12-2010, 01:47 PM
  3. The journey to a 6 pack
    By Kristian in forum Fat Loss
    Replies: 8
    Last Post: 07-20-2010, 10:05 PM
  4. The Journey of Man
    By Doug in forum General Chat
    Replies: 10
    Last Post: 01-16-2009, 03:49 PM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •  
Follow M&S
Contact Us

Muscle & Strength, LLC
1118 First Street South
Columbia, SC 29209
PH: 1-800-537-9910
Email: click here

McAfee SECURE sites help keep you safe from identity theft, credit card fraud, spyware, spam, viruses and online scams
© Copyright 2013, Muscle & Strength LLC. Images copyright of their respective owners. Contact Us | Affiliate Program | Terms of Use