Tracklist
• Sophia Fresh ft. T-Pain. This Instant.
• Pitbull ft. Lil Jon, Sensato, Black Point & El Cata. Watagatapitusberry (Remix).
• Lil Jon, Mr. Catra & Mulher File. Machuka.
• Estelle ft. Kardinal Offishall. Freak.
• Cam’Ron & Vado. Speaking In Tungs.
• Lil Jon & Pitbull. Work It Out.
• Mouse ft. Lil Trill, Foxx, Lil Phat & Webbie. Turn the Beat Up.
• Big Boi, T.I. & Khujo Goodie. Tangerine.
• JR Writer. Boom Bye Bye.
• SneakerBox ft. Gloss da Boss & Nyce Daytona. She Get It Down.
• Talib Kweli & Hi-Tek ft. Estelle. Midnight Hour.
• Drake & Lil Wayne. Miss Me.

iv been looking into this program over the last couple of days – it doesnt seem to me there much in there for back? also im not sure if im understanding this but you do 5 sets of 5 reps for say bench then thats it ? 5 sets of 5 for squat – 5 sets of 5 reps for military press and 5 sets of 5 for deadlifts ? so on these days it says accesary exercises (does he mean isolation exercises or just add another exercise?

here is what i found

Not sure how many people know this routine so thought I’d share this. I’ve been giving this a try and really liking it. This is a 5-3-1 program developed by Jim Wendler.

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The 5/3/1 Program This is a very easy program to work with. The following is a general outline of the training I suggest. I’ll go into detail on each point in the chapters to follow.
• You will train 3-4 days per week (this will be up to you).
• One day will be devoted to the standing military press, one day to the parallel squat, one day to the deadlift and one day to the bench press.
• Each training cycle lasts 4 weeks.
• The first week you will do 3 sets of 5 reps (3×5).
• The second week you will do 3 sets of 3 reps (3×3).
• The third week you will do 1 set of 5 reps, 1 set of 3 reps and 1 set of 1 rep (5/3/1).
• The fourth week you will do 3 sets of 5 reps (3×5). This is an easy deload week.
• After the fourth week, you begin again with 3 sets of 5 reps.
• Each week and each set has a percentage to follow, so you won’t be guessing what to do anymore.
As you can see, there’s nothing fancy to this program. I believe in big compound lifts, keeping the set and rep schemes simple, and deloading every fourth week. These concepts are nothing new, and I admit that. The beauty of this program, however, is how you begin. If you begin correctly, you’ll end correctly. Here’s what the basic week looks like:
Day 1
Day 2
Day 3
Day 4
Warm-up
Warm-up
Warm-up
Warm-up
Standing Military Press
Deadlift
Bench Press
Squat
Assistance Exercises
Assistance Exercises
Assistance Exercises
Assistance Exercises
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Possible Training Days:
• Monday/Tuesday/Thursday/Friday
• Sunday/Monday/Wednesday/Friday
• Sunday/Monday/Wednesday/Thursday
You can train on any days you’d like, obviously, and there are many possibilities. Just be sure to give yourself appropriate rest between training days. If you don’t know what “appropriate rest” is, ask yourself this question: Did I get enough rest after my last session to have an optimal training session today?

Beginning the Program First, know your maxes for the four lifts (squat, bench, deadlift and standing military press). These are not maxes you think you can do, maxes you’ve done, or maxes you think you might be able to do. These are maxes you can do RIGHT NOW. This is not the time to be a braggart lifter. If you overestimate your maxes, you’ll be in for a rude awakening. If you don’t know your maxes for any of the lifts, you can take a few days and see where you’re at, or you can take a rep max. This is a good way to get an idea of your strength without loading the bar for a maximal attempt. Here’s how to do it:
• Estimate your 1RM for the lift. If you can’t even do this, you probably shouldn’t be doing this program.
• Take 80% or 85% of your supposed max and perform as many reps as possible.
• Plug the reps and the weight into this formula to get your estimated 1RM:
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Weight x Reps x .0333 + Weight = Estimated 1RM Once you have your maxes for each lift (bench, squat, deadlift and standing military press), I want you to take 90% of this number and use this as your “max” for the first 4 weeks of the training cycle. The easiest way to do this is to take your max and multiply it by .9 (that’s “point” 9). For example, let’s say you have a 400 deadlift, 385 squat, 190 military press, and a 295 bench press. Your numbers would look like this:
• Deadlift: 400 x .9 = 360
• Squat: 385 x .9 = 345
• Military: 190 x .9 = 170
• Bench Press: 295 x .9 = 265
You would then begin the 5/3/1 program using the above numbers (360, 345, 170, 265) as your starting “maxes.” This will allow you to use sub-maximal weights to get stronger, and since you won’t be handling heavy weights all the time, it’ll keep your body fresh and you won’t plateau or regress. If you decide you don’t want to do this, don’t do this program. I’ve gotten a lot of questions about why this must be done, and the answer is simple: by starting out at 10% less than your max, you won’t burn out, and you won’t plateau. So, leave your ego at the door and do it correctly. You don’t need to operate at your real max to make gains with this program. So, the first part of this program entails finding your maxes for the squat, bench,deadlift and standing military press. Once you have these maxes, make the commitment to starting your training program at 90% of your max. There are two options you can use with the 5/3/1 method. The sets and reps are the same. Only the percentages differ. Here is option one:
Week 1
Week 2
Week 3
Week 4
65% x 5 reps
70% x 3 reps
75% x 5 reps
40% x 5 reps
75% x 5 reps
80% x 3 reps
85% x 3 reps
50% x 5 reps
85% x 5 or more reps
90% x 3 or more reps
95% x 1 or more reps
60% x 5 reps
Here is option two:
Week 1
Week 2
Week 3
Week 4
75% x 5 reps
80% x 3 reps
75% x 5 reps
40% x 5 reps
80% x 5 reps
85% x 3 reps
85% x 3 reps
50% x 5 reps
85% x 5 or more reps
90% x 3 or more reps
95% x 1 or more reps
60% x 5 reps
I’ve used both options, and both have worked very well for me. Right now, I use option one exclusively and would recommend this for just about everyone. Most people prefer doing it this way because it allows you to be fresher for the last big set of the day. The second option is very tiring, especially on squat and deadlift days.
Which one is right for you? I don’t know. Both are effective simply because there’s a logical progression involved, and a logical thought process behind each. You can also mix and match them. Whatever the case may be, pick one and try it out. If you do it correctly, you’ll make gains.
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The Last Set Whichever option you choose, you’ll notice that the last set of the day reads, “or more reps.” This is where the fun begins. The last set of the day is the all-out set. You’ll be going for as many reps as possible. I hesitate to tell anyone to do anything to failure, because that’s not what I’m after. I wouldn’t prescribe this. This last set should be a ball buster, though, and it’s the one you really need to focus on. This is when you dig in and try to move the world. Because you’re working off a weight that’s 10% less than your actual max, you should be able to get the prescribed reps for the day fairly easily. This is a foregone conclusion. On the last set, however, you’ll have to reach further and grind it out – not to failure so you’re dead and can’t train the rest of the week, but it should take some life out of you. I highly recommend having a goal in mind for these last sets. Sit down the night before, or the week before, and think of the number of reps you’d like to hit. See yourself doing it. Write it down and visualize the bar in your hands or on your back. When it’s time, let yourself go and attack the weight. I’ve always thought of doing the prescribed reps as simply testing your strength. Anything over and above that builds strength, muscle and character. Doing the prescribed reps shows you and your body that you’re strong enough for the workout. The extra reps are your way of dominating the workout and getting better. One word of warning, however: don’t take the lighter sets for granted. These will set you up mentally for the big sets. If these sets are light and explosive, you’ll feel confident and strong for your last set. If you take these lightly, or you take a carefree attitude toward them, your mind will not be right for the last set. As you progress through this program, the weights will increase and getting more reps will get harder. If you progress slowly and start too light, you’ll continue to make progress over a longer period of time, and the last set will continue to be a motivating factor. Important note: in the 4th week (your deload week), you should NOT be going for max reps. This is a week to get some light work in and prime yourself for the next month of training.

How to Progress Because I believe in starting too light and progressing slowly, this program has a very easy system for progressing from month to month. Remember, the first four weeks will start with a “max” that’s 10% less than your actual max. I’ve even had lifters use 15% less than their actual max and get great results. Also, you should make sure this number is based on a training max, not a competition max. To demonstrate, let’s take a hypothetical lifter whose actual maxes are as follows:
• Squat: 315
• Bench: 250
• Military: 170
• Deadlift: 350

The first four weeks will look something like this:
In the far left column, you’ll notice that each lift has a corresponding max next to it. This number represents 10% less than what this lifter can actually do in the gym. The first four weeks of this cycle can be difficult to adjust to because many lifters are used to maxing out all the time. They stay at the same weight for months, and they don’t make any progress. Then, when they’re asked to lighten the load, they’ll throw their hands up in disgust and say, “I can’t get strong like that!”
I really don’t know what the problem is here, because they’re not getting strong anyway. This can also be difficult for the lifter who’s used to doing singles all the time. This program requires that you push yourself on the last set. This often entails performing 10 or more reps.

Again, remember that during deload weeks, you’ll only be doing the reps listed. Don’t go for max reps during these sessions. Let’s take a look at what a sample week would look like for the above lifter: Monday
• Military Press: 100 for 5 reps, 115 for 5 reps and 130 for 10 reps. Notice that this last set is done for as many reps as possible. The lifter will keep track of the weight and the reps on the last set.
• Dips: 5 sets of 10 reps
• Dumbbell Rows: 3 sets of 12 reps
• Shrugs: 3 sets of 15 reps
Tuesday
• Deadlift: 215 for 5 reps, 245 for 5 reps, 280 for 12 reps
• Lunges: 3 sets of 6 reps per leg
• Hanging Ab Raises: 3 sets of 15 reps
Thursday
• Bench Press: 150 for 5 reps, 170 for 5 reps, 195 for 11 reps
Lifter had to get in and out of the weight room on this day because of work commitments, so he didn’t perform any assistance work. This is fine because he accomplished exactly what he needed to do today. He also established a very good rep max to use as a future benchmark. Friday
• Squat: 190 for 5 reps, 215 for 5 reps, 245 for 9 reps
• Leg Press: 5 sets of 20
• Leg Curls: 3 sets of 10

The first four weeks are also a great way to establish some personal records. Make sure you keep track of these and try to break them. In the second four week phase, the lifter will increase his maxes no more than 5 pounds per upper body lift, and 10 pounds for lower body lifts. These increases are to the max that you’re basing your percentages on. You’re NOT increasing the weight for each set. The next four weeks will look something like this:

Even Smaller Increments? I’ve been asked several times whether even smaller increases than this would be desirable in terms of increasing the max. A 5 pound increase in the lower body lifts, for example, or a 2.5 pound increase for the bench and military press. I haven’t done this, but I’d assume it would work well, provided you have access to 1.25 pound plates for your upper body movements. If you’d like to do this, by all means have at it. Keep in mind that you’re always trying to hit more reps on your last set of each workout. The following month, you’ll follow a similar progression – 5 pounds more for your upper body maxes, and 10 more pounds for your lower body maxes.
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Pretty simple, right? These are small, steady progressions over time that will lead to big gains, and that’s what lifting is all about. You keep on increasing the max you’re working from every four weeks until you can no longer hit the prescribed sets and reps. Stalling in 5/3/1 You’ll eventually come to a point where you can’t make any more progress on a lift. You won’t be able to hit the sets and reps you’re supposed to hit, and the weights will start to get too heavy. When this happens, I simply take 90% of my max (either a 1RM or a rep max) and start all over again.
For example, let’s say I did 205×4 on my military press when I first started the program. Using the rep-max calculator, my estimated max would be 230 pounds. Since I started with 10% less, my beginning max would be 210. Over the course of six months, I worked up to a rep max of 185×10. This puts my estimated max at 245. Now, I’ll take 10% of 245 (220), and begin to work my way up again. This is a matter of taking three steps forward and one step back. You may stall out with one lift before you do with the others. When this happens, you only need to decrease the one stalled lift. If you’re stalling out on multiple lifts, and you feel like everything is catching up with you, take a deload week and recalculate your maxes. If you’re really starting out with 10% less than your actual maxes, you can expect to go through 5-7 cycles at a minimum before you stall out. I’ve gone through 8 before having to back off. How to Warm-up Warming up prior to training is important. I usually recommend the following:
• 1×5 @ 40%
• 1×5 @ 50%
• 1×3 @ 60%
• Work sets
The purpose of a warm-up is to prepare yourself for a great day of work sets – not an average one. You really shouldn’t need too many warm-up sets to prepare yourself for your work sets. For a more detailed full body warm-up, see the “Moving North of Vag” section later in this book. Comparing Rep Maxes How do you compare your 6-rep max to your 3-rep max? How do you know which one is better? Is your new 8-rep max better than your 2-rep max? I’ve used the following rep formula since high school. It’s allowed me to assess where I am and see how my training has progressed without always having to take a true 1RM. This formula is not necessarily an accurate predictor of your 1RM, but it affords you a good general way to gauge your progress. Here it is: Weight x Reps x .0333 + Weight = Estimated 1RM
The only constant in this formula is .0333. All the other numbers will be determined by your performance. We can try a comparison to illustrate this. Let’s say you deadlifted 550×9 in one workout, and in another, you managed 580×5.
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550 x 9 x .0333 + 550 = 715 580 x 5 x .0333 + 580 = 675 From this, we can see that the 550×9 is a stronger rep max than the 580×5. This is best used for motivation, and for a way to mentally prepare for your workouts. Let’s say you bench pressed 255×8 in your last workout. The following week, your last prescribed set is 270×3, but you want to beat last week’s performance. How do you do this? First, you need to figure out what your perceived max is for 255×8. 255 x 8 x .0333 + 255 = 322 You want to beat this max, so the next thing to do is find out how many reps, according to the formula, this will take with 270. 270 x 6 x .0333 + 270 = 323 This isn’t a huge increase, but it’s an increase, and that’s the most important thing to remember. It’s going to take a couple of runs through to figure out what reps you’re going to need, but this will force you to really push on your last set. It’ll give you focus throughout your day and in your training. Having a Less than Stellar Day You’re not always going to have great training days. Life is filled with distractions, and you’re going to get stressed out. Combine that with a bad night’s sleep or a lack of food, and you’re looking at a lot of things that can potentially go wrong. The bottom line here is that you’re not going to have great days all the time. When this happens, I recommend going into the weight room with one purpose: getting your prescribed weights and leaving. The weights may feel heavy, but every part of this program is designed to build onto every other part – from one workout to the next, and one wave to the next. This week of 3×5 will earn you the right to move on to the next 3×5 week of the next wave. Assistance Exercises Assistance exercises accomplish four main tasks. In no particular order, they:
• Strengthen weak areas of the body.
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• Compliment and help increase the four basic lifts.
• Provide balance and symmetry to your body and your training.
• Build muscle mass.
The biggest problem I’ve seen with this is people doing way too much. They do too many sets, or too many exercises. These lifts should compliment the training, not detract from it. People choose exercises for every body part, train them excessively, then wonder why they’re overtrained and not making any progress. When you’re choosing your assistance exercises, do yourself a favor and justify why you’re doing them. Don’t bullshit yourself. You must have a very strong reason for doing an exercise. If you don’t, scrap it and move on. Sometimes, instead of what you do in the weight room, it’s what you don’t do that will lead to success. You must keep training economy in mind. Training economy means getting the best bang for your buck from each exercise. That’s why squats are always better than leg extensions. There are no right and wrong exercises, per se, but here’s a small list of the movements I feel are best. Please note that this is my list, but you can certainly feel free to copy it. All of these exercises have helped me grow stronger in my four main lifts.

Assistance Work #1: Boring But Big This is probably the most popular assistance work to accompany this program, and it’s really very simple. After you perform the sets and reps of the program, you simply follow it up with the same exercise for 5 sets of 10 reps. For example: Sunday Military Press – 3 sets of 5 reps (or whatever week you’re on) Military Press – 5 sets of 10 reps Chin-ups – 5 sets of 10 reps Monday Deadlift – 3 sets of 5 reps (or whatever week you’re on) Deadlift – 5 sets of 10 reps Hanging Leg Raise – 5 sets of 15 reps Wednesday Bench Press – 3 sets of 5 reps (or whatever week you’re on) Bench Press – 5 sets of 10 reps Dumbbell Row – 5 sets of 10 reps Friday Squat – 3 sets of 5 reps (or whatever week you’re on) Squat – 5 sets of 10 reps Leg Curl – 5 sets of 10 reps Don’t let the simplicity of this fool you. You’ll get sore, and you’ll be tired. The big question here is how much weight to use for the “down” sets of 10 reps. The first time you try this, go light. Very light. Go with something you know will be easy – maybe around 30-40% of your max. From there, you can work with 50-60%, or whatever you want. You don’t have to progress on these down sets, although you don’t have to use the same weight, either. Although you can. It simply doesn’t matter! Just do 5 sets of 10 reps and build some muscle. Since you’re already warmed up, you can pyramid down here. For example: Squat – 315×10, 315×10, 275×10, 245×10, 245×10 You can stay with the same weight for all the sets, but that’s boring as hell. Boring, but big. Assistance Work #2: The Triumvirate This is the smart man’s way to train, because it’ll force you to think about which exercises are the most effective. It’ll make you experiment and reevaluate. All we’re going for here is to limit each workout to 3 exercises, including the big one. Here’s an example: Sunday Military Press – 5/3/1 Dips – 5 sets of 15 reps Chin-ups – 5 sets of 10 reps

Monday Deadlift – 5/3/1 Good Morning – 5 sets of 12 reps Hanging Leg Raise – 5 sets of 15 reps Wednesday Bench Press – 5/3/1 Dumbbell Bench Press – 5 sets of 15 reps Dumbbell Row – 5 sets of 10 reps Friday Squat – 5/3/1 Leg Press – 5 sets of 15 reps Leg Curl – 5 sets of 10 reps This is very similar to Boring But Big, but you don’t have to do the same exercise over and over again, and you don’t have to do 5 sets. Just do the 3 exercises you’ve found to be the most effective for your training. One problem I see is that people feel they need to do something for everything. In reality, one or two exercises can get the work done. I used to have problems with my grip and my lockout when I deadlifted. I was given a laundry list of exercises I should do to bring these up: reverse hypers, glute-ham raises, kneeling squats, shrugs, plate pinches, gripper work, finger-strengthening work and gripper closes. No thanks. After constantly failing and having my deadlift go nowhere, I came across Kroc Rows, as described earlier. These did the trick like nothing else I’ve tried.
I did one or two sets of high-rep dumbbell rows every week. My upper back got bigger, my grip problems went away, my lats got stronger, and my lockout improved – and because my upper back was so much stronger, my bench, in turn, was more stable. So with one exercise done for two sets a week at most, many of my problems went away. The point of the story is this: find your Kroc Row. Quit farting around with a million things for your lower back and settle on the one that will make you strong. People ask me why I love dips so much. Have you found a better exercise for your shoulders, chest and triceps? I haven’t. What about chins? Besides a barbell or dumbbell row, few things can compare. How about good mornings for your hamstrings and back? Weighted sit-ups or hanging leg raises? You can feel free to go twist on your ball. I’ll take these two. I’m not in the weight room to jerk off to a bunch of different exercises and go nowhere. For more than 20 years, I’ve been walking into weight rooms, but I’ve never entered to train, exercise, work out or get a pump. I go into the weight room to get strong. Assistance Work #3: I’m Not Doing Jack Shit This is my favorite. I don’t recommend it, but it’s useful for non-beginners who have limited time to train. The I’m Not Doing Jack Shit program entails walking into the weight room, doing the big lift for the day (bench, squat, military or deadlift), and then walking out. I’ve done this plenty of times, especially when I’ve trained in commercial gyms. There are some advantages to this. You’ll be supremely focused on one thing: getting your sets done and breaking a PR. You won’t be worried about your assistance work, whether a machine is going to be available, or how much good mornings suck. I’ve made this deal with myself many times before I’ve trained: If I do X weight for X amount of reps, I’m leaving. I do this fairly often, and I’m sure it seems odd. I recently went to a commercial gym, warmed up, did my working sets and set a huge PR. I sat there for a little while, then decided to leave. As I was walking out, I looked around at the other people training, and I wondered whether anyone else had set a personal record that day. For my part, I know I walked out of there better than I did when I walked in. The disadvantages here are obviously the lack of both volume and balance, but it can work for a while. If I had very little time to train, I’d do this. Sometimes, when you’re struggling to find time to train, you think you can’t make progress. With this type of training, you will. Assistance Work #4: Periodization Bible by Dave Tate This pattern of assistance work is inspired by an article Dave Tate wrote called The Periodization Bible, Part I. This is the piece that launched a thousand box squats, speed benches and good mornings, but very few deadlifts. That was a joke. Day 1 Military Press (5/3/1)
• Shoulders or Chest – 5 sets of 10-20 reps (DB bench, DB Incline, DB Military, Incline press, Dips, Pushups)
• Lats or Upper Back – 5 sets of 10-20 reps (DB rows, Bent Over Rows, Chins, T-bar Rows, Lat Pulldowns, Face Pulls, Shrugs)
• Triceps – 5 sets of 10-20 reps (Triceps Pushdowns or Triceps Extensions)
Day 2 Deadlift (5/3/1)
• Hamstrings – 5 sets of 10-20 reps (Leg Curls, Glute-Ham Raise)
• Quads – 5 sets of 10-20 reps (Leg Press, Lunges, Hack Squats)
• Abs – 5 sets of 10-20 reps (Sit-ups, Hanging Leg Raises, Ab Wheel, DB Side Bend)
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Day 3 Bench Press (5/3/1)
• Shoulders or Chest – 5 sets of 10-20 reps (DB bench, DB Incline, DB Military, Incline press, Dips, Pushups)
• Lats or Upper Back – 5 sets of 10-20 reps (DB rows, Bent Over Rows, Chins, T-bar Rows, Lat Pulldowns, Face Pulls, Shrugs)
• Triceps – 5 sets of 10-20 reps (Triceps Pushdowns or Triceps Extensions)
Day 4 Squat (5/3/1)
• Low Back – 5 sets of 10-20 reps (Reverse Hyper, Back Raise, Good Morning)
• Quads – 5 sets of 10-20 reps (Leg Press, Lunges, Hack Squats)
• Abs – 5 sets of 10-20 reps (Sit-ups, Hanging Leg Raises, Ab Wheel, DB Side Bend)
You can change exercises however you see fit. This won’t make or break your program. You need to do enough assistance work to keep you balanced, strong and big – but not enough of it to break your performance on the big lifts. There are no real disadvantages to this kind of assistance work. Assistance Work #5 – Bodyweight When I want to focus on feeling athletic and healthy while still maintaining muscle mass, I do this. It’s probably my favorite template to do these days other than Jack Shit. This involves doing all your assistance work with bodyweight exercises. It’ll put a lot less stress on you, especially with your lower body. -
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Military Press – 5/3/1
Deadlift – 5/3/1
Bench – 5/3/1
Squat – 5/3/1
• Chins
• Dips
• GHR
• Leg Raises
• Chins
• Pushups
• One leg squat
• Sit-ups
I recommend no less than 75 reps per exercise for each workout. The one leg squats can get a little tough, so you may want to substitute lunges instead. Bodyweight exercises always make me feel strong, flexible and healthy. They’re a great way for beginners to learn how to lift, and they’re great for older lifters who want to limit the stress they’re putting on their bodies. The advantage to this is that it’s very easy on your body and joints. The disadvantage is that you can’t really load most of these exercises, so the only way to improve is with more reps or sets – not with more weight.
__________________
list of status available upon request.

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Last edited by any1uno; 06-02-2009 at 11:37 AM.

Jay Cutler: Why He Won

I did the play by play (my first time on any show) and was on record of picking phil heath as the winner of the show. For a few reasons, there is implied in the wrap up I was saying Jay was off. (well actually I dont think I implied he was off I just know I know it hurts fans feelings ) He really wasn’t off. What I think (in retropect..) I was taking more of a shot at Lonnies commentary which came across as a criticism of th way jay looked

I went thru my play by play yesterday and here’s what I think summarises the way I saw the show

1) When Jay Came out I thought he was the winner. BEFORE he came out I wrote "only way he loses is if he didnt come out" Thats my (humor way) of saying there’s him and rest of lineup. Based on being 100% of last year or even 90 % of that…my assumption was "Jay’s 90% will dust these guys" When he came out He was huge and sharp. Close to where he was (very close) to last year’s ball-breaking combo of size and density

2) In first comparisons I thought, overall, he was the winner. The play by play goes fast and I did have other people winning certain shots, but as an overall, I thought "here is the winner." I was suprised to see what I thought was phil winning the back dbl and side chest and also surpised Branch could challenge both in several shots..Challenge ..not necessarily beat.

3) By the last comparison I really thought, and I think people there would agree, he faded in an odd way. He did not fade and get small. He did not fade and hold water. I dont want to go on endlessley about this. But by faded it meant : TIRED looking. The way he hit his shots especially from behind…you could not see the snap and density. (versus in the mandatories by himself when he first came out) Anyone whose been on stage knows sometimes u get tired and say u dont have a lot of energy, it becomes hard to keep your legs tight or to "stay big" int he line-up. Same on abs and thighs . The insane quads on last call looked good but not "holy shit" like when he came out ….well anyways , he looked tired. And yes, people around all the other "play by play folks" (ie fans etc) who talk loud etc and the feeling around were of the opinion, "Jay faded" to put that into context I dont think by that they me etc meant "He faded and looked like shit" It was "he faded and risk compromising his look compared to the start of prejudgeing. When u are competing against this version of Phil Heath, thats a problem, he looks incredible. Same for branch, and I said this in the commentary, he closed HARD. By that I mean, by the end of prejudging Branch had shots ( in real life) that he looked challenging on. I think he more then held his own against jay and Phil on Back lat spread and side chest and most muscular….especially in that FINAL call.

4) So here we go to do the review of prejudging. I am on the fence. I think Heath had the slight edge. That was in my mind based on many shots int he final call: side chest back double and most muscular. And here comes lonnie presenting it like its not even a close show. Regardless of who was first or second, the show was close. Very close in this context. Last year was a walk in the park for Jay. Nuts off the charts and Phil heath was not even in contention in prejudging. This year Jay was almost nuts looking and Phil was also nuts. That makes for a close show. I I think I ended up talking more about Jay being tired then the way Phil looked.

5) Night show we could not do play by play ..think computer was dead. But I sat there with Dave and commented Phil looks smaller and jay looks harder fuller and looked like he had enough energy to do 3 pre judging shows. I went thru the poses and had jay winning. thats what happens when u have a 2 day show. People change

6) I think at the finals wrap up I just got tired of hearing Lonnie becasue on this night he backtracked said the pre judge was close and jay faded. That WAS my point after the prejudge wrap up. Maybe lonnie never realised it or saw that he faded until he saw the "damn!" jay at the finals. Maybe that way he could put it into context and see "well yesterday he didnt look like tonite" in the nit pick world of the mr O u are looking for the tiniest infractions to criticise…sometimes those are hard to see.

7) Finally, for the wing nuts who are fans of jay and PM me on this site and say " Aceto u just had Phil cause Jay does not work with you" Umm ahh, well, its sort of like this, I really enjoy bb for the sake of BB and really do feel I am honest down to the core. I do not envy people or look down on people. Jay and Phil work with Hany Rambod simple as that. In other words, that there is a factoid . Both these guys look incredible and they are doing so with his guidance. So there goes that backwards theory.

Hello guys, this is my mass stack for this winter what do you think of it?
And if anyone can point me how to use PCT that would be great.

—-D-BOL—-DECA—- TEST ENAT.

1. -20mg
2. -25mg —-200mg
3. -25mg —-250mg —-250mg
4. -25mg —-250mg —–250mg
5. -25mg —-300mg —–250mg
6. -20mg —-300mg —–250mg
7. ———–300mg —-250mg
8. ———–300mg —-250mg
9. ———–250mg —-250mg
10. ——— 200mg —-250mg

Ok this is my "strategy". Keeping the D-BOL short (only 6 weeks) to kickstart the cycle and that’s why there is no big variation in doses. Using the deca from the 2nd week and keeping it until the 10th week. Adding the ethanate to prevent the "deca dick". I’m not really sure where to add the PCT i haven’t used until now cuz i had some 3-4 cycles with only really small doses. Now what’s your opinion on this one?

Chalmette man arrested after receiving steroids in mail

coopersmithA Chalmette man was arrested this week after receiving 500 anabolic steroid pills and four vials of testosterone ordered from Greece over the Internet, the St. Bernard Parish Sheriff’s Office said.

Lance Coopersmith, 22, 3522 Kings Drive, was arrested at his home Monday after a joint investigation by the St. Bernard Parish Sheriff’s Office, federal authorities and a State Police drug task force, the Sheriff’s Office said in a news release.

U.S. Customs Service officials intercepted the package recently and alerted local and state authorities. Coopersmith accepted the package, which was delivered by an undercover U.S. postal inspector, authorities said.

When agents of the sheriff’s Special Investigations Division, commanded by Col. Chad Clark, arrived at Coopersmith’s residence and served a search warrant they found the package of steroid pills and testosterone had been opened and was on the kitchen counter, St. Bernard Sheriff Jack Stephens said. [more...]
This entry was posted in Legal & Political and tagged Coopersmith, customs, St. Bernard Parish. Bookmark the permalink. Post a comment or leave a trackback: Trackback URL.

source

Canadian underground steroids lab busted

Finding an illegal steroid dealer in Edmonton is “easier than finding a pot dealer,” according to a former user.

“They’re everywhere,” said the man, who spoke on condition of anonymity. “If you know where to ask around, you’ll be hooked up in an hour or two.”

That’s why he wasn’t surprised to hear that city police seized more than $250,000 in steroids and a small amount of counterfeit Viagra, along with nearly $500,000 in cash and property after busting up what they’re calling a family-run lab and distribution centre on the north side.

Three houses were raided. Drugs and other evidence were found at a house near 141 Avenue and 136 Street and an apartment at 129 Avenue and 64 Street, while police believe the chemicals were mixed and packaged in a lab at a home near 140 Street and 158A Avenue.

A father, mother, their two adult sons and another man face a laundry list of charges in connection with producing and trafficking controlled substances, along with possessing the proceeds of crime.

Police say they’ve broken up “an extremely large distribution centre for Edmonton and the surrounding area” that was also a mail-order distributor across Canada.

The entire investigation was a bit of a fluke, said the head of the Edmonton police organized crime branch.

Insp. Greg Preston couldn’t give a lot of detail, but said they came across the steroids while conducting another investigation.

“This was a spinoff of that,” he said. “We don’t typically get involved with steroid files. It’s certainly not for a lack of use — quite clearly. We just don’t get that many complaints.”

Preston said possessing and using steroids isn’t illegal. However, because they’re controlled substances, it is a crime to make them and sell them on the street.

“This is a homegrown lab. I’m quite confident Johnson & Johnson wouldn’t have pets and food around them in their laboratory,” Preston said. “Look at the vials and machinery. It doesn’t look too clean.”

Among the materials seized was a book entitled Anabolic Steroids and Making Them by Professor Frank. The publisher’s website lists it as a do-it-yourself manual, and describes the author as a retired auto worker currently employed at Wal-Mart.

Preston said the accused aren’t suspected of using their own products, and while police don’t know how long they’ve been flying under their radar, the suspects “appear well-entrenched.”

“It would take some time to accrue these assets,” he said, referring to $240,000 in cash found in safe deposit boxes and $230,000 in property, including four high-end and classic cars.

The aforementioned former steroid user, who used them for five years and quit a year ago, said his strength and muscle bulk increased dramatically over time, but they also gave him a hair-trigger temper, depression and acne across his back.

There’s such a ram-pant appetite for steroids in Edmonton, he said, that the recent police seizure will hardly affect the market because someone else will just take their place.

The public is more worried about other drugs like cocaine and speed, the man said, because steroid users don’t contribute to street crime, like break-ins and car thefts. “They won’t break into your home to get their next hit,” he said. “But they probably commit more assaults and domestic abuse.”

Charged are: Troy Charles Fougere, 26, Trevor Raymond Fougere, 25, Susan Ann Fougere, 52, Charles William Fougere, 53, and Brock Reginald Chichak, 25.

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I’m still trying to track down the original source to this. It seems to funny to be legit.

Seems like a load of bullshit, but I was just wondering if anyone has ever taken this specific form? Also Im taking Thermogenic Push and Force Factor – can I continue this on a HGH cycle?

Here is how it works:

All you have to do is post an image funnier and more hilarious then the one before it. I will start with this imageVVVVVVVV

I am going to pull a heavy iron. A lot of people have been repping me and I may not have got everyone back. Just post here and I’ll rep you as long as it says I must spread some around first. Thanx for all the reps fellas.