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Full Workout Logs - Starting 8/20/2014

Part A of Two by Two Training Plan

Weeks 1-6 of 12

by Gary F. Zeolla


These workout logs are continued from Full Workout Logs: Starting 7/6/2014 - In-Season - Weeks 7-12 of 12.


In my powerlifting book and previously on this site, I called the overall training plan I am following an “Off-season/ In-season” plan combined with an “Alternate Weeks” routine. But that was a little wordy and not very catchy, plus most people use the term "off-season" in a different manner than I was for this plan. So instead, I will now call it a "Two by Two Training Plan."

The “two by two” comes from this plan having two parts (Part A; Part B), and within each part, alternating two training weeks (Week A; Week B). In addition, the two training weeks in Part A are different from the two training weeks in Part B, thus there are a total of two x two or four different training weeks. Also, as a Christian, I like the fact that “two by two” is a Biblical phrase. It occurs in the Bible in reference to the animals coming two by two to Noah’s ark and to Jesus sending out His twelve apostles and seventy disciples two by two (Genesis 7:9,15; Mark 6:7; Luke 10:1).

One distinguishing factor of this plan is the actual powerlifts are only done during Part B; Week B. During the other three training weeks, powerlift “look-alike” lifts are done instead of the actual powerlifts. So having finished my 12 week "In-Season" (now called "Part B") on Monday (8/18/14), today (Wednesday, 8/20/14) it is time to start my 12 week “Part A.” In it I will not be doing powerlift look-alike lifts instead of the actual powerlifts.

I really like this plan as it provides a balance of consistency versus variety in my training. The only drawback is when I switch parts it can be hard to estimate what weights to start with, given I have not done those exercises for three months. But it doesn’t take too long to make any needed adjustments. A further description of this plan would require an entire article or new chapter in my powerlifting book, so I will leave it at that for now.

My planned warm-up sets (in brackets) and work sets x reps are:
Powerlift look-alike lifts: [4 x 20, 10, 6, 3] 3 x 5-6, 3-4, 1-2 (last warm-up and all 3 work sets with a belt and wraps)
Other compound movements: [3 x 10, 6, 3] 3 x 8-9, 6-7, 4-5
Isolation exercises: [2 x 10, 6] 2 x 9-10, 7-8

The 20 rep warm-up set is only for the first lift of the day to get the blood flowing. I do that instead of doing some light cardio.

I will continue lifting four days a week (Su, M, W, Th), but I take an extra day off once a month to aid recovery. I will continue posting my workouts at the end of each training week.

For further details on all of these ideas, see my Starting and Progressing in Powerlifting book.


Age: 53.
Height: 5'1".
Bodyweight: See each week.

Gear as indicated. If not indicated, then completely raw (no supportive gear).
Warm-ups are in brackets. All weights are in pounds. Format: pounds/reps.
Workout times include set-up, warm-up, lifting, stretching, and clean-up.

See also Cardio Logs - May through August 2014.

See also Cardio Logs - September through December 2014.


 


Week 1 (Week A)

Bodyweight: 120.6 pounds.

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Bench Assistance

Wednesday – 8/20/14

Gear: Nike sneakers; Crain: power belt; APT wrist bands.

Dumbbell Incline Bench [10s/20, 17s/10, 25s/6, add belt & wraps: 32s/3] 37s/6, 40s/4, 42s/2

Lats: [Pulldowns (V-Grip): 45/10, 70/6, 90/3] V-Grip Chin-ups: bwt./9, 2.5/7, 5/5

Barbell Reverse Curls: [45/10, 45/10] 47/10, 50/8

Stretching: ~10 minutes

Workout time: 1:10

A very good workout for the first workout of my new “season.”

By a “V-Grip” I am referring to a Double Grip Seated Row Cable Attachment . Here is a pic of the set up for the V-Grip Chins-ups. Here is a video of me doing this exercise (not from this workout but from a while ago). Note how I alternate which side I pull up to. The most important point is with the V-Grip my hands are parallel, so that eliminates any stress on my problematic left wrist.

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Squats

Thursday – 8/21/14

Gear: Crain: squat shoes, power belt, Redline wrist wraps; APT heavy knee sleeves.

Front (Sting Ray) Squats: [45/20, 70/10, 90/6, add belt & wraps: 110/3] 125/6, 135/6, 142/4, 150/2

Step-ups (on squat box, about 12”): [bwt./10, DBs: 10s/6] 17s/9, 20s/9, BB: 45/7, 47/5

Twisting Sit-ups: [bwt/10, 2.5/6] 5/10, 6.25/8

Stretching: ~10 minutes

Workout time: 0:52

It was especially difficult to estimate the weights for front squats and step-ups since I hadn’t them in six months, so I had to do an extra set for each. And with that, the weights were just right for front squats, hard, but not too hard with not having done them for so long. But the weights were still too light for step-ups, but I was getting tired, so I will figure that out next time.

That said, a Sting Ray enables front squats to be done rather comfortably. Here is a pic of it on the bar. Here is a video of me doing front squats with a Sting Ray (again, not from this workout). A Sting Ray is available at Bodybuidling.com.

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Benches

Sunday – 8/24/14

Gear: Nike sneakers; Crain: power belt, Redline wrist wraps.

Close Grip Benches: [45/20, 70/10, 95/6, add belt & wraps: 115/3] 125/6, 132/4, 140/2

Dips: [bwt/10, 5/6, 7.5/3] 10/9, 12/7, 15/5

Dumbbell Rows (elbows out): [30/10, 37/6, 45/3] 50/9, 52/7, 55/5

Stretching: ~10 minutes

Workout time: 1:08

On Saturday, I cut the palm of my left hand with a kitchen knife, near the top between the middle and ring fingers. I was concerned it would bleed during this workout, but it didn’t. However, it did hurt, especially on DB rows, as the bar was pressing directly against the cut. But I ignored the pain and finished off what was a very good workout. It will probably be the same for deadlifts tomorrow.

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Deadlifts

Monday – 8/25/14

Gear: Nike wrestling shoes; Crain power belt; APT: knee sleeves, wrist bands.

Deadlifts (conv.): [45/20, 135/10, 185/6, add belt & wraps: 225/3] 245/6, 265/6, 280/4, 295/2

Still Leg Deadlifts (sumo): [135/10, 155/6, 175/3] 195/9, 205/7, 215/5

Leg Raises: 25, 25

Stretching: ~10 minutes

Workout time: 1:10

My competitive DL stance is sumo, so conventional stance DLs are an assistance exercise for me. But then I’m doing the SLDLs with a sumo stance to make them more like my competitive DL.

Even though SLDLs are a “look-alike-lift” I am using my “other compound movements” sets x reps plan as I don’t feel comfortable doing 1-3 reps on them as I am doing with the look-alike lifts. And with the lower reps, I don’t think any gear will be necessary. But if something bothers me, then I will use it as needed.

I started too light on the conv. DLs, so I had to do an extra set. I then increased my originally planned weights for SLDLs before I started. And with those adjustments, the weights were just right. And this was thus a very good workout and workout week. I thank the LORD for how well things are going, despite a few minor mishaps along the way.


Week 2 (Week B)

Bodyweight: 120.6 pounds.

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Bench Assistance

Wednesday – 8/27/14

Gear: New Balance sneakers; Crain: power belt; APT: wrist bands.

Presses [Dumbbells: 10s/20, Barbell: 45/10, 55/6, add belt & wraps: 65/3] 70/6, 75/4, 80/2

Lats: [Pulldowns (overhand grip): 45/10, 70/6; Pull-ups: bwt./3], 2.5/9, 5/7, 7.5/5

Dumbbell Curls [10s/10, 17s/6] 22s/10, 25s/8

Stretching: ~10 minutes

Workout time: 1:07

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Squats

Thursday – 8/28/14

Gear: Crain: squat shoes, power belt, Genesis wrist wraps; APT heavy knee sleeves.

Low Squats: [regular: 45/20, low: 75/10, 105/6, add belt & wraps: 135/3] 150/6, 157/4, 165/4, 175/2

Partial Squats: [135/10, 185/6, add belt & wraps: 225/3] 250/6, 265/4, 280/2

Crunch/ Side Bend Combo: [bwt/10, 3.75/6] 7.5/10, 8.75/8

Stretching: ~10 minutes

Workout time: 1:15

Low squats is an exercise I invented back in college to work the bottom half of squats. Partial squats work the top half of squats, so together they work the full range of squats. And doing them together makes for a grueling but effective workout. In college and in the ‘00s (my 40s) I found them to have much carry-over to regular squats. Both are described and pictured in my powerlifting book. Below are videos of me doing all three exercises in this workout (but not from this workout but a while ago):

Low Squats

Partial Squats

Crunch/ Side Bend Combo

The music in the first two videos is by Barren Cross, my favorite White Metal group. The third is Rob Zombie, definitely not a Christian group, and music I no longer listen to.

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Benches

Sunday – 8/31/14

Gear: Nike sneakers; Crain: power belt, Genesis wrist wraps.

3 Sec Pause Benches: [45/20, 70/10, 90/6, add belt & wraps: 110/3] 120/6, 125/4, 130/2

Rack Bench: [95/10, 115/6, add belt & wraps: 135/3] 145/6, 152/4, 160/2

Curl Bar Rows: [40/10, 55/6, 65/3] 75/9, 80/7, 85/5

Stretching: ~10 minutes

Workout time: 1:15

For the first time in weeks, I did not have to change any bandages before or after my workout. All of my injuries from my various minor mishaps have healed. Now if I can just keep from doing anything else stupid ….

That said, I am “timing” the pause on the first exercise by counting the reps while holding the bar at my chest, thinking to myself, “1001, 1001, 1001 – 1002, 1002, 1002” etc. I am doing rack benches instead of board benches as I do not have anyone to hold boards in place. The safety bars are set in my power rack so the bar is about 4” above my chest. Here is a video of the rack benches (again, not from this workout).

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Deadlifts

Monday – 9/1/14

Gear: Nike wrestling shoes; Crain power belt; APT: knee sleeves, wrist bands.

Chain Deadlifts: (sumo; chain set-up weighs about 90 pounds):

[45/20, 135/10, add chains: 135/6, add belt & wraps: 160/3] 185/6, 205/4, 225/2

Leg Curls (alternate legs): [5/10, 7.5/6], 10/10, 11.25/10

Alternate Dip Bar Leg Raises: 20, 20

Stretching: ~10 minutes

Workout time: 1:12

It had been ages since I did chain DLs or leg curls, so it took a while to remember how to set things up with my home gym equipment. But I estimated the weights just about right; I’ll just need to make a few minor adjustments next time. And with that, another very good workout and workout week is in the books (well actually, in my workout log).


Week 3 (Week A)

Bodyweight: 120.0 pounds. I need to up my caloric intake again some as I don’t want to drop below 120.

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Bench Assistance

Wednesday – 9/3/14

Gear: Nike sneakers; Crain: power belt; APT wrist bands.

Dumbbell Incline Bench [10s/20, 20s/10, 27s/6, add belt & wraps: 35s/3] 40s/6, 42s/4, 45s/2

Lats: [Pulldowns (V-Grip): 45/10, 70/6; V-Grip Chin-ups: bwt./3], 2.5/8, 5/6, 7.5/4

Barbell Reverse Curls: [45/10, 47/6] 50/10, 52/8

Stretching: ~10 minutes

Workout time: 1:08

I didn’t go quite far enough up on the last couple of reps of each work set of the V-Grip chins, so I will repeat those weights next time and try to do them right.

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Squats

Thursday – 9/4/14

Gear: Crain: squat shoes, power belt, Genesis wrist wraps; APT heavy knee sleeves.

Front (Sting Ray) Squats: [45/20, 75/10, 105/6, add belt & wraps: 127/3] 142/6, 150/4, 157/2

Step-ups (on squat box, about 12”): [DBs: 10s/10, 17s/6; BB: 45/3] 55/9, 60/7, 65/5

Twisting Sit-ups: [bwt/10, 3.75/6] 6.25/9, 7.5/7

Stretching: ~10 minutes

Workout time: 1:20

This workout took too long, and I was overly tired after it. I think doing so many sets of step-ups was like doing a second cardio workout. So I will rethink things for next time. But thank God I have my weekly two day rest, so I should be good to go come Sunday.

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Benches

Sunday – 9/7/14

Gear: Nike sneakers; Crain: power belt, Genesis wrist wraps.

Close Grip Benches: [45/20, 70/10, 95/6, add belt & wraps: 120/3] 132/6, 140/4, 147/2

Dips: [bwt/10, 5/6, 10/3] 15/8, 20/6, 25/4

Dumbbell Rows (elbows out): [30/10, 40/6, 47/3] 52/8, 55/6, 57/4

Stretching: ~10 minutes

Workout time: 1:10

I’m making a slight change in the set x rep plan for “other compound exercises.” I will do 3 x 7-8, 5-6, 3-4. I think I can do the slightly lower reps without problems, and it will make things less confusing. And the dips and DB rows went very well, as did the CGBP, so a very good workout.

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Deadlifts

Monday – 9/8/14

Gear: Nike wrestling shoes; Crain power belt; APT: knee sleeves, wrist bands.

Deadlifts (conv.): [45/20, 135/10, 195/6, add belt & wraps: 250/3] 275/6, 290/4, 305/2

Still Leg Deadlifts (sumo): [135/10, 160/6, add wraps: 185/3] 205/8, 215/6, 225/4

Leg Raises: 26, 26

Stretching: ~10 minutes

Workout time: 1:08

For my last DL workout in my previous “season” with a sumo stance I pulled 305/4, which felt real good. And it felt just as good getting over 300 for conv. stance DLs here. I probably could pull about the same with either stance, but I prefer sumo, so I use that for my competitive stance.

The back of my knees bothered me a little bit on SLDLs last time, so I used knee sleeves for them this time, and that took care of the problem. I also wore wrist bands as I like having a little wrist support on DLs. But I’m not planning on using a belt as it would just get in the way. But with using the wraps, next time I might drop to the same reps as for conv. DLs.

And with that, yet another good workout and workout week.


Week 4 (Week B)

Bodyweight: 121.4 pounds. That’s better.

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Bench Assistance

Wednesday – 9/10/14

Presses [Dumbbells: 10s/20, Barbell: 45/10, 55/6, 65/3] 70/8, 75/6, 80/4

Lats: [Pulldowns (overhand grip): 45/10, 70/6; Pull-ups: bwt./3], 5/8, 7.5/6, 10/4

Dumbbell Curls [10s/10, 17s/6] add wrist bands: 25s/10, 27s/8

Stretching: 5-10 minutes

Workout time: 1:06

I mentioned previously that I wasn’t sure exactly what reps to do on presses. I was going a little lower, but I don’t think that is necessary, so here I used the same reps as for pull-ups, and that worked well. I’ll probably do the same for DB inclines on my other bench assistance day. And with the higher reps, I don’t think I’ll need a belt or wrist wraps. But I did need to use wrist bands for the work sets of DB curls as my left wrist bothered me on the warm-up sets.

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 Squats

Thursday – 9/11/14 (13 years, and this date still sends chills up my spine)

Gear: Crain: squat shoes, power belt, Genesis wrist wraps; APT heavy knee sleeves.

Low Squats: [regular: 45/20, low: 95/10, 125/6, add belt & wraps: 150/3] 165/6, 175/4, 185/2

Partial Squats: [135/10, 185/6, add belt & wraps: 235/3] 260/6, 275/4, 290/2

Crunch/ Side Bend Combo: [bwt/10, 5/6] 8.75/10, 10/8

Stretching: 5-10 minutes

Workout time: 1:14

I need to watch my form on both the low and partial squats and just tap the safety bars, not bounce the bar up. But otherwise, a very good workout.

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Sunday was my planned monthly day off, so my next workout was on Monday. That worked out well as my great-niece’s third birthday party was Sunday, so I was able to attend it without missing a workout. Below is a pic of me with Roxanna from the party (click for a large image). She is adorable, isn't she?

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Benches

Monday – 9/15/14

Gear: Nike sneakers; Crain: power belt, Genesis wrist wraps.

3 Sec Pause Benches: [45/20, 70/10, 95/6, add belt & wraps: 115/3] 125/6, 130/4, 135/2

Rack Bench: [95/10, 115/6, add belt & wraps: 135/3] 150/6, 157/4, 165/2

Curl Bar Rows: [40/10, 55/6, 70/3] 80/8, 85/6, 90/4

Stretching: 5-10 minutes

Workout time: 1:14

The pause benches went well, but not the rack benches. It is difficult to just tap the safety bars and at exactly the same time, so the bar tends to bounce around. I’ll probably switch to a different top-end exercise next time.

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Deadlifts

Wednesday – 9/17/14

Gear: Nike wrestling shoes; Crain power belt; APT: knee sleeves, wrist bands.

Chain Deadlifts: (sumo; chain set-up weighs about 90 pounds, which is included in the indicated weights):

[45/20, 135/10, add chains: 225/6, add belt & wraps: 260/3] 290/6, 310/4, 325/2

Leg Curls (alternate legs): [5/10, 10/6], 12.5/10, 15/7

Alternate Dip Bar Leg Raises: 22, 22

Stretching: 5-10 minutes

Workout time: 1:10

Note on the weights for chain DLs: I am going to start including the weight of the chains in the indicated weights. I hadn’t been doing this, but I think it makes more sense, at least psychologically. For instance, on the last set I’d rather think 325 than 235 as that requires a different psych.

That said, the chains DLs went very well, but the leg curls not so much. I injured my right hamstring almost seven years ago. I thought it was fully healed, but by doing leg curls one leg at a time I found the right leg is noticeably weaker than the left; and trying to push to get my planned 8 reps on the last set, it hurt some. But I think that means leg curls will be a good exercise to do to fully rehab it. This is one value of doing exercises that work each limb separately as that really shows strength differences.


Week 5 (Week A)

Bodyweight: 120.8 pounds.

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Bench Assistance

Thursday – 9/18/14

Dumbbell Incline Bench [10s/20, 20s/10, 27s/6, 35s/3] 40s/8, 42s/6, 45s/4

Lats: [Pulldowns (V-Grip): 45/10, 70/6; V-Grip Chin-ups: bwt./3], 2.5/8, 5/6, 7.5/4

Barbell Reverse Curls: [45/10, 50/6] 52/10, 55/8

Stretching: 5-10 minutes

Workout time: 1:05

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Squats

Sunday – 9/21/14

Gear: Crain: squat shoes, power belt, Genesis wrist wraps; APT heavy knee sleeves.

Front (Sting Ray) Squats: [45/20, 75/10, 105/6, add belt & wraps: 135/3] 147/6, 157/4, 165/2

Step-ups (11.5” box): [45/10, 55/6] 65/8, 70/6, 75/4

Twisting Sit-ups: [bwt/10, 3.75/6] 6.25/9, 7.5/7

Stretching: 5-10 minutes

Workout time: 1:15

 Front squats went very well, and I’m getting the hang of step-ups. And with doing so, I think they will be a very good exercise.

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Benches

Monday – 9/22/14

Gear: Nike sneakers; Crain: power belt, Genesis wrist wraps.

Close Grip Benches: [45/20, 75/10, 100/6, add belt & wraps: 125/3] 137/6, 145/3, 150/2

Dips: [bwt/10, 7.5/6, 15/3] 20/8, 25/6, 30/4

Dumbbell Rows (elbows out): [30/10, 40/6, 50/3] 55/8, 57/6, 60/4

Stretching: 5-10 minutes

Workout time: 1:10

I got out of the groove on the third rep of the second work set of CGBP. I got the rep, but I really had to struggle; and that really took it out of me, so I didn’t even try the planned fourth rep. But the other two work sets went as planned, as did the rest of the workout.

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Deadlifts

Wednesday – 9/24/14

Gear: Nike wrestling shoes; Crain power belt; APT: knee sleeves, wrist bands.

Deadlifts (conv.): [45/20, 135/10, 200/6, add belt & wraps: 260/3] 285/6, 300/4, 315/2

Still Leg Deadlifts (sumo): [135/10, 170/6, add wraps: 200/3] 220/6, 230/4, 240/2

Leg Raises: 27, 27

Stretching: 5-10 minutes

Workout time: 1:10

Stress kept me from sleeping the night before this workout, but I did what I did before after a sleepless night: I cranked up the White Metal, got psyched up, and put in a very good workout. It was especially satisfying being able to put three 45s on each side of the bar for my last set of conv. DLs. That is the first time I’ve done that this decade.


Week 6 (Week B)

Bodyweight: 119.2 pounds. I’m not sure what happened here, that I lost 1.6 pounds in the past week. It could be because I’ve been having problems sleeping, due to stress for personal reasons.

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Bench Assistance

Thursday – 9/25/14

Presses [Dumbbells: 10s/20, Barbell: 45/10, 55/6, 65/3] 72/8, 77/6, 82/4

Lats: [Pulldowns (overhand grip): 45/10, 70/6; Pull-ups: 2.5/3], 7.5/8, 10/6, 12/4

Dumbbell Curls [10s/10, 20s/6] 27s/10, 30s/8, 32s/6

Stretching: 5-10 minutes

Workout time: 1:10

My left wrist did not bother me on the DB curls like it did last time, so I didn’t put on the wrist bands. I even did a third, somewhat heavier set without pain. But afterwards, my wrist did bother me, so I probably should make a practice of wearing wrist band while doing curls, at least for a while.

I’ll probably start doing a similar third set on some of my other isolation exercises, as it felt good.

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Squats

Sunday – 9/28/14

Gear: Crain: squat shoes, power belt, Genesis wrist wraps; APT heavy knee sleeves.

Low Squats: [regular: 45/20, low: 105/10, 135/6, add belt & wraps: 160/3] 175/6, 185/5, 200/2

Partial Squats: [135/10, 180/6, add belt & wraps: 225/3] 250/6, 265/4, 280/2

Crunch/ Side Bend Combo: [bwt/10, 5/6] 10/10, 11.25/8

Stretching: 5-10 minutes

Workout time: 1:19

On the second work set of low squats, the fourth rep felt a little too easy, so I did a fifth rep, which was very hard, but just the right intensity. So I increased the weight a little more than I had planned for the final set, and that was also just right.

For the partial squats, I lowered the safety bar one hole in my power rack, so I was going down about 2” lower than before. I also wanted to make sure I was just taping the safeties and not bouncing the weight, so I dropped my originally planned weights by 20 pounds, and again, that gave me the right intensity.

I‘m trying to keep my workout time to 1:15, but went a little over here. But no matter as I am rearranging when I do these and a few other exercises, in order to put them in a more logical place in my Two by Two Plan.

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Benches

Monday – 9/29/14

Gear: Nike sneakers; Crain: power belt, Genesis wrist wraps.

3 Sec Pause Benches: [45/20, 75/10, 100/6, add belt & wraps: 120/3] 130/6, 135/4, 140/2

Chain Bench (chain set-up weighs about 90 pounds, which is included in the indicated weights):

[add chains; belt and wraps: 135/3] 145/6, 155/4, 165/4, 172/2

Curl Bar Rows: [45/10, 60/6, 75/3] 85/8, 90/6, 95/4

Stretching: 5-10 minutes

Workout time: 1:14

I’m switching to chain benches for my top-end exercise as I really like the training effect of chains, and even for raw lifters I think they are beneficial. But the pause benches are more directly beneficial in that regard. But this was the first time I had done chain benches in ages, so I had no idea how much weight to use. I just started light and worked up. But I think I got it about right by the last two sets, so that gives me a good starting place for next time.

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Deadlifts

Wednesday – 10/1/14

Gear: Nike wrestling shoes; Crain power belt; APT: knee sleeves, wrist bands.

Chain Deadlifts: (sumo; chain set-up weighs about 90 pounds, which is included in the indicated weights):

[45/20, 135/10, add chains: 225/6, add belt & wraps: 270/3] 300/6, 315/4, 330/2

Leg Curls (legs together): [10/10, 15/6], 20/10, 21.25/8

Alternate Dip Bar Leg Raises: 23, 23

Stretching: 5-10 minutes

Workout time: 1:11

A very good workout, and I really like chain DLs.

Last time I said that doing leg curls one leg at a time exposed the weakness of my right hamstring, but I also said it hurt it some. So I think it is best to do leg curls with legs together for now until my weaker hamstring is strong enough to handle doing one leg at a time.


These workout logs are continued at: Full Workout Logs: Starting 10/2/2014 - Part A of Two by Two Training Plan - Weeks 7-12 of 12.


Full Workout Logs: Starting 8/20/2014 - Part A of Two by Two Training Plan - Weeks 1-6 of 12. Copyright 2014 by Gary F. Zeolla.

Powerlifting and Strength Training
Powerlifting and Strength Training: Full Workout Logs: 2014 - Present

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