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2015 Fit Squad 6-Week Challenge - Bodybuilding.com

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8-year-old Training Phenom Smokes Usain Bolt on 'Ellen'

The young Jamaican puts his talents to the test against the fastest man on earth.

Norwegian Bodybuilders Invade Tiny Town

The massive men take to the village of Lilleputthammer to dominate the small Scandinavian village.

Chad Hollmer's Wide-Back, Boulder-Shoulder Workout - Bodybuilding.com

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Top News
1
Sagittarius Horoscope for Thursday, October 8, 2015

Thursday, October 8, 2015 - Conditions on the home front can temporarily derail your ambitions, but they aren't your biggest problem now. Nothing is as it appears to be, and it's challenging to gauge the relative importance of a particular thought. Taking a simple idea and turning it into an overly complicated strategy won't make it any more effective. Let "less is more" be your mantra to keep you on the straight and narrow path. Misunderstandings that come to light in the next few days will make you glad that you strive for simplicity today.

2
7 Winning Strategies for Growth

Backstage after bodybuilding contests, some competitors from second to last have ready excuses for their performances. These range from illness and injury to incompetent judges to “a freak of nature” victor — any of which may or may not be true. Meanwhile, some accept all blame for their fate — whether or not they deserve it — and are already strategizing what they’ll do different next time. Invariably, the latter make the greatest improvements, while those who always have an excuse for losing almost always have cause to use it.You can either be reactive or proactive. When you’re reactive, you blame outside circumstances and other people for obstacles or failures. By inference, there was nothing you could’ve done differently. When you’re proactive, you take responsibility for everything in your life and, because you’ve assumed control, you can anticipate difficulties, then devise a plan and take actions for overcoming any circumstance.

3
The 30 Best Arms Exercises of All Time

Doing compound barbell movements is necessary for getting strong. However, squats and deadlifts alone just won't get you signficantly bigger arms because they aren't targeting the triceps, biceps forearms and shoulders. For massive strength and size gains , you'll have to use a combination of compound and targeted assistance exercises. Regardless of how you train, you'll feel an awesome pump and get jacked in no time with these 30 arms exercises. 

4
9 Ways to Cut Water Weight and Reveal Your Abs

There is good news though, you can naturally help your body get rid of that extra water so that you can reveal those hard-earned abs. Note: flushing excess water to reveal muscle definition will only work if you have a low body fat percentage. If you don't fall into that category just yet, work on getting there before you blame water weight for hindering your reveal. Check out these tips to help you showcase that six-pack.

5
4 Apartment Workouts To Burn Fat Insanely Fast

From Tabata to supersets, these under-an-hour routines will whip you into shape—no matter how much space you have.

6
H.U.G.E. Gym Class: Power Up

You snort an ammonia capsule, cringing at the synapse stinging; you clap your chalked palms, forming a storm cloud; your buddy swats your back, hard, and again, harder; you shout, loud, and again, louder; you stomp to the bar loaded with more than you’ve ever moved before; and. . . . Almost every bodybuilder has a powerlifting fantasy. After all, most of us don’t want to just look strong. We want it all. That’s why this month’s lesson is all about upping your numbers in the three powerlifts — bench press, squat and deadlift — as we break down the top five power-training blunders.

7
MuscleTech Phase8 at Bodybuilding.com

The main protein component in PHASE8 has the unique ability to release amino acids in your bloodstream for 8 hours after taking it.1 Because of these sustained-release properties, it’s a highly anabolic and anti-catabolic protein that helps create a muscle-building environment for longer periods of time.*

8
Weider Principle #18: Continuous Tension

It sounds like something you should avoid at all costs —like riding a bus that’ll blow up if it goes under 50 mph, or being the only non-zombie at a brain-eating buffet. Continuous tension is a negative if you’re a hapless character in a summer blockbuster, but it’s a positive when you apply it to every rep of a set. In the latter case, it’s a means of keeping the targeted muscle flexed while moving the resistance, thus making the set both more difficult and more effective. We’ll explain how to best utilize the Weider continuous tension principle for gains so good they’re scary.

9
Paul Rudd's 'Ant-Man' Workout Routine

Rudd didn't need to get jacked to play Ant-Man. But he did need to get lean, athletic, and stronger than he'd ever been.

10
The Get Big Plan

While you can get away with a certain amount of junk food as a hardgainer, specific types of carbs are important for supporting insulin release at the time of day when you want it and others when you don’t. Get 30 to 50 grams of dextrose (or sucrose) immediately after you finish every workout (with the same amount of protein). This will help refeed muscles for much better recovery and growth. At other times of the day emphasize complex carbs such as yams, brown rice, and oatmeal as well as starchy ones such as pasta and bread. You need to get in at least 300g of carbs daily. Target even more until you start adding more body fat than muscle mass.

11
Everything You Need to Know About Protein

Assuming you don’t have ample time (or desire) to prep every meal and snack, convenience is a big deal. And that’s where meal- replacement bars come in handy. If you’re hurrying out the door for work, throw a bar in your bag. If you’re afraid of getting stuck in the office with nothing healthy to eat, keep a box of bars at your desk. Most bars on the market these days include protein, fats, and carbs, making a bar a small meal to tide you over until the next one. Plus, there are a number of low-carb bars available that include sugar alcohols, which aren’t readily absorbed in the body like regular sugars. Because the protein doesn’t absorb as fast as in liquid form, bars aren’t ideal pre- and post-workout, but otherwise, they’re fine to include in your diet in moderation.

12
With Friends Like These...

Once you’re at the gym, try not to converse with others. Don’t be rude, but let your body language tell them you mean business. I would create a barrier between myself and other trainers when at the gym. Between sets, I would focus on the floor rather than peer around the room. Making eye contact with someone is the surest way to invite him to begin a conversation with you. Once your workout is complete, there’s plenty of time to talk, but for the hour or so you’re in the gym, those more talkative types will have to excuse you for wanting to train muscles other than your jaw.

13
2015 Olympia Pump Up Room: The Women

An exclusive look behind the scenes in the pump up room of the 2015 Olympia.

14
DOWNLOAD THE 60 DAY REVOLUTION COMPLETE WORKOUT PLAN

1. How To Enter: Beginning at 12:01 a.m. (EST) on August 4, 2015, visit www.muscleandfitness.com/60dayrevolution and follow the entry directions. Each entry must contain answers to the questions posed to qualify for the drawing. (At that time, you will also be able to follow the directions to download the 60 Day Revolution workout program PDF). All entries must be received no later than 11:59 p.m. (EST) on December 31, 2015. Only one internet entry per person and per e-mail address will be accepted. Subsequent entries will be disqualified. Subsequent attempts made by the same individual to submit multiple internet entries by using multiple e-mail addresses or otherwise will be disqualified. In the event of a dispute over the identity of an online entrant, entry will be deemed submitted by the authorized account holder of the e-mail address associated with the entry. Authorized account holder is defined as the person assigned to an e-mail address by an Internet access provider, on-line service provider or other organization responsible for assigning e-mail addresses. All materials submitted become the property of Weider Publications, LLC ("Sponsor") and will not be returned.

15
14 gyms to work out at in your lifetime

From a Tanzanian safari camp to the oldest active boxing gym in America, here are 14 workout facilities every fitness junkie should add to their bucket list.

16
10 Signs You're Bad in Bed and Don't Even Know It

Fix it: “Foreplay, foreplay, foreplay—I can’t say it enough!” Morse says. You may be ready to go the second you get home, but you have to remember, sex is mostly mental for women. They have to be warmed up, physically and mentally. “Most women not only enjoy foreplay, but we need it in order to get aroused before actual intercourse,” Morse says. Foreplay can even start hours before you're through the door. Send her a text about how much you can’t wait to see her or how beautiful she looked this morning. Then when you get home kiss and caress her before you start taking her clothes off. Foreplay isn’t a suggestion; it’s a requirement for most women.  

17
The 8 Most Basic Rules of Clean Bulking

“You cannot gain muscle or weight if you continue to be in a caloric deficit. You need to take in more calories on a daily or at least weekly basis,” says Trink. (Most guys, especially those new to the weight room, mess this part up.) A good estimate of how many calories you should be consuming is to take your body weight and multiply it by 16. (For example: 200 pounds x 16 = 3200 calories.) If you don’t see any gains after two weeks, try increasing your calories by 200 until you hit the sweet spot.

18
Foods That Prevent Hair Loss

Everyone loses hair each day, so there’s no need to freak out every time a few follicles trickle out. Hair is continuously growing, but, in turn, some strands reach their “old-age” and come out. Genetics, however, means some guys have fewer strands growing in to replace them. By the age of 35, two-thirds of American men will experience some level of hair loss, according to the American Hair Loss Association. But have no fear—nutritional deficiencies can contribute to increased hair loss by weakening hair shafts that cause breakage and slow re-growth of new hairs. This can potentially be reversed with the right diet. Len Glassman, a certified health nutritionist, trainer and owner of the Personal Best Training Center , offers up the necessary nutrients that will keep the hairs on your head there longer. 9 Daily Habits That Make You Look Older>>>

19
Ask Men's Fitness: What Can I Do to Get My Calves to Grow?

Q: I can’t get my calves to grow. What can I do in my training to add size to this stubborn body part?

20
How to Deal with Foot Pain

WHAT YOU FEEL There’s pain along the inside edge of the heel near the arch of your foot. The pain worsens when you put weight on your foot after a long period of inactivity, such as when you first wake up. It may also hurt to stand for a long time.

21
Why Losing Weight Is Hard

I have very few people that I consider “mentors” in my life. My parents are obvious, but outside of my family there is one man that stands above the rest: Ted Spiker. I say this with as much gratitude possible; if it wasn’t for Ted Spiker, I don’t know if I would have ever made it in the health and fitness industry. In fact, writing about Spiker deserves it’s own post, but right now I want to focus on Spiker’s latest contribution to the health industry, Down Size . In this excerpt from his new book, Spiker keys in on the real reason why so many goal driven plans (for weight loss, exercise, diet…really anything) oftentimes fail. Grab a cup of coffee and get ready to learn. This one’s on the house and it’s worth your time. -AB

22
Get PAP for a Bigger Bench

We can use isometrics and the PAP effect to help us lift more weight on a max out day or competition. This is a method my brother, Josh Bryant, and Jeremy Hoornstra use in his world record setting bench press attempts. 3-7 minutes before you are set to hit the platform, do a maximal isometric contraction against safety pins (or a partner holding the bar, if there is no squat rack) for 5 seconds. For this isometric bench push, set the pins so that they are about halfway between your chest and lockout. Rest until it is time to hit the platform and the bar will feel like it is hardly even there. This is thanks to the extremely powerful effects of Post Activation Potentiation.

23
The Curious Case of Why People Fear Protein

Spoiler alert: Protein is not dangerous or a threat to your liver or kidneys. But there are circumstances where you need to limit how much protein you eat.

24
The Football Body Workout

Perform the remaining exercises as straight sets, completing all the prescribed sets for one exercise before moving on to the next. Some exercises call for you to "work up" to a weight that's the most you can use for a given rep range. This is called your "rep max," or RM. A "3RM" would indicate a three-rep max (a weight you can perform only three reps with).

25
A Better Way to Perform Circuit Training

You’ve probably tried metabolic workouts before. But here’s why a different approach to circuits might lead to better results. I have a few rules in life. They range from “never be greedy” to “always take a glance at a dessert menu to make sure you’re not passing on something amazing.” For the most part, I...

26
Learn to Live Like a Navy SEAL | SOFREP

Most of this is a steaming pile of dog shite!! Whilst I do agree that society needs to man up somewhat, have you forgotten what you and others throughout recent history have fought for? Yes, that's right, FREEDOM!! The freedom to choose gender, lifestyle, etc. I think Kristen Beck would have something to say. 20 + years in the SEALs as a proven operator and now she's less worthy of respect?!! I teach my son to be sensitive, but we still play football, make airplane models and watch Top Gear. Your rant about pissing around the fire, eating steak and fighting was hardly a balanced viewpoint!! People like you need to wake up to the world and the fact that civilised society is evolving. If people continue to become sensitive to others then maybe there would be less conflict in the world. Before I get accused of being unmanly, I am an airplane mechanic and I spend my spare time in a boat crew rescuing people in danger out at sea. But that doesn't mean I don't respect those brave enough to come out to their community as who they really are! That said, big respect to those who have served in our defense.

27
Austrian Alps: Arnold Schwarzenegger’s Biceps Workout

But, gifted or not, Schwarzenegger can also be credited with being history’s hardest thinking bodybuilder. Nothing he ever did throughout his bodybuilding career was accidental or haphazard, which means his programs can serve as tried-and-true templates for your own bodybuilding success, regardless of your experience level or development. “For beginners, I’d simply advise doing five sets of barbell curls and five sets of dumbbell curls—10 total sets of eight to12 repetitions,” Schwarzenegger says. “Concentrate on a strict movement, and try to gain some strength. Experiment with different curling arcs until you find the one that puts maximum resistance on your biceps.” After training for a year or so, a bodybuilder is considered to be at the intermediate level, at which point Schwarzenegger advises, “I’d look at your biceps development and determine where you have weak points. Then I’d give you a tailored program to bring these weaker areas of your biceps up to par. “If you lack biceps fullness,” he continues, “do heavy dumbbell curls. If you lack peak, do everything with dumbbells. Do plenty of concentration curls and dumbbell curls lying back on a high bench, like Reg Park used to do them.

28
Do This, Not That: 6 Better Muscle-Building Moves

Do This - Everyone loves the barbell bench press but it’s less utilized cousin, the dumbbell bench press is a great chest developer that also trains shoulder stability. You can also change hand positions very easily with dumbbells (for example, going with a neutral grip with palms facing each other) in a way you just can’t do with a bar, giving you a lot more variety. And given that you don’t have a bar to touch your chest, you can get a bit more range of motion out of the dumbbell variation.

29
Bodybuilding.com on Twitter

When you tweet with a location, Twitter stores that location. You can switch location on/off before each Tweet and always have the option to delete your location history. Learn more

30
Crazy Mistakes Strength Coaches Make

4. Save the world when we're hired: OK, I may have upset a few people here. This point ties into the previous one. When you take over a program, it's easy to correct some glaring weaknesses. This doesn't mean that the prior person doing the job was bad at the job. This is just an example of how we each have different strengths and weaknesses. If I started working with a group of athletes who were trained solely with an Olympic style training philosophy, I would get some immediate strength gains and squat numbers would go up as I adjust the programming to have them squat how I want them to. On the other hand, if an Olympic-based coach took over my program, I guarantee the cleans would go up. Does this make either of us right or wrong? No! It just shows that there is an art to what we do and we each have our own way of doing things. What you have a great eye for, I may not, and I may see something or coach something differently than you. This doesn't make either of us smart or stupid, just different.

31
Gym Jewellery

20% OFF ALL GYM JEWELLERY! Use code: HUGE20 at checkout. Offer expiring 9th October 2015  View our gym jewellery collection at: cutandjackedshop.com/collections/gym-jewellery

32
BPI Sports Whey-HD at Bodybuilding.com

Quality: The goal was to create a protein superior in value and taste, so its user gets the most out of every scoop. At BPI Sports we are committed to bringing you the best tasting and highest quality proteins - using only the finest ingredients, and the most precise manufacturing standards. Before our proteins ever leave the factory they are tested in the laboratory for accurate amounts of protein and consistency in quality. The final step is verification and a seal from ChromaDex® , an independent 3rd party laboratory, and one of the most respected names in Sports Nutrition, just to be absolutely certain that it meets the BPI standard of quality. We go that extra step so you can be rest assured that what's on the label matches what's in the bottle. What's more, WHEY HD™ contains Zero Maltodextrin and Zero Fillers!

33
Break Up Advice: 6 Reasons She Dumped You But Didn't Really Say Why

When it comes to breakups, the quick isn’t always so easy. And if she left you in the dust with little to no explanation as to why, you could be scratching your head. Fortunately, we’re here to tell you everything she didn’t—and exactly why she ran for the closest exit without so much as a kiss goodbye.

34
Fit Food: The Benefits of Pumpkin

When it comes to fall's power foods, antioxidant-rich pumpkin is tops. Here, some easy recipes for roasting, mashing, and snacking.

35
6 Ways Working Out Works Wonders for Your Sex Life

No doubt about it! Hitting the gym on a regular basis can have an earth-shattering impact on your sexual performance.

36
North American Strongman Post-Competition

Experience. I know now that I need to be faster. I just wasn't fast enough. It's ok to admit, as long as I do something about it for the next time. I know strength isn't an issue, it's just a matter of technique, speed and just being reckless. Not irresponsible reckless, but the reckless in that you have to believe in your strength and just lift the damn thing. From past experience, I can tell that this competition I was my most calm. I wasn't overthinking or psyched out, I was just present. My mentality was: I had the intention of placing and going to the Arnold but not the expectation, if that makes sense. We all work hard to be the best, in whatever form that may be. We should never settle and that is what keeps us hungry for more. With experience comes confidence, it's just a matter of going out there and getting what you worked for.

37
Can Chocolate Make You Slimmer?

Chocolate continues to gain ground as a health food, this time as a way to stay slim while enjoying regular decadent snacks. Yes, regular. A new study found that people who ate chocolate a few times a week were leaner than those who ate it once in a while. The study, published in the Archives of Internal Medicine , compared the diet, chocolate intake, and body mass index of over 1,000 men and women. The researchers used BMI as an indicator of whether the participants were overweight or obese. Even when taking into account other factors, like exercise and total calories consumed, people who ate chocolate regularly had lower BMIs. While there was a connection between frequency and thinness, there was none for quantity. So it’s more important to eat chocolate throughout the week than to load up on King Size bars. Previous studies have shown that chocolate has many other health benefits. Eating chocolate can promote beneficial changes to your blood pressure and cholesterol levels, both of which are good for the heart. Chocolate, especially dark, also contains plentiful levels of antioxidants that neutralize damage done to cells by “free radicals.

38
3 Reasons You Must Attack Deadlifts & Calisthenics • Zach Even-Esh

Calisthenics & Bodyweight Bodybuilding makes you feel agile, mobile and hostile. It is the ultimate control over your body. Sprints, Jumps, Explosive Push Ups, Rope Climbing, etc give you the coordination and athleticism that help drive your raw strength (from Deadlifts, Squats, Cleans, etc) to greater heights. You never want to be Strong & Useless. Never.

39
Ronnie Coleman | Cory Mathews Training Motivation

Subscribe to receive new videos in your feed - http://goo.gl/3PBf8v Sign up here for a special list to get the latest news on the arrival of "Yeah Buddy" Pre-Workout http://tinyurl.com/YeahBuddySignUp Throwback Motivation from RCSS Athlete @CoryMathewsIFBB My Supplements: http://www.bodybuilding.com/store/ron... Yeah Buddy! Follow me: http://facebook.com/RCSups http://twitter.com/BigRonColeman http://instagram.com/ronniecoleman8 http://instagram.com/rcssdirector Get all of my products here http://ronniecoleman.net Check out the rest of my videos - http://youtube.com/rcsstv Subscribe to receive new videos in your feed - http://goo.gl/3PBf8v Heavy Action by Audionautix is licensed under a Creative Commons Attribution license ( https://creativecommons.org/licenses/... ) Artist: http://audionautix.com/

40
5 Must-Try Breakfast Protein Sources! - Bodybuilding.com

Eggs may be the most popular protein choice for breakfast, but don't get stuck thinking inside the shell. Check out these 5 awesome, unconventional protein sources!

41
Big Bench Rules to Fix Your Weak Point

It’s completely two different concepts. When you do that, you’re going to be tighter, technique’s going to be more solid, and you’re going to have a better press. In the front arch position, I like to see pretty much the head all the way off the bench when the feet are set. From there, grab the bar and just start working yourself down until you're all the way on the bench. Then, when in this position, try to drive your heels into the floor. You can't do it, but the focus has to be there because that puts the weight on your traps. Pull the bar out, start from an extended position, break at the elbows, tuck, tuck, tuck, tuck, tuck, and then to push it, flare back. You’re going to push and flare the elbows as the bar comes back. You’re keeping the elbow under the bar the entire time. The key with the bench press is to keep your wrist and your elbow inline.

42
Underground Strength Gym August - Forever Fierce

Underground Strength Gym August

43
Bodybuilding.com on Twitter

When you tweet with a location, Twitter stores that location. You can switch location on/off before each Tweet and always have the option to delete your location history. Learn more

44
Bodybuilding.com on Twitter

When you tweet with a location, Twitter stores that location. You can switch location on/off before each Tweet and always have the option to delete your location history. Learn more

45
Warm-Up Winner

“It really does get the muscles ready for the activity planned,” explains Louis Guarino, a men’s Physique competitor and NASM-certified corrective exercise and performance enhancement specialist who works with the Canada-based Lean Bodies Consulting training group. “The purpose is to increase the range of motion of the muscle around the joints without the loss of force production. With prolonged static stretching there’s decreased force production, but the more rapid changes in range with dynamic warm-up modalities can increase range of motion while also increasing force production.”

46
The IFBB Pro League Breaks all Records in 2015 and has its Best Year Ever!

Says IFBB Pro League President Jim Manion, “Many hardworking, dedicated, committed and loyal people from all over the world are responsible for, and share in, the IFBB Pro League’s success and steady growth and development, particularly over these past ten years. They include athletes, judges, officials, promoters, sponsors, photographers, print and online media, supporters and fans. This also includes the longstanding, supportive and valued relationship the IFBB Pro League continues to have with the IFBB and its President, Dr. Rafael Santonja.”

47
Taylor K on Twitter

@BioLayne @CarbonSupps For what it's worth, I felt best taking 3/4 scoop of Prep at 130lb female :) full scoop was heavy for me. Love it!

48
Bruce Berrien on Twitter

When you tweet with a location, Twitter stores that location. You can switch location on/off before each Tweet and always have the option to delete your location history. Learn more

49
One-Pot Wonder: Post-Workout Paella - Bodybuilding.com

Reenergize with this clean, flavorful seafood dish. It's easy to prepare, freezes well, and can be used to refuel after a hard workout.

50
Onnit on Twitter

When you tweet with a location, Twitter stores that location. You can switch location on/off before each Tweet and always have the option to delete your location history. Learn more

51 4 Power Moves You Need to Do
52 Mark Dugdale on Twitter
53 Men's Fitness on Twitter
54 The Top 10 Movies Every Bodybuilder Should See
55 Men's Fitness on Twitter
56 Aggies Have the Ultimate Playground for Any Fitness Enthusiast
57 The 20 Fittest Foods
58 T NATION on Twitter
59 Men's Fitness on Twitter
60 S.o.M. on Twitter
61 Mike Titan O'Hearn on Twitter
62 The Battle Ropes Workout
63 Deadlifts With Dad
64 Men's Fitness on Twitter
65 2 for 1: The Best Moves to Shatter Your Personal Records
66 Muscle & Fitness on Twitter
67 T NATION on Twitter
68 Fighter Diet News
69 Mark Dugdale on Twitter
70 T NATION (officialtnation)
71 Caitlin on Twitter
72 The ONE THING Everyone Should Know About STRENGTH & HYPERTROPHY - Official Website of Joe DeFranco & DeFranco’s Gym!
73 Jesse Johnson on Twitter
74 Corye Jennings on Twitter
75 Craig Albert on Twitter
76 MastersOfTheUniverse on Twitter
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