Tuesday, September 20, 2011
Monday, September 19, 2011
The Laymans Guide To Steroids Episode III - Return Of The Syringe
The newly released steroid resource from Mick Hart which proides you with an even more in depth look into steroids. Also in this guide Mick provides you with not only 8 of the most closely guarded and effective steroid cycles, but he also gives you a complete day by day nutrition plan, work out plan and post cycle care. In short you are given 8 proven blueprints to massive lean muscle mass that any teenager could understand.
Download
Download
The Laymans Guide To Steroids Volume I & II
This is the book that started it all. The Layman's Guide To Steroids should be considered the bible of proper steroid use. It provides a complete in depth, no fluff A to Z guide to anabolic steroids and their use. If you are interested in using steroids but are unsure of where to start, then this is the book for you.
Download
Download
Friday, September 16, 2011
The Westside Barbell Book of Methods by Louie Simmons
236 pages full of training advice. A collection of information through experimentation of some of the greatest lifters, Olympic sprinters and NFL Players. A must for anyone who wants to reach the top. This is the one! This is the "Westside Barbell BOOK of METHODS", with Louie Simmons as your source of information.
Download
Download
Making the Max Effort Easy
Making the Max Effort Easy
By Jim Wendler
For EliteFTS
There are a ton of questions on how to work up to a 1RM on max effort day. While many lifters don’t use percentages, it certainly makes it easier on coaches and novices on how to pick attempts. Since many people who are new to doing these movements are not familiar with their maxes, use the following to help guide you.
• 2 Board Press – 105% of 1RM of raw bench press
• 3 Board Press – 110-115% of 1RM of raw bench press
• Floor Press – 90-95% of 1RM of raw bench press
• All of these movements are done with a medium grip (pinky on the ring of the power bar) and all 1RM on the raw bench press are done with a maximum legal grip. If you use different grips, then I have no idea of the approximate percentages.
I’m going to point out that these numbers are approximate values and should be used accordingly. These are not set numbers. So if you are reading this article and already have a calculator in hand and find some kind of discrepancy, it is ok and you will live. Everyone is different. Also, you will notice that there is no numbers for the incline press or the reverse band press. This is because there are a ton of different angles of incline presses and there are too many discrepancies on how to set up a reverse band press.
If you are guessing your 1RM, always err on the side of too light. So now that you know an approximate number for your 1RM on each movement, use the following set/rep scheme. Notice that the percentages start at 50%. This is NOT your first set. Warm-up to that first set anyway that you want. Many times, it could be 2-3 sets and you are ready for the 50% set. For a stronger, more experienced lifter (“experienced” is code word for always beat up and hurting), it may take 5 or more sets to be ready for your 50% set.
• 1x5 @ 50%
• 1x3 @ 60%
• 1x2 @ 70%
• 1x1 @ 80%
• 1x1 @ 90%
• 1x1 @ 95%
• 1x1 @ 100% or new PR.
Here’s how it would work in a real life example. The lifter has a best 2 board press of 450lbs.
• 225x5
• 275x3
• 315x2
• 365x1
• 405x1
• 425x1
• 455 or 460x1
Now let’s say that you don’t know your best performance on a floor press, but you know your 1RM on the bench press. Your best bench press is 315lbs. 90% of 315 is 285. So your goal is to do perform a floor press with 285, thus 285 = 100%
• 145x5
• 170x3
• 200x2
• 230x1
• 255x1
• 270x1
• 285x1
Because this is your first time performing the floor press, I would advise you to stop. Don’t worry if this isn’t a true max effort. It’s not going to kill you if you don’t work up. You’ve got another week of the exercise. The next week, you have a new goal to shoot for. Because your new goal is probably going to be fairly close to 285, I would advise you to use the same weights or fairly close for your warm-up sets as used before. If you feel like you were good for at least 300, then base the percentages on that number (300). The %’s will become a thing of the past the more experienced you get. You will begin to know instinctively how to work up to a 1RM. These percentages are great for the beginner to this program as well as coaches and trainers that would like a more concrete way (and something they can put on paper) for their athletes.
With the squat and deadlift variations, we have found that it is very difficult to find any kind of % carryover between lifts. For example, if you can parallel squat 500lbs. doesn’t mean that you are able to squat 475 with a SS Bar on a parallel box. There are way too many variables with the squat and deadlift. My advice to you is simply estimate some very reasonable goals for each movement. In fact, if you are completely new to the SS Bar or any other movement, simply use a couple training sessions to familiarize yourself. Don’t try to work up to a 1RM. Learn how to do the exercise correctly and safely. So let’s say that you squat 500lbs and are trying the SS Bar for the first time. This is how you would use the bar the first couple of weeks; (for all you number-freaks and statisticians out there, we always count the bar as being 45lbs. because it’s easier this way! Plus it doesn’t matter how much you do on these movements as long as the way that you track it is consistent.)
Week One
Bar x 10
95x5
135x5
225x5
275x3
275x3
Week Two
Bar x 10
95x5
135x5
225x5
275x3
315x3
After the second workout, set a goal (say 365x1) and use the set/rep/percentage scheme as outlined above.
Some notes to help you:
• Once you establish a record with a certain grip, STAY WITH THAT GRIP! While it’s nice to use different grips and more variation, you won’t ever know how you are progressing if you constantly use different grips. The box height is the same concept as the grip; use the same box height when using a certain bar. While you can have a low box, parallel and high box record for each bar, this can get confusing for some. Just stick with a parallel box for now.
• When you are beginning, you will probably break more records than the PMRC. (A little Tipper Gore humor…) This is typical and very fun. Run with it but not at the expense of bad form. A bruised ego is better than a bruised sternum.
• Use a grease board to chart your progress. If you are in a home gym, proudly display your records in the garage/basement/family room. If you put it up in your house, make the max effort movements appear to be stock exchange symbols and impress your neighbors.
• Don’t use a ton of different movements; pick about 5 different max effort movements for the bench press –
1. 2 board press
2. 3 board press
3. Close grip bench press
4. Incline bench press
5. Reverse band press
And the following exercises for the squat and deadlift -
1. Safety squat bar box squat (parallel box)
2. Manta Ray box squat (parallel box)
3. Cambered bar box squat (parallel box)
4. Deadlift off of 3” elevated platform
5. Rack pulls from below the knees
6. Reverse band deadlift
To sum it up:
1. Find your goal weight of the day for the exercise.
2. Figure out which weights to use for each %’s.
3. Train and establish a 1RM.
4. Use new (and correct) 1RM for upcoming workouts.
Download
http://hotfile.com/dl/129979466/2dee7db/The_Max_Effort_Method_by_Jim_Wendler.pdf.html
By Jim Wendler
For EliteFTS
There are a ton of questions on how to work up to a 1RM on max effort day. While many lifters don’t use percentages, it certainly makes it easier on coaches and novices on how to pick attempts. Since many people who are new to doing these movements are not familiar with their maxes, use the following to help guide you.
• 2 Board Press – 105% of 1RM of raw bench press
• 3 Board Press – 110-115% of 1RM of raw bench press
• Floor Press – 90-95% of 1RM of raw bench press
• All of these movements are done with a medium grip (pinky on the ring of the power bar) and all 1RM on the raw bench press are done with a maximum legal grip. If you use different grips, then I have no idea of the approximate percentages.
I’m going to point out that these numbers are approximate values and should be used accordingly. These are not set numbers. So if you are reading this article and already have a calculator in hand and find some kind of discrepancy, it is ok and you will live. Everyone is different. Also, you will notice that there is no numbers for the incline press or the reverse band press. This is because there are a ton of different angles of incline presses and there are too many discrepancies on how to set up a reverse band press.
If you are guessing your 1RM, always err on the side of too light. So now that you know an approximate number for your 1RM on each movement, use the following set/rep scheme. Notice that the percentages start at 50%. This is NOT your first set. Warm-up to that first set anyway that you want. Many times, it could be 2-3 sets and you are ready for the 50% set. For a stronger, more experienced lifter (“experienced” is code word for always beat up and hurting), it may take 5 or more sets to be ready for your 50% set.
• 1x5 @ 50%
• 1x3 @ 60%
• 1x2 @ 70%
• 1x1 @ 80%
• 1x1 @ 90%
• 1x1 @ 95%
• 1x1 @ 100% or new PR.
Here’s how it would work in a real life example. The lifter has a best 2 board press of 450lbs.
• 225x5
• 275x3
• 315x2
• 365x1
• 405x1
• 425x1
• 455 or 460x1
Now let’s say that you don’t know your best performance on a floor press, but you know your 1RM on the bench press. Your best bench press is 315lbs. 90% of 315 is 285. So your goal is to do perform a floor press with 285, thus 285 = 100%
• 145x5
• 170x3
• 200x2
• 230x1
• 255x1
• 270x1
• 285x1
Because this is your first time performing the floor press, I would advise you to stop. Don’t worry if this isn’t a true max effort. It’s not going to kill you if you don’t work up. You’ve got another week of the exercise. The next week, you have a new goal to shoot for. Because your new goal is probably going to be fairly close to 285, I would advise you to use the same weights or fairly close for your warm-up sets as used before. If you feel like you were good for at least 300, then base the percentages on that number (300). The %’s will become a thing of the past the more experienced you get. You will begin to know instinctively how to work up to a 1RM. These percentages are great for the beginner to this program as well as coaches and trainers that would like a more concrete way (and something they can put on paper) for their athletes.
With the squat and deadlift variations, we have found that it is very difficult to find any kind of % carryover between lifts. For example, if you can parallel squat 500lbs. doesn’t mean that you are able to squat 475 with a SS Bar on a parallel box. There are way too many variables with the squat and deadlift. My advice to you is simply estimate some very reasonable goals for each movement. In fact, if you are completely new to the SS Bar or any other movement, simply use a couple training sessions to familiarize yourself. Don’t try to work up to a 1RM. Learn how to do the exercise correctly and safely. So let’s say that you squat 500lbs and are trying the SS Bar for the first time. This is how you would use the bar the first couple of weeks; (for all you number-freaks and statisticians out there, we always count the bar as being 45lbs. because it’s easier this way! Plus it doesn’t matter how much you do on these movements as long as the way that you track it is consistent.)
Week One
Bar x 10
95x5
135x5
225x5
275x3
275x3
Week Two
Bar x 10
95x5
135x5
225x5
275x3
315x3
After the second workout, set a goal (say 365x1) and use the set/rep/percentage scheme as outlined above.
Some notes to help you:
• Once you establish a record with a certain grip, STAY WITH THAT GRIP! While it’s nice to use different grips and more variation, you won’t ever know how you are progressing if you constantly use different grips. The box height is the same concept as the grip; use the same box height when using a certain bar. While you can have a low box, parallel and high box record for each bar, this can get confusing for some. Just stick with a parallel box for now.
• When you are beginning, you will probably break more records than the PMRC. (A little Tipper Gore humor…) This is typical and very fun. Run with it but not at the expense of bad form. A bruised ego is better than a bruised sternum.
• Use a grease board to chart your progress. If you are in a home gym, proudly display your records in the garage/basement/family room. If you put it up in your house, make the max effort movements appear to be stock exchange symbols and impress your neighbors.
• Don’t use a ton of different movements; pick about 5 different max effort movements for the bench press –
1. 2 board press
2. 3 board press
3. Close grip bench press
4. Incline bench press
5. Reverse band press
And the following exercises for the squat and deadlift -
1. Safety squat bar box squat (parallel box)
2. Manta Ray box squat (parallel box)
3. Cambered bar box squat (parallel box)
4. Deadlift off of 3” elevated platform
5. Rack pulls from below the knees
6. Reverse band deadlift
To sum it up:
1. Find your goal weight of the day for the exercise.
2. Figure out which weights to use for each %’s.
3. Train and establish a 1RM.
4. Use new (and correct) 1RM for upcoming workouts.
Download
http://hotfile.com/dl/129979466/2dee7db/The_Max_Effort_Method_by_Jim_Wendler.pdf.html
Strong(er) Workout Phase 3 by Dave Tate
“From Dave Tate
It's time to shed off any of that unwanted bodyfat and get lean. Strong(er) Phase 3 is the phase that takes your physique from average to amazing.
This is not for the weak willed! Strong(er) Phase 3 is by far the hardest phase of this training program. The weight training is intense, the conditioning requires dedication and the diet must be followed. But the results of such extremes...can only be extreme.
This is the time when your abs start to appear. This is the time when people stop asking you if you work out...and start asking HOW you workout. This is the time where you the weight you've been lifting starts to show.
With the help of Justin Harris and Troponin Nutrition, Dave Tate's diet and conditoning work (simple cardio combined with High Intensity Interval Training) is completely mapped out for you - there is no guess work. The weight training is simple and brutal - bare bones training just the way it should be. All you need is discipline and resolve. Can you do it? Can you make the committment?”
Download
http://hotfile.com/dl/129979270/bc60fae/Strong(er)_Phase_3_by_Dave_Tate.pdf.html
It's time to shed off any of that unwanted bodyfat and get lean. Strong(er) Phase 3 is the phase that takes your physique from average to amazing.
This is not for the weak willed! Strong(er) Phase 3 is by far the hardest phase of this training program. The weight training is intense, the conditioning requires dedication and the diet must be followed. But the results of such extremes...can only be extreme.
This is the time when your abs start to appear. This is the time when people stop asking you if you work out...and start asking HOW you workout. This is the time where you the weight you've been lifting starts to show.
With the help of Justin Harris and Troponin Nutrition, Dave Tate's diet and conditoning work (simple cardio combined with High Intensity Interval Training) is completely mapped out for you - there is no guess work. The weight training is simple and brutal - bare bones training just the way it should be. All you need is discipline and resolve. Can you do it? Can you make the committment?”
Download
http://hotfile.com/dl/129979270/bc60fae/Strong(er)_Phase_3_by_Dave_Tate.pdf.html
Strong(er) Workout Phase 2 by Dave Tate
The Strong(er) Workout
Designed for the serious non-competitive athlete, this complete workout program will contain four main phases to be performed over the course of 12 months (each phase will be sold individually). Each phase builds on the next, and you’ll be in the best shape of your life at the end. You’ll be stronger and leaner than you could ever imagine.
Strong(er) Workout Phase 1 was designed to improve your conditioning and increase your muscle mass in preparation for Strong(er) Phase 2. Strong(er) Phase 2 is designed to increase absolute and maximal strength over a period of 15 weeks, using three different cycles:
1. Transfer to Strength
2. Maximal Strength
3. Recovery
As we did for Strong(er) Phase 1, Strong(er) Phase 2 was BETA tested by over 50 volunteers who provided feedback and suggestions so adjustments could be made – allowing for a much more effective program for you.
Download
Designed for the serious non-competitive athlete, this complete workout program will contain four main phases to be performed over the course of 12 months (each phase will be sold individually). Each phase builds on the next, and you’ll be in the best shape of your life at the end. You’ll be stronger and leaner than you could ever imagine.
Strong(er) Workout Phase 1 was designed to improve your conditioning and increase your muscle mass in preparation for Strong(er) Phase 2. Strong(er) Phase 2 is designed to increase absolute and maximal strength over a period of 15 weeks, using three different cycles:
1. Transfer to Strength
2. Maximal Strength
3. Recovery
As we did for Strong(er) Phase 1, Strong(er) Phase 2 was BETA tested by over 50 volunteers who provided feedback and suggestions so adjustments could be made – allowing for a much more effective program for you.
Download
Strong(er) Workout Phase 1 by Dave Tate
This workout is designed for the serious non- competitive athlete and will span 4 main phases over the course of 12 months (each phase will be sold individually). Each phase builds on the next with the end result leaving you in the best shape of your life. You will be stronger and leaner than you could ever imagine.
Download
Download
Starting Strength (2nd edition) by Mark Rippetoe
Starting Strength: Basic Barbell Training is the new expanded version of the book that has been called "the best and most useful of fitness books." It picks up where Starting Strength: A Simple and Practical Guide for Coaching Beginners leaves off. With all new graphics and more than 750 illustrations, a more detailed analysis of the five most important exercises in the weight room, and a new chapter dealing with the most important assistance exercises,Basic Barbell Training offers the most complete examination in print of the most effective way to exercise.
Download
Download
Science and Practice of Strength Training by Vladimir Zatsiorsky
This new second edition of Science and Practice of Strength Training comes with many additions and changes. A new coauthor, Dr. William Kraemer, joins Dr. Vladimir Zatsiorsky in expanding on the principles and concepts needed for training athletes. Among Dr. Kraemer's contributions are three new chapters targeting specific populations—women, young athletes, and seniors—plus the integration of new concepts into the other chapters.
Together the authors have trained more than 1,000 elite athletes, including Olympic, world, continental, and national champions and record holders. The concepts they divulge are influenced by both Eastern European and North American perspectives. The authors integrate those concepts in solid principles, practical insights, coaching experiences, and directions based on scientific findings. This edition is much more practical than its predecessor; to this end, the book provides the practitioner with the understanding to craft strength training programs based on individuals' needs.
Science and Practice of Strength Training, Second Edition, shows that there is no one program that works for any one person at all times or for all conditions. This book addresses the complexity of strength training programs while providing straightforward approaches to take under specific circumstances. Those approaches are applied to new physiological concepts and training practices, which provide readers with the most current information in the science and practice of strength training. The approaches are also applied to the three new chapters, which will help readers design safe and effective strength training programs for women, young athletes, and seniors. In addition, the authors provide examples of strength training programs to demonstrate the principles and concepts they explain in the book.
The book is divided into three parts. Part I focuses on the basis of strength training, detailing concepts, task-specific strength, and athlete-specific strength. Part II covers methods of strength conditioning, delving into training intensity, timing, strength exercises, injury prevention, and goals. Part III explores training for specific populations. The book also includes suggested readings that can further aid readers in developing strength training programs.
This expanded and updated coverage of strength training concepts will ground readers in the understanding they need in order to develop appropriate strength training programs for each person that they work with.
Elitefts Bench Press Manual by Dave Tate (e-Book)
This 212 page manual covers everything needed to increase your bench press. Dave Tate has spent over two decades under the bar, learned from the best coaches and trained with more world recorder holders than most people will meet in a life time. This manual contains the best bench press training information gathered over these years.
You will learn
* How to use the conjugate method of training to increase your max bench press.
* How to use the Dynamic Effort method to increase bar speed to smash through sticking points.
* The best Dynamic Effort Cycle to use (over 60 presented) and when to use them based on your current sticking point.
* How to set up chains and bands for maximum results.
* How to use Max Effort Methods (multiple exertion, maximal concentric, maximal isometric, maximal eccentric, forced reps, restricted range, cheating, circa-maximal, and holding) to increase your pressing power. Also, when and why to use each one.
* Beginner, Intermediate, and Advanced Max Effort cycles.
* The Max Effort Matrix and how it will work for you.
* How you use the Repeated Effort Methods (super sets. pre-exhaust, failure, rest pause, strip sets, segmental, clusters, pyramids, timed sets, diminishing sets) with your supplemental and accessory movements and NOT overtrain or run into needless injuries.
* How to use the Supplemental Matrix .
* Supplemental Exercise Training Cycles designed to increase the bench press.
* How to use the Accessory Matrix.
* Sample Accessory Cycles.
* Injury Prevention - Accessory Movements and Cycles.
* How to use Bridging to avoid overtraining and injuries.
* What to do when you are weak off your chest.
* How to increase your lockout.
* What to do if you strain a pec.
* How to increase your raw bench press.
* How to increase the 225 bench press/ rep test.
Plus....
* A 9 week beginner program. .
* A 9 week intermediate program.
* How to use and train your bench shirt by 11 members of Team EliteFTS.
* The Best Bench Press Articles from Elitefts.
Download
http://hotfile.com/dl/129977719/b67a83a/Elitefts_Bench_Press_Manual_by_Dave_Date.pdf.html
You will learn
* How to use the conjugate method of training to increase your max bench press.
* How to use the Dynamic Effort method to increase bar speed to smash through sticking points.
* The best Dynamic Effort Cycle to use (over 60 presented) and when to use them based on your current sticking point.
* How to set up chains and bands for maximum results.
* How to use Max Effort Methods (multiple exertion, maximal concentric, maximal isometric, maximal eccentric, forced reps, restricted range, cheating, circa-maximal, and holding) to increase your pressing power. Also, when and why to use each one.
* Beginner, Intermediate, and Advanced Max Effort cycles.
* The Max Effort Matrix and how it will work for you.
* How you use the Repeated Effort Methods (super sets. pre-exhaust, failure, rest pause, strip sets, segmental, clusters, pyramids, timed sets, diminishing sets) with your supplemental and accessory movements and NOT overtrain or run into needless injuries.
* How to use the Supplemental Matrix .
* Supplemental Exercise Training Cycles designed to increase the bench press.
* How to use the Accessory Matrix.
* Sample Accessory Cycles.
* Injury Prevention - Accessory Movements and Cycles.
* How to use Bridging to avoid overtraining and injuries.
* What to do when you are weak off your chest.
* How to increase your lockout.
* What to do if you strain a pec.
* How to increase your raw bench press.
* How to increase the 225 bench press/ rep test.
Plus....
* A 9 week beginner program. .
* A 9 week intermediate program.
* How to use and train your bench shirt by 11 members of Team EliteFTS.
* The Best Bench Press Articles from Elitefts.
Download
Combat Core by Jim Smith
Advanced Torso Training for Explosive Strength and Power
The #8 ranked fitness book on the internet, as ranked by Clickbank, Combat Core, the renowned torso training protocol, has been utilized by athletes and fitness enthusiasts all over the world.
If you want to build insane levels of abdominal strength, lose lower back pain and improve your performance in the weight room or on the field, check out Combat Core.
Download
http://hotfile.com/dl/129977491/0e0aaf6/Combat_Core_by_Jim_Smith.pdf.html
The #8 ranked fitness book on the internet, as ranked by Clickbank, Combat Core, the renowned torso training protocol, has been utilized by athletes and fitness enthusiasts all over the world.
If you want to build insane levels of abdominal strength, lose lower back pain and improve your performance in the weight room or on the field, check out Combat Core.
Download
http://hotfile.com/dl/129977491/0e0aaf6/Combat_Core_by_Jim_Smith.pdf.html
531:The Simplest and Most Effective Training System for Raw Strength
The success of the 5/3/1 Method has been nothing short of extraordinary. For the past year, the response towards this simple but brutally effective training system has been overwhelming. This is because it works. And works for just about anyone willing to put in the discipline and work that getting stronger requires
Elite level lifters to absolute beginners have all used the 5/3/1 Method; the basic tenets of strength training have and will never change. Big exercises, constant progress, and personal records will never go out of style.
High school and college coaches are now using the 5/3/1 with their athletes with amazing success; it is easy to track, implement and will inspire any team to push for themselves to the limit.
Powerlifters use this program, for both raw meets and geared meets.
The 5/3/1 Method is truly for anyone that is looking to get stronger. This is not a fancy training program that requires special equipment or Master's degree - all is required is your dedication to moving more weight than you had ever dreamed.
Download
http://hotfile.com/dl/129977242/4e26455/531_by_Jim_Wendler.pdf.html
Elite level lifters to absolute beginners have all used the 5/3/1 Method; the basic tenets of strength training have and will never change. Big exercises, constant progress, and personal records will never go out of style.
High school and college coaches are now using the 5/3/1 with their athletes with amazing success; it is easy to track, implement and will inspire any team to push for themselves to the limit.
Powerlifters use this program, for both raw meets and geared meets.
The 5/3/1 Method is truly for anyone that is looking to get stronger. This is not a fancy training program that requires special equipment or Master's degree - all is required is your dedication to moving more weight than you had ever dreamed.
Download
http://hotfile.com/dl/129977242/4e26455/531_by_Jim_Wendler.pdf.html
Built Like a Badass by Joe DeFranco
Built Like a Badass is one of the most unique and effective training programs ever created by Joe DeFranco and his team!
This 12-week program was designed for weekend warriors , average Joe's and washed-up meatheads who want to possess the strength, conditioning and muscularity of a college or professional athlete! Police, Fire and Military personnel have also had tremendous success with this program. Two of the key features of this badass program are that you're only required to train 3X per week and there is no special equipment needed to complete any of the workouts. Virtually anyone can perform this program - NO EXCUSES!
This ebook includes the background and methodology behind this program; an extremely detailed 12-week training program with video links to all uncommon exercises; and an FAQ section at the end.
Burn the Fat, Feed the Muscle by Tom Venuto
Burn The Fat, Feed The Muscle is one of the best selling diet and fitness ebooks in the history of the Internet. Tom Venuto, a respected fat loss expert, natural bodybuilder, and personal trainer, has not just pumped out yet another “diet” into an already over-saturated market. Tom’s Burn the Fat can be more accurately described as a “Fat Loss Bible.” It is quite simply one of the most complete, detailed, and precise guides to fat loss you will ever see.
Download
http://hotfile.com/dl/129968411/3f1e8a5/Burn_the_Fat_Feed_the_Muscle_-_Tom_Venuto.pdf.html
Download
http://hotfile.com/dl/129968411/3f1e8a5/Burn_the_Fat_Feed_the_Muscle_-_Tom_Venuto.pdf.html
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