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Old 05-29-2013, 08:24 PM   #2001 (permalink)
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Ya pics.
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Old 05-29-2013, 08:48 PM   #2002 (permalink)
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Went to the gym tonight after almost three weeks with a couple runs and a couple lifts at home. Sickness turned into laziness

Felt great today after I went, was really aware of the post workout glow
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Old 05-30-2013, 12:30 AM   #2003 (permalink)
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I like this speech
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We women, we gain weight because we accumulate so much wisdom and knowledge that there isn't enough space in our heads, and it spreads all over our bodies.
We are not fat, we are greatly cultivated.
Every time I see my curves in the mirror, I tell myself: "How amazing am I ?! "


☆ ★ ☆ ★ ☆ ★ we JACKED, you mad?☆ ★ ☆ ★ ☆ ★

I lash out because no one seems to be honest except for geeno and snowmayne.
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Old 05-30-2013, 06:09 AM   #2004 (permalink)
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pics?
Don't know how.
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Old 05-30-2013, 11:10 PM   #2005 (permalink)
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Mamdouh Elssbiay made a 'big' impact for his American debut, taking first place at the New York Pro this past weekend.



The other competitors didn't even want to get near him
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Old 05-31-2013, 07:02 AM   #2006 (permalink)
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I love that guys reaction... Running the orange classic tomorrow a 10k my third time... Pretty pumped, gonna be hot shooting for under 50 mins
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Old 05-31-2013, 11:15 AM   #2007 (permalink)
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Nice man. Under 50 would be a good time.
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Old 06-01-2013, 12:05 AM   #2008 (permalink)
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Finally back!!!!!!! I hope my wont be pure jell when I do my first climb.

I did occasional planking on my travels seems like they helped. Really wish I would of had space for running shoes.
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Old 06-03-2013, 02:33 AM   #2009 (permalink)
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upper body power day

have had 3 days off. my angus is peppered.
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We women, we gain weight because we accumulate so much wisdom and knowledge that there isn't enough space in our heads, and it spreads all over our bodies.
We are not fat, we are greatly cultivated.
Every time I see my curves in the mirror, I tell myself: "How amazing am I ?! "


☆ ★ ☆ ★ ☆ ★ we JACKED, you mad?☆ ★ ☆ ★ ☆ ★

I lash out because no one seems to be honest except for geeno and snowmayne.
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Old 06-04-2013, 08:13 AM   #2010 (permalink)
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Had a super solid leg session tonight. Feeling like I'm back in the full swing of things.

Repped out a few sets of 5 @ 315, and a few at 335. Got stuck in the hole on a 3rd rep, but like a boss I bounced that shit off my back and got da fuck out the way.

Got a bad ass gym partner now to. Finally after many years now, one who is on my level at some points, and beyond in others, which means we can motivate the shit outta each other. Cool ass bro to. I think we were meant for each other.
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We women, we gain weight because we accumulate so much wisdom and knowledge that there isn't enough space in our heads, and it spreads all over our bodies.
We are not fat, we are greatly cultivated.
Every time I see my curves in the mirror, I tell myself: "How amazing am I ?! "


☆ ★ ☆ ★ ☆ ★ we JACKED, you mad?☆ ★ ☆ ★ ☆ ★

I lash out because no one seems to be honest except for geeno and snowmayne.
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Old 06-06-2013, 06:55 AM   #2011 (permalink)
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just had one of the most intense work outs I've had in a long long time tonight.

Worked out with a group of 3 other dudes.. All big and strong. Normally I don't like more than a partner because it usually ends up people talking, and it taking to long between sets, but this was a no bullshit around group.

We did crazy supersets, explosive and speed work, dropsets superseted with more dropsets, just wen fucking hard for 2 hours. Back and shoulders destroyed.
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We women, we gain weight because we accumulate so much wisdom and knowledge that there isn't enough space in our heads, and it spreads all over our bodies.
We are not fat, we are greatly cultivated.
Every time I see my curves in the mirror, I tell myself: "How amazing am I ?! "


☆ ★ ☆ ★ ☆ ★ we JACKED, you mad?☆ ★ ☆ ★ ☆ ★

I lash out because no one seems to be honest except for geeno and snowmayne.
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Old 06-06-2013, 04:48 PM   #2012 (permalink)
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Old 06-06-2013, 09:52 PM   #2013 (permalink)
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"1. I want to lose weight.
I want to be thinner.
I want to lose these love handles.
I want to burn off extra fat.
I want to tone up.



What/how much should I eat in order to lose weight?

ANSWER: Do you want to lose WEIGHT? or do you want to lose FAT? In order to lose fat:

You must count your calories, and consume foods that your body needs. Your body does not need a * avalanche of carbs smashing through your cakehole at all hours of the day. Cut down on sweets, oils, and unnecessary white starches. Huge helpings of pasta, rice, and white-bread sandwiches are out.

Eat whole wheat bread and pasta, oatmeal, fresh fruits and vegetables, lowfat/fat free dairies, and lean meats such as chicken/turkey breast, fish, etc. One classic staple is the garden vegetable/chicken breast salad. Satisfying, healthy (garden greens are extremely nutritious), and cheap.

You should aim to eat five or six smaller meals a day. This keeps the body in a state of constant metabolism. It takes energy to digest food. Eating three big squares a day lets your body settle into a routine, digesting one big lump and then remaining dormant for hours until the next meal.

Also? Never eat or drink anything with High Fructose Corn Syrup again. Ever again. Every time you drink a soda (HFCS), you create an insulin spike in the body. Long story short, this leads to the creation and retention of BODY FAT. So yeah, quit * doing that.

Determine your target caloric intake at:

Caloric Needs - How to Calculate Your Caloric Needs

Count the calories in your food at:

NDL/FNIC Food Composition Database Home Page" ____Copypasta
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Old 06-06-2013, 10:03 PM   #2014 (permalink)
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"2. I want to lose weight.
I want to be thinner.
I want to lose these love handles.
I want to burn off extra fat.
I want to tone up.


Which/how much exercise do I do in order to lose weight/burn fat?


ANSWER: A proper diet and excellent workout program should get anyone without a genetic disorder into shape. Where to start depends on what shape you're in now. For the best results, you should include cardio AND weightlifting in your regimen.

For the best results, you should include cardio AND weightlifting in your regimen. Read this article to find out why.

http://www.elitefts.com/documents/aerobic_fallacy.htm

First, the CARDIO.

If you're one of the bigger overweight guys (around 200+, tall guys around 250+) or just generally new to exercise, you should start with a low-impact cardio activity such as cycling or using the elliptical. The weight of your body causes added stress to the joints, so you shouldn't start jogging until your regular exercise causes your body to reinforce itself (takes just a few months normally). Exercise and weightlifting naturally prevent injury by strengthening most aspects of the body, especially the joints.

For your cardio program, you should aim for at least 20-30 minutes of continuous exercise within the first two months. Take yourself seriously in making progress: settling for less will get you less. One of the keys to getting much stronger, increasing stamina, and jumpstarting your metabolism is using interval training. Wiki "HIIT" to learn more about it. Generally, you want to alternate periods of high intensity with periods of low intensity.

Let's create a very basic, beginner's interval program. Say it's your first time using the stationary bike at the gym. Aim for 20 minutes of total cycling time.

00:00: Bike 10 minutes at a steady, even pace. Don't tire yourself out.
10:00: At the 10 minute mark, push it harder for about a minute.
11:00: Slow down and keep steady for two minutes.
13:00: Push it again. If you have the energy to go all out, do it. If not, just keep an increased pace.
14:00: Slow it down. Even out your pace for two minutes.
16:00: Increased pace again.
17:00: 2 minutes normal pace again.
19:00: All out max effort for 1 minute.
20:00: End.

The effect of interval training on the body is very different from that of normal slow-paced cardio, so it's difficult to compare the two. If you had to compare, we can say that you just did the equivalent of maybe 30-40mins of slow biking, in 20 minutes. On top of that, the anaerobic nature of the fast intervals you did will increase your strength, and create a great nutrient demand from the muscles. See what I'm saying? Long, slow cardio DOES burn fat. Interval training burns less fat during the exercise, but burns MUCH more over a long period, throughout the day when your body is repairing itself.

Lifting is explained for the next question." ___Moar Copypasta

Last edited by NWO_Loki; 06-06-2013 at 10:14 PM.
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Old 06-06-2013, 10:10 PM   #2015 (permalink)
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"3. How do I lift weights?
I want to get stronger/bigger/toned, critique my routine.
What should I do for lifting when I go to the gym?


ANSWER: For any beginner or novice lifter (let's clear this up right now: for someone who cannot bench press 1.5x, deadlift 2x, and squat 2x their own weight), a strength training program is imperative. Drop that bullshit you read in Muscle & Fitness, Men's Health, or whatever you heard from the ignorant musclehead jock next door.

The fastest rates of growth and increased strength for beginner lifters are attained through compound lifting.

read that again:

The fastest rates of growth and increased strength for beginner lifters are attained through compound lifting.

I'll explain. Isolated lifts are exercises that recruit few, usually one, major muscle group to perform the exercise. One good example is leg press. The motion specifically targets the quadriceps (the frontal half of your ourter thigh). It involves, to a lesser extent, other muscles in the area, including the glutes and hamstrings. Compound lifts are exercises that recruit a great amount of muscle groups, both major and minor. The body has many smaller muscles that are involved in compound lifts but neglected in most isolated lifts. One example of a compound lift is the squat. The squat directly recruits several major groups including the buttocks, quads, and hamstrings. The nature of the squat also creates a vast demand for stabilization from the adductors, calves, back, and abdomen.

When you exercise, the body releases hormones and other chemicals, basically signaling the demand for repair, for nutrients, and for growth. Consider the leg press. The muscles targeted are mainly the quads, and then somewhat the hamstrings and glutes. Now consider the massive muscle participation required by the squat. Which exercise do you think creates a greater need for growth, for more power, for more nutrients? The compound lift, of course. At this point you're probably starting to grasp the difference. Let me tell you, it is a major and invaluable difference.

Let's create a basic strength training program. Each day of your regimen (for strength training I say 3 or 4 days a week) should have a target exercise. Instructions for most of these exercises should be easy to find at Exercise & Muscle Directory

The format is SETS x REPETITIONS. Pushups 4x10 = Four SETS of 10 REPS: Do 10 pushups, four times separately.


Monday
Deadlift or stiff-leg deadlift 5x5
Bent Over Rows 4x4-8
Weighted Pullups or Lat Pulldowns 3x4-8
Seated Row 4x4-8

Back day. Pretty self explanatory. On back day you should remember that you're going into the gym to "pull". You're not doing a bunch of different crazy shit: you're training your body in compound pulling movements, both horizontal and vertical. That's one of the basic concepts of strength training: breaking it down by movements.

Wednesday
Squats: 5x5
Front Squats or Leg Presses: 4x4-8
Lunges: 4x4-8

Squat day. Without squats, we are crippled. Go into the gym KNOWING that if you don't squat, you might as well quit lifting altogether. Most of those are pretty basic. You can tell what's going on: quads, glutes, hamstrings, calves, all with free weight.

Friday
Flat Bench Press: 5x5
Incline/Decline Bench Press or Dumbbell Bench Press: 4x4-8
Overhead Press: 4x4-8
Weighted Tricep Dips: 4x4-8

Notice how Friday is centered on pushing movements, mainly the flat bench? the rest of the lifts are "assist" lifts. they're all based around the "pushing" of the bench press. The assist lifts all complement each other and increase the strength of your basic compound movement (pressing). In turn, your stronger press will lend to further growth, and greater strength.

The cold, hard truth about compound movements is this: You actually need to practice them. Performing a heavy lift without skill and technique can result in failure, and much worse, injury. Study instructions and read essays about any lift you don't think you're doing well. If you cannot perform a movement with good if not perfect techinque, decrease the amount of weight you're using and concentrate on your form. Throwing a shitload of weight on the bar does not make you stronger. It fucks up your technique and creates bad habits. Performing each lift with correct form, exercising with regularity and discipline, and increasing weight when you are ready will get you stronger.

Notice I didn't include any abdominal, calf, ab, neck, etc exercises. These are not major muscle groups by themselves. If you wish to, you should incorporate them on one of your workout days, or on a separate day of your choice. It's up to you. " ____do u lft, m8?
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Old 06-06-2013, 10:22 PM   #2016 (permalink)
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Damn keep it up Snowy.
Hey NWO Thanks for the info.

Yesterday was my first time in the gym in 9 weeks. I just did climbing and it was tough! Looking forward to getting my strength back. One good thing about being gone so long my left elbow that has been fucked for months seems to have been healed *knocks on wood*. Day was a bit rushed I would of liked to have time to do my stretches / running.

Also got a girls number while I was there. Good to be back!!!! I also want to give lifting somewhat of a go by adding it to the end of my routine.
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Old 06-07-2013, 02:33 AM   #2017 (permalink)
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What's up?

Update on me:

I'm still a really fat fuck but now I can pick up heavy weight easier than I could a year ago.
So that's something.
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Old 06-07-2013, 11:52 AM   #2018 (permalink)
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Please strive for this Bearsy, It would be epic. Just throw a barbell in your living room and get at it!

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Old 06-07-2013, 12:39 PM   #2019 (permalink)
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I'm going to hit 175 in a couple days.

Started at like 230 a couple months ago.

I just NEED to know which of you little girls is mad?
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Old 06-07-2013, 09:50 PM   #2020 (permalink)
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