I just joined a new gym by my work and stepped on the scale.....195lbs of NOT fit man.

My whole life I have been in good shape, now I cannot believe what I have become from eating too much and not working out.

I have not had a regular workout routine that lasted more than a few weeks since late last year. This is the worst shape I have ever been in in my life. I have become what I fear most.....A 30 something guy who is getting a gut and losing his muscle. Even when I was a degenerate womanizing drug user I was in better shape than I am now. I can feel myself getting fatter and more disgusting each week. I swear I must have put on 5 lbs of fat in the past 7-8 days alone.


So the time has come to get this show on the road. I am going to do a 4 month plan instead of a 6-8 week one. I will post my results here in this thread.

My starting point:

195 lbs

BF%? Probably about 15-17%

Still have pretty good endurance, I ran a mile at around 6mph today without breaking a sweat or elevating my heart rate much.

I have a rather good knowledge of fitness and know damn well what needs to be done to turn my fat ass back into what a white man should be.

I would post a pic but George The Queer Witzgall might get too turned on....Or if he sees my gut maybe he will finally leave me alone.

So here I am literally 10 mins ago.....

My bi-weekly pic posts will be in the same position with the same camera.

Everyone else please feel free to post your current workout routines and progress too.

good luck man I will leave you alone. I forgot you haven't been a personal trainer for awhile.

maybe after you've buffed out I will start razzing you again. then you'll know you've made some good progress. :D

Oh I forgot, Today's workout....

Ran 1 mile....

5 sets of leg extensions, heavy weight, 12 reps or so per set.

5 sets of leg curls, same as above.

4 sets on the glute machine, only about 45 lbs didn't count reps...Just went until complete failure on each side. I dont recommend losing count when using one limb at a time...I got sloppy there.

Same with my calf raises, 4 sets I only used 80 lbs and my body weight, I am sure they will hurt tomorrow regardless.

3 sets of leg presses, light weight (dont feel like busting a hemorrhoid just yet) high reps....Slow deliberate reps, lots of them.

3 sets each of abduction and adduction 80 lbs 15 reps per set or so. Its important to really contract on these. SLOW reps, what a miserable exercise they both are.

I then did 3 sets of body bend crunches, this is a crunch combined with a leg lift. Its been a while so I figured 3 sets is more than enough. I never count sit ups or crunches, just go until I am about to pass out from the pain.

I finished the workout with a 20 minute walk at 3.6 mph and an incline of 3.0 to 4.0.

The whole thing to just over 2 hours. Tomorrow is Back, biceps and forearms.

I just joined a new gym by my work and stepped on the scale.....195lbs of NOT fit man.

My whole life I have been in good shape, now I cannot believe what I have become from eating too much and not working out.

I have not had a regular workout routine that lasted more than a few weeks since late last year. This is the worst shape I have ever been in in my life. I have become what I fear most.....A 30 something guy who is getting a gut and losing his muscle. Even when I was a degenerate womanizing drug user I was in better shape than I am now. I can feel myself getting fatter and more disgusting each week. I swear I must have put on 5 lbs of fat in the past 7-8 days alone.


So the time has come to get this show on the road. I am going to do a 4 month plan instead of a 6-8 week one. I will post my results here in this thread.

My starting point:

195 lbs

BF%? Probably about 15-17%

Still have pretty good endurance, I ran a mile at around 6mph today without breaking a sweat or elevating my heart rate much.

I have a rather good knowledge of fitness and know damn well what needs to be done to turn my fat ass back into what a white man should be.

I would post a pic but George The Queer Witzgall might get too turned on....Or if he sees my gut maybe he will finally leave me alone.

So here I am literally 10 mins ago.....

My bi-weekly pic posts will be in the same position with the same camera.

Everyone else please feel free to post your current workout routines and progress too.



Wow, you ARE FAT now! LOL

Good luck to you, brother. May you lose many pounds of fat!


Anyways, atleast people like yourself and I still look way better than the avg. kwan at our fattest.





MASHER aka baby brother

Well as of right now I am 107 pounds and my waist is 24 inch.
My goals are to get slimmer so I can look sexy as well as get strong so I can get into a riding school in one year from now. My desired weight is 100-103 pounds. I am 5 foot 1/2 inch by the way.

My exercise and diet plan depends on my work schedule. When I work I do 11 stalls, bathe 8 white/gray horses and groom 3 dark horses, lunge 4-5, walk 1 or 2, sweep, rake, unload and stack hay, push and unload wheelbarrows.

This is what the internet says about these activities
Grooming = 46 calories burned every 10 minutes
Stalls = 160 calories burned for 1 stall
Sweeping = 90 calories burned for 20 minutes
Hay = 180 calories burned for 20 minutes

If I work a 7-2 shift I eat oats for breakfast, a protein (lentils or eggs) and fruits and vegetables for lunch, and soup for supper. I have two hours available for exercising.

If I work a 3-10 shift I eat oats for breakfast, red meat or eggs for lunch, and fruits and vegetables for supper. I have 1 hour available for exercising.

If I work an all day shift (7-10) I eat pasta for breakfast, fruit for lunch, then a potato and a fruit and a salad for supper. I only have 15 minutes available for exercising, and I have to be able to do it at the barn during one of my breaks.

When I have a day off I eat oatmeal for breakfast, red meat or eggs for lunch, and soup for supper. I have two hours available for exercising.

I combine different workouts every day. Here are the exercises I do:

AbRipper 15 min
Equicizer 15 min can only do at barn
Shoulders and arms 1 hour
Karate 1 hour
Stretch 1 hour
Cardio 30 minutes
Plyometrics 1 hour
Chest and back 1 hour
Legs and back 1 hour
Chest, shoulders, and triceps 1 hour
Back and biceps 1 hour

I ride a big and foolish horse when I have 3-10 shifts about 5 minutes gallop 10-15 canter another 10-15 jog

I started doing all this in January. I was 95 pounds 24 inch waist, scrawny and skinny, then gained to 108 pounds 24 inch waist. All muscle, people tell me, but I still want to be 103 pounds. So basically I would like to gain muscle and get stronger as well as lose 5 pounds. I have cut my eating down a bit and lost 1 pound this week. Any advice is appreciated.

Thanks for making this thread, Mark.

I have been getting great results using the new Jedi Tai Bo Workout.

The force is strong within my underpants.


http://www.captionmachine.com/photos/4.jpg

Here are my before photos.

Leg
http://i253.photobucket.com/albums/hh77/missymukluk/Diet-Day1-Leg.jpg?t=1253758807
Goal is to make it stronger


Arm
http://i253.photobucket.com/albums/hh77/missymukluk/Diet-Day1-Arm.jpg?t=1253758865
Goal is to make it stronger


Stomach
http://i253.photobucket.com/albums/hh77/missymukluk/Diet-Day1-Stomach.jpg?t=1253758883
Goal is to make it flat

I need to lose some weight, but not kill myself doing so. It is unhealthy to be too thin and unhealthy to be too fat. I am somewhere along the middle. Thinner than the average kwan, I'll tell ya that right now. All I have been doing is lifting weights lately and injured my knee because of doing too many leg exercises. My legs are pretty damn strong now, but since I fucked my knee up, it will be a while before I can do anything.

If I want to be a rider I should be able to do this:

http://media.kentucky.com/smedia/2009/08/20/08/418-09082118309_991__.standalone.prod_affiliate.79.jpg

Laurel,

You're fine as you are. Don't starve yourself, it's not good. You want to exercise, fine, but don't obsess about your weight. Here's a couple links to a 20 minute qigong routine and 1 hour yoga routine, very good stuff, I do both regularly:

http://www.falundafa.org/bul/audio-video/audiovideo_video.html

http://yoga.org.nz/movieclips/highquality/main.htm

I need to lose some weight, but not kill myself doing so. It is unhealthy to be too thin and unhealthy to be too fat. I am somewhere along the middle. Thinner than the average kwan, I'll tell ya that right now. All I have been doing is lifting weights lately and injured my knee because of doing too many leg exercises. My legs are pretty damn strong now, but since I fucked my knee up, it will be a while before I can do anything.


My knees are constantly aching me........I know Masher has some seriously jacked up knees....Be careful on that one of yours.

Your stomach is fine, Lauren. Sixpack abs are for men, not women.

With such a skewed view of aesthetics I don't know how you'll cope with all the stretch marks and excess flab after two children, let alone after five.

Laurel,

I used to work mornings on a horse farm and loved it. It's so nice to get moderate outdoor exercise first thing in the morning.

The real weight problems are with people who have to sit in offices all day going physically and emotionally and intellectually numb and need to eat in order to get some stimulation.

You're going to be fine with the lifestyle you describe, and you should put your mind into something beautiful and interesting. If I were you I'd start taking cello lessons and going to tai chi and yoga classes. Tell your husband the yoga will make you even more wild in bed.

Laurel,

You're fine as you are. Don't starve yourself, it's not good. You want to exercise, fine, but don't obsess about your weight. Here's a couple links to a 20 minute qigong routine and 1 hour yoga routine, very good stuff, I do both regularly:

http://www.falundafa.org/bul/audio-video/audiovideo_video.html

http://yoga.org.nz/movieclips/highquality/main.htm

I hate yoga! It's so boring.

Laurel,

I used to work mornings on a horse farm and loved it. It's so nice to get moderate outdoor exercise first thing in the morning.

The real weight problems are with people who have to sit in offices all day going physically and emotionally and intellectually numb and need to eat in order to get some stimulation.

You're going to be fine with the lifestyle you describe, and you should put your mind into something beautiful and interesting. If I were you I'd start taking cello lessons and going to tai chi and yoga classes. Tell your husband the yoga will make you even more wild in bed.

Yep something about the fresh air and the animals and the hard work just makes you happy, fulfills you in some way, eh? When I was in business school something about the atmosphere made me feel so bored and drab every day. I could never sit in an office, numb is the right word. It really does numb you.

I hate yoga and stuff like that, lol, besides I've got a pretty packed schedule. Going to start taking riding lessons again though, which is already $200-$400 a month, depending on how far I want to travel for them. My man does martial arts and maybe I can start doing that too. I want to look beautiful, be strong enough for the racehorses, and be able to defend myself in case some nignog tries to attack me again. I don't like the "slow" type of exercises, I just can't make myself do them. I have a yoga video but I can't even get past the first 20 minutes it's just so boring.

Your stomach is fine, Lauren. Sixpack abs are for men, not women.

With such a skewed view of aesthetics I don't know how you'll cope with all the stretch marks and excess flab after two children, let alone after five.

I don't want abs at all, I think they look gross on women too. I want my stomach flat, perfectly flat. I am very scared for what I will look like after childbirth. I worry about it a lot, I am scared one day I may have stretch marks or cellulite. My boyfriend says that if I am very active before, during, and after pregnancy, that these effects will be minimized. He also says that even if I don't look as good as I looked before he would still not change the way he feels because he would appreciate me bearing his children. He also said that having children is more important than the way my body looks. My bloodline will live on, my body will eventually die. Actually he encourages me to become strong because if I can ride racehorses the extra income I will bring into the household will be enormous. At $15 a horse riding 10 a day thats $150 a day, which is $1050 a week, which is $4200 a month! So much money! And he wants me to get strong because it will make pregnancy and childbirth easier. Physical fitness leads to less complications and faster labours, which means less pain for me, lol. He also said that it will help our babies be healthy and strong. And physically active women remain more youthful looking in their older years. I have met lots of girl riders who are in their 30s and 40s and I swear you would mistake them for being in their late 20s, 26-29! I hate exercising, but I love the after feeling. I am concerned about childbirth because of my height and stature, I am only 5 foot and 1/2 inch, I have a small frame and small hips. I have been told that they may make me do C-sections, but I don't think this is true. My grandmother is only a bit taller than me, and she is thinner than me, and she had two sons and never had to have a C-section. I would like to have an at-home birth with a midwife. I would love to try a water birth. I don't want to give birth in the hospital. The birthing position they choose is unnatural, and they stick a needle in your spine. You are just a patient and they don't really care about you. And they could have jewish doctors working on you for all you know.

Also, coconut cream is a pregnant mother's best friend.

I want to look beautiful, be strong enough for the racehorses, and be able to defend myself in case some nignog tries to attack me again.

If you think you might be attacked by a mountain lion you don't work out, you carry a gun. The same applies to feral blacks.

You don't need to lose weight. You look fine.

I need to lose some weight, but not kill myself doing so. It is unhealthy to be too thin and unhealthy to be too fat. I am somewhere along the middle. Thinner than the average kwan, I'll tell ya that right now. All I have been doing is lifting weights lately and injured my knee because of doing too many leg exercises. My legs are pretty damn strong now, but since I fucked my knee up, it will be a while before I can do anything.

Be very careful with your knees. I have torn ligaments in both and it's the biggest pain in the ass ever. I had my ACL repaired on one of them before, but re-tore it. If you get surgery, expect a 12-18 month rehabilitation on it before you can get back to normal. It really does take that long...sometimes longer. I'm going to have to get surgery on both knees soon.

Ligament surgery is a bitch. A week, a WHOLE week without being able to move AT ALL. You're stuck in bed. Your knee is the size of a pumpkin and there's terrible pain involved with that much swelling.

I have to make a decision. 1- I could get one surgery after another and be miserable for a couple of years or 2- Pain Management, Physical Therapy and Shots in my knee for the rest of my life.

To anyone out there working out very hard, BE VERY CAREFUL and TAKE CARE OF YOUR KNEES!






MASHER

Be very careful with your knees. I have torn ligaments in both and it's the biggest pain in the ass ever. I had my ACL repaired on one of them before, but re-tore it. If you get surgery, expect a 12-18 month rehabilitation on it before you can get back to normal. It really does take that long...sometimes longer. I'm going to have to get surgery on both knees soon.

Ligament surgery is a bitch. A week, a WHOLE week without being able to move AT ALL. You're stuck in bed. Your knee is the size of a pumpkin and there's terrible pain involved with that much swelling.

I have to make a decision. 1- I could get one surgery after another and be miserable for a couple of years or 2- Pain Management, Physical Therapy and Shots in my knee for the rest of my life.

To anyone out there working out very hard, BE VERY CAREFUL and TAKE CARE OF YOUR KNEES!






MASHER

Aw :(
Hope you're alright buddy

My ideal body type is like Chantal Sutherland

http://maidenking.files.wordpress.com/2009/02/chantal41.jpg

She is what I want to look like when I am her age.

What are you guys doing to your legs to mess them up like that. Stay away from excessive running, it will jack you up. A lot of barbell squating seems to mess people up too (provided it's not done properly but even still).

Don't know about the rest of you but I like to keep things interesting and stay away from the machines and orthodox exercises and try different things.

I'm big on jump roping, dumbbell swings (really hits the hamstrings/glutes well which cycling/running doesn't), sledgehammer swinging (old school exercise that will kick your ass and let you release some aggression), ab-wheel rollout (so I can't do a full one but I'm practicing) - it really hits the whole body. Been also using some gymnastics rings to go to a park and do horizontal rows and pushups on it etc. A real quick setup you can do in the gym (or at home if the equipment is available) is to pick up a pair of heavy dumbbells and walk for distance with them. The exercise is called farmers walk. It will work your whole body and really build grip strength which brings us to....

Hope none of you are ignoring your grip/forearm strength either:
http://www.gripfaq.com/Hand_Strength_and_Grip_Strength_Tutorial/

I would really consider getting away from bodybuilding and worrying about biceps and stuff like that. Treat the body as a whole. I also like calcifying body parts with a metal rod I have. I believe it was you Mark who brought it up in one broadcast.

Today's workout 09-24-09:

20 min walk, 3.8 mph at a 7.0 incline.

3 sets of lat pull downs (hammer strength ones) ranging from something like 15-4 reps depending on the weight.

3 sets of seated rows 10-4 reps Increasing weight with each set.

Straight bar curls 3 sets, 95lbs, 95lbs, and 105lbs. 6, 6, and 5 reps. (easy curl bars are just that.....EASY, straight bars are WAY harder and more effective)

Heal seated curls, 2 drop sets from 80lbs to 50lbs, to 40lbs. MANY REPS.

Vertical forearm curls, 4 sets 80 lbs, many reps.

Reverse forearm curls 3 sets (thumbs on top of the bar) 45lb universal bar, many reps.

Hammer strength forearm grip machine 3 sets of 80 lbs to 125lbs.

25 mins on the elliptical level 12-20 averaging 4.3 mph.

I tried counting reps to give a better post for everyone, but I normally do not count reps, I simply go to failure. So half way thru my workout I gave up on counting.

It was about a two hour work out. I'm still a fat fuck. :puke:

What are you guys doing to your legs to mess them up like that. Stay away from excessive running, it will jack you up. A lot of barbell squating seems to mess people up too (provided it's not done properly but even still).

Don't know about the rest of you but I like to keep things interesting and stay away from the machines and orthodox exercises and try different things.

I'm big on jump roping, dumbbell swings (really hits the hamstrings/glutes well which cycling/running doesn't), sledgehammer swinging (old school exercise that will kick your ass and let you release some aggression), ab-wheel rollout (so I can't do a full one but I'm practicing) - it really hits the whole body. Been also using some gymnastics rings to go to a park and do horizontal rows and pushups on it etc. A real quick setup you can do in the gym (or at home if the equipment is available) is to pick up a pair of heavy dumbbells and walk for distance with them. The exercise is called farmers walk. It will work your whole body and really build grip strength which brings us to....

Hope none of you are ignoring your grip/forearm strength either:
http://www.gripfaq.com/Hand_Strength_and_Grip_Strength_Tutorial/

I would really consider getting away from bodybuilding and worrying about biceps and stuff like that. Treat the body as a whole. I also like calcifying body parts with a metal rod I have. I believe it was you Mark who brought it up in one broadcast.


Hammer swings, lumberjacks, kettle bells are all good for endurance but the sad truth is that they do not change your appearance much. They also have some detrimental effects to other joints in your body, especially the shoulders. They are also "Lop Sided" exercises. There is no replacement for good old isolation and peak contraction. I agree with you about running and especially squats, BAD FOR YOUR KNEES.

I roll my eyes when I hear these "Tough Guys" and "Know-It-Alls" who say that you can't grow/be strong without squats and/or heavy leg presses. They all end up crippled up in one way or another, usually starting with the knees and spine.

My forearm/grip training is beyond intense, and I have improved upon the classic sort of inefficient forearm exercises everyone does.

It seems like you just need to get your diet on the ball Mark. I know it's not orthodox and all that jazz but have you ever looked into intermittent fasting? The idea is to basically compress your eating into a certain timeframe rather than eat all day. It's not for everyone but for a number of people it can really free up some time by not having to carry around food and just get up, have coffee and go and just drink water for a while.

I'm no example of anything though because I've been really unmotivated a lot lately so it's something I've been meaning to work on. I've began making changes here and there but diet is probably the biggest that I need to work on. Riding my bike around/walking/using the bus rather than a car to get to work is something I've been trying to do (it's not possible for everyone though so I know...).

It seems like you just need to get your diet on the ball Mark. I know it's not orthodox and all that jazz but have you ever looked into intermittent fasting? The idea is to basically compress your eating into a certain timeframe rather than eat all day. It's not for everyone but for a number of people it can really free up some time by not having to carry around food and just get up, have coffee and go and just drink water for a while.

I'm no example of anything though because I've been really unmotivated a lot lately so it's something I've been meaning to work on. I've began making changes here and there but diet is probably the biggest that I need to work on. Riding my bike around/walking/using the bus rather than a car to get to work is something I've been trying to do (it's not possible for everyone though so I know...).

yeah, that or just take some amphetamines (ritalin, adderall, or other psychostimulants are an ok substitute). you will shed pounds effortlessly, feel every muscle in your body and feel it grow without even working out much, just feel totally connected and energy will flow continuously through your body, healing you and making you feel great. until you crash.

Great thread and wish you all the best, Mark, because if that was you in one of your old avatars, then you've really packed on a significant amount of flab. Your workouts seem pretty intense. I'm learning some new exercises thanks to you.

I'm on a sixpack diet right now myself. I think I'm at about 11% fat. I need to get down to 7-8% to get my lower abs showing. Not easy.

Great thread and wish you all the best, Mark, because if that was you in one of your old avatars, then you've really packed on a significant amount of flab. Your workouts seem pretty intense. I'm learning some new exercises thanks to you.

I'm on a sixpack diet right now myself. I think I'm at about 11% fat. I need to get down to 7-8% to get my lower abs showing. Not easy.

I am just shooting for a single digit BF% right now. To see my lower abs I need to get below 7%. That used to be easy when I was in my 20s. Not so much anymore. Thanks for the positive comments.

Well this thread turned into quite the cluster fuck. I fear that the whole point of this thread is now lost within the pages of bickering cunts who have hijacked it. A hearty fuck you to you all.

To the poster who commented on diet (Georgie), You are right, I would say that diet is at least 70% of the battle. I'm not so sure about fasting though, all of the evidence shows that fasting for short periods of time creates a slower metabolism. I have taken a more simple route, water and milk as my only liquids, no candy, no soda, no pastries etc..... I have cut down my calorie intake significantly and the calories I am now taking in are more nutrient packed.

Sorry about that Mark. Didnt intend for it to get that out of control. I moved the posts which had nothing to do with this thread to Free range tard corral.

Below are two photos I took today right after a chest workout. My goal is to look like this before a workout, not after, in about six weeks. I also want to get more defined and lose that disgusting fat slathered all over my lower abs.

http://i33.tinypic.com/rctwzn.jpg

http://i36.tinypic.com/2lmp9hx.jpg


The workout consisted of:

5 sets of wide grip bench press
3 sets of closed grip bench press (also hits the tris)
3 sets of incline DB flys
1 set of fist push-ups until failure


What would you recommend for hamstrings, Mark? I'm an ectomorph and my hamstrings are practically non-existent. I work out at home so I don't have access to any fancy machines. Is the deadlift my only real choice in that case? I've been doing lunges but they seem to hit the glutes more than the hams.

I'll be posting more photos in the future if I manage to make any progress. This last week I've been gorging myself on homemade pizza, so I'm a little bloated because of all the fat, carbs and sodium. No more of that, though. Today was the last time. I'm getting back to my chicken breast beginning tomorrow.

If I want to be a rider I should be able to do this:

http://media.kentucky.com/smedia/2009/08/20/08/418-09082118309_991__.standalone.prod_affiliate.79.jpg

That horse is running so fast that rider can hardly stay on. It's incredible that he isn't blown off of the horse in light of the hold he has on it.

What would you recommend for hamstrings, Mark?

I'm not mark but deadlifts are a choice. Also Romanian deadlifts which can be done with a barbell or heavy dumbbells.

YouTube - Romanian Deadlift form tutorial RDL

I'm not mark but deadlifts are a choice. Also Romanian deadlifts which can be done with a barbell or heavy dumbbells.

YouTube - Romanian Deadlift form tutorial RDL (http://www.youtube.com/watch?v=PnBREGM7pE0)

There is also a hexagon deadlift bar too which is somewhat of a crutch for it, but it is much easier. Same with squats, you've got those padded ones that you do not have to hold the bar with, just handles.

That horse is running so fast that rider can hardly stay on. It's incredible that he isn't blown off of the horse in light of the hold he has on it.

It's not a real horse it's a statue.

Below are two photos I took today right after a chest workout. My goal is to look like this before a workout, not after, in about six weeks. I also want to get more defined and lose that disgusting fat slathered all over my lower abs.

http://i33.tinypic.com/rctwzn.jpg

http://i36.tinypic.com/2lmp9hx.jpg


The workout consisted of:

5 sets of wide grip bench press
3 sets of closed grip bench press (also hits the tris)
3 sets of incline DB flys
1 set of fist push-ups until failure


What would you recommend for hamstrings, Mark? I'm an ectomorph and my hamstrings are practically non-existent. I work out at home so I don't have access to any fancy machines. Is the deadlift my only real choice in that case? I've been doing lunges but they seem to hit the glutes more than the hams.

I'll be posting more photos in the future if I manage to make any progress. This last week I've been gorging myself on homemade pizza, so I'm a little bloated because of all the fat, carbs and sodium. No more of that, though. Today was the last time. I'm getting back to my chicken breast beginning tomorrow.

So why are these two allowed to post photos without being attacked but I'm not.

simply leaving my house and seeing society makes me want to work out.

Got a little inspired by this thread and decided to finally workout today. Did some one arm hammer swinging into a big couch pillow I have followed by kettlebell swings. Did it as a circuit a number of times. Admittedly goofy but it was fun and kicked my butt. I won't clog up this thread too much though.

Below are two photos I took today right after a chest workout. My goal is to look like this before a workout, not after, in about six weeks. I also want to get more defined and lose that disgusting fat slathered all over my lower abs.

http://i33.tinypic.com/rctwzn.jpg

http://i36.tinypic.com/2lmp9hx.jpg


The workout consisted of:

5 sets of wide grip bench press
3 sets of closed grip bench press (also hits the tris)
3 sets of incline DB flys
1 set of fist push-ups until failure


What would you recommend for hamstrings, Mark? I'm an ectomorph and my hamstrings are practically non-existent. I work out at home so I don't have access to any fancy machines. Is the deadlift my only real choice in that case? I've been doing lunges but they seem to hit the glutes more than the hams.

I'll be posting more photos in the future if I manage to make any progress. This last week I've been gorging myself on homemade pizza, so I'm a little bloated because of all the fat, carbs and sodium. No more of that, though. Today was the last time. I'm getting back to my chicken breast beginning tomorrow.

Last year I started doing lots of dead lifts and it became a sort of obsession for a while and of course I got ahead of myself and ended up with a sciatica issue. Dead lifts work great for hams as long as you resist the urge to go heavy and keep you lower back straight as an arrow. You can tie off resistance bands to you ankle and do leg curls that way as well.

I decided to sleep off my soreness tonight and hit chest/tris tomorrow.

It seems like you just need to get your diet on the ball Mark. I know it's not orthodox and all that jazz but have you ever looked into intermittent fasting? The idea is to basically compress your eating into a certain timeframe rather than eat all day. It's not for everyone but for a number of people it can really free up some time by not having to carry around food and just get up, have coffee and go and just drink water for a while.

I'm no example of anything though because I've been really unmotivated a lot lately so it's something I've been meaning to work on. I've began making changes here and there but diet is probably the biggest that I need to work on. Riding my bike around/walking/using the bus rather than a car to get to work is something I've been trying to do (it's not possible for everyone though so I know...).



Eating only at one point during the day is the dumbest thing you can do when trying to lose weight and body fat. People that do that ALWAYS get fat. It's just the way it is.

I love when people call me asking for help always saying.
"I've only been eating at night" or "I've only been eating in the morning" and "I keep gaining weight!" Yeah, no s**t, you are!

The best way is to eat small meals on a schedule all throughout the day.

I'm starting a diet on monday. A usual day will look something like this...

Wake up (5am) - Orange Juice (6oz) and 3 egg whites OR NO CARB protein shake (45-60g) and piece of fruit.

8am - can of tuna, drained.(tuna shouldnt be consumed DAILY because of mercury content) or small plain chicken breast with NO carb Protein shake(45g)-----If not consumed earlier.

11am - Field Greens salad with low sodium and fat dressing

1pm - Broccoli and Carrots or Mixed Fruit Salad (Grapes,Strawberries,Pineapple,etc) and yogurt

3pm - 4 Hard Boiled Eggs (NO YOLK)

5pm - Low carb protein bar

7pm - Plain steak,chicken, or fish(Salmon,etc) dinner with plain steamed veggies.

9pm - If I need something, I will have a small portion of whatever I made for dinner and/or small amount of Plain Yogurt,etc.

Only will drink WATER and MILK throughout the day.

This is a basic, just rough idea of what my usual day will be like.

I'm sick of being a fatso like my brother. LOL.


MASHER

Below are two photos I took today right after a chest workout. My goal is to look like this before a workout, not after, in about six weeks. I also want to get more defined and lose that disgusting fat slathered all over my lower abs.

http://i33.tinypic.com/rctwzn.jpg

http://i36.tinypic.com/2lmp9hx.jpg


The workout consisted of:

5 sets of wide grip bench press
3 sets of closed grip bench press (also hits the tris)
3 sets of incline DB flys
1 set of fist push-ups until failure


What would you recommend for hamstrings, Mark? I'm an ectomorph and my hamstrings are practically non-existent. I work out at home so I don't have access to any fancy machines. Is the deadlift my only real choice in that case? I've been doing lunges but they seem to hit the glutes more than the hams.

I'll be posting more photos in the future if I manage to make any progress. This last week I've been gorging myself on homemade pizza, so I'm a little bloated because of all the fat, carbs and sodium. No more of that, though. Today was the last time. I'm getting back to my chicken breast beginning tomorrow.

imho I wouldn't worry too much about losing a few pounds of fat. just concentrate on maintaining/building muscle mass. this is actually the best way to keep your weight down (much better than cardio in my experience; if I do twenty all-out leg presses that burns calories throughout the next few days). muscles burn calories 24/7, it's almost like jogging 24/7. cardio is good for your blood pressure i guess.

imho I wouldn't worry too much about losing a few pounds of fat. just concentrate on maintaining/building muscle mass. this is actually the best way to keep your weight down (much better than cardio in my experience; if I do twenty all-out leg presses that burns calories throughout the next few days). muscles burn calories 24/7, it's almost like jogging 24/7. cardio is good for your blood pressure i guess.

I agree, cardio is a waste of time.

imho I wouldn't worry too much about losing a few pounds of fat. just concentrate on maintaining/building muscle mass. this is actually the best way to keep your weight down (much better than cardio in my experience; if I do twenty all-out leg presses that burns calories throughout the next few days). muscles burn calories 24/7, it's almost like jogging 24/7. cardio is good for your blood pressure i guess.


Agreed. Intensive weight training and a solid diet render cardio useless and even detrimental.

Cardio isn't bad, you just need to forget hamster "cardio". Think of things in terms of conditioning and work capacity. What I mean is, don't go to a gym and act like a hamster on some treadmill for 30 mins. Instead go find a hill nearby you and do some hill sprints. Get yourself or make a sandbag and do various drills. Get a dumbbell and do high rep snatches and swings. You'll be conditioning your whole body to work and push through fatigue.

You guys need to stop worrying about "looking good" and think about how you perform.

I do not agree that cardio is worthless; since increasing my cardio regimen I have dropped >30 lbs since the beginning of this year. Neither is it a waste of time, where I live it is possible for me to drive a few minutes to a park reserve and have a leisurely hike in an idyllic landscape. Hamster cardio does suck, but there's no reason to do that when there are other options available.

Imho, weight training and cardio together is the optimal situation. I'm sure there is considerable variation in effects from person to person anyway.

I do not agree that cardio is worthless; since increasing my cardio regimen I have dropped >30 lbs since the beginning of this year. Neither is it a waste of time, where I live it is possible for me to drive a few minutes to a park reserve and have a leisurely hike in an idyllic landscape. Hamster cardio does suck, but there's no reason to do that when there are other options available.

Imho, weight training and cardio together is the optimal situation. I'm sure there is considerable variation in effects from person to person anyway.


Yup, without cardio you become a meat head who cant run a mile. For fat burning cardio helps but is nothing compared to resistance training.

BUT....... Running even a mile every other day will give you a huge boost in your over all conditioning and energy. Like Georgie said, your performance.

Yesterday's workout:

Standard Flat bench presses, 4 sets light weight (155 lbs) for reps to failure.

Incline bench presses 4 sets (on the smith machine) 175 lbs.... Reps to failure.

I then used a new machine I have never used before made by a company called "Keiser". It was a seated bench press machine that uses a quickly adjustable air piston.

Check it out here: http://www.keiser.com/products/air350/chestpress.html

The beauty of the machine is you can press 180 lbs for the positive part of the rep and with the quick press of a button jack up the weight to 240 for the negative part of the rep....A huge advantage for strength building that just isn't possible to do alone with any other machines or free weights. 2 HARSH sets on that.

Then I did 3 sets on the keiser tricept press machine.... same principle.

4 sets of tri push downs drop sets each time (fucking pump is sick on tri drop sets)

3 sets of side arm tri presses with a 30 lb dumbell.

For good measure I threw in one set on the peck deck 170 lbs.

I must have done 8 sets of lateral raises with 10 lb dumbells for my delts in between all my other exercises.

Then 20 mins in the dry sauna

This is not at the same gym I was talking about earlier in the week. I joined another gym by my home too....A testament to how fucking serious I am about changing things.

and yes I do feel better, but I'm still a fat fuck.

No cardio, I am saving that for today, I was pressed for time last night.

Yup, without cardio you become a meat head who cant run a mile. For fat burning cardio helps but is nothing compared to resistance training.

BUT....... Running even a mile every other day will give you a huge boost in your over all conditioning and energy. Like Georgie said, your performance.

You can get the cardio benefit while weight lifting if you take short breaks between sets, 30 seconds or so, to keep the heart rate up. This can be hard to do at a gym if it's busy though.

When I first started working out I was told I should do 15 - 20 min of cardio before my workout as a warm up. But all it did was make me tired so my workout suffered. So after a while I decided to do cardio on my rest days instead. Worked out better, so I just dropped it entirely.

When I say it's a waste of time, yeah compared to weightlifting it is. Ever notice that the cardio machines have a bunch of fat people reading magazines and the aerobics room has a bunch of fat women looking embarrassed and the weight room everyone is in shape, there is a reason for that. Cardio is a waste of time.

You can get the cardio benefit while weight lifting if you take short breaks between sets, 30 seconds or so, to keep the heart rate up. This can be hard to do at a gym if it's busy though.

When I first started working out I was told I should do 15 - 20 min of cardio before my workout as a warm up. But all it did was make me tired so my workout suffered. So after a while I decided to do cardio on my rest days instead. Worked out better, so I just dropped it entirely.

When I say it's a waste of time, yeah compared to weightlifting it is. Ever notice that the cardio machines have a bunch of fat people reading magazines and the aerobics room has a bunch of fat women looking embarrassed and the weight room everyone is in shape, there is a reason for that. Cardio is a waste of time.

Your personal trainer must have gotten his certification in a cereal box. Always save cardio after your weightlifting session or even on another day. 15-20 mins will in fact tire you out. I would have just warmed up for weightlifting by doing the actual movement but with a light weight. Then after the session do your 30 mins or whatever.

I still stress that people get away from machines. Can you perhaps do jump roping anywhere in the gym? You will be humbled.

A lot of factors for the fat people on machines. What is their diet like. Do they ever mix things up and challenge themselves or just sit around for a light 30 mins. I recall seeing the same fat fucks for almost a year at the first gym I went to who were always fat fucks even though by the time I left I was down almost 50lbs (sadly I'm back up almost that much again - just this time with more muscle).

Anyway, Mark, have you considered dropping the going to failure stuff and doing some low rep high weight training? i.e. 3x3. Warm up a bit and then 3 heavy sets of 3 reps.

That going to failure almost sounds like what that guy Mentzer (I think was the name) used to talk about but I'm pretty sure it was very infrequent with many days of rest. High Intensity Training?

Either way maybe consider 1 day of low rep and high poundages to keep your strength up and the others high rep days for your strength endurance. Then again you're the personal trainer here so who am I to talk.

For those of you who bench, make sure you make plenty of time for doing military presses to balance out the pushing you do. Benching is notorious for destroying flexibility/rotator cuffs/etc when not balanced out. I also hope you guys find some time in your back workouts to add in some extra work for rear delts which tend to get underveloped. If you're in a gym, face pulls are a great addition to the end of your back workouts.

YouTube - Face Pull

I also hope you guys find some time in your back workouts to add in some extra work for rear delts which tend to get underdeveloped.

Upright rows work well for that and are also good for traps and biceps. I usually take a bar and do 5x5 at a heavy weight.

For those of you who bench, make sure you make plenty of time for doing military presses to balance out the pushing you do. Benching is notorious for destroying flexibility/rotator cuffs/etc when not balanced out.

I guess I'll chime in since I know more about physical fitness than anyone on the planet.

Strength and muscles are good. In the old days( I asume it's the same today) you would work your muscles to fail....and then continue.

Lets use the bench press as an example. (Free weights btw, weight machines are for fags.) You need a workout partner to do this. You're going like mad benching say 150, doing as many reps as you can until you can't go any further. Then, at the point of fail, your workout partner quickly takes about 30 to 50 pounds off the weight bar and you again go like mad pressing until fail. You can do this with all muscle groups, not just chest.

This kind of weight training really pumps you up, as ahhnold would say. You get a lot of muscle mass and strength from this type of workout. You can play football, box, wrestle, mma, pretty much anything requiring strength...and you will overpower your opponent if he isn't working out the same way.

But there is a problem. Weight lifting this way is so arduous and so severe that it does joint, ligament and tendon damage that won't hit you until later in life. You don't feel it when you're young and strong but get past 40 and I guarantee you won't work out this way. You won't want too.

So all you young guys who think you're indestructible....you're not. I'm not saying don't lift and don't get strong, do what you think is best for your situation. Alls I'm saying is be careful cuz you gotta live with those joints for the rest of your life.

Going to start taking riding lessons again though, which is already $200-$400 a month, depending on how far I want to travel for them.

As a former trainer and exercise rider I can assure you that most ranches will train you on the job. You wont start off riding the races but you should be able to get an exercise job on a TB ranch. If you work out they will move you to the track and then eventually let you race.


I want to look beautiful, be strong enough for the racehorses,

Be prepared to deal with a great deal of sexual harassment ( not the nice kind, the rough kind) and even assault by the male riders, trainers and exercise riders down to the lowly wetback stall cleaners. Been there, done that. Men in the horse industry tend to be fairly anti female anyway and since most of these ranches and tracks employ beaners who have an attitude, dont expect any support or sympathy if one of them tries to bend you over a bale of hay or corner you in a stall.

DO NOT be friendly to any of the wetback grooms, riders or stall cleaners.
Even being nice once or saying hi is an invitation for rape by these creepy grease balls. They think that any woman who does not tell them to " fuck off" wants to have sex with them.

Be prepared for other riders to do things to get you hurt,I am still dealing with injuries I received when a wetback allowed a stud to mount the mare I was galloping. Also the level of animal abuse in the racing industry was more than I could stand to witness.

I guess I'll chime in since I know more about physical fitness than anyone on the planet.

Strength and muscles are good. In the old days( I asume it's the same today) you would work your muscles to fail....and then continue.

Lets use the bench press as an example. (Free weights btw, weight machines are for fags.) You need a workout partner to do this. You're going like mad benching say 150, doing as many reps as you can until you can't go any further. Then, at the point of fail, your workout partner quickly takes about 30 to 50 pounds off the weight bar and you again go like mad pressing until fail. You can do this with all muscle groups, not just chest.

This kind of weight training really pumps you up, as ahhnold would say. You get a lot of muscle mass and strength from this type of workout. You can play football, box, wrestle, mma, pretty much anything requiring strength...and you will overpower your opponent if he isn't working out the same way.

But there is a problem. Weight lifting this way is so arduous and so severe that it does joint, ligament and tendon damage that won't hit you until later in life. You don't feel it when you're young and strong but get past 40 and I guarantee you won't work out this way. You won't want too.

So all you young guys who think you're indestructible....you're not. I'm not saying don't lift and don't get strong, do what you think is best for your situation. Alls I'm saying is be careful cuz you gotta live with those joints for the rest of your life.

They are called drop sets, They do indeed flush the muscle with TONS of blood. I think they work best for certain muscles and not so good for others. Its hard to do lets say pull ups that way for example, you would be hard pressed to find a better lat workout than wide grip, old fashioned pullups.

But yes I always do a few sets of drop sets for bi's and tri's, and usually quads too.

You can get the cardio benefit while weight lifting if you take short breaks between sets, 30 seconds or so, to keep the heart rate up. This can be hard to do at a gym if it's busy though.

When I first started working out I was told I should do 15 - 20 min of cardio before my workout as a warm up. But all it did was make me tired so my workout suffered. So after a while I decided to do cardio on my rest days instead. Worked out better, so I just dropped it entirely.

When I say it's a waste of time, yeah compared to weightlifting it is. Ever notice that the cardio machines have a bunch of fat people reading magazines and the aerobics room has a bunch of fat women looking embarrassed and the weight room everyone is in shape, there is a reason for that. Cardio is a waste of time.

I think its due more to these fat fucks going home and eating bon bons and drinking coca cola. Not to mention, have you ever seen how those people do cardio? Certainly a waste of time. walking on a treadmill is no better than walking around in your house.

Cardio thru fast twitch muscle stimulation like you are talking about is great for strength and muscle endurance, much like wind sprints or mountain climbers are. BUT it has almost NO slow twitch muscle stimulation at all. These muscles when trained properly will increase your body's ability to use oxygen more efficiently and give you LONG TERM endurance as oposed to fast twitch muscle endurance. Any one who has trained for both knows this for sure. I am assuming you are young and have a great metabolism as this is the common thing I hear from those guys, "I get all my cardio thru weights". I used to say the same exact thing in my youth, and why not? I was shredded from it.

Im not saying you are wrong, I certainly do weight bearing cardio via drop sets, 20 second rest periods etc....But if that's all you do I can show you 100 house wives at both of my gyms who could run circles around you for miles. You need both for over all cardio. Otherwise like i said before, you will end up being a muscle guy with explosive power who cannot run a mile without being winded.

What do you guys think about HIIT cardio? I tried it once and it was brutal.

What do you guys think about HIIT cardio? I tried it once and it was brutal.

I think it kicks my ass and burns fat like a motherfucker. It also has the benefit of bringing your red blood cell count WAY up.

Once I get my muscle weight up I will be doing plenty of variable intensity cardio.

Good Shit

Sadly, that diet plan is definitely in play now, BUT I have a serious condition I've been diagnosed with that will keep me from being like the ole big guy Masher I once was. I'm actually terrified every day because of this friggin thing.

Let's put it this way...

I'm the youngest guy in this doctor's office by 30 years every time I'm there. It really f'n sucks bad. I've had a lot of trouble dealing with this problem and have been scared to tell people what it is and the severity of it because of many different valid reasons. Those of you on here who do know me, PM me, call me or hit me up on Skype and I'll let you know what's goin' on.




MASHER



PS
Faust:tard:, give baby bro a call!

Im pretty sure tomorrow is 2 weeks from when I started this thread. I will post pics and stats tomorrow.

The breakdown......

As of today I am 1 pound heavier than when I started. I have not had my body fat tested as of yet but it is obvious that it has gone down, not as much as I had hoped, but I feel much better. 196 pounds today. and I am feeling pretty jacked already. My increase in muscle size has been commented on by just about everyone and my joints feel MUCH better.

I am going to say that I have gained about 3-4 pounds of lean mass. That is not including the water that all weight lifting causes the muscle cells to retain.

I have been a psycho about my training and today was testament to that.

Today's workout.......

Incline bench presses, 155 lbs, reps to failure. 2 sets.

Incline bench presses on the smith machine 205 lbs, reps to failure. 2 sets.

Peck Deck machine, 120lbs, reps to failure. 6 sets.

Hammer strength dip machine (this machine is a fucking killer) 185 lbs, reps to failure, 4 sets.

Hammer strength forearm grip machine, 125 lbs, reps to failure. 3 sets.

Tricept push downs (straight bar) 130 lbs, reps to failure. 2 sets.

Tricept push downs (single arm) reverse grip, 40 lbs, failure, 3 sets on each arm.

Tricept cross body single arm dumbell raises, 25 lb dumbells, (getting tired at this point) 3 sets on each arm.

Then I left that gym and went to the other one......

Abs.....

Used a rather nasty crunch machine called a nautilus one for 3 sets until my abs burned so bad that I couldn't stand up for a min. See this machine here: http://www.nautilus.com/nautilus_brand_commercial_equipment/commercial/commercialproducts/one/core/prdcdovr~S6ABC/Nautilus+One+Abdominal+Crunch.jsp

4 sets of twisting sit ups, feet locked under dumbbells.

4 sets on the horizontal rotary torso machine (you have never seen this machine, my gym is the only one that has it that I know of) This machine will wreck you.

3 sets of side bends on each oblique with 80, 100, then 120 lbs.

Then I ran 1 and 1/2 miles, did the row machine for 5 mins and, finished with another 5 mins on the heavy bag.

I'M BEAT THE HELL UP RIGHT NOW.........Check back tomorrow for pics and results of the past 2 weeks.

Im pretty sure tomorrow is 2 weeks from when I started this thread. I will post pics and stats tomorrow.

I'M BEAT THE HELL UP RIGHT NOW.........Check back tomorrow for pics and results of the past 2 weeks.

Pleasez, no pics, man. And I'm not really interested in your stats either.

But all is not negative. Some of the training exercises you are doing are mildly interesting. But try and keep it less of a Mark Fest, ok? Barring that you might consider asking admin to change your name to Mark Fest....instead of Mark Faust.

2 weeks is too short. 3 months is a good rule to see real changes.

Keep it up, Mark. I'm genuinely interested in your progress. Your last post reminded me what intensive means.

Steve B and Georgie have a point, perhaps I should wait a while before posting pics of my progress.

Leg workout yesterday.....

4 sets of leg extensions

4 sets of standing leg curls

6 sets of leg presses

4 sets of calf raises

2 sets of seated calf raises

4 sets of hip abduction

4 sets of hip ADDuction

3 sets on the glute kick back machine

TONS of lunges

finished up with 1.68 miles on the life fitness eliptical set on "random".

1.25 mile run on the treadmill.

I am feeling this workout today.

OK, it has been 3 weeks and I look and feel like a new person.

I started out at 195 lbs, 17% BF, and always tired.

I am now at 203 lbs naked today, 11.6% BF and I can run 3-4 miles without my heart rate going past 150.

This means I have lost about ten lbs of fat and gained a whopping 18 lbs of water, blood, and muscle.

Keep in mind that I am spending an average of 3 hours a day in the gym.

I am dieting

and I am working out 6 days a week.

I want to post pics but I will get a whole host of assholes jumping down my back if I do most likely.

Post some damn pics, Faust.

Losing almost 6% BF in three weeks and gaining lean pounds at the same time can be achieved only by a select few.

I want to post pics but I will get a whole host of assholes jumping down my back if I do most likely.

one possible way around this dilema is maybe people could request pics via pm. this ensures you are revealing your body only to those who truly appreciate it.

Post some pics Mark, I'm curious about this transformation of yours.

Ok I woke up and snapped a shot of myself this morning. This is me at 205 lbs and about 13.0 % bf. (I have broken my diet for about 5 days now and eaten everything in sight, minus the junk of course I also have been doing just enough cardio to keep my stamina up....). You can see that it is a major improvement over where I was 4-5 weeks ago. My upper abs are actually a little visible and I am getting strong as an ox too.

I have decided that I am going to eat more and cut my cardio down by 1/2 or more to gain weight faster (muscle weight). I plan on doing this clear up to spring at which point I will diet hard and run 3-5 miles a day.

Oddly enough I seem to be able to put on muscle much faster now compared to when I was in my 20's. So I will beef up and see if I can hit an all time record size for me personally. I realize that eating more and running less will bring my BF% up a bit for some months but I would really like to see how big I can actually get in this stage of my life.....So fuck it, I will shred the fat off starting mid Feb. The ultimate goal is to be 220 lbs, with a bf% in the single digits by the end of May, just in time to show off my hard work (grin).

I suppose I will do periodic updates on this thread to show you all what I am up to. I am really enjoying morphing myself and using this trial and error diet/cardio thing to do so. I recommend everyone here start your routines now to maximize your results by summer.

After having a c-section, my lower abs are so weak and flabby, that even when I do crunches I feel nothing is touching them. Any help would be greatly appreciated. Even though I don't follow any Hollywood notion of what I "should" look like (meaning, anorexic and too muscular), I feel my body image is in the negative. Thanks!

I suppose I will do periodic updates on this thread to show you all what I am up to. I am really enjoying morphing myself and using this trial and error diet/cardio thing to do so. I recommend everyone here start your routines now to maximize your results by summer.

Before and after like that in 4-5 weeks is serious fuckin' progress. Congratulations. Raw proof of what gains are possible in even such short time, should be incentive to anyone's neglected personal fitness plans.

Amazing transformation, Faust. You ought to start your own website.

Here's another amazing transformation:

http://www.johnstonefitness.com

There seems to be that markus ruhl thing going around. By next summer Mr. Faust will be ready for show.

OK 11-22-09, 210 lbs, 11.2% body fat. This is me cold before my workout. I am def leveled off. I am sure in a few months I could hit single digit BF%, but I am going on vacation in a few days and I guess this is as good as its going to get for now. When I get back from my vaca I am going to start eating more and not worry so much about my body fat....Like I said in previous posts I will worry about that after the winter.

I tested a few of my strength max's.....I can put up 315lbs on the flat bench once alone and twice with a minor spot. Oddly enough I can do it twice alone on the incline bench. I am curling tremendous weight right now...135 lbs on a straight bar FOR REPS OF 5-7....for those that dont know, thats sick weight for a guy my size. I have very long arms as you can see, and it hurts all of my max's. I am shoulder pressing 135 standing as well for reps of 10-12. Leg pressing an easy 315 for reps over 10. now for the real sick part..... I tested my grip and I can squeeze 230lbs with my right hand and 225 with my left....The average adult male grips 80-90 lbs. I could literally break bones with my grip right now.

I am running 3 miles just once a week. The cardio was really killing my gains before.

OK 11-22-09, 210 lbs, 11.2% body fat. This is me cold before my workout. I am def leveled off. I am sure in a few months I could hit single digit BF%, but I am going on vacation in a few days and I guess this is as good as its going to get for now. When I get back from my vaca I am going to start eating more and not worry so much about my body fat....Like I said in previous posts I will worry about that after the winter.

I tested a few of my strength max's.....I can put up 315lbs on the flat bench once alone and twice with a minor spot. Oddly enough I can do it twice alone on the incline bench. I am curling tremendous weight right now...135 lbs on a straight bar FOR REPS OF 5-7....for those that dont know, thats sick weight for a guy my size. I have very long arms as you can see, and it hurts all of my max's. I am shoulder pressing 135 standing as well for reps of 10-12. Leg pressing an easy 315 for reps over 10. now for the real sick part..... I tested my grip and I can squeeze 230lbs with my right hand and 225 with my left....The average adult male grips 80-90 lbs. I could literally break bones with my grip right now.

I am running 3 miles just once a week. The cardio was really killing my gains before.


nice pecs. don't worry too much about body fat. grow in some chest hair and don't shave your pubes. if you can ultimately work out just once a week for an hour, you will maintain and even build on your strength - it just takes that little amount.

George I saw your photo that time you posted it.. You're pretty chubby and out of shape. Why are you giving work out advice?

Or are you just here to try to hit on guys ?

George I saw your photo that time you posted it.. You're pretty chubby and out of shape. Why are you giving work out advice?

Or are you just here to hit on guys ?

varg, why don't you comment on my vision of the future of white nationalism (as presented in the strategy section)?

George I saw your photo that time you posted it.. You're pretty chubby and out of shape. Why are you giving work out advice?

Or are you just here to try to hit on guys ?

Well, it is kind of a gay thread

nice pecs. don't worry too much about body fat. grow in some chest hair and don't shave your pubes. if you can ultimately work out just once a week for an hour, you will maintain and even build on your strength - it just takes that little amount.

At some point in bodybuilding the hair on arms legs, etc. stops growing or just dies off. It does and I can't find an explanation anywhere. I've been working on my forearms every day since having started in april, they're as close to "shredded" now as your average mesomorph is gonna get short of sucking down steroids for a year. I noticed that the surrounding hair looked a little thinned, so last month I ripped off a few patches around mid-arm and it hasn't grown back in since, I felt no sensation either. Now unless people will think I have mange...it's all gotta go.

How tall are you, Faust?

Very nice vascularity in the arms, considering the shot was taken pre-workout.

How tall are you, Faust?

Very nice vascularity in the arms, considering the shot was taken pre-workout.

I'm 6' and 3/4" in bare feet

Inspirational!

I'm planning to join a gym soon. I'll have to find one where there aren't many groids though as being surrounded by sweaty boons would annoy the hell out of me.

I've always been a naturally strong man, without having worked out - I hope that is an indication that I can develop some nice muscle mass. I think it is important to be in good shape so that you can defend yourself when the need arises; it also makes you look more intimidating which might dissuade any boons or spics from attacking.