my favorite shoulder exercise, arnold dumbell presses.

http://www.bodybuilding.com/exercise...dumbbell-press

fuck ya good all over workout tonite

incline barbell bench. cable row. flat barbell bench. wide paralell grip pulldowns. squats

dam have not done incline barbell bench for ages
what can u do on that ?

it was actually my first time ever doing it. only did about 215 because it took like 6 sets before i got a feel for it. i almost think i might be able to do more on that than regular bench?

That is common. I personally cant, but I hear a lot of people do.

chest today
pin press, bench , and lying down bench

Today is refeed day... Its sorta weird. I'm not craving junk food right now. I'm craving quinoa and blueberries.

Shit that's weird
I feel like steak and carbs
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i just had a mcflurry. and it was phenominal.

I actually had a craving for McDonalds after the gym. Got myself a double 1/4 lber..

Its weird.. My strength and energy didnt really go up much if any at the gym. I had about 200 grams of carbs in the 3 hours from when I woke up till I went to the gym. I had a pretty crazy pump going on though.. haha
I've heard that coconut does have "energy" fats so maybe the fats were keeping me going when I was low carbing it.

I'm thinking I'm gonna do a refeed meal once a week and a refeed day twice a month. See how things go doing that. I do like the results I'm getting so far but things could change in a couple weeks and then I'll just have to adapt to keep the gains coming.

Whats a "refeed"?

dam, kinda tempted to try incline bench now, wonder what i can do

whole wheat pasta ftw. also, fry up a bunch of ground beef and throw that in your sauce.

I premake huge batches of Tuna and Pasta mixed together and just eat that shit all day. Then eat beef for dinner.

Berz out.

sicckk im going the opposite way i wanna lean and shred down so i just have oranges or a apple for breakfast and go to the gym

HOOOOLLLLYYYYY SHIT YOU FUCKED IT UP! :haha:

Happens all the time I usually catch it though haha. Its that damn I.

Berz out.

hahahaha Definitely sig worthy to me

hahahaha:haha:

just had a massive breakfest
6 eggs
then had shower
just made, 800ml homo milk , cups of oats, 1/4 goji berries , 5 scoops peanut butter , Europe's best raspberries and some protein powda

what do you do for work? how do you have the time and the money for all that haha

I was wondering the exact same thing. Do you work graveyards or something?

Motherfucker lives at home and is a Gigolo on the side.

Berz out.

haha
i live in a tent that is how i afford all my food

Its all about prioritizing your money and time management.
I bet there are quite a few people on RS that spend more money eating out per day then hal0g0d does on buying food. When I used to go drinking every weekend I'd spend anywhere from $100-300 a night at the bar. For $100 a week I could eat a lot of food.
Spending an hour or two once a week prepping food goes a long way to making it easy to take in a lot of food too.
Especially when buying the "cheaper" cuts of beef it helps to marinate them for a couple days. I have also found cutting them in strips against the grain helps make them more tender. Buy a couple kg and do that on a Sunday. Throw it in the freezer bags and throw them in the freezer. Always keep 2 days in advance in your fridge. The rest stays in the freezer. Buy veggies and chop them up. Portion them up into bags for each day. A slow cooker is great for cooking stuff while you sleep.
Stuff like that just makes it easy to do what you need to do.