like mike pulcinella says
only 6 - 7 food works for making best leanest body ever
1. banana
2. tuna
3. brown rice
4. white egg
5. sweet potatoe
6. oat meal
7. chicken breast

just eat those everyday then ull prob be so ripped lol

thanks hud, my lats have always been a strong point for me

I find this helps to focus on form: imagine that there is an orange sitting in between your shoulder blades, and each time you to the concentric motion, squeeze that orange with your shoulder blades. That really helps focus the lats.

At my best, my lats grew a bit, but they were always these two round 'plates' coming down behind me. Not huge fucking cobra wings like halogodv2 :lol

This is the only pic I have of my back, when I was probably near my peak level of fitness in 2008:

just got back from doing back and biceps,
all i did for back was dead lifts 7 sets, and weighted pulls ups and some cable rows, not magic or anything simple stuff that will make your back grow, then threw some biceps in at the end

when you do lat and actually many back exercises try to focus on pulling your elbows down or back. not pulling your hands down or back. if you focus on pulling your elbows, you will pull more with your back than your arms. i dunno its kind of hard to explain.

like pretend you dont actually have forearms or hands, you just have weights tied to where your elbows are and thats what you're trying to move.

and when you do chins, focus on bringing your elbows down to your sides, as opposed to bringing your hands to your chin.

yeah trying to explain back excersises is hard you kinda just have to get it yourself

yea. once you get the feeling its like "oh yeaaaaa thats how you do it!"

the green faces is meant to be dumbed down. cause people will tend to cheat on their diet if you don't keep it simple. "so easy a caveman could do it"

without dietary fats, your body will hold onto the fat stores. you won't be "ripped". if you only eat those foods, say goodbye to your testosterone.

Had a good workout today. Week 2 is over! Adding to my log now.

I wasn't supposed to, but I added a few sets of some calf work. I always had decent calves from my cycling days, so I'll keep working on them. Just about everyone else at the gym has huge puffy creatine chests and skinny chicken legs ;)

Anyone have gastric problems with weight gainers? I'm thinking about getting off it do to the amount of gas I get after taking it. I'm probably just going to search up some high calories shakes to make instead.

Been pumped on goin to the gym all day today at work. now that Im home, I realize that since I work for myself I forgot its a stat. so the gym is closed tonite.

Guess Im goin for a run..

fitness world open till 11. woo hooo!
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I'm at the point where I am actually disappointed that I have to take 2 days off every week :(

But it's specifically designed that way for recovery, so...

Just got my order from BB.com. Got a free jar of "Essential AmiN.O. Energy" which is an amino acid drink with citrulline, caffeine, and beta alanine. Would make a perfect replacement for drinking Coke Zero, but there's a bit too much caffeine in it (about twice as much as Coke)

Will probably try it before my next workout, maybe in combination with the pre workout shit I already have that does nothing. At least this stuff has enough Beta Alanine to give the tingle.. The other stuff doesn't do shit even with double dosage.

I also like how they say how much caffeine is in each scoop. That is really important to me, and I wish everyone would do it. I took a pre-workout supp before, and had a caffeine overdose/anxiety attack which affected me for weeks if not months.

^ how much does shipping cost for you spup

This order was 20 lbs, and cost around $90 by FedEx, or $60-70 by regular post. I have used regular post before, and it takes almost a month. That's fine when I don't need the stuff right away, but this time I did :)

Even though the shipping costs effectively 1/3 the total order, it's still WAY WAY WAY cheaper than buying locally. Everything is at LEAST twice the price here. Usually 3X or more.

so Pre workout supps would cost about $100 in HK?

I can check, but most likely. The last thing I checked prices on was Glutamine, and it was $55-68 USD for a 1000g bottle, depending on brand. I just bought one from BB.com for $25

so I went to the track/football stadium to run tonite

ran 5k with two sets of stadium stair sprints every 2.5k.

actually felt pretty good and was sorta fun. and took less than 25 minutes total. i might do it weekly for the next month or 2 until it gets too cold. with more stair sprints too for sure.

legs and calves were burning like crazy after the second group of stair sprints, i guess i havent run much since last soccer season. which is good since next season starts next week. hah

what kinda work you do in HK? you use to live in BC?

I don't work in HK. Yes I am from BC

dude did you buy the hydrolized whey ^^^ is that why you got the free jar

Yup, I figured it was worth checking out due to the free product which I was also interested in checking out :)

BTW I have gained about 4.5 lbs already. Although I'm sure much is water since I am way more hydrated than I was before I started training. Since I'm starting from just about zero, I guess 1 or 2 lbs per week should be somewhat expected for a while at least :)

yeah that will deff happen

definitely. the most progress (weight wise) I made was during the first 6 months of getting into the gym while muscles hardened up. when everything goes from squishy to dense as a rock is awesome. then it gets a little harder. hah.



A point about that is all the people who say "Ive been working out for 8 months and blah blah blah." I dont think people realize how LONG it takes of fucking hard work to really get good progress. I would say its EASILY a FULL YEAR of heavy lifting before your body starts to learn what the gym is about. I remember even 9 months ago, when I thought I was working hard and shit, it wasnt anything compared to now.

Id say in all honesty, unless you're a lucky genetic freak, for most of us, you havent done shit in the gym unless you've been there full time for 2.5 years straight. I think thats around the time when you start to not just look like you've been working out abit, but actually start to look like you're serious about it. That will be next Spring/Summer for me. Im interested to see what happens. I mean, how many real big body builders or power lifters do you see in their 20s? Theres a few who started as teens, but the majority of big guys are in their mid 30s.