Create an account


Thread Rating:
  • 0 Vote(s) - 0 Average
  • 1
  • 2
  • 3
  • 4
  • 5
Pumping Iron etc

(09-10-2019, 01:30 PM)SkiMask Wrote:
(09-10-2019, 11:29 AM)Junglist Tactikz Wrote: Your soreness is normal. You should have waited to do Push pull until you had a routine going. Just stick to an old school routine till you get past the DOMS. I remember mentioning that. If not, then I apologize. Here's a good split for a beginner to use. I rest on the weekends, if you do not, and start on a Sunday, then adjust accordingly. Add ab work in whenever you want, depending on your time constraints. Rest days do not do any muscle work. Light cardio is fine, but you do not want to go mad strenuous. You can also do cardio on your lift days if you feel up to it...

Monday: Legs
Tuesday: Back/Bi's
Wednesday: Rest
Thursday: Chest/Tri's
Friday Shoulders
Sat and Sunday: Rest

Do this for 3 weeks, then go to a more specialized routine, like a Push/Pull or PHUL. Also, get some elbow compression sleeves and neoprene knee sleeves. Your joints will thank you. Your lack of arm extension is normal. Best way to get through that is to keep pushing and lift. Drop weight a tad though. And stretch, stretch, stretch...

EDIT: YEP, re-read my very first reply on page 1.

Still, good that you're getting out there. But do not RandR it, or you're gonna be right back at square 1 with the soreness...
You did and no need to smear my nose in it. LOL we both knew this was coming. So in this instance you would still return and fight through the existing soreness and just reduce the sets/resistance but still fight through, correct?

Or would you avoid arms altogether tonight?

There was really no other way to ease into this as I'm a fuckin couch potato and it hurts to try and touch my toes. So yeah...I can try and isolate more but it's just gonna hurt no matter what I do. I just want to get in, stretch, do a routine and repeat a few days a week until I can build up THEN can push more weight and variety.

So since I have no soreness in the pecs, back, legs I might work them tonight and give my arms a rest if I follow your strategy above. I know you rest muscle groups for more than every other day and it looks like you rest them each almost 4 days before targeting again.

So I could put the same strategy to practice but work the other areas versus heading back to dips and pulls because again no matter what I do, its gonna fuckin hurt for a few weeks regardless.

HAHAHAHAHA not smearing at all. Just clearing up my own confusion broski. Believe me, last thing I want to do is be discouraging.

If today was my arm day, I would work arms. Trying for the same amount of sets, but with slightly less weight.
You have to go in with a plan. don't just pick any old day to work any old thing. Stick to a routine. If Tuesday is arm day, then it's arm day, not 'what isn't sore' day. I took a couple months off recently (which is also why I'm not taking creatine), and am 3 weeks back in. I follow that exact old school routine TO THE T as way to get back in the groove, then I specialize by adding dropsets, supersetting, etc. This is my old school routine. I switch shoulder press with Arnold Presses every other week. I don't add abs to the routine. I just do cable crunches, let raises and side raises with a 45lb plate 4 sets to failure. Cardio is a 20-30 minute steady state session every day. Once I get through those first 3 weeks, I start mixing things up after every 2 weeks.

[img]data:image/png;base64,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[/img]

hmm gonna try and fix that

[Image: YXIOB5g.png]
Reply

(09-10-2019, 02:00 PM)Buchanans Wrote: I inadvertently did a full day fast on Saturday. Went out dove hunting and didn't bring any food because I was intending to IF till lunch or afternoon. Anyways must or ran over some pointed trash that a scumbag dumped out in the desert because I put a small hole in my front diver side  tire.  Had to waste a bunch of time getting that fixed and just ended up being busy with that and hunting that I just put off eating. BTW Ski the tire shop charged me $15 for a patch not a plug.  But it really wasn't as hard as I thought it would be to put off eating. Must of drank 6-7L of water though. The scale was minus 5lb when I got back? I was like what the hell, it was dove hunting I mean I walked around a little but not like I do with quail or other hunts. Granted half of that weight comes back real quick when you eat but damn did that have an impact.

And no I didn't truly have no food with me. I keep an emergency stash in the truck and I'm pretty efficient in turning shotgun shells into consumables.

Yea its weird when you arent paying attention how insignificant food is.

You would know better than me but its the rule of 3s right?

3 hours to make shelter, 3 days to get water, and 3 weeks to get food.

People really have a fucked up idea about food. Like when theres a snowstorm predicted on the news you go to the supermarket and all the bread, milk, Hotpockets, and Doritos are gone. Its incredible to me how people just dont realise how much they dont need food. Its like a drug. Like a heroin addict scared of being dopesick.

Go look at pictures of people during the 20s. Not a SINGLE fat fuck anywhere.

Calorie restriction has been linked to so many health benefits I wont even bother putting up the links.
Reply

(09-10-2019, 09:46 PM)MACK IS GOD Wrote:
(09-10-2019, 02:00 PM)Buchanans Wrote: I inadvertently did a full day fast on Saturday. Went out dove hunting and didn't bring any food because I was intending to IF till lunch or afternoon. Anyways must or ran over some pointed trash that a scumbag dumped out in the desert because I put a small hole in my front diver side  tire.  Had to waste a bunch of time getting that fixed and just ended up being busy with that and hunting that I just put off eating. BTW Ski the tire shop charged me $15 for a patch not a plug.  But it really wasn't as hard as I thought it would be to put off eating. Must of drank 6-7L of water though. The scale was minus 5lb when I got back? I was like what the hell, it was dove hunting I mean I walked around a little but not like I do with quail or other hunts. Granted half of that weight comes back real quick when you eat but damn did that have an impact.

And no I didn't truly have no food with me. I keep an emergency stash in the truck and I'm pretty efficient in turning shotgun shells into consumables.

Yea its weird when you arent paying attention how insignificant food is.

You would know better than me but its the rule of 3s right?

3 hours to make shelter, 3 days to get water, and 3 weeks to get food.

People really have a fucked up idea about food. Like when theres a snowstorm predicted on the news you go to the supermarket and all the bread, milk, Hotpockets, and Doritos are gone. Its incredible to me how people just dont realise how much they dont need food. Its like a drug. Like a heroin addict scared of being dopesick.

Go look at pictures of people during the 20s. Not a SINGLE fat fuck anywhere.

Calorie restriction has been linked to so many health benefits I wont even bother putting up the links.
I just dropped down from approximately 2200 to 1500 in the past few days. Once I get used to that I am going to do an IF. I eat right now between 8 and 6, and I'm going to drop down to between 10 and 6 next week. I've done IF before and yes, the ways it works on your mind and body are too much to count. It's great having your mental faculties kick up a notch...

With 1500 calories a day, obviously I'm not going to hit my macros, and that's fine. I'm going to burn off some fat while maintaining muscle, or losing a little bit of muscle. Then in a month or so, I shock my body all over again. Weights will be an attempt to maintain strength. I'll also begin doing single muscle group days instead of two at a time. Legs, Back, Chest, Arms, Shoulders and throw some cardio and ab work in there where I can...

How you feelin today Ski?
Reply

(09-11-2019, 12:48 PM)Junglist Tactikz Wrote: How you feelin today Ski?
Much better, but I took Thursday off too and just put in the road work instead.

That dildo of a trainer also put me off a bit too when they sort of made me sit down with one. Here I thought we'd hit up a few moves while he showed me some tips on stretching and using the various machines but fuckwad said he wasn't going to give away the secret sauce.

Um what?!

Fuckin dork that guy. He's like "I can't give away the product for free, now can I?" He actually said that. So I bailed and did my thing solo last Sunday and well, whatever. So yeah, now I can straighten my arms again, I'm gonna do it all over again this Sunday but take it a little more easy and incorporate some pec work too. It'll eventually not suck as bad.

Eating really good still and only eat chicken, vegetables, salad and while grains like oatmeal and brown rice. It's been pretty nice and much easier than I thought once you get used to saying no to yourself.
Reply

(09-11-2019, 12:48 PM)Junglist Tactikz Wrote:
(09-10-2019, 09:46 PM)MACK IS GOD Wrote: Yea its weird when you arent paying attention how insignificant food is.

You would know better than me but its the rule of 3s right?

3 hours to make shelter, 3 days to get water, and 3 weeks to get food.

People really have a fucked up idea about food. Like when theres a snowstorm predicted on the news you go to the supermarket and all the bread, milk, Hotpockets, and Doritos are gone. Its incredible to me how people just dont realise how much they dont need food. Its like a drug. Like a heroin addict scared of being dopesick.

Go look at pictures of people during the 20s. Not a SINGLE fat fuck anywhere.

Calorie restriction has been linked to so many health benefits I wont even bother putting up the links.
I just dropped down from approximately 2200 to 1500 in the past few days. Once I get used to that I am going to do an IF. I eat right now between 8 and 6, and I'm going to drop down to between 10 and 6 next week. I've done IF before and yes, the ways it works on your mind and body are too much to count. It's great having your mental faculties kick up a notch...

With 1500 calories a day, obviously I'm not going to hit my macros, and that's fine. I'm going to burn off some fat while maintaining muscle, or losing a little bit of muscle. Then in a month or so, I shock my body all over again. Weights will be an attempt to maintain strength. I'll also begin doing single muscle group days instead of two at a time. Legs, Back, Chest, Arms, Shoulders and throw some cardio and ab work in there where I can...

How you feelin today Ski?

Why 1500 in September? Trying to be sliced up for the Xmas pics? Lol

Doesnt make any sense to drop at this time of year. Youll also be fighting your body when the temperature drops and goes into conservation mode.
Reply

(09-13-2019, 07:37 AM)SkiMask Wrote:
(09-11-2019, 12:48 PM)Junglist Tactikz Wrote: How you feelin today Ski?
Much better, but I took Thursday off too and just put in the road work instead.

That dildo of a trainer also put me off a bit too when they sort of made me sit down with one. Here I thought we'd hit up a few moves while he showed me some tips on stretching and using the various machines but fuckwad said he wasn't going to give away the secret sauce.

Um what?!

Fuckin dork that guy. He's like "I can't give away the product for free, now can I?" He actually said that. So I bailed and did my thing solo last Sunday and well, whatever. So yeah, now I can straighten my arms again, I'm gonna do it all over again this Sunday but take it a little more easy and incorporate some pec work too. It'll eventually not suck as bad.

Eating really good still and only eat chicken, vegetables, salad and while grains like oatmeal and brown rice. It's been pretty nice and much easier than I thought once you get used to saying no to yourself.
Smart move on ditching that personal trainer, they are nothing but salesmen. They do serve a purpose, and that is usually for those people that have never been in a gym and know no one with any experience in one, or for those who don't have a partner and want someone to push them. Luckily, you do not fall into that category Wink

Give that screenshot a try for 3 weeks and tell me what it does for you. I had a lot of trouble manipulating things in the post, so i'll put some more advice in here as well that I wanted to add to that reply.

For chest, switch bar work with dumbbell work in alternating weeks. It's a good micro shock to your system. Yes, you still be technically doing flat bench, for example, but dumbbells are a little harder as you engage your stabilizers a bit more. Good news on that is, if you have a weaker arm, you can't compensate with your other. It will force your body to strengthen the weak arm.

Arms switch between dumbbells and cables. Cables will keep you under tension the entire movement, where if you're doing curls with dumbbells, once you reach the top of the movement, your muscles are no longer under tension. Still with that being said, don't go strictly cables. Both uses serve a purpose.

For shoulders, switch shoulder press with Arnold presses in alternating weeks. This saves you some strain on your shoulders. Look on bb.com for how to do an Arnold press. It's easier for your to see it than it is for me to explain it.

Do core work when you can. if you're going to do it one day a week, do it with shoulders. Otherwise, do with shoulders and whatever other day(s) you want to do it. Cardio you can do every day, just pay attention to how you feel and don't kill yourself.

Also, besides knee and elbow sleeves, invest in compression shorts to wear under your normal gear so you don't get a hernia.
Reply

(09-13-2019, 07:37 AM)SkiMask Wrote:
(09-11-2019, 12:48 PM)Junglist Tactikz Wrote: How you feelin today Ski?
Much better, but I took Thursday off too and just put in the road work instead.

That dildo of a trainer also put me off a bit too when they sort of made me sit down with one. Here I thought we'd hit up a few moves while he showed me some tips on stretching and using the various machines but fuckwad said he wasn't going to give away the secret sauce.

Um what?!

Fuckin dork that guy. He's like "I can't give away the product for free, now can I?" He actually said that. So I bailed and did my thing solo last Sunday and well, whatever. So yeah, now I can straighten my arms again, I'm gonna do it all over again this Sunday but take it a little more easy and incorporate some pec work too. It'll eventually not suck as bad.

Eating really good still and only eat chicken, vegetables, salad and while grains like oatmeal and brown rice. It's been pretty nice and much easier than I thought once you get used to saying no to yourself.

Dude, stop fucking around with a "trainer" I dont even know what purpose they serve. And I hope to God you arent paying him.

Run 600mgs a week of Test E and eat clean and you will feel like a new fucking man. Period.
Reply

(09-13-2019, 08:24 AM)MACK IS GOD Wrote:
(09-13-2019, 07:37 AM)SkiMask Wrote: Much better, but I took Thursday off too and just put in the road work instead.

That dildo of a trainer also put me off a bit too when they sort of made me sit down with one. Here I thought we'd hit up a few moves while he showed me some tips on stretching and using the various machines but fuckwad said he wasn't going to give away the secret sauce.

Um what?!

Fuckin dork that guy. He's like "I can't give away the product for free, now can I?" He actually said that. So I bailed and did my thing solo last Sunday and well, whatever. So yeah, now I can straighten my arms again, I'm gonna do it all over again this Sunday but take it a little more easy and incorporate some pec work too. It'll eventually not suck as bad.

Eating really good still and only eat chicken, vegetables, salad and while grains like oatmeal and brown rice. It's been pretty nice and much easier than I thought once you get used to saying no to yourself.

Dude, stop fucking around with a "trainer" I dont even know what purpose they serve. And I hope to God you arent paying him.

Run 600mgs a week of Test E and eat clean and you will feel like a new fucking man. Period.

It's SOP for any new gym member, they sit you down with a trainer, they ask you questions, then say they can tailor a plan for you based on your goals for only X dollars a month or per session. Definitely not worth it, but it's what they do...
Reply

(09-13-2019, 08:23 AM)Junglist Tactikz Wrote:
(09-13-2019, 07:37 AM)SkiMask Wrote: Much better, but I took Thursday off too and just put in the road work instead.

That dildo of a trainer also put me off a bit too when they sort of made me sit down with one. Here I thought we'd hit up a few moves while he showed me some tips on stretching and using the various machines but fuckwad said he wasn't going to give away the secret sauce.

Um what?!

Fuckin dork that guy. He's like "I can't give away the product for free, now can I?" He actually said that. So I bailed and did my thing solo last Sunday and well, whatever. So yeah, now I can straighten my arms again, I'm gonna do it all over again this Sunday but take it a little more easy and incorporate some pec work too. It'll eventually not suck as bad.

Eating really good still and only eat chicken, vegetables, salad and while grains like oatmeal and brown rice. It's been pretty nice and much easier than I thought once you get used to saying no to yourself.
Smart move on ditching that personal trainer, they are nothing but salesmen. They do serve a purpose, and that is usually for those people that have never been in a gym and know no one with any experience in one, or for those who don't have a partner and want someone to push them. Luckily, you do not fall into that category Wink

Give that screenshot a try for 3 weeks and tell me what it does for you.  I had a lot of trouble manipulating things in the post, so i'll put some more advice in here as well that I wanted to add to that reply.

For chest, switch bar work with dumbbell work in alternating weeks. It's a good micro shock to your system. Yes, you still be technically doing flat bench, for example, but dumbbells are a little harder as you engage your stabilizers a bit more. Good news on that is, if you have a weaker arm, you can't compensate with your other. It will force your body to strengthen the weak arm.

Arms switch between dumbbells and cables. Cables will keep you under tension the entire movement, where if you're doing curls with dumbbells, once you reach the top of the movement, your muscles are no longer under tension. Still with that being said, don't go strictly cables. Both uses serve a purpose.

For shoulders, switch shoulder press with Arnold presses in alternating weeks. This saves you some strain on your shoulders. Look on bb.com for how to do an Arnold press. It's easier for your to see it than it is for me to explain it.

Do core work when you can. if you're going to do it one day a week, do it with shoulders. Otherwise, do with shoulders and whatever other day(s) you want to do it. Cardio you can do every day, just pay attention to how you feel and don't kill yourself.

Also, besides knee and elbow sleeves, invest in compression shorts to wear under your normal gear so you don't get a hernia.

Jesus Christ dude. Its not that serious after 35. 

I respect the shit out of yout knowledge and information, but lets be serious. Youre giving top shelf high end information and routines for a middle aged guy. Its just not comparable.

You have knowledge and advice I would want if I was a 25 year old triatlete looking for an edge.

The guy needs to do some mild cardio, watch his diet, and do some weight training.

And you know I love you so I mean no disrespect. But a guy in his mid 40s its irrelevant all the macro/creatine bullshit. He needs Test and cardio to get what he wants.

(09-13-2019, 08:32 AM)Junglist Tactikz Wrote:
(09-13-2019, 08:24 AM)MACK IS GOD Wrote: Dude, stop fucking around with a "trainer" I dont even know what purpose they serve. And I hope to God you arent paying him.

Run 600mgs a week of Test E and eat clean and you will feel like a new fucking man. Period.

It's SOP for any new gym member, they sit you down with a trainer, they ask you questions, then say they can tailor a plan for you based on your goals for only X dollars a month or per session. Definitely not worth it, but it's what they do...

Yea that shit gay as fuck bro. Be like "I know what Im doing. I dont need some faggot spotting me. Get the fuck out of my face"
Reply

(09-13-2019, 08:21 AM)MACK IS GOD Wrote:
(09-11-2019, 12:48 PM)Junglist Tactikz Wrote: I just dropped down from approximately 2200 to 1500 in the past few days. Once I get used to that I am going to do an IF. I eat right now between 8 and 6, and I'm going to drop down to between 10 and 6 next week. I've done IF before and yes, the ways it works on your mind and body are too much to count. It's great having your mental faculties kick up a notch...

With 1500 calories a day, obviously I'm not going to hit my macros, and that's fine. I'm going to burn off some fat while maintaining muscle, or losing a little bit of muscle. Then in a month or so, I shock my body all over again. Weights will be an attempt to maintain strength. I'll also begin doing single muscle group days instead of two at a time. Legs, Back, Chest, Arms, Shoulders and throw some cardio and ab work in there where I can...

How you feelin today Ski?

Why 1500 in September? Trying to be sliced up for the Xmas pics? Lol

Doesnt make any sense to drop at this time of year. Youll also be fighting your body when the temperature drops and goes into conservation mode.

HAHAHAHA! We've had this discussion before. I put my body through phases to shock it.

I am easily able to fight cold weather eating habits. I do cut/bulk sessions all the time just as a way to keep my body and mind from going into a routine. It literally takes no effort from me because I have been doing it for so long. Most of this summer, I was eating BBQ, drinking, pizza, etc while also eating chicken and veggies. So a varied diet to be sure.

Sometime I try a different eating regimen just for the heck of it. I don't have an end goal, other than to keep things always changing. So when I do IF, it won't be forever. Just a few months. Then back to eating dairy, or breads, or whatever. 

You can still eat a ton of filling food and keep calories low. Example: 3 eggland's best whole eggs and 4 egg whites is 310 calories and a 1/2 cup of uncooked quaker oats is 150 roughly. So there is one meal out of the way at 460 calories. I cook the oats in water, and add cinnamon. That is a very filling meal. Protein shake is 120 (I use an Isolate). chicken breast and salad greens is about 320. 

So right there I am at about 900 calories and I have eaten a ton of good clean food. I can eat a 600 calorie dinner, or split that remainder up between a snack and dinner. Coffee and water is all I drink when I regiment myself like this. so add another what, 20 calories on top of that? Big Grin 

I'm not saying that to educate you on how to eat, I'm just saying that as more to point out that it isn't hard FOR ME to work around the cold weather eating habits while still eating really good food.

(09-13-2019, 08:38 AM)MACK IS GOD Wrote:
(09-13-2019, 08:23 AM)Junglist Tactikz Wrote: Smart move on ditching that personal trainer, they are nothing but salesmen. They do serve a purpose, and that is usually for those people that have never been in a gym and know no one with any experience in one, or for those who don't have a partner and want someone to push them. Luckily, you do not fall into that category Wink

Give that screenshot a try for 3 weeks and tell me what it does for you.  I had a lot of trouble manipulating things in the post, so i'll put some more advice in here as well that I wanted to add to that reply.

For chest, switch bar work with dumbbell work in alternating weeks. It's a good micro shock to your system. Yes, you still be technically doing flat bench, for example, but dumbbells are a little harder as you engage your stabilizers a bit more. Good news on that is, if you have a weaker arm, you can't compensate with your other. It will force your body to strengthen the weak arm.

Arms switch between dumbbells and cables. Cables will keep you under tension the entire movement, where if you're doing curls with dumbbells, once you reach the top of the movement, your muscles are no longer under tension. Still with that being said, don't go strictly cables. Both uses serve a purpose.

For shoulders, switch shoulder press with Arnold presses in alternating weeks. This saves you some strain on your shoulders. Look on bb.com for how to do an Arnold press. It's easier for your to see it than it is for me to explain it.

Do core work when you can. if you're going to do it one day a week, do it with shoulders. Otherwise, do with shoulders and whatever other day(s) you want to do it. Cardio you can do every day, just pay attention to how you feel and don't kill yourself.

Also, besides knee and elbow sleeves, invest in compression shorts to wear under your normal gear so you don't get a hernia.

Jesus Christ dude. Its not that serious after 35. 

I respect the shit out of yout knowledge and information, but lets be serious. Youre giving top shelf high end information and routines for a middle aged guy. Its just not comparable.

You have knowledge and advice I would want if I was a 25 year old triatlete looking for an edge.

The guy needs to do some mild cardio, watch his diet, and do some weight training.

And you know I love you so I mean no disrespect. But a guy in his mid 40s its irrelevant all the macro/creatine bullshit. He needs Test and cardio to get what he wants.

(09-13-2019, 08:32 AM)Junglist Tactikz Wrote: It's SOP for any new gym member, they sit you down with a trainer, they ask you questions, then say they can tailor a plan for you based on your goals for only X dollars a month or per session. Definitely not worth it, but it's what they do...

Yea that shit gay as fuck bro. Be like "I know what Im doing. I dont need some faggot spotting me. Get the fuck out of my face"

(09-13-2019, 08:38 AM)MACK IS GOD Wrote:
(09-13-2019, 08:23 AM)Junglist Tactikz Wrote: Smart move on ditching that personal trainer, they are nothing but salesmen. They do serve a purpose, and that is usually for those people that have never been in a gym and know no one with any experience in one, or for those who don't have a partner and want someone to push them. Luckily, you do not fall into that category Wink

Give that screenshot a try for 3 weeks and tell me what it does for you.  I had a lot of trouble manipulating things in the post, so i'll put some more advice in here as well that I wanted to add to that reply.

For chest, switch bar work with dumbbell work in alternating weeks. It's a good micro shock to your system. Yes, you still be technically doing flat bench, for example, but dumbbells are a little harder as you engage your stabilizers a bit more. Good news on that is, if you have a weaker arm, you can't compensate with your other. It will force your body to strengthen the weak arm.

Arms switch between dumbbells and cables. Cables will keep you under tension the entire movement, where if you're doing curls with dumbbells, once you reach the top of the movement, your muscles are no longer under tension. Still with that being said, don't go strictly cables. Both uses serve a purpose.

For shoulders, switch shoulder press with Arnold presses in alternating weeks. This saves you some strain on your shoulders. Look on bb.com for how to do an Arnold press. It's easier for your to see it than it is for me to explain it.

Do core work when you can. if you're going to do it one day a week, do it with shoulders. Otherwise, do with shoulders and whatever other day(s) you want to do it. Cardio you can do every day, just pay attention to how you feel and don't kill yourself.

Also, besides knee and elbow sleeves, invest in compression shorts to wear under your normal gear so you don't get a hernia.

Jesus Christ dude. Its not that serious after 35. 

I respect the shit out of yout knowledge and information, but lets be serious. Youre giving top shelf high end information and routines for a middle aged guy. Its just not comparable.

You have knowledge and advice I would want if I was a 25 year old triatlete looking for an edge.

The guy needs to do some mild cardio, watch his diet, and do some weight training.

And you know I love you so I mean no disrespect. But a guy in his mid 40s its irrelevant all the macro/creatine bullshit. He needs Test and cardio to get what he wants.

(09-13-2019, 08:32 AM)Junglist Tactikz Wrote: It's SOP for any new gym member, they sit you down with a trainer, they ask you questions, then say they can tailor a plan for you based on your goals for only X dollars a month or per session. Definitely not worth it, but it's what they do...

Yea that shit gay as fuck bro. Be like "I know what Im doing. I dont need some faggot spotting me. Get the fuck out of my face"

Not irrelevant at all. The advice I gave him works in your 30s and 40's. He just won't go from being 160 to 210. He could easily put on 20lbs and it it in a healthy way with this routing. Not 20lbs of muscle, but he or anyone, can still put on some lean mass this way. If that's what he is going for then this works.

There are articles littered all over the internet and backed by science that show you can gain muscle mass at our age. I have gained muscle mass doing the things I am doing ad advising. It takes more work than it used to, but it is possible...
Reply



Forum Jump:


Users browsing this thread:
1 Guest(s)

Forum software by © MyBB Theme © iAndrew 2016