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  1. K

    BB Shrug Question

    wtf is up with the deal with rotator cuffs? i always hear them in injuries and stuff.whats wrong wit them?
  2. K

    how many lbs of meat do you eat per day?

    just a question to see other people's intake on lift/nonlift days how many pounds of meat do you eat on those days? how much whey do you take in? post your weight/height and approx bf% lift and nonlift-1-1.5 lb meat per day lift-50g (2 scoop) postwo, 1 scoop pre, 1 for morning shake...
  3. K

    Fat Loss (while still gaining muscle)

    im curious as to why a slow pace for an extended time is optimal for fat loss compared to running quicker for a shorter time.
  4. K

    No running after a leg workout!

    everytime after i do a 3x whatever and a 1x20, i go nuts. if i skip the widowmaker, im kinda ok. but yea after the widow, you are a widow with twig feet
  5. K

    Fiber rich food

    what do the insolube and soluble fiber do? i go with oatmeal.
  6. K

    For the total AFC! Or To get out of the FZ!

    im freaking lost. act super afc, cancel a meeting, and act afc again? wtf??
  7. K

    Advice to Young Men from an Old Man

    incog which do you think are no good?
  8. K

    Bodyfat% Levels....

    can we get another 15% body fat pic? that one is at a limited angle. yes, and abductor scared me when he said he was 12%. i figured id never get to 12 if he looked like that! i agree with under 10% for him at that pic.
  9. K

    BF% and how you'd look like at different levels

    for the first link, look at his 10% body fat pic and description. he looks pretty buff, with nice lats, huge legs and some decently sized forearms. 188lbs. can barely bench 190 or deadlift 200. doesnt that sound a little weird?
  10. K

    condused on pendley rows

    yes il ltry 35lb plates next time. the reason i asked was that on rippetoes plan/guide said to deweight each time to allow for explosive lifting. to me, that's why i thought i should lift it up quick each time.
  11. K

    Tanning......

    oh i have to consider uv index? do i look for high/low and what ranges are those?
  12. K

    Tanning......

    i live in Los angeles and weather is sunny now. like 80-90. would playing bball outside with my shirt off be a good way to tan?
  13. K

    condused on pendley rows

    hmmm thnx for your info bringing shoulder blades together is kinda like sticking out your chest right? like a shoulders back movement. and is this supposed to be a controlled exercise? as in i control the weight like a squat? most of the time im just hauling it like made hoping it will get up...
  14. K

    condused on pendley rows

    i did them first time today. lets say 135 wasnt so easy. (weak lats :() still, i dont even know if im doing them right. ive watched this dude and tr4ied to learn from him http://www.youtube.com/watch?v=UIUg8nDVEFs seems good. but i cant see the frontal vision. is the beginning stance...
  15. K

    Cardio after weights?

    whats wroing with cardio before workout? eevn if its just very light cardio?
  16. K

    using 3day compound split->change to rippetoe?

    thanks guys sports a problem as in too heavy on the body right before lifting? i do it mainly just to get warmed up and some articles siad that cardio could help on recovery a bit. the sports part is like ping pong, not too high intensity, or just shooting some hoops or a 2v2 till 11 pts for a...
  17. K

    Staying lean while bulking...any tips anyone?

    why a george foreman?
  18. K

    using 3day compound split->change to rippetoe?

    hmm ill get more protein then. i noticed that i eat a ton of protein at a time and not over the course of the day. gotta get that fixed and should i just do 1-2 sets of those exercises you mentioned at around 8 reps? also, im still in high school. i go to the gym and play some sports for a...
  19. K

    using 3day compound split->change to rippetoe?

    Deadlift warmup from 135x10, 155x8, 175x6, 185x4, 195x2, 205x1 work sets 3x5ish 215 pullups 2-3x8-10 and pulldowns depending on how i feel after pullups bench warmup like squats 3x4-6 165 or dumbells at 65/65 incline dumbells 3x5-6 at 55 or 60s dips 3x10+ unweighted sometimes tricep pulldowns...
  20. K

    using 3day compound split->change to rippetoe?

    im not gaining much on the 3day compound split. im still a bit on cutting but still eating tons of protein. should i try out rippetoe? anyone have good stories on his program?
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