Quake3World

Posted: **Fri Dec 07, 2012 2:22 pm**

About those new mods...

Posted: **Fri Dec 07, 2012 3:19 pm**

yea i love the bands!

that supid gravity with its one direction limitation always pissed me off!

true continuous tension !

Posted: **Sat Dec 08, 2012 4:19 am**

rofl

Posted: **Sat Dec 08, 2012 4:22 am**

I'm starting to think those are the only two lifts that really need to be done...

Posted: **Sat Dec 08, 2012 8:49 am**

someone remake that jpg with underage cambodian children plz

Posted: **Sat Dec 08, 2012 10:53 am**

dat rest day dinner:
2048 kcal, 124g protein

283g letture (48 kcal)
salad dressing (~300 kcal)
1lb chicken w/olive oil (550 kcal)
1 can white beans (950 kcal)
50g parmesan (~200kcal)
1 avacado (280 kcal)

Posted: **Mon Dec 10, 2012 2:24 pm**

just for lawl & geoff; viewtopic.php?f=5&t=48589

kthx

Posted: **Fri Dec 14, 2012 4:00 am**

today was a good day ... no missed lifts. almost lost one, but saved it

here's a few of the important ones
http://www.youtube.com/watch?v=QGM5jB2e9_Y

also some badass boner squats at the end

Posted: **Fri Dec 14, 2012 2:56 pm**

crossfit kipping squats?

Posted: **Fri Dec 14, 2012 3:16 pm**

That guy at the end is a hero

Nice snatch dude - jealous of your lock out :/

Posted: **Fri Dec 14, 2012 6:42 pm**

What I really want to know though, is how to best work my upper back muscles.
I'm working my shoulders and my lower back muscles, but my upper back muscles aren't growing.
I'm doing push ups and hanging lifts, but my upper back muscles aren't getting targetted enough.
How to best work them?

Posted: **Fri Dec 14, 2012 8:10 pm**

Post a self-pic for us to laugh at first.

Posted: **Fri Dec 14, 2012 8:18 pm**

Captain Mazda wrote:Post a self-pic for us to laugh at first.

For you to wank over, more like.
You self loathing faggot.

Posted: **Fri Dec 14, 2012 10:40 pm**

Plan B wrote:What I really want to know though, is how to best work my upper back muscles.
I'm working my shoulders and my lower back muscles, but my upper back muscles aren't growing.
I'm doing push ups and hanging lifts, but my upper back muscles aren't getting targetted enough.
How to best work them?

Pull ups, push ups and muscle ups all help with my upper back

Posted: **Fri Dec 14, 2012 11:17 pm**

Plan B wrote:
Captain Mazda wrote:Post a self-pic for us to laugh at first.
For you to wank over, more like.
You self loathing faggot.

Have yourself a good cry, you've earned it.

Posted: **Sat Dec 15, 2012 1:33 am**

Plan B wrote:What I really want to know though, is how to best work my upper back muscles.
I'm working my shoulders and my lower back muscles, but my upper back muscles aren't growing.
I'm doing push ups and hanging lifts, but my upper back muscles aren't getting targetted enough.
How to best work them?

heavy kettlebell snatches

Posted: **Sat Dec 15, 2012 4:25 am**

Plan B wrote:What I really want to know though, is how to best work my upper back muscles.
I'm working my shoulders and my lower back muscles, but my upper back muscles aren't growing.
I'm doing push ups and hanging lifts, but my upper back muscles aren't getting targetted enough.
How to best work them?

You're doing pushups to target your back?... lol

Posted: **Sat Dec 15, 2012 5:10 am**

Plan B wrote:What I really want to know though, is how to best work my upper back muscles.
I'm working my shoulders and my lower back muscles, but my upper back muscles aren't growing.
I'm doing push ups and hanging lifts, but my upper back muscles aren't getting targeted enough.
How to best work them?

Are you eating over maintenance? Getting your macros in? Shrugs, pull-ups, chin-ups, pendlay rows, dumbell rows. Make sure you know how to properly retract your scapula so you're actually activating your back and not your rotator cuff muscles.

Posted: **Sat Dec 15, 2012 12:59 pm**

feedback wrote: Are you eating over maintenance? Getting your macros in? Shrugs, pull-ups, chin-ups, pendlay rows, dumbell rows. Make sure you know how to properly retract your scapula so you're actually activating your back and not your rotator cuff muscles.

funny you mention scapula retraction.... mine had always stuck out and I thought it was normal because I didn't know any different. Then I go to the chiropractor and he was like WHOAAA what's the deal with your shoulder blades here, lemme fix that..
Some pinching and pushing here and there and they properly retract now. hooray

Posted: **Sat Dec 15, 2012 5:23 pm**

I am a fat cunt. Been taking in too many g of fat on my off days so I had more calories than I thought leading me to gain weight. Hello myfitpall mealplanning for the rest of my off days until I am 10%.

Posted: **Sat Dec 15, 2012 5:35 pm**

i actually though you looked really good recently

Posted: **Sun Dec 16, 2012 12:36 am**

Lol at narcissistic ppl...

Posted: **Sun Dec 16, 2012 2:21 am**

feedback wrote:I am a fat cunt. Been taking in too many g of fat on my off days so I had more calories than I thought leading me to gain weight. Hello myfitpall mealplanning for the rest of my off days until I am 10%.

8.0% two weeks ago... don't hate... start juicing veggies, it'll change your whole composition

Posted: **Sun Dec 16, 2012 3:25 am**

More like the whole composition of my stools am I rite?

Posted: **Sun Dec 16, 2012 3:38 am**

dude the spinach made me shit so much... once everything was cleared out it went back to normal though.

Quake3World

Well hell may be freezing over (workout)

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