ZTAngel-


Well, there are about 3 or 4 different crunches you need to do inorder to get those Brittney Spears abs....as well as running. I'll send you a report on the types of abs and maybe, just maybe if you're lucky, I'll send the chick with the virtual example....she shows you how to do each of them and explains each exercise in detail out loud as you're doing them.


Still at school right now....hit you up later.

Craig

You learn these exercises at the latest and greatest hate rallies?

-Rudey

http://healthforlife.com/shadow/secu.../abcondit.html

order legendary abs

Great program based on 6 minutes a day . . you should be able to get Britney abs .. but I think she is super lean? Like not only lean and tone but also with extra muscle from dancing and training. Obviously thicker muscles will increase the definition effect.

Heeeeey James...

I've just started going to the gym recently to tone up and lose weight. I've been doing about 30 mins of cardio and then lifting, alternating legs and arms/chest every other day. I use the nautilus machines most of the time...how many reps and sets should I be doing?

Right now I do 3 sets of 10 reps on each of the machines I use, and then if I don't feel like going home I'll do 2 or 3 more sets. Is this cool or should I be doing more reps or what?

Quick reference to anyone who does self-concentration exercises like dips or pullups. I notice few guys add weight, which is an otherwise useless exercise doing 20/30 reps...after 10 you should be looking to increase weight...

-- James, how much importance do you give for deadlifts (regular, romanian, ect.?)

Shutup skinny boy.

-Rudey

I have shin splints right now-when can i start running again? (last time I went running was Thursday-ouch I shouldn't have gone
that day)

Ummm does anyone know of a website or something that shows what exercises I have to do to tone both my upper and lower abs...the upper are more toned lately, but I'd love more stuff to do for it!!

testosterone.net

-Rudey

absolutely - i just started doing this recently, and it makes a big difference; you can feel the difference pretty quickly.

As part of a whole prgram they are very important. You grow faster.

I just got a couple tapes in by the guy who wrote Dinosaur Training on Powerlifting and olympic lifts.

Remember they tend to be more functional lifts, and are multi-joint activities. In other words they give you more real world strength and power. And a better overall denser physique.

Some strength coaches say that you can actually tell who is going to win the olympic bob-sled competiton by the team's performance on power cleans.

As far as pull-ups and dips, another trick is to change the cadence of the activity so that you might say do a 4 second eccentric and 4 second concentric. At 8-10 seconds per repetition it gets a lot harder to complete 10 let alone 20 reps.

James-


I got a buddy of mine whose thinking about getting on another cycle. So far he's bought 20ccs of Enantat, 15 amps of sutanon 250, 15 ccs of fenoplex, 230 5mg russian grade D-bol pills, 20ccs of Decca 300, 10 ccs of Winstrol, 2 weeks worth of clomid and 4 weeks worth of clenbuterol.

Now, my question is....what do you know about front-loading? He's been asking me for a good way to front load and I've been lost. I don't want to see him take too much of the wrong stuff at a time and end up with decca d!ck. Also, is it better to take the russian d-balls the first 4 weeks of a cycle or the last 4? People I know that do that crap take it usually during the very begining of a cycle. He'll be taking 7-8 d-balls a day for 4 weeks. Also, would it be wise to take the winny, enanny and clenbuterol all at the same time as opposed to taking it with the sust and d-bol?

Neo-nazi front loading?

-Rudey

Generally front loading is where you double the dose of the main injectables for the first two weeks to get serum levels high in the body. Usually it takes say 3 weeks to geta nice level, here you get it ina week or two.

Some people just take d-ball for the first three weeks with their injectables instead. D-balls hit the system fast. You really don't have to do both.

Also d-balls are often used at the end of the cycle to make coming off smoother.

He has a lot of stuff. He should narrow that down into a couple of cycles.

Dude you know he's full of crap...does it really feed your ego that much to keep talking to him about this?

-Rudey

Why would it feed my ego? I can think of half a dozen people off hand that have that much stuff laying wround.

And don't bring me into whatever vendetta you have, I only argue with people close enough for me to put my hands on them. It keeps everyone honest:)

Is decca something that weight lifters use? My friend gets a shot of something called decca from a doctor for a medical problem that he has. He has problems with his muscles and this has helped him a lot. He gets a shot every other week. It is a form of testosterone.

this coming from one dorky jewish mother%&#$

I'm up to 3 plates doing dips - 6 reps of an extra 135 on my 185 frame....hahaha my buddy does 5 plates, sickening what he can do...30 inverted pushups for example :)

You should see my penis.

-Rudey
--Ask your...

wow...that's absolutely ridiculous. i was up to two plates and a 25 before i got sick...i missed about three weeks of workouts before this week, so now i'm working to get back up there.

i've seen guys do some crazy stuff at the gym - not many of them go for the added plates on dips though, and the five your buddy does are really impressive.

well he did gymnastics for most of his life...he's also pressing 120 dumbell a side on the flat bench.

The first ever jewish porn star, right?

Yes, can I meet your sister now?

-Rudey

Its a 6 month cycle, not 2. I think its enough for 6 months. The plan is to bulk up during the first two, get hard the following 2 and then cut up on the last 2. Good plan?

The shame of being a racist.

-Rudey

I already told you, she's out of your league. Take your pick from one of the gc girls.

How about just a nude photo?

-Rudey

SHUT THE FUCK UP

Brilliant.

-Rudey
--The shame of being a racist.

Only if you are an evil moron with no concern for future health problems :)

i'm an evil genius. I should help the evil moron, because he's evil too

Well, its the last cycle he's doing....ever. But truthfully, I don't know if he can stop.:D Besides, he doesn't want to live past the age of 50 anyways.

Knee pain..
 

Figured this would be as good a place as any to ask...

I've been experiencing pain in my knees after running for the past few months. At first this started last year, and I would only get the pain after running for a couple of hours. Now however the pain comes quicker and lasts longer. Where it wouldn't catch on until about the 5-6 mile mark last year, it's coming on around the 2-3 mile mark this year, and now the knees hurt for a few days afterwards. The pain is surrounding the knees, especially on the sides and top of the kneecap area.

I'm not sure what the problem could be; I know it's not a weight issue (i'm 6 feet tall and weigh around 178) and not a fitness issue (I work out around 5 times a week; included are at least two 5+ mile runs). Therefore, the pain kind of worries me; I love working out and don't want pain to get in the way.

Anyone have any idea what the pain could be coming from? I'm seeing my primary doctor in a couple of weeks anyway, but just wanted to see if anyone here had any ideas.

Thanks.

Re: Knee pain..
 

OOOOH! I had the same thing happen to me... I took an aerobics class that had me doing a bunch of knee lifts and stuff. And for a while there I was getting a really sharp pain in my knee (around the kneecap) and it would occur during exercise and even if i just sat with my knee bent for too long.
I went to the doctor and i was checked for a meniscus (sp???) tear... which i guess is the cartilege holding the knee. Turns out that wasn't the problem and I didn't need surgery... but I have Kaiser so everything takes forever and a day to go thru with appointments. So the knee eventually healed itself, whatever it was. I have gone back to working out, but I stick to low impact classes and cardio... like biking and dancing. My knee bugs me once in a while, but not as bad.

I had a trainer when I first joined the gym. (The training came with everything basically...)

He had me start with 3 sets of 15... and then as I got stronger, he bumped me up to 4 sets. And then added weight after.

Colin, you should consider contacting a physiotherapist. They're usually more accurate than a general practitioner. I've just finished physio on my imflammed right a.c.

Thanks for the responses; chideltjen, my dad had a torn meniscus and didn't it didn't bother him too much, so the thought of that has been bothering me a bit. the last thing i want is to have to go in for any sort of procedure. i'm hoping it's more along the lines of what you were saying.

i'll probably just get a referral to an orthopedist from my primary care physician; i work for a hospital so i'll probably just go to the orthopedists there and have them figure it out. i just wanted to see what everyone here thought about it and if anyone had any similar problems/solutions.

ksig... the orthpedic that saw me said a lot of people have a torn meniscus and don't know it. It's not that big of an injury unless you are a super athlete or something. But my MRIs came back negative and like I said, with rest and low impact stuff, it just kinda went away.

But i was told that there are two different surgeries that can be done... one is more involved and takes more time to heal than the other. most people apparently have the "short time" surgery done.

Ksig . . .

You might be over training, do you take significant time off from running? That impact can be a bitch. Try taking glucosamine and chondroitin as a preventative. Do like double the dose for a few weeks, it takes a few weeks to kick in.

Most things go away with some serious rest.

You also might want to see someone who does ART. www.activerelease.com they are now the official healers for the Ironman competitions.