ITT: You ask Kaze questions concerning bodybuilding and general fitness.

#1

Title. Go. I’ll start with Imonfire’s question in the Chat thread.

First protip: I can only generalize so much before shit starts becoming too vague and inaccurate. Everyone is different. Very different.

For a strength training program I reccomend Madcow’s 5x5. It’s a very solid program for newbies and intermediates to lifting.

https://www.geocities.com/elitemadcow1/5x5_Program/Linear_5x5.htm

You would be wise to also register here and download this spreadsheet to simplify the program and percentages. The whole concept of deloading and ramping weights can be intimidating to new guys at first.

https://www.scribd.com/doc/8000198/Bill-StarrMadcow-5x5-Logbook-Calculator

Now remember, 50% of everything you ever gain or lose is done in the kitchen. 25% of the rest is training, and the other 25% is rest and recovery.

https://www.bmi-calculator.net/bmr-calculator/

To start with your diet, use the above link to find your BMR. This is not going to be a spot on number, but it will give you a general idea of how many calories you would burn by sitting and doing nothing all day.

This number is now your enemy. Your goal is to eat at least 500-800 calories over your maintenance levels every day. Maintenance levels are the amount of calories you burn total the entire day. This includes anything strenuous; running, lifting, doing yard work, anything that burns calories is factored into this. Say one day you are resting and don’t do shit that entire day. You only need to eat 500-800 calories over your actual BMR. Simple. But, the next day you lift, help your grandma do some gardening, move furniture for a neighbor, and do 30 minutes of cardio jogging around the block. Say all that burned a total of 1000 extra calories. You now need to eat 1500-1800 calories over your BMR to compensate. Your body only produces muscle from excess calories.

Bulk diets are a lot simpler than most teenagers want to make them. Your best friends are going to be items such as peanut butter, eggs, tuna, any lean meats such as chicken, turkey, and lean cuts of beef. Healthy fats such as olive oil and the fats in peanut butter are also good for you. As I said, I can only generalize so much before I have to start being ignorant, so you have to ask questions for me to keep narrowing this down for you.

A protip: you will gain body fat when you bulk. This is nearly inevitable. Some ectomorphs can bulk without gaining a sliver of bodyfat, but if you’re a toothpick right now, chances are you are not ecto. Bodyfat is not a bad thing as long as it doesn’t get out of control. You don’t need to look like those bitch ass Abercrombie models when you’re bulking. You will not see your precious skinnyfat six-pack, nor will you be “shredded”. You are going to gain fat. Your only release from this fat is to successfully bulk and then cut later. I’ll explain cutting when you get to that stage, if you choose to.

#2

As mentioned in the OP, my personal recommendation for guys new to lifting and bodybuilding is Madcow’s 5x5 program. I will now briefly explain the core lifts of this program, and of your entire lifting career.

THE SQUAT[/SIZE]

The squat is the be-all-end-all lift for bodybuilders and gym badasses. If you don’t squat, you are a pussy. The squat is a rather complex movement and is intimidating for new guys. However, this is not going to stop you. You’re now under my wing. You’re no longer a beach body wannabe.

This, my friend, is a real man squatting real weight, with real legs:

https://www.youtube.com/watch?v=L0lF4lm3efA

Notice how low he goes. This is paramount to your success in squatting. (By the way, that’s 1,003 pounds)

Some people squat ATG (ass-to-ground), some people squat to parallel (your thighs are parallel with the ground at the very bottom of the rep). My personal preference is to squat ATG when training, and to parallel when maxing. Your ATG max will always be noticeably lower than your parallel max, but you get a much better and more thorough workout doing ATG squats, so you should train with them.

Do not let any tool lie to you and say squatting low is bad for your knees. On the contrary, the lower you squat, there is less load put on your knees during the shear change in direction at the bottom of the motion. You’ll save your knees by squatting ATG like a man.

Watching this video will help you improve your squat form:

https://www.youtube.com/watch?v=Ke1eFazK1IA

A few common mistakes people make when squatting:

  1. Do not bend your knees first. Push your hips back, ass down, and then your knees follow. Your balance is much better this way and you will reduce risk of knee injuries significantly.

  2. Do not round your back. Keep your spine in a neutral position and prevent it from deviating too far from its natural curvature during the movement.

  3. Squatting too fast will ruin your workout. Control the weight when you bring it down, and explode upwards. Dropping down like you’re jumping on a dick doesn’t do anything for the stabilizers in your quads, or any part of your leg for that matter.

  4. Do not set the bar too low or high on your back. The bar should rest on your traps (the muscles directly to the left and right of your neck, formally known as the trapezius or upper back). Setting it up on your neck or on your shoulder blades can cause a huge upset in balance.

For starters, you will want to try a bodyweight squat as was demonstrated in the second video. When you feel your technique is proper, move onto squatting with just a barbell, no weight. When your technique is finally perfect, you can begin adding weight and start getting oak tree legs.

(Again, if you have any questions, ASK.)

THE DEADLIFT[/SIZE]

The deadlift. Man versus gravity. Your spinal erectors versus the iron. The deadlift is the key to having an awesome lower back, and glutes as well.

I will attempt to cover deadlift basics, common mistakes, and also provide some useful information about other deadlift variations.

Here is the basic overview of the classic barbell deadlift…

https://www.youtube.com/watch?v=8u899wRnwqs

And here is Mark Rippetoe’s “Lengthy Analysis of the Deadlift”. It is a must read and covers all the fundamentals necessary to truly understand the lift.

https://www.crossfit.com/journal/library/51-2006_AnalysisofDeadlift.pdf

This link is to Bango Skank’s Starting Strength Wiki page… it also contains much useful information related to deadlift mechanics and performance as well as great videos for all the other basic lifts.

https://startingstrength.wikia.com/wiki/Video

Now, you need to keep in mind that all of the variations of the classic barbell deadlift are simply variations. Your only concern right now is perfecting the standard deadlift. The videos and links above need to be read thoroughly by yourself. The deadlift is not complex, but you can suffer SEVERE back injuries if you do not perfect your form on this excercise. However, doing deadlifts, like squats, is paramount to getting big. Do them, pussy.

THE BENCH PRESS[/SIZE]

The bench press is probably one of the most well known lifts by all gym rats and people who have any clues whatsoever concerning bodybuilding. The bench press is the simplest of all core lifts and requires you simply pushing a weight off of your chest, somewhat like what you would do if you were trapped beneath something. The bench press is going to be a short and sweet explanation, because it is a very simple excercise.

This is an example of a good bench press:

https://www.youtube.com/watch?v=PG1hdABznEE

The key points to this are:

  1. Full range of motion. Unrack the weight, go down, touch your chest (more in this in a second), push.

  2. When you touch your chest, you should really be “touching your shirt”. Why? Because many people bench press by bouncing the weight off of their chest which significantly reduces the strain on the chest and negates the entire point of the lift. Taking away the bottom half of the bench press motion is like doing a sprint by shuffling your feet. Do NOT bounce the bar on your chest. “Touch”.

  3. Do not arch your back. Your back needs to be flat as possible at all times during the excercise.

  4. Feet flat on the floor. Raising your feet off the ground, tippy-toeing, putting them on the bench, are all unacceptable and can ruin your balance and cause injury.

  5. Pinch your shoulder blades back so you have something to push on. Imagine laying on a pool of jelly and then pushing something stationary above you. That’s what bench pressing without pinching your shoulderblades behind your back is like. Your body has no hard surface to contact with the bench and you get very poor power transfer.

  6. Finally, remember that the bench press is a chest workout, not an arm workout. Engage your chest during the bottom half of the motion as much as possible.

Like deadlifts, bench press has many variants like decline, incline, and DB press that I will cover later, or upon request if you have a question about them.

THE MILITARY PRESS[/SIZE]

The military press is, like the bench press, a chest excercise. That being said, it is nothing like the bench press other than the fact that you, well, press.

This is a proper military press:

https://www.youtube.com/watch?v=8QAOYSpUnkg

Notice how he is standing. Some pansies do this while sitting. Why can’t you do it while sitting?

  1. It’s easier.

  2. It requires less stabilizer muscles and doesn’t give you the added benefit of increased balance and stability over training.

  3. It’s easier.

The motion in itself is very simple and I don’t believe I need to cover it much.

Key points:

  1. Unrack the weight safely and with a good grip.

  2. Make sure you press completely up, then control the weight on its way down back towards your chest.

  3. Maintain balance and stability.

Do not ever do “behind the neck press” as some gym rats like to call it, which is basically this excercise but behind the neck. You achieve nothing but a possible rotator cuff/shoulder injury. Trust me, shoulder injuries are the worst, 2nd only to back injuries. You don’t want one.

THE BARBELL ROW[/SIZE]

The barbell row is another very simple excercise that reaps huge results, mainly in your upper back. Here is a proper barbell row:

https://www.youtube.com/watch?v=ss5SuopztW4

The simple keys to this excercise are:

  1. Keep your knees bent and your back flat. You should be able to balance a glass of water on your back the entire excercise.

  2. Row the bar like you’re pulling it through your chest. Get as much range of motion as your arms and back will allow.

  3. Don’t engage your entire posterior chain by lunging your body to pull the weight up. Form > weight. If you can’t do an excercise with proper form, you’re attempting to do it with too much weight and therefore are an idiot, and need to use less weight and stop trying to impress the other gym-goers.

THE INCLINE BENCH PRESS[/SIZE]

The incline bench press is exactly what the name implies. It is a bench press, while inclined. Obligatory video:

https://www.youtube.com/watch?v=Y3LG87SH_xM

Keep your repetition movements slow and controlled. Incline is much different from normal bench press in terms of how it feels controlling the weight. Get used to it, you’re going to be doing a lot less weight than you do on normal bench press. The key here is to engage the lower chest, just like the military press, so make sure to keep that in mind. Keep your movements straight and controlled, don’t wobble around back and forth. Also, try to avoid bringing the bar down onto your face your first few attempts.

THE (POWER) CLEAN[/SIZE]

The clean is one of the most technical and hard-to-master exercises in terms of core compound lifts, but it is an amazing exercise to do, and I suggest everyone does them. Do not be scared of something because it looks hard or complex. Man up, do it.

Obligatory video:

https://www.youtube.com/watch?v=6TlbDQUWs0s

As I said, this is a complex excercise. You’re going to fail a lot doing this. Practice. A lot.

The key points to this excercise:

  1. This is a FULL BODY MOVEMENT. Arms, shoulders, legs, back, hips, everything. You need to be ready to be exhausted.

  2. The first part of the movement is using your upper body and arms to pull the weight up. Grab it and act like you’re trying to throw it through the ceiling.

  3. The second part is getting your hips under the weight. You do this by bending your knees and shifting your hips downwards. When you “catch” the weight on your chest with your arms locked at an angle, you use your legs and hips to drive your body upwards to an upright position.

This is a better video of a powerlifting type of clean, without the retarded ass jumping like a rabbit motion:

https://www.youtube.com/watch?v=z9LfNTiTyiI

Note: He does not split his legs, this is good. He also uses his hips and legs to drive the weight upwards. His technique will be impossible for you to master and unnecessary for the weight you will be doing at first. Just keep practicing.

#3

OVERTRAINING: THE MYTH:[/size]

Three videos from a guy I know and respect, both as a fellow lifter and a man.

https://www.youtube.com/watch?v=Hn9Ue2YFZgY&feature=player_embedded

https://www.youtube.com/watch?v=K5DMIcI23yU&feature=player_embedded

https://www.youtube.com/watch?v=OxyKNzxozXM&feature=player_embedded

#4

A few basic points for you to consider concerning training programs.

1/ Don’t copy the workout routines of advanced guys that are already big, and strong.[/SIZE]

The training style of someone who is already strong, and has experiance under his belt maybe very different to a newbie. Don’t look at these guys training styles and think that you need to train their way straight off. These guys have built up their work capacity, and also through experiance, know how to fine tune a workout to address their own personal strengths and weaknesses.

2/ No one single training style is optimal for everyone.[/SIZE]

There are many styles of training and while a training system maybe optimal for someone at a given time, no one training style will be optimal, for everyone, at all times. We must experiment and find what works for us as an individual, because thats what you are, unique, so while somebody else may gain well on program A, program B may be more suited to you. The best way to find out? Try!

3/ Keep your routine simple, basic and focus on getting stronger.[/SIZE]

The best thing a new lifter can do is train to get stronger on the core lifts, compound (multi-joint) movements:

Squats
Deadlifts
Bench
Rows
Dips
Chins
Overhead pressing

These are the things to focus on, and get good at. Think how much bigger you’d be if you concentrated on the above lifts for a year or two and added significant amounts of weight to each! I’m not suggesting to leave out isolation (single-joint) exercises, these are certainly beneficial but the above movements and their variations are the money makers especially for beginners.

4/ Avoid extremes to begin with.[/size]

At either end of the spectrum we have lifters that perform high workloads of 20 (ish) sets per body part. At the other we have the single set to failure (SSTF) lifters who use just one work set per exercise but take that one set to it’s absolute limit (failure) and possibly beyond using set extending techniques. I am of the opinion that for the majority of beginners to intermediate lifters that moderation is the key. Moderate workloads (volume) and muscular failure avoided for the most part. This results in a decent load on the muscular system while helping to avoid the systematic fatigue caused by too much use of taking sets to failure and possibly beyond.

Examples of full body routines.[/size]

Full body routines are very effective for beginners. Here are links to 3 very effective full body programs.

A Simple Beginner’s Routine by All Pro

The Official Rippetoe -Starting Strength FAQ

Madcows 5x5

A simple 3 day routine. Each bodypart once per week. Each exercise 2-4 sets, reps 5-8.[/SIZE]

Back/Bis

Deadlifts
A Row
Chins or Pulldows
Bicep Curl

Chest/Tris

Bench
DB or Inc Bench
Chest Dips
Triceps Isolation

Legs/Shoulders

Squat
GHR (Glute Ham Raise)
Military Press
Calf Work

A rotation that hits each bodypart once every 4-5 days.[/SIZE]

Squat 2-3 x 5, 1 x 10
Ham Work 3 x 8
BB Row 4 x 6
Bicep Iso 2 x 10

Bench Press 3 x 5
Dips 3 x 8
Side Laterals 3 x 10
Tricep Iso 2 x 10

Deadlift 3 x 5
Leg Press 2 x 10 or 1 x 20
Pullups 20-40 reps
Bicep Iso 2 x 10

DB or Incline Bench 3 x 5
Flyes 3 x 8-12
OH Press 3 x 6-8
Tricep Iso 2 x 10

Workout on Mon/Wed/Fri/Mon and alternate workouts 1/2/3/4 etc…

Another rotation that hits each bodypart once every 4-5 days but using a little more volume.[/SIZE]

Squats 3 x 5, 1 x 10
Ham Work 3 x 8-10
Pullups 20-40 reps
BB Rows 4 x 6
Curls 2 x 10

DB or Incline Bench 2 x 5, 2 x 8
Dips 2 x 8
DB OH Press 3 x 8
Side Laterals 2 x 10
Skulls 2 x 10

Deadlifts 2-3 x 5
Leg Press 2 x 10 or 1 x 20
Chins 20-40 reps
DB Rows 3 x 8
Curls 2 x 10

Bench Press 2 x 5, 2 x 8
DB Flyes 2 x 8-12
Military Press 3 x 8
Side Laterals 2 x 10
Skulls 2 x 10

Workout on Mon/Wed/Fri/Mon and alternate workouts 1/2/3/4 etc…

A favorite of mine that hits each bodypart twice per week.[/SIZE]

Day 1

4x Squats: 5 reps
3x Ham Work: 8 reps
3x BB or DB Row: 8 reps
2x Bicep Curls: 10 reps

Day 2

4x Bench Press: 5 reps
3x Military Press: 8 reps
3x Tricep Isolation: 8 reps
2x Ab/Calf Work: 15 reps

Day 3

4x Deadlifts: 5 reps
3x Pullups: 8 reps
3x Leg Press: 8 reps
2x Biceps Curls: 10 reps

Day 4

4x DB or Incline Press: 5 reps
3x Chest Dips: 8 reps
3x Side Lateral Raise: 8 reps
2x Ab/Calf Work: 15 reps

Day 1: On
Day 2: On
Day 3: Off
Day 4: On
Day 5: Off
Day 6: On
Day 7: Off

A simple 4 day upper/lower.[/SIZE]

Mon.

Squat 2-3 x 5
Ham Work 3 x 10
Calves 3 x 15
Abs 2 x 10

Wed.

Bench Press 3 x 5
BB or DB Row 3 x 6, 1 x 15
OH Press 3 x 8
Arms -Tri/Bi - each 3 x 8-10

Fri.

Deadlift Variant 2-3 x 5
Leg Press 2 x 10 or 1 x 20
Calves 3 x 15
Abs 2 x 10

Sun.

Incline bench 3 x 10-15
Pullups 20-40 reps
Dips 2 x 8-12
Lateral Raise 3 x 8-10

A couple of examples of 2 day per week training.[/SIZE]

Each bodypart 1x a week.

Chest, Shoulders, Triceps.

Bench or Dips
Incline Bench (optional)
OH Press
Side Laterals
Tricep Isolation

Legs, Back, Biceps.

Squat or Deadlifts
Leg Press (optional)
Pullups
Rowing Lift
Bicep Curl

Hitting each major bodypart 2x per week.

Workout 1.

Squats
BB or DB Row
Bench
Incline Bench
Bicep Curl

Workout 2.

Deadlifts
Pullups
Dips
OH Press
Tricep Isolation

A 10 day strength/hypertrophy rotation.[/SIZE]

Day 1: Heavy Upper
Day 2:
Day 3: Heavy Lower
Day 4:
Day 5: Chest, Shoulders, Triceps
Day 6: Back, Biceps
Day 7:
Day 8: Legs
Day 9:
Day 10:
Repeat, or Repeat on Day 10

Day 1 - Heavy Upper.

Bench 3 x 3 or 3 x 5 or work up to a 1RM
Row 3 x 5
OH Press 3 x 5

Day 3 - Heavy Lower.

Squats 3 x 3 or 3 x 5 or work up to a 1RM
GHR 3 x 5
Calves 3 x 6

Days 5-8 All exercises are 2-4 sets of 8-15 reps.

Day 5 - Chest, Shoulders, Triceps.

Bench or Dips
DB Flyes
Side Lateral Raises
Front Lateral Raises
Tricep Isolation

Day 6 - Back, Biceps.

Wide Grip Chins
Rows
Pulldowns
Shrugs
Curls

Day 8 - Legs.

Squat Variant
GHR
Leg Press
Ham Work
Calf Work

NOTE: The above routine can also be condensed into the 7 day week for those that can tolerate the workload. Monday and Tuesday would be heavy upper and heavy lower, Wednesday would be off followed by the higher rep work on Thursday, Friday and Saturday. Sunday off and repeat. This is based on the training style of Layne Norton. Before you try this however be sure that you can tolerate training 5 days per week, this would be suited to more advanced lifters.

Routine Summary.[/SIZE]

The routines above are not set in stone, you may like to adjust sets and/or reps to suit you but they serve as a basic template.

A routine to get you big and strong doesn’t need to be filled with loads of “stuff” just heavy work on the important lifts at a frequency that you personally can recover from. If you decide to put together your own program remember to keep it

Simple
Basic
Focus on big lifts
Strength Progression

Add to this a decent diet, and you’ll make good progress.

How to deload.[/SIZE]

A “deload” is a period of time typically a week where either less intensity, volume and/or frequency, or a combination of all three is used to allow accumulated fatigue to dissipate. A deload is usually recommended every 4-6 weeks (approx). An example would be to train just once or twice during that week using less intensity and/or volume than usual. You’re usually stronger coming back off a deload and often this is when PR’s are set. It’s an invaluable tool in our box of tricks.

#5

I guess I’m in a similar situation to Imonfire. 167cm/5’6" and 61kg/134lb. My overall frame is skinny, but I have a flabby gut which I absolutely hate. I’ve been going to the gym the last 4 months and I’ve noticed my strength increasing, but in terms of shape only my arms have gotten a bit thicker if anything.

Normally my routine is Mon/Wed/Fri is when I do weights for upper body and Tues/Thurs is abs and cardio. I haven’t been taking protein supplements purely because I don’t want to spend the money yet. Right now my primary concern is getting rid of this flab I have on my stomach.

#6

I’d like to keep your horrible posting habits out of this thread as much as possible, as well as any other dipshit troll members of the forums, to make it easier on both people looking for information, and me answering anyone’s proper questions.

#7

Yes, for once I agree with Kaze. He’s trying to help you guys for a change instead of trolling you, so please don’t come in here unless you have a fitness related question for him.

#8

You were being seriously gay Hot, that’s all. Shut your douche mouth.

Anyway, Kaze. My uncle is a pretty famous body builder where I live. He eats like a fucking rabbit. Nothing but salads and the occasional chicken. What are some examples of foods you can and cannot eat while body building? I know how much dedication it takes, and how difficult it is to give up your favorite foods. That’s why I ask.

#9

You are “that guy” in the gym. I had a positive vibe until I read “I do weights for upper body” and then “abs”.

First problem:

You only work your upper body. Amazing fail, way to go. You aren’t squatting, likely not deadlifting, surely not cleaning. Bench press and curls doesn’t do shit to get you big or improve your strength. Bench press and curls are the stereotypical lifts that all gym rats do to impress people. Curls are a waste of time as an accessory until you get a good ways into a good compound lifting routine, such as Madcows. A 3-day split is fine, but doing upper body only? Fail. Read my OP about the Madcows 5x5 routine, and my summaries of the main compound lifts.

Also, do not dedicate any days to “abs”. Working your abdominals doesn’t do shit. The reason you cannot see your abs is because your bodyfat is too high. You cannot burn fat off of a specific part of your body by working it, fat is shedded by systematically removing fat all over your body at the same time. I repeat, working one part of your body will not get it shredded any faster. That being said, cutting is pointless unless you have muscle to show. At 5’6" and 134lbs. you are most likely skinnyfat. You don’t have much muscle on your frame, so you believe your bodyfat is higher than it actually is. What you need to do is bulk, not worry about your bodyfat percentage. Unless you are convinced you are really, seriously fat/obese, you do not need to cut, you need to bulk. There’s no sense in cutting when you’re just going to be a twig underneath what you’re getting rid of.

Doing cardio on off-days is good whether you are bulking or cutting. A lot of guys will tell you not to do cardio on a bulk, but cardio is excellent for your heart and helps minimize fat gains from bulking if you do HIIT cardio. Get on a proper routine, preferably the one I’ve posted, and lift hard, eat hard.

Concerning whey/casein protein and supplements in general, supplements are exactly that, supplements. You do not need them, they are not required. Many people will act like creatine is some sort of miracle juice for getting swole, and that drinking 5 whey protein shakes a day is good. No, real food is always better than a shake. Whey protein in particular is convenient post workout and in the morning because it is a fast digesting culture of protein and is absorbed quickly. You do not need it, but you might want it. They certainly help you meet macronutrient ratio requirements day by day. Remember, you should always be getting your bodyweight in protein, and then some. When bulking, you also need to keep your carbs relatively high. A ratio of 20-40-40 (20% fat, 40% carbs, 40% protein) is a decent macronutrient ratio for bulking.

#10

Truthfully, you can eat anything you want. Especially if it’s simply just a cheat meal. I have a donut every now and again and what not. When bulking, if you’re a relatively big guy such as myself or another competitive-class bodyubilder, you eat everything not bolted to the floor as long as you can meet your macronutrient ratios for the day.

The catch is, during your pre-comp diet (the weeks before the competition), your diet is absolutely, positively strict. You cannot eat anything that is not completely lean or else you will run the risk of fucking up your macros and gaining a significant amount of bodyfat.

Giving up your favorite foods isn’t really all that hard, but in all honesty you never really give them up. You can have them every now and again, you just can’t gorge like most average obese people do.

And I really don’t see why your uncle would eat salad. I truthfully never touch salad. I eat more meat in a day than a three dollar hooker in Vegas.

#11

Look Hot, I know you’re a pathetic excuse for a functioning human being, and you don’t possess the ability to cognitively process a simple request on the fly, but there are a few thousand other worthless threads on this forum you could be spewing on right now, so go kindly find one of them and leave the people who are willing to do something worthwhile with their lives to their own threads.

Thanks, love.

#12

It was not a serious question to begin with, you came in here with the intent of trolling, then you act all offended when someone insults you, what the hell did you expect? It sounds like you want to be banned, which I can arrange.

#13

Delete the posts imo, c’mon mods do your jobs :wink:

Nice timing on creating this thread Kaze, we’re having a Gym built at work atm, should be set up in the next few weeks.

#14

Yes plz, fridge. There was a reason why he was banned on the GN foums.

Also, cheers Kaze, I’ll have a look at your guides. I do in fact do legs on Fridays, but nowhere near as much as seem you make important.

#15

Ok I have a decent amount of muscle, 6’5", 240 lbs, a bit of a gut. I haven’t had access to a gym since school let out, but I might get a gym membership soon. I probably just need to lose the fat so I can let my muscles show through.

All I’ve really been doing to work out lately is renovation work at apartments, but with some of the stuff I’ve had to carry/rip up it’s much better than sitting around.

Would you suggest anything?

#16

Cleaned up Hot’s shit.

#17

I had a dream last night, running a series of physical trials one stage at a time.

The first one or two stages and their observers found me satisfactory in whatever categories they were concerned about. After the next stage, the Native-American chief monitoring my progress suggested I do precisely 44 sit-ups every day to improve myself (a variety of workout I’ve recently wanted to do more of).

And in the final trial, a respectable, well-meaning but rather aggressive man firmly stated I need to do 44 pull-ups every day to improve myself. This is the first time I have ever had a dream concerning specific numbers.
(44 has no special meaning to me, though I was born in '88 )

What, Kaze, could this dream mean?

#18

Christ, I’m bookmarking this. Nicely done Kaze, cheers.
.

#19

i am 170cm/50kg(the number is good), and i got a little “4 pack” on my gut i am proud with it, i usually doing sit up for 20-30 time and push up for 10-20 time. :slight_smile:

Whatever i am not as fit as Kaze, but i am happy at the way i did.

#20

Hmm. I’ll sure give this a read when I feel the burning to get dem muscles.

Founded in 2004, Leakfree.org became one of the first online communities dedicated to Valve’s Source engine development. It is more famously known for the formation of Black Mesa: Source under the 'Leakfree Modification Team' handle in September 2004.