i call bull****

Okay

you could play that Vito solo? dayum

Friday night check to see if anyone is drunk and posting pics they'll regret later.

I will if you post a picture of underwear on your head.

Getting drunk, but not posting pictures I'll regret. By the time I get that drunk I can no longer function at a high enough level to post pics.

Watching gong show karaoke, these people are terrible

From the 1970s?

Sorry, I can't get out of bed to get underwear. I ate ALL the strawberries.

All.

Pics of stems.

And yes like the 70's except it's all terribad singers

Okay then, gg, have fun. Buy the tshirt

don't think i forgot about you fam.

ok here we go. i am hung over so yeah... this is lucky lukes training. ( my fr4iend i go with knows more so i follow him mostly. buttttt)

your days of the week are mon threw firday now they are.


monday or as i call it: chest tris.


start ALL SETS ARE 3-5 WITH 10 TO 12 REPS ( or as many as you can)

3-5 sets of 10-12 reps ( or as man as you can do) of bench press flat OR incline bench OR incline flat dumbells ( have a warm upset, then a medium set then 2 heavy sets until form goes out the window. this is for all sets and reps so i won't repeat them)

then do machine press ( the one you put the plates on)


after that do dips ( if you can do them like me... then use an assisted one if you can)

after that do cable flys. ( if you like do dumbell flys ) just ramp up the weight to a place you can get 8-10 reps

then do some tri push downs.

workout done

Tuesday is now back bi's day.

start with deadlifts.

then do pull downs or some t bar rows to mix it up.

then do some flat rows. on the machine.

then after that do some bicep curls. seated or unseated doesn't matter. then do some hammer curls. alternatively, you can do some barbell curls here too. or then use the bi's machine. the workout was done.

Wednesday is rest day: I find that it's hard to do those 2 heavy days then go into leg day.

Thrusday is leg day:

squats

then do leg press or lunges with dumbells. then do hamstrings, laying leg curls and do some machine leg girls to finish off.

friday: whatever the **** you wanna do day.

this day is used for whatever you missed during the week. here we mostly do shoulders. you can also do abs or whatever the **** you want here... if you need to do bi's again so you can get a pump for the club, this is the time you do it.

military press in the squat rack. then the press machine with the plates.

then do side raises to get the side of the shoulders. also, you can use the smith machine and do some shurgs for your traps. ( since we do HAM on the hex deadlifts we don't normally do these anymore. I did 130kgs this week not 110 so. )

also on most whatever the **** days. we do calfs as well but you can do calfs on leg day also, just on legday.

if you have any questions or clarifications. just ask. but this is normally what we do and mix it up every once in awhile.

wigga wtf is this?!

i got home after breakfast this morning... too hung over... was needed

get on that new migos

https://soundcloud.com/migosatl/to-hotty

you are the woat poster.

**** me... this is so good I'm posting it on facebook....

i can't stand asains so i kill them... the femo won't be THAT bad... and the women with tats could be atractive. also the **** can be over pretty quick.

It is most definitely not the same sweet goodness.

That's not Alice in Chains ...

Samuel L Action

This is Alice in Chains.

Hello Schlitz mmmm, thank you! I've heard you are delicious!

I've never actually seen pokemon mating until now

The bad thing about playing like this is you'll never get anyone humming your melodies.