Also there is a cool core training article on tnation. Got three new core exercises I like.

One arm dumbbell bench (only one arm loaded)
Landmines
One arm push-up

The bench and push-up are humbling. I normally use 80s+ for dumbell bench, I was struggling with 50s. Love it when I find a new exercyse and I get to use babyweights.

The one arm push-ups were sickening. I did them on the smith machine. I initially set the bar so I would be doing them at 30 degrees. No way. 60 degrees. Embarrassing.

The landmines were cool too. Need to find another cool anti flexion, maybe TRX fallouts?

Fack this bird dog and planks bullshiet. Ain't got time for sets of 100.

I tried those reffs (I don't even know what that acronym means) you were doing with 60 lb Dumbbells and I could barely balance doing those with 20s. I was literally wobbling around and falling over the whole time. Those things are hard man.

Rfess

It takes time bro. Don't elevate the rear foot as much (try 10 inches). And bringing up the front foot will also make them easier. Tightening lats key to staying upright.

Yea RFESS are harder than they look esp. with strict form. One Arm Push Ups are as legit as it gets for core.

I feel like we're crapping up N1H's log with our h0mo RR muscle worship talk:

600??! I'm looking on youtube and his most recent leg video from a year ago is 275 for a few reps that aren't at all atg and don't look that easy. I think he dled 5 plates+ and squatted 4 in that Mike O'Hearn collab video from 2 years ago though. Primo/mast/eq all kinda give the same look, just different side effects with primo having the least and costing a fackton more because it's one of the few that the bikini girls can use. Anavar or winny and trenbolone are almost certainly in the mix though for your boy RR. Still, I doubt his doses are very high.


Funnily enough, nattyornot turned into the new Brent Kim mopility wod and he doesn't even write about calling out fake nattys and stuff anymore.

Yes, you probably would turn into timbahwolf but less strong and like ~10lbs lighter after a good 9-12 months on some good dry DHT drugs+a little tren and some t3/clen. Do it, imo.

You promised me a pic of your Chinese wife's feet

Haven't seen her in three months. I will see her in a few days.

Been hanging out in playa del Carmen. Started using a new tanktop down here. The EVgonnaEV tanktop.

I was a hater for a long time but wow do I get attention with this look and it doesn't look corny in a beach town. As everybody knows my arms shoulders upper back and chest are all very lean. But my abs are just layers of cottage cheese. This outfit is perfect for me. I have tons of game here in playa del Carmen, hoes all want the locomachine gun. If I was 15 years younger I would move here.

Alas its game over for me. Proposing in October. Gonna be 38. It was a good run.



No legs, all guns.

No legs, no guns, old. Okay you have pretty solid forearm and brocep vascularititiyyitiy>

Realities of natty training at 38. Obviously would get too big on the sauce, so have to hold out for a few more years.

That's the old EV tank. Don't wear them anymore unless I'm going to the beach. Don't doushe it up at the gym anymore. Getting too old for that.

At least you have some gunz.

Not sure what's up with dipping your shirt in kool-aid, though.

The little bloke in the background has better fashion sense IMO.

loco, stick to solid colors. Or if you insist on wearing multicolor ****, at least pair it with solid color stuff.
Flower-shorts are fine in a vacuum but don't go well with a dip dye tanktop.

#finnishfashionadvice

(true though)

Another one who nit picks in the threads but doesn't even lift anymore.

Too busy getting ready to tie the knot.

Lmk if you come back, i'm living here for a while. Prob the weirdest place i've ever been with all the american expats.

I only go back to panama twice a year. I don't know how you can survive in boquete with awful Internet.

Doing a 5k turkey trot on 10 days notice. Have done almost zero cardio the last year. But coming in at a ripped 160 pounds.

11/15 1.0 mile run : 6:55
11/18 2.0 mile run : 15:53

My ankles hurt. Near the bottom part of my calf. They are sore afterwards. Running on roads with merrell shoes. Any tips appreciated. Can I hit 24min?

Is it ok if you tether with a smartphone? I'm up the mountain with **** internet and no reception atm. Was hoping it was going to be better when I move into town.

Tips for running long distances

Looks 37/37. Do want after my 5k. If that was at the finish line, might hit 22:00.

That's pretty good my average mile is like 9-10 minutes lmao

Ankle feels a lot better but still worried about running on roads.

11/19
Did a light lowerbody day (deadlifts up to 275x3, stiff deads at 225, leg ext, and ab wheel) and then went on treadmill for 1 mile at max incline. Felt great on my ankle. Got some endorphins going, starting at abwheel and through the treadmill. Felt 36/37 for the next two hours.

So tomorrow more treadmill and some upperbody and then a jog on the road Saturday.

11/20
Cgbp 4x4 @205
Incline bench 145 4x8
Face pulls 4x12

Treadmill 2 miles 24min 5.5degree incline
Treadmill cooldown 3.3mph 12degree incline 6min
370 kcals

That jog was way tougher than expected. Left ankle hurt a little bit during the run. Damn, a bit worried about doing a road run. Maybe I need cushioned running shoes.

loco's self awarded mantle of the best H&F all-rounder showing serious cracks. He runs about as well as kc.