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Found 13 results

  1. It's been a while. when you last saw me, this happened... I've mostly stayed the course, but I reinjured my back again and spent all last year trying to get back to healthy. And the better news is nice drugs that helped me deal with the pain... burnt out my kidneys (kinda stage 3 for those who are familiar with that). Goals: It's now time to go from this to this My tracking Cals and reduce sodium. 2000 cals. 109p/298c/60f and ~2000mg Sodium continue to do physical therapy and core strength work and work on shoulder mobility so I can do more cool things! There, simple and easy.
  2. I'm a little late to the party, but know this, I have been fighting the war for a long time. However, my body has not been reacting at all to my nutrition changes. I talked to my nutritionist last night, and she's going to reduce my Cals to 2350 with 325c/120p/65f. I'm going to starve, but I'll be forged from fire. I also have gotten to the point that I need to practice Crossfit skills again. Freestanding Handstands into HS walks, Muscle ups, double unders and pistols, practice at least one a day.
  3. Part 3 of my journey, more of the same... I've been doing a lot of Podcast listening to a Former Navy SEAL turned motivation speaker and he has 2 big points that I love. Discipline = Freedom and extreme ownership of everything you do. I haven't been meeting my goals mainly causing I'm not doing these things. So, this year I'm going to be more goal oriented and harder on myself when I don't make good decisions. I'm also going to get back to basics, evaluate my priorities, and reestablish my discipline. There are lots of things I want to accomplish, but haven't because, honestly, I just didn't do the things necessary to accomplish them, like I started this year fatter than last year, and I've failed to make any fat loss progress since end of Jan and electrostatic machine says I'm losing muscle mass and gaining fat. 1. Get lean as fuck or lose 20 lbs. I was in between 225-228 for most of last year, but my belly measurement went up from 35.8-36.2" to 38". This isn't good. I'm not at 36.5", and I have made no progress in the last 15 weeks. a. Count all my calories. Don't eat over 2700 cals/day. Basically, have some goddamn discipline. I've been doing good at this, but now to take it to the next step. Be accurate with my Marcos. b. New Macros: 300c, 215p, 65f. I've been mostly good for this for the last 5 weeks. c. Track my body stats. I'm great at capturing my weight, but I'm now going to be discipline about tracking my waist and hip measurements. and it's too hot here to go another summer of wearing a shirt during workouts. Fuck, summer is here and I'm not summer ready!! summer is here... summer body... isn't. 2. Give praise in the Iron sanctuary. To do this, I must remain mobile and healthy. So... have some fucking discipline and do my mobility. Don't be afraid to see my chrio, and lastly... if I need them, take my NSAIDs. I know they make me bloated... but it will pass. Use them to heal faster. 3. Compete in things. Get off my ass and enter some contests. I will enter at least 1 PL meet, 1 Crossfit comp (open isn't going to count, and I'm not entering) and 1 WL meet. Weightlifting meet: completed 4/28. Need to look for another one Crossfit meet: Time to find one PL Meet: probably not going to happen. Don't feel like joining another fed, just to compete once. Sorry, if I don't post in your challenge It takes all my effort just to post in mine.
  4. Update from last challenge: Mobility is going better, Nutrition was static. I've been between 225 and 229 for the last 5 months. I'm getting better at the Crossfit skills including my first 5 muscle ups. No work was done on my rifle or gun. So part 2 of the 2nd half of the years goals: 1: Give praise in the Iron sanctuary. To do this, I must remain mobile and healthy. I know right? And since I'm sacrificing my gainz at the in the halls of crossfit. #makingcrossfitwarriorsagain Wait... I have to quit Crossfit because of time and money, so I'll be going back to the Bro gym and doing something. I need to design a WL/PL/CF style workout plan that I can do at the bro gym and not get kicked out. and still do mobility. Work Mobility every day to include lax ball to the thoracic area, quads, calves and lats. And do distracted stretches to help my hips and ankles. And the other various stretches my PT says. I have 4 times a day where I can really do this (morning, mid day at work, pre workout, evening.) So I don't have all of these all at once, but break them up and hit trouble spots multiple times if needed. With all that said, I feel the best I have felt in years right now. My shoulders are opening up, my hips are moving better, my ankles move well, everything feels good except my foot. 2. Stop being fat. Whatever I have been doing isn't work. Try new stuff. Details to come. 3: Be better at Crossfit. Train hard, rest when I'm dead. And I discovered that there are a bunch of skills that I suck at or just can't do. Some I'm going to practice these one or more of these skills 5 times a week. Over head squat: I need more shoulder mobility and maybe scapula strength to do this properly, but If I want a 225lbs snatch... I need to learn to get under the bar. Double unders: This is the one skill that is single handily preventing me from Rx'ing WODs. I need my own jump rope that is sized for me for me to truly progress. Current record is 11 dups. Muscle Ups: I have done 5 total, but I can't do them on queue. Be better. Handstands/handstand walks: Didn't you all watch Stongman's fury in the Xfit games? I could do some of that... but not the handstand walks, I want to be better. I need to actually do a freestanding handstand, stop being a bitch. 30" box jumps: Need to be more explosive with these. I can do 24" really easily now, its the next step. *space reserved for other things as I remember I really want to do them* 4. I've been working on prepping for Ragnarok all this year, but I didn't really know why. But now I do. Br0dinsdottir is on her way to reign havoc. So, I have lots of work to do to prep the house. Build various furniture, clean rooms, etc etc... So I will do all the things and maybe do them before the wife nags me to doing them. I have a dresser and a changing table that needs to be built. and of course, still do my gun stuff, like paint my AR. And those who were following last challenge, wife indirectly told me I should get a pistol for everyday carry and home security. But... Then her car broke down and we had to surprise buy a new car over the weekend. So I feel like I need to sit on my Christmas/birthday money for a while.
  5. Update from last challenge: Eating 6 times a day fucked me up. Planning dinner with the wife is the key, that's where I need to improve. I worked on Crossfit skills (double unders, Muscle up progression etc) and stayed mobile. I did things at the house. I did not work on my riffle. So part 2 of the 2nd half of the years goals: 1: Give praise in the Iron sanctuary. To do this, I must remain mobile and healthy. I know right? And since I'm sacrificing my gainz at the in the halls of crossfit. #makingcrossfitwarriorsagain Wait, that's not how they look... Work Mobility every day to include lax ball to the thoracic area, quads, calves and lats. And do distracted stretches to help my hips and ankles. And the other various stretches my PT says. I have 4 times a day where I can really do this (morning, mid day at work, pre workout, evening.) So I don't have all of these all at once, but break them up and hit trouble spots multiple times if needed. With all that said, I feel the best I have felt in years right now. My shoulders are opening up, my hips are moving better, my ankles move well, everything feels good except my foot. Now the bad news... I tweaked my back on Saturday. I feels like I have a bulging disk and my lower back froze up to protect my spine. I found a chiro who crossfits and understands what I want to do with my body and I also have a Dr Appt of Friday. Last time I hurt my back, I became a lazy POS and did nothing. This time, I'm going to stay active. i.e. yesterday I did 5 rounds of 10 cal on assault bike, 25 air squats and 10 strict pull-ups. And I felt great afterwards, my body responded well to it... or maybe it was the drugs. 2. Stop being fat. And I did what I usually did for the last 3 years.. and I didn't lose any weight. I was eating 1950-2050 cals/day. So for the last 2 months I have been reverse dieting and last months goal is to eat 3K cals/day. Reverse Diet has been working well for me so far and I've been still losing weight. Now is time for the cutting. I will bring it down in a controlled manner and finally start losing fat. I got down to 225 and 35.1" before I went on vacation. This weeks goal is 2800 cals/day with 40% C/30% P/30% F which works out to 278g C/209g P/93g F. I'll evaluate total cals on a weekly basis. 3: Be better at Crossfit. Train hard, rest when I'm dead. And I discovered that there are a bunch of skills that I suck at or just can't do. Some I'm going to practice these one or more of these skills 5 times a week. Over head squat: I need more shoulder mobility and maybe scapula strength to do this properly, but If I want a 225lbs snatch... I need to learn to get under the bar. Double unders: This is the one skill that is single handily preventing me from Rx'ing WODs. I need my own jump rope that is sized for me for me to truly progress. Current record is 2 dups. Muscle Ups: cause when you do one... everyone knows you're bad ass. New coach taught me something new, so now I need to practice. Handstands/handstand walks: Didn't you all watch Stongman's fury in the Xfit games? I could do some of that... but not the handstand walks, I want to be better. I need to actually do a freestanding handstand, stop being a bitch. 30" box jumps: Need to be more explosive with these. I can do 24" really easily now, its the next step. *space reserved for other things as I remember I really want to do them* 4. I've been working on prepping for Ragnarok all this year, but I didn't really know why. But now I do. Br0dinsdottir is on her way to reign havoc. So, I have lots of work to do to prep the house. Build various furniture, clean rooms, etc etc... So I will do all the things and maybe do them before the wife nags me to doing them. I have a dresser and a changing table that needs to be built. and of course, still do my gun stuff, like paint my AR. So the wife and I were talking... and she told me that she would feel safer knowing that I was packing. Did she just know what she really asked? So guess who basically got permission to use his own money to buy a pistol? So, I want to get a pistol this challenge period. That means I need to go to the range and test them all out.
  6. Hi Rangers, I got lost on my way to my gym and started Crossfit. So this challenge will be more of the same except that I'm going to give up my gains... and the change of venue. 1: Continue to get my workout back in order. 2 challenges ago, I changed to order of my work out order and I like it. I'm doing a modified 5-3-1 with emphasis on Bench and front squats. I've changed the order of my workout so I do squats/legs on day 2 and DL/back on day 3. This has reduced my back fatigue/pain in the week I've done it. Last Challenge I separated out the OHP from bench day and now truly doing a 4 day 531 cycle with the exception of pushing DLs. I still don't feel comfortable programming heavy DL's so I do some volume and call it good. Fuck this shit, I'm doing crossfit. I pushed myself to about the limit I could push myself too, coaching myself. I found a Coach who loves fitness and has already helped me improve my technique and called me out for my bullshit. Needless to say... I'm in love. Plan: 1: Be better at Crossfit. Train hard, rest when I'm dead. 2: I got fat(ter). I hit over 240lbs a couple of times (I was 212 in OCT) and I'm measured the highest I have ever measured on the waist. This is unacceptable. a. Track all the foods. I did better, but I've decide that I need to fix my metabolism. reserve diet starts now. I'm going to add 100 cals a week and then evaluate how I feel each week. This week I'm going over 2300 cals but not over 2400. Of course this experience doesn't work if I straight up eat like an asshole, so keep tracking. b. Be less fat. Using the Marine body fat test, I'm 21% BF with 50lbs of fat and a LBM of 186lbs. So, losing the 25lbs I gained will quickly fix the problem that I don't fit inside my armor. I hit 226 and under 36" around the waist, 10 weeks ago... now I'm 233 and 36". Stop being a fat fuck! Make better decisions, I know what I have to do, have some goddamn discipline. Fuck this shit. I'm reverse dieting now. 3. Ragnarok will require proper defensive positions and weapons. So, I need to build proper defensive positions. Then I will train with my new Sword (in the Romeo and Juliet sense (no, the Leo/Clare one!)) I did finish the shed and cleared out most of my garage and I did get to the gun range once. Things I want to do this month to improve my defensive positions: A: Sell my Army uniforms. I found a surplus guy, we coordinated to meet, but he had to cancel, I need to follow up and sell it. I think I can get about $2000 for them. Uniforms have been sold B: Clean out my garage fully. Move the rest of the stuff out of my garage into the shed, then sweep and clean out the garage. Complete C: Clean out computer room and move stuff to the garage, shed or good will. Build racks in the Garage to mount my snowboards. Not started D: Touch up paint a couple of spots around the house, and WD40 the door hinges and garage door. Complete 4. Lastly, I've not been around the forum like I should be, so (Doing better, but can always do better.) I disappeared for 2 weeks last challenge, be that troll I know I am again.
  7. Last challenge I kinda abandoned for reasons. I kept coming up with some funny, witty and self trolling summaries to post... but I never got around to actually doing them. I guess I was paralyzed by my expectations of posts that prevented me from actually posting. So, I'm going to repeat because my standards on myself are high and I'm not going to accept the stagnation that happened. So, lets repeat. 1: Continue to get my workout back in order. 2 challenges ago, I changed to order of my work out order and I like it. I'm doing a modified 5-3-1 with emphasis on Bench and front squats. I've changed the order of my workout so I do squats/legs on day 2 and DL/back on day 3. This has reduced my back fatigue/pain in the week I've done it. Last Challenge I separated out the OHP from bench day and now truly doing a 4 day 531 cycle with the exception of pushing DLs. I still don't feel comfortable programming heavy DL's so I do some volume and call it good. Plan: A. Continue to lift and maybe think (this went well last challenge, I'm at my strongest again) about taking a 2nd rest day during the week. What are rest days? seriously, Ahh, fuck it. I'll take a rest day when I'm dead. No seriously. If I feel decent, I'll gym, if life comes up... I'll gym then do the life thingies. And If I'm really tired... I'll sleep. B. More abs. Do 15 min abs workout 4-5 times a week. Abs help carrying load barring equipment into battle. This is routine now. C. Conditioning. I need to improve my conditioning a bit. So, I'll do some type of sprints, rows or horizontal cardio 3 times a week or go snowboarding for the day. Everyone knows you can't kill frost giants all day long... if you can't last all day long. Ski resorts will be open to july, golf weather is getting great, go do stuff outside, or torture the fuck out of myself with the rowing machine. C1. Also, Since I got my promotion last summer and was moved to a first floor building, I realized that I'm missing the stairs in my life. Therefore, all bathroom/water breaks will be done on the 3rd floor (highest floor of my building.) Cause stairs are good. (this started to fall off, need to focus on this again) 2: I got fat(ter). I hit over 240lbs a couple of times (I was 212 in OCT) and I'm measured the highest I have ever measured on the waist. This is unacceptable. a. Track all the foods. This fell off last challenge, time to get my shit together. b. Be less fat. Using the Marine body fat test, I'm 21% BF with 50lbs of fat and a LBM of 186lbs. So, losing the 25lbs I gained will quickly fix the problem that I don't fit inside my armor. I hit 226 and under 36" around the waist, 4 weeks ago... now I'm 233 and 37". Stop being a fat fuck! Make better decisions, I know what I have to do, have some goddamn discipline. 3. Ragnarok will require proper defensive positions and weapons. So, I need to build proper defensive positions. Then I will train with my new Sword (in the Romeo and Juliet sense (no, the Leo/Clare one!)) I did finish the shed and cleared out most of my garage and I did get to the gun range once. Things I want to do this month to improve my defensive positions: A: Sell my Army uniforms. I found a surplus guy, we coordinated to meet, but he had to cancel, I need to follow up and sell it. I think I can get about $2000 for them. Uniforms have been sold B: Clean out my garage fully. Move the rest of the stuff out of my garage into the shed, then sweep and clean out the garage. Complete C: Clean out computer room and move stuff to the garage, shed or good will. Build racks in the Garage to mount my snowboards. Not started D: Touch up paint a couple of spots around the house, and WD40 the door hinges and garage door. 4. Lastly, I've not been around the forum like I should be, so (Doing better, but can always do better.) I disappeared for 2 weeks last challenge, be that troll I know I am again.
  8. 1: Continue to get my workout back in order. Last challenge I changed to order of my work out order and I like it. I'm doing a modified 5-3-1 with emphasis on Bench and front squats. I've changed the order of my workout so I do squats/legs on day 2 and DL/back on day 3. This has reduced my back fatigue/pain in the week I've done it. And for those who know 5-3-1, I'm doing OHP on bench day. Not trying to get super strong in OHP, just build strong looking shoulders. I'm going to attempt a back squat cycle to see how my back handles it. Plan: A. Continue to lift and maybe think (this went well last challenge, I'm at my strongest again) about taking a 2nd rest day during the week. What are rest days? seriously, B. More abs. Do 15 min abs workout 4-5 times a week. Abs help carrying load barring equipment into battle. This is routine now. C. Conditioning. I need to improve my conditioning a bit. So, I'll do some type of sprints, rows or horizontal cardio 3 times a week or go snowboarding for the day. Everyone knows you can't kill frost giants all day long... if you can't last all day long. Ski resorts will be open to july, golf weather is getting great, go do stuff outside, or torture the fuck out of myself with the rowing machine. C1. Also, Since I got my promotion last summer and was moved to a first floor building, I realized that I'm missing the stairs in my life. Therefore, all bathroom/water breaks will be done on the 3rd floor (highest floor of my building.) Cause stairs are good. (this started to fall off, need to focus on this again) D. (New) start doing Yoga. I have a reduced pass for a week at 2 places. I need to check them out and strech out my Glutes and Traps/Rhoms. Yoga days don't need to be double up with a heavy lifting day. I can step away from the gym to stretch... (this did go well.) Time to pay up to keep this going. 2: I got fat(ter). I hit over 240lbs a couple of times (I was 212 in OCT) and I'm measured the highest I have ever measured on the waist. This is unacceptable. a. Track all the foods. Better at tracking, but lots of room to improve b. Be less fat. Using the Marine body fat test, I'm 21% BF with 50lbs of fat and a LBM of 186lbs. So, losing the 25lbs I gained will quickly fix the problem that I don't fit inside my armor. I hit 226 and under 36" around the waist, keep building on this. c. (new) reduce sugar intake. My wife did the whole 30 for a month last year and she really liked it and I really liked the foods, even though I didn't want to fully participate. Mainly, I didn't want to give up my whey. This year, I'm interested in trying the whole 30, but the wife isn't, (food is really expensive.) So, I'm not going to do the whole 30, but I'm going to read the book and incorporate as many principles into my nutrition as I can. This will be hard to track. Going to cancel this one, not feasible right now. 3. Ragnarok will require proper defensive positions and weapons. So, I need to build proper defensive positions (I.e that shed Mrs. B wants me to finish.) Then I will train with my new Sword (in the Romeo and Juliet sense (no, the Leo/Clare one!)) I did finish the shed and cleared out most of my garage and I did get to the gun range once. Things I want to do this month to improve my defensive positions: A: Sell my Army uniforms. I found a surplus guy, we coordinated to meet, but he had to cancel, I need to follow up and sell it. I think I can get about $2000 for them. Uniforms have been sold B: Clean out my garage fully. Move the rest of the stuff out of my garage into the shed, then sweep and clean out the garage. Complete C: Clean out computer room and move stuff to the garage, shed or good will. Build racks in the Garage to mount my snowboards. Not started D: Buy a carry case for my 1903 Springfield and then take it to a gun smith to ensure that its serviceable (pending the money from my uniforms.) weapons at gunsmith. 4. Lastly, I've not been around the forum like I should be, so (Doing better, but can always do better.)
  9. As I never did a closing post for the last challenge, I'll both close this one out and start the next one. Things I'm going to continue building on: 1: Continue to get my workout back in order. Last challenge I changed to order of my work out order and I like it. I'm doing a modified 5-3-1 with emphasis on Bench and front squats. I've changed the order of my workout so I do squats/legs on day 2 and DL/back on day 3. This has reduced my back fatigue/pain in the week I've done it. And for those who know 5-3-1, I'm doing OHP on bench day. Not trying to get super strong in OHP, just build strong looking shoulders. Plan: A. Continue to lift and maybe think (this went well last challenge, I'm at my strongest again) about taking a 2nd rest day during the week (new.) B. More abs. Do 15 min abs workout 4-5 times a week. Abs help carrying load barring equipment into battle. (this went alright, I got about 2-4 core sessions a week.) C. Conditioning. I need to improve my conditioning a bit. So, I'll do some type of sprints, rows or horizontal cardio 3 times a week or go snowboarding for the day. Everyone knows you can't kill frost giants all day long... if you can't last all day long. (this didn't go as well as I wanted, lots of room to improve. Actually go snowboarding twice this month.) C1. Also, Since I got my promotion last summer and was moved to a first floor building, I realized that I'm missing the stairs in my life. Therefore, all bathroom/water breaks will be done on the 3rd floor (highest floor of my building.) Cause stairs are good. (this did go well.) D. (New) start doing Yoga. I have a reduced pass for a week at 2 places. I need to check them out and strech out my Glutes and Traps/Rhoms. Yoga days don't need to be double up with a heavy lifting day. I can step away from the gym to stretch... 2: I got fat(ter). I hit over 240lbs a couple of times (I was 212 in OCT) and I'm measured the highest I have ever measured on the waist. This is unacceptable. a. Track all the foods. (did good for 3/4 weeks) b. Be less fat. Using the Marine body fat test, I'm 21% BF with 50lbs of fat and a LBM of 186lbs. So, losing the 25lbs I gained will quickly fix the problem that I don't fit inside my armor. (I lost 12lbs, 2 inches off waist and at 17% bf over last challenge, need to keep this up.) Also, I've been called out in bf% PVP, so I have to destroy me some up and comers and get back to being this guy: c. (new) reduce sugar intake. My wife did the whole 30 for a month last year and she really liked it and I really liked the foods, even though I didn't want to fully participate. Mainly, I didn't want to give up my whey. This year, I'm interested in trying the whole 30, but the wife isn't, (food is really expensive.) So, I'm not going to do the whole 30, but I'm going to read the book and incorporate as many principles into my nutrition as I can. This will be hard to track. 3. Ragnarok will require proper defensive positions and weapons. So, I need to build proper defensive positions (I.e that shed Mrs. B wants me to finish.) Then I will train with my new Sword (in the Romeo and Juliet sense (no, the Leo/Clare one!)) I did finish the shed and cleared out most of my garage and I did get to the gun range once. Things I want to do this month to improve my defensive positions: A: Sell my Army uniforms. I found a surplus guy, we coordinated to meet, but he had to cancel, I need to follow up and sell it. I think I can get about $2000 for them. B: Clean out my garage fully. Move the rest of the stuff out of my garage into the shed, then sweep and clean out the garage. C: Clean out computer room and move stuff to the garage, shed or good will. Build racks in the Garage to mount my snowboards. D: Buy a carry case for my 1903 Springfield and then take it to a gun smith to ensure that its serviceable (pending the money from my uniforms.) 4. Lastly, I've not been around the forum like I should be, so (this went better last month, I'll continue on with this.)
  10. Bro's and Swolemaidens, Its been too long. And I need to awaken from my Br0din sleep. When you last saw your lifting god in action, I was adjusting to a new boss, new work internet restrictions and figuring out tapatalk (why do I keep getting unsubscribed from treads!!!!) In the last 6 weeks: 1. supported the wife in her whole 30 quest. Cooking was fun, food tasty, but I stalled my weight loss cause I didn't count cals, because I didn't want to stress her out. Turns out she didn't whole 30 almost perfectly. 2. A coworker past away. Being the good guy I am, I volunteered to come in to work 2 hours earlier (that's 4AM now) to help cover his shift until new people can be hired and trained. 3. A manager asked me if I was interested in a position that he was trying to hire for the last 3 months. I think I'm a shoe in for it, but patience is a virtue. 4. 5-3-1 has been very successful for my bench strength. I don't mean to brag, but I got new PR's of 5@290lbs and 3@315. So, now to the future. 1. Count all the cals so I can get down to 205. (today, I'm at 217.4, but was at 212 10 days ago) 2. Continue 5-3-1 for bench. Be awesome. 3. Get Tan. stop looking like this: and start looking like this: So, shirt off tanning oil on, and play my stupid phone game out in the sun. 4. troll @Flex Luthor as every opportunity presents itself. 5. get sleep, don't be afraid to take a day off from the gym Yeah, your right. Sleep when your dead. Gym now.
  11. Brothern and Swolemadien, When I started 4 weeks ago, this was my mental spot But last Challenge I get back to fighting shape, but not close enough to where I want to be. So, lets keep the momentum going Fitness/nutrition Q1: Gym all the time, but don’t be afraid to take rest days, don’t be afraid to take some days off if the lower back feels strained. Snowboarding counts as a gym day Q2: Do Physical Therapy every day, even on days not going to the gym. Q3: Track all the foods and eat at a deficit. Superbowl Sunday will be the reward day for this awesomeness. Q4: Post before and after progress pics to show awesomeness achieved. LUYL: When there is fuck around time at work, take the free classes that they give me and stop surfing the internet. and of course Gotta have fun.
  12. Bro's, it's that time of the year. Summer time and like any good Bro, its time to show off all the hard work of the year. Put down the useless stuff like chalk, weight belts, and sleeves and get out the spray tanners, hair gel and Axe. 1st Goal: Track all foodz and get lean. A Bro knows that starving now = lots of attention later. A Bro lifting status should be known from miles away. The question "do you even lift bro?" should be to so obvious that if asked, the only response is a blank stare. 2. A Bro knows that he has to be ready to bro at anytime. You can't bro if you are at home with an ice pack on your shoulder. A Bro must do the things to ensure the Bro is at his best all the time. 3. A Bro lifts not to be strong, but to be big is all the right places. A Bro doesn't waste time on unless exercises that don't make your arms bigger. A Bro does curls every day. A Bro doesn't care what equipment a bro uses as long as he can see his gainz in the mirror. But at the end of the day, this is all I really want:
  13. I'm talking about deadlift only because I'm a physically superior male after all. Come at me bro! Waving my penis flag high!
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