xX Silabolin' s HIT Castle Xx

[Obs]

Where the hell does she work?

Bartender waitress, best you will ever have.

[Obs]

Edit

[GearHeaded]

my belt squat is a beast. its the only way to go heavy when you got a bad back

[GearHeaded]

Arm day-

I abandoned any programming or plans. just did everything I could for over an hour. biceps, then more biceps, then triceps, then more biceps, then a bunch more triceps . wasn't in the mood to think, count reps or give a shit about anything other then murdering my bi's and tri's

[Obs]

Arm day-

I abandoned any programming or plans. just did everything I could for over an hour. biceps, then more biceps, then triceps, then more biceps, then a bunch more triceps . wasn't in the mood to think, count reps or give a shit about anything other then murdering my bi's and tri's

Most effective

[AR's King Silabolin]

Arm day-

I abandoned any programming or plans. just did everything I could for over an hour. biceps, then more biceps, then triceps, then more biceps, then a bunch more triceps . wasn't in the mood to think, count reps or give a shit about anything other then murdering my bi's and tri's

Do u try to do exercises for forarms only?

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[GearHeaded]

Do u try to do exercises for forarms only?

not really, but I should. the only thing I do on occasion is reverse grip barbel curls for the Brachi . but I really should do specific forearm work, as I use straps on my back days , so my forearms never get a ton of work (and I only have 50% use out of my right hand due to reconstructive hand surgery, so I have to use straps).

What do you recommend for direct forearm work

[AR's King Silabolin]

not really, but I should. the only thing I do on occasion is reverse grip barbel curls for the Brachi . but I really should do specific forearm work, as I use straps on my back days , so my forearms never get a ton of work (and I only have 50% use out of my right hand due to reconstructive hand surgery, so I have to use straps).

What do you recommend for direct forearm work

Havent the clue.
Rich Piana says reverse grip curls with thumbs on top is it.
And alt dumb curls where u rotate forarm 180 degrees on the way down.

Lees prist said 25 reps 25 sets 3 times a week.

Dave Palumbo max 1-2 times and not go crazy.

In periods i think an eagleclaw or those fingersquisers in front of mirror 2x50 reps every evening have worked a litle.

Some guys say forarms are 100% genetics.

I asked Bostin Loyd at IG and he said he just worked the hell out of them.

Rigth now, i just finish my bicepsworkout 1 time a week with a couple of sets of reverse curls Piana style.

I have forgotten my evening eagleclaws.
Too busy with doing shoulder feeders hehe

Honestly....i really dont know what is best.

Shouldnt surprise me if Lee Priests take could cut it. But it must tax CNS and energy for bigger bodyparts pretty hard.



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[guitarzan]

Havent the clue.
Rich Piana says reverse grip curls with thumbs on top is it.
And alt dumb curls where u rotate forarm 180 degrees on the way down.

Lees prist said 25 reps 25 sets 3 times a week.

Dave Palumbo max 1-2 times and not go crazy.

In periods i think an eagleclaw or those fingersquisers in front of mirror 2x50 reps every evening have worked a litle.

Some guys say forarms are 100% genetics.

I asked Bostin Loyd at IG and he said he just worked the hell out of them.

Rigth now, i just finish my bicepsworkout 1 time a week with a couple of sets of reverse curls Piana style.

I have forgotten my evening eagleclaws.
Too busy with doing shoulder feeders hehe

Honestly....i really dont know what is best.

Shouldnt surprise me if Lee Priests take could cut it. But it must tax CNS and energy for bigger bodyparts pretty hard.



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I do four different exercises for forearms twice a week. Wrist curls, reverse wrist curls, behind the back wrist curls or cables that do the same thing, and a grip machine.

[Obs]

Edit

[AR's King Silabolin]

What about u almostgone?

Ur an expert...20 reps 3 plates deep and all that shit.

High or low bar for safeness and thighsthickness. (Not power)?

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[almostgone]

What about u almostgone?

Ur an expert...20 reps 3 plates deep and all that shit.

High or low bar for safeness and thighsthickness. (Not power)?

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I can't quite get low bar, not happening with my shoulders and elbows. I go mid bar and I go as deep as I can and keep good form.
Not an expert, though. I just like squats because they kick my ass and really work my heart.

[AR's King Silabolin]

I can't quite get low bar, not happening with my shoulders and elbows. I go mid bar and I go as deep as I can and keep good form.
Not an expert, though. I just like squats because they kick my ass and really work my heart.

Rare i see youtube pro vids including 20 reps 3 plates man..

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[almostgone]

Rare i see youtube pro vids including 20 reps 3 plates man..

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Yeah, it's kind of an old technique, but effective.
Google "20 rep breathing squats Peary Rader"

Also:
https://youtu.be/aTsTIvo34nE

Keep in mind Efferding is in his 50s was a successful powerlifter, IFBB competitor/pro, and works with people like Hafthor Bjornsson, Brian Shaw and others.

[almostgone]

^^^^ Also check out Efferding's back thickness at around 24:30 in the video above. Not bad for someone in their 50s?



Here's another recent video:
https://youtu.be/ZiLjZ0op5_Y

[almostgone]

https://youtu.be/QH6xZwbFBNU

So, yes sir, there are pros that incorporate 20 reps squats. It absolutely isn't the only tool in the arsenal, but again it has it's place, IMHO.

[Capebuffalo]

Let me just say that there is nothing Sissy about Sissy Squats.

[charger69]

I do not know what is going on. I feel full body wise and I am like Obs and cannot stop eating. I am gaining weight (about .2-.5 lbs per day) however I look like I am leaning out.
Could this be from the slin before and after my second workout?
I also did biceps in the morning and afternoon (high reps I. Afternoon) and they still feel pumped.


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[GearHeaded]

I do not know what is going on. I feel full body wise and I am like Obs and cannot stop eating. I am gaining weight (about .2-.5 lbs per day) however I look like I am leaning out.
Could this be from the slin before and after my second workout?
I also did biceps in the morning and afternoon (high reps I. Afternoon) and they still feel pumped.

your body could be in a phase where its loading glycogen. when glycogen enters the muscle cell it brings with it about 3 grams of water. so you will gain weight. BUT, at the same time your muscle will fill out and become fuller and will push out against the skin and make you actually look a bit leaner

[charger69]

your body could be in a phase where its loading glycogen. when glycogen enters the muscle cell it brings with it about 3 grams of water. so you will gain weight. BUT, at the same time your muscle will fill out and become fuller and will push out against the skin and make you actually look a bit leaner

Does it happen this fast? This is shocking. I have never experienced anything like it.


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[GearHeaded]

Does it happen this fast? This is shocking. I have never experienced anything like it.

depends on what you have been doing lately, how depleted you may have been (HIIT cardio, two a day sessions), upping your carbs, adding insulin pre and post workout etc..

but yeah, things can change really fast. in a matter of hours really. I remember an interview of an IFBB pro talking about an experience he had backstage with I believe Markus Ruhl . The guy said that Markus didn't look good for the show at all, looked like he was very flat, not in shape, and lost a lot of muscle since his last show. Then Markus began injecting insulin and loading up on the carbs. The guy said that by time Markus got on stage he looked like a totally different bodybuilder. super full, lean, jacked, and huge.

[Obs]

Just an outright crammed day.
Shoulders were on fire.
Ran my ass off. I was doing... Cardio like charger.
I feel kinda gay now.
I went to wipe the beer outta my moustache and noticed my wrist was a little limp.

Got job done was nearly rude getting out of there and checked my phone, two more jobs to bid. Hauled ass, threw out bids and had surf and turf at the bar. Ate in 5 min, got another call for a bid, and hauled ass to babysitters house.

I am the king...

Turns out babysitter dropped kids off at my house. Fucking drove 120mph back home expecting cops and a fire.

Our dear sweet sitter was playing with them in the yard. I love that lady! Not in a sexual way, she is classy and smart as fuck though. Better with kids than us by a damn sight.

[Obs]

I am going to pretend she opens all windows this way.

[Obs]

Attachment 174549


Everyone...

Caption this photo in no more than five words.

[kelkel]

Attachment 174549


Everyone...

Caption this photo in no more than five words.

"I need to call Kel"

[Obs]

"I need to call Kel"

Winner right out of the gate.

[GearHeaded]

was a pretty pathetic leg day. which is fine being my lower back is still a bit strained.

standing leg curls - 5 sets of 15
Belt squats - 10 sets of 10
Leg extensions - 5 sets 8 reps with a hold at top slow eccentric
Standing calf raises - 8 sets 15 reps

was super low energy . pretty drained, but still would have enough for a couple rounds with Obs girl in the glasses

[Obs]

was a pretty pathetic leg day. which is fine being my lower back is still a bit strained.

standing leg curls - 5 sets of 15
Belt squats - 10 sets of 10
Leg extensions - 5 sets 8 reps with a hold at top slow eccentric
Standing calf raises - 8 sets 15 reps

was super low energy . pretty drained, but still would have enough for a couple rounds with Obs girl in the glasses

If you didn't I would call you gay.

I am taking the week off from the gym to focus on work but I am getting irriitated already

[AR's King Silabolin]

was a pretty pathetic leg day. which is fine being my lower back is still a bit strained.

standing leg curls - 5 sets of 15
Belt squats - 10 sets of 10
Leg extensions - 5 sets 8 reps with a hold at top slow eccentric
Standing calf raises - 8 sets 15 reps

was super low energy . pretty drained, but still would have enough for a couple rounds with Obs girl in the glasses

You shouldnt do calves like this man. Always start every workout with calves. After warmup and abs.
Preferable in shorts.
3-4 times a week ok.
Arnolds tip.

And it works for me too.
Most workouts high rep 25-30.

Piana wanted to grow them like a mf. And they did. He trained them ed.

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[charger69]

You shouldnt do calves like this man. Always start every workout with calves. After warmup and abs.
Preferable in shorts.
3-4 times a week ok.
Arnolds tip.

And it works for me too.
Most workouts high rep 25-30.

Piana wanted to grow them like a mf. And they did. He trained them ed.

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Dr everyone is different. I will do light weight/ high reps and high weight low reps. IMO each has its advantage. Granted the calves are mostly made up of high twitch fibers, but I can get a great pump also at low reps. The one thing I would mention is that one needs to take a look at how the muscles are Attached. You need to work the gastronomes and the soleus. You need to add an exercise in the seated position.
This may be accomplished on other days however I use the same exercises just different rep/set combos on the 2 days that I work them.


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[AR's King Silabolin]

Dr everyone is different. I will do light weight/ high reps and high weight low reps. IMO each has its advantage. Granted the calves are mostly made up of high twitch fibers, but I can get a great pump also at low reps. The one thing I would mention is that one needs to take a look at how the muscles are Attached. You need to work the gastronomes and the soleus. You need to add an exercise in the seated position.
This may be accomplished on other days however I use the same exercises just different rep/set combos on the 2 days that I work them.


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My main point. And Arnolds. Start 3 workout each weak with calves.
Piana was too extreme and he didnt do thighs other than superhigh reps due to injury.

Well...everytime i did calves last, it was just dogshit.

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[Obs]

I got a great compliment today....

While I am eating Steve says, "You are a big motherfucker and I think the biggest muscle you have should be your thumb by now. You are always on your phone."

[kelkel]

I got a great compliment today....

While I am eating Steve says, "You are a big motherfucker and I think the biggest muscle you have should be your thumb by now. You are always on your phone."

Nobody believes Steve.

[Couchlockd]

Off all the body parts to hit with moderate weight high reps , the upper back is most brutal to me


Other muscles seem to deal with it ok, but back stays burning for a day.

[BG]

Off all the body parts to hit with moderate weight high reps , the upper back is most brutal to me


Other muscles seem to deal with it ok, but back stays burning for a day.

Same here Couch, I used to go very heavy on back, my training partner was 5'10' 280 and I would try to keep up. It eventually destroyed my arms which in the end was my down fall. But back to what you said, I started doing moderate weight, slow, deep concentrated reps and I would be shot, Im talking body tired when I felt like a ran a marathon the day before. Wish I had figured that out sooner.

[Obs]

Guy working with me now is as good as they come.
Turned a job that would have taken me eight hours alone into a three hour deal.

He is tall but about my weight and strong as fuck. He has great genes period. He has a great work ethic. We loadded a trailer three times in about two hours and instead of having to unstack it we rolled it off by hand. I have been dying to find someone like him. I am not even paying him by hour. I can pay him twice as much as the others because he is worth three.

Never stands Idly. Sees what is going on and does it without asking. That makes him my equal as far as I am concerned.

[almostgone]

Guy working with me now is as good as they come.
Turned a job that would have taken me eight hours alone into a three hour deal.

He is tall but about my weight and strong as fuck. He has great genes period. He has a great work ethic. We loadded a trailer three times in about two hours and instead of having to unstack it we rolled it off by hand. I have been dying to find someone like him. I am not even paying him by hour. I can pay him twice as much as the others because he is worth three.

Never stands Idly. Sees what is going on and does it without asking. That makes him my equal as far as I am concerned.

If he shows up Monday, he sounds like a keeper? Congrats!

[Proximal]

Guy working with me now is as good as they come.
Turned a job that would have taken me eight hours alone into a three hour deal.

He is tall but about my weight and strong as fuck. He has great genes period. He has a great work ethic. We loadded a trailer three times in about two hours and instead of having to unstack it we rolled it off by hand. I have been dying to find someone like him. I am not even paying him by hour. I can pay him twice as much as the others because he is worth three.

Never stands Idly. Sees what is going on and does it without asking. That makes him my equal as far as I am concerned.

Nothing like an old school, hard work ethic dude. Haven’t been out of my profession in years, are they a rarity now?

[Obs]

Nothing like an old school, hard work ethic dude. Haven’t been out of my profession in years, are they a rarity now?

I have been looking for a guy like this for years.
They are impossible to find.a guy like this makes a business he works at.

Normal laborers in the construction industry and most bosses don't get it. There are usually a very few carrying all the others on their backs.
If you assemble two or three in one place they get more done than twenty others with all the equipment in the world.

I have seen three man crews outdo two other larger crews on a daily basis. I was a part of one for a long time. When you find someone like that you treat them with respect above and beyond and thats what you get in return.

[BG]

I have been looking for a guy like this for years.
They are impossible to find a guy like this

Im glad you found happiness after all this time. This is probably why you had so many bad female relationships, it wasn't for you.......who would have known!!