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Getbig Main Boards => Gossip & Opinions => Topic started by: Al Doggity on July 25, 2017, 11:00:09 AM
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Most prob don't do cardio (like me up until about a month ago), but for those struggling to incorporate it, here's something that helped me out a lot.
Most of us prob do cardio in one block. Everyone has had the same thought and there are a ton of memes about how to get through 25 minutes of cardio all you have to do is get through 5 minutes 5 times. The thing that has helped me is to just split my cardio session into smaller blocks. For me the ideal length of time is 8 minutes 7 times, with 2 or three minute breaks in between.
I've been doing a lot of focus/concentration mental exercises lately and one of the things every "guru" points out is that the human brain can only focus on things for short periods of time. Taking on large goals can be discouraging because the amount of focus and energy you think you'll need to exert can be mentally exhausting before you even begin your project. By breaking a long cardio session into smaller, predefined segments you make your goal that much more attainable.
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That for sure works.
Smaller increments make it seem easier.
I've been on DNP for 11 days with about 20-40 min of cardio for 11 straight days.
About half way thru I wanna die either way.
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Amazing.
STAY POSITIVE!!!!!!!!!!!!!!!
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Or, stop thinking about cardio separately and incorporate conditioning into all your workouts.
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Or, stop thinking about cardio separately and incorporate conditioning into all your workouts.
Which is not a bad way to go, depending on your goals. But if you're trying to maximize strength, then a cardio-focused weight routine (which is what I assume you're talking about) won't work out for ya, or if you are focusing on bringing up specific bodyparts. Also, standard cardio has much shorter recovery time than weight-focused weight training and HIIT , which is an advantage, but it is also hella monotonous in comparison.
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Which is not a bad way to go, depending on your goals. But if you're trying to maximize strength, then a cardio-focused weight routine (which is what I assume you're talking about) won't work out for ya, or if you are focusing on bringing up specific bodyparts. Also, standard cardio has much shorter recovery time than weight-focused weight training and HIIT , which is an advantage, but it is also hella monotonous in comparison.
Check out Brian Alsruhe's youtube channel.
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Not for me. I hit my stride around 20 mins then I stay in the zone, chief. Not that I've been on the rower for 6 weeks but you know what I mean.
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Check out Brian Alsruhe's youtube channel.
Why would I do that?
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If you have to focus or concentrate on cardio, you may need to back off on the intensity. It's not a max-effort weight set, after all. I usually zone out during cardio, only checking the timer/distance occasionally
As for the idea of breaking it into sections, that's probably not ideal, at least if we're talking about heart health. Keeping the heart rate elevated for an extended period of time is the best way to train the heart.
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Not for me. I hit my stride around 20 mins then I stay in the zone, chief. Not that I've been on the rower for 6 weeks but you know what I mean.
Yeah, this tip is not meant for everyone. If you are able to focus and endure a full cardio session without any issues or breaks, then good on ya. For me, my mind is going a million places and which is actually a bigger issue than physical exhaustion.
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I get what you mean. I find TV and even radio distracting. I just flip down the timer screen, look at my feet, and concentrate on what I'm doing. Can't find my zone with other demands on my attention.
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If you have to focus or concentrate on cardio, you may need to back off on the intensity. It's not a max-effort weight set, after all. I usually zone out during cardio, only checking the timer/distance occasionally
As for the idea of breaking it into sections, that's probably not ideal, at least if we're talking about heart health. Keeping the heart rate elevated for an extended period of time is the best way to train the heart.
Like I said in my response to tapeworm, my biggest issue is not physical exhaustion. I kinda go over my whole reasoning for this in the opening post, but if you have the ability to focus on something for longer periods, great. It's something I'm working towards, but for anyone who isn't quite in that place, maybe this will be a helpful suggestion.
Most people go at varying speeds doing cardio anyway, taking a rest when they need it. If planned intervals is not as good as an extended period, I would guess it was a nominal difference, especially when it's a choice between not being motivated enough to do any cardio at all.
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I get what you mean. I find TV and even radio distracting. I just flip down the timer screen, look at my feet, and concentrate on what I'm doing. Can't find my zone with other demands on my attention.
It's funny you say that because the wifi in my gym was out recently and I listen to a spotify playlist while I'm working out and apparently they play spotify or some sort of internet radio in my gym. I have music on my phone, but i don't have any workout playlists,so I just didn't listen to anything that particular day. One of the best workouts I can remember. I always assumed I needed music for motivation, but not having music definitely didn't hurt my workout. Unfortunately, I can't really duplicate it, because I either have to listen to the crap they play at my gym or the crap I select for myself and I would rather deal with the crap I choose.
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I've got tons of podcasts downloaded to my phone (WTF with Marc Maron, Radiolab, Freakanomics radio) etc..)
Never a problem finding something to distract me for 30 minutes or so on the treadmill
edit - forgot to mention wireless headset
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Running is more enjoyable if you have access to scenic nature, free of cars and other annoyances. Treadmill type of stuff in gyms are torturous, feel like a trapped hamster.
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Reduce your carbs and cut some calories and you won't need to do cardio... ever.
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Get on a treadmill behind this:
(https://empurreoburro.files.wordpress.com/2014/01/0113-academia.gif?w=604)
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Elliptical is where it is at. You can watch movies and do it at the same time.
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Reduce your carbs and cut some calories and you won't need to do cardio... ever.
Assuming that you dont care about being fit and healthy, sure you wont need to do cardio.
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Assuming that you dont care about being fit and healthy, sure you wont need to do cardio.
So I'm not healthy unless I do cardio?
That's comical.
Jim Fixx basically started the jogging craze in the late 70's. He died of a heart attack (while jogging) at 52 years old.
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Elliptical is where it is at. You can watch movies and do it at the same time.
That's what I do. ;D I used to do 1 hour on the Elliptical every single day , then I cut back to just 3 says a week.
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Push a prowler for 15 minutes. Conditioning is where your heart sings.
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So I'm not healthy unless I do cardio?
That's comical.
Jim Fixx basically started the jogging craze in the late 70's. He died of a heart attack (while jogging) at 52 years old.
For every Jim Fixx that dies cardio prevents a massive amount of heart attacks. The first thing they do for heart attack rehab is cardio exercise. If bodybuilders could show off their heart muscle at the club they would be doing a lot of cardio. Heart attacks are the number one killer of man.
1. Cardio lowers the resting heart rate showing the heart muscle is stronger and more efficient.
2. Cardio can lower blood pressure.
3. It raises HDl's lowering the risk of the number one cause of death.
4. It lowers blood fat in the form of triglycerides.
5. Cardio increases capillaries around the heart.
6. It can lower blood sugar.
7. It lowers visceral fat that leads to metabolic diseases.
I could go on. I view cardio as the gas tank and training for strength, power and muscular endurance is the engine. One is not good with out the other.
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For every Jim Fixx that dies cardio prevents a massive amount of heart attacks. The first thing they do for heart attack rehab is cardio exercise. If bodybuilders could show off their heart muscle at the club they would be doing a lot of cardio. Heart attacks are the number one killer of man.
1. Cardio lowers the resting heart rate showing the heart muscle is stronger and more efficient.
2. Cardio can lower blood pressure.
3. It raises HDl's lowering the risk of the number one cause of death.
4. It lowers blood fat in the form of triglycerides.
5. Cardio increases capillaries around the heart.
6. It can lower blood sugar.
7. It lowers visceral fat that leads to metabolic diseases.
I could go on. I view cardio as the gas tank and training for strength, power and muscular endurance is the engine. One is not good with out the other.
True, but proper dieting and lowering your calorie intake does most of those things too. I'd rather save my energy for the weights.
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Which is not a bad way to go, depending on your goals. But if you're trying to maximize strength, then a cardio-focused weight routine (which is what I assume you're talking about) won't work out for ya, or if you are focusing on bringing up specific bodyparts. Also, standard cardio has much shorter recovery time than weight-focused weight training and HIIT , which is an advantage, but it is also hella monotonous in comparison.
You get incredibly strong via a routine that focuses on conditioning.
It just requires one to abandon what they think they know, and shed old bodybuilding memes that separate the two. I know people who train this way who could win bodybuilding contest without bodybuilding, or powerlifting meets without powerlifting etc.......
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That for sure works.
Smaller increments make it seem easier.
I've been on DNP for 11 days with about 20-40 min of cardio for 11 straight days.
About half way thru I wanna die either way.
find this hard to believe. If youre on DNP, you dont need cardio. but assuming you are, if youre taking so low doses of DNP that you can and still need to do cardio, just ditch the dnp and use clen/t3/t4, much safer and more effective
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Why something take something dangerous like DNP? Losing weight is easy you just don't eat that much. Hell starving is safer. ???
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Why something take something dangerous like DNP? Losing weight is easy you just don't eat that much. Hell starving is safer. ???
eating less u lose muscle
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Stair climbing for big dudes? jogging/ Boxing is also nice if you are not mass monster.
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find this hard to believe. If youre on DNP, you dont need cardio. but assuming you are, if youre taking so low doses of DNP that you can and still need to do cardio, just ditch the dnp and use clen/t3/t4, much safer and more effective
what about gh?
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Why something take something dangerous like DNP? Losing weight is easy you just don't eat that much. Hell starving is safer. ???
You mean it's easy in theory to lose weight, correct? Burn more calories than you consume is the basic idea?
There should be one book on weight loss and that book has one page with one sentence: Burn more calories than you eat.
Now following through on the consuming less food part LOL.....totally different situation.
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You get incredibly strong via a routine that focuses on conditioning.
It just requires one to abandon what they think they know, and shed old bodybuilding memes that separate the two. I know people who train this way who could win bodybuilding contest without bodybuilding, or powerlifting meets without powerlifting etc.......
;)
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Lifters tend to have problems with cardio because we're used to very short intense work bouts, whereas aerobic training involves long work bouts of moderate intensity. It's just a matter of putting in the time and getting used to it. While Al's approach isn't the worst thing in the world, the best way is to just add a little time to each session you until you eventually can go for an entire hour. Once you can do that, you'll have the aerobic infrastructure in order to add speed. Intervals, what Al is actually describing, are a good way to do this.
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Lifters tend to have problems with cardio because we're used to very short intense work bouts, whereas aerobic training involves long work bouts of moderate intensity. It's just a matter of putting in the time and getting used to it. While Al's approach isn't the worst thing in the world, the best way is to just add a little time to each session you until you eventually can go for an entire hour. Once you can do that, you'll have the aerobic infrastructure in order to add speed. Intervals, what Al is actually describing, are a good way to do this.
Ive been getting great results using a HIIT type routine I shared on another page. Grape knows the condition im in presently, and I know the workouts he is following.
Old BB style stuff is dead and buried.
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Ive been getting great results using a HIIT type routine I shared on another page. Grape knows the condition im in presently, and I know the workouts he is following.
Old BB style stuff is dead and buried.
It depends what you want to do. HIIT is fine for a general conditioning routine, but, if you want to develop your aerobic system fully you have to do some steady state cardio, IMO, you can't beat running.
Conversely, running is great for aerobic system development but it does very little for strength, power and muscle mass. That's why a combination of both is your best bet. HIIT is a happy medium. My approach is a combination of distance running and old-school compound weightlifting movements.
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It depends what you want to do. HIIT is fine for a general conditioning routine, but, if you want to develop your aerobic system fully you have to do some steady state cardio, IMO, you can't beat running.
Conversely, running is great for aerobic system development but it does very little for strength, power and muscle mass. That's why a combination of both is your best bet. HIIT is a happy medium. My approach is a combination of distance running and old-school compound weightlifting movements.
I do rucking for cardio. Put a 45 lb plate in my backpack and go out for a few miles or hours,. Usually weekends. But sometimes - time permits during the week.
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It depends what you want to do. HIIT is fine for a general conditioning routine, but, if you want to develop your aerobic system fully you have to do some steady state cardio, IMO, you can't beat running.
Conversely, running is great for aerobic system development but it does very little for strength, power and muscle mass. That's why a combination of both is your best bet. HIIT is a happy medium. My approach is a combination of distance running and old-school compound weightlifting movements.
I don't disagree with this at all. Running should be a mix, IMO - distance, sprints, hills, etc....all different benefits.
My original point was that it's old school BS BB thinking that you have to "lift weights then/or do cardio".........workouts can have both, mixed in - sprints in the middle of a workout then returning to weights.....lifting weights for time instead of reps to get cardio benefit, etc.....tons of options.
And it's not one or the other for goals either - I see videos of guys deadlifting 500 for reps, then running miles etc.....
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I don't disagree with this at all. Running should be a mix, IMO - distance, sprints, hills, etc....all different benefits.
My original point was that it's old school BS BB thinking that you have to "lift weights then/or do cardio".........workouts can have both, mixed in - sprints in the middle of a workout then returning to weights.....lifting weights for time instead of reps to get cardio benefit, etc.....tons of options.
And it's not one or the other for goals either - I see videos of guys deadlifting 500 for reps, then running miles etc.....
This Grape... you are spot on. ;)
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I don't disagree with this at all. Running should be a mix, IMO - distance, sprints, hills, etc....all different benefits.
My original point was that it's old school BS BB thinking that you have to "lift weights then/or do cardio".........workouts can have both, mixed in - sprints in the middle of a workout then returning to weights.....lifting weights for time instead of reps to get cardio benefit, etc.....tons of options.
And it's not one or the other for goals either - I see videos of guys deadlifting 500 for reps, then running miles etc.....
You mean that waddle at 2.5 on the treadmill w towel over your head after doing a brutal 10 sets of curls and some delt raises and upright rows is not the only way . . . . . . . ?
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You mean that waddle at 2.5 on the treadmill w towel over your head after doing a brutal 10 sets of curls and some delt raises and upright rows is not the only way . . . . . . . ?
Yup.....gayer than going to the gym and doing "arms"..... ::)
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Yup.....gayer than going to the gym and doing "arms"..... ::)
The thing now at 42 - and following this stuff for literally decades - is how much drugs actually was the main contributing factor for a lot of those guys. Sure many worked hard in the gym - but many didnt at all either.
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The thing now at 42 - and following this stuff for literally decades - is how much drugs actually was the main contributing factor for a lot of those guys. Sure many worked hard in the gym - but many didnt at all either.
Yeah, but a lot of that "hard" work is just dealing with lactic acid build up, much different than AMARP type training or all out sprints.
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That for sure works.
Smaller increments make it seem easier.
I've been on DNP for 11 days with about 20-40 min of cardio for 11 straight days.
About half way thru I wanna die either way.
What were your results on DNP and what dose were you on ?
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Ive been getting great results using a HIIT type routine I shared on another page. Grape knows the condition im in presently, and I know the workouts he is following.
Old BB style stuff is dead and buried.
I think a lot of that stuff got started by guys who were looking for an excuse to spend the whole day in the gym. They come in the morning and do 15 sets for biceps go home then come back in the afternoon and do the same for triceps.
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I think a lot of that stuff got started by guys who were looking for an excuse to spend the whole day in the gym. They come in the morning and do 15 sets for biceps go home then come back in the afternoon and do the same for triceps.
CalvinH just made a list!
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Yeah, but a lot of that "hard" work is just dealing with lactic acid build up, much different than AMARP type training or all out sprints.
Grape - im not kidding - I dont think 75% of these dudes could have finished Tough Ruck like we did. The swelling, the feet, the joints, the pain, etc. They would have quit
BB had its place in history - but it needs to be in context of the time that we did not know the truth of what was really happening at the time.
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Running is more enjoyable if you have access to scenic nature, free of cars and other annoyances. Treadmill type of stuff in gyms are torturous, feel like a trapped hamster.
Agree. Always stuck on the elliptical in the winter so nice to get outdoors for cardio spring, summer and fall. Unless I interval cardio I try to get outdoors.
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I don't disagree with this at all. Running should be a mix, IMO - distance, sprints, hills, etc....all different benefits.
My original point was that it's old school BS BB thinking that you have to "lift weights then/or do cardio".........workouts can have both, mixed in - sprints in the middle of a workout then returning to weights.....lifting weights for time instead of reps to get cardio benefit, etc.....tons of options.
And it's not one or the other for goals either - I see videos of guys deadlifting 500 for reps, then running miles etc.....
But who said you "have to" do anything when working out? The point of my original post was that I incorporated something I was CHOOSING not to do because I found a way that motivated me more. Nothing in my post was dogmatic and suggested that it was the best and only way you to workout.
I'm sure you don't have an encyclopedic knowledge of my posting history (and I guess that's fine if you're choosing not to live your best life), but I've talked about my experiences with different training styles and I think fairly recently you and I had a back and forth about conditioning training. I think there is an endless combination of things that are effective and that the most important factors are persistence and consistency. If one way works for you, that's great. I wasn't bashing it or trying to convince anyone to switch.
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Yup.....gayer than going to the gym and doing "arms"..... ::)
Why is this "gay"? I posted a little anecdote here a little while back about a kid who goes to my gym that comes in 3 times a week and only does bench press and arm work. He did it consistently and transformed his body. If his goal is to change the way he looks and he's doing that, why is that wrong or bad? Why kill yourself if it's not going to be a program you can maintain and progress with? I honestly admired the rational way he approached it because you rarely see beginners approach weightlifting with that type of levelheadedness.
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Why is this "gay"? I posted a little anecdote here a little while back about a kid who goes to my gym that comes in 3 times a week and only does bench press and arm work. He did it consistently and transformed his body. If his goal is to change the way he looks and he's doing that, why is that wrong or bad? Why kill yourself if it's not going to be a program you can maintain and progress with? I honestly admired the rational way he approached it because you rarely see beginners approach weightlifting with that type of levelheadedness.
Its stupid, its a waste of time
Grape and I are so far ahead of the BB morons at this point.
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Its stupid, its a waste of time
Grape and I are so far ahead of the BB morons at this point.
Yeah, I know. You found the best and only way. And how surprising that it is cross-fit adjacent.
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Yeah, I know. You found the best and only way. And how surprising that it is cross-fit adjacent.
FALSE.
Absolutely false.
I post my workouts all the damn time.
I use minimal equiptment - have never ever set foot in a Cross fit place
Grape follows an awesome plan by .0000000001% types
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Why is this "gay"? I posted a little anecdote here a little while back about a kid who goes to my gym that comes in 3 times a week and only does bench press and arm work. He did it consistently and transformed his body. If his goal is to change the way he looks and he's doing that, why is that wrong or bad? Why kill yourself if it's not going to be a program you can maintain and progress with? I honestly admired the rational way he approached it because you rarely see beginners approach weightlifting with that type of levelheadedness.
You're rather odd.
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You're rather odd.
I accept your admission of being wrong.
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eating less u lose muscle
Cutting by eating clean and working out, I have never lose too much muscle. But I guess everyone is different.
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Best Lazy Bodybuilding excuses yet they all still do them
- Deadlifts are useless in bodybuilding and it builds a thick gut.
- Pullovers will expand your rib cage
- Squats are dangerous and useless, better off doing leg presses
- Bench Press is bad for your shoulders
- Barbell presses are bad for your shoulders
- Cardio is useless.
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Cutting by eating clean and working out, I have never lose too much muscle. But I guess everyone is different.
Bingo - the key is to not stay in a calorie deficit for too long so as to go into atrophy.
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find this hard to believe. If youre on DNP, you dont need cardio.
Dunno how you possibly came to THAT conclusion. Why would you NOT wanna do while on DNP?
What were your results on DNP and what dose were you on ?
So far so good@ 200/day... This is my fourth run with it over the years. Never went about 500. Was using Dinitro's DNP--but he's not around anymore.
Using another supplier of pure crystal. Sweating like a beast. Love it. Down about 8..holding water thou--when that comes off --it should be nice.
Not sure of my duration thou---this has potential to be a long run.
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I accept your admission of being wrong.
It's more in the context that I'm not continuing a discussion when someone responds to an obvious joke in a serious manner.
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Best Lazy Bodybuilding excuses yet they all still do them
- Deadlifts are useless in bodybuilding and it builds a thick gut.
- Pullovers will expand your rib cage
- Squats are dangerous and useless, better off doing leg presses
- Bench Press is bad for your shoulders
- Barbell presses are bad for your shoulders
- Cardio is useless.
Everything is bad for something. Everything is risk vs reward.
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Best Lazy Bodybuilding excuses yet they all still do them
- Deadlifts are useless in bodybuilding and it builds a thick gut.
- Pullovers will expand your rib cage
- Squats are dangerous and useless, better off doing leg presses
- Bench Press is bad for your shoulders
- Barbell presses are bad for your shoulders
- Cardio is useless.
:D