angelofdeath

^^ cosigned

i wouldnt say declines are NECESSARY, but it wont be detrimental. floor presses and pin presses really helped me break a plateau in the past. concrete: agreed HIIT is the only way to go.

the farmers walk handles are about 85lbs a peice. typically. my guess is the weight is somewhere in the 150 per side range. not that crazy. much more impressive are his olympic lifts, squats and box jumps. soup: if you want to learn how to squat properly, watch this guy. although the box squat labeled ' 'parallel' box squat', is slightly higher than parallel to be technical, nonetheless the guy is a beast without a doubt.

first work out in new facility on the competition bench! damn shit is nice. speed bench 135 bar weight plus bands warm up then 10x3 dumbbell bench, 2 sets till failure w/ 60's pendlay row 5x5 shrugs 3x12 rolling tricep extensions on floor 4x8 tabata intervals - jump rope

alright you mf'rs joined a real gym finally. im talking a REAL gym. monolift, atlas stones, 3 competition benches, 5 squat racks, more dumbells than i've ever seen in my life, thick bar, cambered bar, safety squat bar, kettle bells every where, dead lift platform, prowler, and the rest of the conventional machines. tractor tire in the back parking lot. work out reports to follow next week

yeah man, when i started trying to get strong and not just big, i started using the 5x5 and starting strength type routines. i was scared to go heavy on the bench so i used the smith machine for a long time thinking it was the same. after doing this a while, i kept having recurring shoulder pain every couple months. i then got on the real bench and got proper form and descended with my lats and never had any more problems.

nice mossy, ralph i'd highly suggest buying a buttstock for the weapon. they are dirt cheap. shit you can probably find them used on a gun board for almost nothing. much better to handle with a buttstock. unless of course you really need to conceal it. only other option i'd put on that thing is a light. get a decent one. although just about any light is better than no light. i need to get on the ball with this on my shotguns. only one has a light.

it also usually results in your pushing the weight forward while pushing up, which is un natural in an actual bench press. same way with a squat. you push backwards as well as upwards when coming out of the whole. which basically means your stabilizer muscles are f'ed on the move. its always fun to watch the guy that quarter squats or half benches on the smith machine get under a bar on an actual rack

this always sounds good on the face and i believed it for a long time. however the smith machine puts you in an improper plane with the bar, and results in an natural movement. which is especially detrimental when using a maximal weight method/1rm etc. just be prepared for shoulder injuries. its not a matter of if, its just a matter of when. best bet is to lower your weight to 5 or 3RM's that you can handle yourself and wait for a spotter for heavy 3rm's, doubles or singles using proper form on a real bench.

i'll second this in the 500$ price range another model to consider would be the 23. smaller, fires a decent round, etc. for home defense... i'd rather have a pump action shotgun w/ a light than just about anything.

thanks man.... spotter is 15-40. im not sure what they run now, but i got on the list of the first run they did. it was 895$ at the time. im pretty sure they are 995 or 1095$ now. long story short, i ended up getting the cover and ARD/sunshade for it for almost nothing. its great glass, built like a tank. USO was using the scopes to drive 12 penny nails as part of the torture test when they first put them out. only draw back to it is the eye relief. its not like the leupold, zeiss, or whatever other spotter where you have to plaster your eye on the eye piece. it has the same eye relief as a rifle scope, about 3". this was supposedly for a .mil contract that required the eye relief for use with a gas mask. some people hate it... but im used to it though since i never owned a spotting scope before this one.

nuclear bummer inspired me to get a little gear out and get some tacticooool/gear whore pics: rifle is: rock river entry tac w/ US marked receiver all larue mounts, cantilever mount, sure fire mount, 7.0 handguard, FUG. surefire m962 (i think) w/ IR filter single point sling mount modified eagle single point sling a few of my mags have magpul ranger floor plates, other have magpul pulls. aim point m2 rock river BUIS badger tac latch also pictured: eagle drag bag US Optics spotting scope w/ mil scale reticle w/ TAB cover peltor comtac II's 'special forces' / RAID modified bdu shirt chest rig is eagle w/ cummerbund in khaki. assorted multicam tactical tailor, eagle and no name molle pouches and radio on back

good stuff how do you like the loopy on there? i have a m4 m3a 10x on a bolt rifle that i hope to swap out to an s+b in the next year or so. i have a pile of parts i need to get assembled into a precision bolt gun. i hope to get it sent out this winter, money permitting. how is the cerakote to work with at home? i'll try to get some decent pics of my AR tomorrow

haha...dang. no pull up bar. you can try doing them on the smith machine. run the bar all the way up. use that as the chin up bar, bend knees and have at it. might work if you arent real tall its not uncommon to have sore triceps and shoulders, but your chest should be sore as well. without seeing a video of you pressing i would guess you arent tucking your elbows enough. also when benching try to pull the bar apart while trying to pinch your shoulder blades together. this should put your descend on your lats. tucking will take the weight off of your shoulders but be sure to keep your elbows under the bar at all times and keep your wrist as straight as possible without it arching back (you'll thank yourself later) watch this series : i think its 7 or 8 parts. watch them all. great lesson dont go for the flat back, non tight conventional press style. it might work if you are doing 15 rep sets, but if you want to start moving weight, get proper form.

^^^nice kit post specs/mods/acc's on the AR

i hope im understanding your comment properly... my point was that if you are doing the bench press with the right intensity and volume followed by say one supplementary bench movement, its generally a waste to then go into incline flyes, decline flyes, pec deck, cable crossovers, pullovers, flat flyes, cable crossovers from the bottom, etc. the bench press is working all parts of the chest and also hitting triceps, lats/upper back and shoulders all in that one movement. if you do 30 min of flyes afterwards like some guys you are only then focusing solely on various heads of the chest muscle. where as you are hitting four muscle groups with the bench press alone. same is true of moves like the row or chin up as opposed to straight arm pull downs. if you are at 4% body fat and you are 'cutting lines' in for a body building competition, it might be fine to do a lot of isolation work. if you are trying to get huge, get strong or are starting out at weight lifting, compound moves recruit more muscle, will make you stronger and is therefore a much more efficient use of your time. think about it... what do people ask all the time? 'how much do you bench?' or 'how much can you squat?' they dont ask how much you use on the pec deck or how much you can dumb bell curl.

pushups, chins, dips, check out the convict conditioning book casek has uploaded numerous times. get a keg, do cleans with it. a sand bag. climb rope. get a jump rope. get a wore out truck tire with a cut side wall from a tire recycler, flip it, beat it with a sledge hammer. run. burpees.

acer... yeah its best to stick to compound moves for the majority of your workouts. concentrating on arm curls and flyes isnt the most efficient use of lifting time unless you are ahnold presses for shoulders presses for chest, tris, upper back, etc dips for overall upper body rows for back chins back/arms squats/deads legs might also consider limiting your accessory and/or isolation work to parts that arent hit that hard in the main moves. things like shrugs/face pulls for upper back, curls for arms, laterals for shoulders if doing bench presses that day, etc GHR's/back raises for low back/glutes, etc. all the other muscles will get hit hard on the compound moves. in another words if you benching hard one day there is no real need to do 30 sets of every conceivable fly or pull over afterwards.

my dad carried one every day for about the last 5 years. he used the gay fanny pack type thing that hangs on your belt. light weight and highly concealable, but cant hit anything past 15 ft. hahaha

this guy makes us all look like a bunch of pussies

indeed. but awesome concealment qualities

bump the return of the gun thread

you lucky bastard

boston t party of boston's gun bible fame likes fanny packs. i think they are gay, but like casek said, the fact that it can be used to carry a firearm negates its gayness i guess. he is more in favor of them solely for air port travel, keeping everything in one spot, etc. as far as concealed carry 'fanny packs' my dad has one and wears it damn near every day. i keep telling him its fine to carry around the shop and all, but most experienced criminals and all cops know of the belt loop fanny packs used for concealed carry. which if you are trying to use the concealed carry to your advantage, your cover is blown. it would be no different than wearing a t shirt over your waist rig that is skin tight. only about 8 states ban open carry. about 12 states dont even require a permit for open carry, as it should be, pretty much no questions asked. the rest can have local prohibitiions against it, require a permit to carry open, etc. 2 states (ak and vt) are concealed carry legal with OUT a permit. add arizona to that list as of the past few months. quawee hit the nail on the strategy behind concealed carry. others believe, that the effect will be like LE officers. open sight of a firearm will deter criminal behavior against you. other people think open carry will just get you shot in the forehead immediately if someone wants to rob you, instead of just threatening you. both theories have merit. many people like to open carry in groups, especially in urban areas. open carry meets are quite common in virginia, vermont, new hampshire and other states, to educate the public and make people realize not everyone with a gun is a scary criminal. rural open carry is quite popular around the country. i see it quite often in the mountains. another disadvantage to open carry is you must be well trained in weapon retention. such as if you feel a hand on your firearm, you grab the wrist of the guy with the arm opposite the side you are carrying on, then elbow with your arm on the same side as your gun to the face, etc. sorry for the rant... back to weights, running and dieting

oh i hear ya man... carrying a 1911 for a marathon runner would be like carrying a cinder blocks around your waist. i was merely addressing the animosity towards the very idea of legally carrying a firearm in general.