What are your Health & Fitness goals for 2012 ?

[poedua]

Well, with New Year's right around corner and the inevitable New Year's Resolutions that go along with it, I was wondering whether folks had any Health & Fitness goals for 2012 in mind.

For example....


- join a gym
- exercise more often in general
- lose some weight ( i.e drop a few inches around the waist, drop a dress size, reduce your body fat % )
- add some weight ( bulk up with muscle )
- take up a new activity or sport ( i.e yoga, curling, running outside etc. )
- train for a 5k, 10k or even a marathon
- have a better diet ( i.e eat less, eat more, eat better etc. )
- take your training up a notch ( i.e run harder on a treadmill, bench / squat more weight etc. etc., go to the gym more often )
- better aesthetics ...i.e replace the beer belly with washboard abs, bigger arms etc.
- etc.
- etc.

For me, on the diet front, I think I'm going to explore having more organic options in my diet in 2012. And from a day to day perspective simply try to have fish more often per week ( like I used to ) as well as having more nuts as snacks to boost up my calories ...as I could probably stand to gain 2 or 3 pounds. I'm also going to give more ' gluten free ' products a try in 2012 & see how that shakes out.

On the training side, I love indoor rowing ( have an indoor rower at home ) so I'm going to try and go harder to try and improve my 2000m times...who knows, maybe even get good enough to enter an indoor ergometer competition :eek: And I'm going to re-dedicate my efforts toward squats and lunges.....the consequences of an old knee injury is starting to resurface, so it's time to get my quads and hams in much better shape.

[Arbucks]

10% bodyfat, and then maintain/clean bulk

[poedua]

10% bodyfat, and then maintain/clean bulk

That's ' washboard ab ' country ! :D

Any idea what your present body fat % might be ?

[TheRealVinsanity]

My goal is to go to the gym at least 3 times a week. Have felt so fat and lazy during the holidays =P

[poedua]

My goal is to go to the gym at least 3 times a week. Have felt so fat and lazy during the holidays =P

Don't worry....you're in good company....myself included.:o

[biee]

Lose weight, eat healthier, train for 5k or 10k :)

more cardio and get ready for the summmerrrr!!!!!!

[xdragus]

full planche push ups. Still stuck at frog-ish style...can't full extend legs out yet. Probably have to start doing weighted tricep dips....at about 40-50 reps x 1 set at bodyweight. Been kinda stuck on being unable to pass 50 reps too :(

Maybe if i was skinnier (back in the 110-120lb days) it would have been easier to pull off but now that i'm older (29 :[) and weighing about 195 (still have to cut 10-15 lbs).

[poedua]

full planche push ups. Still stuck at frog-ish style...can't full extend legs out yet. Probably have to start doing weighted tricep dips....at about 40-50 reps x 1 set at bodyweight..

You train at home or at the gym ?


Been kinda stuck on being unable to pass 50 reps too :(

Not sure I follow......why would you need to go beyond 50 reps ?


Maybe if i was skinnier (back in the 110-120lb days) it would have been easier to pull off but now that i'm older (29 :[) and weighing about 195 (still have to cut 10-15 lbs).

How tall are you ?

[Sibica]

For me, on the diet front, I think I'm going to explore having more organic options in my diet in 2012. And from a day to day perspective simply try to have fish more often per week ( like I used to ) as well as having more nuts as snacks to boost up my calories ...as I could probably stand to gain 2 or 3 pounds. I'm also going to give more ' gluten free ' products a try in 2012 & see how that shakes out.

I think that is something that everyone should consider trying. I did and haven't look back since. Felt so much better, no more bloating (or gas for that matter) of any kind. It's weird because until you go gluten free it's hard to believe that you can feel any better than you already are? Bizarre scenario to explain.... Give it a go and tell us how things turn out. But be forewarned, once you've done it, chances are that re-introducing it back into the diet (if you choose to) will cause problems. Your gut flora will have changed by then (having no gluten) and when you reintroduce it, it will likely cause cramping, bloating etc. much in the same way that having no dairy for a period of time induces lactose intolerance. But don't let that stop you - there is no need (caloric nor nutritional) to be consuming wheat and you will feel much better not consuming it :D At least, I do.

PS> I'm sure you know this but stay away from anything that is a replacement for common gluten containing foods (like breads, etc.). They are equally garbage.

[poedua]

PS> I'm sure you know this but stay away from anything that is a replacement for common gluten containing foods (like breads, etc.). They are equally garbage.

It's interesting on the whole " gluten free " thing , cause I got to know a guy who slowly transitioned his whole food prep / catering business over to " gluten free " due to overwhelming demand for " gluten free " products. It seems the demand for " gluten free " is pretty staggering.

In fact, we were regulars of his amazing lasagna, penne, pizza etc. etc. and some baked products like chocolate chip / morning glory cookies, various pies and stuff like that simply because all his stuff tasted amazing and was made from scratch from old ' Italian ' family recipes.

Only later did we find out, 90% of what we'd been eating were " gluten free " versions of those old ' Italian ' family recipes. I still can't tell the difference between normal vs " gluten free " pasta and other Italian dishes - especially the pizza. I still think his " gluten free ' pizza is the best pizza ( of any kind ) Ive ever had.

However, he did make me a ' vegan ' pizza one time ....yech ! Hated it...tasted like crap ! There's no substitute for real cheese IMO.;)

Mind you, with the benefit of hindsight, I do think some of the baked " gluten free " goods we had, may be a notch below more traditional baked goods...taste amazing, but they're too flaky and lack the proper consistency IMO.

[Sibica]

It's interesting on the whole " gluten free " thing , cause I got to know a guy who slowly transitioned his whole food prep / catering business over to " gluten free " due to overwhelming demand for " gluten free " products. It seems the demand for " gluten free " is pretty staggering.

In fact, we were regulars of his amazing lasagna, penne, pizza etc. etc. and some baked products like chocolate chip / morning glory cookies, various pies and stuff like that simply because all his stuff tasted amazing and was made from scratch from old ' Italian ' family recipes.

Only later did we find out, 90% of what we'd been eating were " gluten free " versions of those old ' Italian ' family recipes. I still can't tell the difference between normal vs " gluten free " pasta and other Italian dishes - especially the pizza. I still think his " gluten free ' pizza is the best pizza ( of any kind ) Ive ever had.

However, he did make me a ' vegan ' pizza one time ....yech ! Hated it...tasted like crap ! There's no substitute for real cheese IMO.;)

Mind you, with the benefit of hindsight, I do think some of the baked " gluten free " goods we had, may be a notch below more traditional baked goods...taste amazing, but they're too flaky and lack the proper consistency IMO.

I guess we have different goals and health considerations. I don't eat anything like the stuff you mentioned. Gluten free or not, it's still junk food disguised as "home cooking."

[Kris81]

I used to say stuff like "get in shape" or "get a 6 pack" but those aren't realistic. So i'm going to start off simple.


By June, I want to be able to do 50 push ups & 10 chin ups.

by December, 100 push ups & 25 chin ups. Without stopping. I think that is obtainable considering I can't do a single chin up right now, lol

[xdragus]

You train at home or at the gym ?
I train at the gym but I leave my planche progress attempts at home. Plus I don't think anyone wants to see a guy be semi up on the floor in a frog position and then smack face first into the floor ;p



Not sure I follow......why would you need to go beyond 50 reps ?

Something along the lines of why be good at something when you can be great. Pretty sure anyone who has a passion for something never wants to underachieve.


How tall are you ?
5 ft 10. Yea I still need to cut weight down if it's ever going to happen..i'm pretty heavy for my height at 195 at 15% bf. I still have my mcdonalds/golden star burger/coke/redbull cheat days which is one thing I've been unable to drop like in the past 4-5 years. I've constantly tried...managed half a year at most and one day it all went bonkers. Managed to quit drinking though so those calories from beers are no more! ^^

[578902]

I currently weigh about 180lbs at 5'9" with about 12% bodyfat. I hope to gain another 20lbs and then start cutting to get more shredded.

[poedua]

I guess we have different goals and health considerations.

Fair enough - to each their own.:)


I don't eat anything like the stuff you mentioned. Gluten free or not, it's still junk food disguised as "home cooking."

Well, if you think Italian " home cooking " like pasta primavera, chicken saltimbocca, clam and shrimp risotto, bruschetta, eggplant parmesan, lasagna, pasta e fagioli, and a very nice veggie / quattro formaggio pizza ( with roasted red peppers, artichoke hearts, roasted mushrooms, kalamata olives & red onion ) etc. etc. etc. represents " junk food " ......then, I guess we'll have to agree to disagree on what's considered " junk food ".

Ditto for the occasional baked goods made from an Italian recipe - having an indulgence like that once in a while isn't going to do you any harm - i.e an authentic tiramisu ...done properly ...is without equal IMO.

But baked goods aren't really my thing to be honest ( the other family members are more fans of that than me ) - I'm more a fan of Italian dishes more focused on tomatoes, fish / seafood , chicken, garlic, olives ( olive oil ) & veggies ...pasta based or otherwise. Or, in other words, more of the way in which Italian cuisine embraces and embodies some of the more generally positive aspects of a Mediterranean based diet.

Personally ? Life's way too short not enjoy amazing Italian cooking made from scratch once in a while ...but that's just me ! :)

[poedua]

I used to say stuff like "get in shape" or "get a 6 pack" but those aren't realistic. So i'm going to start off simple.

By June, I want to be able to do 50 push ups & 10 chin ups.

by December, 100 push ups & 25 chin ups. Without stopping. I think that is obtainable considering I can't do a single chin up right now, lol

Good point.

Some of the more easily managed goals are the ones that are quantifiable and measurable - i.e drop 2" off my waist, drop 2% body fat, add 10 lbs of muscle, improve my best 10K time by 5 minutes, etc. etc.

[Kris81]

Good point.

Some of the more easily managed goals are the ones that are quantifiable and measurable - i.e drop 2" off my waist, drop 2% body fat, add 10 lbs of muscle, improve my best 10K time by 5 minutes, etc. etc.

Yea exactly.. I mean, my goal is also to drop 4" off my waist, but I figure it's only common sense/science that if i'm building muscle, i'll burn fat faster and if I can do those push ups/chin ups, my waist should start losing itself on its own.

[poedua]

Yea exactly.. I mean, my goal is also to drop 4" off my waist, but I figure it's only common sense/science that if i'm building muscle, i'll burn fat faster and if I can do those push ups/chin ups, my waist should start losing itself on its own.

True, but keep in mind, 1 lb of added muscle only burns about an extra 6 calories a day.

It's the 1 hour of weight training and the immediate period afterward that'll burn some extra calories for you as well.And, it's the burning of these extra calories that are needed to help create the overall calorie deficit you need to help you lose body fat. So, all other things being equal, an added pound of muscle in and of itself will burn extra calories, but not as much as you might think...but the calories expended during training itself to pack on that muscle will burn quite a few more calories - relatively speaking..

And of course, doing cardio and cutting back on your food intake will contribute to creating a calorie deficit as well. Which is one of the reasons why a combined approach of a good diet, weight training and cardio is cos considered an efficient and effective way to achieve fat loss.

[rilhouse]

I started a strength training program in July and by the end of 2012 I'd like to:

- Squat 2xBW
- Deadlift 2xBW
- Overhead strict press 0.8xBW
- Bench press 1.25xBW

[dragon_drift]

Need to get into shape and grow a 6pack and work on my cardio/stamina/endurance etc.

[poedua]

I started a strength training program in July and by the end of 2012 I'd like to:

- Squat 2xBW
- Deadlift 2xBW
- Overhead strict press 0.8xBW
- Bench press 1.25xBW

Was it a 5 X 5 program you went with ?

[rilhouse]

Was it a 5 X 5 program you went with ?

yah, modeled around stronglifts 5x5. i'm at a point that i've transitioned to 3x5 on all those lifts. i'm stalling on bench and overhead press so i'm looking to make changes to the program this year. i think i may have to add some assistance exercises.

[poedua]

yah, modeled around stronglifts 5x5. i'm at a point that i've transitioned to 3x5 on all those lifts. i'm stalling on bench and overhead press so i'm looking to make changes to the program this year. i think i may have to add some assistance exercises.

So, I'd think some assistance exercises that target your triceps might possibly help you a bit on both your bench and overhead press...as the triceps act / work as synergists in both exercises.

[bembol]

Losing Weight will always be my goal but when it's hard when one keeps buying Starbucks, eating at Mandarin or ordering Dominos on Sunday for NFL Football! :o :cry:


Bench 400 pounds. Currently at 380.

[poedua]

Losing Weight will always be my goal but when it's hard when one keeps buying Starbucks,

One option, is to go with something like the Venti Caffè Americano...only 25 calories....

............vs. say a Venti skim milk Caffè Latte at 170 calories.;)


eating at Mandarin or ordering Dominos on Sunday for NFL Football! :o :cry:

Sorry...but one of the reasons God specially made pizza in the first place ....was FOR Sunday NFL Football !:)


Bench 400 pounds. Currently at 380.

Well done !

[geebops]

My early goal for 2012 is to be able to get to 20 step boxes for box jumps by March.

I can do 3 sets of 6 reps on 18 step boxes right now. Only 2-3 reps on 19s. So I need to improve that.

[poedua]

My early goal for 2012 is to be able to get to 20 step boxes for box jumps by March.

I can do 3 sets of 6 reps on 18 step boxes right now. Only 2-3 reps on 19s. So I need to improve that.

Yeah....those ' box jumps ' can be real killers....NOT as easy exercise !

And probably why they're included a part of that killer ' The 300 Workout ' I suspect.:eek:

[geebops]

Yeah....those ' box jumps ' can be real killers....NOT as easy exercise !

And probably why they're included a part of that killer ' The 300 Workout ' I suspect.:eek:

They are a "killer" when you miss the box scrap your shins on the edge or overjump and tumble over as I don't put the step boxes against the wall. The thing about box jumps is half of it is a mental aspect. The fear of falling or missing the box despite having a spotter is sometimes still too much to overcome and messes with my jumps.

I love the exercise as it challenges the mind and body.

[poedua]

They are a "killer" when you miss the box scrap your shins on the edge or overjump and tumble over as I don't put the step boxes against the wall. The thing about box jumps is half of it is a mental aspect. The fear of falling or missing the box despite having a spotter is sometimes still too much to overcome and messes with my jumps.

I love the exercise as it challenges the mind and body.

I had to do a lot of these box jumps both during hockey training and when I was rehabbing my knee.

And you're right...it's an amazing exercise that can really test your mettle....I've got tremendous respect for it as an excellent exercise ...but I'm afraid still haunted by the pain it inflicted on me.....so, I hated it then and I still hate it now. :lol::lol:

As for the " mental aspect " - couldn't agree more. This quote is one I often turned to when I or my players needn't some added perspective / motivation......


" The temptation to quit will be greatest just before you are about to succeed ” - Chinese Proverb


...just something to keep in mind.

;)

[AstonM]

yah, modeled around stronglifts 5x5. i'm at a point that i've transitioned to 3x5 on all those lifts. i'm stalling on bench and overhead press so i'm looking to make changes to the program this year. i think i may have to add some assistance exercises.

Try adding chains/resistance bands to your bench, or if that's not possible, you need to really shock your system with something it's not used to. When I was still playing football, my personal trainer never had 2 days with the same exercises/reps/weights so my body never got used to it.


Losing Weight will always be my goal but when it's hard when one keeps buying Starbucks, eating at Mandarin or ordering Dominos on Sunday for NFL Football! :o :cry:
Bench 400 pounds. Currently at 380.

Not bad at all. Do you do some sort of body building/sport or is this just recreational? I stalled at 385 and couldn't break past it, think it was a mental thing though. Never got 100% confortable with that much weight sitting above my chest. Think I can do maybe 250 now....

I want to:

exercise at least 4 times a week
live a healthier lifestyle
drop to ~10% BF (currently ~18%)
feel good about how i look.

Currently doing the Chris Chelios workout + 2 days cardio, absolutely killer. Love it.

[Coz4k]

Bench 3 plates

[poedua]

drop to ~10% BF (currently ~18%)
feel good about how i look. .

So, all other things being equal, what's that, dropping maybe somewhere around 15 lbs of fat ?

[AstonM]

So, all other things being equal, what's that, dropping maybe somewhere around 15 lbs of fat ?

Well I'm 6'4" and around 270, so I have 221.4lbs of lean muscle on me right now @18%. Dropping to ~10% will also have me adding some more mass from working out, so probably 15-20ish I would need to drop i would guess. Not about the lbs for me, BF is what really matters. I used to be 10.5% and 278 lbs (my how things change).

[poedua]

Well I'm 6'4" and around 270, so I have 221.4lbs of lean muscle on me right now @18%. Dropping to ~10% will also have me adding some more mass from working out,. so probably 15-20ish I would need to drop i would guess. Not about the lbs for me, BF is what really matters. I used to be 10.5% and 278 lbs (my how things change).

As it is with me and why I said " 15 lbs of fat ". I was simply guessing how many pounds of body fat it might take - all other things being equal - to drop one's body fat % down 8% points. Mind you, I assuming holding lean body mass steady and average weight of somewhere around 175 lbs. - not 270 lbs. :)

btw - how often do ( will ) you measure your body fat % and what body fat % measurement tool do you use ?

In any event, 250 lbs. and 10% body fat is going to look pretty impressive !

[AstonM]

As it is with me and why I said " 15 lbs of fat ". I was simply guessing how many pounds of body fat it might take - all other things being equal - to drop one's body fat % down 8% points. Mind you, I assuming holding lean body mass steady and average weight of somewhere around 175 lbs. - not 270 lbs. :)

btw - how often do ( will ) you measure your body fat % and what body fat % measurement tool do you use ?

In any event, 250 lbs. and 10% body fat is going to look pretty impressive !

Sorry, didn't mean to take it the wrong way, just focusing on the overall loss of BF% rather than straight weight loss, mistook what you said. I get pinched by my strength/conditioning coach, think its a 5 point system, probably once every month. On my own once summer is here though, graduating in may.

[poedua]

Sorry, didn't mean to take it the wrong way, just focusing on the overall loss of BF% rather than straight weight loss, mistook what you said. .

No worries.:)


I get pinched by my strength/conditioning coach, think its a 5 point system, probably once every month.

Nice to have that available all right.....having a way to systematically and relatively accurately measure your body fat % like that on a consistent basis makes all the difference in the world IMO.


On my own once summer is here though, graduating in may.

Which I suppose presents all sorts of new challenges with respect to being able to maintain your level of training after graduation - i.e assuming you have to look for a job after graduating, find new training facilities etc. etc.

I assume you play(ed) a varsity sport while at school ?

[AstonM]

Which I suppose presents all sorts of new challenges with respect to being able to maintain your level of training after graduation - i.e assuming you have to look for a job after graduating, find new training facilities etc. etc.

I assume you play(ed) a varsity sport while at school ?

Played college ball for 2 years, had to stop due to a career-ending injury, still in contact/working with the team. And yes, it will be tougher once summer is along, but hopefully I'll have a job lined up by the time I graduate. I already know where I'll be working out until I move away from home

[Arbucks]

That's ' washboard ab ' country ! :D

Any idea what your present body fat % might be ?

In August I did a strict 12 week program, got down to about 13%. School got stressful, I had a little depression/binge eating and quickly rebounded to ~20% in a couple months.

I have the determination, I've proven that to myself before. This time I just need to manage my stresses, and all will be fine.

[gizmo8]

Got to get my cardio up...Im pretty fit but 15 minutes on the bike and Im dead tire.....other than that drink less spirits and I reached my goals..:-0

[Garest]

lose 20 lbs.

5'8'' @ 171

[Sibica]

Well I'm 6'4" and around 270, so I have 221.4lbs of lean muscle on me right now @18%. Dropping to ~10% will also have me adding some more mass from working out, so probably 15-20ish I would need to drop i would guess. Not about the lbs for me, BF is what really matters. I used to be 10.5% and 278 lbs (my how things change).

Was this during your college ball days?

[AstonM]

Was this during your college ball days?

Yup.

[geokilla]

Pack on 20lbs of muscle and to be able to get some nice pecs and abs. Need to work out consistently instead of going whenever I feel like it.

Also need to last more than 10 to 15 minutes on any cardio machine. Aiming for half an hour!

[gretzky99]

My goal this year is to run at least 1,600 KM's for training/races.

I reached 1,500 KM in 2010, but just failed (1,485) to reach it in 2011.

[Sibica]

Yup.

Were you on gear at the time?

[AstonM]

Were you on gear at the time?

On gear? Not sure I understand?

Edit: Looked it up, slang for steroids. I was not taking anything other than fish oil and protein shakes as supplements, but I was eating around 5-6000 calories a day. I worked out with a personal trainer 9 times a week for 3 months. Essentially wakeup, workout, eat, sleep, workout.

[poedua]

On gear? Not sure I understand?

Edit: Looked it up, slang for steroids. I was not taking anything other than fish oil and protein shakes as supplements, but I was eating around 5-6000 calories a day. I worked out with a personal trainer 9 times a week for 3 months.

That's a lot of calories from food alright .....and there were no protien / carb supplements as part of those 6,000 calories a day ...it all came from normal food sources ?


Essentially wakeup, workout, eat, sleep, workout.

Boy...if you could fit some sex in there somewhere, then you've got a nice lifestyle going there.;)....:lol::lol:

[Sibica]

On gear? Not sure I understand?

Edit: Looked it up, slang for steroids. I was not taking anything other than fish oil and protein shakes as supplements, but I was eating around 5-6000 calories a day. I worked out with a personal trainer 9 times a week for 3 months. Essentially wakeup, workout, eat, sleep, workout.

Just curious is all. Those stats you posted are some of the most incredible ones I've heard, even if you were on AAS (steroids). Take Arnold Schwarzenegger for instance. In his prime for the 1975 Mr. O (Pumping Iron), his off season weight was 265 and contest weight was 235, at a height of 6' 2". And reportedly, he only got down to 7% BF, no less. He was on a cocktail of AAS all throughout his career, and as most would agree, had exceptional genetics.

[Cas77]

Just curious is all. Those stats you posted are some of the most incredible ones I've heard, even if you were on AAS (steroids). Take Arnold Schwarzenegger for instance. In his prime for the 1975 Mr. O (Pumping Iron), his off season weight was 265 and contest weight was 235, at a height of 6' 2". And reportedly, he only got down to 7% BF, no less. He was on a cocktail of AAS all throughout his career, and as most would agree, had exceptional genetics.

Last week Alistair Overeem at 6'5 weighed in at 263lbs and looked around 10%BF.

Just to put things in perspective.

[AstonM]

Just curious is all. Those stats you posted are some of the most incredible ones I've heard, even if you were on AAS (steroids). Take Arnold Schwarzenegger for instance. In his prime for the 1975 Mr. O (Pumping Iron), his off season weight was 265 and contest weight was 235, at a height of 6' 2". And reportedly, he only got down to 7% BF, no less. He was on a cocktail of AAS all throughout his career, and as most would agree, had exceptional genetics.

No worries, I've gotten asked that before. Never been compared to Arnold before (nor should I), but I don't think it's that valid as his training and mine were for incredibly different purposes and those purposes also require different body types. If he was 7% at 235 for shows, he had ~218lbs of lean muscle mass on him. As I said before, I currently am 270 at 18% (which is a lot easier to envision for most of us, slight gut) and have ~221.4lbs of LMM. We just have different body types, I'm 6'4" and and am a thicker, football build.

Also of note, different ways of measuring bodyfat can have different results, not to mention margin of error. All I'm saying is that I'm sure body builers pay more attention to it since it has a direct affect on appearance of the body and therefore are more cautious of accurate results. Our coach would test 40 guys in a row in an hour or so.

[Sibica]

No worries, I've gotten asked that before. Never been compared to Arnold before (nor should I), but I don't think it's that valid as his training and mine were for incredibly different purposes and those purposes also require different body types. If he was 7% at 235 for shows, he had ~218lbs of lean muscle mass on him. As I said before, I currently am 270 at 18% (which is a lot easier to envision for most of us, slight gut) and have ~221.4lbs of LMM. We just have different body types, I'm 6'4" and and am a thicker, football build.

Also of note, different ways of measuring bodyfat can have different results, not to mention margin of error. All I'm saying is that I'm sure body builers pay more attention to it since it has a direct affect on appearance of the body and therefore are more cautious of accurate results. Our coach would test 40 guys in a row in an hour or so.

Fair enough, but those stats of yours are still damn impressive. Carrying 278 at 10.5% is a crazy accomplishment, even with your height. The best I could achieve was just shy of 240 lbs, also using only creatine, HMB (debatable effectiveness) and protein powder, with a BF % that was probably more like 12-15%. But for me, is was during my fighting days which are llloooonnnnggggg gone.... LOL

I was trying to illustrate that Arnold, off season, was maybe say 10% or a bit more? And he weighed in at 265, with 2 inches less than you. The thing was, he was on major AAS cocktails. By your numbers, you were nearly equivalent to his size at his peak, yet he was on gear (also a genetically exceptional individual).

[nli07]

the goal is to get so ripped to the pt i can grate cheese off my abs.


ABnation 101.

[poedua]

the goal is to get so ripped to the pt i can grate cheese off my abs.

ABnation 101.

Another worthy goal is a butt so hard you can crack an egg on it ! ;)......:lol::lol::lol: