back211

I'm a true ecto finally looking to gain some significant mass (10/15 lbs). I haven't seriously lifted weights in over a year which was when I was doing Bill Starr. I'm looking to pick up the WS4SB routine, but would you guys advise to start Bill Starr again prior to doing so? I feel like I'd get some minor gains and much needed strength back so that I can lift heavier for WS4SB.

Thanks in advance

Id say jump into WS4B.

Then after that you can jump into a more serious routine focusing on size or strength, depending on your goals.

Just like WS4SB because it tackles many areas people will overlook, (mobility and speed mainly) and will help you later on especially if you trying to go towards a strength route.

Plus its pretty simple to follow.

I was banging your mom last night while dreaming in my dream that after sexing I banged her in another dream while I was asleep after banging your sister. What does that mean?

Beer should be cold but not chilled.

Thats what I learned in Germany.

I love my hefenweisen beer and festbier is the legit wheatbeer mang shit.

However; corona, millers, etc. has to be cold or chilled, otherwise it tastes like saliva. Its that puss light beer that I cant stand.

Oversensitive people, like seriously? Theres a difference between empathy and sympathy, which i totally respect , then theres being an oversensitive drama queen. like chill the fk out. Im sorry did I hurt your feelings? toughen the fk up and deal with sht.

lol so the other day I show my buddy this thread. He is like WTF why would you spend that much i got my shit from Harbor Freight and still bought a lapdance. Explained him the difference in quality for like an hour and blew his mind.

Next time i trained with him (He is training for SF{green berets} in the military) he had three new knives, a surefire torch, leatherman wave, and lanyards on all of them.

Best Part:

We walk home from training (We go out in the forest for like 2 days and hike and do military training sht) and we have to pass two blocks of houses before we get to his house, nbd. Anyways he has his paintball gun out and I do too but his looks like a real gun. Two cop cars pull up and officers are like get down put the guns down and sht. Then we tell them these are paintball guns. They thought we lost our mind and just got back from deployment. Anyways my friend shows them all his new gear and the cops were like Yea I had that surefire but it broke so I got this. And Yea I like that benchmade but the best was the Skirmish. And they were all talking EDC and I was like wow.

My first experience with the cops and it was amazing ahhahaha

my buddy who lives in vegas knows one of the DJ's there and an organizer and got hooked up. He lives like 15 min away too. And he comes in early with the DJ's i was like WTF. Luckky pole.

So, it's not just me who thinks that?

Yeah, it's pretty noticeable.

Yea I was like wtf... didnt expect that but ok.

Plus she has a band-aid or some sht on her left tit on some of those almost nip slip pics.

But I still think,

no i know

she would get it hard.

i lol my azz off every time i think about this 1

lol first time i enter this thread and THIS is what i see. Great things.

She mighty fine.

However

I do declare her legs seem a little stubby recently.

wack broooooooooo

chan -- these last 5 pics make you the undisputed vip of this thread. hands-fucking-down.

Im thinking Chan is undisputed VIP king of any photo thread, especially inluding the womanz. Thank god for chan.

I honestly didnt think she was that good looking until i opened this thread up

So apparently my bro tells me this is the "bully" kid in that video.

http://www.facebook.com/profile.php?id=100002185493415

UFC bought Strikeforce.

Done deal boys.

So me and this girl back in HS would slap each others asses for fun. Drive-by slaps, ass grabbing, etc. The works. It was litterally tag for us. We do all this sexual shit as a joke. Her names (for stories sake is Nikki). Anyways I go sneak up behind her and she does not notice me and do a full two hand ass grab. The girl turns around horrified because it was some random chick I never talk to (named Vannessa). I was like omg i thought you were nikki and ran away. The next week after I go up behind "Nikki" and im like fuhhhhhhhhhh hella sneaking up behind her (she was sitting down in the caf) so i put my crotch like right up behind her head and tap her on the shoulder. Turns around totally not "Nikki" but it was Vannessa the same girl whose ass I grabbed in the confusion the week earlier. I was like wow omg sorry I thought you were nikki and ran away. While I was walking briskly away I gave her a bf a high five because he just came out of the caf line.

I was dating this sophmore in College when I was a sophmore in HS, she pants me at the main hill at school, in the middle of the school. and im like ok, nbd watever, im wearing boxers. I see her laughing im like damn chill woman its just boxers, look down and my penis is just chilling outside through the hole in the front.

Warm-up, roll out with pvc and lax ball, mobility work and then streatching.

Then I start my workout. It takes around 20 min or so but have never been more flexible and feel amazing, loose but very responsive. Ever since I added this is makes lifting alot easier by increasing your ROM. If I had to choose I would say rolling out (soft tissue work) and mobility work is NEEDED if you are serious about lifting or serious about any physical activity.

For stretching I usually start out the top and go down.Neck, shoulders, arms, back, chest, abs, hips, groin, thigh, hams, calves, shins. In that order. Does its duty

New test should be fun to see. Doing it next weekend hopefully, idk how its graded but should be fun. I heard it was tougher than the old APFT (what a suprise). Time to own some scrubs.

Just read NEXT from Crichton and All the pretty horses and damn I like McCarthy. (Random books I had lying around while I was stuck at home injured.)

Reading The Prince right now and trying to pick up Blood Meridian.

Got into books because my dad reads like one john grisham and Lee Child novel a day.

i had like a 4 hour nap after lunch today and i cant go to sleep right now...fuhh

oh good sugarrr! Hot tea with lots of sugar or cinnabons.

While it isnt known if caffiene impedes GH production (some studies say nay other say yay) its well known that sugar does tremendously. Which sucks because I like mah chocolate'

searched hot hapa and jessica gomes was the first girl to appear.

bananas help setback muscle soreness due to their potassium content. Helps with the sexing after those heavy pulls yadada.

The problem with morning workouts is you wanna get food and energy in you but you dont have that time gap afterwards, because of time constraints. When I was swimming on the National team we would carb spike the day before a swim meet, helped with having that energy right away in the morning at hand but eating like this on the daily will increase the chubs a bit.

I've never played rugby. It looks cool. I imagine the intensity of CF would transfer well, no?

Crossfit is using weight training as GPP. IMO if you have alot of free time or have alot of time to train, there are better ways to train than using crossfit (weight session [power/strength] and conditioning [stamina]). However most people dont have the time or dedication, so crossfit fits the bill as good as any program trying to juggle multiple aspects of fitness. Just saying though, a real workout routine contains more than just lifting weights. Esp when you start lifting heavier.

alrite. i need some advice/help. ive read websites like hundredpushups.com and twohundredsitups.com and i dont have the time to do those programs. actually pushups arent really a problem. but i need to be able to do 75-80 situps in 2 minutes by 2-3 weeks from now. the most ive done so far is 53.

to be more clear, im applying to the us army ocs program, and i told my recruiter that since i go to the gym regularly, that i should be able to score damn good marks on the army physical fitness test and that id be ready for the march ocs boards. boy was i wrong.

http://student.ttuhsc.edu/MMSA/army_su_hints.htm this is what an army situp looks like. and my one of problems other than not being able to do 80 is that its damn near impossible for me to rest in the resting position "up" position.

ne tips or advice?

edit: i normally do 110 sit ups a day. sets of 40, 30, 20, 20

I feel you. When prepping for apft's i thought I workout alot, lift heavy, and swim everyday, i should own this. I lol at myself now. Then only real way to do more is to do more.

With situps, you should be doing alot more.30 sit ups, 1min flutter kicks, 1 min of plank everything x5. Its alot easier improving your situp this way. Thats how i went from 60 to 110 situps for my apft. A tip ; fall back as fast as possible. This way your reducing the opposing force of a controlled fall (this means your not using your abs as much for the lowering phase but just throwing yourself down. Practicing that alone you will get 15-20 situps more).

With push-ups you should try them wideout because thats when the plane is most ambiguous and they will count it going past parallel alot more than with a close stance (push ups), however with a close and tucked push up stance you can bounce a lot easier. Practice different stances and remember you can move your hands during the test just not lift them. As for sets; do as many as you can then stop, then do it 5x.

Running, just do sprints.

Skip to 1:26 to skip the ad.

http://www.youtube.com/watch?v=JMlmEFIxdb4

old & old + new

the text is old, the kestrels were done recently by Yoni Zilber at bk adorned.

bravo sir. love the quote with the kestrels.