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Very few threads about weightlifting in this forum
Poast new message in this thread
Date: March 23rd, 2018 7:17 PM Author: Violet Filthpig Windowlicker Speaks volumes about the men who post here (http://www.autoadmit.com/thread.php?thread_id=3927228&forum_id=2#35673724) |
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Date: March 23rd, 2018 7:18 PM Author: Floppy Yapping Abode cr. sad! (http://www.autoadmit.com/thread.php?thread_id=3927228&forum_id=2#35673732) |
Date: March 23rd, 2018 7:18 PM Author: very tactful appetizing school hairy legs you mean a bunch of balding low-T asthmatic jews with angina AREN'T future Messers Olympia?
shocking |
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Date: March 23rd, 2018 7:45 PM Author: Cordovan galvanic affirmative action juggernaut great use of messers (http://www.autoadmit.com/thread.php?thread_id=3927228&forum_id=2#35673921) |
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Date: March 23rd, 2018 7:46 PM Author: Wonderful Mint Fanboi (http://www.autoadmit.com/thread.php?thread_id=3927228&forum_id=2#35673941) |
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Date: March 24th, 2018 2:46 PM Author: Dark laughsome hall (http://www.autoadmit.com/thread.php?thread_id=3927228&forum_id=2#35678096) |
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Date: March 23rd, 2018 11:33 PM Author: Glittery preventive strike halford (http://www.autoadmit.com/thread.php?thread_id=3927228&forum_id=2#35675469) |
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Date: March 23rd, 2018 7:25 PM Author: odious aquamarine nursing home gay wizard I lift 4-5 days a week and post about it often.
My workout yesterday was:
-Work up to 2rm on rack pulls below the knee. Last set was 425. -3x3 pause squats at 70% 1rm (205 lbs) -Glute-ham-raises: 4x10 -BB twists 3x10 -Standing cable crunches 3x10
This was a heavy lower day.
My program is below. It's basically a variation of Westside conjugate I put together.
Day 1: Heavy Upper Day 2: Heavy Lower Day 3: Rest / GPP / Flexability Day 4: Dynamic/Speed/Volume Upper Day 5: Dynamic/Speed/Volume Upper Lower Day 6: Rest / GPP / Flexability
Each cycle is made up of four 6 day periods. I periodize within each of these and after cycle I switch excercises.
The last 6 day period in each cycle is a de-load period.
Total program is 16 six day periods. It will end up taking me about 16 weeks since I'll end up missing a few days here and tehre.,
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Date: March 23rd, 2018 7:26 PM Author: Floppy Yapping Abode no one asked for u life fuckin story (http://www.autoadmit.com/thread.php?thread_id=3927228&forum_id=2#35673793) |
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Date: March 23rd, 2018 7:28 PM Author: very tactful appetizing school hairy legs (http://www.autoadmit.com/thread.php?thread_id=3927228&forum_id=2#35673805) |
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Date: March 23rd, 2018 7:27 PM Author: Electric Onyx Haunted Graveyard lol @ this shit
you have no business fucking with rack pulls until you can pull 405 for 5 and a 205 1rm squat is dogshit |
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Date: March 23rd, 2018 7:28 PM Author: Floppy Yapping Abode harsh but fair
height, weight? |
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Date: March 23rd, 2018 7:28 PM Author: Electric Onyx Haunted Graveyard "6'0" roughly 240 at about 14% bf (http://www.autoadmit.com/thread.php?thread_id=3927228&forum_id=2#35673813) |
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Date: March 23rd, 2018 7:30 PM Author: Floppy Yapping Abode beefy
u cutting rn, or wat |
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Date: March 23rd, 2018 7:46 PM Author: Electric Onyx Haunted Graveyard bulking; getting ready for a push/pull meet (http://www.autoadmit.com/thread.php?thread_id=3927228&forum_id=2#35673939) |
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Date: March 23rd, 2018 7:33 PM Author: odious aquamarine nursing home gay wizard This is what 6'0" 240 14%bf looks like.
https://c1.staticflickr.com/1/103/303052974_513d039b9d.jpg |
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Date: March 23rd, 2018 7:35 PM Author: Floppy Yapping Abode cr its pretty big. the difference is im about 8% bf rn (http://www.autoadmit.com/thread.php?thread_id=3927228&forum_id=2#35673859) |
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Date: March 23rd, 2018 7:48 PM Author: Electric Onyx Haunted Graveyard i don't have visible abs unless its first thing in the morning so maybe closer to 15-16? also as noted I'm "6'0"*
i really don't give a fuck how i look; I benched 335 for 3 today and pulled 660 sumo and 770 for 3 off of blocks |
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Date: March 23rd, 2018 7:53 PM Author: odious aquamarine nursing home gay wizard 180!!!!!!
Bench has always been my best lift. I'm one of those guys whose squat and Bench are always about the same.
My best bench was 315, with a full pause, at 170 lbs. That's only slightly below elite level.
Charles Glass (famous power lifter and bodybuilder) was like that also. Bench and Squat were the same. |
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Date: March 23rd, 2018 11:33 PM Author: Aqua Stock Car Is your max 205 or is that 70%? (http://www.autoadmit.com/thread.php?thread_id=3927228&forum_id=2#35675468) |
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Date: March 23rd, 2018 7:55 PM Author: odious aquamarine nursing home gay wizard Can't bench now though. Shoulder fucked. Been trying to rehab for months. But at least I can now do everything EXCEPT bench and OHP.
For a while couldnt even do squat or dead my shoulder was so fucked. |
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Date: March 23rd, 2018 7:29 PM Author: lavender aphrodisiac candlestick maker quadroon i can pull 405 for 5 reps but I am 38 years old and not on gear like you.
What should I do? |
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Date: March 23rd, 2018 7:46 PM Author: Cordovan galvanic affirmative action juggernaut (http://www.autoadmit.com/thread.php?thread_id=3927228&forum_id=2#35673936) |
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Date: March 23rd, 2018 10:42 PM Author: Electric Onyx Haunted Graveyard i'm not on gear
rack pulls 1 day/dl the other |
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Date: March 23rd, 2018 7:30 PM Author: odious aquamarine nursing home gay wizard I do rack pulls an accessory to my deadlift. Deadlift is priority #1.
Deadlift 1rm is about 405 right now. I've been much higher, but I'm only a few weeks into coming back from an injury.
And yes, my squat is shit. I'm built like a wide reciever. Long, thin legs and a 30 inch waist at 6'0". 175. Lean. Put me on Clen for a month and I legit look like a fitness model. Even without any gear.
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Date: March 23rd, 2018 7:35 PM Author: Wonderful Mint Fanboi Your 1rm is 405 on gear?
Jfc |
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Date: March 23rd, 2018 7:36 PM Author: Floppy Yapping Abode cr pretty shit no offense (http://www.autoadmit.com/thread.php?thread_id=3927228&forum_id=2#35673864) |
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Date: March 23rd, 2018 7:40 PM Author: odious aquamarine nursing home gay wizard What the shit?
No. 100% full natty.
Where did I say I'm on gear?
I'm full natty and recovering from an injury that had me not lift for two months. |
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Date: March 23rd, 2018 7:42 PM Author: Wonderful Mint Fanboi Ah. Still not particularly impressive given it's your focus but injuries suck. What's with the fancy schmancy routine? Seems way overcomplicated. (http://www.autoadmit.com/thread.php?thread_id=3927228&forum_id=2#35673900) |
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Date: March 23rd, 2018 7:48 PM Author: odious aquamarine nursing home gay wizard Mainly to minimize liklihood of injury and increae longevity.
I want to do just enough volume / intensity to get the gains I want, and no more.
The amount of worthless or counterproductive extra volume many guys do is insane.
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Date: March 23rd, 2018 11:27 PM Author: Aqua Stock Car There’s a dose-dependent response between volume and gains bro. Counterproductive is a strong word. (http://www.autoadmit.com/thread.php?thread_id=3927228&forum_id=2#35675425) |
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Date: March 23rd, 2018 7:51 PM Author: odious aquamarine nursing home gay wizard Once my strength is back up and I heal up a hip injury, I will switch to a program meant just to maintain current strength while I work on distance running.
It will be something like:
Day 1: Distance Run Day 2: Heavy Upper Day 3: Heavy lower Day 4: Rest Day 5: Distance run Day 6: Dynamic/speed/volume full body. Day 7: Rest |
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Date: March 23rd, 2018 8:10 PM Author: Wonderful Mint Fanboi Sounds cr except I hate running. (http://www.autoadmit.com/thread.php?thread_id=3927228&forum_id=2#35674107) |
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Date: March 23rd, 2018 7:47 PM Author: Cordovan galvanic affirmative action juggernaut I think he means 205 is 70% of one rep max. even I do better than 205 as a one rep max and I'm a pedomorph (http://www.autoadmit.com/thread.php?thread_id=3927228&forum_id=2#35673944) |
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Date: March 23rd, 2018 7:56 PM Author: odious aquamarine nursing home gay wizard JFC. Did people think 205 was my 1rm? (http://www.autoadmit.com/thread.php?thread_id=3927228&forum_id=2#35674001) |
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Date: March 23rd, 2018 11:30 PM Author: Aqua Stock Car Rack/block pulls can be useful for anyone, not sure what you’re on about. (http://www.autoadmit.com/thread.php?thread_id=3927228&forum_id=2#35675443) |
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Date: March 23rd, 2018 11:43 PM Author: Electric Onyx Haunted Graveyard you need a strength base before you do fancy shit
until you're doing a press at 135 for 5; rows/bench/cleans at 225 for 5/squatting 315 for 5/and dling 405 for 5, you have zero business fucking around |
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Date: March 24th, 2018 1:39 AM Author: Aqua Stock Car This is just false. I have no idea why you believe it.
Eg RTS makes good use of variations with lifters of all levels. |
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Date: March 24th, 2018 10:47 AM Author: Electric Onyx Haunted Graveyard because in general its too many motor patterns for a beginner to learn that will fuck with learning main lifts
front squats are great but it is a completely different pattern from a back squat, trying to learn both at the same time is confusing and counter productive
rack pulls are great, but it is a different set-up than a deadlift and you execute the movement differently, yes you use your glutes and hips to get the bar going on a rack pull but it is a trap/back exercise whereas on a deadlift you initiate the pull by pushing through your legs and using the glutes/hips to hinge with the traps/back really only being in isometric contraction
id actually introduce upper body accessory work before lower body work; especially pull-ups and push-ups; maybe some dumbbell work if they're on the fatter side to add some volume, but if your goal is to build muscle you should be expending the fewest amount of calories possible while taking in as much as you need to build muscle and recover properly; also curls are ok because people are going to do them no matter what anyone says |
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Date: March 24th, 2018 4:38 PM Author: Aqua Stock Car Variation actually enhances motor learning dude. Look up the literature on mixed practice. Greg Nuckols has a YouTube video you can watch, too.
I wouldn’t recommend rack pulls to a total beginner, but there’s a lot of room between untrained and a 405x5 deadlift. |
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Date: March 23rd, 2018 7:27 PM Author: Splenetic water buffalo address I do "bench" presses on a machine...rate me as a domestic beer! (http://www.autoadmit.com/thread.php?thread_id=3927228&forum_id=2#35673803) |
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Date: March 23rd, 2018 7:28 PM Author: Electric Onyx Haunted Graveyard michelob ultra (http://www.autoadmit.com/thread.php?thread_id=3927228&forum_id=2#35673809) |
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Date: March 23rd, 2018 7:47 PM Author: Cordovan galvanic affirmative action juggernaut (http://www.autoadmit.com/thread.php?thread_id=3927228&forum_id=2#35673947) |
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Date: March 23rd, 2018 7:28 PM Author: anal amethyst nowag xoxo 2018 is very girly. JCM is the most popular poster.
xoxo 2008 the most popular poster was whoever can bench press and deadlift the most. |
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Date: March 23rd, 2018 7:30 PM Author: Puce doctorate trust fund started lifting hard again recently sup (http://www.autoadmit.com/thread.php?thread_id=3927228&forum_id=2#35673823) |
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Date: March 23rd, 2018 7:40 PM Author: odious aquamarine nursing home gay wizard What program you run? (http://www.autoadmit.com/thread.php?thread_id=3927228&forum_id=2#35673891) |
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Date: March 23rd, 2018 7:50 PM Author: Puce doctorate trust fund madcow 5x5 with some extra isolation stuff. lots of cardio too (http://www.autoadmit.com/thread.php?thread_id=3927228&forum_id=2#35673960) |
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Date: March 23rd, 2018 7:56 PM Author: odious aquamarine nursing home gay wizard CR for a novice. (http://www.autoadmit.com/thread.php?thread_id=3927228&forum_id=2#35674002) |
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Date: March 23rd, 2018 7:59 PM Author: Puce doctorate trust fund yeah im not a powerlifter or anything, just want to be THICK and aesthetic w/ abs (http://www.autoadmit.com/thread.php?thread_id=3927228&forum_id=2#35674026) |
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Date: March 23rd, 2018 8:01 PM Author: odious aquamarine nursing home gay wizard I recommend a legit good powerlifting program because those guys #1 priority is not getting injured while lifting HEAVY weight. They're actually the safest programs to run and have the least number of injuries for number of days worked out according to the studies of this.
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Date: March 23rd, 2018 8:08 PM Author: Puce doctorate trust fund not interested in power, interested in looking good (http://www.autoadmit.com/thread.php?thread_id=3927228&forum_id=2#35674093) |
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Date: March 23rd, 2018 8:09 PM Author: odious aquamarine nursing home gay wizard Strength and size go hand in hand. You can barely separate the two. What will hold you back is injuries. Rule #1 is stay healthy. (http://www.autoadmit.com/thread.php?thread_id=3927228&forum_id=2#35674099) |
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Date: March 24th, 2018 1:40 AM Author: Aqua Stock Car Very easy to get stronger without getting bigger. This is not really correct. (http://www.autoadmit.com/thread.php?thread_id=3927228&forum_id=2#35676028) |
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Date: March 23rd, 2018 7:46 PM Author: Flushed vibrant senate (http://www.autoadmit.com/thread.php?thread_id=3927228&forum_id=2#35673942) |
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Date: March 23rd, 2018 7:57 PM Author: odious aquamarine nursing home gay wizard I moved on from all the bodyfuilding/fitness forums and not just post on Genova / DelRay misftis youtube / social media comments with troll accounrs. (http://www.autoadmit.com/thread.php?thread_id=3927228&forum_id=2#35674015) |
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Date: March 23rd, 2018 7:54 PM Author: Outnumbered set pretty sure this boart was obsessed with the ONLY one TRUE sport nude bodybuilding. we've all collectively blown out or synthol muscles and are recovering currently. (http://www.autoadmit.com/thread.php?thread_id=3927228&forum_id=2#35673991) |
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Date: March 23rd, 2018 7:58 PM Author: odious aquamarine nursing home gay wizard No shit. Did you think we were talking about clothed liffting? (http://www.autoadmit.com/thread.php?thread_id=3927228&forum_id=2#35674020) |
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Date: March 23rd, 2018 7:59 PM Author: Bat-shit-crazy chocolate property Because talking about it at length is fucking gay (http://www.autoadmit.com/thread.php?thread_id=3927228&forum_id=2#35674030) |
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Date: March 23rd, 2018 10:15 PM Author: Violet Filthpig Windowlicker (Twig-armed "man" with scoliosis) (http://www.autoadmit.com/thread.php?thread_id=3927228&forum_id=2#35674935) |
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Date: March 23rd, 2018 10:17 PM Author: Poppy Violent Stage deep squat threading sort of trailed off.
but i'm now a believe in the philosophy of max max low ROM and separately do full ROM with less weight.
https://www.t-nation.com/training/tip-do-quarter-squats-to-boost-athleticism |
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Date: March 23rd, 2018 10:48 PM Author: Electric Onyx Haunted Graveyard that says do 1/4 squats for sprinting
TCR for depth is hip joint below the knee joint |
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Date: March 23rd, 2018 11:28 PM Author: Aqua Stock Car (IPF contestant) (http://www.autoadmit.com/thread.php?thread_id=3927228&forum_id=2#35675430) |
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Date: March 24th, 2018 10:27 AM Author: Electric Onyx Haunted Graveyard USPA (http://www.autoadmit.com/thread.php?thread_id=3927228&forum_id=2#35676797) |
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Date: March 23rd, 2018 11:42 PM Author: Poppy Violent Stage yeah 1/4 for actual athleticism (http://www.autoadmit.com/thread.php?thread_id=3927228&forum_id=2#35675541) |
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Date: March 24th, 2018 10:02 AM Author: Violet Filthpig Windowlicker Flame (http://www.autoadmit.com/thread.php?thread_id=3927228&forum_id=2#35676723) |
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Date: March 23rd, 2018 10:51 PM Author: Hairless confused library pozpig There was the Lenny thread (http://www.autoadmit.com/thread.php?thread_id=3927228&forum_id=2#35675162) |
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Date: March 23rd, 2018 11:34 PM Author: razzle chapel I talk about my routine of using a neck strap for the sternos and a heavy neck brace with D rings and chains and you can clip it on around weight. That's for the back of your neck. That's alpha boxing shit. Looks good too when you got a boxers body as well. (http://www.autoadmit.com/thread.php?thread_id=3927228&forum_id=2#35675482) |
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Date: March 23rd, 2018 11:35 PM Author: Aqua Stock Car (Alpha destiny) (http://www.autoadmit.com/thread.php?thread_id=3927228&forum_id=2#35675490) |
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Date: March 23rd, 2018 11:48 PM Author: Wonderful Mint Fanboi (http://www.autoadmit.com/thread.php?thread_id=3927228&forum_id=2#35675583) |
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Date: March 24th, 2018 11:35 AM Author: Twinkling trump supporter church (http://www.autoadmit.com/thread.php?thread_id=3927228&forum_id=2#35677048) |
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Date: March 23rd, 2018 11:39 PM Author: purple autistic jap sanctuary I posted pics of the $6800 home gym I had installed before. Find the thread. It's almost too sexy to use. (http://www.autoadmit.com/thread.php?thread_id=3927228&forum_id=2#35675523) |
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Date: March 23rd, 2018 11:40 PM Author: Floppy Yapping Abode thats y u dont use it rite? (http://www.autoadmit.com/thread.php?thread_id=3927228&forum_id=2#35675524) |
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Date: March 23rd, 2018 11:45 PM Author: purple autistic jap sanctuary A lot less than I should but I also have that water rower from House of Cards too and it's right by my bed and I use it daily for 15 minutes so I have that rowers body. It's 180 for chicks. Every chick should row daily. I make Tundersloot use it everyday. Prevents fat wife. (http://www.autoadmit.com/thread.php?thread_id=3927228&forum_id=2#35675563) |
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Date: March 23rd, 2018 11:48 PM Author: primrose razzmatazz theater sandwich so you're just admitting you do literal girl exercises? and bragging you supposedly make girls do them too? (http://www.autoadmit.com/thread.php?thread_id=3927228&forum_id=2#35675582) |
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Date: March 24th, 2018 1:22 AM Author: purple autistic jap sanctuary Pretty much. Not like I'm single. Once a bro settles down the fuck do I need to care for? (http://www.autoadmit.com/thread.php?thread_id=3927228&forum_id=2#35675961) |
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Date: March 23rd, 2018 11:41 PM Author: primrose razzmatazz theater sandwich i didn't lift when there were a shitton of lifting threads on xo, but it honestly might've sowed the seeds for me lifting now. (http://www.autoadmit.com/thread.php?thread_id=3927228&forum_id=2#35675534) |
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Date: March 23rd, 2018 11:49 PM Author: Swollen Crystalline Lay Gunner we were lifting 5 years ago. now we're old and our backs hurt (http://www.autoadmit.com/thread.php?thread_id=3927228&forum_id=2#35675588) |
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Date: March 23rd, 2018 11:50 PM Author: primrose razzmatazz theater sandwich holy shit earl was right about quarter squats all along (http://www.autoadmit.com/thread.php?thread_id=3927228&forum_id=2#35675593) |
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Date: March 24th, 2018 1:30 AM Author: Disrespectful cumskin mother benched 220 5x4 this week at 150 lbs (http://www.autoadmit.com/thread.php?thread_id=3927228&forum_id=2#35675990) |
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Date: March 24th, 2018 1:41 AM Author: Aqua Stock Car Why are you 150? I’m tempted to recommend gaining 20 pounds immediately. (http://www.autoadmit.com/thread.php?thread_id=3927228&forum_id=2#35676032) |
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Date: March 24th, 2018 6:21 AM Author: bonkers antidepressant drug yarmulke Nobody cares faggot (http://www.autoadmit.com/thread.php?thread_id=3927228&forum_id=2#35676351) |