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where to start by I'll fist her - Tue, 01 Nov 2016 12:20:05 EST ID:JgQQK/Fm No.93751 Ignore Report Reply Quick Reply
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childhood friend wants to murder people. I need to be able to defend myself. I'm not sure where to start at the gym.. want to do an all around growth of muscles but not sure what else there is besides cardio and lifting?
4 posts omitted. Click Reply to view.
Charlotte Gidgeshaw - Tue, 08 Nov 2016 02:25:12 EST ID:BujlyyBh No.93760 Ignore Report Quick Reply
Take steroids and lift hard as fuck.
Edwin Clurrygold - Tue, 08 Nov 2016 12:49:13 EST ID:OqB6bxPn No.93761 Ignore Report Quick Reply
Either this or steroids and cardio, make sure you're actually running, climbing, jumping. Throw some legs training in for power. You could always just run the fuck away. Don't get me wrong, lifting is all well and good but if this guy comes at you with a shiv you didn't see you've got better odds booking it the other way than using your superior strength.
Ian Songergold - Tue, 08 Nov 2016 13:32:10 EST ID:5lPZtfFe No.93762 Ignore Report Quick Reply
If you are doing it for the safety of your own life and can't have a gun, yeah take some roids, and do some strentgh routine at the gym (search for Start lifting).
Take some martial art course, i recommend Boxing, since it takes least time to learn the basics, buy yourself some weapon like a bow and arrow, and a axe and learn to use.

Alternatively, take the roids, buy a Claymore and a Kilt, paint all your body blue, and when he invades your house, you charge him as a huge Scottish.
I'll fist her - Wed, 09 Nov 2016 13:33:55 EST ID:JgQQK/Fm No.93767 Ignore Report Quick Reply
>buy a Claymore and a Kilt, paint all your body blue, and when he invades your house, you charge him as a huge Scottish.


I'll probably go for the suggestion of boxing or some special form. I sleep with a knife and airsoft gun next to me and have a ninja sword, just in case. I think if he did come at me when I'm not at home I'd run for the hills.

thnx homies
Edward Goodfuck - Thu, 10 Nov 2016 01:24:40 EST ID:5lPZtfFe No.93770 Ignore Report Quick Reply
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Good luck man, i know how this shit sucks, been threatened before, now i have this bad habit of always keeping a knife near (im not in the usa), while in my house, you will survive it, be strong, and try to remain calm.

Try to learn your own house "strategy", things like: If he is going to break, from where it will be? How much time would it take for me to notice this and wake up? Is there a corner where i could ambush him before he noticed me? Do i have any escape routes?

Think traps, not literal traps, but i mean, things like leaving a small desk near the door, which he could not see in the dark and loudly kick it, stuff like this might serve you as an alarm.

21 days to lose weight for costume party by Matilda Sidgedig - Sun, 06 Nov 2016 23:56:27 EST ID:5lPZtfFe No.93758 Ignore Report Reply Quick Reply
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Thats basically it, im gonna have a costume party 21 days from now, and my friend wants to do some comic, provocatic, group costume, thing is, i wanna cut down my weight if im gonna be exposed.
Thinking about the fact i have only 21 days, i thought about mixing IF + low carb, to lose water weight fast, i would probably use one week to slowly get into it, like making the eating time smaller, and the carb intake smaller, and then getting it more extreme on the next week, having a 6 hours eating time, and only taking carbs, pre and post workout.

What are you guys opinion on this? Whats a good way to lose a lot of water weight, and some weight in a small time?

I also could try albuterol and/or ephedrine.
Archie Trotham - Mon, 07 Nov 2016 13:08:22 EST ID:OqB6bxPn No.93759 Ignore Report Quick Reply
Water weight takes 10 days max. Most of that in the first week. Drop carbs and all that.

However 3 weeks is enough time to lose 3KG of fat which is enough weight that it will make a difference. Unless you are too fat for it to matter, or so thin losing that much is unhealthy and you don't need to lose it.

Run a 1000 calorie deficit. Loads of cardio. Do strength training anyway because while it won't make you big it might help you retain some muscle. After all you don't want to lose weight as much as lose unattractive bloat right? Don't fuck around. If you do a mild taper week you'll be a pound or two heavier. Just go all out. Make sure you get a decent amount of protein and also lots of low carb veg (some greens and carrots and shit) and a little (but not much) fruit.

3 Weeks is enough time that you can lose more than water weight, in fact you can probably double what you'd otherwise lose. Don't make yourself underweight, don't skip nutrients. Avoid drinking and other empty calories. Intermittent fasting isn't bad, I find once I start eating it's harder to stop and having a couple of meals is easier on a tight calorie budget as they can be well rounded not shit meals instead of 3 paltry ones.

I don't know your weight or if you're a man or woman or how much activity you do. You gotta work these out.
Ian Songergold - Tue, 08 Nov 2016 15:19:31 EST ID:5lPZtfFe No.93763 Ignore Report Quick Reply
1478636371581.jpg -(104386B / 101.94KB, 724x836) Thumbnail displayed, click image for full size.
>how much you weight
94kgs, with a height of a little more tha 6 feet.
>man or woman
>how much activity
NEET, i do strentgh training four times a week, and like to do light cardio, like walking or skating on off days.

Also thanks man, this is really helpful advice here, i will stick to IF, because i have that thing of only feeling hungry after eating, so it helps me, a 1000 calories deficit sounds good, through im concerned about too much strentgh loss, i will keep my carb intake as mostly fruits and stuff like rice and lentils, or beans, and oats, pre workout.
>pic semi related, me but when i was around 90kgs
Nicholas Fonkinhore - Thu, 10 Nov 2016 12:19:35 EST ID:d15VMGls No.93772 Ignore Report Quick Reply
Remember, your body varies. If you feel weak as shit, eat a little more. Also carbs are... a thing but protein will help. If you're strength training you know you want to keep building muscle. Even if you're tearing it away faster than it builds, building it will help you in every way.

As for calories it's hard to know exactly but if you lay in bed all day you'll probably burn around 1900. Lifting doesn't burn a shit load of calories (though recovery does up that somewhat) but light cardio can add up. 1 mile at 3mph is 100 calories. If you're strolling to the shops it won't do much. If you walk 5 miles every day that's going to be telling. If you clean the house, twitch around, get up regularly, climb stairs that's going to make a difference. If you can push an extra 2 mile walk per day in, just a gentle one even that might help.

Look at some calculators, use a couple, make sure you are using them properly and get fairly consistent results.

Workout Routine by Esther Puvingfield - Mon, 24 Oct 2016 21:08:51 EST ID:GJ9aDp96 No.93741 Ignore Report Reply Quick Reply
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I just moved into an apartment complex with a gym and I want to get started working out. I'm 5' 8" 25 years old & 160 lbs. Today was my first day and I jogged a mile and a half then did some dumbbell lifting. I'm kind of lost, I haven't worked out since high school. I want to evenly workout arms, abs and legs and bulk up a little. Can anyone give me some tips on a good workout regimen?
Betsy Drorringfid - Sun, 30 Oct 2016 06:40:40 EST ID:09XYfazx No.93749 Ignore Report Quick Reply
If they have barbells and squat racks do stronglifts 5x5. I'm a newb and a pleb but for a while I was making some progress with that.

Bike General by Simon Crollertitch - Fri, 30 Sep 2016 17:34:21 EST ID:p3gamIK/ No.93696 Ignore Report Reply Quick Reply
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Anyone here ride bikes?

XC? Offroad? Roadie? Track? Velo? Commuter?

How do you manage bike training and weight training?
1 posts and 1 images omitted. Click Reply to view.
William Giddlegold - Mon, 03 Oct 2016 19:52:59 EST ID:p3gamIK/ No.93702 Ignore Report Quick Reply
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Muay thai is a good base, strong core, lots of use of legs.

If money is not a concern then go for your pic related. If money is a concern, try out the bike in a store, but buy last years or maybe even an older model of the same line. The frame you posted is a good frame for someone who is new, it allows for a more relaxed riding position but you can get aero and race/ride with a group.

Some basic stuff is not to mash the pedals, as in keep your cadence high and the gear just high enough to move you without too much lactic acid buildup. So what you want is a good balance between mashing and spinning like crazy. Most people have a "natural" cadence which they are comfy with. Mine was 75 rpm when I first started but I've trained myself to slowly get to 95.

High cadence usually means less torque on the knee joint so keep those knees happy.

Get at least one pair of padded tights. Its a night and day difference. Bibs are better but way more expensive. Your sit bones and the skin on your bum still need to harden up a bit but padded shorts go a long way in helping.

Clipless pedals and cycling specific shoes with cleats are a game changer. You go from utilizing only your quads to hams, calves and even the muscles around your shin. You produce more power with wayyy less work.

If you wanna train outdoors get Strava on your phone and use it was a free way to get data on speed. I like to do that as well as use a trainer indoors with various sensors so that I can get accurate data on power, cadence, heart rate etc. Its not needed at all but very helpful in structuring training and making progress.
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William Giddlegold - Mon, 03 Oct 2016 19:57:02 EST ID:p3gamIK/ No.93703 Ignore Report Quick Reply
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Fuck I forgot, sizing and fit are more important than brand name. Make sure you spend some time in a store trying out a few bikes to see what is best for your body shape. Not just how long your legs are but also your torso length and arm wingspan in relation to your leg length.

When i first started I bought a bike too small for me (I have a short torso medium wingspan and long legs) and nearly quit because of knee pain. Dont be like me. Take some time and try out different brands and even different lines of models for different brands. These are not one size fits all kinda things, esp if you use it for performance based events.

Frederick Clinninglod - Tue, 04 Oct 2016 13:40:47 EST ID:VwPEoZ4H No.93707 Ignore Report Quick Reply
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Commuter here. I manage by not biking to the gym on leg day. I've been a commuter before I started lifting, and I am glad I did because all of that lower body work REALLY made my commutes easier. I'm not competing in BB, OWL or PL so I don't really care or think about the whole "but cardio kills yer gains brah" stuff. The heavier I squat, the heavier I deadlift, the easier it is to crush those hills. And I like to go faster.

that said, never let it be said that cyclists can't get leg gains, even if you're not a supermutant like Robert Forstemann here.
Jarvis Gudgemune - Wed, 05 Oct 2016 19:22:57 EST ID:cA9d5MtU No.93709 Ignore Report Quick Reply

Thanks a lot for your reply!
Lillian Hubblemodge - Sat, 29 Oct 2016 15:59:52 EST ID:Z/RoOxAa No.93748 Ignore Report Quick Reply
I have a 21 speed mountain bike, but I do more long distance with it than mountain biking. I haven't gone biking for a few months because I've been trying to gain weight and build muscle, but when I do bike I usually go for 20-30 miles on the greenway, or 2-3 miles on the off-road trails.

Am I fat? by Lillian Bizzlehock - Fri, 16 Sep 2016 08:14:09 EST ID:h0WxZDHD No.93642 Ignore Report Reply Quick Reply
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I ran 8 miles last Sunday, I lift weights twice a week and go running regularly. I don't really focus on speed, more so on distance. Admittedly, my diet could be a bit better, I have a weakness for iced coffees. But real talk, am I fat?
7 posts omitted. Click Reply to view.
Hannah Puvingfuck - Fri, 14 Oct 2016 13:03:49 EST ID:2Jod/WoB No.93724 Ignore Report Quick Reply
I can second this, I lost 30lbs in about 2 months by avoiding carbs and consuming a lot of fats/oils along with a VERY minimal exercise regimen (60mins a week). Some people respond better than others to a keto adapted diet, and the 30lbs I lost brought my body back to its usual "set-weight."

The biggest difference I noticed was much more consistent energy and an overall reduction in general and social anxiety.
Fucking Benningworth - Tue, 18 Oct 2016 14:22:33 EST ID:UUI1hLym No.93731 Ignore Report Quick Reply
is this bad for people who are legit fat (100lbs overweight for like 7 years) and don't want loose skin
Nicholas Chacklelig - Thu, 20 Oct 2016 09:37:47 EST ID:s/dg2yj0 No.93734 Ignore Report Quick Reply
what? no keto diets are good regardless of your weight really. and if you are a hundred pounds over weight you are gonna have stretch marks and loose skin to some degree if you loose the weight regardless of the method... too bad so sad.
Doris Tillingman - Fri, 21 Oct 2016 12:48:17 EST ID:vOosSaMf No.93736 Ignore Report Quick Reply
Yeah I was more overweight than fucking for as long. Loose skin is just something that happens. Losing weight slower or using different diets won't help. If anything the sooner you shrink the sooner it has impetus to shrink. Just get on an effective diet, don't rely on one gimmick either, go keto, eat a deficit, exercise a load and make sure you're getting decent fibre, intermittant fasting (ie a 12-14 hour gap between dinner and breakfast) all at once. It doesn't require insane dedication, just make sure you're getting some veg, the odd fruit and learn that carbs (especially processed) are probably the least satisfying/filling form of calories. If you have an off day get back on the horse harder the next day. Get a decent amount of protein in, do lots of cardio but also strength train. Cardio burns fat but strength training helps you have some muscle underneath when you're done vanishing. Plus more strength means more cardio output. When you're done losing weight you can switch the emphasis pretty effectively.

It's still worth losing the weight. You will still look a fair bit better naked and a LOT better clothed. And as I was more overweight that you I can give you a worse than your worst case scenario. I have a flabby chest and belly, The belly gets a bit wrinkled when I'm particularly lean, I will never look as lean on my body as I am but that's where it's worst. I can roll a bit fold of skin up in a few places. My arms have stretch marks and are a bit hangy nearest my body but only on close inspection, my muscle definition is pretty decent when I'm lean. My legs appear a little flabbier than they are but it's not enough to stop them being defined and pretty decent legs all told. My arse is slightly off but the last lady to admire it admired it. Apparently it was "peachy". Your forearms, calves, face, neck etc will be normal.

It's hard work but it's totally worth it for quality of life improvements too. Everyone looks up to me for my fitness but it's more than that. It's not being bothered by my asthma, it's walking 5 miles on a lazy day, it's being able to carry things that were heavy but manageable…
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Augustus Badgetirk - Sat, 22 Oct 2016 21:03:51 EST ID:fheSShKe No.93740 Ignore Report Quick Reply
The skin will shrink over time as much as it would if you lost the weight slowly. You could lose 100 pounds in a year or a decade you'd end up with the same amount of skin after a decade

Fastest way to V shape by Charlotte Bloshsuck - Fri, 14 Oct 2016 08:15:45 EST ID:nAblXsFs No.93721 Ignore Report Reply Quick Reply
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Recently I dropped down to low body fat so that I could workout and get more definition. I need to know what workouts and reps I need to do for fast gains for a V shape torso? High reps low weight or low reps with heavy weights? HIIT exercise?plyometrics? What will create gains the fastest? Thank you very much
Hedda Fungerway - Fri, 21 Oct 2016 10:13:24 EST ID:aqIJFxxw No.93735 Ignore Report Quick Reply
In order to hit muscular hypertrophy you should do between 10-12 reps and 4 series of each excercise. Sorry for my shitty english

Lower back exercises by Eugene Mummerhare - Tue, 06 Sep 2016 12:39:30 EST ID:D0+0ubtq No.93627 Ignore Report Reply Quick Reply
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Could you guys please recommend some lower back exercises I can work into my 5x5? I've tried hyperextensions but they mess up my abdominal sets.
Jarvis Grandforth - Wed, 14 Sep 2016 18:20:18 EST ID:09XYfazx No.93638 Ignore Report Quick Reply
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Romanian deadlifts? IDK I'm not a PT.
Ernest Binningbat - Mon, 10 Oct 2016 09:21:27 EST ID:dIUcIIUd No.93716 Ignore Report Quick Reply
banded good mornings
Look up Justin Lascek explaining them
Nell Clecklechotch - Wed, 12 Oct 2016 23:18:39 EST ID:5lPZtfFe No.93717 Ignore Report Quick Reply
Why do central and south Americans have this obssession with Chavo?
Angus Benningchidging - Thu, 13 Oct 2016 11:45:52 EST ID:zkLnBreY No.93718 Ignore Report Quick Reply

Hannah Puvingfuck - Thu, 13 Oct 2016 22:57:13 EST ID:2Jod/WoB No.93719 Ignore Report Quick Reply
Reverse Hyper.
>Thank me later.

HGH Supplements by Matilda Blibberdin - Tue, 13 Sep 2016 23:36:31 EST ID:2DLHtcvk No.93636 Ignore Report Reply Quick Reply
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I'd be playing with fire if I tried to get some to shoot so may as well try supplements first. But it seems like they're all bullshit, so I wanna ask if anyone here has had any success with any. And yea I'm looking to increase HGH specifically (I already have T).
Lydia Turveydale - Sun, 18 Sep 2016 10:36:35 EST ID:UuHNqU5Y No.93653 Ignore Report Quick Reply
HGH supps are a scam. You have to shoot it.
Eliza Gemmerletch - Sun, 18 Sep 2016 12:28:54 EST ID:/9p8TKVd No.93655 Ignore Report Quick Reply
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Damn. Thanks tho. I ordered some already cause I got impatient and one of the reviews was actually a fibro guy who said it seemed to help, I guess if anything it'll help me sleep which I do need cause my insomnia is really bad. nb
Clara Sobbertutch - Sat, 08 Oct 2016 11:57:06 EST ID:HKv/DyeD No.93713 Ignore Report Quick Reply
try phenibut and herb for insomnia (if you partake). the combination seriously knocks me out and keeps me out

Your maximum rep? by Shit Piblingfoot - Fri, 26 Aug 2016 04:06:25 EST ID:Zn7S2vrD No.93606 Ignore Report Reply Quick Reply
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It can be on any machine or on any lift.

List the absolute maximum amount you have ever lifted. Your one time max-rep.

I know it is not unheard of though relatively uncommon. I managed to reach four digits in the vertical leg-press. I lifted over 1,200 pounds in one rep. Bearing in mind this was on an OLD machine. the bar itself weighed 250 lbs and the pieces of metal that the bar rested on? thin pieces of iron. So I had to let the weight back down slowly to rest on those small pieces of iron, lest they snap and I found myself fucking mutilated or something.

And although lifting over 1,000 pounds on a vertical leg press is not unheard of, it is still a point of pride for me. With sheer muscle and determination I lifted over HALF A FUCKING TON.

Goddamn I love it.

So, whatever lift or press you did, list your absolute maximum one-time rep, and why you are proud of it.
3 posts omitted. Click Reply to view.
Doris Fuckingshaw - Mon, 03 Oct 2016 19:06:14 EST ID:Ng0yFzva No.93701 Ignore Report Quick Reply
Lol leg press.
Not sure if serious or trolling
Caroline Badgepodge - Mon, 03 Oct 2016 20:04:06 EST ID:p3gamIK/ No.93704 Ignore Report Quick Reply
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Leg press is fine let ohpee be.

When I was 20 and training for rugby I dl'd 475x1 and squatted 315x5
Albert Sollypack - Mon, 03 Oct 2016 20:18:57 EST ID:Ng0yFzva No.93705 Ignore Report Quick Reply
Kill yourself
Caroline Badgepodge - Mon, 03 Oct 2016 22:51:42 EST ID:p3gamIK/ No.93706 Ignore Report Quick Reply

Just waiting for my parents to go, then I can do it guilt free
Clara Secklespear - Tue, 04 Oct 2016 20:21:06 EST ID:XcdNmJs5 No.93708 Ignore Report Quick Reply
Shit b my bad dont do it.

KTape / Rocktape / Packing Tape / Mix tape / Video Tape / Tapeworms by David Decklewill - Sat, 03 Sep 2016 00:44:26 EST ID:RNMhP6Sd No.93622 Ignore Report Reply Quick Reply
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So what do you all think of kinesio tape?
How about for bruises?
18 posts and 3 images omitted. Click Reply to view.
Esther Wiffingsetch - Sat, 24 Sep 2016 01:42:35 EST ID:RNMhP6Sd No.93684 Ignore Report Quick Reply
Every injury is easily avoidable, except the ones that aren't. Accidents happen, momentary lapses of concentration happen, people fuck up. Maybe you didn't spend just enough time warming up your calves so they're still tight when you go to squat. Maybe you didn't know about an underlying condition with your right TFL so you never did soft tissue work on it, or you couldn't find the right equipment to work on your Psoas. All bad form, all stupid mistakes, all easily preventable, but they happened-- so now what?
Basil Lightfuck - Sat, 24 Sep 2016 03:30:42 EST ID:UuHNqU5Y No.93685 Ignore Report Quick Reply
Rest Ice Compression Elevation

You aren't a professional athlete and you don't need to tape up
James Bebbertid - Sat, 24 Sep 2016 14:07:18 EST ID:NFg+bhlU No.93687 Ignore Report Quick Reply
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> I've seen accomplished athletes use kino tape

It's a placebo. Accomplished athletes also use cupping. Hey man, if it gives you the self confidence to get shit done, then do it. But just know that it's you getting things done, not some overpriced tape.

op - Sun, 25 Sep 2016 01:56:40 EST ID:lzF8DWbJ No.93688 Ignore Report Quick Reply

An actual study instead of internet wanking. This is what i was looking for.
Martin Honkinville - Sun, 25 Sep 2016 09:32:14 EST ID:u/51UCax No.93689 Ignore Report Quick Reply
lrnhow2google u stupid fagit


huh by George Samblewill - Fri, 29 Apr 2016 03:52:05 EST ID:KwBkjlHR No.93288 Ignore Report Reply Quick Reply
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is this true?
8 posts and 2 images omitted. Click Reply to view.
Hugh Pankinsud - Mon, 19 Sep 2016 22:35:24 EST ID:fabAMxre No.93657 Ignore Report Quick Reply
Replace 'impossible' with 'harder'.

Replace 'might possibly' with 'definitely'.

There's your truthful answer.
Hugh Pankinsud - Mon, 19 Sep 2016 22:42:34 EST ID:fabAMxre No.93658 Ignore Report Quick Reply
Combine the adjusted two, that is.
Frederick Middlespear - Wed, 21 Sep 2016 03:49:52 EST ID:t/qDpqFh No.93666 Ignore Report Quick Reply
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I haven't spent a single day without taking some sort of drug since high school and I am a massive beast that could eat whoever wrote the OP.

Also, steroids are drugs and I do those too. The only really bad drugs for gains is cigarettes and alcohol. The cigarette thing is obvious... You really have to limit yourself to never getting a hangover. If you drink enough to get a hangover you won't be able to train that well.

Weed does nothing to your gains, and even though painkillers lower your test, you should be taking steroids anyway.
Martin Pollerfield - Thu, 22 Sep 2016 21:33:34 EST ID:ahNKXM5g No.93680 Ignore Report Quick Reply

Where do u get steroids? What kind?
Charlotte Bavingfuck - Fri, 23 Sep 2016 00:35:08 EST ID:IAK5sltt No.93681 Ignore Report Quick Reply
It's pretty easy. Make an account at anabolicminds and lurk until you find a source. You pay in bitcoin and they get delivered. I have used many steroids. Testosterone is king, but now I prefer very mild stuff like Anavar or T-bol. D-bol and test and anadrol raise my blood pressure too high.

Biceps Not Growing Much At All by Phineas Gockleshaw - Thu, 11 Aug 2016 01:09:00 EST ID:cx85dbH7 No.93576 Ignore Report Reply Quick Reply
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I have been working out 6 days a week for a few months now. I have never been fat but I used to be kind of slim with a slight beer belly.

My abs are starting to pop now, my shoulders are naturally broad but getting bigger, my legs are ok but my biceps suck s bad. I work my arms 2 days a week with dumbbell workouts. I have no gym anywhere near and only dumbbells. I have searched for various workouts on Youtube and yes they have grown a little, but they seem to have hit a wall and any growth is super slow.

>Any tips on home dumbbell workouts for biceps?
4 posts omitted. Click Reply to view.
Ian Fanway - Tue, 30 Aug 2016 13:38:21 EST ID:4GhOv4es No.93613 Ignore Report Quick Reply
you could do hammer curls and, though its harder with dumbells than a barbell, reverse grip curls (overhand grip). But what I think was best for me was pull-ups, especially with an underhand (supine) grip. no big deal if you hit a wall OP, people have different body types n shit. congrats on your work so far
Oh Niner - Thu, 15 Sep 2016 07:46:10 EST ID:0YcaIbMs No.93640 Ignore Report Quick Reply
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Need some pictoral motivation?
Cyril Dullerbotch - Sat, 17 Sep 2016 10:53:22 EST ID:Wr1Il1TJ No.93646 Ignore Report Quick Reply
Super heavy dumbells.
Phoebe Maddlestadge - Thu, 22 Sep 2016 02:29:27 EST ID://KEFd8Q No.93674 Ignore Report Quick Reply
That is a glorious ass
Hamilton Murrydut - Thu, 22 Sep 2016 19:13:11 EST ID:mOQaG4BU No.93679 Ignore Report Quick Reply
Buy yourself a curl bar OP and do 4 sets of 21s, upping weight each set, but not to the point that you give yourself tennis elbow the next day

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