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  1. #776
    Thailand Expat

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    2500mtrs.

  2. #777
    Thailand Expat terry57's Avatar
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    No Farang in my Gym yesterday.

    All good, nice and cool as well.

    Rest day today, walk around looking at hot bitches.

  3. #778
    Thailand Expat
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    Quote Originally Posted by terry57 View Post
    Rest day today, walk around looking at hot bitches.
    Yeah, being able do that in the West is rarity.

  4. #779
    Thailand Expat
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    Today:

    Shoulders with emphasis on the traps.

    1. Standing DB side lateral raise - 115 reps.

    2. Standing cable Y-rope pull back to chin (rear delts) X 3

    3. Standing 3/4 Cable Upright Row X 3

    5. BB shrugs to to 56 reps.

    6. DB shrugs to 127 reps.


    Latter end of the DB shrugs was hold (up) for 3 seconds for several reps, and on other sets do static hold (down) to stretch the traps.


    Below are some news exercises (for me at least) by James "Tiny" Vest for forearms.

    I'll do these next time I hit arms.


  5. #780
    Thailand Expat
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    Large study Protein on requirements, what kind, and when:

    As we've long thought, the food industry and supp industry is just ripping us off. F the supp companies.

    .75 grams of protein per pound, not 1 gram, no "golden window" bullsh*t.


  6. #781
    I am not in Jail AntRobertson's Avatar
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    Quote Originally Posted by Grampa
    the food industry and supp industry is just ripping us off
    Like you've ever been short-changed on a meal...


  7. #782
    Thailand Expat
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    That ain't me bro'.

    I was never that fat, and I've leaned out quite a bit.

    I'm still doing IF a few days per week and when I eat a daytime meal it's for post-workout meal.



  8. #783
    I am not in Jail AntRobertson's Avatar
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    IF is BS, fatty.

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