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40% off reebok again...this time i did pick up the crossfit shoes that someone here recommended a good few pages back

Is that member's price or for everyone? Last time I checked it was like $38 or something for a box lol

They are pretty tasty. The chocolate outside is very sweet but the middle stuff is less sweet so it balances out. Both the cookie dough and peanut butter are superb.

The crunchy bits are nice, but they fall off and can easily stain your clothes coz the chocolate melts pretty easily.

The texture is far and away better than Quest, much softer and tastier.

At the same price, taste-wise hands down MusclePharm, > Quest. Nutrition-wise, Quest is lower carb than MusclePharm important if you are on keto.

Funny older guy at the gym last night. Wore a lifting belt when he did curls, but took it off when doing 3 plate DL's. But he seemed really nice.

But the winner of the night was the guy doing barbell curls with the smith machine. I don't even

i've seen guys do cleans on the smith machine before

picked up some sweet shorts @ 50% off. love reebok workout stuff

is there a local store that carries them yet?

members according to my gf. managed to get a gold membership for free a while back.

could be doing drag curls those are pretty legit

Fuuuuck. I've started combining two workouts per session. For instance tonight was arms and back. I'm not quite finished yet but holy fuck it's so much more of a workout. Consistently sweating hopefully equates to more fat burnin!

probably too late, but to anyone else that wants wl shoes Romaleos are definitely worth their price. Have had a pair for a couple years now, and they've held up really quite well and they're just so damn comfortable.

finally got my order

http://i58.tinypic.com/23rwzn8.jpg
http://i62.tinypic.com/xgd2za.jpg

review please after use

Dug up from a couple pages back

my shoulders are getting pretty beat up from benching heavy 3x a week and low bar squatting, anyone recommend a shoulder mobility routine?

My favourite shoulder mob routine.

Rich

thanks man, extremely helpful!

Can someone school me on how much your body intake protein after workouts? Some say 20grams etc.. anymore would be a waste cause your body won't absorb it all or some shit.

If I eat a good amount of protein before workout, should I still drink a shake? What if I eat more after workout + shake?

Too many people telling me different shit.

20 to 40 anywhere in that ball park, there is no actual amount that is perfect.

Athletes should aim for 1g of protein per lb of body weight per day (2g per KG).

Protein should also be evenly* distributed throughout day. It's not like your body ONLY absorbs it after a swole sesh.

if anyone follows layne norton on youtube, the program i made for myself is very similar to his in principles (DUP) right now ive been making pretty solid strength gains, around 300 for my working sets on paused bench, over 4 plates for all my squat working weight

I was also looking to start DUP from his phat program in a few weeks. How much more did you do in terms of accessories? Did you do the big 3 then add in some accessories based of a "split" if that makes sense? That's what I'm planning on trying but don't know if it'll hinder strength progress.

i think anyway u lay i it out you can make gains, its super flexible

if you wanna split ur program russian/rts/ style where you're doing the big 3 in one day, you probably don't have the time nor energy to do that many accessories

i do a traditional american style upper lower split, where ill hit lower (deadlift or squat) one day then bench

upper day ill bench, then do a bench variation like close grip, etc then do some upper body accessories

squat day ill back squat then do a variation like paused, high bar etc

deadlift ill just deadlift and front squat, but on saturdays i deadlift and bench haha

What do you guys think about protein intake and IIFYM? I've been following it for quite a while, and sometimes I get over 100g of protein in one meal. I have been making the same progressing the same as when I only stuck to <30g of protein. Just so confused because my textbooks and even layne norton says that your body can only utilize 30g at one time. Does your body store the excess protein to be used at a later time?

in the years i have been working out i really dont see a point to all this you need all this protein or you can only absorb 30 grams of protein, unless you are doing a show i myself eat more or less whatever i want. i always have choc milk after a work out.