Yup, I just upgraded to a level 2 membership last night. When I was at FW Kingsway the other day, db's were laying around everywhere, weights were scattered all over the place, and the cardio room smelt like moldy, wet asshole. That was the final straw.

Bombed midterm this morning. Decided to hit the gym with 30 mins till closing. Hit my dead-lift PR of 315. Loaded on some 10s and hit 335.

Thanks for posting the Mike O'Hearn video Halo. Decided to revert back to conventional and 'walk up to the bar'. Also kept my head up and focused on exploding from the hips.

Gotta keep working on technique because there's obviously more in me if I can add 20 to my PR just like that. Focused on high volume dead-lifts and stiff legged dead-lifts to build up hamstrings and be able to recruit them more effectively for a month and it paid off.

Now I know what you guys mean when you say that heavy deads and squats are enough for abs. Feeling it

thought i damaged my ribcage after doing deadlifts one time lol

Is fish oil with vit d added the best way to get vitamin d?

I heard 5000(units) of Vitamin D is safe to take and I notice that my fish oil is ~2k per tablespoon.

just take normal vit d
its cheap and so good for u

lol

omg, I don't even fucking know

No gym for 4 days
Life's over
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^hurd you're over in van these few days
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Did full rom barbell bench and db incline press 2 days ago. Ever since I have been experiencing shoulder pain right side only. Does anyone have any rehab and preventative strech solutions? Looks like I have to take a few days off from the gym.
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That Is true after Seattle
Halo spotting in van lol
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halo, meet and greet????

:lawl:

:joy:

i went there only once to fit in a workout since i was on a tight schedule. so gross there. never want to go back even as a last resort.

Use the cable machines and do some lateral rotations with little or no resistance before your chest sessions. Arm circles in the front, side and towards the back help as well.

It's hard to explain it on a forum, but lie onto a table, and let your arm hang down from the side of the table and draw tiny circles and figure 8's. There should be no tension at all in the arms because the table is holding your body up, so the only bodypart you should feel you are working on are your shoulders.

Benching places a ton of stress onto your rotator cuffs and shoulders especially if you are lifting heavy so you really have to make sure they are warmed up before you start jumping for the heavy weights.

Lift lighter and progress gradually or your shoulders are gonna take a hard hit in the long run

Thanks instant. Was working near pr's and decided to go all the way down to touch chest during barbell bench.
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Not everyone is capable of going full ROM on the bench

if you have shoulder injuries or not flexible at all then maybe

otherwise pretty sure if halo can go do full rom all of us can lol

sup brahs havent posted much lately, checking in to post a couple updated back shots

july 4 2011 (9 months lifting), 120lbs > nov 10 2012 (25 months lifting), 165lbs

edit- pics deleted

fuark

decided last nite to stop being a phaggot and start deadlifts again after like 8 months. feels weak man.

Nice progress pk. Shoulders are night and day difference.

Miron my own gaines today. Bb bench to chest 225x2, 235x1 pr.
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I always thought you were a local brah
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Attachment 14217

finished doing 185lbs, 5x3 ATG squats

now onto 195lbs 5x3 with the same form :joy:


FULL RANGE OF MOTION FOR THE FUCKING WIN
even though it makes me weak lol