Thursday, September 6, 2012


I'm back, believe it or not, I was struck in the head with a gold bar. And I've been in the hospital for several months.

Trying to get back to my normal ways.


Friday, February 10, 2012

Thursday, February 2, 2012


Answer the new question in the sidebar!
It's all in good fun.


Wednesday, February 1, 2012


Thinking of buying this.

Does anyone have any experience with it?

Monday, January 30, 2012

not enough information

The correct answer is "unsolvable". 
The answer is dependant on the question which is dependant on the answer.

Thursday, January 26, 2012

Eating Guide

Hints To Lose Fat & Tone Muscle

--> Focus on daily behavior as opposed to

--> No Carbohydrates after 6pm (rice, potatoes,
pasta, bread, etc.) see authorized
foods list cut out guide below.

--> Do 20-60 minutes of cardiovascular exercise
2-6 times per week.

--> Drink 1 gallon of water per day minimum.

--> Eat 1-2x your lean body weight in grams of
protein daily.

--> Eat every 3 hours. This keeps your metabolism going in order to
burn fat and calories.

--> Prepare your meals ahead of time so they are ready when it's
time to eat.

--> Eat before you get hungry. This keeps you from getting hungry
and overeating.

--> Take Sundays off as your FREE day.

--> Take glutamine with a long-term protein

List of Clean Foods - download print out and post on refrigerator.


Chicken Breast
Turkey Breast
Lean Ground Turkey Breast
Orange Roughy
Top Round Steak
Top Sirloin Steak
Lean Ground Beef
Lean Ham
Organic Eggs
Cottage Cheese
Filet Mignon
Tri Tip Steak


Baked Potato
Sweet Potato
Steamed Brown Rice
Steamed Wild Rice
Honeydew Melon
Whole Wheat Bread
Cream of Wheat
Whole grain Pasta


Lettuce (Dark Green)
Green Beans
Green Peppers
Brussels Sprouts


Flaxseed Oil
Virgin Olive Oil
Safflower Oil
Primrose Oil
Natural Peanut Butter
Natural Almonds
Coconut Oil

Eating Tips

Eat 4-5 meals per day. Space your meals 3 hours apart.

Three of the meals must contain (1) protein, (1) carbohydrate and (1) vegetable from the above chart.

The other 1-2 meals: You may use meal replacement shakes or use (1) protein & (1) carbohydrate from the food chart.

No Carbohydrates after____pm. - Specify your time 4-6 hours before bedtime.
No Fats after____pm. - Specify your time 3-5 hours before bedtime.

One serving of Carbohydrates equal the size of your clenched fist.

One serving of Protein equals the size of your flat hand.

Eat as many veggies as you want.

Sunday, January 22, 2012

an evil empire

 SOPA and PIPA did NOT pass.
But the american government took down the site anyways.
There is no democracy.


Wednesday, January 18, 2012

Low carb vs Keto

Here are two studies that shows it doesn't really matter what kind of diet you're on. All that really matters is energy deficit.



Low-carbohydrate diets have become increasingly popular for weight loss. However, evidence from individual trials about benefits and risks of these diets to achieve weight loss and modify cardiovascular risk factors is preliminary.


We used the Cochrane Collaboration search strategy to identify trials comparing the effects of low-carbohydrate diets without restriction of energy intake vs low-fat diets in individuals with a body mass index (calculated as weight in kilograms divided by the square of height in meters) of at least 25. Included trials had to report changes in body weight in intention-to-treat analysis and to have a follow-up of at least 6 months. Two reviewers independently assessed trial eligibility and quality of randomized controlled trials.


Five trials including a total of 447 individuals fulfilled our inclusion criteria. After 6 months, individuals assigned to low-carbohydrate diets had lost more weight than individuals randomized to low-fat diets (weighted mean difference, -3.3 kg; 95% confidence interval [CI], -5.3 to -1.4 kg). This difference was no longer obvious after 12 months (weighted mean difference, -1.0 kg; 95% CI, -3.5 to 1.5 kg). There were no differences in blood pressure. Triglyceride and high-density lipoprotein cholesterol values changed more favorably in individuals assigned to low-carbohydrate diets (after 6 months, for triglycerides, weighted mean difference, -22.1 mg/dL [-0.25 mmol/L]; 95% CI, -38.1 to -5.3 mg/dL [-0.43 to -0.06 mmol/L]; and for high-density lipoprotein cholesterol, weighted mean difference, 4.6 mg/dL [0.12 mmol/L]; 95% CI, 1.5-8.1 mg/dL [0.04-0.21 mmol/L]), but total cholesterol and low-density lipoprotein cholesterol values changed more favorably in individuals assigned to low-fat diets (weighted mean difference in low-density lipoprotein cholesterol after 6 months, 5.4 mg/dL [0.14 mmol/L]; 95% CI, 1.2-10.1 mg/dL [0.03-0.26 mmol/L]).


Low-carbohydrate, non-energy-restricted diets appear to be at least as effective as low-fat, energy-restricted diets in inducing weight loss for up to 1 year. However, potential favorable changes in triglyceride and high-density lipoprotein cholesterol values should be weighed against potential unfavorable changes in low-density lipoprotein cholesterol values when low-carbohydrate diets to induce weight loss are considered.



This study was designed to compare the effects of 2 different but isocaloric fat reduction programs with the same amount of energy deficit - diet alone or diet combined with aerobic training - on body composition, lipid profile and cardiorespiratory fitness in non- or moderately obese women.


Twenty non- or moderately obese (BMI 24.32 +/- 3.11) females (27.3 +/- 6.6 years) were tested at the beginning and after an 8-week period of a mild hypocaloric diet for the following parameters: (1) body mass and body fat; (2) total cholesterol, HDL-C, LDL-C and triglycerides; (3) lactate (millimol/liter) during submaximal exertion (100 W); (4) heart rate during submaximal exertion (100 W), and (5) maximum exercise performance (watt). Subjects were randomly divided into either a diet alone (D, -2,095 +/- 659 kJ/day) or a diet (-1,420 +/- 1,084 kJ/day) plus exercise (DE, three 60-min sessions per week at 60% of VO(2)max or -5,866 kJ/week) group.


Body mass and body fat decreased significantly in D (-1.95 +/- 1.13 kg or -1.47 +/- 0.87%; p < 0.05) and DE (-2.23 +/- 1.28 kg or -1.59 +/- 0.87%; p < 0.05), but there was no significant difference observed between the groups. Statistical analysis revealed no significant changes of total cholesterol, HDL-C, LDL-C, triglycerides and heart rate during submaximal exertion (100 W). Lactic acid accumulation during submaximal exertion (100 W) decreased significantly (-0.8 +/- 1.4 mmol/l, p < 0.05) in DE and increased significantly (+0.4 +/- 0.5 mmol/l, p < 0.05) in D. Maximum exercise performance improved significantly (+12.2 +/- 8.8 W, p < 0.05) in DE and did not change significantly in D.


This study showed that independently of the method for weight loss, the negative energy balance alone is responsible for weight reduction.

What we can draw from this is purely for losing weight, your diet doesn't matter. It only matters in regards to health. 
Calories in > x < Calories out

Monday, January 16, 2012

SOPA stopped, for now..

Looks like SOPA (stop online piracy act) is not being voted on until they reach a consensus. Which hopefuly will be never.

House Oversight Chairman Darrell Issa (R-Calif.) said early Saturday morning that Majority Leader Eric Cantor (R-Va.) promised him the House will not vote on the controversial Stop Online Piracy Act (SOPA) unless there is consensus on the bill.
"While I remain concerned about Senate action on the Protect IP Act, I am confident that flawed legislation will not be taken up by this House," Issa said in a statement.  "Majority Leader Cantor has assured me that we will continue to work to address outstanding concerns and work to build consensus prior to any anti-piracy legislation coming before the House for a vote."

The announcement comes just hours after Judiciary Chairman Lamar Smith (R-Texas), SOPA's sponsor, made a major concession to the bill's critics by agreeing to drop a controversial provision that would have required Internet service providers to block infringing websites.SOPA is designed to go after foreign websites that offer illegal copies of music, movies and TV shows with impunity. Even without the provision allowing sites to be blocked, the bill would empower the Justice Department and copyright holders to demand that search engines delete links to sites “dedicated” to copyright infringement. Ad networks and payment processors would be prohibited from doing business with the sites.
The bill has sparked a backlash from Internet freedom advocates and Web companies, including Google, Yahoo and Facebook, who say it would stifle innovation and suppress free speech.  
The provision that would have required Internet providers to block infringing websites was one of the most controversial aspects of the bill. Google Chairman Eric Schmidt compared the provision to how China censors political speech online.

Taken from:

This is a win for every internet user in the world :)

Weight loss/gain

Total Daily Energy Expenditure (TDEE) quantifies the number of calories you burn in a day. This measure is best estimated by scaling your Basal Metabolic Rate to your level of activity. TDEE is critical in tailoring your nutrition plan to desired fitness goals. 

Here is the calculator:

1: Fill out your stats
2: Eat less kcal than it says = lose weight
3: ???

(eating more = gaining weight)

It's really that simple.

Sunday, January 15, 2012

Carpe Diem!

Carpe diem is a phrase from a Latin poem by Horace that has become an aphorism. It is popularly translated as "seize the day". Carpe literally means "to pick, pluck, pluck off, cull, crop, gather", but Ovid used the word in the sense of, "to enjoy, seize, use, make use of".

You only live once, make the most of it!

Friday, January 13, 2012

SOPA in action


So, you probably know what SOPA is.. No?
Well, its the censorship of the internet.
There is a vid explaining it furhter down the page.
It has already begun.

A Sheffield student can be extradited to the US to face copyright infringement allegations, a judge has ruled.
Richard O'Dwyer, 23, set up the TVShack website which US authorities say hosts links to pirated copyrighted films and television programmes.
The Sheffield Hallam University student lost his case in a hearing at Westminster Magistrates' Court.
If found guilty in a US court he could face up to five years in jail.
Mr O'Dwyer's lawyer, Ben Cooper, indicated during the hearing that he would appeal against the ruling.
Mr Cooper said the website did not store copyright material itself and merely directed users to other sites, making it similar to Google.
He also argued that his client, who would be the first British citizen to be extradited for such an offence, was being used as a "guinea pig" for copyright law in the US.
But District Judge Quentin Purdy ruled the extradition could go ahead.
Mr O'Dwyer's mother, Julia O'Dwyer, from Chesterfield, has described the moves by US authorities as "beyond belief" and described Britain's extradition treaty with the United States as "rotten".
Speaking before the hearing, Mr O'Dwyer said he was "surprised" when police officers from the UK and America seized equipment at his home in South Yorkshire in November 2010.
However, no criminal charges followed from the UK authorities.
The case was brought by the US Immigration and Customs Enforcement agency, which claims that the website earned "over $230,000 in advertising revenue" before US authorities obtained a warrant and seized the domain name in June 2010.

January, Friday the 13th, 2012 - death of the internet

oh well, we had a good run i guess..

Friday the 13th!!

According to folklorists, there is no written evidence for a "Friday the 13th" superstition before the 19th century. The earliest known documented reference in English occurs in Henry Sutherland Edwards' 1869 biography of Gioachino Rossini:
Rossini was surrounded to the last by admiring and affectionate friends; Why Friday the 13th Is Unlucky
Consequently, several theories have been proposed about the origin of the Friday the 13th superstition.
One theory states that it is a modern amalgamation of two older superstitions: that thirteen is an unlucky number and that Friday is an unlucky day.
  • In numerology, the number twelve is considered the number of completeness, as reflected in the twelve months of the year, twelve hours of the clock, twelve gods of Olympus, twelve tribes of Israel, twelve Apostles of Jesus, the 12 Descendants of Muhammad Imams, etc., whereas the number thirteen was considered irregular, transgressing this completeness. There is also a superstition, thought by some to derive from the Last Supper or a Norse myth, that having thirteen people seated at a table will result in the death of one of the diners.
  • Friday has been considered an unlucky day at least since the 14th century's The Canterbury Tales, and many other professions have regarded Friday as an unlucky day to undertake journeys or begin new projects. Black Friday has been associated with stock market crashes and other disasters since the 1800s. It has also been suggested that Friday has been considered an unlucky day because, according to Christian scripture and tradition, Jesus was crucified on a Friday.
  • One author, noting that references are all but nonexistent before 1907 but frequently seen thereafter, has argued that its popularity derives from the publication that year of Thomas W. Lawson's popular novel Friday, the Thirteenth, in which an unscrupulous broker takes advantage of the superstition to create a Wall Street panic on a Friday the 13th.[4] Records of the superstition are rarely found before the 20th century, when it became extremely common.
The connection between the Friday the 13th superstition and the Knights Templar was popularized in the 2003 novel The Da Vinci Code. However, experts agree that this is a relatively recent correlation, and most likely a modern-day invention. Although according to many Freemasons, this date corresponds with the slaughtering of the Knights Templar by the Church. Many Knights Templar also escaped their persecution by fleeing to Scotland.

More info on this on:

Thursday, January 12, 2012


I'm sure all of you guys know that when approaching anyone (esp. women) nothing is more cordial and inviting than a bright eyed smile. It is also a great way to gauge initial interest.

First of all, smiling puts everyone at ease. It reassures them that you mean well and "come in peace." It's fun and jovial and shows a caring, confident attitude.

When someone smiles at you, very rarely do you not smile back. Also a smile makes you feel a little better about your day. It's as if someone saw something in you and it made them happy. They recognized you, and that is the most flattering thing a total stranger can do for us.

Now women behave rather interestingly when they are "interested" in us. A smile and gaze into their eyes will always get a positive response and you will be seen as attractive (not to mention you are more attractive when you smile). This serves you well and makes them think well of you.

If a woman is attracted to you, and you give her a warm smile (it has to be sincere and the eyes have to smile too), she will smile back and look at the ground or blush. It's an involuntary reaction so she won't be able to help it. The ice is already broken and you haven't even said a word.

I must mention this...Don't Stare! Smile and nod your head or say Hi. Practice this constantly. It will do wonders for your confidence because we are fueled by positive human interaction. I remember someone once told me that to stay emotionally healthy we need a certain amount of touches by people a day (Yes, we are that needy). Don't only smile at women to whom you are attracted. Smile at everyone. I once heard an old school pimp say you can tell a real player because every woman in the room is drawn to him. You want to have that level of magnetism where everyone is drawn to you. You don't want this to be rehearsed and contrived though. It has to flow from your natural goodness and yearning for positive human interaction. The reason we don't smile more often is because we're (esp. us guys) afraid to show our vulnerability and soft side.

The reason the smile is so effective is because you reflect goodness to someone. When someone smiles at you, you feel good about yourself, and in turn about that person. It gives you an emotional boost. When you start letting this happiness flow through you (even if you aren't particularly in a good mood), you will see how other people positively respond to it and you will be affected by their response just as much as they were affected by your smile.

Smiling also releases endorphins which calm you and make you happier. In life there are leaders and followers. There are those of us waiting for someone to smile at us and make us happy and there are those of us who are willing to give happiness first knowing that their happiness comes from making someone else happy.

Wednesday, January 11, 2012


Here's a currency converter you can bookmark:

I use it all the time, and it's always up to date!






European Union






Great Britain




















Arabiske Emirater




Hong Kong
























New Zealand














Saudi Arabia




Sri Lanka












Tsjekkiske Republic








Monday, January 9, 2012


A follow-up to the Seduction topic.

It's no surprise that woman speak in another language. They are subtle creatures, sneaky, devious, and say things in code.

It's time for men to break the code!

For your reading pleasure, bold will be the woman. Normal text will be the explanation.

I'm not looking for a relationship right now.

TRANSLATED: I don't want a relationship WITH YOU. Don't even BOTHER trying to go out with me since I am saying that a relationship with you and me is already not going to happen.

I don't think of you in 'that' way.

My goodness, are you ugly and a sexual dud!

I think of you as a brother!


You remind me of my brother!

I would consider sex with you to be incest.

The kids were bad today.

Obviously, your genes are defective!

We were both wrong.

But you were more wrong!

This recipe didn't turn out how I expected.

I burned dinner.

Try and complain. I DARE you.

You don't listen to me!

You don't listen to me!

Honey, I HATE to interrupt...

As if you were doing anything more important.

Have you had time to...

Stop what you're doing, get up, and do it RIGHT NOW!

When you get a chance...

Do this immediately!

I hate to nag but...

I want you to get off the couch now!

Of course I don't mind paying for myself.

Cheap date!

Let's not rush things.

I have other prospects.

I'm not ready to settle down.

I sure as heck don't want to settle down with YOU!

I enjoy the single life!

I enjoy not being with YOU!

I need more space!

You're becoming undesirable and unattractive.

This is when you WALK AWAY/

I'm focusing on my 'career'.

My training and studying for my career is extremely boring and tedious yet more exciting then you'll ever be.

Let's just give it some time.

You're not high on my rating list. You're good insurance policy if a better prospect doesn't show up.

I like you, but...

I don't like you at all.

You're not the type of guy I'd date, you're the type of guy I'd marry!

You're sexually a dud. You're not fun to be with. But you are... 'nice'.

A friend of mine responded to this line with, "And you're not the type of girl I'd marry, but you would be the type for a one night stand!

Let's Just Be Friends

You'll never see me naked! I'm not attracted to you.

Pook Man then says, "No, I have enough friends. Buh-Bye!"

I don't want to ruin our friendship.

Please continue to remain my girly friend. You make an excellent emotional tampon!

Honesty is very important to me.

Only tell me what I want to hear.

I only like you as a friend.

I'm not attracted to you.

"And I only see you as a flaming $lut w-hore!"

You're so manly.

Shave, bathe, discover a thing called S-O-A-P.

Let me check my schedule to see if I'm doing anything.

I have plans. WE do not.

We need...

I want...

Can you call me back? I need to...

I just need an excuse to get off the phone. I didn't want to hurt your feelings so I LIED BLATANTLY TO YOUR FACE. Oh, and have a nice day!

How about you give me YOUR number.

I'll add it to my trophy collection of guy's phone numbers - pathetic guys who want me but I don't want them!

Call her BS. "You just want to add it to your trophy collection of guy's phone numbers who..."

I'm not upset...

I'm upset.

She's upset.

Be romantic and turn out the lights.

I'm not proud of my body.

Do you love me?

I'm going to ask you for something expensive...

Am I fat?

Please tell me I'm beautiful.

I love men who take charge...

Pay the bill, you chump!

Sure, but I hope you're not disapointed.

I'm flat chested.

I'm not that type of girl.

Keep trying.

Keep trying.

Don't touch me there!

Touch me there, but I'll stop you a few times first.

Heavy resistance is bad. Light resistance is normal. Woman WANT you to go for them. All woman WANT to be taken.

Will you respect me in the morning?

You won't tell your friends, right?

I'm not looking for anyone.

I'm not looking for anyone LIKE YOU.

We need to talk...

I need to complain!

Nod head, go 'uh huh', smile, repeat.

I need to think about it.

No way.

We have an off and on relationship.

I kept him around until someone BETTER shows up.

Where is this going?

Are we getting married?





Let me think about it


I feel like I've known you my entire life!

Bingo! We have a Bingo! Will someone make sure this prize does not get away from me?



Sunday, January 8, 2012


Seduction is important to attracting women - some unfortunate bozos really don't realize this. While some guys may think that their good looks alone (unfortunately I'm one of those) are enough to attract chicks to sleep with them, good looks can only take you so far. No matter how good-looking you are, if you can't seduce her, you'll never obtain what you want. If you're just average looking and you know how to seduce her then you won't have to be reading this article.

Some guys here have such low confidence that they beat around the bush trying to fool the chick into their beds by using dumb pickup lines thinking it's the way to go. A real seductor has the confidence to be honest and straightforward with his target, he knows what he wants and not afraid to show it. He doesn't have to use pickup lines in order to bed girls. A true seductor uses his seduction technique to lure the fish into taking the bait.

Even if you have the perfect approach, it will not guarantee you success. But don't be discouraged; I can honestly tell that the rejection rate is very high when approaching women you don't have previous meetings with (even for good looking guys that get approach by women). You might run into chick who already have BFs, don't have the time to stop and talk, having a bad hair day, or are just not interested. Don't blame yourself and don't let your ego take a hit. This is normal and happens to many men -- even players. Getting rejected by a stranger is part of the game - it's a fun part of the game because you can laugh at it.


Always approach with a plan. I can can improvise successfully (this is a pain trust me), but regardless of the case, having a plan always helps your chances of coming across as a person she might consider dating.

Always be honest about what you want. Don't hide the fact that you wanna get into her skirt - that's the thrill of it. She already knows what you want, lying and fooling her is only gonna make you look like an idiot. Most guys think that they can fool a chick into giving them their number. Chicks already know that you're trying to pick them up, so don't beat around the bush. Be direct and let them know exactly what you want. You'll come across as a confident and straightforward man.

Just be patient, Patience is good. Don't rush into things like a hungry Hyena finding a dead carcass. Have a good approach - be confident about your approach. Know that you can get any girl you want and when you want - have this attitude always. Don't end up looking like a little boy craving for ice cream.

Look into her eyes when you talk to her. Do not stare at her breasts or let your eyes wander elsewhere. Let your body language, your lips, and your eyes convey and explain your desire for her - your desire to touch her body and feel her skin. Do not say it in words. Avoid any sexual comments and quit gazing at her body at all times - keep your eyes to yourself pervert!

Maintain a stimulating conversation. Be original about things you say. Use as less compliments as you can about her looks. Remember, you don't want to come out like a rabid dog in heat.

You need to look good, stylish and trendy. You don't necessarily need to look like a model - but it wil definitely help. Take time to look your best. Make it look like you at least invested some time and money on your looks, not like some bum off the street. That goes without saying: maintain proper hygiene. Have a little fashion sense: go with a trendy shirt, a pair of decent pants, and maybe even an alternative hairstyle (don't go too far).

Appear friendly and approachable. A good smile will definitely do the trick, show those gorgeous whites gents. A lot of women aren't comfortable talking complete stranger so it's up to you to make yourself appear harmless - not like a lost puppy dog mind you, just friendly and approachable. A little humor usually helps.

Be the charming man. To attract beautiful women, you project confidence, good-looks (or appearance of looking good), intellect (yes, very important), and the most important of all, your charm. How do you show charm? Look into her eyes when you speak to her - let her know that you are comfortable to be with her without telling her. Eye contact always. Stimulate her mind and make her think. Just show her that you respect and value her opinion by asking her questions related to current affairs. Laugh at her jokes even if it isn't funny (this is really hard, but you can just laugh at how stupid her joke really is) Show her that there are other things on your mind besides sex. Avoid topics related to sex, sports, ex-girlfriends, money, cars, and so on.

Seduce her emotions and play with it. If you can make her feel then you're on the right tract. Make her excited, give her that rush of adrenaline that she always wanted go on a bike ride ask her to go sky diving with you.

Make her believe that you are real with all your intentions. Leave an open mind. Make her feel beautiful about herself without saying it in words. Again, use your body language and your eyes to accomplish this. Feed her ego without setting yourself up as a stooge. Appear to be a person who would give her pleasure. Light touches to errogenous zones (when invited) is the way to go.

Just keep practicing this. The more you do it the better you become at it. Improvise, just because the above methods worked for me doesn't mean it will work for you - just have a plan and be dynamic.

At least try! It won't be the end of the world.

Saturday, January 7, 2012

Get fit!

I hear these questions all the time:



etc, etc, etc.

Here's the deal. Follow the steps, and get big.

1. Weigh yourself (in lbs !! - if you're a skinny bastard, bf% is irrelevant)
2. Use these ratios to set up your diet: EAT THIS AMOUNT OF CALORIES EVERY DAY WHETHER YOU LIFT OR NOT

Protein: 1.3-1.5g / # of body weight
Carbs: 2-3g/ # of body weight
Fat .33 - .5g / # of body weight

Carb sources: Whole wheat bread, pasta, rice, potatoes, oatmeal, green vegetables, dextrose

Protein: whey powder, eggs, lean meats, fish, skim milk, lowfat cottage cheese

Fat: you'll probably get enough from the meats/eggs you eat, but supplement 1 TABLESPOON of FLAX OIL
3. at least 1/3 of your total daily calories should come in the 3hour window following your weightlifting workout.

Note: Keep fat intake to a minimum during this time. Whey protein is the desired protein source too due to its fast absorption by the body.

Immediately post workout.
2 scoops whey
1 serving creatine transport + additional dextrose

1 hour post workout
2 scoops whey
2 potatoes

2 hours post workout
1 potato

3 hours post workout
regular meal (meats, eggs, etc..)
4. Limit training to 4x a week tops

5. Each body part is trained once a week. The following are the max sets you should be doing a week. per body part.

Chest: no more than 10 work sets
Back: 10 sets
Legs: 10 sets
Bis: 4-6 sets
Tris: 5- 7 sets
Delts: 4-6 sets
Traps: 4 sets
Calves, Abs, Forearms (can be done 2x week - 6-10 sets)
6. Train heavy - if you can do more than 8 reps it's too light, if you can't do 4 reps with good form it's too heavy.
7. No isolation movements. Use heavy, basic, compound movements

Chest: Pressing movements (barbell or dumbbells), Flyes w/ DB
Back: Heavy Rows, T-Bars, Pull Ups, Pulldowns, Deadlifts
Legs: Squats, Leg Press, Stiff Leg Deads, Leg Curls
Bis: Barbell Curls, Alt DB Curls
Tris: Close Grip Bench, Skullcrushers, Tri Pressdowns, Dips
Delts: Military Press, DB Presses, DB Raises
Traps: Barbell/ DB Shrugs, Power Cleans
8. Little if any machine movements.

Chest: no machines
Back: Hammer Machines, and Lat Pulldowns, Seated Rows are OK
Legs: Leg Press, Leg Curl OK
Bis: no machines
Tris: Cable Pressdowns OK
Delts: No machines
Traps: no machines

9. Drink lots of water - at least a gallon a day

10. Supplement properly
Vit. C, E, Creatine, Glutamine, and CLA are all you need.

11. Get at least 8 hours of sleep a day

(unless you start getting a visible fat roll.. if this happens, just start cutting from the carb totals - that should keep you lean )
13. Change your routine every 4 weeks, but keep the rep range and exercises constant. Basically, change the order of exercises around to keep the workouts fresh.
14. Buy a little notebook and track your reps and sets.. each week try to do more weight and more reps. Once you hit the 8 reps you know it's time to up the weight.
15. After 8 weeks, TAKE ONE FULL WEEK OFF THE GYM. This will recharge your body and keep you from overtraining.

When you come back to the gym, work for that FIRST WEEK ONLY in the 10-12 rep range to get your body used to the weight again. Then jump into another 8 week cycle using your maxes from the last 8 week cycle as your starting point.

there you have it, now get to work!

Friday, January 6, 2012


Celebrating 36 followers, a landmark achievement.

Story time

>Going to math
>Sit down, get out pencil, paper, etc.
>Class starts
>Usual boring class, we're doing review so it's pretty quiet and the teacher is at her desk.
>The permeating silence is suddenly broken by my friend
>He roughly opens the door and walks in, making way more noise that he should have
>He sits down next to me
>The teacher just sighs and shakes her head
>My friend looks at me with this massive smile
>"Nigga you high"
>He just keeps smiling, turns and looks at the blank white board at the front of class
>So for about five minutes, this kid is sitting here trying to be quiet, but he's just giggling uncontrollably.
>The teacher is clearly aware he is high
>She says, "Hey anon, do your math"
>It must have been something about how she said the word "math", because this kid just exploded into laughter.
>Everyone was staring
>He collects himself and sits straight faced in the chair, pale as fuck
>Suddenly, he loudly proclaims, "Shit. Well, I'm gonna try again tomorrow."
>He just walks off

Wednesday, January 4, 2012


"All good things" well, it would be a good thing to stop SOPA.
Well, you have probably heard of SOPA. -The censorship of the internet.

If you don't know what it is, you should watch the video below.
I could write loads about this, but I think TotalBiscuit says it all.

Watch this video: