That shit is annoying. I know my E2 is getting too high when I get heartburn for no reason and when I start getting emotional about stupid shit.

I missed my AI for a couple doses before the Superbowl and I almost cried like a little girl when they showed Travis and Taylor together.

or maybe it was justa bit dusty.

So originally, I thought that HIIT was pretty much as you described it above. But after a couple weeks of doing some research, I lit upon Mike Mentzer's version of HIIT, and began doing it his way (mostly), which looks something like this:
https://www.muscleandfitness.com/fle...nsity-workout/


And this is basically the template I've been using for about 3 months now. Seems to have worked for my back/chest/arms, with noticeable improvement/gains in those areas.

Overall, I'd say I was happy with the results that I got over the past 3.5-4 months. Going back to a more conventional workout plan next week, but I'm planning on going back to Mentzer's HIIT program in the fall.

I tried to send via PM, but your inbox is full. I'll send here... none of you weirdos jump into my son's instagram DMs telling him his dad is an asshole on here:

How was Windrock? We had a great long weekend. My kid's race frame from GT didn't come in time, so we had to build up my bike (Stumpy Evo Alloy) to ride last minute. We probably should have just had him race his bike from the last couple of years, but it's really small on him. Anyway, we tempted fate and fate bit us.

Jodie from BTR, who is always awesome, helped us sort through a lot of problems in the leadup to race, and the bike was feeling pretty dialed on race day.

The plan was to take Stage 1 fairly easy, as he's been having issues with arm pump and just wanted to stay clean and build pace through the day. He finished 7th in U21 Pro for Stage 1 (6:58, I think). We were pretty stoked on that, as he was hoping for a finish between 5th and 10th and really just wanted to stack times with his peers to see where he stands with the folks he'll be racing at nationals. Top 3 u21 are all closer to 20 years of age, and he's 16. So we were happy with stage 1.

Stage 2: rear wheel blew up and bike seized up sending him OTB with a big crash of the bike into rocks. He had to walk down and ended up losing any chance of a decent finish as he was 3 minutes off the pace due to the mechanical. Gets to the bottom, and crank is also bent and bars are loose. Straighten crank sort of (made for weird foot position when pushing into corners). Swap out wheel, tighten and straighten bars, let's go. Attitude is still good because he just wanted to throw down two more runs and see where he stacked.

Stage 3: Feeling strong, then pushes into corner. We'd had problem with the starnut backing out, and it happened again and bars turned. Major crash. He thought he'd broken ribs. Lays on side of trail then realizes only knocked the breath out of him. Lost over a minute on the stage due to crash.

Stage 4: Just finish at this point. 12th on this stage.

Rough day, but he was stoked on the pace on stage 1. Learned a lot and had a great time riding and hanging with folks.

Coolest thing was the number of parents and other riders talking about how good his attitude remained when things were going to shit. I have no idea where he got that grit and growth mindset, but it's pretty awesome to see. We usually travel with his older brother (who is on the spectrum) and mom, and it was pretty fun for it to just be the two of us road dogging it.

I think I've sent it to you before, but this is his instagram:
https://www.instagram.com/floganmtb/

We may end up doing some GoNuts and other races this year (and obviously Nats), so would love to officially say , "Hello" if you're at any.

I've watched some stuff on even lower rep ranges and lately have heard a few mentions of mixed rep ranges. I've found it interesting because I've been pretty consistent at improving from 8 reps and then increasing weight when I can do 12 reps.

The main reason is being old and worrying about joints, but considering maybe dropping into <8 here and there.

re: 'beyond failure' of sorts, I've been doing drop sets for a little while on leg day.... I don't track so close that I can say whether there's been significant increase in progress per workout compared to before, but it's at least a quicker way to add a few sets at the end of a workout. And it feels accomplished to be super wobbly heading out of the gym, heh.


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Everyone keeping up on fitness goals? I committed to a powerlifting meet in August. Is a sanctioned meet so numbers will be documented on https://www.openpowerlifting.org/

Is a smaller organization so i should end with national records for my age/weight in their record books.

Good luck bro.

I took a week off for my birthday I needed a break then got sick. So Ive worked out once in 2 weeks. Ate like shit too. I plan on getting back at it tomorrow

Anyone have any issues with hamstring tightness?

I’ve been trying to get back into sprinting and my hamstrings are by far the limiting factor. I can’t get to 80% without feeling like my hamstrings are going to rip off the bone.

I’ve done some research and apparently extended periods of sitting down can cause your hammies to shorten. I also haven’t kept any sort of stretching routine over the last 15 years so I’m sure that doesn’t help.

I’ve been focusing on hitting leg curls just in case it’s a lack of strength or muscle imbalance issue while stretching from time to time but curious if any others have dealt with similar issues..

Sitting is one of the most destructive things you can do for any soft tissue between the belly button and knees.

Stretching without weight is pretty useless.

I would look at doing straight and romanian deadlifts to target the hammys. on RDLs go to you feel it good in your hammy, hold it for a couple seconds and then explode back up. With each rep you should be able to increase the stretch a bit.

Kind of. I thought I might be able to do a show during late summer or fall. I'm very close to being lean enough, but as anyone that has ever serously cut knows, you end up much smaller than you thought you'd be. I'm at like 210 lbs right now and super lean, but that would'nt be anywhere near big enough for my 6'2 frame in a classic physique category. I could try men's physique maybe, but wearing board shorts and not hitting real poses always seemed kind of lame to me.



I have a friend that just turned pro in IFBB bikini and she referred me to her coach, but man, it's expensive. I don't know if I'm willing to go that route.

If you really want to compete and at a high level get a coach. Even those that are top of their game will work with a coach. Even those that are coaches themselves.

Does anyone follow Paul Carter on IG?

It's probably not just your hammys. Your hip adductors(?) are probably shortened as well.

When I began trying to try and run again after years off, I think it took 3-5 months to get most of my range of motion back. And I was stretching 5-6 days a week to get there. Pretty sure ta the time it took at least two months before I even noticed much improvement. Bottom line, you have to be committed and consistent to see results, once you've neglected those areas for decades.

The thing that got really tight on me after getting an office job is a little muscle called the psoas. it goes from your lower spine, through your pelvis, and attaches to your groins. Sitting for long periods of time puts this muscle in a shortened position and that shortening can become chronic quite quickly. It caused a good amount of lower back pain, and kept me from being able to get good depth on squats. It got much better since I was able to move to a work from home position where I can get up and move around regularly without worying about who is watching me get up and leave the desk. Also, I got a kneeling chair and that helped.

I hear you about the getting old part, lol. I'm pretty careful, maybe too careful, about how I lift these days as well. Doesn't help that I don't have anything like a regular partner/spotter right now since my trainer friend decided to go and get pregnant. Woman has no sense of priorities,:D.


I've had so many lower body/leg injuries over the years that I decided this year that I was going to go back to the fundamentals and focus on rebuilding my lower back, glutes and quads, before going back to heavy squats. So right now I'm doing a lot of Bulgarians, something called ATK stretches, those side squats, farmer's walks, etc. Lot of body weight and/or low weights. And a crap ton of stretches. Takes up a ton of time, so a lot of leg days I don't even get to quad extensions or hammy curl machines.

But just last week I finally started to feel more balanced, I'm able to drop deeper into squats, particularly in those side squats (brainfarting the actual name right now). I can finally get to the right depth, and my upper torso is still relatively upright, something that was impossible just a couple months ago.



Side question: is anyone using those workout programs I keep seeing on my FB feed? Is there one or two anyone would recommend? Looking to try something different than my usual.

Depends on what type of lifting and your goals. A body building program will be shit for powerlifting or strongman, powerlifting shit for bodybuilding, strongman, etc...

If you can't afford or don't want so spend $ on a coach the free programs are better than nothing but they are not the greatest.

Part of a coach is to critique your weaknesses and strengths and program accordingly.

Kind of what I figured. My plan was to use one of the trainers at the gym as a guide/progress monitor, and maybe use one of the programs as a daily/weekly template between trainer sessions, if that makes sense.

My goal this year was to build some muscle, particularly in my back/shoulders, but my primary goal is to increase my functional strength, so I can continue to do things like row driftboats, hike in and out of canyons with 40-lb. packs, do some rock climbing when necessary (the biggest fish/bucks are always the hardest to get to), etc.

So just in one example, I know that being able to do pull-ups greatly increases my capabilities rock-climbing and canyoneering, and my goal is to be able to do 6-8 at a minimum. I can now do 4, most of the time. So I've made some progress, but still a ways to go.

But when I took a guy fishing on the Rim a couple weeks ago getting in and out of the canyon was easier than the time before, and climbing the falls with both of our packs was difficult, but it wasn't a struggle. So I know I'm on the right track.



Just remembered, I'm trying to have kind of a wrestler's physique; not WWE, but traditional wrestler, instead of bodybuilder.

That’s what I’ve heard. My old job offered to order those standing desks for anyone who asked but I never took advantage unfortunately.

That’s something I will need to work on, personally, because I am extremely active for about 2 hours out of the day but the rest of the time I’m pretty sedentary.. though I will say I’m not a lazy bitch. Anytime I go out I will take the stairs over the elevator and park in the back of the parking lot.

Also, oddly enough straight leg deadlifts have been a staple for me for a while. I usually choose those over traditional. Love that good stretch.

A big part of me is starting to think the issue is a lack of strength in my hammies. It’s like when I’m at 80% wanting to give it more juice, I’m like “OK, explode off of the ground with each step. Drive through the ground as hard as you can and launch yourself forward.” And when I get to top speed I can feel I’m about to pull a hammy. Even when doing leg curls, I don’t feel like I’m very strong.

So I want to work on that, first and foremost.

Yep, I think you’re right. My hips are often very tight and I can feel that tightness whenever I’m warming up on leg days. I feel like my legs aren’t fully limber until I’m basically done with my workouts.

I would look more at strongman workouts then. The basic concept behind strongman is functional strength. Picking shit up off of the floor is basically a deadlift. Getting up out of a chair is a squat.. etc....

Generally fewer reps with extended rest time so easy on the joints unless going for really heavy weight.

Mother**** it's hard to eat 1g of Protein per lb.

Anyone wanna list some of their favorite protein rich meals?

Chicken, chicken, more chicken, fish, tuna.

Supplement with protein powder.

Steak and hamburger is loaded, too, just not as lean.

Dude im so ****ing sick of Chicken right now. Every night.

Steak, pork, fish etc...

I mix it up week to week. I don't worry about it being super lean or not.

1 week of chicken heavy
1 week of beef
1 week of pork

For breakfast I eat 1 cup Greek yogurt with a scoop of Naked Whey Protein, Naked PB powder, and a tablespoon of cocoa in it.

And buy some 30g protein drinks to throw in there between meals.

Show us your abs

Technically, I think the magic number is 0.7, even though of course going over doesn't hurt.

I do plant protein shakes (no cholesterol) and also Costco PB2. Costco/Kirkland yogurt is better than most in terms of protein with less sugar. Cottage cheese. A lot of fish.. salmon, ahi tuna.

I've been eating tempeh lately... soy based, can easily be flavored. https://shop.sprouts.com/product/140...tailerid%3D279

Edamame pasta has a ton of protein... and again, can be easily flavored and isn't overpowering (those are 6 pack links, but you can buy individual boxes on Amazon or possibly Sprouts).
https://explorecuisine.com/products/...mame-spaghetti
https://www.amazon.com/Explore-Cuisi.../dp/B01H4LBIVC

Steak. The thing is you need to make the protein portion your priority. Always eat your meat first. Then, if you have room, you can eat fluffy carby sides. But meat first, always, and eat all of it.


Add 1 scoop of whey at every meal you eat. Just mix with 8 oz water and slam it down.



You'll get there easily.

It sucks. First time I eat a new chicken recipe it's like the heavens open, but get sick as **** of it within the week.


I forgot all about pork. Ham is great for protein, and you don't get a lot of calories with it. Turkey also.

- Workout 3 times per week. Check, have been weightlifting consistently 3 times/week and some added cardio on rest days.

- Get a little better each week. Check.. not perfect of course, but always pushing to make a little progress, even if it's just one more rep than last time.

- Don't die. This is going well so far, but ultimately day-to-day.

- Look better than lewdog shirtless. I didn't want to show up lewdog the other day, so we'll just say this is still in progress for now.

I just got into barbell squats (odd to say after having worked out consistently for like 4 years now, but did bodyweight stuff before, then some dumbbell squats along with several that you mentioned) after an unrelated c2-c3 pinched nerve a while back and just being overly paranoid, mostly (and partly due to equipment availability/consistency)... and those are currently kicking my ass, but in a good way. Current gym only has Smith machines, which is perfectly fine... working on form and depth.

In some ways I've gone full circle, as I did a lot of compound exercises for ~18-24 months, followed by isolation workouts, and then I've started shifting focus on some things I hadn't really done in the past (such as side delt work that used to really aggravate a tennis elbow)... but now find myself substituting in some compound stuff so I'm not at the gym for 2 hours.

And as a side note, I worked with a guy who swore by farmer's walk... I should throw them in somewhere.

I do:

2-3 days at the gym and 1-2 days working out at home, and typically another 1-2 days of basketball at the park.

So basically 4 days of lifting and 1-2 days of sports. Typically on Saturdays i'll play Basketball in the morning and then hit the gym in the afternoon.

This weekend for example; hit the gym Friday night and did chest and shoulder and a little bit of bicep. Shot hoops Saturday morning. Shot hoops and ran around on the football field Sunday morning, and then hit the gym and did legs and back Sunday afternoon.

No real goals other than to stay active so i don't embarass myself when i hit the beach.

Never really gave a shit about a diet or anything like that, but felt like this year i should at least start trying to hit protein goals.

Yeah, as someone who's been eating crap all his life and never really paid the penalty for it, eating "right" is a challenge.

Im usually getting about 30-40g's for lunch. And another 30-40g's for dinner, + 30g's from a protein powder everyday. I take it like you said, just mix it with water and chug. I prefer that.

My wife OTOH makes a whole ****ing meal shake out of hers. Blending it with fruits and peanut butter and almond milk etc. I just stir my shit up with water, idgaf LMAO

Just getting sick and tired of chicken. I try to mix steak in there more often lately but still....

My failure seems to be at breakfast. I have a real hard time staying disciplined when it comes to breakfast so im losing there and that's what's causing me to not reach my daily protein goal. I just have ZERO appetite in the mornings and usually dont even start my first meal till lunch time.

This is currently my favorite ground beef recipe:

1 lb. Lean ground beef
2 tablespoons lite soy sauce
1 pear puréed
1 kiwi puréed
1 Tablespoon each garlic and onion powders
4 cloves minced garlic
1/2 cup beef broth
Dash red pepper flakes
1 teaspoon sesame oil drizzled over each serving. Do not cook the sesame oil.


Mix ingredients in a bowl, don’t over mix. Don’t like pears/kiwis, just sub any sweetener, about 2 tablespoons per pound of meat. I like the fruits instead of processed sugar, and kiwi has a prebiotic in it.

Let marinate for st least 15 minutes. Prep veggies and cook rice. After 15 minutes. Drain meat, reserve marinade. Cook ground beef as usual. Add marinade in the last 2-3 minutes of cooking, like making taco mix. Reduce heat let thicken, about 5 minutes.

Makes 4 servings. Pour meat mixture over jasmine rice or whatever carb/veggies you like.

I blanch sprouts and spinach, carrots, broccoli, etc. and put everything over a half cup of rice. Lots of flavor and if you add enough broth, it tastes pretty rich and juicy.


Can do this with chicken or whatever

Yeah the Time element is a real thing. Even if I wanted to, I just can’t lift for 2 hours straight anymore. So I’m doing a lot of similar stuff you’re probably doing.


Farmers walk is a good one. Just start off on the lighter side and work up.

My diet sucked until I was in my early 30s, then I would do keto off and on and sometimes track calories if I wanted to be in a deficit... I've probably raised my nutrition game to a B+ in recent years though.

In these days of annual check-ups, I mostly let my labs dictate any diet restrictions. I'm definitely not lacking protein any given day, but I'm sure could have benefited more by now from working out had I tracked calories and macros and eaten more overall.

On that note, I was just watching a video the other day where 6'7" 350lb bodybuilder dude was asked how many calories he eats in a day...... 7000. A day.

Ughhh i wanna hurl just thinking about it.

Lewdog is about as fluffy as he’s ever been. So not hard to beat that one!

And I’m at the point in my life where trying to get lean every year just isn’t the enjoyable challenge it used to be. Other important things in life now so I’ll just try my best but I can’t mentally get that strict anymore.

American breakfast is weird. It’s like Carb City everywhere you look: pancakes, waffles, French toast, regular toast, muffins, biscuits, cereal, fruits, etc.

Your only legitimate option for protein inside the box is like eggs, bacon/sausage and shit like Greek yogurt. And the high cholesterol downside that comes with eating excessive amounts of eggs or bacon/sausage make that difficult to manage as well.

This is essentially just Korean bul gogi meat marinade, I just modified it so that it was 'healthier.' The dish is a modfied healthy version of 'bi bim bap,' which is basically "leftovers and grilled beef with rice in a bowl." So use any veggies you like.





If you want the real deal, subtract the kiwi and the onion/garlic powders. Add another tablespoon soy sauce, real diced onion and real minced garlic, and a couple green onions chopped, as well as 1 tablespoon maple syrup or honey.


Add 1/4 cup mirin/japanese cooking wine/cooking sherry, whichever you can get. In a pinch you can use a third to half a can of beer.

Use thinly sliced high quality beef, like strip steak or ribeye. In a pinch, I'll use flat iron steak, slice it 1/4 inch thick and then lightly flatten with a mallet, rolling pin or beer bottle.

If you can get it, add kim chi to the bowl before serving. If you like kim chi, add some to the meat while marinading, including about a 1/4 cup of the juice.


Also add about 1 tablespoon go chu jang right before serving, if you can get it. Most groceries now have some version, including go chu jang 'ketchup.' Stuff is kind of like thick sriracha sauce.




If all of that sounds way too complicated, most grocery stores now carry a bottled Korean BBQ marinade. I haven't used one in decades though, so I can't vouch for the flavor. But I've had a couple buddies tell me they aren't terrible.

Yah. I have been eating 1 serving of grits with a 3 oz. chunk of Canadian bacon chopped up and mixed in to the cooked grits with a small pinch? of shredded low fat cheddar cheese. I mix in a scoop or so of unflavored protein powder or collagen powder, or add 1 or 2 soft-boiled or poached eggs.

pretty healthy, can be ready to eat in under 10 minutes of you go with the microwaveable grits and go with the collagen powder. Can practically drink it if you just add a few extra tablespoons of water to the grits before cooking.

Heh, yeah any goal I'd have to trim this skinny-fat dadbod would conflict with my dietary and financial responsibility of making sure Craft Beer Quick Stop and other local beer stores continue selling 15% stouts and Drekker.

There's just enough fear of shitty genetics to not buy one of those places and never see my feet when standing again.

Beef. Ground beef with broth, rice, some veggies... Enough broth it is drinkable. Much easier to consume the amount needed without making it easier to eat.

I go through 1lb ground beef a day. Thats just 2 lunches. Dinner it 8oz+ of some sort of lean meat, chicken or preferably a fatty fish like salmon.

Breakfast you can get easy protein in by using your protein drink as milk for cereal. I usually do 2 scoops so that is an easy extra 50g added.

this is BS. Cholesterol is mostly genetic and or lack of exercise. Dietary cholesterol has little to do with cholesterol levels.

I don't think that's completely decided for all people though and there are links to foods being high in cholesterol + saturated/trans fats causing issues with cholesterol... and some research around "responders" seeing spikes when most people won't.

Of my sample size of 1, I dropped mine pretty significantly in a year by cutting out a lot of red meat and dairy with no changes to exercise, and in terms of protein replacing it with more chicken, fish, plant protein.

Granted, I'm not going to redo the experiment several more times by going back to a weekly tri-tip to see if I can reproduce the results.

I read somewhere last year that 85% of your cholesterol came from your liver; even if you cut out all cholesterol from your diet, 85% of your cholesterol levels would be unaffected.



Can't remember if I bothered to verify that, but I have decided that I can eat eggs and red meat more than once a week. Shit, I eat like a dozen eggs a week these days.

Reminds me of a Drew Carey joke.

Science determined eggs were good for you. And then they determined eggs are bad for you. And now they're good for you again.

AGAIN?!?!

THEY WERE NEVER BAD FOR YOU!

This is hard to read

lol, yeah, eggzactly.


I remember all of the back and forth about eggs since I was a kid. Drove me nuts, as I really love eggs. A couple years ago I just said screw it, I like them, and I'm going to eat them, and I don't care anymore what the government busybodies say about eggs. I mean, I don't cook them in butter anymore, except once a year around Thanksgiving or Christmas, mostly it's hard-boiled, soft-boiled or poached these days, but I'll eat as many as I like nowadays.

Exactly. High cholesterol in men can also be attributed to low T as well

My cholesterol is well within range and I consume around a lb of beef per day and most days 6+ eggs.

I've also been able to drop my BP meds as my BP is now closer to being low vs high.

Your body is just a complex chemistry set.

Do you have a source? I’ve known people who don’t exercise a lick and have affected their cholesterol levels by restricting their diet.

Yeah, that study doesn't say dietary cholesterol has little to do with cholesterol levels, it says that in ~25% of people, it does matter, but their findings suggest it doesn't increase the risk of cardiovascular disease (and if I read right, it was pretty focused on eggs in particular).

Of course it refers to no increase in cardiovascular disease. That is the concern with high cholesterol.

Triglycerides and "unhealthy" fats are the true cause. That's why eggs were used to test dietary cholesterol. They are a high cholesterol food but all healthy fats.

Much better to be a bit thick and strong vs lean and not as strong anyways. Any scrawny ass dude can have a 6-pack.

Takes dedication and hard work to have lats big enough to fly and hulk-like traps.

Ive been a lazy pos for 15 years. Just started running and I dont have any of these issues you guys describe. However it feels like my shins are going to explode after I run 1.5 miles or sometimes 1 mile really hard.

Yeah, there's not much you can do about shin splints other than lose weight.


They used to throb back in my soccer days

I weigh 185 lbs. I think I'm just a pussy

Could be shoes, your gait, week muscles/tendons in lower leg or feet.

Yeah, idk. Sounds like diet does have some effect on cholesterol.

Doesn’t sound conclusive either way.

Its not that diet doesn't effect LDL for example its that there is little to no evidence LDL actually causes heart disease unlike previously thought. Current research has found the studies were misleading and or done incorrectly.

https://pubmed.ncbi.nlm.nih.gov/30198808/

What about just not having any HDL?

Probably insulin resistant/pre diabetic or diabetic. :shrug:

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End of the day, the advice is similar.

Worried about high cholesterol... well, cut back on red meat, deep fried food, cheese/dairy, processed meat.

Nah, worry about saturated fat, THAT causes high cholesterol.... well, cut back on red meat, deep fried food, cheese/dairy, processed meat.

Well, I just want to eat healthy and not get fat, which the studies show cause problems.... OK, so hear me out, don't eat tons of fatty red meat, or deep friend food, or pile cheese on everything, or eat a lot of highly processed food...

But, as the studies mention, none of it may matter in terms of cardiovascular disease. :shrug:

Deep ‘friend’? Scared to ask how that is prepared

You running on concrete or asphalt?

Strange. Ill have to keep an eye on that as I age. Doc said had no signs of that after looking at my blood tests. Have low bad cholesterol but just absolutely no good cholesterol either. Been that way for 15 years. Worried Ill stroke out if I ever do have any plaque in my arteries at all.

Blood pressure 115 over 66.

Thanks for posting this.

Does this shit actually work? Doing it now

Does that gimp suit come with a ballgag?

Wth is that?

Leg compression cuffs. It felt really good.

https://hyperice.com/products/normatec-3-legs/

I hate videos that ask seemingly asinine questions to talk you into their way of thinking so you don't have to think for yourself.... basically stopped at "how could a molecule essential for life be bad for you... mAkEs nO sEnSe tO Me!"

I dunno, it's your video, have YOU asked yourself how that could be possible? I mean, the entire video seems to be focused around having too much of something, so maybe start there? You can die from drinking too much water, for example, and water seems pretty ****ing important.

Not really a good way to hook a listener into believing you know what you're talking about.

/shoutsatcloud

$750? Billay is rich guy

Nah this was at my gym

I worked out three times in three weeks and my old arms perked up pretty good. Light weights but just the movement made a difference. Fitness? Haha!

Look up shin splints. If you have those don't keep running. I did that in my 20s (because I'm an idiot) and got them good and ****ed and it took a damn long time to heal.

So is it in bad taste to post pictures? I'm feeling good about my progress this spring.

Just be sure to include a stick of Old Spice for scale

It is but then it's okay...kind of...ask Tittymeat.

I have this grip device with a cable you can place a weight on. I hold my arms at 20 degrees angle and role it down, back up, back down the opposite way and then back up. It sucks the oxygen into my arms in a special way. From finger tips to arm pits and the shoulders you get a burn.

Make sure to include your meat in the picture it provides a better picture of the gains