The Hideout

[onlyme386 0]

Checking in after 2 months in Vegas

results?

[Cappy37 0]

anything involving a "swiss ball" also known as a Pilates ball will sculpt your body in no time flat

Yummy. You do good work, sir.

[qyayqi 11]

[Buckeye Hughes 0]

<-----upset he missed the return of The Godfather of The Hideout's return last night

[SuitedAces21 2,722]

Finals this week. Im scared.Someone hold me.

[SFAWFD 1]

Finals this week. Im scared.Someone hold me.

good luck in fear of teh gehy butt sex jokes though I won't hold you.

[Dogpatch 2]

Someone hold me and give me a //HIDEOUT\\ Special.

I'll fill in since chrozzo is still asleep. And by "fill in", I do mean your crack. I'll spackle it like some drywall.

[SuitedAces21 2,722]

good luck in fear of teh gehy butt sex jokes though I won't hold you.

You and me need to talk sometime, alone....

I'll fill in since chrozzo is still asleep. And by "fill in", I do mean your crack. I'll spackle it like some drywall.

Thanks stud.

[Jadaki 0]

Suited, your new avatar keeps cracking me up... why does it look like he is trying to be a badass? Was that right after getting arrested in that Walgreen's?Oh, and the pornstashe rivals DNA's.

[SuitedAces21 2,722]

Suited, your new avatar keeps cracking me up... why does it look like he is trying to be a badass? Was that right after getting arrested in that Walgreen's?Oh, and the pornstashe rivals DNA's.

Trying? He doesnt need to try, he just is.

[SuitedAces21 2,722]

[CardWarfare 4]

Checking in after 2 months in Vegas

Who the fuck are you?

I'm not worthy the creator has returned

Eh don't worry. He's really old. He probably won't remember meeting you.

[HangukMiguk 8]

Checking in after 2 months in Vegas

hope you're not mad...i kind of sold your body in the rummage sale.

[Buckeye Hughes 0]

This is what I picture you and chrozzo looking like while watching Queer Eye

[SuitedAces21 2,722]

This is what I picture you and chrozzo looking like while watching Queer Eye

Yes, except we are both wearing green man spandex suits.

[Dogpatch 2]

In honor of Golden's return.I can't really call him old since he's only a year older than me, but I figured you young bucks would get a laugh.

[donk4life 34]

[donk4life 34]

Imus is back on.. and he has two black comedians on there.. lol..Way to suck ass Imus

[Jadaki 0]

Imus is back on.. and he has two black comedians on there.. lol..Way to suck ass Imus

Have to wonder how desperate those two black comedians were for attention to do his show.

[El Guapo 8]

okif you're looking to tone then you want lower weight for more reps (8-10 reps is pretty standard)and since you're not wanting to bulk up then stay away from heavier weights for fewer repsWhen I used to weightlift this is what I generally followedChest/TricepsBench PressIncline Bench PressMilitary PressShrugsTriceps Push DownsClose Grip Bench PressBack/BicepsLat Pull DownsReverse Lat Pull DownsSitting Lat PullsDumbell CurlsPreacher CurlsLegsLeg PressSquatsLeg ExtensionsLeg CurlsCalf ExtensionsBoxes

I know you are trying to help and I appreciate it, I was looking for a very specific workout break down. Something that would probably be a couple pages long. I will try and cut and paste the last one I did, but as I said I think my body got use to it, so I want to switch it up

AaaaahhhhhhaaaYESahhhhhaaahhhh

Yes, except we are both wearing green man spandex suits.

That is pretty much standard as what I have in mental logbookOh and I have figured out that I cannot watch a Geico commercial without forgeting about car insurance and think, "Hey Chrozzos on the TV"

[El Guapo 8]

Here the first phase of the workoput I was doing, it has 4 phases, each 1 Month long I won't post the other 3 phases as that would be a lot, unless someone wants me too.Exercise Repetitions ' Beginner Advanced SquatSet 1Set 2 (drop) 12-15 20Wide-griplat pulldownSet 1Set 2 (drop) 12-15 10 Neutral-grip lat pulldownSet1Set 2 (drop) 12-15 10 Lying leg curlSet 1Set 2 (drop) 12-15 10Dumbbell bench press 12-15 8-10 Dumbbell shoulder press 12-15 8-10 Superman 12-15 8-10 Owen crunch 12-15 8-10 Integrity Workout: WednesdaysDumbbell bench pressSet 1Set 2 (drop) 12-15 10 Pushup 12-15 20 Dumbbell shoulder pressSet 1Set 2 (drop) 12-15 10 Lateral raiseSet 1Set 2 (drop) 12-15 10 ' Walking lunge 12-15 8-10 Overhand-grip machine row 12-15 8-10 Owen crunch 12-15 8-10 ________________________________________Cardiovascular Workout Beginner Routine You'll do your cardiovascular training either right after your resistance-training workout, or on your days off. If you're a beginner, haven't done any cardiovascular exercise in the past 6 months, or are more than 15 pounds overweight, start by walking or riding a bike for 10 to 15 minutes. If you walk on a treadmill, set it on a slight incline (2 to 5 degrees). You should always finish your cardiovascular exercise feeling as if you could've done more. Try to go about 10 percent longer each week. Or go a little harder in the same amount of time--increasing the incline and/or speed of the treadmill, for example.Advanced Routine If you've been doing cardiovascular exercise consistently for the past 6 months, try this 20-minute, high-intensity interval routine. It'll prepare you for the more difficult interval routines in the next three months. How to do it: Perform each sprint described below on a treadmill or an exercise bike at the prescribed percentage of your highest possible effort. Then slow to an active rest at a lower intensity--a light jog, for instance. Warm up for 5 minutes, gradually increasing your intensity to about 50 percent of full effort. Sprint for 30 seconds at 85 percent of full effort. Take an active rest for 2 minutes at 40 percent of full effort. Sprint for 20 seconds at 90 percent of full effort. Take an active rest for 2 minutes at 40 percent of full effort. Sprint for 10 seconds at 100 percent (full sprint). Take an active rest for 2 minutes at 40 percent of full effort. Sprint for 20 seconds at 90 percent of full effort. Take an active rest for 2 minutes at 40 percent of full effort. Sprint for 30 seconds at 85 percent of full effort. Cool down for 5 minutes.

[SFAWFD 1]

Oh and I have figured out that I cannot watch a Geico commercial without forgeting about car insurance and think, "Hey Chrozzos on the TV"

QFTIt's so much better when followed by an alcohol commercial.

[rsmbox 1]

Here the first phase of the workoput I was doing, it has 4 phases, each 1 Month long I won't post the other 3 phases as that would be a lot, unless someone wants me too.Exercise Repetitions ' Beginner Advanced SquatSet 1Set 2 (drop) 12-15 20Wide-griplat pulldownSet 1Set 2 (drop) 12-15 10 Neutral-grip lat pulldownSet1Set 2 (drop) 12-15 10 Lying leg curlSet 1Set 2 (drop) 12-15 10Dumbbell bench press 12-15 8-10 Dumbbell shoulder press 12-15 8-10 Superman 12-15 8-10 Owen crunch 12-15 8-10 Integrity Workout: WednesdaysDumbbell bench pressSet 1Set 2 (drop) 12-15 10 Pushup 12-15 20 Dumbbell shoulder pressSet 1Set 2 (drop) 12-15 10 Lateral raiseSet 1Set 2 (drop) 12-15 10 ' Walking lunge 12-15 8-10 Overhand-grip machine row 12-15 8-10 Owen crunch 12-15 8-10 ________________________________________Cardiovascular Workout Beginner Routine You'll do your cardiovascular training either right after your resistance-training workout, or on your days off. If you're a beginner, haven't done any cardiovascular exercise in the past 6 months, or are more than 15 pounds overweight, start by walking or riding a bike for 10 to 15 minutes. If you walk on a treadmill, set it on a slight incline (2 to 5 degrees). You should always finish your cardiovascular exercise feeling as if you could've done more. Try to go about 10 percent longer each week. Or go a little harder in the same amount of time--increasing the incline and/or speed of the treadmill, for example.Advanced Routine If you've been doing cardiovascular exercise consistently for the past 6 months, try this 20-minute, high-intensity interval routine. It'll prepare you for the more difficult interval routines in the next three months. How to do it: Perform each sprint described below on a treadmill or an exercise bike at the prescribed percentage of your highest possible effort. Then slow to an active rest at a lower intensity--a light jog, for instance. Warm up for 5 minutes, gradually increasing your intensity to about 50 percent of full effort. Sprint for 30 seconds at 85 percent of full effort. Take an active rest for 2 minutes at 40 percent of full effort. Sprint for 20 seconds at 90 percent of full effort. Take an active rest for 2 minutes at 40 percent of full effort. Sprint for 10 seconds at 100 percent (full sprint). Take an active rest for 2 minutes at 40 percent of full effort. Sprint for 20 seconds at 90 percent of full effort. Take an active rest for 2 minutes at 40 percent of full effort. Sprint for 30 seconds at 85 percent of full effort. Cool down for 5 minutes.

i just lost 8 lbs pretending to read all that

[onlyme386 0]

DIIINGGG DOOOONNGGG DIIIINGG DOOOONNGGG

[SuitedAces21 2,722]

DIIINGGG DOOOONNGGG DIIIINGG DOOOONNGGG

The finals are dead?