Rank #30475 on CommentsLevel 214 Comments: Comedic Genius
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|Date Signed Up:||8/30/2012|
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- Views: 7700Which will you choose?
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- Views: 5145President
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- Views: 1948Cast your Vote!
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- Views: 975Fucking Really?
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- Views: 825Alone
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- Views: 1397That's Why
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#35383 - derpstrider (08/03/2015) [-]
Fuck yeah! Remember, first and foremost, diet is the most important thing!
Day 1: Arms & Shoulders
-3 Sets of Tricep Pulldowns (To failure)
-3 Sets of Straight Bar Bicep Curls (To failure)
-3 Sets of Skullcrushers (15 Reps)
-3 Sets of Lateral Dumbell Raises (To failure)
-3 Sets of Military Press (12 Reps)
-3 Sets of Upright Straight Bar Rows (12 Reps)
-3 Sets of Tricep Dips (To failure)
-Finish off with this snazzy shit - www.youtube.com/watch?v=frXIADJcYQA
Day 2: Dynamic Cardio (Yeah I said Cardio, fight me)
Start with a warm-up job, take it easy today, this is a break (sorta) and move into some Tibata once you feel ready. If you are unfamiliar with Tibata, you can either use a treadmill or run a track or street somewhere, whatever you're comfortable with. Essentially, you want to run in quick bursts, usually sprint (As fast as you possibly fucking can) for thirty seconds, then take 15 seconds to walk, and kick right back up into a full sprint for 30 seconds, repeat 8 times. This will make you feel like your heart might explode, and does some crazy good shit for your metabolic rate. Some studies show that 8 "Sets" of Tibata is the equivalent of running 10 miles for your heart, only crunched down into much, much shorter time, and it's a lot better for you than static cardio.
Day 3: LEG DAAAAY (Best Day, also includes core)
-3 Sets of Back Squats (12 Reps)
-3 Sets of Leg Extensions (To failure)
-3 Sets of Barbell Calf Raises (To failure)
-2 Sets of Leg Press (15 Reps)
-3 Sets of Weighted Crunches (16 Reps)
-3 Sets of Rope Crunches (To failure)
-3 Sets of Leg Raises (To failure)
-Our forearms need something somewhere... so 3 sets of Reverse Curls
Day 4: Swimming
Swimming is one of the best things we can do for our bodies, and it will give your joints a nice rest while still burning some calories and working every muscle in your body. Again, this is an (almost) rest day, so take it easy, go with what you feel comfortable, just keep those laps going and get your heart pounding a bit. Keep things interesting, do some long lengths, like a 500 or two, and do some sprints, have fun.
Day 5: Chest & Back
-3 Sets of Flat Bench Press (12 Reps)
-3 Sets of Incline Dumbell Press (15 Reps)
-3 Sets of Decline Barbell Press (12 Reps)
-3 Sets of Chest Flies (To failure)
-3 Sets of Lat Pull-downs (12 Reps)
-3 Sets of Seated Cable Rows (To failure)
-Deadlifts: These guys are the cream of the crop, go however you feel comfortable here, DO NOT overdo it on your deadlifts.
While it is easy to give a plan like this, remember to keep things dynamic for yourself. Change it up every so often. You should be changing your exercises so that sometimes you're lifting light for high reps, and sometimes heavy for few - both have distinct benefits and you want both. Don't be afraid to look up various workouts for each day, swap stuff out, add stuff, but most importantly, have fun! Fitness quickly becomes and addiction, and hopefully there will be nothing you'd rather be doing. Any questions, feel free to message me or just reply here!
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#146 - forsakensaint (05/15/2015) [-]
Ofc it is, but the point from the beginning was that Attack force cannot really be labeled as Defenders of freedom.
And yes, there is very good likely hood that there is terrorists on the soil, but they are just that.. Sure they can manage to blow up some buildings and what not, but can hardly be considered even a moderate blow. There is likely also Russian spys, Chinese spys and whatnot, as do America also have their own in their countries i'm sure.. But that has always been the case, and will continue to be so.. Since Superpowers like to keep track of other superpowers.