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on the topic of flys, what do you call the kind of inverse flys, lying face down on an incline bench, lifting them in a outward sweeping movement? they any good?
if not, what else is good to work the back? (better posture etc.)

:-)

... working to total failure (negative reps down from your maximum) ....

huh?? you mean not completing the full amount of reps you set out to do?

if so +1. I have obviously nowhere near CrazyJames experience, but it's worth stating that my above much bragged about weight increase I've just managed never involved anything directly uncomfortable -pushing myself to the breaking point or the like.

yeah, you're right, my bad. I guess I just wrote the first thing that came into my head in order to illustrate my point.

however speaking of chest/bench, what do you reckon about doing both butterfly (with free weights) and various angles of bench press in one session? I currently do bench angular upwards, angular downwards and butterfly, all with free weights.

come on, what weights? how many reps? which exercises?

It's kind of like a pyramid. Train 3 times a week for a six week cycle. You start with a set of excercises for what you want to bulk up a bit. Presumably chest, arms, back for most. Not too many exercises since you just end up training the same supporting muscles several times over and wearing them out. Think practically, if a chest or shoulder exercise makes your arms go tired, there is little reason to train biceps separately afterwards.

Find your ideal weight at 10 reps of any exerciese and note this down. This should be as heavy as you can do, but not to the point of you gasping for breath, struggling to get trough all 10 reps etc. OK, now you've got your number down for your ideal ten reps, then comes the calculations. In a six weeks routine, you go from training 3 x 15 reps of each exercise to 3 x 5 reps. Take your ideal 10 rep number. For the first exercise day of the first week multiply this by 0.65 and do your 3 x 15. Second exercise day of first week it's that number times 0.7. Third exercise day of that week it's times 0.75 and so on. Does this make sense? After two weeks of this you go for 3 x 10 reps, your weights will be heavier now, the exercises the same. After another two weeks you go down to 3 x 5 reps of the same exercises. The weights are now quite heavy for you, you're now multiplying with 1.25, 1,3 ..., but should be just about doable if you did your preliminary notes right.
After the 6 weeks are up you have a week of rest before your next 6 week cycle. Reconsider your ideal 10 rep number, add a few kgs to the ones you got trough OK, other exercises might stay the same for another round.
Reps should be done quite slow. 1 second on the up, 2 seconds on the down. Some say that it is the down bit that really exercises your muscle. When I was thaught this routine I was also given a fairly complex warm up routine for each muscle group, but I must admit I just skipped it. Once you've worked up a bit of sweat, most muscles should be ready to go anyway.

If you are really interested I could rework my notes and PM them to you. Might take me a few days though.

BUT, what training were you doing?

which muscles grew ?

lifted weights three times a week, regime given to me by a friend who used to be a personal trainer. not sure which muscles grew, I only measured my chest which increased a bit. perhaps my thighs too, since I cycle all the time?

... You do not need supplements. They are useful if you have severely limited time and availability of good food. But for 99% people, nope. ...

At the moment of writing, 13 weeks or so after I started this thread I've gone from 64kgs to 71kgs. That's a 12% gain. My body fat is down slightly, not much, but if you compare that to the new weight it's down even more in relative terms.

I know all the "no need for supplements" advice given in this thread was well meant, but I'm posting this as other skinny muppets like myself might want to know it works for some. Not that I didn't revise my diet otherwise. I've been on about 100g protein a day from food, but then 50g a day from powder which there was no way I could have managed from food.

(writing this, I will have bumped the thread to the front qualifying for now end of pisstaking..... posting about my own weight like a bulimic teenage chick, I kind of deserve it though...)

... but they now want me to attend a station to give a full statement because of his threatening behaviour/assault. I guess I probably should. ...

yes, I think you should. with an attitude like that he's likely to be a repeat offender, even if this incident doesn't land him in jail, it's good for the police/court to know about it.

another sunday another brick lane market.

Some dude trying to sell a ss/fg with track frame. Modern metallic black thing, can't tell the brand.
On the fork there are decals saying 'Freestyle nutter' or something.

Dude selling it doesn't look like your average chav, but he demands 140 quid for the whole thing. Surely he'd get more on the bay? Looks dodgy.

OK, but do you pay an extra charge for smile if you cash out at the usual cash points? That was the case a few years ago at least.

Is it me hi-jacking your youtube fav thread or is it you guys hi jacking my product enquiry thread? Don't think I'm giving up though.

MMA rash vests? Worth the extra money? £35...

Co-op. Been with them since 1994. I even have my mortgage with the co-op. I have a few accounts with Smile too. They're pretty good. You can deposit cheques at the Post Office too.

But you pay a charge everytime you cash out right? So you keep a separate account somewhere else for cash when you need it? Or do you bite the dust and pay?

How do you find the user interface of Smile? Easy to manage multiple accounts? Tried to sign up to Smile years ago, the initial process was so messed up, with loads of hiccups and things going missing in the post more than once so decided to give them a miss. Could be things have improved now though.

Recieved the response from the girl I mentioned 4 posts above. They are new stickers based on the same design, not reused stickers. Except the front badge where she was just very careful when peeling it off. Still, well done though.

Yep, that's the one I'd say. Or identical. However, before we call anyone thieves, did you sell it to someone young-ish? Under 20 yrs old? Could be seen in tracksuit bottoms?

.... That Dave Marsh you spotted sounds uncannily like one I built up and sold early last year: ......
If the guy who lost it is on here, I'm happy to help with the paper trail if needs be; drop me a PM.

The GA2G locking method* .

1) Post a pic?
2) Which product? There seems to be loads.
3) How much shaking and ratteling before the alarm goes off? Wouldn't want it to start blaring away if someone, say, moves my bike slightly because they are trying to lock their own bike next to it.

Anyone missing a red fg/ss? Saw someone who didn't look like your typical fg hipster cruising around on it in the Brick Lane market about two hours ago.

Bike:
red
brand was Dave M... something
white and black vittoria tyres
risers
loads of nice chrome, in fact bike looked almost new

Sorry about not posting earlier, but I had to get into work first. (Yep, working on a Sunday...) Oh, and don't tell me to utfs or something like that. I am at work and haven't got time for more than this brief post. If the guy who was riding it actually is the owner... then sorry...

http://www.mmatko.com/stefan-struve-vs-denis-stojnic-ufc-99-video-better-quality/
[URL="http://www.mmatko.com/stefan-struve-vs-denis-stojnic-ufc-99-video-better-quality/"][/URL]

Commentator: "God! It's just like hot oil wrestling - only with blood!"

Btw, sent those gel padded gloves back again. Not really what I needed.

Any update?

Her mum actually started writing a blog about the girl. I just checked and her condition has gone from critical to serious, i.e. her life is not in danger anymore. The surgery done today was successful, but there is quite a bit more to be done apparently.

I saw in this post on fgg that someone had managed to both remove decals nicely then reapplied them without damage. Anyone here managed to do that successfully? How?

(Yeah, I've written to the fgg poster as well)

I don't know why, but since many of the dudes working in BLB are Polish I thought it was their in store brand somehow. I'm warming to it a lot more now, with the garden shed history and all.

Is there a news site in english to this story? It's kinda incredible.

Had a look around but couldn't find it.

Found this picture though. Who would have thought eh?

Further to that, she was found under the parked car outside the owners house.....

I am aware that if we made a habit of posting about accidents happened to non forumengers in other countries there'd be so much that we'd quickly need another forum for that alone. However, this one is so grotty I had to share it with you.

A 13 year old girl is hit by a lorry somewhere in Norway. The lorry is thought to have had a low speed so she is knocked over but still conscious when she is on the ground. The lorry drives over the girl without seeing her and she is left in the road on her own. The car coming after the lorry somehow doesn't see her either whilst running over her too. She is then dragged under the second car for 4 kilometers! Still conscious here as well.
The police has then made conflicting statements, one says she was found underneath the parked car where the owner lived, another says she was found alone in the road close to where the owner of the car lived but that she had detached from the car and the owner had driven on unknowingly.

The map below is annotated in Norwegian but the arrows simply tell you where she was hit and where she was found. She has loads of injuries, including head injuries and broken limbs. Her condition is critical.

Found this on FGG. Interesting idea though innit?

5% off myprotein.co.uk if anyone is isnterested.
code: MP137863
works only once I think.