Splak.net

Oh, sorry cursed, I didn't know you roll that way. I see that lifting your legs up in the air and opening them is the way you get down.

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.:Splak|Cornholio / Administrator



"He just kept talking in one long incredibly unbroken sentence moving from topic to topic so that no one had a chance to interrupt, it was really quite hypnotic..."

After I'm gone your Earth will be free to live out its miserable span of existence as one of my satellites, and that's how it's going to be...

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(ಠ_ృ)

i don't know what you talking about.. we do that at soccer practice almost every day... at school... but of course.. only for 5 mins..

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.:Skeet|RoMoDaNn AKA .:Skeet|Gotwrong

Quote:

Genesis 1:3-1 "VMAN said, "Let there be light," brick said, "No," and there was darkness."

^LOL

wonderbread wrote:

Randy wrote:

If you jailbreak it why would you need to buy guns?

wtf?

The Smashing Pumpkins wrote:

"If there is a god, I know he loves to rock"

Quote:

"Are you an illusion, or am I just getting stoned?"

Quote:

I’m gonna give you to the count of 10, to get your ugly, yellow no good kiesta off my property, before I pump your guts full of led!–Angels with Dirty Faces

I do around 50 push ups. Take a break. Then 4 sit ups. Then 20 more push ups. Then I run a mile

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.:Splak|VMAN

Look up the rippetoes routine on forum.bodybuilding.com then just do that.

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smackAhoe #smacKK
Tr!gger HappY^ #smacKK

best workouts right here:

http://www.youtube.com/user/charliejame ... end=3&ob=4

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.:Splak|VexeD

Thats what I've been doing for a few months now

Just curious, if you do weights, what are you lifting?

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.:Splak|Stormzz
.:Splak|Fusionzz
[Splak Server Administrator]
[Recruitment Moderator and Co-Recruiter]


Got any questions? PM me and i'll try and help.

“You have enemies? Good. That means you've stood up for something, sometime in your life.” - Winston Churchill

I work out at the Y with a group of 4 people. Since I broke my foot then my shoulder, I had to take about 3 months off, and my lifting ability has shifted from 8-12 reps to around 20, with much less weight, was doing 225-250 on bench for normal, and 300-315 on heavy, now doing 135 on all bench until my ligaments re-calcify and my shoulder stops moving around on me. Been back at it since late December.

We do 3 sets of everything listed:

Monday: Chest/triceps
-flat bench
-incline bench
-decline bench
-Tricep cable extensions close grip
-Cable/rope overhead pulls or sit down dumbbell extentions
-Single arm tricep extensions
(rotate heavy, light, dumbbell, and then supersets weekly)

Tuesday: Back/Biceps
-Pulldowns Wide grip
-Pulldowns Close grip
-Rows wide grip
-Sit down cable rows close grip
-Close grip biceps
-Wide grip preacher curls
-Hammer Curls or cable curls
(rotate machines/grips/styles weekly)

Wed: Run 2 miles at a ~9min mile pace

Thurs: Shoulders/Legs
-Military (vertical) press
-Front extensions
-Seated side extensions or trap machine
-Shrugs (dumbbell or squat bar)
-Leg press or squats
-Leg curls
-Leg extensions
-Calf extentions

Saturday and/or Sunday: Run 2 miles at a ~9min mile pace

I have been working out at the Y for over a year now, been eating right and running, have lost 18lbs this year alone.

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-- .:Splak|StackableNut --

Hows it working out gdogg? I was going to start it soon, but my parents ended up not following through on getting me a gym membership -.- now I got to save up 80 of my own money and buy it.

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smackAhoe #smacKK
Tr!gger HappY^ #smacKK

This is what we do at soccer conditioning and from a beer belly i'm going towards a 6 pack.... We stretch, do a 4 mile run (in under 15 minutes) and then we do 50 push-ups, 50 sit-ups then 50 sit-ups again and then 40 more push-ups.. then we practice and then we run half a mile.... helps you get faster and your resistance back...

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.:Skeet|RoMoDaNn AKA .:Skeet|Gotwrong

Quote:

Genesis 1:3-1 "VMAN said, "Let there be light," brick said, "No," and there was darkness."

^LOL

wonderbread wrote:

Randy wrote:

If you jailbreak it why would you need to buy guns?

wtf?

The Smashing Pumpkins wrote:

"If there is a god, I know he loves to rock"

Quote:

"Are you an illusion, or am I just getting stoned?"

Quote:

I’m gonna give you to the count of 10, to get your ugly, yellow no good kiesta off my property, before I pump your guts full of led!–Angels with Dirty Faces

4 miles in 15 minutes?

cmaaaaaaaaannnnnn... Make up a realistic number.

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http://wiki.answers.com/Q/What_is_the_f ... by_a_human
The fastest mile, times 4:
14 minutes 52.52 seconds

If Dan can run 1.87 seconds faster every mile, he will tie the fastest mile ever... for times in a row. Chris, you are just jealous.

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-- .:Splak|StackableNut --

3000 to 5000 yards of swiming everyday

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.:$PL@K | 3pP$

Yes...
I was fleet footed in sprinting, however, I had a 6.5 minute mile. I never did well with distance running. :/

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