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    Two 21 -- Back from the Dead

    Man, it's been a while….

    Used to thump around the boards here about 5-6 years ago -- even got a sticky in my honor on the beginner page -- but fell off the wagon in a big way. Long story short?...
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    The one that kills me is "nucular" as in nucular...

    The one that kills me is "nucular" as in nucular weapons. What the hell is unCLEAR about the word nuCLEAR that makes it so freakin' difficult to get right?
  3. Thread: Before Pictures!

    by Two21
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    6,247

    Nice work on the weight loss. Keep it up,...

    Nice work on the weight loss. Keep it up, brother!
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    Welcome aboard and good luck! :thumbs_up:

    Welcome aboard and good luck! :thumbs_up:
  5. Thread: Beginner!

    by Two21
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    11
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    1,257

    Welcome aboard!

    Welcome aboard!
  6. Thread: New to the grind

    by Two21
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    1,586

    Welcome aboard!

    Welcome aboard!
  7. Replies
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    400 last week, although I missed a few calories...

    400 last week, although I missed a few calories on Saturday/Sunday. This week (starting today) is a 500 calorie surplus.
  8. Thread: lastnight

    by Two21
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    Take it from a 33 year old dad trying to get back...

    Take it from a 33 year old dad trying to get back in shape: you won't be college-aged forever....if it's working, I suppose you could enjoy it while you can. Just not "ideal" as others have stated.
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    First, thanks to all who responded with some...

    First, thanks to all who responded with some encouragement. In response to the questions above: first, I didn't stop gaining weight, I never started. :) That's the problem. Trying to figure out...
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    3-Day Hardcore: Week Four - Day 1 (4/20/09)

    Legs
    Squat - 105x12, 110x10, 115x8, 120x6
    Horizontal Leg Press - 180x10, 190x8, 200x6


    Back
    Wide Grip Pullup - 3 (WOO-HOO!)
    Wide Grip Pullup Negatives - 9, 8, 6

    First, the bad: had to cut...
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    1,842

    Motivation issues...

    Third week in a row I've failed to gain weight on my bulk. Feeling kinda down. Been reading up on the site as to what I might be doing wrong. I gotta admit though, it's a lot tougher sticking to a...
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    Hey bro, at least you're gaining. I've been...

    Hey bro, at least you're gaining. I've been eating my a$$ off and I actually lost half a pound this week! :mad: Good to see you're putting on some weight....keep it up!
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    Sunday Morning Weigh-In (4/19/09)

    Weight: 145.4 lbs. (-0.6)
    Body Fat: 13.9%***
    Waist: 31.5" (-)
    Neck: 14.25" (-)
    Wrist: 5.75" (-)
    R Bicep: 11.25" (+0.25)
    L Bicep: 11." (-)
    Chest: 36.75" (+0.25)
    R Quad: 20" (+0.5)
    L Quad: 20"...
  14. Replies
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    3-Day Hardcore: Week Three - Day 3 (4/17/09)

    Triceps
    Tricep Pull Down - 55x10, 55x8, 60x6 (crazy tough!)
    Skull Crushers - 20x10, 25x10, 30x10
    Close Grip Bench Press - 45x10, 55x10*, 60x6

    Biceps
    Standing Barbell Curl - 45x10, 50x8, 55x6...
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    3-Day Hardcore: Week Three - Day 2 (4/15/09)

    Chest
    Barbell Bench Press - 55x12, 65x10, 75x8, 75x6
    Incline Dumbbell Bench Press - 25x10, 25x10, 15x8+
    Decline Dumbbell Fly - 15x10, 15x10, 15x10+
    Incline Dumbbell Fly - 15x10, 15x10, 15x10+
    ...
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    I agree totally with Julez. You shouldn't be...

    I agree totally with Julez. You shouldn't be replacing the calories you're burning. That's the opposite of your goal! Let the burned calories stay burned...
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    3-Day Hardcore: Week Three - Day 1 (4/13/09)

    Legs
    Squat - 105x12, 110x10, 115x8, 120x6
    Horizontal Leg Press - 180x10, 190x8, 200x6
    Deadlifts - 105x6, 105x6, 105x6
    Seated Calf Raise - 135x15, 135x15, 135x15, 135x15, 135x15, 135x15

    Back...
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    Sunday...er, MONDAY Morning Weigh-In (4/13/09)

    Weight: 146.4 lbs. (+0.4)
    Body Fat: 13.9%***
    Waist: 31.5" (-)
    Neck: 14" (-0.25)
    Wrist: 5.75" (+0.125)
    R Bicep: 11" (-0.125)
    L Bicep: 11" (-0.25)
    Chest: 36.5" (+0.5)
    R Quad: 19.5" (-)
    L Quad:...
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    3-Day Hardcore: Week Two - Day 3 (4/10/09)

    Nothing

    That's right...nothing. I was in San Marcos visiting relatives and had just about everything that could go wrong actually go wrong. No cash to get into the fitness center, ATM card...
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    3-Day Hardcore: Week Two - Day 2 (4/08/09)

    Chest
    Barbell Bench Press - 45x12, 55x10, 65x8, 75x6
    Incline Dumbbell Bench Press - 25x10, 25x8*, 15x8
    Decline Dumbbell Fly - 15x10, 15x10, 15x10
    Incline Dumbbell Fly - 15x10, 15x10, 15x10
    ...
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    What are you doing for cardio? Could be you're...

    What are you doing for cardio? Could be you're doing too much, thus negating any weight gain you might have by the calorie surplus, especially if you have an already fast metabolism...
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    Are you a member of a gym? If so, try weighted...

    Are you a member of a gym? If so, try weighted ab workouts such as cable crunches, leg lifts with a dumbbell between your feet, crunches while holding a plate, etc. You can also try body weight...
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    That's some fine work, sir. Definitely more...

    That's some fine work, sir. Definitely more toned all over. Good to see the hard work paying off. Couldn't happen to a nicer guy! Rep+
  24. Thread: Hi there!

    by Two21
    Replies
    12
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    1,282

    Welcome aboard!

    Welcome aboard!
  25. Welcome to M&S!

    Welcome to M&S!
  26. Thread: iforwms

    by Two21
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    35,113

    Holy God! That's some serious pullup work, sir! ...

    Holy God! That's some serious pullup work, sir! I'm impressed....
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    3-Day Hardcore: Week Two - Day 1 (4/06/09)

    Legs
    Squat - 105x12, 110x10, 115x8, 120x6
    Horizontal Leg Press - 180x10, 190x8, 200x6
    Deadlifts - 105x6, 105x6, 105x6
    Standing Calf Raise - 130x15, 130x15, 130x15, 130x15, 130x15, 130x15

    Back...
  28. Thread: Glutamine?

    by Two21
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    Also, check out this...

    Also, check out this article if you haven't already.
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    Rage Against the Machine Live at the Grand...

    Rage Against the Machine Live at the Grand Olympic Auditorium :thumbs_up:
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    I think I would lose motivation if I was only...

    I think I would lose motivation if I was only seeing a half pound gain per week. That's just me. The way I see it, I'm gonna have to cut at some point anyway. Yes, I'm trying to minimize fat gain,...
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    When Doug falls out of a boat he doesn't get wet,...

    When Doug falls out of a boat he doesn't get wet, the water gets DOUG...
  32. Thread: Glutamine?

    by Two21
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    From here on the M&S site: "What Glutamine does...

    From here on the M&S site: "What Glutamine does is play a vital role in protein metabolism, cell volumizing, increased production and secretion of Human Growth Hormone (HGH) and anti-catabolism i.e....
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    And for future reference, to calculate how many...

    And for future reference, to calculate how many grams you need of each, first calculate how many calories you need of each:

    3589 calories times 30% (or .30) = 1076 calories of protein
    3589...
  34. Thread: Soreness advice

    by Two21
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    2
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    630

    Soreness advice

    I've read up on quite a few threads here about muscle soreness but couldn't seem to find a direct answer to this question. My left pec is still noticeably sore from my chest workout, which was on...
  35. Thread: Ohh Damiennn

    by Two21
    Replies
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    2,668

    Yours is gone, but last I checked the others are...

    Yours is gone, but last I checked the others are still there. What a monumental tool this guy is...
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