[2SwiFt29]

Originally Posted by E90SLAM

huh?

Originally Posted by Bimmerbaby

Did they catch the husband yet?

http://www.ocregister.com/photos/cav...n-orangethorpe

different story Angela, but no, the guy is still on the loose.. i'm glad the woman got caught and i hope her husband gets caught too.. sick couple..

[Bimmerbaby]

Originally Posted by Crimson92

wow...sad to see that such hate still exists

http://www.e90post.com/forums/showthread.php?t=249708

Crazy world

[Bimmerbaby]

Originally Posted by 2SwiFt29

http://www.ocregister.com/photos/cav...n-orangethorpe

different story Angela, but no, the guy is still on the loose.. i'm glad the woman got caught and i hope her husband gets caught too.. sick couple..

Oh that one. So sad there are so many hit and runs nowadays.

[2SwiFt29]

Originally Posted by Crimson92

wow...sad to see that such hate still exists

http://www.e90post.com/forums/showthread.php?t=249708

wow wtf.. the same thing happened here in CA.. i saw it on the news.. let me find it.. a woman (white) with kids (black/white) found her minivan with the same crap.. wrote NWOC (white group) and the same swastika signs..

[2SwiFt29]

Juan.. http://www.myfoxla.com/dpp/news/loca...ictim_20090409

[in5ane_3]

Originally Posted by Crimson92

wow...sad to see that such hate still exists

http://www.e90post.com/forums/showthread.php?t=249708

omg

[Crimson92]

Originally Posted by 2SwiFt29

Juan.. http://www.myfoxla.com/dpp/news/loca...ictim_20090409

thats just sad

needless to say, id find the fuckers and cut off their balls

[in5ane_3]

Originally Posted by 2SwiFt29

http://www.ocregister.com/photos/cav...n-orangethorpe

different story Angela, but no, the guy is still on the loose.. i'm glad the woman got caught and i hope her husband gets caught too.. sick couple..

Hit and run-ers are cowards.

[in5ane_3]

Originally Posted by 2SwiFt29

Juan.. http://www.myfoxla.com/dpp/news/loca...ictim_20090409

These people need to be castrated so they don't reproduce.

[2SwiFt29]

Originally Posted by in5ane_3

Hit and run-ers are cowards.

glad that ahole got caught.. now need to catch the husband that was involved in the hit and run that killed that USC student..

[in5ane_3]

Originally Posted by in5ane_3

These people need to be castrated so they don't reproduce.

Originally Posted by Crimson92

thats just sad

needless to say, id find the fuckers and cut off their balls

Nice ninja edit Juan.

[in5ane_3]

Originally Posted by 2SwiFt29

glad that ahole got caught.. now need to catch the husband that was involved in the hit and run that killed that USC student..

Yeah, this guy needs to be caught and put in a fucking cell his whole life with Tyron.

[in5ane_3]

Nabil,

Here's a breakdown of what you need to do. Since you plateau pretty easily that means you have been doing the same workouts for a while now. From what I remember, from the Stars meet, you weren't too heavy on the body fat so eating is no problem for you. What you need to do is consume about 2500 or more calories a day. Diet is essential to any workout.

You can pretty much eat whatever you like but make sure you get about 2 grams of protein per pound you way and an equal amount of carbs in for energy. I'd just stay away from shit like donuts and like foods for health reasons really. Post workout meals are essential as well. After a workout, you should consume a protein shake almost immediately. I'd recommend buying protein powder from your local Vitamin Shoppe or online and use that after a workout. Take about two scoops of protein with you to the gym in a shaker, after your workout fill it up with water and drink up. This should be roughly ~48grams of protein depending on what powder you get. Remember eat up, calories are necessary for muscle build up.

Workout time. You want strength and mass so it's about low reps HEAVY weights. Heavy is a relative term so the first few weeks you'll be adjusting to whatever is right for you. Now for each muscle group do three excersizes, with 5 sets and 5 reps at each exersize. Now, you can keep the same wait throughout the 5 sets or gradually increase. I prefer keeping the same heavy weight throughout (kicks your ass). The tricky thing is with this particular routine you need to really push yourself and not go light, otherwise you're rendering the 5x5 program useless. The first set may be easy but around the third and fourth you should be struggling, which is what you need. You can split up your muscle groups however you like, this is how I do it: chest/bicep, shoulder/tricep, back/traps and legs/abs.

Let me know if you have any questions.

[in5ane_3]

Nabil better see that shit, took me a while to type up.

[E90SLAM]

Originally Posted by Bimmerbaby

Oh that one. So sad there are so many hit and runs nowadays.

if u check sigalert...u can see at least two hit-and-runs in greater Los angeles area in any time of the day...

[in5ane_3]

Damn Simon, that's no joke.

[!Xoible]

Originally Posted by in5ane_3

Nabil, I'll type up something for you when things start to cool down at work a little.

Originally Posted by in5ane_3

Nabil,

Here's a breakdown of what you need to do. Since you plateau pretty easily that means you have been doing the same workouts for a while now. From what I remember, from the Stars meet, you weren't too heavy on the body fat so eating is no problem for you. What you need to do is consume about 2500 or more calories a day. Diet is essential to any workout.

You can pretty much eat whatever you like but make sure you get about 2 grams of protein per pound you way and an equal amount of carbs in for energy. I'd just stay away from shit like donuts and like foods for health reasons really. Post workout meals are essential as well. After a workout, you should consume a protein shake almost immediately. I'd recommend buying protein powder from your local Vitamin Shoppe or online and use that after a workout. Take about two scoops of protein with you to the gym in a shaker, after your workout fill it up with water and drink up. This should be roughly ~48grams of protein depending on what powder you get. Remember eat up, calories are necessary for muscle build up.

Workout time. You want strength and mass so it's about low reps HEAVY weights. Heavy is a relative term so the first few weeks you'll be adjusting to whatever is right for you. Now for each muscle group do three excersizes, with 5 sets and 5 reps at each exersize. Now, you can keep the same wait throughout the 5 sets or gradually increase. I prefer keeping the same heavy weight throughout (kicks your ass). The tricky thing is with this particular routine you need to really push yourself and not go light, otherwise you're rendering the 5x5 program useless. The first set may be easy but around the third and fourth you should be struggling, which is what you need. You can split up your muscle groups however you like, this is how I do it: chest/bicep, shoulder/tricep, back/traps and legs/abs.

Let me know if you have any questions.

Originally Posted by in5ane_3

Nabil better see that shit, took me a while to type up.

reading it and emailing it to myself. thanks man!!!!

[in5ane_3]

Originally Posted by !Xoible

reading it and emailing it to myself. thanks man!!!!

Haha anytime man!

[in5ane_3]

Slow

[snohman]

morning

[in5ane_3]

Morning Steve

[E90SLAM]

Originally Posted by in5ane_3

Damn Simon, that's no joke.

seriously....yesterday when i checked sigalert for traffic...i noticed there were two hit and runs...
and last friday....three hit and runs....