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The 3,6,9 Chest-Blasting Tri-Set

Give this advanced lifting technique a try for the ultimate pec pump!

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T NATION on Twitter

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2
T NATION on Twitter

The best exercise for triceps... if you do it right. Check it out: https://www.t-nation.com/training/tip-make-triceps-training-more-effective … pic.twitter.com/vU3jn3vrFj

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Sagittarius Horoscope for Tuesday, October 13, 2015

Tuesday, October 13, 2015 - It's a whole new ballgame once you decide that you're ready to step up to the plate and get to work. Surprisingly, you may procrastinate for a while, yet the momentum shifts so quickly today that you need to make pragmatic choices or you'll drift off course. Ironically, your dreams reveal the most sensible strategy at this time. Integrating your most creative visions with your current reality is your best recipe for a winning season.

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The Jacked Back Workout

Back training is like the tax code of physique building. The methodology is as diverse as it is mystifying, and as complex as it is confounding, but in the end your goal is simple: You just want to get as much back as possible (pun intended). You experiment with new workouts and flirt with multiple angles, all with the hope of adding a little swole to your rearview. If this sounds like you, breathe deep and let this simple strategy wash over you: Pull heavy stuff. Rest. Repeat.

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How to Get Defined Lower Abs

Don'’t worry about how many reps you can perform. Too many people try to do 20, 30 or even more reps for abs, but this tends to make you conserve energy in the weak areas of your abs and focus more on the strong parts.” Roland suggests that by crunching your weakest area -- your lower abs -- you'll improve the quality of each set, even if you aren'’t able to perform as many reps.

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The 100-Rep Squat Workout

The classic barbell squat is quite possibly the greatest all-around exercise; it targets your quadriceps, hamstrings, and glutes, as well as the rest of your body. And to reap the muscle-building benefits of the beloved move, you don't need to train like a powerlifter. Instead of upping your weight, increase your reps. Doing more than 10 squats per set induces significant muscle growth and is a strategy endorsed by strength coaches like Bret Contreras.

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7 Easy Ways to Never Miss a Workout

The hardest part of working out? Getting your ass to the gym. Make sure you never miss a workout with these easy hacks.

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Add One Inch to Your Arms in One Month

The key to serious size is to take that mythical, only-in-the-gym pump and turn it into permanent muscle. Sure, you can do some fast back-to-back exercises and push your pump through the roof—causing your clothing to fit tight—but just a few short hours later, that pump is gone, and you don’t have the muscle to show for it. The answer to this dilemma is to combine pump-type training with permanent size- and strength-building exercises, then allow for maximal recovery before beating your muscles into submission in the next workout.

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10 Workouts For a Stronger Back and Abs

A strong back and great abs go together like summer and barbecues. And you're going to want both when you're hitting up all those barbecues, pool parties, and other shirt-optional events. But, shoring up the large muscle groups at the center of your body isn't just a vain, aesthetic thing: Both are key for warding off injuries and preventing aches and pains that come from working out other muscles and everyday living. That said, you have to look beyond your mirror muscles and also strengthen the oft-neglected ones. "To build a strong back, you have to focus not just on the upper back muscles but your lower back as well for overall strength," says Alyssa Ages , athlete with PowerNYC Training and trainer at Global Stronman Gym , Epic Hybrid Training , and Uplift Studios . Rows (barbell and dumbbell; upright, bent, and renegade), Good Mornings and back extensions—all moves incorporated into the following 10 routines—are some of the best exercises you can do for overall back strength. And when it comes to building a stronger core, just doing a million crunches isn't going to cut it (or get you cut!), says Ages.

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Comprehensive Hamstring Training

If you want to maximize the development of any muscle, it’s imperative that you fully stimulate all the fibers within the muscle. In the case of hamstrings, achieving this task isn’t as straightforward as it may seem. This column will consider the three primary mechanisms of muscle hypertrophy—mechanical tension, metabolic stress, and muscle damage—as it pertains to hamstring training.

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T NATION on Twitter

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5 Best Power Moves for Every Body Part

You may be wondering, Why would anyone want to train solely for power? The answer lies in the research: Various studies in exercise science have shown that the more power you possess, the  stronger  you’ll be when it comes time to put some real weight on the bar, as  power and strength  go hand in hand. And the stronger you are for a one-rep max lift (1RM), typically the stronger you’ll be for an 8- or 10-rep max. This, of course, translates directly to muscle growth. That said, the following five exercises are the best in the business for maximizing muscular power, which will in turn boost strength and size. Now who said power training was counterintuitive?

13
DOWNLOAD THE 60 DAY REVOLUTION COMPLETE WORKOUT PLAN

1. How To Enter: Beginning at 12:01 a.m. (EST) on August 4, 2015, visit www.muscleandfitness.com/60dayrevolution and follow the entry directions. Each entry must contain answers to the questions posed to qualify for the drawing. (At that time, you will also be able to follow the directions to download the 60 Day Revolution workout program PDF). All entries must be received no later than 11:59 p.m. (EST) on December 31, 2015. Only one internet entry per person and per e-mail address will be accepted. Subsequent entries will be disqualified. Subsequent attempts made by the same individual to submit multiple internet entries by using multiple e-mail addresses or otherwise will be disqualified. In the event of a dispute over the identity of an online entrant, entry will be deemed submitted by the authorized account holder of the e-mail address associated with the entry. Authorized account holder is defined as the person assigned to an e-mail address by an Internet access provider, on-line service provider or other organization responsible for assigning e-mail addresses. All materials submitted become the property of Weider Publications, LLC ("Sponsor") and will not be returned.

14
Q&A with Bodybuilding Legend, Frank Zane

Steve Reeves. Dave Draper. Arnold Schwarzenegger. These names and more are synonymous with an era in bodybuilding, “the Golden Age,” which is revered even today by bodybuilding fans. Hallmarks of this period, which roughly spanned the ’50s through the ’80s, included broad shoulders, trim waists, sweeping thighs, and an overall body shape that could be described as “heroic.” Yet of all the champions who competed during the era, one man’s name is invoked more frequently than others when talk turns to the ideal physique: Frank Zane. Known as “Mr. Symmetry,” Zane captured three Mr. Olympia titles, a Mr. America, Mr. World, and three Mr. Universes. Competing at only 190 pounds, Zane was one of the lightest bodybuilders to ever win the overall title at the Olympia, and he’s also one of only three people to beat Arnold in a bodybuilding contest (the 1968 Mr. Universe). Zane was much more than a bodybuilder, though. He taught chemistry and math for 13 years; in fact, he was teaching full-time when he won his first Olympia.

15
T NATION on Twitter

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16
A Light/Heavy Approach To Abs

For example, front squats and leg extensions are two highly effective exercises for adding mass to your quads, but you don’t approach these moves the same way. In other words, you could get a tremendous training effect — and growth — by using a 5x5 rep scheme with heavy front squats, but the same rep scheme done with the same percentage of your max with leg extensions would essentially be useless. In fact, if you did this over a period of months, you’d probably be setting yourself up nicely for a full knee-reconstruction surgery.

17
Flex Lewis' Killer Biceps Routine

What you do is set three EZ-curl bars on the floor next to one another, in order from lighter to heavier. Starting with the lightest one, do 15 reps with a close grip. At the top, hold and squeeze for a count of two. Then put that down and move on to the next heaviest weight, and do another 15 reps. You may have to rest for a couple of seconds at a time to get to the 15 reps, but the goal is to do 15. Then you do it again with the heaviest weight.

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Black Coffee for Bodybuilders

For years FLEX has recommended that bodybuilders drink plenty of black coffee every day. And we’re happy (and a bit surprised) to welcome the U.S. government aboard now that a dietary panel made a similar recommendation earlier this year: Every healthy adult should drink three to five cups of black coffee per day for optimal health. That’s particularly good news for bodybuilders who are trying to cut body fat while staying energized for intense workouts. Here are five ways black coffee helps support your bodybuilding gains.

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Get Gladiator Abs

What's the secret to a flat stomach? Dominate your diet and you'll reap the rewards—so give this healthy meal plan a try.

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Healthy Eating: Cut the Bull When it Comes to Protein

Just know that a well-rounded, plant-based diet rich in fruits, vegetables, nuts, and whole grains can easily provide all the protein your body needs to build muscle. More important, according to numerous studies, including the landmark Adventist Health Study-2, people who eat a plant-based diet live longer, healthier lives. They have fewer cases of cancer, heart disease, type-2 diabetes, and are less likely to be overweight. And if your carbon footprint is important to you, you’ll leave a smaller one of those, too.

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7 Curls for Bigger Biceps

We asked Antoian to walk us through the benefits of a handful of curls that you may or may not currently use in your repertoire. We also requested that he skip longwinded execution explanations since, in general, curls are performed the same way: keep your arms at your sides, elbows close to the body, and bend your arm from the elbow as you bring the weight to your shoulder.

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Optimum Nutrition Gold Standard 100% Whey at Bodybuilding.com

Optimum Nutrition is legendary for both quality and innovation. In addition to producing the world's best-selling whey protein, ON's Gold Standard 100% Casein™ introduced slow-digesting nighttime protein to the weight training world and Amino Energy created the anytime energy category in sports nutrition. When technology makes advancements possible, ON will be the company bringing it first to your shaker cup.

23
9 Things To Never Do On Ab Day - Bodybuilding.com

I've never met a physique athlete who didn't agree that abs are made in the kitchen., and that you can't out-train a bad diet. Exercise alone isn't going to make your abs pop if they're hidden by a layer of body fat. Unless you're willing to invest hours on cardio machines, what you eat is the most critical factor in abdominal definition.

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So Now Kale is Bad For You?

This wasn’t some blog. It was a major magazine doing an even more major disservice. And they should be embarrassed for publishing this food-shaming post. Here’s why: Writing health content comes with a social responsibility. People will read this and instead of consulting with a nutritionist or doctor, they’ll treat it as gospel. Maybe not everyone, but enough people that it will impact eating behaviors in a very dangerous way. So if you’re unwilling to respect and acknowledge that responsibility then you just shouldn’t be creating health content.

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Workout Reboot

With four weeks of training under your belt, volume and intensity will be ramped up once again; at this point, you’ll be full go in a training program. You’ll still work out four days a week, but the training split switches to a classic push/pull/legs scheme (only in a different order: push/legs/pull) plus a full-body circuit-training day to finish the week. On Day One, you’ll train the “pushing” muscles of the upper body (chest, shoulders, triceps). On Day Two, you’ll focus on the lower body (quads, glutes, hamstrings, calves) and abs. On Day Three, you’ll work upper-body “pulling” muscles (back, biceps). Finally, on Day Four, you’ll train the entire body via high-intensity resistance-training circuits. It’s recommended that you take a day of rest between the third and fourth workouts of the week so your body is fully recovered and ready for the latter. 

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8 Ways to Build Shoulder Strength and Stability

Follow these tips to save your shoulders so you can keep going strong at the gym.

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4 Medicine Ball Exercises for Shredded Abs

As well as helping with injuries, the medicine ball can help tone your core muscles, - the body’s center of power. Using a medicine ball to train the core is perfect because you can perform so many functional movements similar to those that you do in everyday life.

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Phospha Muscle: Size and Strength Boosting Formulation

Phospha Muscle powers the mTOR pathway through phosphaticdic acid (Mediator ingredient), which is a signaling lipid. For starters, when you lift a heavy load, your muscle fibers receive that mechanical stimulus — triggering the release of phosphatidic acid. From there, the lipid binds to mTOR and activates mTOR complex 1, which causes the growth and repair of muscle. The more phosphaticdic acid that’s present, the more amplified effect it has on protein synthesis.

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Why Slow Sex is Better

Just because a woman is wet, that doesn't mean she's near climax. A good rule of thumb: Take the amount of time you think she needs, and double it. If she's ready sooner, you'll know it. Synchronicity is overrated. We girls don't care when we have an orgasm—as long as we get one. The longer you stimulate us—and the slower you take things—the more likely that becomes.

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Post-Workout Protein: Build Muscle Faster with this Combo

You may already know that you should have a protein-rich snack after exercising, but are you actually getting the right kind to stimulate muscle growth? A new study from the University of Texas Medical Branch finds that eating a mix of protein types —whey, casein and soy—right after your workout may help you get bigger than just a single type of protein alone. That's because the combo of the three proteins seems to prolong the body’s amino acid (protein) delivery to muscles, increasing the amount of time that your pecks, lats and delts are in their "growth state." This happens because different forms of protein get absorbed by the body at different rates, researchers say. Soy is considered an “intermediate” deliverer of amino acids, whey is a “fast” protein and casein is a “slow” protein, taking a few hours to digest. The longer you can supply the muscle with amino acids, the better it is for growth and recovery, says Mark Cope, nutrition research scientist at Solae Global, the consumer goods company that founded the study. Since muscles need a full day or two to recover after strength training (not just 60 minutes), combining whey with soy and casein delivers a more balanced amino acid profile and provides a prolonged delivery of critical nutrients to the muscle.

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How Often Should I Change Reps?

Ever since muscle confusion became a popular term, there’s been a big debate about how often you need to adjust your workouts. For most people, the number of reps you perform are shockingly similar. In a survey of 100 people (equal gender split), 83 percent said they normally perform 8 to 10 reps per exercise. Coincidence? I think not.

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Which Abs Workout Routine is Right for You?

Exercising your abdominal muscles with a Swiss ball is one of the best ways a guy can jump-start his routine, for what may seem unique to you is actually quite familiar to your muscles. A Swiss ball mimics movements your abdominal muscles typically do throughout the day. "The abdominal wall's greatest job isn't to curl you off the floor; it's to constantly support and stabilize your body in an upright, balanced position all day long," says Jeff Bell, C.S.C.S., N.A.S.M., A.C.S.M., co-owner of Spectrum Wellness, New York City.

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Hany Rambod "The Pro Creator": Quality Over Quantity

Phil needs to consume more food, so it’s OK if he bulks. During the off-season he’s 275 pounds. With Jeremy, he’s going to grow into the show. Getting too heavy is going to stretch out his gut. As for legs, men’s physique guys train them to keep the metabolism going. However, legs are not nearly as important in men’s physique compared with bodybuilding.

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An Easy Chicken Recipe That Won't Bore You To Death

When you’re on a high-protein diet, you need healthy chicken breast recipes. Here's one you can handle—and it tastes good too.

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The Better Sex Diet

How it works: Cashews and pork are chock-full of zinc, a mineral that's essential for testosterone production. The high-quality protein in pork and quinoa can also help you lose the love handles that may be holding you back beneath the sheets (or on the couch). That's because excess fat prompts the body to tie up T, rendering it unavailable to stir sexual urges. Finally, olive oil and cashews provide a bit of good fat to your system, since very-low-fat diets sap testosterone.

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4 Ways to Become Better

How does giving more make your life better? Giving is the ultimate test of passion. When you do something with no expectation in return, you easily find what fuels you. (And conversely, what doesn’t.) You also learn about your ability to communicate, lead, and follow tasks that might be outside of your comfort zone. All of these are valuable but oftentimes they are learned in a pressure situation, like your job. When you can build capabilities in a less stressful situation (such as when you’re volunteering your time), you remove many of those barriers and grow as a person in ways you would never expect. Many of my best lessons in leadership came not from running a company but while tutoring inner city children during my spare time.

37 http://www.poliquingroup.com/ArticlesMultimedia/Articles/Article/1387/Ten_Excellent_Reasons_To_Use_Whey_Protein.aspx

Whey protein is considered a “high-quality protein,” containing all the essential amino acids and a large number of non-essential ones as well. It is very digestible and quickly absorbed by the gut compared to other protein powders such as casein, soy, or rice. For this reason, and the fact that it is high in leucine (the most important amino acid for triggering protein synthesis and building muscle), whey is considered the best protein source available.

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T NATION on Twitter

One of Arnold's favorite training methods. Use it: https://www.t-nation.com/workouts/arnolds-agonist-antagonist-training … pic.twitter.com/dPG1sIJIRI

39
I'm Coming Home (To Carbs)

I’m not promising you unlimited carb feasts.  Candies and cookies are carbs too. You can’t just pound refined flour and shotgun cans of soda. And if you eat too much of anything—whether protein, carbs, or fats—they will make you fat and slow you down.  Of course, I want you to enjoy your treats. But you have to earn them by training hard and them making sure about 85% of the time your diet is filled with natural foods that don’t go through much (or any) processing. Think about meat, poultry, fish, vegetables, fruits, grains, and dairy.

40
Nine Night Running Essentials for Fall

Sure, you gained an extra hour of sleep this weekend. The downer is that it's now pitch-black by the time you get out of work. If you're a  runner , and have no intentions of succumbing to the "dreadmill" all winter, it's time to adjust to working out in the dark. Lucky for you, we asked Bennett Grimes, associate product line manager at  Brooks Running , for tips on what to look for, and how to wear reflective apparel and accessories.

41
BSN N.O.-Xplode at Bodybuilding.com

In 2004 BSN® changed the landscape of sports nutrition forever when we introduced the first complete pre-workout supplement, N.O.-XPLODE®. Now, featuring a more concentrated formula and advanced ingredient technology, N.O.-XPLODE® has been re-engineered to push you and your workout past previous limits. After talking to supplement users and hearing their feedback, we crafted a formula designed to help deliver explosive energy, enhanced endurance and maximum performance. We also took our work one step further and enhanced the taste, ensuring the new N.O.-XPLODE® delivers on the BSN® promise of great taste and superior mixability.

42
6 Ways to Lose Your Gut for Good

Follow our guide to crank up your exercise routine and diet and melt that stubborn belly fat for good. Chances are you’re closer than you think to getting an eight-pack.

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Instant Running Motivation

In fact, it’s essential reading for any marathon runner—or really any runner for that matter (Warning: if you haven’t run a marathon, this book may inspire you to sign up for your first .) Caesar’s conversational voice grabs your attention instantly making you feel as if you’re running alongside elite marathoners, visiting hometowns of the greats like Mutai and Haile Gebrselassie —and ultimately will think you’re reading a fictional story rather than an intensely research-heavy non-fiction book. But that’s what it is at its core: Caesar spent three years conducting hundreds of interviews and researching the history of the marathon—from 490 B.C. through to today. You’ll learn interesting factoids (Why 26.2? Before 1908, the “marathon” was any distance “around” 25 miles. Then, London’s 1908 marathon was routed to please the royal family and just happened to be 26.2—now that’s the universally accepted distance.) And you’ll certainly question the capabilities of human endurance. One of the most interesting facets of the book is the idea that it’s mentality—rather than physicality—that’s holding us back from a 2-hour marathon.

44
Build a Massive Chest

Call it the superhero stance—the way guys like Batman or Superman stand proudly with their arms folded in front of them as they push out their massive chests. Nothing displays strength and power better than big, chiseled pecs. If it’s long been your dream to have an upper body reminiscent of a comic book hero, this workout is the answer. It will inflate your chest like a float at the Macy’s Thanksgiving Day parade—and it’ll do it fast, in just six weeks for most guys. How It Works You need to train twice a week for six weeks, alternating between two different chest workouts. The first uses heavy weights, low reps, and lots of sets to build your strength—the foundation of muscle size. The other has you doing an enormous number of reps to get a huge pump, which contributes to growth by rushing blood into the muscles (but also looks cool for an hour afterward). Directions Frequency: Perform each workout (Day I and II) once per week, training other muscle groups on the other days. Allow at least three days between chest workouts, and take at least two days completely off from lifting.

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Stick It to Your Abs

Most crunches done on the floor hurt your back more than they work your abs-often because people tilt their chins up in the air as they rise off the floor. But this version (call it the "stick crunch") forces you to keep your head in a neutral position as you activate your deepest abdominal muscles to pull you up. As a result, it's safer for your spine, and it's one of the most effective moves for correcting weaknesses in your abs-even if your abs are only an afterthought.

46
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47
The 12 Most Common Fitness Mistakes Guys Make

Fix it: Instead of busting out the calculator app on your iPhone to add up all that poundage, ease up and focus on the quality of the movement instead, Holland suggests. “Keep in mind that gains happen during the eccentric (stretch) portion of the lift—plus you’ll be less likely to injure yourself.” Use a two-second up (concentric) and five-second down/stretch (eccentric) focus so you control the weight the entire way—and use a weight that works within this range for you.

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Bodybuilding.com on Twitter

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49
7 Advantages of Dumbbell Training

Let’s lose the mindset of waving around three-pound dumbbells, shaking your keister to some dance music and calling that serious training. Dumbbell training has many advantages over barbell training. The great Benjamin Franklin, in letters to his son, wrote that, “I live temperately, drink no wine, and use daily the exercise of the dumbbell.” Serious strength and mass goals can be achieved by training with dumbbells. I will even say that to fully maximize strength and hypertrophy , dumbbell training must play at least a partial role in one’s training regimen. Let’s take a look at seven advantages dumbbells have over the almighty barbell.

50
Bodybuilding.com on Twitter

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51 Pausing Your Reps = Bench Press Power Gains
52 Pump Up the Volume
53 Choosing the Right Bench Press Grip
54 7 Muscle-Growth Rules You Should Never Break
55 Bodyweight Workouts For Fat Loss: Do They Work?
56 Zippyman818 on Twitter
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62 Bothell High School - KING5 Best of Western Washington
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64 Kai Greene and Marc Lobliner Discuss Cardio, Health, Inspiring Others and Achieving Greatness
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70 How to Keep Your Abs When You're Out of Commission
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73 815 Pound Deadlift-JTSstrength.com
74 Men's Fitness on Twitter
75 Tone Your Abs With the Lying Leg Raise
76 SUPERHERO MIKE! - Muscle In The Morning October 13, 2015
77 Cory Jude on Twitter
78 Music Mindset: Don't Wait For Tomorrow
79 My 2nd week back at the gym looking small after a 3 month layoff. It's only temporary though
80 Men's Fitness on Twitter
81 RX Muscle on Twitter