Bench Press, Olympus Lyfestyle,WBFF Bikini Diva,Maaxx West, Woman Bodybuilder,

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Bench Press

Now you'll move into a compound lift with the classic barbell bench press. Take a grip that's slightly wider than shoulder width—or even wider if that feels more comfortable when you press. Reps 1-5 will be a slow tempo on the eccentric portion of the lift (count 5 seconds in your head), and reps 6-10 will be a slow count on the concentric portion of the lift.

For the bench press, it's important to maintain a tight upper back—this will help make the pressing movement easier and keep your shoulders stable, which helps prevent injury. A useful cue to help you stay tight is to think about "bending the bar" as you bring it down to your chest.

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DEVOTION TO SELF ABOVE ALL ELSE.

"Working out is modern couture. No outfit is going to make you look or feel as good as having a fit body. Buy less clothing and go to the gym instead." - Rick Owens

This is Rick Owens. A 50 year old luxury fashion designer who is living in his own world. The dude is on another level in all the weirdest ways possible. Considered by many to be the sitting lord of Goth, his whole existence is one giant aesthetic. He champions vanity and letting physical look speak for you like a shrine to a god from ten lifetimes ago. His interviews are filled with biblical quotes on fitness and weightlifting. Check out some of interviews and videos to really understand what I mean.

The first time I ever heard of him was in a Vice magazine in 2009. I read the entire interview and it clicked with me right away. I could feel that his responses were sincere and not to maintain some kind of fashionable aura he was expected to uphold (queer for the sake of being queer). He spoke on the merits of only wearing black, his disdain for colors, and why owns minimal clothing with no variety. He also discussed how he got in shape, what weightlifting means to him, and why transforming your body is the ultimate fashion accessory. Here is a link to the article I speak of Rick Owens VICE 2009.

here are the two highlights from the above article....

"I’m not really into clothes. I wear one outfit like a uniform, and I have for years. Black sweatpants, black baggy shorts over them, a black or white cotton t-shirt, and a black cashmere t-shirt over that. I couldn’t imagine having to change outfits every day or having to change for the gym."

This one is my all-time favorite:

"Changing your body is so much more hardcore. The extreme sensation of working out has replaced the mosh pits of my earlier years and the sex clubs for years after that. It’s a great combo of discipline, joyous release, meditation, and vanity. Music never sounded as good as it does now, pounding through those earbud headphones into the pit of my stomach as I feel my muscles swell."

His outlook on his appearance and aesthetic has resonated with me since then. After reading this article I almost immediately trashed all colored clothing in my wardrobe. Since then I have been wearing black exclusively. Rick also gave me the courage to buy and wear sweatpants. I know that sounds lame but I never thought about sweatpants as a "must own" item. I have seen the err of my ways and now trust in the power of black sweatpants.

trust in me. I will not fail you. treat yourself.

I think my respect and admiration for this dude stems from his involvement in an a industry that borderline prides itself on unhealthy looks, famished figures, excessive drug and alcohol consumption, fake behavior, and being an arrogant prick just because you sew fabric. Despite being submerged in that environment, he rejected those norms and carved his own self-fulfilling path. He sells bracelets for 300 dollars and sweaters that cost over a grand but he himself rejects the high fashion dress. Its like the ultimate middle finger. Similar to Henry Rollins, its like having a guy on the inside. He decided he wanted to get in shape and be strong and fit. He didn't care what anyone thought about it or if they approved. To me "he gets it".

IMO the greatest quote ever about weightlifting and wanting to look good came from his mouth;

 "Buy less clothing and go to the gym instead."

I will never grow long hair. It takes a certain kind of person to pull off the long hair and muscles look.

don't forget this dude is 50! ain't nobody's dad looking this healthy at that age.

FOOD

Most people I know despise cottage cheese but it is like #3 on all-time gain friendly nutrition. I always eat a cup or two before bed. If you hate cottage cheese I don't blame you. I must ask though have you ever had Breakstone cottage cheese? If you have never eaten it then I beg you to rethink your stance on CC. There is no other product on the market that comes close to the taste and texture of this brand. I refuse to eat any other kind of CC. In all my years of hunting I have found nothing comparable to this. It all tastes like shit. This is product completely unique. I highly recommend you incorporate this into your nutrition plan.

Breakstone's Cottage Cheese. nothing else matters.

Red Mill Oatmeal

 If you're gonna gain then you have to eat oatmeal. Its expected of you. Oatmeal is essential because its healthy, it fills you up, gives you sustained energy, and has all the good carbohydrates one needs to begin building muscle. I love oatmeal but I have been eating it for so long now that it often pains me to consume. I was burnt out on the oats until given the opportunity to try this particular brand of. Total game changer. The best tasting oatmeal I have ever tried. The texture and consistency is unmatched. I get excited in the AM when I get to cook this because it is really that good. It has some kind of meaningless ribbon on the package that says "#1 tasting oatmeal in the world" and I believe it. Red Mill Oatmeal comes highly recommend for everyone out there looking to upgrade their nutrition lifestyle. Its a little pricier than I like to spend ($4-ish) but for the quality of the product it is very much worth it.

Pyramid Bench Press Pyramid

despite the website's lulzy handle, I found this calculator to be extremely helpful in my quest toward bench press improvement.

Bench Press Calculator

Its a great foundation for anyone who finds themselves hitting the same numbers for same sets for too long. A good way to break up the monotony of bench press life. I don't follow this hard and fast, I use this more as a base. No matter what though, I always attempt the heaviest called for set with a spotter. Preparing for a new max attempt in the coming months. Since technique is what separates the elite lifters from the busters, becoming comfortable with heavy weight on the bar while minding form is crucial in progression. In between sets of this I usually hit incline dumbbells (weight between 55-95lbs) and some low rep, light weight (10-20lbs) cable crossovers. 

You should know my mantra at this point in the game. Being strong isn't enough. I want to BE strong and LOOK strong. I want the aesthetics and the power. That is what real strength means to me. There is nothing more exciting to me then seeing the definition between the nape of your neck and the top of your pec. A permanent pump so savage you could balance a pencil on top of your pec.

Dream physique.

MOTIVATION

I found this music video yesterday while navigating the worn hole of YouTube for music videos that feature buff dudes. Its fucking golden boys. just wait for that chorus. At first I was sensing some troll level vibes but after two minutes in a sincerely believe that this is produced non-ironically. At least that's what I want to believe. The dudes outfit throughout the video are really what took this home for me. Do-rag, cargo shorts, and CAT work boots. The mink coat of bodybuilding fitness. A nod to the lifters of yester-year when you only wore the cheapest clothes possible because all your money is spent on food, supps, and gear. Its a look that's exclusive to the bodybuilder community and always stands the test of time. Its not what you wear but how you wear it because without the physique you end up looking like a white, GED-n-goatee weed seller who smokes Newports and is really into cars but doesn't have one.

I knew this was going to be a modern classic right up front. The screen shot provided for the video left little to the imagination. A buff ass dude in a luxury pool popping champagne around a circle of babes. I couldn't click play fast enough.

RIFFAGE

Sangus from Rhode Island. https://sangus.bandcamp.com/

About two months ago I went to Reggie's to see Mgla play. Needless to say they fucking killed it. But there was a band on the tour that played before Mgla called Sangus whom I had never heard. Usually I don't give a fuck about the opening bands but I saw the singer before the show so It was my duty as a fellow Buff Guy to stick around. Not too often you see another lifter bro at a black metal show. Much to my delight they did not suck. They were brutal. 

The singer is a wolf-hybrid of Rollins Band era Henry and a disgraced outlaw UFC fighter. Halfway through the set he took his shirt off (+5 points. I see you brah.) and poured what I assume is pigs blood over his face and body. War boner achievement unlocked. Even if its only theatrics, the 1,000 yard stare and muscular frame transcended parody and became the physical visual of the bands sound. It's an interesting concept of music that many bands try to convey but few rarely succeed. I love the idea of the singer being the face of a bands music setting the mood. It was watching a man slowly transform from a timid human coiled in insecurity into a raging animal in league with the devil. Make no mistake this band is on board with the devil.

I felt compelled to share this band not so much for their sound. They are great but nothing incredibly memorable. I don't necessarily fault them for this as they are relatively new (to me) with a small catalog. I can see their next release really finding their stride and hopefully bringing them to a bigger presence in the metal scene.

Lets not fool ourselves here boys. Im sharing this band because its got a buff dude as a singer. plain and simple. Always looking out and making time for metal bands with muscle in the line-up. Something about listening to a band in the gym and knowing some or all of the dudes hit the weights the same way I am gets me extra primed. 

"Buff Dude Metal" (copyrighted) is a rare genre in a complex world of instant gratification, two year no tour bands, and physical mediocrity. Ive been waiting for out generations Danzig, I know hes out there! show yourself! Lead from the front and open the eyes of other metal dudes that getting thick. solid, and tight is the new standard. That strong is the new drunk.

dark sided basement gig. likely not as evil as the photo conveys but im picking up what their putting down.

sleeveless hoodie under battle vest. BM elitists will be upset at the progressive and fashionable nature of this outfit. This look works exclusively with Gig Life. Only works if you are in the band or touring with the band. Could possibly work doing security for the venue of a non-metal show. As much as I want to rock this look im not confident enough to sell it. My gains are terrible, soft, and weak. Im a wet noodle in my mind. the gift and the curse of weightlifting. Never satisfied. ugh.

I call this this "Gig Flex" an offshoot of my series of flexes I have named that a person can do IRL. Hes just singing his song on and holding onto his mic stand so he doesn't drop it. Not forced. Its necessary. See below for further examples.

 The Flex Series is a natural flex that highlights gains without the appearance of trying incredibly hard to prove you lift. Other examples of IRL Flexes are the Text Flex, when you pull your phone close to your stomach, point your elbows backwards, and raise up the phone to chest level. Biceps flare up and all your are doing is just texting ol girl at the bar. Optimal deployment is in a close quarters bar or store and busters are getting comfortable or close to you. Hit em wit hthe flex and let them know they better step out of the kill zone (kill zone is 2 feet from the person in all directions).

The Baby Flex. Holding your infant-toddler child at mid-chest level. You bare the weight of baby on your arm so the entire arm is activated into a temporary full flex stage. Another great IRL flex is the Grocery Flex which is carrying all your groceries in one trip from the trunk to the apartment. Shoulders back, chest out, and palms facing slightly outward in direction of travel. Optimal when you have high foot traffic in the path of the car/bus stop to front door. Neighbors are mirin' and you aren't even trying. You're just living your life doing things normal people do.

It should go without saying that all IRL flexes should be performed in a short sleeved, form fitting t-shirt, sleeveless, or tank top. There is a whole list of other IRL Flexes that I may share with you in the near future. These are closely guarded insider secrets of the Buff Dude Society that are normally never shared. I may even get called to appear before the council of Buff Elders to explain my actions here. Its a punishment I am willing to risk in order to help fellow Buff Dude prospects. You're are welcome friends. 

 WEB STORE IS OPEN. NOW TILL JAN. 13th.

www.blackmetalfitness.bigcartel.com

 

It is with great pleasure and much relief to announce the arrival and sale of the highly sought after BMF Ranger Panties (Vol. I). The silkies will be on sale from right now until 0000 January 13th. I extended the window of sale due to the holiday season. I know many have kids and girls to provide gifts for. Others are traveling out of town and out of the country. So I accommodated them appropriately. 

This is Vol. I of the BMF Ranger Panties series. Each order comes with a Prayer Card and 2 BMF stickers. Once the store closes only orders that are placed will go to print. After that I am destroying the screen. Taking a vow to the Devil of integrity and honor to never print them again. Once all orders ship I will prepare and produce Vol. II of the Ranger Panties which will feature a different custom design and come with another unique free item. 

Additionally the BMF black tank top will be available for purchase starting tonight and will close on the same day January 13th. As with the slikies, the tank tops with this design will be printed one time only. The tank tops are printed on American Apparel 50/50. This will increase the price slightly but fit properly. No one wants to wear a belly shirt in an awkward box shape with a shirt flap flag flying behind them. The price for these will be $15 dollars. This ensures that I cover costs and make only enough money to print future items. I refuse to overcharge or profit from this concept. I am selling all merch slightly above cost. My way of saying thanks for all the support I have received over the last two years.

More updates are on the way. Got a big "year in review" and a "2016 outlook" blogs already drafted. Keep coming through and soaking up all you can. spread the site, spread the knowledge to any you see fit. This is not about me this is about us. The future alpha males of our universe need guidance. Let us not fail them!

receive the light of truth. prepare for accession into the weight room.

STAY GRIM AND HIT THE GYM. 



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Göğüs Antrenmanı | Best Chest Workout

Herkese merhabalar,

Bugünkü makalemde Göğüs kaslarının maksimum gelişimi için bir antrenman paylaşacağım. Oldukça etkili bir antrenmandır. Göğüs kaslarınızı patlatacak, geliştirecek ve büyütecek. Göğüsleriniz 'Hell Yeah, I'm Burning!!!!' diyecek.





İri göğüsler için üst göğüs çalışmalarına daha fazla önem göstermelisiniz. Ayrıca göğüs kafesinizi genişletecek egzersizlere de yönelebilirsiniz.

Geçelim antrenmanımıza;

1) Bench Press: Toplamda 6 set yapacağız. Piramit Set şeklinde. Nasıl mı? Şöyle; 15-10-10-5-5-25. 15 tekrarla başlıyoruz ve ağırlığı her set artırıyoruz. Son sette 25 tekrar hafif kilo setimizi tamamlıyoruz. Bu setin amacı yarattığımız mikro yırtıkların aralırını iyice açıp kasları daha da büyütmeye çalışmak. Bu set önemli.

2) Inlcine DB Press: Toplamda 6 set yapacağız. Piramit Set şeklinde. Nasıl mı? Şöyle; 15-10-10-5-5-25. 15 tekrarla başlıyoruz ve ağırlığı her set artırıyoruz. Son sette 25 tekrar hafif kilo setimizi tamamlıyoruz. Bu setin amacı yarattığımız mikro yırtıkların aralırını iyice açıp kasları daha da büyütmeye çalışmak. Bu set önemli. 

3) DB Fly : Toplamda 4 set. 15-10-5-25. Yine aynı sistem, her set ağırlığı artırıyoruz. Son set daha hafif kilo kası iyice parçalıyoruz.

4) DB Incline Fly : Toplamda 4 set. 15-10-5-25. Yine aynı sistem, her set ağırlığı artırıyoruz. Son set daha hafif kilo kası iyice parçalıyoruz.

Çok etkili bir göğüs antrenmanıdır. İyi beslenmeyi iyi dinlenmeyi unutmuyoruz. 


Store'daki en iyi fitness uygulaması -> BloodPump Fitness App.

Unutmamız gereken noktalar:

• Hareketleri doğru bir şekilde yapıp, hareketten çalmamamız,
• Egzersizleri yaparken göğüslerimizi iyice sıkmamız (hareketi iyice hissedin),
• Antrenmandan önce iyi yemek (Enerji veren bol karbonhidratlı yiyecekler tüketmek)
• Antrenmandan sonra protein ihtiyacımızı karşılamak,
• Çalışabildiğimiz maximum ağırlıkla çalışmak (go heavy or go home),
• Maximum 45 dakikada antrenmanınızı bitirmek (Set aralarında arkadaşlarla muhabbete dalmadan hareketlere odaklanmak),
• Bol bol su içmek.

Herkese bol şanslar,

İyi antrenmanlar,


Adonisli Adam!

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