WESLEY DURDEN 01

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EFELERİN RESSAMI, Mustafa Ali KASAP

Sanatın en
önemli özelliği kuşaklar-arası tarih elçiliği görevini
üstlenmesidir. Hayata dair her şeyi, sanatın diliyle anlatmak ve ifade etmek diğer argümanlardan - silahtan,
toptan, tüfekten - çok daha etkileyicidir. Çünkü daha insancadır.



Ve ‘EFELERİMİZ’
vardır bizim. Romanlarımıza, öykülerimize, filmlerimize, birçok sanat alanımıza
konu olmuştur. Kurtuluş mücadelemizin

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> PaketT < Yayınlandı !

Paket T nedir ?

Paket T adındanda anlaşılacağı gibi tema paketidir. 2015 yılının birbirinden güzel Magazin, Haber, Oyun ,Spor Temalarının bir araya gelip paylaşıldığı bir pakettir.


Peki bu paketin içinde neler var ?

1- HomeOyun Teması (Türkçe);

 Demo  

Tıkla Direk İnsin

2 - Film Teması;

Demo

Tıkla Direk İnsin

3 - Magazin Teması;

Demo

Tıkla Direk İnsin

4 - Modern Haber Teması;

                                                         

Tıkla Direk İnsin

5 - Moda Teması;

Tıkla Direk İnsin

6 - Moda Teması;

Tıkla Direk İnsin

Güncellenecektir

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SATANIC GAINS. some exercises you may be missing out on.

Of the nine circles of Hell the weight room is by far by favorite.

 This post is a collection of some of my all time favorite lifts. Exercises that I always try work into my long range routine. These lifts have either helped me over come injury, improved muscle imbalance, enhanced my physique, or helped me reach a new PR on the REAL lifts. All of the featured lifts here I highly encourage you to try em out. They worked very well for me and I hope the same for you. I will be excluding the Big Three from this list because if you are not tracking those lifts are mandatory for real strength gains then you are hanging out with the wrong people or reading the wrong books. Get new friends and burn your books. 

V BAR PULLDOWN

in this photo the meathead is facing out for photo purposes. When you do this please face toward that machine. Its not necessary to draw attention to yourself in the gym. Let your muscles speak for themselves. BMF does not support the "water cooler runway". Stay in your corner, stay focused, and build your temple.

I rarely see anyone doing this in the gym. Well, I guess I should say "used to." At Rockwell Barbell the boys there know the drill. Before I lifted here I spent many years lifting at all kinds of gyms. Mainly military gyms on post, Cheetah Gym in Chicago, and Anytime Fitness in Olympia WA. Able to get a good read on dudes who were serious and who weren't. Anytime I saw a guy reaching for the v-bar I knew he was die hard.

This variation on the lat pull down has been a blessing for me. I give this exercise almost all the credit for sculpting my back, which I believe to be my strongest and best looking feature of my body. Watch the video below about proper lat pull down technique. This video was very helpful for me. Its short, contains no filler, he knows how to properly speak, and most importantly he is right. The dude hits the nail on the head with his explanation of the best form and why the V-Bar pull down builds a wider lat than the classic pulldown. He spends the later half of the video praising the merits of close grip pulldown and I could not agree more with him.

Another pro for this lift is you can move considerably more weight vs. classic lat pull down. So many guys sell themselves short on their back lifts. You will be surprised at how strong your back actually is. Test yourself and treat this like a deadlift. Get pumped up and dialed in. Attack the lift with hatred. This lift is incredibly satisfying mentally when you move that pin closer and closer to max capacity. 

RECOMMENDED FOR: making your traps cast shadows, making your friends yell out "Shredded Wheat" when they see you from behind, and getting that "tree stump" muscle in the middle of your back.

PRO TIP: Don't get into the mindset that accessory lifts are easy lifts. Treat every exercise as an extension of your strongest lift. Get serious and make yourself sweat. No exercise you preform in the weight room should be treated as Hotel Collection 1,000 Thread Count Egyptian Cotton 4-piece Bedding Set.

REAR DELT MACHINE 

Dude is so buff his head is fucking outside the frame of the photo. Muscles that transcend space and time....IM MIRIN'

Its not often that I give praise to the machines so if I do then you know its legit. This one really helped me overcome a nagging shoulder injury. For about a year and a half I could not do flat bench barbell work. Even 135lbs sent my shoulder screaming. I was forced to admit that the pain was to real and severe to push through. The cruel and unforgiving Iron Lords banished me to the wasteland of dumbells. Toiling among common folk, 5- day biceps bros, and iPhone curlers. It was weird and it sucked. Being robbed of glory from one of the "Original Six" lifts was embarrassing. I was turned onto this lift from one of my elite Army brothers. It is fun to do because after just one set your entire rear delt looks like a tumor. This muscle just activates and grows immediately.

My shoulder injury actually healed early on but I did not realize it because I was still feeling pain. Turns out I had over developed front delts. This is actually quite common. I spent three weeks incorporating this lift on all shoulder and chest days. Its like i was touched by the noodley appendage of the Spag Monster himself. I was cured. I went back to the flat bench after 18 months off and it was like someone gave me a new shoulder. Since then I have been very conscious over my rear delts and always keep them active. 

You can do DB bent over lateral raises if you do not have access to this machine but I warn you if your form is even a little off you will completely miss the rear delt. R. delt is a tricky son of a bitch. You gotta walk your rounds onto the target. Its different for everybody because every persons build is unique (not special snowflake neat. you are not special or important. Dont confuse my use of unique for your vein attempt to express yourself.) I like the machine because you can adjust the seat and toss a few reps around to zero in on your target muscle. 

RECOMMEND FOR: anyone who has nagging shoulder issues, over developed front delts, people not afraid of machines, men looking to make their T-shirts wear them instead of you wearing the T-shirt.

2 Kettle bell Front Squat

Kettle bells: the new yoga mat.

I am very green to the ways of the kettle bell but I have a keen interest in trying to incorporate them into my future routines. The first and only time so far I have ever used one was for this exercise. Crossfitters have shit and pissed on this vintage piece of strongman iron for the better part of a decade. What use to be synonymous with chest hair and communist Zangiff's in their backyard selling bootleg VHS tapes of their routines has now been reduced to a neon colored paper weight with foam comfort grips and soundproofing padded bottoms that fence walkers swing between their legs for "time" on a padded mat with their coach. Good to see some workhorses taking this back" bag of iron" from those busters.

Absolutely fucking killer. HIGHLY RECOMMEND. This lift fucked me up with some truth that my midsection was weak and my core is a bag wet bread. You feel this activate your entire core on the first rep. Its awesome. Not bullshitting you this is one of the harder exercises I have encountered in all my time in the weight room. Tough to do but man is it rewarding. 

CHECK THIS SIMPLE AND INFORMATIVE WEBSITE FOR BENEFITS AND PROPER EXECUTION OF THIS LIFT.

RECOMMENDED FOR: deadlift and squat improvement, core stability, building midsection stamina for big lifts, someone looking to shake up their routine and add something new to the fold. Also suggested for sadomasochists who need to get watery eyed in pain when they jerk off in most positions.

SPRINTS

Rugby butts drive me nuts. Im getting inside of that scrum and never leaving.

I don't really fucks wit cardio. I'm not fast-n-hard anti-cardio, I'm just more along the lines of it has its place and time. That being said if you are craving a sweat sesh after a hard nights drinking, a running junkie who refuses to quit cardio, or looking to turn up your heart rate then sprints are for you. 

Sprints are incredibly beneficial because they directly apply to real world situations and greatly enhance your rate of survival. In your life you will NEVER have to run 6 miles in one direction for ANY REASON other than because you want to. You may at some point in your life have to: sprint from someone trying to attack/rob you, sprint away from gun fire (or toward it depending on profession), sprint to catch the train before it leaves, sprint to the aid of your family or friends when they are in distress, sprint toward your enemy when you spot him inside you sector, sprint toward the TV's at the local mega chain store on black Friday, sprint toward the goal line in football or rugby, sprint off a cliff to get maximum air when you land in that body of water. Do you see what I am getting at here? There is one reason for long distance running. Just one. But just listed of like 7 things for short and fast running. Off top.

Sprints are not a hard sell. They are vital to our survival as a species. Its primal. Its ingrained into our goddamn genetics for fucks sake. (fight-or-flight response)

RECOMMENDED FOR: People who want to live, those who want to enhance the human species,  and poor people.

most of my friends life story.

WEIGHTED PULL-UPS

Further proof that lifting accessories are overrated not necessary to achieve strength.

If you cannot do a single pull-up than skip this lift and reevaluate you entire existence. Weighted pull ups are not only fun but provide just the right amount of challenge. I usually use a 25 or 35 pound weight or dumbbell. You can wrap chains around your neck if you wanna go Prison Yard style, you can hold a dumbbell between your feet, or tie the weight around your waist. so man different ways to do it. If you can do a few pull ups and you want to be able to knock out more than fart out a couple of these every list session despite what muscle group you are hitting. After like wo weeks when you go back to regular pull ups you will feel dramatically lighter. A great way to trick yourself into doing more reps than you think you can. The mind is a very weird thing. Your mind is what holds you back from making a lift 85% of the time. I truly believe that.

RECOMMEND FOR: people who wanna take photos of themselves looking hard, pull-up improvement, and sculpting/building abs,

CHAINS ON FLAT BENCH

Any excuse to use chains in the gym should be taken. They work best with flat bench IMO. I love throwing some chains on the end of the bar after a long bench session. Looking for that burnout bonus. Helps you get past a sticking point you may have in your attempt to achieve a new max. The weight gets lighter as the chains coil on the floor but as you push up the weight increase. The odd size of the weight really makes things interesting when your grinding out the last few reps. Get some!

RECOMMENDED FOR: everyone.


DUMBBELL TRICEP PRESS/EXTENSION

Is this Dana Carvey?

This is a great way to build up intimidating thickness in your arms. Ive been doing these for a long time. I can hit 110lbs. If you have any elbow issues I would either steer clear of this one or only hit a medium weight. Again, this is a lift best served heavy.  You can aggravate your elbows fairly easy when moving heavy weight. I prefer seated because it takes all other muscles out of the picture. You can do this one standing if you'd like. It will activate some of your core and legs. Keep your midsection tight when lifting it while on your feet. That way you are getting a 2-for-1 deal. Don't sell yourself short. Everyone's triceps are incredibly strong and resistant. If you wanna make your arms "fill out" and connect with the other arm muscles for that thick looks then add this to your arsenal.


CLOSE GRIP DUMBBELL PRESS

I don't know whether to place this into triceps or chest. Regardless it hammers each of em. You can almost feel your sternum stretching and widening with each set. My Unholy Trinity brethren Dan (IG: @grateful_dan) and Marino (IG:thatsalotofblood) turned me on to this move. Keep the weights together then move them slow on the downward and explosive on the push up. You can go incline too if you are feeling frosty. These are a good addition to the end of workout. No necessarily a burn out but really requiring every fiber to activate. I get a better pump and burn out of this when I go heavy. I suggest you grab a weight that is about 70% of your ability. In my experience the light weight, while still tough,  just didn't give me the same intensity.

RECOMMEND FOR: end of workout jam session, people who want to build that medial crease in the pecs, people not afraid to die.



"Some people would rather live in shit than be seen holding a shovel. I am not one of them. Pass me that fucking shovel."

screen shot of my mind en route to the gym.

vintage hammer curls.

It just wouldn't be a BMF blog post without a Mad Max, weightlifting, metalhead laying down the heavy metal law among his slave babes. When will this trend cycle back into fashion? The youth need weightlifting metal mentors now more than ever.

The Rockwell Barbell Squad cutting loose on the 4th of July. From left to right: Me aka Satanic Royalty, Marino aka The Muscely Medic, Hugene, Dan aka Prison Wallet or Mexican Henry Rollins, and Lawerence the heart, the black soul, the architect of Rockwell Barbell aka Lars, Big L, or Papa Pump.

 If you are a serious weightlifter, powerlifter, or a beautiful woman who is stronger than all of your girlfriends in or around Chicago and looking for a new weight room applications for the 2015 season to become a Prospect at Rockwell Barbell are now being accepted. Follow us on Instagram if you are trying to sniff out the kind of mentality we are carving. RB is trying to bring some new faces into the fold. Serious inquires only. If you can deadlift a horse or overhead press a human corpse we want to talk to you!  IG: rockwellbarbell

Even if you aren't looking for a new gym come follow us. If you are passing through the city and interested in getting in a few sessions shoot me an email and we will welcome you as our guest. Show this independently owned and operated blue collar gym in Chicago some love. share the profile with all your gay jock cockboy friends who need to get their ass into the proper mentality to build a cold hearted killer.

End of demo.

STAY GRIM AND HIT THE GYM.

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July muscle mix 2015

Ayman Bawadkji (Syria)

Luke Schembri (Australia)

Bernardo Cesarino (Brazil)

Adam Abakarov (Russia)

Issa Al Hasni (Oman)

Yoni Hanna (Israel)

Alfonso Del Rio (Spain)

Ahmed Shams (Egypt)

Brian Yersky (USA)

Joel Stubbs (Bahamas)

Payam Mofarrahi (Iran)

Joel Thomas (USA)

Markus Hoppe (Germany)

No ID

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Your Grip Strength is Limiting Your Other Lifts

Have you ever played that game at an arcade where you squeeze these metal handles as hard as you can and it determines how strong your grip is?

One of the most understated elements of training is, in my opinion, grip strength.

Whether you're gripping a baseball bat, holding onto the pull-up bar, or picking up a heavy deadlift, you need to have strong forearms.

I find it so unfortunate that many people use and abuse straps for their lifts. Yes, straps have their time and place, but as I've said before, I'm a minimalist when it comes to lifting. I believe the more you are able to learn to create tension, and the stronger you get, the better off you will be. You can deadlift more weight with straps, but you are using a crutch. If your forearms are the limiting factor in a deadlift, then maybe you just need to strengthen them!

The muscles in the forearms connect all the
way up to the neck and shoulders.

According to Thomas Myers's Anatomy Trains, the whole arm and shoulder functions under one fascial web. The fascia is a thin, protective layer of connective tissue that surrounds the muscles. When one part of this fascial web is activated, so too, is the rest of it. With this, we can deduce that a better grip on the bar will allow for a stronger press.

Let's take, for example, a strict press. This is a shoulder exercise, right? Well, yes, but that doesn't mean we don't need to recruit other muscles in the body! Creating tension from the feet, all the way up through the hands, will activate more muscle fibers, and thus, make the weight fly up faster! One cue in particular that helped me was to think about actively squeezing the barbell as hard as possible.

Charles Poliquin notes,

"when your grip strength improves, less neural drive is needed for the forearm and hand muscles to perform other exercises. That is why many trainees report breaking training plateaus in a host of lifts, ranging from dead lifts to curls, after doing a grip specialization routine."

All of the big lifts require you to create a tremendous amount of tension in your body. The "tighter" you get, the better. Any areas of weakness will make a lift that much more difficult. Strengthen your forearms, and you will be able to get a better grip on the bar, which can result in more weight. A+!

Aside from improving total body strength and motor control, training the forearms may prevent pain in the wrists and forearms.

"There are 35 muscles involved in movement of the forearm and hand, with many of these
involved in gripping activities," notes Jason Shea, CSCS. He then continues on to talk about how inadequate grip strength may result in injuries like tennis elbow, UCL tears, and other elbow and wrist-related issues. If the forearms are weak, you will place an unnecessary amount of stress on your tendons and ligaments around the elbow and wrist joints. Charles Poliquin also mentions that

"these ailments are often caused by improper strength ratios between the elbow muscles and the forearm muscles. If the elbow flexors, like the biceps and brachialis, are too strong for the forearm flexors, uneven tension accumulates in the soft tissue and results in elbow pain"

Therefore, if you're spending a ton of time strengthening the muscles in your upper arm (biceps, triceps, etc.), but minimal to no time strengthening the muscles downstream, you're setting yourself up for injury.

Additionally, some studies have linked rotator cuff health to the integrity of the forearm muscles. When your grip is activated, so too are the muscles of the rotator cuff (teres minor, infraspinatus, supraspinatus, and subscapularis).

You need to have some strong freaking forearms to pull that kind of weight!

Now, for the exercise portion! Here are eight of my favorite ways to make you a pro at grabbing things:

1. Plate pinches
2. Farmer carries (unilateral and bilateral)
3. Plate flips
4. Hangs from the pull-up bar (for an extra challenge, try unilateral)
5. Rock climbing (no video necessary)
6. Fat bar deadlifts or pull-ups
7. Heavy kettlebell swings
8. Finger board (used for climbers)

Note that grip strength is going to be positional, meaning that your forearms may be very strong holding a very small or narrow object, and weak holding thicker objects. It's important to vary the width of the equipment you use every once-in-a-while.

You may have noticed that wrist curls and extensions are absent from this list. I'm not much of a fan of training the grip in this way, because it has less of a carry-over to other activities. We want to train for function, not necessarily for size!

Now go find some heavy objects and grip them! Open pickle jars for your friends, or swing from branches like Tarzan. Build your forearms and reap the tremendous benefits from all of this newfound strength.

Works Cited:

1. Czitrom, Andrei A., and Graham D. Lister. "Measurement of Grip Strength in the Diagnosis of Wrist Pain." The Journal of Hand Surgery 13.1 (1988): 16-19. Web.
2. Dhutia, Maitri, Tara Ruttley, and Sudhakar Rajulu. "Elbow Strength in Reference to Various Shoulder Positions." (2001): n. pag. Web.
3. Myers, Thomas W. Anatomy Trains: Myofascial Meridians for Manual and Movement Therapists. Edinburgh: Churchill Livingstone, 2001. Print.
4. Poliquin, Charles. Winning the Arms Race: The Ultimate Training Program for Arm Size and Strength. Place of Publication Not Identified: Www.CharlesPoliquin.net, 2001. Print.
5. Shea, Jason. "THE IMPORTANCE OF GRIP STRENGTH." (2011): n. pag. Web. 8 July 2015.

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