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"Working out is like AA... One day at a time!"

Damn, I'd be scared to go near that ass. It's like putting it into a beartrap!

Those are great. Now where's the other 50?

Quote: Originally Posted by Rubes11 So i need help coming up with a good lifting program for a track runner. im going to run track at the college im going to this spring and need help coming up with the lifting program because i haven't ran track in years and well i need the help. so please if you have any advice i'd like to hear your ...

so why post this in a forum for steroid discussion then? are you trying to get on a cycle? just what do you want? you've admitted you dont lift heavy so yeah you wont gain shit. even with roids

send me 85 bucks, I'll tell you why you don't really need it and you'll save 10 dollars! Act now! Really, what is your motivation, please don't say a six pack. please

I do. What doesn't look safe about them?

Romanian deadlift, power cleans, overhead press

I think crystal meth provides all of the things he's looking for. Rapid fat loss with an increase in strength. In reality, he's not going to gain muscle on a deficit. He's not going to gain much muscle without lowerbody work. And he's definitely not going to hit 3% bodyfat without serious muscle loss considering his current knowledge.

The rule about not posting links is to stop spammers clogging up the board with advertising, its a necessary evil. I haven't gone to the website you talked about, because if this program is taking you 3 hours then its bad whether the information is right or not. That said, you sound like you really don't know where to start with all this so i think you should read this fantastic post which ...