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isshogai Profile
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Dark Knight
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Re: Fitness page: Stuck Please Read If Interested


The reason I dedicate myslef to fitness and martial arts is so I can kidnap Frank Miller and slap some sense into him.... :wink if that [sign in to see URL] I can't kill him as a Batman fan, but that doens't mean he'll ever be able to write again...(unless of course its in the vein of DKR and Year 1)

Iss hogai.

---
Batman

www.isometric-training.com
Check out my free training ebook at http://www.isometric-training.com/free-ebook.html
www.dublinacu.com
www.strong-in-7-seconds.com
6/8/2006, 10:59 am Link to this post Send Email to isshogai   Send PM to isshogai
 
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Dark Knight
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Re: Fitness page: Stuck Please Read If Interested


Hey darkknightPGH ,

Check your mail!
 emoticon

Iss hogai

---
Batman

www.isometric-training.com
Check out my free training ebook at http://www.isometric-training.com/free-ebook.html
www.dublinacu.com
www.strong-in-7-seconds.com
6/10/2006, 6:49 am Link to this post Send Email to isshogai   Send PM to isshogai
 
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Dark Knight
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wow! that's amazing stuff. thanks so much bro, i really appreciate this.

looks like alfred's takin me to the supermarket tomorrow :up

"chemistry and art. [sign in to see URL], let's go shopping"

-darkknightPGH
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Apprentice
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Re: Fitness page: Stuck Please Read If Interested


Share your new found knowledge with the rest of us!
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[sign in to see URL]

I've started using a spreadsheet to record my caloric intake like the guy in the link above me. It's something I'd done before in an effort to gain weight, but now that I'm trying to tone up there's more to consider.

First I determined the number of calories I need to take in each day to maintain my current body weight of 178 lbs. (I need 2236 cal). My goal is to take in 500 cal less than that, which should result in the loss of a pound of fat each week (3500 cal in a pound of fat).

Every day when I wake up (and after I use the bathroom) I weigh myself on a digital scale that also calculates my body fat percentage. I use the spreadsheet to calculate the total pounds of fat in my body.

[sign in to see URL] is a great resource (I've used it before, and the guy in the link above recommends it as well). They've got a huge database of nutritional information and some great online calculators. I use it to determine my maintenance calories, how many calories I burn doing various exercises, and to simply look up info on foods that aren't labeled.

So far I'm seeing what seems to be a direct correlation between my body fat in pounds and my caloric intake. If I eat 600 calories less than my maintenance needs one day, I do see a change of about a third of a pound of fat on the next morning's weigh-in (I estimate conservatively on my exercise calories). I'll keep you posted on my progress if anyone's interested in trying it.

6/12/2006, 2:41 pm Link to this post Send Email to Theopolis   Send PM to Theopolis
 
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Dark Knight
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Definitely - keep us up to date and congrats on the progress so far.

Iss hogai

---
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www.isometric-training.com
Check out my free training ebook at http://www.isometric-training.com/free-ebook.html
www.dublinacu.com
www.strong-in-7-seconds.com
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I think i`ve created a Monster. :up

---
"The Penguins are merging on Gotham Plazer"
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I had an anterior ligament construction 6 months ago and I'm looking for some good exercises to build up my quads and hams, as well as developing good explosive power for jumping.

Any hints Iss Hogai.

Long live Nicholas Linnear's katana!
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When you answer the previous question can we see if anyone want to follow a single training program for conditioning. Have two week off then we start training(strategic deconditioning) then get ready for size and strength plus cuts. Can you design a program lasting say over 12 weeks. When we try this workout we all write in with our thoughts feelings and benefits from the training. The balls in your court isshogai. If no body else trys it i will. emoticon start with strength for 4 weeks then cardio base for 4 weeks then so on and so no. Get it.

---
"The Penguins are merging on Gotham Plazer"
6/21/2006, 10:23 am Link to this post Send Email to monkeybat   Send PM to monkeybat
 
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I had good results putting on muscle using high-intensity-training methods (look up Mike Mentzer for more information). I spent no more than 30 minutes in the gym a few days a week and kept my aerobic activity to a minimum (at the time I was trying to gain weight and didn't want to burn the needed calories).

I worked out each muscle group once a week, and did only one set of each exercise. For example, my chest routine consisted of one set of bench presses, one set of incline presses and one set of flyes. I used enough weight on each exercise to bring myself to failure between 8 and 12 reps. If I couldn't do 8 reps, I had too much weight, and if I could do 13 or more I knew I was ready to add another 5 to 10 percent.

Diet was crucial. I was eating roughly one gram of protein for every pound of my body weight, and taking in calories, carbs and fats in strict proportions. Something I learned in that time that I've never forgotten is that muscles aren't built in the gym, they're built at the table. Exercise provides the stimulus for growth, but without proper nutrition muscles can't get what they need to actually grow.

There's a lot of scientific study behind this method, and I've gotta say, it's the only one that ever worked for me. Might just be my body type or metabolism or whatever, but I gained ten pounds of muscle using it, while I never gained a thing spending hours in the gym every day.

I'm going to pick up this training program again starting tonight, adding it to my calorie-counting and spreadsheet tracking. So far I've lost a pound of fat a week for two weeks. Seems like that's going according to plan!
6/21/2006, 10:46 am Link to this post Send Email to Theopolis   Send PM to Theopolis
 
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Please post your training schedule and diet sets reps etc. I want to follow someones else training for a change. :hug

---
"The Penguins are merging on Gotham Plazer"
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Training schedule was pretty simple.

Note: ALL exercises are ONE set, 8-12 reps, muscle should reach failure on 12th rep. If you can do more, continue to failure and just record the exercise with a 5-10% increase in weight. Next time you perform the exercise, begin with the last recorded weight.

Monday(Chest)
Bench Press
Incline Press
Flyes or Pec Deck

Wednesday(Legs)
Squat
Leg Press
Leg Curl
Calf Raise

Friday(Arms/Shoulders)
Military Press (in front, not behind neck)
Dumbell Lateral Raise
Close-Grip Bench Press
Biceps Curl (straight bar)
Forearm Curl (front and back)

If I remember right, my caloric intake consisted of 30% protein, 60% carbohydrates (go for complex carbs like vegetables and whole wheat, not white bread and potatoes), and 10% from fat. I can't remember what my caloric intake target was at the time, but I know it was high because I was trying to gain weight. I want to say it was 3000, but that might be too high.

This time I'm shooting to create at least a 500 calorie deficit each day, and I'm going to start putting my calories back into those proportions. My goal is to gain muscle while dropping fat. My target is 1500 calories a day, 40% from protein, 50% from carbs and 10% from fat. (NOTE: There are 4 calories in each gram of protein and carbs, 9 in each gram of fat.)

I'm going to make sure I eat four meals a day, each consisting of roughly 35g of protein, 45g of carbs and less than 5g of fat. That should put me at around 1500 calories or about a 450 calorie deficit. Any exercise I perform will only increase the deficit.
6/21/2006, 2:31 pm Link to this post Send Email to Theopolis   Send PM to Theopolis
 
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Dark Knight
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Quote:

ian thompson wrote:

Long live Nicholas Linnear's katana!



Dude you are the [sign in to see URL] never thought anyone would pick that up. I actually went as far once as to name one of my Paul Chen full tang blades Iss hogai.

Now on to more pressing matters. reconditioning and redeveloping the the muscles of the leg after a crucial ligament injury must be done slowly.

One of the best exercises for this is the wall chair. Essentially lean up with your back against the wall. Walk your feet out in front of you and sit down. Your knees should be flexed at a 90 degree angle and the ankle in straing connecting line. Your back should be flat against the wall.

Hold this position for 30 seconds at the start. As you get stonger increase the length of time held. If done properly you should feel your legs burn, particularly the quads and begin to shake very quickly.

This is an EXTREMELY INTENSE YET SAFE execise. You become stronger and firmer very quickly because this utilises a principal called isometrics, but its very safe becasue you have secured the knee joint, and there is no movement.

When you can hold this position whit ease for 3-5 minutes then you can progres on to more complex exercises, like Hindu Squats, Leg Press, Front Squats, Hack Squats etc.

I'm not a fan of isolation exercises by and large. Yes they make build up muscle and make you look good - BUT the make you weaker overall. The body works as a synergistic whole. Each muscle feeds and works of the next. When you train in isolation you teach your body to work inefficently and unnaturally.

The wall chair will also increase your jumping ability and explosive strenght. That said I would advise incorperating some plyonmetric exercises like Hindu Jumpers, but thats for a future date.

For now try the wall chair - write in with your experience of it and I'll be able to suggest some othere technqiues.

Oh bonus tip - to engage the hamstrings and glutes try pulling your feet in. If you are supproting your whole body weight in this position you won't be able to - but the attempt will cause the hams to contract and really add some hardcore intensity.

---
Batman

www.isometric-training.com
Check out my free training ebook at http://www.isometric-training.com/free-ebook.html
www.dublinacu.com
www.strong-in-7-seconds.com
6/21/2006, 3:40 pm Link to this post Send Email to isshogai   Send PM to isshogai
 
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Dark Knight
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Quote:

monkeybat wrote:

When you answer the previous question can we see if anyone want to follow a single training program for conditioning. Have two week off then we start training(strategic deconditioning) then get ready for size and strength plus cuts. Can you design a program lasting say over 12 weeks. When we try this workout we all write in with our thoughts feelings and benefits from the training. The balls in your court isshogai. If no body else trys it i will. emoticon start with strength for 4 weeks then cardio base for 4 weeks then so on and so no. Get it.




Monkeybat I like the way you think! Remind me of Bruce's speech to the punks in DKR. I'll train you to be a real army! - A true Brotherhood of the Bat. Yeah....- suddenly wakes up!- eh sorry...

I have two concerns with the program -

First each individual is different and must be trained as such. Generalised programs only produce general results. We are exceptional people and deserve no less than exceptional results and that requires individual attention. There is also everyones individual condition to take into consideration. A program involving deep squats for instance may not be suitable for someone wiht a knee or a joint problem and could result in SERIOUS damage.

The second concern I have is in regards to the suggested time frame. Only four weeks spent on conditioning will produce diddly squat to be honest. It takes nearly this long to condition the bodys nerves to the stimulous of training (henece many people see rapid gains at the beginning of a program - its nervous adaptation not muscluar or cardio vascualr imporvement). The asme applies ot strentgh training. It takes time to learn the subtleties in a lift.

The problem also arises in the sense that if you your weight training in favour of flexability, and then four weeks later in favour of cardio - you become medicore at a lot of things.

Sun light is general it's nice and warm, it covers everything and you get lazy in it. Focused - it becomes a laser capable of anhiliating anything in its path - but it's narrow and concentrated.

It's why I suggested my layout of the three types of program.

If you want to put on muscle mass - simple train hard, lift heavy and eat, eat and eat then eat and lift some more. (provided its the right food).

If you want to lose weight its a differnt training program and different diet.

Flexability, again a different focus a differnt plan.

It goes on and on. You can achieve exceptional condtioning and fitness wiht total flexability - but it takes time and dedication.

I would say 12 weeks minimum for each discipline. Yeah you can out on 20-30 pounds of muscle in 12 weeks, but not while cutting weight. You can cut and get ripped, but not while putting on muscle mass. You can develop endurance, but not while focusing on strentgh...

Or you can go for all of them at the same time and end up nowhere. Which is the problem.

Most people lack the determination and discipline to focus on one goal long enough and wiht enough intensity to achieve it. They get bored and do something else.

There is one more consideration - I admit it though its not a generous one. I'd be broke. Fitness, Nutrition and program design is how I feed my family and how I buy more Bat gear. If I gave away all my knowldge for free - even to you guys - I'd never have another cowl again.. :ohoh

That said I love this place and what its given me - I love you guys and your pasison and dedication - and I love the fact that it makes me feel a little less crazy. I've spent hours designing intro programs and diets for bro's here free of charge (and I'm not sure they are ever used :batman - use them). I will continue to do that for everyone here.

I will analyse and assess each person on their own as an individual and give them a program based on ther goals and desires, to get them started. If they have the dedication and discipline to really go for it, thats fine I'll work wiht them at a discounted rate to achieve that.

Everyone can discuss they programs here and encourage one another and I will answer every post I can and every email and pm too.

 :batman

Iss hogai

---
Batman

www.isometric-training.com
Check out my free training ebook at http://www.isometric-training.com/free-ebook.html
www.dublinacu.com
www.strong-in-7-seconds.com
6/21/2006, 4:06 pm Link to this post Send Email to isshogai   Send PM to isshogai
 
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Dark Knight
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Re: Fitness page: Stuck Please Read If Interested


Theopolis, excellent stuff. I;ve studied Metzners technqiues and theorys and use a, lets say adapted veriosn of them myself in my own training. Utilising those principals I was able to put an additional 4.2 lbs of muscle tissue on my small frame in three days.
 
Let us know how you get on this time around.

Your right about the diet. Again this is INDIVIDUAL for eahc person. But is the crucial 80% of any muscle building program. You cna kill yourself in the gym, but unless you are eating enough of the right foods, all you get is weak and sick.

The only thing I'd say is the one gram per pound rule is bare minimum! When I'm bulking I take in between 3200 - 5,200 calories a day of which 35-40% is protein. And I weigh just over 180lbs.

As regards your plan on weight loss - off hand, and I don't know your details but 1500 cals in combination with exercise is going to shrink your muscles and increase your body fat. Its to drastic a deficit. Find out your daily calories limit including exercise and reduce this number by no more than 15%. This will ensure that you don't canabilise your present muscle mass while creating that deficit.

The only other consideration I'd have is that you waon't gain muscle - hte best you can hope for is mainatnce. the body can only enter a anabolic, muscle building state when there is a surplus of calories, enough for your body's needs and plus some to build new tissue.

If you want to add muscle and lose fat you have two efficent options.

A) Strip down to your desired body fat percentage and maintain your present muscle mass. Once that is achieived gain new muscle by putting yourslef into a calories surplus and gain more muscle wiht a little fat (it's unavodiable but done correctly should only be a 1-2% increase in total body fat)

B) Gain lots of muscle now and when you've hit your desired goals then cut the wieght, back to uber ripped levels wiht little muscle loss.

Personally I always like to go with plan B.

Iss hogai

---
Batman

www.isometric-training.com
Check out my free training ebook at http://www.isometric-training.com/free-ebook.html
www.dublinacu.com
www.strong-in-7-seconds.com
6/21/2006, 5:06 pm Link to this post Send Email to isshogai   Send PM to isshogai
 
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Wow! I just discovered this thread and i'm in awe!
First off thank you MonkeyBAt (sorry i don't know all the names just yet :/) for starting this.
and thank you Iss hogai (what does isshogai mean? i think i knew at one point) for helping all of us out of kindness. you give amazing advice and help :cheers

Now i'm especially glad for this thread because I never really got to exercising.
the extent of my work out would be a few pushups and a few abs in the morning but only during summer :(
I have what the french call "just the skin on the bones" and my muscles are ridiculous.
Reading all this is building motivation that i lack.

Now as you can see i'm a complete ignorant on any workout / fitness program so i have no clue where to start.
I'm thin as a stick (6'1 and 140lbs) and supposedly have a high metabolism (whatever that means). the only time I gained weight was when i went to summer camp in the US, gained 6pounds in 2 months, lost them when i came back home in 2 weeks..... :grumble

obviously i'd like to gain some weight and build but i have no clue where to start.
do you want to shoot you an email? or what would you prefer?

and again thaks to all of you for doing this. emoticon :cheers

---
Mel

"Could this be...an omen?!!"
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Good input Iss. This is the first time I've been in the position to want to lose weight, so I'm uncertain about some of the principles. I do want to shed some fat right now. Maintaining muscle in the meantime is acceptable for now. When I'm a bit more lean and can afford the extra calories again I'll go back to a gainer's diet.

My daily calorie requirement to maintain my body weight is around 2000 calories. I'm trying to get about 500 less than that. So far so good with the plan, and I don't feel like I'm starving myself. I still eat when I'm hungry, I just opt for better options. Keeping track like I am let's me make good choices.

The jury seems to be out on how much protein is needed to gain muscle. I've heard one gram per pound of body weight is a good rule of thumb, with many people saying more is better (I often hear [sign in to see URL]) while others argue that significantly less is needed. I opt for the middle road. Gives me a good baseline for tracking purposes anyway.
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Dark Knight
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Hey Drakul, emoticon

Iss hogai

---
Batman

www.isometric-training.com
Check out my free training ebook at http://www.isometric-training.com/free-ebook.html
www.dublinacu.com
www.strong-in-7-seconds.com
6/23/2006, 11:12 am Link to this post Send Email to isshogai   Send PM to isshogai
 
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Hey Theopolis sounds like a plan. I'd probably reduce by only 300 calories and increase my cardio. If you find your losing too much muscle mass at the 500 deficit ease off ot 300.

The best way to lose weight is long slow cardio. You want to aim to be at about 60-70% of your max heart rate for 30 - 45 minutes. This is far more effecitve than dieting and it improves your heart, lungs and other things to boot.

Iss hogai

---
Batman

www.isometric-training.com
Check out my free training ebook at http://www.isometric-training.com/free-ebook.html
www.dublinacu.com
www.strong-in-7-seconds.com
6/23/2006, 11:20 am Link to this post Send Email to isshogai   Send PM to isshogai
 
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hey iss hogai emoticon

---
Mel

"Could this be...an omen?!!"
6/23/2006, 11:27 am Link to this post Send Email to Drakul   Send PM to Drakul
 
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I've been getting back into running lately, going a couple of miles at a pretty steady pace of about 6mph (burns about 280 calories), and trying to go every day. The first week was hell. My body felt heavy and clumsy. I'm already feeling the improvement.

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I could never really get into the running thing.

however, i do like using those rock climbing walls. they're a great workout, they're fun, and it's a good way of developing those ever-essential bat-climbing skills :toocool
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I think I'd really enjoy the climbing walls too. Gotta stick with what I can afford though, and running's free. emoticon
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Update on the proportions of protein, carbs and fats.

The CalorieKing web site recommends:
Protein: 15-20%
Carbohydrate: 50-60%
Fats: Under 30%

Right now I'm pretty consistently at about:
Protein: 30%
Carbohydrate: 50%
Fats: 20%

I'm pretty comfortable maintaining that. It's really difficult to get fat consumption down much lower because there's more than twice as many calories in each gram of fat than in proteins or carbs. My fat intake is very low, but the calories from it are still significant. I'm coming in at what I feel are better proportions for me and my goals than what CalorieKing suggests.
6/26/2006, 9:53 am Link to this post Send Email to Theopolis   Send PM to Theopolis
 
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hey Paul emoticon
and thanks for the emails too!

---
Mel

"Could this be...an omen?!!"
6/26/2006, 12:30 pm Link to this post Send Email to Drakul   Send PM to Drakul
 
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If ya though that was good just wait till you see your inbox now. :toocool

 emoticon

Iss hogai

---
Batman

www.isometric-training.com
Check out my free training ebook at http://www.isometric-training.com/free-ebook.html
www.dublinacu.com
www.strong-in-7-seconds.com
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check out my myspace page
[sign in to see URL]
im in a 6 month challenge show that will be goin on the web.
some of you may find this usefull, when the first episode debuts you could get a good look into the process, for now there is a good trailer.
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Re: Fitness page: Stuck Please Read If Interested


So far I'm two weeks in and I've lost three pounds of fat. That's a little better than my projections.
6/27/2006, 10:25 am Link to this post Send Email to Theopolis   Send PM to Theopolis
 
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Caped Crusader
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Registered: 06-2006
Posts: 4313
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Re: Fitness page: Stuck Please Read If Interested


Quote:

isshogai wrote:

If ya though that was good just wait till you see your inbox now. :toocool

 emoticon

Iss hogai



 :rollin got me chuckling at work emoticon
I know I saw last night and sent you an email back.
you :guitar bro!

---
Mel

"Could this be...an omen?!!"
6/27/2006, 11:27 am Link to this post Send Email to Drakul   Send PM to Drakul
 
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Dark Knight
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Registered: 02-2004
Location: Upper Michigan
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Re: Fitness page: Stuck Please Read If Interested


Okay I'm starting to lift 3 times a week up until Halloween time (so I dont look like a bag of bones in the Superman costume). I lifted for a little while last summer with creatine drinks but lost motivation due to the humid 100 degree weather (that sucked).

Stats:
My current weight 135lbs (seemed to have dropped since last summer when I weighed 145).
Height: 6'1

This time I bought this product:

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I drink one cup a day and one before my workout and one after (so says directions). I havent seen many reviews of this product online so I guess I'll be a guini pig and try it out. Oh btw heres a pic of my body type:

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Haha, sorry I had a non-photoshopped pic somewhere but I misplaced it. But you get the picture, I'm a twig.

---
http://www.facebook.com/mike.dotson.5
7/5/2006, 5:56 pm Link to this post Send Email to NOMAD202   Send PM to NOMAD202
 


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