Exercise is a crucial part of maintaining a manly physique. Join up to share ideas, get support and discuss plans with other men.

Members: 838
Latest Activity: 14 hours ago

Discussion Forum

Knee Problems

Started by Jeff Meehan. Last reply by Shane 17 hours ago. 6 Replies

Body Weight Excercises

Started by Zach.. Last reply by Drew Wood yesterday. 13 Replies

Tire around the Waist..

Started by Allen Winston Cook. Last reply by Allen Winston Cook Jul 22. 41 Replies

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Comment by Rick Shelton 14 hours ago


I knew a guy on the USS Nassau who had a bar of brass about 4" in diameter and a foot long he did the same thing.  Whenever he was in berthing relaxing or in his shop on break he would work with the bar.  Dude was built.  Didn't do much for his legs though.

Comment by Shane on Wednesday
Under ~18%bf and you'll have a two pack. Under ~15% and you'll have a four pack. Get under ten and you'll see a six pack.

I worked with a guy years ago who was yoked. I asked him if he went to the gym and he said, "Nah. I have a brick." As he told me, his entire workout equipment consisted of an eight pound red construction brick he would lift at night while watching tv. Presses and curls and raises for hours each night.
Comment by Charles Neill on Wednesday

After a decade of desk jobs, I have gone soft and am hitting the bench again, this time with a plan. Still have the desk job, but found that I have time to use the 30 lb dumbbell my predecessor left there.

My routine is the common arm exercises, but I'm going with 8 sets of 8 this time instead of the 3x15 that I was originally taught. I think the more important thing at my age is to start slow, build the habit again, and definitely watch the nutrition.

My goal is to be 250 lbs and single digit body fat, I'm 10 lbs light from that goal, and don't know the body fat. The only methods I know of are calipers, immersion and the Navy method = measure waist, measure neck, subtract neck from waist = body fat. NOT accurate at all.

Comment by Shane on July 24, 2014 at 4:00am
Looks like something to try in the spring.
Comment by Sean O' on July 24, 2014 at 2:12am

Hey Ryan. I have visited Jakarta a few times and really enjoyed it. I am living a bit north of you in the Philippines now. I am not familiar with your program, but let us know how its working for you and look forward to hearing your input.

Comment by Ryan Kiefer on July 24, 2014 at 12:56am

Hey everyone. I've been coming to AoM for awhile and just started looking at the groups. I'm from Ohio, but live in Jakarta, Indonesia right now. I started Kris Gethin's 12 week workout program about 4 weeks ago and thought I'd join the group and see what everyone else does. 

Comment by Henry H. on July 19, 2014 at 8:46am

Thanks, Shane.  

Comment by Shane on July 19, 2014 at 7:29am
Fucking autocorrect.
Comment by Shane on July 19, 2014 at 7:29am
Henry, Stringlifts is a solid base routine. I wouldn't change to anything else until you burn out all your newbie gains (read: stop making linear progression). If you're looking for something a little more top heavy, check out Greyskull LP. It's got you benching three times a week instead of squats.

You're in a healthy range for body fat, congrats on the drop. I wouldn't worry much about it from here on if you have your eating habits solid. Speaking from experience, as soon as you start humping a oak you're gonna lose 20# whether you want to or not. If I was of a mid to take on something like the Appalachian Trail, if give serious thought to fattening up.
Comment by Travis Spuhler on July 18, 2014 at 8:48pm

Just wait till tomorrow :D


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