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  1. asooneyeonig

    Trap Excercises ??

    Please do NOT do upright rows. They are god awful on the shoulders. There are far safer and far superior movements to work the body.
  2. asooneyeonig

    Trap Excercises ??

    reverse, as in having the bar behind your body?? not anymore, not since i learned more about anatomy and how the the muscles move. that move would be like doing pullups to work the chest. sure the chest is somewhat involved but there are far superior movements. so much so it just makes that move...
  3. asooneyeonig

    Cumulative Deadlift Poundage Thread

    ok, i will start to throw in here. 3" block pulls 2x2 @ 335 1x2 @ 385 1x2 @ 425 4x2, 1x3 @ 475 total: 8,185lbs 8,815 + 636,755 = 645,570
  4. asooneyeonig

    Fix winged scapula help

    with all the e-penis's flying about i think we missed this important question. what would be good exercises with a good rep, set, frequency plan to work that muscle? maybe i missed this in those super long posts, but i am going to ask it anyway.
  5. asooneyeonig

    Trap Excercises ??

    great list here. i did a frame carry a few times and as much as farmer's wrecks my traps that frame carry hammered them even harder. i seriously thought i tore something the next day after the first time i used it. you may not have access to one but well worth the try. i did rack pulls...
  6. asooneyeonig

    Routine question

    get on a proven program to get yourself started. stay on it for at least 6 months if not longer. that will do you wonders. you could try westside for skinny bastards, 5/3/1 (pick any preferred accessory work), madcow, bill star 5x5, texas method. do the one you believe in and hit it hard, sleep...
  7. asooneyeonig

    The PR Thread

    Deadlifts. 4x2@475 then 1x3@475. I have never even tried to rep out anything above 455 before.
  8. asooneyeonig

    12 weeks to yoke

    You claimed to want to get strong and you list a bodybuilder split and nothing about reps, sets, or intensity. You are approaching it all wrong. Get on a proven strength program like 5/3/1 or Westside for skinny bastards.
  9. asooneyeonig

    Conan phillipi deadlift program

    i don't think so. your body can handle a lot more volume and frequency with squats and bench than it can with deads.
  10. asooneyeonig

    Elevation mask?

    i have heard the benefit of altitude training is not the training but living in that environment. like if you live in lower altitudes, sleeping in a high altitude tent can have a similar effect to living at altitude. not as well of course but better than nothing. i do wonder how much it really...
  11. asooneyeonig

    Elevation mask?

    Depends. Are you an elite level endurance athlete looking to gain an edge on your opponents?
  12. asooneyeonig

    Article: FASTED TRAINING = MORE ANABOLIC?

    Please refer to my first post to answer your repeated question. If you have any other questions, please reread my first post. If that doesn't help then it is time to read up on some science. Try some critical thinking followed by anatomy and physiology. Clearly I am being trolled and I keep...
  13. asooneyeonig

    Twice a Week Only Workouts

    by doing snatch grip deads from 4" blocks you can hammer the traps as well as many other body parts hard while not messing up the shoulders like an upright row can do. you could also do farmer's walks, safety bar squats, or yoke walks.
  14. asooneyeonig

    Article: FASTED TRAINING = MORE ANABOLIC?

    The article is a mess. First it states that some people take a protein shake before a workout then goes on to talk about a study that had people take a carb rich meal before a workou5. No comparison there at all. This articles is worth less than the paper it probably wasn't written on.
  15. asooneyeonig

    HIIT Cardio compared to regular EPOC

    i have seen that in many places over the years.
  16. asooneyeonig

    Hitting walls on bench

    what he said
  17. asooneyeonig

    HIIT Cardio compared to regular EPOC

    nice to see someone reference the actual calories burned versus the percentage of fat calories. i once heard it put very well this way. say someone has $100 and $200. they want to give away the money. if you did steady state you get 60% of the $100 and if you did HIT you would get 45% of the...
  18. asooneyeonig

    Changing things up

    First, what are your goals?
  19. asooneyeonig

    Twice a Week Only Workouts

    ooh, i see what you did. you read an article, made up something and changed the reps and called it the same. well, it is not quite. Dan John is better educated and better experienced than both of us combined. so if you are going to do his workouts, do them, and don't change them. if you want to...
  20. asooneyeonig

    Twice a Week Only Workouts

    that does not look like something dan john would do. if you like to read his articles, go back and read some more. try the ones that have 2 day a week workouts and do those.
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