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  1. kingk0ng

    Rotator Cuff Questions

    The guidelines in this post are fairly accurate to a degree; although I don't agree that face pulls are more useful than bent over barbell rows. 2:1 ratio of pulls to pushes is a fairly accurate suggestion. You'll also need to know how to treat a muscular imbalance in the shoulders. Your first...
  2. kingk0ng

    Lower/outer chest

    There's no such thing as a lower or outter chest muscle. The pectoralis major is one muscle with two heads: the clavicular head and the sternal head. The sternal head is the lower head and the clavicular head is the upper head. You can hit the upper head and lower head harder depending on the...
  3. kingk0ng

    The best UFC match-up EVER

    I would like to see the following fights. These guys aren't all UFC, so sorry for breaking the topic but I've just always wanted other peoples input on these. 1- Brock Lesnar Vs. Mike Tyson (prime for prime) 2- Floyd Mayweather Vs. Chuck Liddell
  4. kingk0ng

    Zombies!?

    I absolutely love long range shooting. Last summer my buddy and I were shooting at 800 yards with my AR15. I don't think 900 yards would be too much off question. What do you guys shoot?
  5. kingk0ng

    Question about becoming a trainer/strength coach

    You don't have to go to college to be a personal trainer. You can get certified through some accredited places like ACE, NSCA, NGA, NASM, NFPT, ISSA. Just look up those organizations and find the one that's right for you. I'm certified through NSCA and NASM, which are the two most highly...
  6. kingk0ng

    Christian lifting music

    I'm another fellow christian weightlifter. I tend to lean more towards contemporary christian music like third day.
  7. kingk0ng

    Anyone else have this problem?

    ^ Yes. I've lifted weights since I was 13 years old. I've been in the Marines, to war, fought MMA and even lived in a bad area at one point. Most people find these traits those of an aggressive person, but then are shocked to know those things after meeting me. I've always managed to be called...
  8. kingk0ng

    The Smuttiest Cities in America

    I'm not sure how Memphis didn't make this list. I lived in Knoxville for the longest time, then my wife made her RN and we moved closer to Johnson City and it's a lot quieter.
  9. kingk0ng

    am I tall kinda tall, average or short?

    I'm considered tall by people I work with. I'm just a little over 5'11". I'm closer to 6'0" and used to claim to be 6'0" since I'm a little over 6'0" when I have my shoes on and most of the time when someone sees me it's with shoes on, but I'm satisfied with my height. My wife's cousin comes...
  10. kingk0ng

    Your everyday routine

    On my work days. 5PM- Wake Up 5:15PM- Eat, shower, shave 5:45PM- Get dressed 6:15PM- Leave for work 6:40PM- Arrive at work 0700- Get off work 0730- Arrive at house 0750- Eat 0830- Workout 0930- Shower 10:00AM- Bed On my off days. 7:00AM- Wake up 7:15AM- Cook, eat 7:45AM- Workout...
  11. kingk0ng

    Zombies!?

    Haha I know buddy. I thought we were going to go to war with the hills have eyes that night. I started charging my flashlights, loaded my guns, got me a few knives and put them in my pocket, it was pretty scary. We stayed up that night until the sun came up. I told her we need to gather up some...
  12. kingk0ng

    Zombies!?

    I'm starting more and more to believe zombies are beginning to make a statement. This is no joke. A couple of days ago my wife and I decided to head out to the desert to do some camping. We own a 30ft camper and we towed it out to New Mexico with my truck. We get there and set the camper up and...
  13. kingk0ng

    k0ng's journey to greatness

    I haven't been around to post in a while. I requested a schedule change to accommodate for more days off so I'm now working 6 days on and 8 days off. I've been training but due to back to back 12 hour shifts I've ended up having to spread my workouts apart quite a bit. I'm currently 218lbs and...
  14. kingk0ng

    k0ng's journey to greatness

    Well the past eight days have been dreadful for me. I work an A/B schedule. 12 hour shifts for 4 nights and then I'm off for 4 nights. The other RN that works the days I'm off went on a vacation so I had to fill in his 4 days. I worked 8 days straight 12 hour shifts and even came in early a...
  15. kingk0ng

    New bodybuilding routine

    ^^ Best advice.
  16. kingk0ng

    barbell benched 280 and 290 for 4 reps PR (video inside)

    If I was you I'd be a little more careful on your elbow placement during the up phase of the lift. It appears to me your elbows are flaring outward instead of running parallel to your body. This is harder on your shoulders. I would also take the advice above on finding a good tight, arch in your...
  17. kingk0ng

    training for size

    Very good point.
  18. kingk0ng

    training for size

    Olympic lifters do not train for strength; they train for speed strength - explosiveness, power. The reason some Olympic lifters don't get that big are.... #1- they don't have bulking diets #2- they compete in specific weight classes and like to stay smaller to compete in certain weight...
  19. kingk0ng

    training for size

    My point was you made a bold statement while leaving out a lot more essential variables. Diet is going to be play the largest role. You'll grow with either high or low reps with a good diet, but without it you'll grow with neither. Which one works better? That depends on the genetic fiber...
  20. kingk0ng

    some ideas please

    ^ This is true. The type of cardio you should be doing preparing for cardio is HIIT style. You're going to want to focus on agility and sprinting moreso than long steady cardio. The reasons a lot of football teams lose games is they are weak in too many fundamentally important areas like...
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