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  1. JohnRock

    Hips

    Hip thrusts, preferably one leg at a time, are one of my favorites. Also, call me crazy, but I do stairs on one leg up about three flights and it hits my glutes pretty hard. One leg box jumps work also.
  2. JohnRock

    Most Accurate Way To Measure Body Fat From Home?

    Mirror. I've never once heard of a girl who wasn't impressed by a guy's physique until she heard his BF%.
  3. JohnRock

    Parallel Bar Dips Grip Width CHEST

    Whatever width is comfortable will be fine. How much you use your chest will be decided more by the angle you lean than a few inches one way or the other in width. That said, once you start adding weight, leaning forward becomes increasingly difficult, so my personal approach is just to not...
  4. JohnRock

    How do you lift/train?

    I never have set rest times. If I'm doing weight training only, I'll catch my breath, but that's it. I never do two sets in a row of the same thing, though. It's usually on to a different muscle group, so I don't need the rest. If I'm doing metcon stuff, I push myself to keep going as much...
  5. JohnRock

    How do you lift/train?

    Looks good! The way you have stuff grouped together is similar to my approach as well. Do you have any issues with track stuff coming the day after squats, though? I don't think I'd be firing on all cylinders the next day.
  6. JohnRock

    Forged Extreme Mass/Epi bridge PCT help

    If I had any friends who went to the gym, I probably still would. I actually canceled my gym membership about a month ago, after not using it for the better part of the year. I work out at home all the time now. Having a motivated workout buddy is awesome, but I've gone through quite a few...
  7. JohnRock

    How do you lift/train?

    Here you go: Workout 1: Upper body horizontal push/pull. Bench press, bent rows, push-ups, renegade rows, etc. Push movements move the weight away from your core, pull movements toward. Workout 2: Squats, box jumps, plyo/agility work. Workout 3: Upper body vertical push/pull. Overhead...
  8. JohnRock

    Forged Extreme Mass/Epi bridge PCT help

    This is my first time using a SERM, so any input on why either scheme is preferable would be fantastic.
  9. JohnRock

    How do you lift/train?

    I have three huge tractor tires and didn't pay for any of them. Farmers are usually happy to find someone who wants them when they're done.
  10. JohnRock

    How do you lift/train?

    I prefer mostly full body, although I do have to keep some things in mind since I workout 5-6 days a week. For example, if I do a bunch of tractor tire flips on Monday, I won't be deadlifting for a few days. I do very little isolation work, but I do add some towards the end of my workouts if...
  11. JohnRock

    Forged Extreme Mass/Epi bridge PCT help

    I know I should've nailed this down sooner, but I didn't, so I'm looking for some help. I have a week left of my Extreme Mass (Superdrol + M-LMG) Epi bridge. Clomid and DAA should be here any day. I already have Forged Post Cycle, Formestane, and Bromo on hand. Tell me when and how much...
  12. JohnRock

    Best way to dose S-Drol/Beastdrol?

    Stay at 20. You'll be good to go right there.
  13. JohnRock

    Best way to dose S-Drol/Beastdrol?

    I'm sure that's the goal of dosing so high. I just worry for the dude's health is all. I'm not big and jacked either, but I do have my health.
  14. JohnRock

    Best way to dose S-Drol/Beastdrol?

    I'd say the best time to dose is while you're still alive. It will be more difficult after that, plus the gains will slow WAY down.
  15. JohnRock

    Best way to dose S-Drol/Beastdrol?

    40 mg of Superdrol!?
  16. JohnRock

    Forged Extreme Mass/Epi bridge

    Aaaaaalright. I guess I should update. I'm five weeks in now and wrapping up in a week. It's been good so far. Gains haven't been as obvious looking as I would've liked, but I really can't complain. I'm up 11 lbs. right now and pretty close to the same BF. Basically, I've been gaining for...
  17. JohnRock

    My beastdrol cycle...need some advice...

    IMO, don't run anything at all until your body fat is where you want it. Then, after you've educated yourself and you could explain the purpose of the compounds, how they work, possible sides, and what you're doing to prevent said sides forward and backward, THEN run something more the level of...
  18. JohnRock

    Workout week

    Here's what I do. Your mileage may vary. Monday: Upper body -Push/Pull (dips, push-ups, bench press, shoulder press, pull-ups, rows, etc.) I usually just pick two big moves and stick with them for most of the workout. Tuesday: Lower body (deadlifts, squats, lunges, box jumps, stairs, sprints...
  19. JohnRock

    The sledge hammer workout!

    LOL...this guy should not be making videos. He sounds like a moron and it looks like the first time he's ever swung a sledge hammer. I do this several times a week and it's a great addition to a workout. You should really learn to plant your feet and swivel your hips like you're throwing a...
  20. JohnRock

    When will Forma orders ship...really?

    I wish!
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