vikinginc’s Twisted PCT/Re-comp Extravaganza
- Thread starter vikinginc
- Start date
vikinginc
Well-known member
Day #17 of PCT:
AM Cardio: 40 minutes following waking up; popped 3 caps Adipo-X upon waking
- 45 minute run outdoors
- Last night was yet another night of insomnia. Went to bed at midnight, and laid awake with my mind racing till 4.30AM [last time I checked it was 4AM, and I kept laying there awake..]. My mind is always racing; I re-walk through various scenarios that come to mind, be it drama with my ex, school related issues, or the fact that the government grants/scholarships I was guaranteed from Norway didn't go through afterall . . I'll blow any thought out of proportion, and turn it negative everytime . . Missed my psychologist appointment this morning, too, @ 9AM. I e-mailed him at 4AM, letting him know of my situation still ..
Anyway, I woke up in a complete stupor at 9.40. KNEW I didn't want to get up, but also didn't want to waste precious hours of the day where I could either eat, do cardio or study. So I got up; total wreck. Popped my Adipo-X, 30 minutes later put some clothes on - thick cotton pants, and a tight-fitting wollen long-sleeve once again - walked outside, and got running .. The Adipo-X is impressing me biiiig-time ! I normally shouldn't function in my current condition, but the Adipo-X has me guffing and puffing through without any trouble for a whole 45 minutes; energy was phenomenal, I woke up instantly! Alongside the humidity of this morning, I got one hellacious sweat on. Four out of Four samples so far have given me the exact same effects! A+ for Adipo-X !
AM Cardio: 40 minutes following waking up; popped 3 caps Adipo-X upon waking
- 45 minute run outdoors
- Last night was yet another night of insomnia. Went to bed at midnight, and laid awake with my mind racing till 4.30AM [last time I checked it was 4AM, and I kept laying there awake..]. My mind is always racing; I re-walk through various scenarios that come to mind, be it drama with my ex, school related issues, or the fact that the government grants/scholarships I was guaranteed from Norway didn't go through afterall . . I'll blow any thought out of proportion, and turn it negative everytime . . Missed my psychologist appointment this morning, too, @ 9AM. I e-mailed him at 4AM, letting him know of my situation still ..
Anyway, I woke up in a complete stupor at 9.40. KNEW I didn't want to get up, but also didn't want to waste precious hours of the day where I could either eat, do cardio or study. So I got up; total wreck. Popped my Adipo-X, 30 minutes later put some clothes on - thick cotton pants, and a tight-fitting wollen long-sleeve once again - walked outside, and got running .. The Adipo-X is impressing me biiiig-time ! I normally shouldn't function in my current condition, but the Adipo-X has me guffing and puffing through without any trouble for a whole 45 minutes; energy was phenomenal, I woke up instantly! Alongside the humidity of this morning, I got one hellacious sweat on. Four out of Four samples so far have given me the exact same effects! A+ for Adipo-X !
snagency
Banned
Honestly don't think this would help. I digest things pretty well overall, and when my supps are heightened I do add in digestive enzymes to aid in absorption.
I have no desire to try something that would help with that particular supp anyway bro! I'm a diehard Bev man on that front..
snagency
Banned
I hate insomnia. :frustrate
hman85
Well-known member
i always do this sh1t. I never think about it while awake but once I lay down my mind is all over the place and it pisses me right off.
vikinginc
Well-known member
Tell me about it . . . it's getting old !
Irish Cannon
Legend
Nothing feels like it sets me back more than a night that I can't sleep.
vikinginc
Well-known member
Exactly man, you're laying there thinking about $hit that concerns/worries you . . but there is no way to actually do anything about it at that point in time [while trying to go to sleep], so I'm laying there pissed off at not being asleep, and anxious about what I'm thinking about . .
hman85
Well-known member
Yup, I feel like come on just let me sleep there is nothing I can do about it now. Then when I am up the next day I never think about any of it:think:
vikinginc
Well-known member
Mini-Review:
Scivation Whey (vanilla)
- mixed one little packet with 7-8 oz. water. I messed up; not as thick as I preferred it. It's slightly watered-out, but still has a very tasty, sweet and creamy vanilla flavor. I can imagine it being perfect it 5 oz. of ice cold water (each scoop), and even more so with 6 oz of milk ! Best tasting vanilla I've had in a loooong time, so something to keep in mind unless I manage to scrap together some $ for some LG whey protein.
Side Note regarding Dymatize Whey (Berry):
- I will never listen to reviews written on NP.com's product info. Several people said the Berry flavored Dymatize Whey was delicious; real fruity with no chemical flavor. It's f'in disgusting ! It's got a nasty-a$$ aftertaste similar to GNC's Strawberry flavored 100% Whey Protein from 2002-2003. [My mom introduced me to whey protein at that time; GNC all the whey]. BIG regret getting the Berry flavor; STAY AWAY FROM IT ! I need some neutral flavored vanilla protein to mix 50/50 with this berry whey in order to finish it ..
Scivation Whey (vanilla)
- mixed one little packet with 7-8 oz. water. I messed up; not as thick as I preferred it. It's slightly watered-out, but still has a very tasty, sweet and creamy vanilla flavor. I can imagine it being perfect it 5 oz. of ice cold water (each scoop), and even more so with 6 oz of milk ! Best tasting vanilla I've had in a loooong time, so something to keep in mind unless I manage to scrap together some $ for some LG whey protein.
Side Note regarding Dymatize Whey (Berry):
- I will never listen to reviews written on NP.com's product info. Several people said the Berry flavored Dymatize Whey was delicious; real fruity with no chemical flavor. It's f'in disgusting ! It's got a nasty-a$$ aftertaste similar to GNC's Strawberry flavored 100% Whey Protein from 2002-2003. [My mom introduced me to whey protein at that time; GNC all the whey]. BIG regret getting the Berry flavor; STAY AWAY FROM IT ! I need some neutral flavored vanilla protein to mix 50/50 with this berry whey in order to finish it ..
vikinginc
Well-known member
.. until night comes around, and the whole scenario is repeated . . ugh, I've got to treat this soon !
hman85
Well-known member
Yeah it is the worst when I smoke earlier but by the time I get to sleep I am not buzzed anymore. That seems to be the worst for me, b/c its like I am not high enough to get to sleep but I am still high enough to have my mind wonder all over the place.
vikinginc
Well-known member
See, I no longer smoke every day, but when I do [unless I'm at a buddy's house tokin'] I don't smoke until past 11PM, just one bowl for a mild, relaxing, soothing buzz prior to bed . . . cutting down has helped me regain my energy levels throughout the day, and I feel a lot better over all . . now it's not about getting and staying high; it's about using the MJ for a good cause . . [sleep] . .
hman85
Well-known member
Yeah I never smoke during the day unless its one of those special days with nothing to do. If I smoke all day I will be in bed at 7:00 pm:icon_lol: So I keep it till later. Speaking of the herb , I wish I had smell-o-vision on my computer so you guys could smell this sh1t. Wow is all I can say it is amazing.
vikinginc
Well-known member
- describe the scent instead ! Feel free to upload a picture of a nug . . . any purple ? any crystals ? .. fruity ? what's the so-called 'name' of it ?
.. I had my Lemon Diesel and Afghan Goo this past weekend . . :dance:
hman85
Well-known member
Honestly the best way to describe the smell was fruity pebbles but extremly strong smelling. It tingled my nostrils type of fruity pebbles.Don't have any pics of it but have some of some other kind.
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snagency
Banned
yeah the Scivation protein is spot on stuff, great quality, awesome taste, and economically priced.
:lol: I hear ya dude, stuff's funky.
vikinginc
Well-known member
Lovin the second picture there ! Awesome clarity on your camera, btw .. makes the nug look un[believably] real !
snagency
Banned
VolcomX311
Legend
:food:
:blink:
Invalid Link Removed
hman85
Well-known member
Yeah well then you wouldn't even believe what it would look like in real life. The picture does it no justice!!!!!!!!!
snagency
Banned
Here's another idea for a low-cost meal Viking: 2 whole eggs, 8 egg whites, scrambled up with 2 pieces of Ezekiel 4:9 flourless bread on the side (I toast it crispy & eat it plain), macros 50g protein/30g carbs/13g fat, 435 cals. Eggs aren't that expensive, and tho the Ezekiel is a bit pricey, there's literally tons of slices in it, they're sliced so thin, and it lasts forever. Plus, it's awesome carb source!
Here's a pic, just got done eating it:
Here's a pic, just got done eating it:
Attachments
snagency
Banned
Oh HELL yeah bro, nice crop! :head:
vikinginc
Well-known member
Snag;
- I appreciate the meal advice; please keep them coming if you don't mind ! I will do the same . . However, no cheese !? What kind of person are you to not add cheese on top of them eggs !? hahaha . . I'm a sucker for melted cheese on top of scrambled eggs . .
I considered taking a picture of my meal from an hour and a half ago;
- The chicken is always cold, as I cook 4-5 lbs at a time in order to have chicken ready for my 3-4 salads each day. I season with light Tony's, salt, pepper and/or lemon pepper.
- I drizzle 1/3-1/2 a serving of cheese on top of salad. I also crush 1/3-1/2 serving of Wheat Tortilla Chips (~8 grams carbs) and sprinkle it over my salad bowl. I add three table spoons of a HOT Picante Sauce, 1 table spoon fat-free sour cream, and stir it all together. Ready to serve; only add HOT SAUCE (Fiorentina is my fav) as you please while eating.
- I may be biased as few of my own meals impress me, but my taste buds were in an orgy of flavor today ! I swear, that salad competes with any other taco/mexican salad anywhere around. Flavorful, hot and spicy, filling, and, our favorite sales pitch; healthy !
- I appreciate the meal advice; please keep them coming if you don't mind ! I will do the same . . However, no cheese !? What kind of person are you to not add cheese on top of them eggs !? hahaha . . I'm a sucker for melted cheese on top of scrambled eggs . .
I considered taking a picture of my meal from an hour and a half ago;
Norwegian's Mexican Fiesta Salad Bowl:
* 10-12 oz. Chicken Breast with seasoning
* 2.5 cups of chopped Lettuce
* 1/4 sliced and chopped Green Paprika
* 6-8 slices of Jalapenos (bought on a jar)
* 10-12 oz. Chicken Breast with seasoning
* 2.5 cups of chopped Lettuce
* 1/4 sliced and chopped Green Paprika
* 6-8 slices of Jalapenos (bought on a jar)
- The chicken is always cold, as I cook 4-5 lbs at a time in order to have chicken ready for my 3-4 salads each day. I season with light Tony's, salt, pepper and/or lemon pepper.
- I drizzle 1/3-1/2 a serving of cheese on top of salad. I also crush 1/3-1/2 serving of Wheat Tortilla Chips (~8 grams carbs) and sprinkle it over my salad bowl. I add three table spoons of a HOT Picante Sauce, 1 table spoon fat-free sour cream, and stir it all together. Ready to serve; only add HOT SAUCE (Fiorentina is my fav) as you please while eating.
- I may be biased as few of my own meals impress me, but my taste buds were in an orgy of flavor today ! I swear, that salad competes with any other taco/mexican salad anywhere around. Flavorful, hot and spicy, filling, and, our favorite sales pitch; healthy !
Irish Cannon
Legend
I will second that Ezekiel bread! That stuff is awesome. I have two slices with drizzled honey in my post-workout meal every day.
snagency
Banned
Sure, you could add some cheese. I don't do much cheese, but when I'm on a higher-fat/lower carb diet I'll have some pepperjack slices with couple meals/day.
Nice! My buds are watering, good thing I'm eating shortly..
hman85
Well-known member
Yeah the guy who grew it was a genius with that sh1t. One time I walked in his house and he goes "catch" and throws this huge bud at me. I sh1t you not it was the size of a baby. I think it was over a qp. And the crazy thing is he grows all of it from seedlings to that size in 65 DAYS:think:. Too bad its gone:aargh: That was the kind that you could workout on too.
TimberLakers
Well-known member
New York City...
I shop mainly at Whole Foods for meats and vegetables... Just off the top of my head per pound: (Swordfish is the only fish I eat aside from Tuna)
Chicken (boneless / skinless) - $5 to $6
Pork Roast - $7
Beef (Lean / Ground) - $6
Swordfish - $13 to 15
Mid Quality Steak or roast - $9
There is a Costco in Jersey. When I go with my girlfriend (she lives in NJ) I stock up on meats and freeze... Big savings... but in the city I'm pretty much screwed cause I go through about 6 to 7 pounds of meat per week.
VolcomX311
Legend
Norwegian's Mexican Fiesta Salad Bowl, NICE! Invalid Link Removed
Had I not repped you already I'd rep you for the menu.
Had I not repped you already I'd rep you for the menu.
VolcomX311
Legend
You were definitely Y2K ready with that stash.
hman85
Well-known member
that was a daily deal back then, not anymore. I take it easy now:lol:
TimberLakers
Well-known member
Nice recipe I thought I'd share with you guys.
Mission Tortillas Plus makes a carb balance soft taco... 110 Calories - 2.5 fat - 18 carb (11 fiber!!), 5 protein... yes, I said 11 fiber - and made with wheat (not white) flour.
Invalid Link Removed
Here's what I do - you can make 3 or 4 of these if you're bulking.
1 Soft Taco shell
2 to 3 whole eggs
2 slices of sharp cheddar cheese (1 inch by 2 inches off a brick)
1 to 2 tablespoons of your favorite hot salsa
tobasco to taste
Warm the tortilla in a frying pan (no grease needed) and throw the cheese slices on in a line. Give that about 20 seconds (don't want the shell crisping on you) and put aside on a plate. Shoot the eggs in the same pan with a little PAM spray (beaten or unbeaten) and cook and form into a 2 by 5 inch stack - throw that on top of the cheese... hit it off with that salsa and some tobasco then roll and eat...
1 burrito w/ 2 whole eggs:
391 Calories
C 18g
P 28g
F 23g
Fat can be reduced by cutting down the cheese (or using lowfat cheese), or using egg whites... but this is a pretty solid breakdown already.
Mission Tortillas Plus makes a carb balance soft taco... 110 Calories - 2.5 fat - 18 carb (11 fiber!!), 5 protein... yes, I said 11 fiber - and made with wheat (not white) flour.
Invalid Link Removed
Here's what I do - you can make 3 or 4 of these if you're bulking.
1 Soft Taco shell
2 to 3 whole eggs
2 slices of sharp cheddar cheese (1 inch by 2 inches off a brick)
1 to 2 tablespoons of your favorite hot salsa
tobasco to taste
Warm the tortilla in a frying pan (no grease needed) and throw the cheese slices on in a line. Give that about 20 seconds (don't want the shell crisping on you) and put aside on a plate. Shoot the eggs in the same pan with a little PAM spray (beaten or unbeaten) and cook and form into a 2 by 5 inch stack - throw that on top of the cheese... hit it off with that salsa and some tobasco then roll and eat...
1 burrito w/ 2 whole eggs:
391 Calories
C 18g
P 28g
F 23g
Fat can be reduced by cutting down the cheese (or using lowfat cheese), or using egg whites... but this is a pretty solid breakdown already.
vikinginc
Well-known member
hmm .. the Ezekiel bread, where's that normally located in the store ? Healthfood section ? I swear, I never came across it by the regular breads.
VolcomX311
Legend
If it were another time, I'd be sending you PM's Invalid Link Removed
TimberLakers
Well-known member
For me its by the oatmeal / cereal section. You might need to go to a healthier minded store - Wegmans perhaps or a Whole Foods.
VolcomX311
Legend
Do you guys have a Trader Joe's?
TimberLakers
Well-known member
Yes, you'll find it there too.
I love Joe's... Their Jerkey kicks some serious ass.
vikinginc
Well-known member
Day #18 of PCT:
[what feels like Day #18 of an M-drol cycle @ 30mg/day - F*ck yessss !]
As usual;
- 60 minutes pre-workout: 6 caps Blue Gene
- 20 minutes pre-workout: 1 cap Anabolic Pump w/ 4 grams CEE
- Intra-workout: 6 scoops Xtend w/10 grams of Beta Alanine, 6 grams L-Leucine
- Post-workout: 50 grams WMS, 25 grams Carbo Gain, 1 scoop Dymatize Whey, 1 scoop Dymatize Elite 12 Hr Protein, 5 grams L-Leucine, 3 grams CEE + 1 Power Bar (45 grams carbs)
Supersets = Sleeve-splitting Volumization
EZ-bar Pressdowns - 80 * 20, 120 * 15, 140 * 15, 160 * 16, 180 * 12 [New personal records]
superset with
Straight-bar Cable Curls - 120 * 20, 140 * 15, 160 * 15, 180 * 12, 200 * 12 [New personal records]
Laying EZ-bar Extensions - 90 * 15, 110 * 12, 110 * 10, 110 * 10
superset with
Seated EZ-bar Half-curls - 90 * 12 reps * 3 sets
Dips (on Dip Station with leg support) - BW * 20, + 35 lbs * 20, + 70 lbs * 20, + 105 lbs * 20, + 140 lbs * 15 reps
superset with
Seated Hammer Curls - 35 * 12, 35 * 12, 50 * 10, 50 * 12
Spider Dumbbell Curls - 30 * 15 reps * 2 sets [performed supersetted with Dips after completing 4 working sets for DB Hammer Curls]
Rope Pressdowns - 50 * 20 reps * 2 sets
superset with
Machine Preacher Curls - 100 * 12 reps * 2 sets
Weight - ?
Notes:
- today's workout was un-f*kin'-real ! It's the craziest arm workout I can remember up to date; it was the missing element in this semesters many gym session. The Alpha Male feeling was above and beyond. The pump pushed my veins so far out of my skin, I thought I was gonna dribble blood out of my skin . . The tightness was so great I was afraid scratching my arms would cause my skin to rip . . The strength today, particularly for Triceps, was drastically improved; I nearly used the whole 200 lbs rack for Pressdowns. Siiiick ! Nonetheless when I supersetted Pressdowns and Cable curls NON-STOP, using 120-200 lbs for both exercises for all sets . . I knew something was going on when my session began like this. It kept me on cloud-nine for the remainder of my workout, until the last couple sets of Dips where I started feeling a little faint on and off . .
- I hate myself for not bringing the camera to the gym today ! I knew it was peak hour at the gym, and I didn't want to bother with it, but I very much regret it ! If nothing else, I should've taken some post-workout pics, because I was jacked as if I'd been popping M-drol the past three weeks ! :head: :head: :head:
* side note: I screwed up my PSlin powder dosing . . Definitely around 1,000-1,200mg in that serving post-workout. Not intentional, but more of a 'high-on-life' decision as I scooped up the powder with a tea spoon. Also, I mixed out my Xtend and L-Leucine in 3/4 gallon of ice cold water. That's 3 liters. By the end of my workout, I had a mere 20 oz. left to mix out my post-workout shake with; I was already stuffed as an inflatable doll, and then choking down 20 oz of a thick and funky power-shake with a Power Bar on the side made me feel quite uncomfortable. I felt nauseous from being overly stuffed/full. Got a second 'wind' of insane perspiration as I got back to my apartment post-workout; a little too much Pslin perhaps !? .. haha, I think so.
[what feels like Day #18 of an M-drol cycle @ 30mg/day - F*ck yessss !]
As usual;
- 60 minutes pre-workout: 6 caps Blue Gene
- 20 minutes pre-workout: 1 cap Anabolic Pump w/ 4 grams CEE
- Intra-workout: 6 scoops Xtend w/10 grams of Beta Alanine, 6 grams L-Leucine
- Post-workout: 50 grams WMS, 25 grams Carbo Gain, 1 scoop Dymatize Whey, 1 scoop Dymatize Elite 12 Hr Protein, 5 grams L-Leucine, 3 grams CEE + 1 Power Bar (45 grams carbs)
Supersets = Sleeve-splitting Volumization
EZ-bar Pressdowns - 80 * 20, 120 * 15, 140 * 15, 160 * 16, 180 * 12 [New personal records]
superset with
Straight-bar Cable Curls - 120 * 20, 140 * 15, 160 * 15, 180 * 12, 200 * 12 [New personal records]
Laying EZ-bar Extensions - 90 * 15, 110 * 12, 110 * 10, 110 * 10
superset with
Seated EZ-bar Half-curls - 90 * 12 reps * 3 sets
Dips (on Dip Station with leg support) - BW * 20, + 35 lbs * 20, + 70 lbs * 20, + 105 lbs * 20, + 140 lbs * 15 reps
superset with
Seated Hammer Curls - 35 * 12, 35 * 12, 50 * 10, 50 * 12
Spider Dumbbell Curls - 30 * 15 reps * 2 sets [performed supersetted with Dips after completing 4 working sets for DB Hammer Curls]
Rope Pressdowns - 50 * 20 reps * 2 sets
superset with
Machine Preacher Curls - 100 * 12 reps * 2 sets
Weight - ?
Notes:
- today's workout was un-f*kin'-real ! It's the craziest arm workout I can remember up to date; it was the missing element in this semesters many gym session. The Alpha Male feeling was above and beyond. The pump pushed my veins so far out of my skin, I thought I was gonna dribble blood out of my skin . . The tightness was so great I was afraid scratching my arms would cause my skin to rip . . The strength today, particularly for Triceps, was drastically improved; I nearly used the whole 200 lbs rack for Pressdowns. Siiiick ! Nonetheless when I supersetted Pressdowns and Cable curls NON-STOP, using 120-200 lbs for both exercises for all sets . . I knew something was going on when my session began like this. It kept me on cloud-nine for the remainder of my workout, until the last couple sets of Dips where I started feeling a little faint on and off . .
- I hate myself for not bringing the camera to the gym today ! I knew it was peak hour at the gym, and I didn't want to bother with it, but I very much regret it ! If nothing else, I should've taken some post-workout pics, because I was jacked as if I'd been popping M-drol the past three weeks ! :head: :head: :head:
* side note: I screwed up my PSlin powder dosing . . Definitely around 1,000-1,200mg in that serving post-workout. Not intentional, but more of a 'high-on-life' decision as I scooped up the powder with a tea spoon. Also, I mixed out my Xtend and L-Leucine in 3/4 gallon of ice cold water. That's 3 liters. By the end of my workout, I had a mere 20 oz. left to mix out my post-workout shake with; I was already stuffed as an inflatable doll, and then choking down 20 oz of a thick and funky power-shake with a Power Bar on the side made me feel quite uncomfortable. I felt nauseous from being overly stuffed/full. Got a second 'wind' of insane perspiration as I got back to my apartment post-workout; a little too much Pslin perhaps !? .. haha, I think so.
vikinginc
Well-known member
Fellas, I appreciate the suggestions/advice on the Ezekiel bread ! I'll be browsing every damn aisle and freezer in every damn store around here. I will have my Ezekiel bread sooner than later!
.. oh, and no Trader Joe's or anything like that here. Don't even think there's a Fresh Foods Market around here ..
.. oh, and no Trader Joe's or anything like that here. Don't even think there's a Fresh Foods Market around here ..
TimberLakers
Well-known member
First of all...
Dude, how the F*CK do you do dips with 140 pounds on you?!?!? 3 plates and a 5? That is freaking unreal.
Then I see that you do almost 100 pounds more than me on pressdowns... absolutely insane strength.
I'm a little p*ssed you forgot your camera today too!
Dude, how the F*CK do you do dips with 140 pounds on you?!?!? 3 plates and a 5? That is freaking unreal.
Then I see that you do almost 100 pounds more than me on pressdowns... absolutely insane strength.
I'm a little p*ssed you forgot your camera today too!
vikinginc
Well-known member
Haha, first of, let me clarify..
- these were not the traditional hanging dips. This is a dip rack that's low to the floor, and you put your calves on a leg support about leg-distance from your torso. Kind of like if you'd do them on a bench, with your legs supported on another bench. [Can you envision it?]
- I started with BW for an easy 20 . . added a 35 for 20 easy reps . . then another 35 . . then another 35 . . . then another 35 . . for a total of 140 additional pounds on top of my thighs. Full range of motion, and then some .. I wanted to keep going and see how heavy I could go, but like I said, the nausea I had from my intensity thus far into my work out got the best of me . . I felt a 'crash' coming up; I literally went all out, balls-to-the-muthaf*kin'-walls from my first set of pressdowns. I felt like I was 'ON' something. Today was one for the record books; my tricep strength succeeded anything I've performed before ! :head:
- oh, and don't get me started on the camera . . I'm furious !
TimberLakers
Well-known member
I think I have that envisioned. It sounds awesome - and I want my gym to buy one.
Your workout sounds just nasty. I'm happy for you man - glad to see you post some crazy ass numbers.
vikinginc
Well-known member
Thanks, bro, I appreciate that ! It does feel damn good to be back 100% [excluding my sleep] again !
I'm googling for a picture of the dip rack. I hope I can find a picture, if not, I'll snap one at the gym tomorrow.
poopypants
Banned
def do... Im having trouble envisioning this rack.... only thing I can think of is an assisted pullup/dip machine you put your shins on and I know thats not what your talking about....