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What is your arm span? mine is about 65", and I think it does holds back my benchpress bigtime. However it also depends on if your using a full ROM. I've been sticking to DB presses.

whats a scarecrow

One for shoulders I like is
wide-grip upright rows ---> 35lb plate front raises

for traps
Smith Shrugs----> (70-90)lb two hand db shrug (narrow grip)

obviously there are tons for bis/tris,...

Depending on how intense the workout was, my pecs, quads, upper back, calves might be sore for as much as 2 days. I don't plan rest days often either.

I've only been training seriously for 13...

Yeah.. I get a really sharp pain in my left wrist for any flat bench press.. CGBP doesn't seem to cause a problem. I have to rack the weight immediately when i get the pain. Wraps didn't do much.....

Binge drinking is the best... once in a while i guess. I'm in college, gotta give yourself a day a week to get loaded. I just eat normally and try not to hit fast food when i get the beer...

Franks is great stuff, but high in sodium so i use sparingly. Miracle Whip Light has 0 Sat fat, 0 Trans fat, almost no sugar, so I throw some of that in tuna...

BBQ sauces are one of my...

Moderation... although easier said than done. Give yourself a day where you will eat a meal or 2 with things you like but might not be the best for you. You can work hard and look forward to...

Zwan.. I'm pretty close to your size, I have the same "fat shape" on my stomach and chest. I'm trying real hard to blast through whats left of the fat on me and get the definition showing.

What...

Well I've heard taking CEE with the protein shake can hinder the absorption of the creatine.. So I've been trying different times and combinations but I'm not really sure.
Anyone?

none of the above... I'm for cheat meals cutting and bulking.. in careful moderation of course.

Thats exactly the point of the machine.. To keep the flywheel rotating. It offers great resistance which is adjustable, try keeping steady for 30 min +. Its all about intensity and form (as is with...

You've obviously never trained extensively on an erg or at least used proper form. They offer incredible cardio and hit upper body and legs really strong.
I dropped 47 lbs in 4 months light...

wow... you got issues bud

Can't spot reduce man.. Maybe hips and thighs will be the last place for it to come off for you. 30 min moderate cardio after a lifting routine 4-5x a week is working well for me. Keep at it!

I wanna look like this guy