Bo Flecks' Training Lean and Power Density Experiment

[litljay]

I like your leg experimentation Steve. Steady as she goes though.

[Lou1se]

You were a baby back then! We seem to have quite a number of men and women on this site that have served and who continue to serve their country. Thank you for your service!

Leg day does look like serious business. The calves must get close to cramping up with all those sets.

Hurts looking at what you do!

[Bo_Flecks]

Tuesday 11/13/12- Back/Triceps/Abs/Calves "A Week" Rotation

Wide Grip Pull Ups
10xBW+35
10xBW+35
10xBW+35
10xBW+35
12xBW+35

Chest Supported Barbell Rows
10x205
10x205
10x205
10x205
12x205

V- Grip Pull-ups
10xBW+35
10xBW+35
10xBW+35
10xBW+35
12xBW+35

Decline Close Grip Bench Press
10x205
10x205
10x205
10x205
12x205

OH Dumbbell Tricep Extensions
10x92 1/2
10x92 1/2
10x92 1/2
10x92 1/2
12x92 1/2

Weighted Tricep Dips
10xBW+50
10xBW+50
10xBW+50
10xBW+50
12xBW+50

Hanging Knee Raises-Obliques
(left)
10xBW+15
10xBW+15
10xBW+15
10xBW+15
10xBW+15
(right)
10xBW+15
10xBW+15
10xBW+15
10xBW+15
10xBW+15

Decline Crunches
10xBW+25
10xBW+25
10xBW+25
10xBW+25
10xBW+25

Seated Calf Raises
10x275
10x275
10x275
10x275
10x275

Observations
This workout goes into the "Meh" category. My energy and endurance were fine, but my strength has not come back to my expectations yet.

Back Workout
Wide Grip Pull Ups:
Weight increased by 5lbs. Wide grip, working to flare the lats out as much as possible at the bottom of this movement.
Chest Supported Barbell Rows:
Weight increased by 5lbs. Using my rack and chest supported on my SuperBench at a 45 degree angle to protect the L5-S1. With this protocol, the BB rows almost feel like an isolation movement for the back.
V-Grip Pull-ups
Weight increased by 5lbs. Width increased by a few inches which forces the lats to spread out more at the bottom of the movement.

Tricep Workout
Decline Close Grip Bench Press:
Weight increased by 5lbs. Performed at a 30 degree decline with the thumbs about 10 inches apart. This movement will become my primary tricep exercise for the foreseeable future.
OH Dumbbell Tricep Extensions:
Weight increased by 2 1/2lbs. This movement will be the staple for working the medial head of the tricep. Very little forearm tendon stress at this angle.
Weighted Tricep Dips
Weight increased by 10lbs. Really concentrating on keeping constant tension on the triceps.

Direct Ab Work
Hanging Knee Raises-Obliques
Turning the hips and pulling the legs up with the obliques from the hanging position.
Decline Crunches
Trying to really burn the abs here.

Calf Workout
Seated Calf Raises:
Soleus focused calf work.

Final Thoughts
I had this pic sent to me a couple of days ago.

When I saw it, my first thought was, "Ugh... a lot of work to be done here."



There will be vast improvement for next competition season.

[cmoore]

Looks like a good day to me. Nice work.

What's eating like?

[drudixon]

What don't you like about your back? Seems the width is great, but thickness could be more. I've an untrained eye, so I'm wondering what you're seeing.

[induced_drag]

I think the back looks good too. If I had to be critical, I would say some trap work. But a lot is the pose. My traps disappear on a lat spread too, and they are one of my more developed areas.

[Payton1221]

Steve, can you give me the Cliff's Notes version of bodyfat calcs and caliper measurements? For example, what formula you use and if you think for the weightlifting public if it tends to yield low, accurate, or high numbers?

[HoustonTXMuscle]

Tuesday 11/13/12- Back/Triceps/Abs/Calves "A Week" Rotation....

Wide Grip Pull Ups
10xBW+35
10xBW+35
10xBW+35
10xBW+35
12xBW+35

Chest Supported Barbell Rows
10x205
10x205
10x205
10x205
12x205

V- Grip Pull-ups
10xBW+35
10xBW+35
10xBW+35
10xBW+35
12xBW+35

Decline Close Grip Bench Press
10x205
10x205
10x205
10x205
12x205

....Decline Close Grip Bench Press:
Weight increased by 5lbs. Performed at a 30 degree decline with the thumbs about 10 inches apart. This movement will become my primary tricep exercise for the foreseeable future................

Steve, Just wanted to say that these four exercises stood out. Strong work on the weighted pull-ups, rows and the decline CG presses. Had never really considered doing the latter before. Will definitely have to give them a try, in contrast to my using the flat bench all the time.

[Bo_Flecks]

I like your leg experimentation Steve. Steady as she goes though.

During the first couple of weeks back to full bore training, I was having DOMS in the outer sweep of my quads. That feedback let me know that I was on target with hitting that portion of the muscle group. Beyond that, it will be several months before I know whether this whole shift in leg training was a successful experiment or just wishful thinking.

You were a baby back then! We seem to have quite a number of men and women on this site that have served and who continue to serve their country. Thank you for your service!

I was probably 20 years old when that pic was taken. At the time, my platoon was refilling our canteens with water from the 1st Sergeant’s jeep. Funny thing is, when I look at the pic I do not see my rifle anywhere. I am sure it was sitting on my rucksack somewhere nearby.

Leg day does look like serious business. The calves must get close to cramping up with all those sets.

Hurts looking at what you do!

My legs were not nearly as depleted after that workout as they were the week before, so I am starting to get used to the heavy/high volume training again.

Looks like a good day to me. Nice work.

What's eating like?

Right now I am shooting for 3,000 calories in non-training days, 3,250 on training days with the exception of leg day where I bump my nutrition up to 3,500 calories. Most of the increase I have made in my nutrition plan has been with additional carbs and fats. I am sticking with just over 200 grams of protonz a day.

As it stands right now, my energy and endurance are excellent. Hormonally, I am doing very well, too. I am just a little impatient to get my strength back up to my expectations. Aesthetically , I am buttered over just the way I like.

What don't you like about your back? Seems the width is great,but thickness could be more. I've an untrained eye, so I'm wondering what you're seeing.

I think the back looks good too. If I had to be critical, I would say some trap work. But a lot is the pose. My traps disappear on a lat spread too, and they are one of my more developed areas.

As a competitive bodybuilder, I have to look at all of this very critically. There are definitely some things there that I can take away as positives, but it is the negatives that I must focus on and improve. Now is not the time to pat myself on the back and rest on that. I intend to win my classes next year and I can only do that if I address the weaknesses.

You guys see exactly what I see. Back thickness is definitely an issue. Posing intricacies are another problem.

The thing is, I can look at all of the pics I took during posing practice and they really do not mean a thing. The pics that count are the ones that show how my physique was presented on stage, under the lights, and under the pressure to hit the pose quickly and properly. There is a wealth of information to be gleaned from the stage photos, and they are the ones that show me what I need to work on.

Steve, can you give me the Cliff's Notes version of bodyfat calcs and caliper measurements? For example, what formula you use and if you think for the weightlifting public if it tends to yield low, accurate, or high numbers?

I hope I understand your question correctly.

The body fat calculator I have always used is this one: http://www.linear-software.com/online.html

I have always felt like my digital caliper measurements have been consistent and accurate. On the other hand, I have no doubt that when I plug the measurements into the linear-software to get a body fat percentage, the number it calculates is much lower than it should be.

Here is where I was able to get my BF level to when I did the contest prep:



By the pictures in the comparison photos below, it would look like I probably got down to just about 6% or a little lower.



But by the caliper and linear-software method, I was being told my body fat was under 3%. No way was I anywhere near that level.

Steve, Just wanted to say that these four exercises stood out. Strong work on the weighted pull-ups, rows and the decline CG presses. Had never really considered doing the latter before. Will definitely have to give them a try, in contrast to my using the flat bench all the time.

Doing the CGBP in the decline position really takes a lot of chest and shoulder out of the movement. IMO, it really is the best variation of the movement to put the most emphasis and MMC on the triceps.

[drudixon]

Here is where I was able to get my BF level to when I did the contest prep:



By the pictures in the comparison photos below, it would look like I probably got down to just about 6% or a little lower.

I don't know, you're looking really freaky (good freaky). I love the shoulder and ab veins the most. Those are just crazy.

Doing the CGBP in the decline position really takes a lot of chest and shoulder out of the movement. IMO, it really is the best variation of the movement to put the most emphasis and MMC on the triceps.

Have never tried it this way, will experiment. Still thumbless right?

[Bo_Flecks]

Still thumbless right?

Yep. Suicide grip on the decline CGBP. Allows me to keep the elbows in tight to my body without my wrists binding up from the angle. Of course, I am in my rack, with the safeties set so that my head is well below them, so if the bar were to ever get away from me, it would lead to nothing but a noisy collision between the two.

[Payton1221]

I hope I understand your question correctly . . . On the other hand, I have no doubt that when I plug the measurements into the linear-software to get a body fat percentage, the number it calculates is much lower than it should be.

Yes. That's what I wanted to know. Do you feel as if the "calculated" bodyfat is too low at all ranges or is it more prone to errors when you get really shredded?

[Bo_Flecks]

Thursday 11/15/12- Shoulders/Traps/Legs "A Week" Rotation

Seated Overhead Dumbbell Press
12x85
12x85
12x85
12x85
15x85

Dumbbell Front Raise
11x35
11x35
11x35
11x35
11x35

Bent Lateral Raises
11x50
11x50
11x50
11x50
11x50

Medium Grip Barbell Shrugs
10x250
10x250
10x250
10x250
12x250

Seated Dumbbell Shrugs
10x90
10x90
10x90
10x90
12x90

Barbell Squats
10x185
10x185
10x185
10x185
10x185

Lying Leg Curls
10x60
10x60
10x60
10x60
10x60

Calf Presses
25x400
25x400
25x400
25x400

Observations
I came down with some sort of sinus malady yesterday. I did not feel great prior to this training session, but was in my go zone. I have no time to be sick.

Shoulder Workout
Seated Overhead Dumbbell Press:
Weight increased by 5lbs. Bringing the dumbbells down until the backs of my arms go well below the parallel plane.
Dumbbell Front Raises:
Raising the dumbbells to just above shoulder level, and then controlling a slow negative for the burn.
Bent Lateral Raises:
Chest supported at a 30 degree angle. Concentrating on pulling the dumbbells up with the elbows, forcing the work to be done by the rear delts.

Trap Workout
Medium Grip Barbell Shrugs:
Weight increased by 25lbs. Chest supported at a 60 degree angle forcing the traps to pull a little more to the top. Holding and squeezing at the top.
Seated Dumbbell Shrugs:
Dumbbells brought around a little more to the back to try and focus on the top of my traps. Performed seated on my SuperBench, back supported at an 80 degree angle.

Legs
Barbell Squats:
Weight increased by 10lbs. I am beginning to wonder if squats are the right decision. My quads feel like they can handle much more, but my back feels a little fragile. I simply may not be able to put the amount of work to the quads that I want. I will keep thinking about this one.
Lying Leg Curls:
Controlled cadence with a short hold at the top and a slow negative.
Calf Presses:
Hi rep work with the feet together and toes straight forward to hit the belly of the calves.

Final Thoughts
This one is in the books.

[Vytis]

Like Jesse Ventura in "The Predator"...."I ain't got time to bleed...."

[VoxExMachina]

What if you move the Squat rep count up? Like sets of 15-20. I don't know about you, but those always seem to DESTROY my legs.

Or perhaps do some heavy leg pressing first, followed by the squat sets.

[highiso]

Great stuff as always buddy!

[Bo_Flecks]

Yes. That's what I wanted to know. Do you feel as if the "calculated" bodyfat is too low at all ranges or is it more prone to errors when you get really shredded?

Looking back over pictures from the previous three years, and the body fat percentages I reported at the time (based upon the caliper/linear software method), I would say that they were at least a couple of percentage points too low.

I think it has a lot to do with fat distribution. The caliper points on my arms and legs have always remained very thin in comparison to my torso. I think that has skewed the numbers in the past for me.

On the other hand, I have a friend that I checked with the calipers over the summer, and came up with a number that was nearly identical to the body fat percentage she got from a hydrostatic test. So, I guess it depends on the individual, and how his/her fat is distributed.

Like Jesse Ventura in "The Predator"...."I ain't got time to bleed...."

That was an awesome movie. I was reading some interesting facts about it last week. Some really cool stuff going on behind the scenes.

What if you move the Squat rep count up? Like sets of 15-20. I don't know about you, but those always seem to DESTROY my legs.

Or perhaps do some heavy leg pressing first, followed by the squat sets.

That has been my intent all along. I increased the weight last night because my plan is to start doing high rep work with body weight.

When I started the barbell squatting, I was weighing in at 178lbs or so, so I was using 175lbs for the squats. Since then, I have added a few pounds, and increased the squat poundage to 185lbs to stay within my original plan.

Last week with 175lbs, the squats felt very solid. Last night, the wheelz felt strong, but my back felt dicey. It could have been because I am sick and was feeling it by the end of the training. I am not going to make any changes right now. I plant to rumble with 185lbs again next week and start running up the rep scheme. My goal is to get to 5 sets of 20 (100 reps) and then slowly start pushing the weight up within that scheme.

Great stuff as always buddy!

Thanks my friend. It was a difficult write-up last night. I was feeling like shiz and had a bad attitude. My wife watched me come up from the gym and told me I looked like I had been hit by a truck.

I feel pretty crappy today, too. Good thing today is a rest day. You do not have to feel good to grow .

[Payton1221]

Looking back over pictures from the previous three years, and the body fat percentages I reported at the time (based upon the caliper/linear software method), I would say that they were at least a couple of percentage points too low.

I think it has a lot to do with fat distribution. The caliper points on my arms and legs have always remained very thin in comparison to my torso. I think that has skewed the numbers in the past for me.

On the other hand, I have a friend that I checked with the calipers over the summer, and came up with a number that was nearly identical to the body fat percentage she got from a hydrostatic test. So, I guess it depends on the individual, and how his/her fat is distributed.

Thanks for your input!

[alex2363]

Thursday 11/15/12- Shoulders/Traps/Legs "A Week" Rotation

Seated Overhead Dumbbell Press
12x85
12x85
12x85
12x85
15x85

Dumbbell Front Raise
11x35
11x35
11x35
11x35
11x35

Bent Lateral Raises
11x50
11x50
11x50
11x50
11x50

Medium Grip Barbell Shrugs
10x250
10x250
10x250
10x250
12x250

Seated Dumbbell Shrugs
10x90
10x90
10x90
10x90
12x90

Barbell Squats
10x185
10x185
10x185
10x185
10x185

Lying Leg Curls
10x60
10x60
10x60
10x60
10x60

Calf Presses
25x400
25x400
25x400
25x400

Observations
I came down with some sort of sinus malady yesterday. I did not feel great prior to this training session, but was in my go zone. I have no time to be sick.

Shoulder Workout
Seated Overhead Dumbbell Press:
Weight increased by 5lbs. Bringing the dumbbells down until the backs of my arms go well below the parallel plane.
Dumbbell Front Raises:
Raising the dumbbells to just above shoulder level, and then controlling a slow negative for the burn.
Bent Lateral Raises:
Chest supported at a 30 degree angle. Concentrating on pulling the dumbbells up with the elbows, forcing the work to be done by the rear delts.

Trap Workout
Medium Grip Barbell Shrugs:
Weight increased by 25lbs. Chest supported at a 60 degree angle forcing the traps to pull a little more to the top. Holding and squeezing at the top.
Seated Dumbbell Shrugs:
Dumbbells brought around a little more to the back to try and focus on the top of my traps. Performed seated on my SuperBench, back supported at an 80 degree angle.

Legs
Barbell Squats:
Weight increased by 10lbs. I am beginning to wonder if squats are the right decision. My quads feel like they can handle much more, but my back feels a little fragile. I simply may not be able to put the amount of work to the quads that I want. I will keep thinking about this one.
Lying Leg Curls:
Controlled cadence with a short hold at the top and a slow negative.
Calf Presses:
Hi rep work with the feet together and toes straight forward to hit the belly of the calves.

Final Thoughts
This one is in the books.

Great one in the books...........

[Bo_Flecks]

Saturday 11/17/12- Chest/Biceps "B Week" Rotation

Incline Dumbbell Bench Press
12x100
12x100
12x100
12x100
15x100

Incline Dumbbell Flyes
12x80
12x80
12x80
12x80
15x80

Decline Dumbbell Bench Press
10x90
10x90
10x90
10x90
12x90

Tricep Bar Spider Curls
10x155
10x155
10x155
10x155
12x155

Dumbbell Spider Concentration Curls
10x45
10x45
10x45
10x45
12x45

Barbell Reverse Curls
12x130
12x130
12x130
12x130
12x130

Wrist Curls
10x95
10x95
10x95
10x95
10x95

Observations
This head cold/sinus malady I have is the gift that keeps on giving. Training through it is not really a problem, but on several levels it just really sucks.

Chest Workout
Incline Dumbbell Bench Press:
The 100s were very manageable today for sets of 12 reps. Performed at a 30 degree bench angle.
Incline Dumbbell Flyes:
Performed at a 30 degree bench angle using the classic "hug the tree" form.
Decline Dumbbell Bench Press
The 90s still feel very heavy on this exercise, so I did not try to push the rep scheme. Performed at a 30 degree decline.

Bicep Workout
Tricep Bar Spider Curls:
Weight increased by 5lbs. Chest supported at a 45 degree angle. Using a total hang at the bottom to stretch the bis, and then pulling the bar to the apex. Slow, controlled negative.
Dumbbell Spider Concentration Curls
Weight increased by 5lbs. Chest supported at a 45 degree angle. Using a total hang at the bottom and working both dumbbells simultaneously to get a good squeeze at the top. This one makes the biceps feel like they have truly been worked.
Barbell Reverse Curls
Chest supported to protect my lower back.

Forearm Workout
Wrist Curls:
Continuing the forearm rehab work. Performed with a barbell with my wrists facing up.

Final Thoughts
I will be going out of town tomorrow afternoon for my birthday, so I will have to get my leg training in early. Hopefully I will have time to get my head cleared by the time I need to start my training. The last few mornings have been kind of rough.

This was my last training session as a 40something. Tomorrow starts a whole new era with a whole new class of competition opened up.

[cmoore]

Happy Birthday!!!

[ljimd]

Happy Birthday Steve. You will now be competing in the AARP Class with us codgers

[BergMuscle]

Happy Birthday, Steve! Welcome to the land of fiftysomething.


P.S. my sinuses are still acting up as well. It sucks.

[alex2363]

Saturday 11/17/12- Chest/Biceps "B Week" Rotation

Incline Dumbbell Bench Press
12x100
12x100
12x100
12x100
15x100

Incline Dumbbell Flyes
12x80
12x80
12x80
12x80
15x80

Decline Dumbbell Bench Press
10x90
10x90
10x90
10x90
12x90

Tricep Bar Spider Curls
10x155
10x155
10x155
10x155
12x155

Dumbbell Spider Concentration Curls
10x45
10x45
10x45
10x45
12x45

Barbell Reverse Curls
12x130
12x130
12x130
12x130
12x130

Wrist Curls
10x95
10x95
10x95
10x95
10x95

Observations
This head cold/sinus malady I have is the gift that keeps on giving. Training through it is not really a problem, but on several levels it just really sucks.

Chest Workout
Incline Dumbbell Bench Press:
The 100s were very manageable today for sets of 12 reps. Performed at a 30 degree bench angle.
Incline Dumbbell Flyes:
Performed at a 30 degree bench angle using the classic "hug the tree" form.
Decline Dumbbell Bench Press
The 90s still feel very heavy on this exercise, so I did not try to push the rep scheme. Performed at a 30 degree decline.

Bicep Workout
Tricep Bar Spider Curls:
Weight increased by 5lbs. Chest supported at a 45 degree angle. Using a total hang at the bottom to stretch the bis, and then pulling the bar to the apex. Slow, controlled negative.
Dumbbell Spider Concentration Curls
Weight increased by 5lbs. Chest supported at a 45 degree angle. Using a total hang at the bottom and working both dumbbells simultaneously to get a good squeeze at the top. This one makes the biceps feel like they have truly been worked.
Barbell Reverse Curls
Chest supported to protect my lower back.

Forearm Workout
Wrist Curls:
Continuing the forearm rehab work. Performed with a barbell with my wrists facing up.

Final Thoughts
I will be going out of town tomorrow afternoon for my birthday, so I will have to get my leg training in early. Hopefully I will have time to get my head cleared by the time I need to start my training. The last few mornings have been kind of rough.

This was my last training session as a 40something. Tomorrow starts a whole new era with a whole new class of competition opened up.

Happy big 30 Stebo.

[ProtienandIron]

Happy birthday Steve!

A lot of poundage is being lifted in these sessions. 10s never fail to give me a good pumped up feeling so I'm liking the routine you are doing.

[Lou1se]

Happy Birthday Steve! I hope you get spoilt and are better to enjoy the day :-)

[ironwill2008]

... 82nd Airborne Division.....

Some tough SOBs.

Even though at the time the nation as a whole still did not have much appreciation for the men who had served in Vietnam, we young guys did. They were like demi-gods to us and we would have followed them anywhere.

Well, that was a different time back then, and society and public opinion of the military and those who served has since changed (thank goodness).

[Bo_Flecks]

Happy Birthday!!!

Thanks, mang!

Happy Birthday Steve. You will now be competing in the AARP Class with us codgers

The AARP class was what this year was really all about. I plan on being relentless on them next year.

Happy Birthday, Steve! Welcome to the land of fiftysomething.

Does not feel much different than fortysomething. Yet.

P.S. my sinuses are still acting up as well. It sucks.

This sinus thing has been pretty tough on my training. I have not complained about it because it would not accomplish much. I will just say once again, though, that is SUCKS.

Happy big 30 Stebo.

Thanks, Alex. I have been told that 50 is the new 30.

Happy birthday Steve!

A lot of poundage is being lifted in these sessions. 10s never fail to give me a good pumped up feeling so I'm liking the routine you are doing.

I am really looking forward to seeing what a full year of positive calorie training with the 5x10 protocol brings.

Happy Birthday Steve! I hope you get spoilt and are better to enjoy the day :-)

My wife did a pretty good job of spoiling!

Some tough SOBs.

That unit has a heck of a history. I was proud to be part of it.

Well, that was a different time back then, and society and public opinion of the military and those who served has since changed (thank goodness).

Yep. Hopefully we never see that again. Some of the younger folks these days have attitudes that concern me. I think that is just part and parcel for a war weary nation.

[Bo_Flecks]

Monday 11/19/12- Legs "B Week" Rotation

Leg press-Wide Foot Position
10x620
10x620
10x620
10x620
12x620

Leg press-Narrow Foot Position
10x520
10x520
10x520
10x520
12x520

Hack Squats
10x420
10x420
10x420
10x420
12x420

Lying Leg Curls
11x65
11x65
11x65
11x65
11x65

Glute-Ham Raise
12xBW
12xBW
12xBW
12xBW
15xBW

Stiff Leg Dead Lift
10x95
10x95
10x95
10x95
10x95

Leg Press Calf Raises w/Toes turned out
10x620
10x620
10x620
10x620
12x620

Leg Press Calf Presses w/Toes in
10x620
10x620
10x620
10x620
12x620

Observations
I pushed this leg workout back a day since I was going to have to get it done early in the morning. I wanted to be able to put my full attention to it. The training is going to be very methodical for the next few months.

Quad Workout
Leg Press: Wide Foot Position
Weight increased by 10lbs. Heels are about 15 inches apart with the quads coming down well to the outside of my chest at the bottom of the movement.
Leg Press: Narrow Foot Position
Weight increased by 10lbs. Heels are about 5 inches apart with the quads coming down and pressing against my chest at the bottom of the movement.
Hack Squats:
Weight increased by 10lbs. The feet are positioned to put as much emphasis on the outer sweep of the quad as possible.

Hamstring Workout
Lying Leg Curls:
Steady cadence with a short hold at the top and a slow negative.
Glute-Ham Raise:
Slow rep cadence on this one to totally focus on how the hammies pulling. Wide knee position which brings a little more of the upper hamstrings into play.
Stiff Leg Dead Lift
Still feeling this one out. Focusing on the hammies and trying to keep as little lower back involved as possible.

Calf Workout
Leg Press Calf Presses- Toes turned out:
Weight increased by 10lbs. Gastrocnemius focused.
Leg Press Calf Presses- Toes in:
Weight increased by 10lbs. Tibialis focused.

Final Thoughts
For my birthday, my wife got us a night at the Hollywood Casino Hotel.

This morning, we went to the buffet for breakfast. I stopped at the omelet station, and ordered one with tomatoes and cheese. The lady chef glanced over at my plate which had some biscuits and gravy, a few strips of bacon, and a cinnamon roll on it. She looked up at me and said, "Honey, if you keep eatin' like this, you won't have that physique for long."

I told her, "Today is leg day." She hit me with a Bert stare. lulz

Regular people are funny.

[baker]

LOL, excellent response.