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  1. #6991
    Registered User Rio4real's Avatar
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    Bodybuilding For: Busy People

    Thought You Guys Might Be Interested In My First of Many Bodybuilding For:
    Check Out My E-book "Bodybuilding For Busy People" PDF & Video Link


    Much Love,
    Rio4real
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  2. #6992
    Endorphin Junkie dopamine72's Avatar
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    So when I hit the gym its almost impossible for me to not go heavy on something at least 1x a week. Did some 405 RDL's last week and twinged my left patella feels like. I decided to take a full week off so far and my body is healing I can feel it. Too much to write about my rehab work I do every day and supplement intake but its working better than anticipated with no PED's which is surprising the hell out of me.

    Side note: Walking backwards can fix knee pain...Google it.

    So yeah still here and alive...All the best to everyone in here hope y'all are in a positive place and continuing to progress in all aspects of life. Keep that mind clean, focused and disciplined. Visualize your goal and stay consistent just like the gym!
    Originally Posted by Raigs View Post
    Great the shoulder is better! Thats one hell of a session the Bike ride at the end is most impressive. Thats alot of sprints if i did the math right on that. Keep at it
    Haha thanks bro yeah that bike ride with the HIIT was crazy! Looking forward to more of that when I fix my knee.
    Originally Posted by tobistrength View Post
    Colin brah
    Tobi brah! Wadupp!!! Pm me dude!
    Originally Posted by Rio4real View Post
    Thought You Guys Might Be Interested In My First of Many Bodybuilding For:
    Check Out My E-book "Bodybuilding For Busy People" PDF & Video Link
    Much Love,
    Rio4real
    Much love as well brother props for making it free. Haven't had a chance to read so until then I cannot comment.
    Journal: https://forum.bodybuilding.com/showthread.php?t=139898123&page=227
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  3. #6993
    Endorphin Junkie dopamine72's Avatar
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    Since around the beginning of the year I've been doing special corrective exercises for my knee, spine and everything else. I can say with confidence this is the most athletic I've been since I was probably 18 except I'm much stronger.

    I am still hovering around 200 pounds and I've kept my strength up on all my lifts besides squats because of knee. I can run a mile in under 10 min at the moment, my knee is 95% better without surgery, my spine is feeling better and multiple people have asked if I'm taller lol

    I'll be posting periodically about all the new exercises I've been doing and what I have learned. The first thing I will share with you guys is the slant board and Jefferson curls. When I got used to the slant board and started using weights on the Jefferson curls I felt my spine decompress and pop like I went the the chiropractor, I think that is why people have asked if I got taller.

    Slant board:

    Jefferson curls (I hold a barbell w/ weight):




    Of course do your own research if you decide to try this exercise as its kind of a more advanced movement that requires a slow build up of stretching/weight. Be careful!

    The kneesovertoes guy is a genius and his program does work, the only thing I ever disagreed with him on was deep tissue work. He says its not necessary but it is VERY necessary for bigger guys who have been lifting for 15 years strait lol trust me on this one.

    More special exercises to come later on.
    Last edited by dopamine72; 09-18-2021 at 07:56 AM.
    Journal: https://forum.bodybuilding.com/showthread.php?t=139898123&page=227
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  4. #6994
    Registered User im2manly's Avatar
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    Originally Posted by dopamine72 View Post
    Since around the beginning of the year I've been doing special corrective exercises for my knee, spine and everything else. I can say with confidence this is the most athletic I've been since I was probably 18 except I'm much stronger.

    I am still hovering around 200 pounds and I've kept my strength up on all my lifts besides squats because of knee. I can run a mile in under 10 min at the moment, my knee is 95% better without surgery, my spine is feeling better and multiple people have asked if I'm taller lol

    I'll be posting periodically about all the new exercises I've been doing and what I have learned. The first thing I will share with you guys is the slant board and Jefferson curls. When I got used to the slant board and started using weights on the Jefferson curls I felt my spine decompress and pop like I went the the chiropractor, I think that is why people have asked if I got taller.

    Slant board:

    Jefferson curls (I hold a barbell w/ weight):




    Of course do your own research if you decide to try this exercise as its kind of a more advanced movement that requires a slow build up of stretching/weight. Be careful!

    The kneesovertoes guy is a genius and his program does work, the only thing I ever disagreed with him on was deep tissue work. He says its not necessary but it is VERY necessary for bigger guys who have been lifting for 15 years strait lol trust me on this one.

    More special exercises to come later on.
    Bro that guy is a genius I started following him a couple months ago but just started trying the stuff out. Already, my knee feels so much better
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  5. #6995
    Endorphin Junkie dopamine72's Avatar
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    Originally Posted by im2manly View Post
    Bro that guy is a genius I started following him a couple months ago but just started trying the stuff out. Already, my knee feels so much better
    Hell yeah brother!!!

    I'm glad to hear your knee is better too, its incredible what all of these special exercises can do. Did you get a slant board? And have you tried walking backwards on a treadmill turned off? The walking backwards on the treadmill is a staple for bullet proofing my knee. I still have allot of new exercises to post here.

    More slant board shenanigans:




    Walking backwards on turned off treadmill (its basically mimicking a sled pull)(skip to 3:20):



    Make sure the knees are going over the toes!
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  6. #6996
    Endorphin Junkie dopamine72's Avatar
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    Worked up to an easy 365 deadlift today with perfect form. Body weight is 190 and I'm pretty damn shredded with abs. Did allot of other work but I'll post the most important stuff I did:

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  7. #6997
    weigh, not measure mtnmama's Avatar
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    Originally Posted by dopamine72 View Post
    Worked up to an easy 365 deadlift today with perfect form. Body weight is 190 and I'm pretty damn shredded with abs. Did allot of other work but I'll post the most important stuff I did:

    i love when others post about ATG and knees over toes guy!!! mark bell is genius in my book and all of this bulletproofing work will definitely serve us in the long run!

    rock on
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  8. #6998
    Registered User im2manly's Avatar
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    Originally Posted by dopamine72 View Post
    Hell yeah brother!!!

    I'm glad to hear your knee is better too, its incredible what all of these special exercises can do. Did you get a slant board? And have you tried walking backwards on a treadmill turned off? The walking backwards on the treadmill is a staple for bullet proofing my knee. I still have allot of new exercises to post here.

    More slant board shenanigans:

    [youtube]8bPhDRrl3Sk[/youtu be]


    Walking backwards on turned off treadmill (its basically mimicking a sled pull)(skip to 3:20):

    [youtube]VLvKhWhNK2s[/yout ube]

    Make sure the knees are going over the toes!
    I havent made the slant board but it's on my list of things to do. I'll try the treadmill thing as well
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  9. #6999
    Endorphin Junkie dopamine72's Avatar
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    Weighed in @ 189 this morning and I'm pretty sore from yesterdays workout

    Put on my vibrams and started the treadmill


    Walked 1/2 a mile backwards
    Walked 1/2 a mile forwards
    Ran 1 mile in exactly 10 minutes (easiest its ever been in years could have gone faster)
    Sprinted around 1/6 of a mile
    Walked another 1/2 mile for cool down

    (splashed treadmill with much sweat)

    The point of vibrams is to allow your toes to spread out for a more natural foot position/run. Allot of shoes squeeze your toes together possibly causing a callapsed arch and knee pain/issues. I really wish I knew this long ago, I already notice my feet/ankles are getting extremely strong and my balance, stability, athleticism is improving more and more.

    Originally Posted by mtnmama View Post
    i love when others post about ATG and knees over toes guy!!! mark bell is genius in my book and all of this bulletproofing work will definitely serve us in the long run!
    rock on
    100% agreed, absolutely! Thanks!
    Originally Posted by im2manly View Post
    I havent made the slant board but it's on my list of things to do. I'll try the treadmill thing as well
    The walking backwards is a must. Tendons barely get any blood flow to them which is one reason why it can take so long to recover. Walking backwards gets an extreme amount of blood flow to the knee and you should feel it starting to heal almost immediately, at least that's how it worked with me.
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  10. #7000
    Endorphin Junkie dopamine72's Avatar
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    Every day workouts, body weight 195

    Ran a 9:27 mile today w/ lots of walking/backwards walking before and after, starting to run backwards too. If you aren't going backwards you're doing it wrong. Same thing with nordic curls.

    Too lazy to post all lifting its allot
    Journal: https://forum.bodybuilding.com/showthread.php?t=139898123&page=227
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  11. #7001
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    Originally Posted by Rio4real View Post
    Thought You Guys Might Be Interested In My First of Many Bodybuilding For:
    Check Out My E-book "Bodybuilding For Busy People" PDF & Video Link


    Much Love,
    Rio4real
    thank you bro
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  12. #7002
    Endorphin Junkie dopamine72's Avatar
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    Hundreds off stitches , 5 min concussion teeth knocked out

    feel got the IQ of a fish

    Wasn't even my fault the tire decided to come off on my e-bike @ 40+ mph and face plant
    tried post a pic

    it ain't that painful no broken bones!

    much love
    Last edited by dopamine72; 10-12-2021 at 11:19 AM.
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  13. #7003
    weigh, not measure mtnmama's Avatar
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    Originally Posted by dopamine72 View Post
    Hundreds off stitches , 5 min concussion teeth knocked out

    feel got the IQ of a fish

    Wasn't even my fault the tire decided to come off on my e-bike @ 40+ mph and face plant
    tried post a pic

    it ain't that painful no broken bones!

    much love
    fu45 dude! glad you are mostly ok - sucks! take some rest time - srsly - heal better that way.
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  14. #7004
    Endorphin Junkie dopamine72's Avatar
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    Originally Posted by mtnmama View Post
    fu45 dude! glad you are mostly ok - sucks! take some rest time - srsly - heal better that way.
    Thank you, started a go fund me if anyone feels like helping out:

    https://gofund.me/0da9e91c
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  15. #7005
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    Originally Posted by dopamine72 View Post
    Hundreds off stitches , 5 min concussion teeth knocked out

    feel got the IQ of a fish

    Wasn't even my fault the tire decided to come off on my e-bike @ 40+ mph and face plant
    tried post a pic

    it ain't that painful no broken bones!

    much love
    Wow Really hope your okay man, Super sucks to hit the pavement like that. Anyway unblocked you and decided to come check out your journal for the first time because you are a friend of Woody's and have to say your young but I respect commitment and dedication, Solid journal dude.

    Get well and get back at it..
    I am now on the road to 64 yrs old, a Conservative, Trump Loving Anti Abortion Christian Man, I lift heavy ass weight without the use of DRUGS or TRT or any unnatural assistance, And I Own and Support Gun Ownership rights.

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    My Current Bench Max 300 / Squat 305, 317 assisted / dead 325
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