Sprints are Healthier than Distance Running.

For a 400 world record at 210 you are going to need to drop about 6 more seconds.

How much rest on 4x200 workout, and how do the times of that workout compare to your 400m race 4 days later

Pr in hack squats 455lbs for 1 rep at 6'0 and 211lbs. all natural.

https://www.youtube.com/watch?v=Rg94KXVOd7g&list=UUHwMJ-rzPVnG9DdxeK3Rnqg

ANY COMPANY, MAGAZINE, OR HUMAN PROMOTING A KNOWN STEROID USER DOESNT PROMOTE STRENGTH, THEY PROMOTE WEAKNESS..STEROIDS ARE UNHEALTHY PERIOD. THERE IS NOTHING MORE TO SAY ABOUT IT. THEREFORE IF YOU PROMOTE AN ADMITTED STEROID USER THEN YOU DONT PROMOTE HEALTH, YOU PROMOTE WEAKNESS. I GIVE ZERO RESPECT TO ANY STEROID USER OR ANY COMPANY OR MAGAZINE THAT TRIES TO GET AWAY WITH PROMOTING A KNOWN STEROID USER,, THAT GOES FOR ANY PICTURES DEPICTING A KNOWN STEROID USER.. IF YOU PROMOTE STEROIDS THEN YOU SEND OUT THE WRONG MESSAGE TO MILLIONS OF NATURAL LIFTERS.. PERIOD.. AND ON A SIDE NOTE WHY AM I THIS HOT ALL NATURALLY?

Right now im eating more whey to get hotter all naturally ... should be fun.

Posing later too. Strength shoes in basement later too all out.

Too cold to really do anything at track other than run 4.53 in 35 yards hand timed in 9lbs of clothing and 31 degrees..

Decent time for those conditions.. anytime i get around 4.10 hand time in good conditions then its a good 35 for me.

Read the message. I already gave the rest times on it..

Its 2:30 , 5:00 mins, and 2:30mins, in between them.. exact down to the second.

With a walk back across football field to starting line again. And whatever you run that 4 by 200 workout in by adding up the 200s.. thats what you will run your 400 in..

If you average 27 on all of them and went all out , ... then you will run 54 or so in 400..

Its accurate.. Thats why its the most powerful workout i have for the 400 to carry me around the track at extremely heavy body weights..

Im usually running 57, 58, or 59 all year at this heavy of a body weight.. Its not like i run 53 everytime i go out there. .. Theres only a peak 2 -4 week window of oppurtunity out of each year that i get to extreme peak condition and where im able to run that workout in good times and run a good 400 in 53...

I ran that workout in 1:47.5 or so right before i ran my 53.78... Its an accurate workout.

That last post was almost normal. Did you get some treatment?

Thank you, Gary.

I have not even seen the video as yet, but just based on the posts you are awesome. Please do not stop posting. I'm going to watch the video now. Any particular reason you chose that song by Hall and Oates - I do not think it is one of their best efforts.

Personal record on hack squats again 440 for 3 at 6'0 and 213lbs.

track workout 4 by 200, total time 2:13

42 degrees out..

Then 6 by 35 yard dashes..

last 4 were 4.16 and below.

did 4.13 too.. Best time in 2012 in 90 degree weather was 4.10

Either im becoming extremely hot and extremely powerful and should be running 3.85 in warm weather or im just able to power through the cold..

wont know until i get back to back 2 warm days to run workouts on ...

best time in 35 this year was 3.94 hand time.

hand time is accurate..

Just goes to show how hot im getting naturally..

Previous best for 3 on hack squat was 430

Right now im eating whey, listening to andy williams and pantera, and getting pumped up for my next workout, should be fun .

ate whey shake earlier dont know caloric content but know that it was alot prob 2100 calories..

Why am i this hot and this powerful all naturally? I dont get it.

It is now safe to say that i am the hottest most powerful person to ever exist naturally..

I am now 2 times as powerful as any track sprinter or distance runner.. I lifter 2 times as much as any of them.. Nobody has a 50inch all natural chest and 34 inch waist like i do.. nobody squats as much as i do.. nobody benches, deadlifts, or bicep curls anywhere near what i do at the same time training full time for track..

And i am now 2 times as fast as any powerlifter... ..

I can beat any powerlifter in a 400 meter dash

and i can beat any track sprinter or distance runner in any lift or any machine..

and im about 2 times as hot as any sprinter or any distance runner..

and im 100 percent natural.. just goes to show how powerful im getting naturally..

i am the perfect combination between the two.. I AM OFFICIALLY THE HOTTEST MOST POWERFUL BEING IN THE UNIVERSE...WOW I AM SO HOT. EATING MORE WHEY LATER.

listened to pantera 5mins alone before hack squats...

and huey lewis and the news , " power of love " before 35 yard dash all out.

Personal record on hack squats again 440 for 3 at 6'0 and 213lbs.

track workout 4 by 200, total time 2:13

42 degrees out..[VIDEO]https://www.youtube.com/watch?v=1yY_6og-M8M&list=PLMrSlpYn74p2KC1dm2ydjnJtJbw8guPDO[/VIDEO]

Then 6 by 35 yard dashes..

last 4 were 4.16 and below.

did 4.13 too.. Best time in 2012 in 90 degree weather was 4.10

Either im becoming extremely hot and extremely powerful and should be running 3.85 in warm weather or im just able to power through the cold..

wont know until i get back to back 2 warm days to run workouts on ...

best time in 35 this year was 3.94 hand time.

hand time is accurate..

Just goes to show how hot im getting naturally..

Previous best for 3 on hack squat was 430

Right now im eating whey, listening to andy williams and pantera, and getting pumped up for my next workout, should be fun .

ate whey shake earlier dont know caloric content but know that it was alot prob 2100 calories

Why am i this hot and this powerful all naturally? I dont get it.

It is now safe to say that i am the hottest most powerful person to ever exist naturally..

I am now 2 times as powerful as any track sprinter or distance runner.. I lifter 2 times as much as any of them.. Nobody has a 50inch all natural chest and 34 inch waist like i do.. nobody squats as much as i do.. nobody benches, deadlifts, or bicep curls anywhere near what i do at the same time training full time for track..

And i am now 2 times as fast as any powerlifter... ..

I can beat any powerlifter in a 400 meter dash

and i can beat any track sprinter or distance runner in any lift or any machine..

and im about 2 times as hot as any sprinter or any distance runner..

and im 100 percent natural.. just goes to show how powerful im getting naturally..

i am the perfect combination between the two.. I AM OFFICIALLY THE HOTTEST MOST POWERFUL BEING IN THE UNIVERSE...WOW I AM SO HOT. EATING MORE WHEY LATER.

listened to pantera 5mins alone before hack squats...

and huey lewis and the news , " power of love " before 35 yard dash all out.

There is no sprinter or distance runner that trains this heavy while at the same time training for track...

Thats why im the hottest and why im the healthiest.

And there is no powerlifter over 210lbs that can run a 400 meter dash this fast while at the same time training full time for powerlifting ...

Thats why i now own a superior workout program

I do a 3 a day workout on 2 days out of the week..

My workout went like this..

4 by 200 meter dash at the track.... in 42 degrees.

4 by 35 yard dashes at track all out in 42 degrees..

2 hour and 30min gym lift ,, did 4 sets of 3 reps on everything.. FULL BODY WORKOUT on both days at the gym..

then did 40lb strength shoe workout with 20lb ankle weights ... takes a total of 14mins to do.. bounding and jumping... half of it with the weights... and the other half without the weights.. ... On other days ill do 55 yard hill sprints only 2 of them with 40lbs vest..

Notice how everything is short and intense? See that? Thats called all natural power. and all natural smartness...

notice how i listen to pantera, 80s music, and techno and trance, and christmas music while doing everything? Just goes to show i know exactly what im doing and exactly what im talking about.

after the strength shoe workout i do a resistance band and reistance tube workout for hips and butt... its short,, takes about 10mins to do..

then after that i do quick abs.. takes about a min to do..

and then i do 30-40lbs straight leg dumbell raises to work upper hips and thighs...takes about 3mins to do.. Really intense and really shot... Other than the gym workout which is 2:30mins...

Notice how i dont do any jogging?

Thats because any type of distance running will prohibit protein synthesis within the muscle fibers thus making them weaker and weaker...

brb listening to more pantera and christmas music, should be fun...

THere is no track athlete that can match my power and hotness in the gym at the same time training for track,, because no sprinter or distance runner trains this heavy at the same time..

For track athletes 120lbs to 199lbs, yeah they might be faster at me at the track but are they this hot? No.

Are they this powerful in the gym at the same time while training for track? No.

Now with powerlifters.. yeah some of them might be stronger than me at my exact height and between 210-220lbs,,Some of them do steroids to get that strong...

but can they run a 400 meter dash in 53 seconds at the same time while in heavy training for powerlifting?

No they cant..

This is why i AM THE PERFECT COMBINATION OF THE TWO.. I OWN THE TOUGHEST WORKOUT PROGRAM ON THE PLANET..

AND ITS ALSO THE SMARTEST ONE TOO..

I know exactly what sequence of events to take to get even hotter, stronger, and more powerful..

I know exactly what rest times ,,, days to lift, what to eat, and sets, reps, weight, etc to do to get HOTTER>

That is why i am the fittest, most powerful, and on a side note HOTTEST HUMAN IN THE UNIVERSE.

WOW..

There is nobody on earth that can match my fitness....

I AM OFFICIALLY THE FITTEST ON EARTH.

I AM OFFICIALLY THE HOTTEST ON EARTH..

AND 100 PERCENT ALL NATURAL.. WOW...

Now once we get a sunny day out im going to go tanning to get even hotter.

Hey Sir Hotness, what are you doing about your hairline?

Remember when full time meant something?

Notice how i dont need tattoos to make me look tough? Thats because i am tough.> i dont need tattoos to prove it. Notice how i refuse to allow tattoos to be a susbstitute for muscle? see that?

My iq level is infinity, my mind is a million times powerful than the most powerful mind on earth..

Notice how i everything i do i take the hardest way out possible.. Notice how when its negative 2 outside and 4 inches of snow on the ground.. That doesnt stop my all natural power.. I run through IT .. I LAUGH AT IT .. Notice how i take the hard way out in everything that i do? Notice how im natural?

NOtice how i listen to the toughest combination of music that has ever existed? Notice the results of combining christmas music, pantera, techno, trance, and andy williams? see the results? Notice the hotness?

Right now im eating more metrx whey and on natural whey to get hotter.. should be fun. IM doing more muscle fiber calculations in the basement to figure out why im this hot and why my muscle fibers are this densely compacted all naturally.. should be fun.

. I just upped my world record of hotness and just re set it again.. I just set a new WORLD RECORD FOR HOTNESS.. WOW.

Anytime any human resorts to any sort of physical violence it just goes to show that their mind is not strong enough to hold back their emotions.

Its called having the will power to be able to deal with whatever stresses life gives you.. Thats called strength...

. Anytime anyone feels the need to resort to any type of physical violence then that just goes to show how weak you really are deep down inside and how weak your mind is..

If you promote violence then you dont promote strength you promote WEAKNESS..

There is nobody on this planet that can disagree with this..

If everyone was cool wtih each other we wouldnt have any problems on earth.

Its called being cool with each other and its called never allowing yourself to escalate any situation to where there could be any physical harm done.

Period.

ITs called having mental toughness..

I'm extremely i pressed with your hotness. Anybody as hot as you should naturally have tons of women flocking around them at all times. You should post a video of this. I assume the hottest guy on the planet also has a job and a beautiful home. For some crazy reason I get the impression you live with your parents...what's up with that?

In all seriousness, your act is boring. And for God's sake, don't talk about your squats when you're doing half squats on a Smith machine!!! A Smith machine at half depth like you do equates to about 50% of the weight you could do on a real squat. congrats on being able to rip off a couple 250 lb real squats, you're awesome.

540lbs deadlifts for 4 sets of 2 reps at 6'0 and 211lbs.

100 percent natural.

https://www.youtube.com/watch?v=x6-z855dzxY

Done with broken bone in right elbow from playing baseball along time ago.. Bone never healed.. Cant even lock out my right arm and yet im still able to do this all naturally at 6'0 and 211lbs.the farthest i can lock my right arm out a total of 90 degrees is right around 74 degrees.and I dont even deadlift all the time.. I only deadlift once every two weeks.. And im still doing all these powerlifting lifts at the same time that im running my track workouts. THus if i focused on either powerlifting or track i would be better at either one, but thats the beauty of doing both at the same time.. Im weaker in the gym because of the track workouts and im slower at the track because of the gym workouts.. But yet overall i am know the hottest, most powerful, and smartest human to ever exist naturally.. Im training on both days , 2 days out of the week, in lifting and all out track sprints. I dont even take deadlifting seriously.. IM doing this on an olympic barbell too.. Thats why i put metal spacers and the 10lb plates on the inside to give it a more powerlifting bar feel.. If i did this on a deadlifting bar should get more up.. 3rd set here.. According to one rep max charts my max is 575 if i did 540 for 2 here.. But if i just did one set of 540 i could do around 6, thus giving me a projected max of 637 with a broken right elbow that wont lock out fully when i straighten my right arm.. If it werent for my right elbow then i could do about 65lbs more thus giving me a projected total of 702.. And thats just a projected total if my elbow was good and at this current weight of 211.. This is my summer weight.. in the winter ill get up to around 225lbs because i switch uup my workouts in the winter time to add more weight and more power since its too cold to be running all out anyways.. ..and add in the fact that im all natural.. If i was on steroids like alot of people are then add in 100-200lbs.. and im just going to be lenient and say that i could do 785 if i were on steroids at 211lbs.. Just goes to show that i dont take an easy way out in nothing... and staying all natural is what you call true power. Also im wearing nike air tennis shoes thats why it was alot harder to lock it out... Im not even wearing the right shoes for this.. yeah im wearing straps.. but thats because i did 4 sets of this.. So i neeed the straps to get the workout done. Why am i this hot and this powerful all naturally? i dont get it.. I listened to hall and oates " out of touch " before this .. and pantera "5mins alone" Was alot of fun had a really good time. Did 4.22 in 35 yard dash in 31 degrees, 6lbs of clothes, near all time record in conditions.. Started up my winter program of higher reps.. going to get to 225lbs or so now that its too cold to run all out outside... Im only at 211 now because of my summer time workout program of lower reps.. Eating whey right now to get hotter.. posing more later to get hotter.. I am the fittest human on the planet year round.. Nobody maintains power and speed at the track and gym year round.. I am the hottest human ever to exist.. WoW.. i am so hot.. i might have to add in a dash of andy williams the holiday season to get even hotter, more powerful and smarter.. should be fun.. more warehouse 35 yard dashes later too on concrete.. should be fun. wow im hot.

tricep extensions..

https://www.youtube.com/watch?v=4JeoLylkc1g

mental illness

Out of touch should be your theme song.

Just another typical american compensating for a lack of something, my guess: small penis syndrome or lack of affection from his dad.

Just to further the fact that i am the worlds hottest and most powerful athlete.

I am the fittest in the world.

And can back it up.

we will start with this forum

If you are a sprinter or a distance runner and you think you can lift more than me then post a video.

I can guarantee that i lift more than any sprinter or distance runner in the world that is currently in training for track or distance at the same time

If you think you can compete with me then lets see a video of what machine you did and how much you lifted.

Just goes to show i know exactly what im talking about.

I can beat any sprinter or distance runner on any machine or any gym lift..

and i can beat any powerlifter on any race from the 100-400 and especially the 400.

and the greatest thing about me is that im all natural

Notice how soft my skin looks?

Notice how i dont have shoulders that are way too big and out of proportion to the rest of my body?

notice how i dont have veins everywhere?

Just goes to show how hott i am.