ab rope crunches
alot cant remember
but 2-3 sets of all with 6-16reps
Gonna post new pics soon
i just stretch my arms and legs/back alot
it helps form the muscles, even while not in the gym
i can hear em pop (no pain tho) and i pause when i stretch
it should help man, plus its mostly mental
i always visualize myself with ronnies arms lol
Hypo u have some awesome genetics. I am really impressed with the pics u posted reguardless of weather or not it was an hour after your workout. Have confidance in your physiue and your ability to change tha physique into what ever it is u want to. U could be a damn good competitor w the right person guiding u natural or otherwise. if u put in the work u have the genetics to be great. u have to keep it under control mentally so u can do the necessary things diet training and supplementa wise and have it be second nature. I stick by what i said in this post and i really mean it man. U could be somebody in bbing but u have to do the work and want to be somebody bro.
This is a free download.
Click on the 3rd or 4th link down it says pdf next to it THINK AND GROW RICH.
The book is not about money necessarily it is about how to achieve your goals and have perfect confidance in your ability to do succeed in the things you want to succeed in bro.
follow the steps if he says write something and read it daily then DO IT! its a form of auto suggestion.