The Benefits of High Exercise Selection

[@AlexLeonidas]

YO DUDES, I will probably do a live stream later on today! When my channel reaches 50k subscribers this is when it will happen. I will answer all questions and chill with you guys for a good 2-3 hours so look forward to it.

[@tommyguglielmo1194]

AlphaDestiny nice. about to hit the gym, wait for me! haha

[@thiccbrah]

Bruh weren't you at 30k last month? Your channel is finally blowing up, congratulations!

[@gustavolealgomes5448]

You deserve man, conglatulations!

[@xavierhassell8594]

it's great to see someone who's is honest about working out and training hard in the gym you see too many people who try to do it the easy way keep it up

[@dylanbergfitness2971]

looking forward to it bro, your channel has really grown, great job

[@RDR12344]

I'm so glad I found this KZbin channel I was actually going to quit lifting was that guy who did splits all the time and tried to train like the pros got nowhere started doing naturally enhanced and it is the best thing that ever happened to me thank you Alex for changing the fitness industry and my life

[@andreasrasmussen6362]

s s me too plateu for 1,5 years

[@AlexLeonidas]

I'm a massive fan of the classical lifts and have set upon very high standards for all of you guys. However, this doesn't mean you should live solely to do these exercises. I believe you must have a multitude of special exercises and focus on general strength, because it will allow you to break through muscle and strength plateaus, prevent injuries from occurring/muscular imbalances, will override the biological law of accommodation, will make your training more fun, and a whole host of other reasons. In this video I provide a very brief discussion on the topic, nothing too complicated.

[@JBy-bp1wh]

Would this be a poistive side of brosplits where high exercise selection is used to "shock" the muscle? Is the strength carryover is a bit ruined due to all the exercises being done in the same workout instead of spreading it out?

[@ak47ava]

bro splits are garbage. mix it up, to get variety, you can train your body parts 3 to 4 times a week easily.

[@geetambaishya4476]

AlphaDestiny my gym trainer says we should only do deadlifts twice in a month. If one week we do deadlift then the next week we shouldn't do deadlift as our back will be sore. What do you think?

[@mnikhk]

yan kashyap Thats a common trend unfortunately worldwide atleast in india from my experience ppl even with years of experience are scared of deadlifts,they do it as a begginer , get injured and believe its not good to do deadlift.Once you get the form right,some ppl can deadlift or do variations of it nearly everyday or atleast once a week.

[@mnikhk]

J B Its positive side,but negative side is ppl are doing mostly shit form,high volume,no intensity,no planning, etc.

[@tawbinho_playz_destiny2624]

Halfway to 100k, damn Alex, you've grown so much. At this rate you'll be a youtube celebrity in no time. I can smell it. Only difference is you're raw and real, that's why we freaking love you bro. You read it here first.

[@AlexLeonidas]

Much love brother

[@ak47ava]

Have my babies bro. have my babies ;)

[@BTechTalk]

Alex, I love the stuff you put out, was just wondering if you could make a video / guide on how to lose the excess body fat, that was gained during bulking, without getting weak as fuck and losing most of your muscle and strenght, talking about diet and training, that's the only thing I'm still confused about. How to get leaner without losing a bunch of strenght and size.

[@AlexLeonidas]

Will do brother

[@meocats]

outalpha.com/recomp

[@zzz-jj6zh]

BTechTalk Sprints after working out. Look at football players and sprinters.

[@robertpaluba163]

I second that. I cut twice and both times I leaned down nicely but my bench and OHP went to shit and it took months to get it back to the old level (without gaining back too much weight).

[@BTechTalk]

Robert Paluba Exactly my point, the exact same thing happend to me.

[@shelg.9784]

Man I have been watching your videos from you just started out and I must say, this channel is a goldmine. I have been following a linear approach to lifting all this time and and had found that it got stupid boring after a while and progress eventually got slow as shit. I have been trying concurrent periodization with higher exercise selection and rotation for the past month and the results are FANTASTIC. Haven't done a strict bench press, squat, deadlift or OHP in weeks and I know for a fact that they are now stronger. I feel like a newbie again making strength gains and looking forward to every training session. Only regret is not trying this method sooner. Concurrent training is the shit! Awesome work Alex!

[@AlexLeonidas]

That's what's up Sheldon!!

[@user-wf6xd3db4i]

Alex I wanted to let you know how much I appreciate your work. Even though you may not be as knowledgeable as others in the science(you still are knowledgeable), you still speak through experience and give info that actually has worked for many people. You actually give the best info because you have actually studied strong arm wrestlers, strongman, etc, basically people who are actually strong and you have helped me tremendously. And your novice program is amazing too. My 1rm for squat and conventional deadlift went up 50 lbs 1 month on ur program and I'm only 15, that is proof your work is great. Thank you!

[@JDWALLACE23]

Your beard is growing almost as fast as your channel haha Most raw and real channel on KZbin keep it up Alex, congrats on 50k

[@brunolalli4089]

Congrats on 50k man! Alpha AF! 100k on its way!!!!

[@jonatannilsson90]

best god damn channel right now for sure. always informative and inspiring without bro science logic

[@ThePitPony]

The conjugate method is designed for fairly advanced lifters,it won't really help lifters who's top deadlift is 225,they need to be intermediate at least because technique is always a factor and not doing an exercise (for a less than intermediate lifter) will not help ingrain that technique.

[@bugrapehlivan4134]

You are golden man! Because of NE I'm making PR every single time I go to gym and with all exercises. Both volume and intensity day. Feels amazing! Thank you 100000 time boss!

[@AlexLeonidas]

Happy for you Bugra!

[@adityavekariya8693]

Bro been here since 2014 u will soon have 100k this year, years of consistency has given u results ...

[@vukjovanovic2862]

literally the best and the most underrated chanel on yt,you deserve so much more alex and youll get it soon i hope.Wish you all the best,keep doing amazing work!

[@TAIRONR]

50k man, god damn! I still remember the old days bro... Im a below 2k sub, fucking great to see you expend that fast now! Keep it up brother!

[@marcus8442]

favorite youtuber atm. I can honesly say you changed my upper back/ traps forever. Rack pulls are really that secret sauce for a good upper body. keep it up big dawg.

[@murilolua2203]

Alex, I know this is not the style you training in, but could you dedicate a video to explaining the style that Eric from Metal n Iron uses and how to manage recovery while doing it?

[@buckobucko3938]

Murilo Lua That'd be great.

[@infinteuniverse]

I like that. When you think you know everything that's when you stop improving. Be open minded to try everything and learn from anyone.

[@Mman180]

50k subs!! Congrats bro you earned it

[@TheGoldenPower_]

One of the coolest parts of NE was reading the chapter detailing exercise selection. You crammed a fuck ton of lifts in the book to choose from, it's like Christmas.

[@genogains3126]

I am a powerlifter, but I think I can still use this concept i.e. Week 1 Standard Bench, Week 2 Decline Bench, Week 3 Incline Bench, Week 4 Reverse Grip Bench.

[@johny.3400]

How was it going for u?

[@shittofit3465]

Congrats on 50k!!!! glad to be one!

[@Zodarro]

this cannel is growing so fast , it gets like 1 sub per minute

[@iiNeedSkins]

50 k coming soon man, legit felt like you only hit 10 K a few months ago!

[@alexmora2342]

Cosmic Ape for real his channel skyrocketed

[@bullettomy7thheart]

Your channel is exploding bro, keep it up. 100k before the end of the year

[@ComradeX]

I agree with what you say about the benefits of high exercise selection, especially for general strength purposes (as this, basically, is the whole point of "general" strength - be strong always and in a variety of movements or "feats of strength", like the strongmen of days past), but on the other hand, one can go a very long way on specificity, as the principle of specificity does stand true over time. One can look at some of out strongest brothers in the iron game - Olympic weightlifters, strongmen and powerlifters. Their sports dictate specificity for quite a narrow set of movements \ exercises and maybe a handful of major assistance movements (like back & front squats for weightlifters), but these guys are still immensely strong, powerful and muscular.

[@WorldOfLulz]

100 subs away from 50k and I've followed you since around 2k (subbed at 6k).. It's pretty inspiring to be honest.

[@stelliumeleven2889]

This is especially true for Naturals. Good video Alex!

[@robroy8489]

Wow, 50k subs. I think I remember seeing your subs not too long ago around 5k. Congrats! Great channel.

[@dojajkox]

Calisthenics sounds perfect for switching variations. I am only not doing it to prevent excessive DOMS. How do you avoid that with high exercise selection? My biggest variation rotation is between chin ups and pull ups.

[@ABCOLOGY]

To a weird individual like me, front squats and olympic back squats develop my hamstrings more than my quads. It was not much of a issue until my split jerk and clean has a pretty big gap. I was not able to split jerk as much weight or more than my clean due to weak quads. After few gym sessions of experimenting, I shortlisted a few exercises that work my quads and they are jerk drive, jerk dip, behind the back deadlift, sumo deadlift.

[@HammerBlow500]

I'm running your novice program but I'm really eager to check out Naturally Enhanced because of the high exercise selection. 😁

[@thiccbrah]

Congrats on 50k brother!

[@ussfrhni8085]

Great video bro!

[@nicklalli9661]

CONGRATS ON 50K mannn!!!!!!! Alpha af! 100k on its way

[@JuliusCaesar103]

as always, your information is highly valued and valuable. Keep it up

[@unknown-user07299]

Alex could you do a video on gym etiquette like the small shit people don't talk about?

[@Seek.Failure]

man this is so true i was stuck on 325 flat bench, so i did dips and incline for 2 weeks and hit 325 for 2

[@wiknertraining6396]

Cheat rows built my back to what you see in the picture. Really helped alot! Trying out rack pull and behind the back rack pulls now and cheating shrugs. Gonna be intresting!

[@minecraftlord568]

If you are ectomorph and struggle to put muscle on you need to track your lifts to make sure you're getting progressive overload. How can you diligently track if you're changing exercises every week? This advice only works for good genes

[@altuber99_athlete]

I want to have higher exercise selection and more muscle (fat is allowed), but I'm still learning the main moves.

[@ak47ava]

The classical lifts like bench squat and deadlifts are just the base for everyone to follow. after that as you get more advanced then you should add more variety to those, but those should never be stopped.

[@DiscipleLoyal]

Glad I watched this video, I definitely appreciate the above average informative videos way better than the same old shit everyone else keeps posting, I watch maybe 30 fitness related videos a day and you are one of the few who talks about shit that actually works without all that extra bullshit

[@problematic7993]

How do I improve my genetics?

[@gustavolealgomes5448]

problematic Steroids..

[@joelscb]

problematic go back in time and tell your mom not to smoke when she's pregnant with you

[@illman3006]

i always loved doing a lot of different exercises, just because i get tired if i do the same shit every week. trying new things keeps it interesting, its fun learning new movements and getting strong at them.

[@guus1620]

I never use the standard bench deadlift or squats, and my gainz are great

[@filipleindl9888]

Almost 50k m8, gettin there today 100%!

[@RDA8191]

I notice it's a lot of newbie lifters that go around saying "you must squat, deadlift, bench press". They think it makes them sound like more of a veteran if they parrot that shit. You can completely eliminate all three of those lifts and still build a great physique

[@MC-qd2yv]

High exercise selection is good when they’re very similar movement (going from front to back squat or push up to diamond push up or pull up to chin up but not when it’s too high !

[@NoLimitsLi]

But how do you balance this with the principle of specificity? If there is too much variation there must be downfalls as well, it seems the balance lies in programming waves

[@silatguy]

this is a pretty good idea. I have a friend on facebook who used to own his own powerlifting gym in the 80's and he got to a bench in the low to mid 500's. I ask him what he did to get there and he said he only benched about once every 5 months to test his max, otherwise he would do heavy close grip, tons of tricep work like weighted dips, bench dips, overhead extensions. He also deadlifted 600 for high reps like 15-20

[@AlexLeonidas]

Smart man

[@Bull3tzCF]

bro 50k subs gonna happen already thats nuts!

[@ricangelotacdol6685]

Please do pull up video and accessory exercises. i think it is a big factor for overall strength. i started training with the big lifts when im still fat. Even if 350 dl 225bench now. i cant still do strict pull ups because its not included on my beginner workout before same as dips. right now im starting weighted dips. and want also to do it on pull ups but my pulluop strength and skill is so poor. please do video for us who started as skinny fat who cant do pull ups. thanks

[@GabeJohansson]

I prefer weighted hyperextensions to deadlifts, but since I haven't hit 405 yet (sadly after 4+ years of training) I keep pushing. I'll probably cut the lift after I finally hit it lol

[@stelliumeleven2889]

What's your opinion on Bob Hoffman's Functional Isotonic Contraction Overload System. It's basically Applying the same philosophy as rack pulls (partial deadlift with maximal contraction) but on all pulls, squats, presses. The program outlined by Bill March (first Olympic Weightlifter to utilize this) was doing rack pulls every day, pins squat partials, and pressing partials in one session daily, would take one day off on Friday, then do the full ROM classical lift on the weekend. You say the traps are built with the rack pull by stretching the traps. But isn't it the opposite? That you are actually applying maximum concentric overload to the movement, which yeilds such amazing strength/size gains? I know my shoulders are starting to grow a lot faster now by overloading my lock out in the OHP. My OHP 1RM is 140 pounds, and my OHP partial is 300# for a 12 second hold. What are your thoughts? Is it really the stretch? Or is it the fact your are applying maximal isotonic contraction to the muscle? ditillo2.blogspot.ca/2011/01/overload-power-system-bill-march.html

[@dixonvmusic2737]

Hey Alex, I've been running a program for about a year now and i don't think it's working. I'm thinking about trying one of your programs. Which one do you suggest? Ive been training for about 4 years.

[@omarkelleher1697]

Alex keep putting out great content and preaching the naturally enhanced philosophy! Your channel is going to blow up this year, you will reach 100k subs no doubt keep up the great work - big fan from Ireland 👍

[@ismail7409]

50000 subs finally congratz bro

[@dylanbergfitness2971]

congrats on 50,000 subs man. High exercise selection isn't all that its cracked out too be. You have to realize that, yes, louie simmons is probably the number one person who preaches concurrent periodization and high exercise selection, but his trainers are all elite, and on massive amounts of drugs, and the big one here, they do "equipped lifting", every single one of them also has to be invited to train at west side. If your not benching at least 400-500lbs you wont get asked. You have to already be world class or very elite to even be considered. Rotating exercises for a raw lifter doesn't work. Rotating exercises will work if your not "specializing" in becoming great at a few lifts, and you want to be average at numerous different exercises. You only have so much energy and so much recovery ability. It has been proven that smaller muscle groups recover in 24-36 hours and can be hit again. By you only training 2 days a week with a volume day and intensity day, your not following some of the main principles of programming. 1) not enough frequency 2) fatigue management 3) phase potentiation. As for building strength, doing 1-3 rep ranges at 90%+ really doesn't do a whole lot for building strength, its good for showing and proving strength, but not that good for building strength.

[@youngplies772]

alpha destiny channels growing bro

[@jelloshaha]

what do you think of my exercise selection for upping my squats? 1. Trap Bar DL 2. Rack pull 3. Push Press 4. Jumping Jacks (Just the bottom portion)

[@KWABOTY]

jelloshaha just rotate box squats, zercher squats and squats with bands

[@AlexLeonidas]

I don't think it will help your squat much to be honest, it's not specific enough

[@alejandrogangotena9033]

My greatest problem with using greater exercise selection is I get too scared on going down on other stuff cause I try to stay away from failure, and its easy to see if I am progressing by using the same lift. If I had to wait 3 weeks to go back to the same lift, then I dont know it till those 3 weeks have passed if I became stronger or not.

[@AlexLeonidas]

If the new exercises were specific to the main lift and your volume/intensity was properly managed, there is no reason why your strength should regress. It should increase automatically. The only way you can fuck this up is if the movements you are choosing do NOT address your individual weaknesses, are not specific, or you are doing something wrong with the volume/intensity.

[@alejandrogangotena9033]

I do am afraid of failing the volume / intensity, thats why it worries me. In a way I d be way more calmed if I did stuff to failure, but I dont like to train that way anymore. I am thinking on adding variety though. A lot because of your vids, I do think it can help me a lot. Maybe just by adding variety to my workouts in the same week, but then repeating those in the same order next week. That way I can see if I am progressing.

[@AlexLeonidas]

Yeah start slow, once you push past that mental barrier you'll be making epic gains.

[@alejandrogangotena9033]

thanks a lot for replying man, long time follower. :)

[@thechairman74]

Yeah I think this is one of the biggest issues that the bro mentality has caused in strength training, and that is going to failure as an indication of if you did enough. Failure is easy, if you failed, you failed. But stopping short, which is actually better, you feel that you didn't do enough.

[@alexandrefalardeau678]

Really good information here Alex!!

[@primet2830]

facts and the classical lifts may not even fit your anthropometry. do what you can progressively get stronger at.

[@AlexLeonidas]

Very good point

[@knifetricks4373]

high exersize selection is the best thing i ever included to my training, high exersize selection is high quality gains

[@cghul7315]

Should I mix up your novice program with some of your full body workouts so I don't get bored

[@meocats]

ever switched to a variation where you're automatically plateaued because its too similar or whatever?

[@AlexLeonidas]

Yeah that's happened

[@pajenn2387]

Whats your Wilks? I appreciate the point you are making and your content in general, but for better or worse we are a point in time where the big three are used to judge and compare your ability to gain and/or program for strength, so I'd like to see you do those every 3 or 6 months or so, just to verify whether or not your type of programming really does carry over to the big three and how well.

[@AlexLeonidas]

I am not a powerlifter bro. Although if I did compete I would probably do so at an elite level. At any rate just look at the Westside Barbell Club, that is all the proof you need to show the concurrent works.

[@pajenn2387]

I believe concurrent works, but I'd still like to see you do the big three or at least versions of them at your own mock meet (preferably every 6 months at least). Just do a Zercher squat, reverse grip paused bench and behind the back deadlift, for example. What's the big deal?

[@mariokrizman4924]

Hey Alex, I am 16yrs old track and field athlete (for about 6 months now) and my strenght standarts increased a lot. I went from 265lbs ATG Squat to 352lbs, 210lbs Bench to 231lbs, and Snatch from 130lbs to 165 lbs. My height is 6.1ft and 183 lbs. The first couple of months I noticed some great athletics gains(sprinting, jumping) but now I don't progress such as I want. I think that the cause for that is minimalistic training and low exercise selection. I have weight training twice a week and I do the same exercises with same rep ranges over and over again. Those exercises are Squat(2 warmup sets and then 3*3 with 90 percent 1RM) Bench and Snatch ( 2 warmup sets and then 3*3 with 90 percent 1RM) What do you think what exercises would you put out or switch to increase athletics performance and add numbers on my lifts(beside that the duration of training will least the same) + Do you think is possible to build up squat from 350 to 440lbs in 2 months of training from my perspective? Hope for the answer and good luck to you sir Alpha ;)

[@14dodo14]

you mentioned that with concurrent, volume and intensity is maintained, but I can see in your Jeff Seid Body program that volume and intensity changes?

[@skywalker2402]

Hey, it'd be great if you made a vido or more videos about what are the best exercises that we can use in concurrrent šeriodization as special lifts to increase classical movements like bench,dead,squat,barbell row, dip,pull up and even for isolation movements like skull crushers and barbell curls

[@veerex1546]

I'm a novice...and I've been confused on what concurrent training actually is. I hear Alex talk about it in all of his videos but I still don't get it. Can anyone please explain what concurrent training is?

[@monsterbarbell8306]

Your principles are some what similar to my favourite principles of training taught to me By Dante and Scott (DC Training)..funny thing about principles Is that there is no guess work and training becomes incredibly simple.

[@NeuroLifting]

It is also good because you always get new PRs... great for motivation.

[@AlexLeonidas]

Absolutely, you rarely fail weights this way

[@robbiewatson1577]

Totally agree with you on the boring aspect of the big 3, way way more fun and interesting to spread that focus into other exercises, what's wrong or stupid about getting strong as fuck at z-press or something, it's equally, if not more impressive, like you say, what is so special about those 3 particular lifts anyway...it's all arbitrary

[@thechairman74]

Robbie Watson My z press is getting almost as good as my OHP. I did Z press off pin around my nose level for single at 100. Last week did standing ohp, single of 105.

[@JamesSmith-di4mc]

hey do a band 101 video i would like to know what bands you have just show us the stuff man

[@warhorde5268]

Yo Alex I need your take on this, i am doing 20 rep dumbbell presses. My second set i cant reach 20 reps with the same weight. Should i: *use the same weight and do 15 reps and then 12 reps etc... *Lower the weight and do 20 reps.

[@AlexLeonidas]

Both options work

[@bronson1269]

Yo Alex, I know you said change movements frequently. What if I just had all the movements in 1 week? Instead of focusing on bench 1 week, than incline next, than decline after that. What if I had regular bench monday, incline wednesday and decline friday. Is that the same as doing flat bench 3x a week than the next incline 3x a week, etc?

[@AlexLeonidas]

That definitely works, but you still need to rotate the variations every 1-3 weeks. In your case exercise selection will be tripled, that's all.

[@ultimatemokkel9565]

omar is mentioning the same concept with his some videos with jeremy hemilton. anyways, your high exercise selection WORKS!

[@YungJeezzy]

You need to do a collab with Theswolefessor

[@parkerbooker4309]

Hey man, just found you on KZbin a few days ago and you're a huge motivation to me. I'm 16 and I'm 5'5'' so I always bust my ass in the gym. I plan to get big since I can't get any taller. I'd like to have a full on conversation with you some time. Write a book or something.

[@masewear7805]

How many rotations/exercises would you do of each movement? for example bench press week 1, incline week 2, closed press week 3, would 3 movements be fine, one each week or is more better?

[@shoaibamin12]

Bro you used a word something like "Biological overcomedatio" at 7:26 of the video timeline..... what is that word... could you please spell it out ?

[@AlexLeonidas]

biological law of accommodation

[@KrazyGames21]

here before 10k crew checking in

[@auz2430]

This is orientated more towards intermediate and advanced lifters right? Been following your novice program and my PR's on compound lifts have been sky rocketing but I shouldn't be doing a bunch of accessory lifts. Right?

[@ignacioperez2338]

A question that will benefit the majority of students. I sit 12 hours a day because of all my classes and the study, and the only days I can go to the gym are 4 days in a row. What do you recommend doing? I am trying to sit less but is difficult.

[@thechairman74]

Ignacio Perez He'd tell you do 2 day a week full body. On your first day off, train that day, do some GPP if possible on that day. The next two days, do GPP, train neck, do your soft tissue work. The fourth day, train again, this day would be your intensity day. Then the rest of the days, if possible, you can find a little time, do a lot of walking, stretching, some light calisthenics.

[@AlexLeonidas]

lol you're the man Jeffrey :) I'd also add that to stand up every 30-60 minutes just to get rid of some of the tightness. I'd also day mobility work should be done every single day.

[@stefanfreestylez]

good advice been doin so many things you say in your videos for years just found this channel def subbed👌 keep it up dude great content

[@arber124]

Is it better to have 4 sets for all 7 exercises per training day( 28 sets in total), or 3 sets for all 9 exercises per training day (27 sets in total)

[@AlexLeonidas]

Whatever you prefer, the workload is pretty similar

[@qaisjaan9491]

Notification SQUAD!

[@noelperalta8839]

bro a question for your q&a ..i lift heavy i get stretch marks on my chest and shoulder why is that??and 2nd question why you never talk about what kind of work do you?or you stay home all day?

[@ChocolateVideoss]

make a video with squats please

[@AaronANZ]

can someone explain what concurrent training is when he mentions it in the video?

[@theogbeaner4228]

hey bro have you try to do the army pt test for basic training

[@1991jpjp]

Yo Alex Steve Shaw made a vid about you Good to see your name coming around.

[@eissaibrahim31]

i want to loose some waist fat.. and i weigh around 67kgs 170Cm ... but whenever i loose waist fat.. my arms and other muscle groups shrink up what shuld i do?

[@eissaibrahim31]

also keep in mind.... i am following ur novice program... getting stronger as well

[@NastyyNick]

Hey alex i am a novice lifter at the age of 17. Im 5'7 weighing 158lbs with short arms and short femurs like you. I currently have a 185 bench, 335 deadlift, 285 squat, 405 rack pull below the knee, 135 barbell overhead presss. I really want to to see some explosive strength gains working out 3 times a week, i currently do a split. What is the most optimal way to do this?

[@amberland7491]

Morning sir, im a fan from malaysia. Im 15 and small asf. I dont have access to a gym.what are your thoughts about calisthenics?? Full body workout? Rep and sets? Thick abs? Overload? Pls answer me tq.just give an essay if you have the time

[@jonastheviking3088]

I'm going to try to do a upper lower with intensity and volume days program. Can you give me a general rep range for volume. 10x10?

[@sethgamble5569]

You remind me of strongman Charles Rigoulot. I'm sure you know who he was.

[@theotriadafillos580]

congrats on 50k. so much deserved! i have done rack pulls and carry shit and my traps has doubled! put it on your resumee;);)