The leg press, hack squats, and barbell squats should be performed in a way so that the knees do not pass over the toes at the bottom half of the movement. Foot placement is important so that the knee joint can move correctly. Face your feet in the direction that the knee is bending.

Dan demonstrates the leg press as he reps 600lbs for 20 reps.

Old pics of me at 18

Recently discovered some old pics of myself at 18. Weighed about 180lbs. Unknown body fat. Arms were not even 16inches. And I could only bench 235.

Old picture

When I met Ronnie Coleman, summer 2008. I was 18 years old. This was a few years after he retired.

Water

Aside from beer and black coffee, water is the only other beverage I consume. People ask me how much they should drink... Honestly, I don't know. Just fucking drink it. If you're thirsty you should probably drink some.

sprouts organic sriracha sauce vs. regular sriracha

I prefer the regular sriracha sauce, but last week the only store I was near was sprouts, I ask them if they had sriracha and they said yeah. However it turned out they only had the sprouts brand which is "organic," the employee told me it tasted the same as the regular. I believed him and glanced at the ingredients, seemed similar enough. But the truth is the organic sriracha contains red bell pepper and jalepeno, while the classic one contains chilli as it's main pepper. The calories and macros are almost the same, with regular sriracha having slightly more sodium and the organic having slightly more sugar <1g sugar. Also, the organic sriracha says it should be refrigerated after opening while the classic does not. That is kind of a big deal to me because I want to leave my sriracha out on the table or in the cabinet. The conclusion is stick with classic sriracha, but if you want a sweeter version of it and don't mind having to put it in the fridge, then try the organic.

These days most fat people are diet experts.

This guy is probably going to have a hard time building up his inner calf.

Calves progress in the library.

Now 16.5-16 3/4. Body fat is higher than in the last pic, but I do not seem to have actually gained much fat on my calf area.. you be the judge.

Sent from my Verizon Wireless 4G LTE Tablet

Calves jan2016

Sent from my Verizon Wireless 4G LTE Tablet

Just got under 230, he's 229lbs here and 20.3% bodyfat.

Steve today at 230lbs

Steve at 278lbs

Unbelievable?

This is big Steve right before I met him, weighing 325lbs. I don't even recognize him lol

Arms training? What's this?

Even to this day some people think I don't know what I'm doing when it comes to arm training, even after they've seen how big my arms are in pictures and in person lol. Even after I trained them and they gained at least a solid half inch on theirs with minimal work and being a wimp. Then after that they start saying I don't know what I'm doing? Lol. They criticize the form I use when it's the same form they used to get their arms bigger lol. I don't understand this logic.

I think if something works then don't change it. And if you do change it, make sure that way is actually better before you say the original way doesn't work. Btw my arms at their biggest were 17 and 1/4 inches pumped, I was lean too. Now days, I don't even train them and they usually are no smaller then 16 and 1/4in cold.

Old pic of Steven

160lbs. October 2015

Steven at 170lbs

My STAR clients

Steven in the gray and Big Steve in the black. Very proud of them both! They have made so much progress since I first met them, and I'm happy because I know they will keep getting better for the rest of their lives! Hopefully they don't get any cockier though lol

217lbs. 16.4% bf

Old pic of Big Steve

278lbs

Big Steve 247lbs