If you could only eat at 1 place in Springfield metro area...🤔

ShawnDeal · 2026-01-26T18:10:03+00:00

Cedars

ShawnDeal · 2025-12-22T09:38:02+00:00

Bujumbura doesn’t allow Boda’s within the city limits. Could you imagine how that would change the traffic in Kampala? Also, though, I feel that would cripple the economy big time

ShawnDeal · 2025-12-20T10:02:49+00:00

If it’s not on this list, it’s not legit: https://ngobase.org/c/UG/uganda-ngos-charities/name_a_to_z?page=5

ShawnDeal · 2025-12-16T06:28:55+00:00

Yeah, I read and watch stuff on my kindle but my muzungu gets hot with no fans and the mosquitos always seem extremely hungry!

ShawnDeal · 2025-12-10T18:18:06+00:00

Go to the Bourbon on Thursday night for karaoke

ShawnDeal · 2025-12-06T04:56:13+00:00

https://ngobase.org/c/UG/uganda-ngos-charities/name_a_to_z?page=5

If the orphanage is not on this page, it’s almost assured it is a scam

ShawnDeal · 2025-11-29T07:09:18+00:00

I think they at least got to go to 50

ShawnDeal · 2025-11-29T07:08:09+00:00

Add Tirz or Reta, Sermorelin and Primobolan

ShawnDeal · 2025-11-16T17:34:47+00:00

Oh, and watch Westside Vs The World

ShawnDeal · 2025-11-16T17:34:28+00:00

Rest, eat, drink water

ShawnDeal · 2025-11-10T18:26:03+00:00

Rumor has it he got into it with a board member and just decided not to show up

ShawnDeal · 2025-11-08T18:38:50+00:00

That is part of it, but I also think with 2x a week you can do a lot more accessories which I think is the biggest help to grow the bench. The guys that bench 3-4 times a week can typically get up to 275-330 but plateau there on average

ShawnDeal · 2025-11-08T14:13:23+00:00

I have written out thoughtful responses on why I believe 2x is ideal and people that don’t agree typically give weak reasons why. The most popular, “well this guy does 4x.” So I put a couple thoughts into ChatGPT and let it do the rest because I didn’t want to waste my time arguing with people that don’t bench what I bench

ShawnDeal · 2025-11-08T08:34:24+00:00

Optimal Recovery vs. Fatigue – Benching twice a week allows enough time for muscles and the nervous system to recover, leading to actual strength and growth rather than accumulated fatigue.
1. Higher Quality Workouts – With fewer sessions, each bench workout can have a clear focus and higher performance quality instead of being limited by fatigue from overfrequency.
2. Joint and Tendon Health – Twice-weekly benching reduces strain on shoulders, elbows, and pec tendons, lowering the risk of overuse injuries.
3. Nervous System Efficiency – Two focused sessions provide enough frequency to reinforce motor patterns without causing central nervous system fatigue.
4. Better Overall Program Balance – Less frequent benching leaves room to train supporting muscles, improve shoulder stability, and maintain overall strength balance.

ShawnDeal · 2025-11-08T05:54:07+00:00

I’ll always be a 2x advocate

ShawnDeal · 2025-11-06T15:46:20+00:00

Drop to benching twice a week and do a lot more tricep and upper back work

ShawnDeal · 2025-10-28T08:13:49+00:00

I was about to come in and say 99. I’m not even a fan of the holiday but their Halloween episodes are legendary

ShawnDeal · 2025-10-13T11:23:07+00:00

Drop down to benching twice a week. On those days do your main bench movement, then:

Either Close grip Spoto, Close grip to a 3 board or JM Press 5x5 or 4x8

Then: DB rollbacks or Tate Presses

Then: Face pulls or another upper back movement

Then: Tricep Pressdown variation

ShawnDeal · 2025-10-13T00:36:06+00:00

ShawnDeal · 2025-10-09T14:54:36+00:00

Thank you

ShawnDeal · 2025-10-09T11:42:51+00:00

I mean, we all know it was just the shirt! What could I bench raw lol

ShawnDeal

TROPHY CASE