with that same old safe bet

…tiny penny rolling up the walls

In the theme of helping you add muscle to your body, I will be writing a number of posts that will cover options to do this. If you have been doing the same exercises and not make any gains, read these posts and pick one of them to try. I’ll guarantee you your muscles will respond. Remember, no change, no gains.

Note: If you are a beginner, these approaches are not for you. What I’m covering is more for those in the intermediate to advanced level fitness.

Not only for food

The pyramid sets. Think of the shape of a pyramid and I think you can kind of figure out how this works. The traditional pyramid set is done from the bottom up, climbing up the pyramid. You start with a higher amount of reps than you end with, typically ending with 1 rep. The reverse pyramid starts with the fewest reps first and works it’s way to finish with a larger amount of reps.

How do you do this? By changing the amount of weight you use. Here is an example of traditional pyramid sets for bench press:

Reps                      Weight

12                           160lb

10                           180lb

8                              190lb

6                              200lb

4                              210lb

2                              220lb

1                              240lb

* Each set is followed by a 90 – 120 second rest period

You may have noticed that the last set of 1 rep increased by 20lbs instead of the 10lbs. The reason I did this is because you are doing only 1 rep. Typically the maximum amount of weight you can lift for one rep is higher by percentage than if you did multiple reps. Keep in mind that the weight I used above is for example purposes only. Use the amount of weight that allows you to hit the number of reps needed keeping proper form.

If you prefer the reverse pyramid, or descending the pyramid, start with 1 rep working your way up to 12 reps.


Why do we want to include pyramids in our workout regimen? If you are someone who trains with heavy weights all the time, this allows you to still use heavy weights but it is mixed in with using lighter weights for higher reps, giving you some muscle endurance. The same goes for if you always train using high reps, this will give you the lower reps to build strength. Basically you are stimulating both slow and fast twitch muscle fibres.


Simple but intense. It may look easy on paper, but it can be intense. In the above example you are carrying out 7 sets. This is probably more than the standard 3 to 4 sets you have been doing. You will probably find yourself quite sore after a pyramid workout. Be sure to eat properly to nourish the body and be sure to get adequate rest.

Try it out and let me know what you think. Oh yeah, get ready for the added muscle and strength. One of the benefits of pyramid training.

Yours in health,







Author: darryl bennett

A certified Canfitpro personal trainer specialist, and a Yondan (4th Degree) black belt in Shorin Ryu Shorin Kan karate, training at Ferraro Karate under Sensei Stephen Ferraro. Also holding a certificate in Plant Based Nutrition from ECornell University. Fitness and health have been a big part of my life, and always will be.

1,122 thoughts on “with that same old safe bet”

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  40. Looks interesting, are there already other chapters out in Japan or is this the first there too?How is the release cycle of this in Japan?I am really interested in what is going to happen to Natsu (not Haru) – becasue of the last few scenes…

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  43. Je suis désolé de vous contredire mais les CRS ont toujours été présents lors des différentes manifestations ! Cependant, en effet ce mardi il y avait plus d’effectifs mais ils n’ont jamais été visibles lors de la manifestation. On ne peut donc pas parler de provocation! Je trouve vraiment facile de déplacer la responsabilité vers les forces de l’ordre. Vous présentez les mêmes arguments que les “hooligans” lors de certaines manifestations sportives !

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  57. Merci KunstStoff pour votre conseil. J’essaierai le restaurant. Je connais la BDR plus que vous ne l’imaginez mais pas Dresdes. Pour ce qui est de la DDR, n’oublions pas quand même que la vie y était plus dorée que dans les autres pays de l’est et qu’elle était même considérée comme la vitrine de l’est pour le monde capitaliste.Bien cordialement.

  58. Candace – Yeah, I hear you on the role of the victim. I get really annoyed about that as well. I stand up for myself, and refuse to play that role. For anyone. The viciousness is awful, but how much more awful is it to not advocate for yourself?!

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  64. L’AMER : trendy-schmendy ! Why can’t the bloody French use their own language ?C’est un principe « poussiéreux » (j’en déduis : ringard, ridicule) qui m’a fait réagir, selon vous ; toutefois vous regrettez une « invasion perfide », c’est bien ça ?Moi aussi. Mais je n’hésite pas à « tonner contre ».Scrongneugneu.

  65. Årstidene har sin sjarm alle sammen. Jeg lå i helga i telt i Sylane under en varm og stjerneklar himmel. Bare om høsten man kan oppleve slikt. Sommerlig varme med høstlig mørke :). Jeg syns du er flink til å se det positive i det hele jeg, selv om du er et sommermenneske. Det er bra. Det er så magne som bare tømmer eder og galle og klager. Men du forsøker å se frammover. Kan ikke skjønne annet enn at din holdning til "problemet" må være mye sunnere enn mange andres.

  66. je souhaiterais vous rencontrer, J’ai en esquisse la réalisation d’une toile à l’huile de 8m x 4m , exprimant l’émotion générale que nous vivons tous aujourd’hui.Rendre visible culturellement au plus grand nombre l’ idée urgente et nécessaire est possible. Je vous remercie de votre réponse.

  67. Food Lions is a Fourth Circuit case. The holding in question–one cannot circumvent 1st Amendment protection by piggybacking reputational damages on a non-reputational state tort–is based on Federal Constitutional law (i.e. the U.S. Supreme Court case Hustler v. Falwell.) There is complete diversity in the ACORN lawsuit so the defendants can seek to have it removed to the Federal District Court, which sits in the Fourth Circuit. Food Lions is binding on the Federal Distric Court. The defendant just need to remove the case to the Federal Courts.

  68. Soaos 24 octobre 2012 Yes, ça m’a fait le même effet, un jour, un instant, apres un burn-out, je me suis retrouvée au milieu de l’océan à nager dans cette immensité, après avoir navigué des heures sur un voilier, autour de moi : rien, enfin plutot tout sauf moi, si insignifiante dans ce vide éternel et infini, qu’est Dame Nature.Depuis ce jour, à chaque burn_out, je pars. Loin des vicissitudes, des tensions qui font notre quotidien, tu sais quoi faire dorénavant.

  69. i hope that you see the resounding message here is that you are not alone and that what you are feeling is very real, but also normal! your body is trying to readjust to giving birth and throwing your hormones all out of whack! rest and take each day as it comes. don’t look too far down the road….”baby” steps. i love you!

  70. I spoke with a rep at Verizon and she told me that Verizon wasn’t sending out the update and then gave me the number to Motorola. I called Motorola and they told me that it was being sent out for a soak test and it will be released to everyone within 5 to 7 days.

  71. Bro Robek, kalau anda membuka lewat browser internet di PC komputer,anda pasti bisa menyimak beberapa komen dari awal.Saya hanya menjual yang original Bro.Untuk sepatu tersebut masih ada barangnya. silakan hubungi bagian pelayanan untuk kepastian stok ukurannya.

  72. Hello dear developer,I am just the beginner of ARM.Can you please upload the project folder for demo purpose. I have build the project on the same guidelines as discussed by you. There were a lot of errors stating the header file is not found.Waiting for your reply.Thanks.

  73. Szuper a Zsoldos kritikád Balfrász. Azt mondhatnám, az ilyen kritika a mai magyar SF életben pont olyan ritka, mint a Zsoldos regényekhez hasonlítható kvalitású regény.Egy megjegyzés: nem hiszem, hogy nagyon kéne keresgélni a tíz éves hallgatás, illetve a késÅ‘i Zsoldos írások milyenségének okát. Az ember másként lát harminc évesen, és másként ötven felett. (Nekem, mint 50 felettinek ezt nyugodtan elhiheted…)Mellesleg aligha van még magyar szépíró, aki élemüvének 4/7 része Zsoldoshoz hasonlóan kiérdemelné a “klasszikus” jelzÅ‘t…Alex Bates

  74. Oh my, the yellow frock is one of my favourites ever!! I think yellow is a favourite colour of mine lately! And I don't blame Jon for getting a little distracted while you rocked that slim-fitting dress….what a babe! Not sure I could work the turban as well as you do, it looks great! XX

  75. 唐英年做財政司長時的《醫管局藥物名冊》危害了眾多香港病人的生命,被唐危害得很悲慘,缺藥和劣藥使病症變嚴重,引起不必要的嚴重副作用、醫療事故、流血不止、功能減緩、癱瘓、死亡,嚴重妨礙醫生、護士和藥劑師拯救病人,使醫療和手術更困難更複雜更長時間、行政費和看護費大幅超過正常(在沒有《醫管局藥物名冊》以前)。病人的生命和醫藥才是重大的緊急問題。唐是葡萄酒愛好者,每年買大量酒,藏很多酒,原須納重稅。唐減免酒稅,使唐逃避應繳附的大額酒稅,是「嚴重利益衝突」å’Œ「破壞政策的重大逃稅」,損害政府原有的巨大酒稅收入,政策為唐自己利益。唐扣減《醫管局用於病人的藥錢》以補償政府損失的巨大酒稅收入,補貼唐喝酒。酒稅收入是超過《醫管局藥物名冊》的藥費、行政費……å’Œ 不必要的缺藥和劣藥引起的深切複雜重症監護治療費、手術費、看護費、行政費和其他有關的費用……。唐製做醫療和財政問題、危害了眾多病人生命、是冷血殺人兇手。胡定旭《醫管局主席》是幫兇。《蒙古國》禁止煙酒商干擾國會政策,免除問題。

  76. Ok, first, Sumeria wasn’t the “first civilization” to EVER exist, it is the first civilization to have an alphabet and thus from which we have written documents. Secondly, Sumerians weren’t African, they lived in Mesopotamia (ancient Babylon, modern day Iraq).Both Africans, Asians, and whites belong to the same biological species (sapien) which evolved from the great apes of African region. Therefore, it is not crazy to assume that Africans are one of the earlier groups of humans.

  77. Классно! Хоть жителям напомнили про старые русские традиции![]madonna4ka Reply:Январь 19th, 2011 at 17:28не хочет народ веселиться,а может не когда.[]

  78. 20 juin 2012I tend not to drop a leave a response, however I read a few of the responses on this page Pourquoi rentrer Ă  la Corpo?Corpo Droit et Science Politique. I do have a couple of questions for you if you do not mind. Could it be just me or does it look as if like some of the comments look like they are written by brain dead people? And, if you are posting on additional online sites, I’d like to follow you. Could you post a list of every one of all your social sites like your Facebook page, twitter feed, or linkedin profile?  

  79. Excellente étude, très exhaustive. Et très vraie.Pour Nalbandian c’est vrai qu’il était bien parti face à Fed en 1/2 en 2006, mais derrière il y avait Nadal donc pas de titre en GC, même s’il était passé!

  80. I recently found your site through A Beautiful Mess and also saw your work in Handmade Nation. Really love your work and find it very inspiring. Love your brand name too; I’ve been making lots of paper cranes lately as a form of relaxation and am now trying to figure out what to do with them all! These movies look really interesting, especially intrigued by the first too. heard good things about the hedgehog movie!Thanks for the inspiration!

  81. Right off the bat i really do after back again from jobs are alter my personal towel. Next, we activate my own pc and hope for something different on your own site. It can be right now some form of routine, i do think. A person possest myself and also heart using your website!

  82. Jon:I show the curve above ex-Alaska. It's still not symmetric. I can't see any reasonable justification for excluding the deep GoM (obviously if you cherry pick the right subset of things, you can ultimately make it symmetric, but that's a pretty meaningless exercise).

  83. purchase Buy Urns additionally know plenty task values may be done only two modes.Incredibly, you can go to that has a obituary home.Many commemorative parlors end up with Urns for Ashes displayed or else they contain pictures you can enjoy to find out which i you prefer.Present different courses longer than one funeral bulletin, you can visitmany to determine if they also have different styles available

  84. كما أثبتوا أيضاً احتواء “الحلفا بر” على مواد “الحلفابيرول” ومواد “سيكوبترينية” وزيوت طيارة، كما يصنع منه في الوقت الحالي بعض العقاقير المتخصصة في علاج المغص وأمراض الكلي.

  85. Ross, My choice is the American Cancer Society.While it still seems odd at a speaking event that charges $1,500 a head that speakers get paid nothing, I’ll take your word for it that you will not be paid anything and I sincerely apologize for making a guilt by association claim about you at that conference.

  86. Laughing all the way – We also have about 20K of SKF that we bought last week at 115. So we are in for 20K at 115 and 20K at 104. Profits already on the 104 batch. There is some UGLY stuff going on with LEH right now. Ugly. My bets are that there is some kind of announcement after the bell.

  87. Great post. I don’t think Lifestyle Design is for Slackers. It’s only for slackers if that’s what you want, because Lifestyle Design is designing a life you WANT that WORKS. What does work mean for you?People get so hung up on Tim’s 4 Hour Work Week when they don’t pay attention to his definitions of work vs play. Instead they should be asking themselves: what works for me?.-= Andy Hayes´s last blog .. =-.

  88. Noone here is surprised (as if), quite a few are aggrieved that these tactics are employed against women. There is nothing inevitable about sexism. Just as it does not follow that because Rudd used the media to facilitate his rise that he should be subjected to a an election campaign based on, to take the closest parallel I can think of, his heart health, it doesn’t follow that Gillard should be the subject of gendered smears and insults.

  89. Il y a quelques années j’avais lu dans un article que des travaux étaient réalisés pour envoyer depuis des panneaux solaires placés en orbite de la terre de l’électricité par micro ondes.Sans doute le projet est toujours un peu fou, sans doute y a t il des dangers, sans doute les principes auront été découvert il y a 2 siècles mais cette « découverte » est peut être un pas de plus dans cette direction.Wait and see…

  90. or @trusted: or @system: to the file screws up the default indentation. E.g that’s the default indentation I get if write that without pressing any tabs (tabs appear before both braces which shouldn’t be there):@safe:void fun()    {        //caret    }

  91. I know what you mean. When I started hearing all teh news, I too was worried how that was going to effect me. I was really expecting to see some tough times, but they have yet to show up.I wonder too if we will feel it soon. I am almost inclined to say that, short of a depression or major crisis, we wont. I think as the economy starts to get better, these people stating new business online that are making money will only want to start more. And thus we will continue to get more work.Who knows though!

  92. they all look amazing!! i love the blouse shape at the very top! I bought the vogue pattern for the trousers and cape!!! Im stealing your colour idea for the cape :p it looks amazing. Youve been so busy!! My sewing machine is playing silly buggers with me and making me quite sad. Im dropping in two machines to the singer centre on tuesday with my fingers crossed!

  93. Oi, Ademir!Que bom que as informae7f5es do dusomotas foram fateis para vocea. O seu blog este1 bem bacana e agora vamos ver se criamos vergonha na cara e consolidamos as informae7f5es da faltimas viagem (estamos bem atrasados eheheh).Quem sabe um dia desses de1 certo da gente tomar um cafe9 numa dessas estradas Abrae7os e parabe9ns!Lembrane7as ao Alien .ehehehehe

  94. Sincerely, not all these guys deserve to be in this top 10 sexiest men. From this top I would keep only 2: Robert Pattison and Orlando Bloom. And maybe Taylor Lautner too. They deserve to be in the top 10 sexiest men. But the rest of them, aren’t in my opinion so sexy to be in this top.

  95. Your drive can only read DVD but can read and write on a cd…1) Will it write only audio or also video? >> It can write audio, video and data cd (al the basic stuff) you just need to be familiar with your CD writing software…2) Can I create only dvd or also vcd? >> Based on your description, you can only write vcd3) If also vcd , will I need blank vcd seperately or can create vcd out on blank dvd >> You will be only limited to writing on a CDHope this helps

  96. A proposito di foto non inedite, a Milano ho visto la bellissima mostra di Steve McCurry e c'era una foto sul 9/11 che lasciava davvero poco spazio alla fantomatica demolizione controllata con palazzi che crollano giù dritti! tra l'altro la foto è visibile sul sito della mostra alla sezione guerra.

  97. Personally, I don’t worry about this too much as long as I know I’m writing honestly and to the best of my abilities. Sure, SEO is something I definitely utilize but at the end of the day, I don’t let it overwhelm the main meat of a good article/blog post: excellent and valuable content.Thanks for sharing this!

  98. si infatti, è l'accumulo ridondante di elementi pruriginosi a caso che è un po' assurdo; riepilogando in mezzo minuto c'é: liason peccaminosa allusa tra moglie e cameriera, cameriera con divisa da cameriera sexy e giarrettiere con piedino tirato su a mostrare disponibilità, maschio guardato da cameriera che mostra disponibilità e moglie che mostra disponibilità ma ha liason con sexycameriera, enorme gabbia (gabbia!? shakira, fantasie sadomaso, dominazione etc etc), sguardi da porca/o a profusione, con addirittura dito in bocca

  99. Unfortunately we were a victim of this. Eventhough our sweet puppy seemed healthy she was a good weight there were warning signs. She smelled bad when we picked her up and then she started loosing hair. She had demodectic manger and life threatening dysplasia. She only lived to be 4 and a half months old and the person that sold had no compassion.

  100. podria ser mas interesante si Patricia hiciese este mismo video en unos 40 años… por lo demás no veo una verdadera critica y mas bien me parece que la chica queria un pretexto para mostrarse y mató 2 pájaros de un tiro: se mostró y por otro lado dió de qué hablar a intelectuales, muchos lastimados por el texto que no es pertinente con el video y que no le deberían poner atención a la “artista”

  101. “You can hear the ocean if you put this to your ear.” She put the shell to her ear and screamed. There was a hermit crab inside and it pinched her ear. She never wants to go back! LoL I know this is totally off topic but I had to tell someone!

  102. Hola el 2 de agosto tengo previsto desplazarme a Viena con mi tio para visItar la ciudad, si algun español o española residente en viena querria ganarse unas pelillas, pues no hemos contratado traslado del aeropuerto al hotel y si algun dia nos puede hacer de guia pues mejor pagar a un compatriota que las caras escursiones que nos ofertan en los hoteles, si a alguien le interesa darme un toque por email,

  103. Don Bacon says:August 11, 2012 at 9:50 amThe root cause of this immediate situation in Syria goes back to the plans of US-EU leaders in early 2011; that is when the war in Syria was cooked up.The Axis Powers will puruse this course of action to its end.They are now too committed and have no other alternative.War among Syria and Iran on one side and Turkey on the other cannot be ruled out any longer.

  104. cum recomanda si emigrantu' de mai jos de matale, n'ar trebui s'avem prea multe dileme in ceea ce'l priveste pe varanu' felicsit, pentru ca, noi, astia care nu ne uitam la dejectziile care circula p'in canalili lui, sintem, se pare, in crunta minoritate.cind or sa fie mult mai multzi aia care o sa'l prefere pe bungs bunny lui mircea badea, atunci s'ar putea sa incepem sa avem ceva sanse.

  105. No tosiaan, pottu-jauhelihavuoka on varsin lähellä mulgiputrua. Tuota tattarihommaaa täytyisi lähteä kokeilemaan, kun ei koskaan tule tehtyä tattarista mitääään. Monien kanssa on ollut siitä puhettakin, että tattarin käyttö on täällä hurjan paljon yleisempää kuin Suomessa. Esimerkiksi kaupan valmisruokatiskeissä on aina tarjolla keitettyä tattaria, jota voi vaikka lounasruokansa höysteeksi mukaan ottaa.

  106. Good website! I truly love how it is easy on my eyes and the data are well written. I am wondering how I could be notified whenever a new post has been made. I’ve subscribed to your feed which must do the trick! Have a great day! “A crime which is the crime of many none avenge.” by Lucan.

  107. Malin, your bracelet collection grabbed me the minute I visited your blog! The colors you chose are just so harmonious and very different than any I have seen in this challenge. I just love the multi-strand bracelet and the classic one you made with Mary Harding's clasp. An absolutely beautiful stack of bracelets!!

  108. Kathy, I love the sound of this story! Intriguing and page-turning. Couple that with your writing style I’ve loved so much ever since reading “Becoming Ruby” and I’m very excited to read your new book…I also think the cover is great.

  109. –’ kkk pra carro brasileiro essa altura nao serve?? ushauhasu vc mora aonde fih?? ele fez um projeto inteligente!! de acordo com nossas estradas.. o que adianta ter um carro com 3 dedos pro chao se vc nao pode rodar com o carro?? carro rebaixado passa mais tempo em oficina cuidando da suspençao do que com o dono… povo nao entende isso –’… sem contar que o povo acha que carro rebaixado tem estabilidade –’.. pelo amor de Deus povo sem noçao –’ é só pra rir essas coisas

  110. Hola Gisela te felicito por tu programa no me pierdo un sabado sin verte, sabes el sabado no me gusto como la señora Terkes le hablo a Johana san Miguel las palabras tan sarcasticas que uso fue una falta de respeto hacia la señora Johana y ella debe de respetar a ti y a tu programa la verdad es muy atrevida. chau Gisela y sigue adelante que DIOS nos bendiga a todos.

  111. `Dobry polityk potrzebuje zaplecza skladajacego sie z miesa armatniego ktore mu polemizuje uzasadniajac tym jego retoryke`. – No przecież to BEŁKOT…UÅ»YWASZ SŁÓW, KTÓRYCH TREŚĆ I ZAKRES ZNACZENIOWY SÄ„ CI ZUPEŁNIE OBCE. Tego nie można akceptować, z tym nie można polemizować… To czysty blebleizm… Jakbym czytaÅ‚ tego czubka „zmiennocieplnego”… Bez odbioru…

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  113. 3. Option: Wer mit der Preisanpassung zum 01.01.2013 nicht einverstanden ist und dennoch später weiter trainieren möchte, solltedie Preisanpassung zum 01.01.2013 widersprechen, explizit den Drehkreuzpassus nicht akzeptieren und bei Ende des alten Vertrages die neuen AGB akzeptieren.

  114. How inspiring! Thank you so much.I am embarking on some research into church, Messy Church in particular. Your words have prompted me to reflect on the research process, in particular the data collection that I will do. How can I capture the colour and vitality of Messy Church without reducing it to (grey) words on a page? Can I use photography alongside questionnaires and interviews? If so, how do I even begin to analyse such data? Lots for me to think about!

  115. ladyflanelle dit :Bon anniv !!! Je ne te suis que depuis 3 ans, mais j’ai tout lu ! Beaucoup de billets m’on fait sourire, d’autres pleurer (nouilles aussi, sans doute) et j’en ai copié plein (gateaux, déco, beauté etc…). Surtout : continue !Bon la réponse, quand même.Le(les) billet qui m’a le plus ému est celui de l’anniversaire de petitou (ou mamz’lle ou miniloup, sais plus), où tu te remémore leurs venue au monde : touchant.

  116. Phenomenal post, take a bow!The self-annihilation of the left means what if our civilization crumbles and scant resources remain?They take the gloves off – I mean *really* take the gloves off.To mindRider I would suggest that much of what the "right" does isn't right at all, they're just ruling slightly more to the right then the left. Hence they get the plaudits from conservative voters when attacked by the left in addition to maintaining a river of pork that would make the Amazon blush.

  117. and done, it comes down to two or three, bought and paid for, cash-wallowing, DINO senators. The Public Option is going to go down the garbage chute on the votes of even fewer people than the five who elected Bush in 2000. A few years back, when the Republicans held the whip hand in the Senate, we heard a lot about the "Nuclear Option" – abolishing the filibuster, an action that could be taken by majority vote. How come – apart from the fact that the Democrats, as ever, have no f-cking balls – we haven't heard a peep out of them about this approach to passing the Public Option?

  118. People, this is EXACTLY what is happening TODAY. He only changed the time to the future. The biggest challenge the we face today is to allow our minds to be emptied of the useless dreck we are taught in school to let our mind unfold in it's own time by the inner light. Sorry, I guess I just lost everybody…….We are enslaved in our minds, it's like the Matrix movies tried to portray.

  119. ordinarysparrow Thanks Dorian for this… went to Facebook and sent a message to each of the Henry Nowak, there were seven listed…also sent message to some of the listed Boyd names…Added a short note and a link to this post… hopefully that will help send the link in a direction that might find a lead…it would be so neat to find the family, know they would treasure the diary.Thanks for your intent…

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  121. Jerry –I think Gonzo worried too much about chemistry(i.e making Harvey happy). Willard should just play the guys that deserve the playing time — The competetion should be good for the team.As for RU, before making them the favorites for the Big East in 2011, lets make sure the kids all get into to schoool and are as good as the experts say. I hope Rice does not turn out to be like Gonzo, good with lesser players but unable to rise to the next level with the big boys.P.S. How is fatherhood? Is the kid toilet trained yet?

  122. dude i gotta watch it again, dude you needc to get in touch with team loyd irvin and come here to nashville and do a camp at nashville mma. solid school man. and again fuck? all you haters, I fight myself. I got respect for this dudes mad skill. get down bro.

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