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The "300" Workout

joshsgarage.typepad.com — How the stars of "300" got that Greek statue look.

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  • woody56292, on 10/12/2007, -9/+38this was on xbox live.... still digging though cause it is some amazing training.
    • joeshlub, on 10/12/2007, -3/+123I just wish it were possible to do training to this extent in your own home, or even in a gym for that matter. This is some pretty rigorous stuff that I'd definitely like to do.
    • PaulOwen, on 10/12/2007, -324/+9Another viral marketing campaign for another flop at the box office.
    • XedLos, on 10/12/2007, -2/+35Yeah i can relate same workout i do. *Flexes* Just kidding i doubt i would last a day working out like that
    • iamjames, on 10/12/2007, -58/+11reminds me of the army.... **shutters**
    • dkm201, on 10/12/2007, -10/+266"Another viral marketing campaign for another flop at the box office."

      1. You're a douchebag for abusing reply.

      2. A FLOP? A 70 million dollar weekend is a FLOP? The best-ever March debut is a flop? The third-best weekend for an R-rated movie EVER?

      You are an idiot.
      • PaulOwen, on 10/10/2007, -0/+1No, you are an idiot.

        300 never even made the top 250. $70 million on the opening weekend and then nothing, because everyone realized it was a rather bad, historically inaccurate remake of a 1959 film. You can call me a douchebag, but you're the enema water.
    • gharding, on 10/12/2007, -29/+7@paulowen:
      Yeah, $70 million the opening weekend is such a flop. (beaten!)
    • kevintmckay, on 10/12/2007, -9/+32joeshlub,

      You can do this at home

      http://www.simplefit.org/workouts.html
    • Achilles, on 10/12/2007, -0/+34Right. If my veins are not popping out as they were before, get smashed. Got it.
    • trollmode, on 10/12/2007, -3/+45@woody

      Playing xbox live won't get you a body like the guys in 300.
    • IHOLDMYPOOPIN, on 10/12/2007, -1/+16All you need for the same type of effect as all those exercises at home is: get a power rack, a 45lb olympic style bar and some plate weights.

      Tire flip = sumo deadlift...You don't need a freakin' tire. To get the added cardio of moving the tire a certain distance just do a sprint after each rep.

      You can do all the exercises you want, but those guys had to have had awesome diets to get as lean as some of them were.
    • etruscan, on 10/12/2007, -1/+15I admire the effort put in here, but perhaps the makeup department could have afforded the same sort of attention to detail. They couldn't have covered up Lena Headey's vaccination scar? They removed her tattoos - what makeup artist neglected to take out that little tidbit of 20th century?
    • fatdog789, on 10/12/2007, -6/+6I wish I could have a $70 million flop...abs like that would be nice, too, but with $70 million I could just pay some surgeon to sculpt them for me.
    • sinurgy, on 10/12/2007, -7/+2Was anyone else expecting to see a link to some high end post-image processing software?
    • dielawn, on 10/12/2007, -3/+5THANK YOUUUUUU!!!, ive been looking for a good workout...alot of the weight working ive been doing hasnt really helped
    • bigiced, on 10/12/2007, -2/+1Looks like a real approach to fitness, not just looking fit. Personally, I know that surfing is the best exercise to become fit both mentally and physically. As a bonus it's fun as hell and you don't even think of it as a "workout".
    • hottyson, on 10/12/2007, -0/+1"I just wish it were possible to do training to this extent in your own home, or even in a gym for that matter. This is some pretty rigorous stuff that I'd definitely like to do."

      There is a pretty good workout in Las Vegas NV.
      It is especially tough on Thursdays with the San Da training.
      You can find out more about it here:
      http://www.xingwei-kungfu.com/id12.html
      from http://www.xingwei-kungfu.com/
    • kisscucumber, on 10/12/2007, -3/+0catch 300 right here http://moviediggers.blogspot.com/2007/03/300.html
  • AwakeningAZ, on 10/12/2007, -106/+10This seems like hard work. Pectoral implants are probably the way to go.
    • mandarin, on 10/12/2007, -7/+110you want to get manboobs?
    • GenerousLinus, on 10/12/2007, -2/+5Ren got pectoral implants and we all know how that turned out...
      You're gonna end up with an ass-less cat.
  • Dropscience, on 10/12/2007, -35/+6Workout story, minimal diggs and comments..figures...
  • vexxefx, on 10/12/2007, -53/+6Workout? Diggers? Pfft
    • squeevey, on 10/12/2007, -4/+154How do I do this with the wii?
    • zephc, on 10/12/2007, -2/+121"How do I do this with the wii?"
      Tie a 20 lbs weight to both the wiimote and the nunchuck, and put a 50lbs weight in a backpack on your back. Now, go beat Twilight Princess in one sitting, err, standing.
    • Akaji, on 10/12/2007, -1/+10You know, zephc, that's not a bad idea. You probably would be better strapping the weights to your wrists (and doing slightly less than 20lbs each) so you don't break your controls. But seriously, that isn't a bad idea.
  • theguz4l, on 10/12/2007, -21/+10I'd work out like this if I was making millions of dollars to do it :)
  • Eric21, on 10/12/2007, -10/+40digg users can only envy..
    • JrGhoull, on 10/12/2007, -12/+20lol most can envy, but not all

      see ya at the gym, suckers! :-p
    • russianmobster, on 10/12/2007, -3/+0eric u suck!!!
  • nutsackninja, on 10/12/2007, -170/+9Most of it is genetics, the average person cannot achieve this.

    the biggest guys in the gym are usually the ones that go once a week, the smallest guys are the ones that go everyday (usually)
    • dcbebop, on 10/12/2007, -7/+99*****.
    • Panace9, on 10/12/2007, -3/+52I hope you are just a troll and not that uneducated about this subject.

      Genetics does have to do with it, you can base your training on your genetics, in that some have more Slow twitch muscle fibers (endurance fibers, responding better to higher rep ranges) and others fast twitch( responding to lower rep ranges)...others middle of the road.

      Some ectomorphs require higher caloric intake as their bodies don't extract enough nutrients and calories from their food and some endomorphs are at the opposite end of the spectrum and require lower caloric intake as they extract too many calories from their foods resulting in excess bodyfat.

    • devilspy, on 10/12/2007, -0/+32Did you even bother to read the article attached to the video? You miss the point of the article/video. It's not about size, you don't have to be big to be ripped and have some serious strength.

      "The average celebrity trainer would have trained the actors to look like Spartan Warriors - Mark Twight put the actors in 300 through workouts that would create the kind of strength and power they would need to be Spartan Warriors."
    • Endies, on 10/12/2007, -4/+33Yeah, and fat people are born fat. It's a disease, they can't change it. Right?
    • badbox, on 10/12/2007, -7/+30Anyone and everyone can get a body like that.

      People just have ***** diets and fail to alternate between weight lifting and cardio.

      Seriously, the typical unattractive fat 50 year old woman could transform herself into HOT SEXY in a year if she puts in enough effort.
    • ohmar, on 10/12/2007, -4/+9I believe that there is some truth to 'nutsackninja's thoughts. There is definitely some genetic basis to athletic ability. Is there a reason that everyone is a certain family is good at swimming, and that their cousins are good at swimming, and that their parents have the records on the board in our high school pool? Is it because they all trained more intensely than the others? possibly. But different people will respond differently to different levels of training. There is certainly a genetic basis for the results you see.
    • laceration, on 10/12/2007, -16/+7Working out is for gays and women. What are you trying to do, get you tummy flat or build pectorals? Do a ***** sport--Mountainbike, ski, snowboard, climb mountains, surf or whatever. Working out is a robotitized, alientated concept, much like going on a diet. Live life, compete, seek adventure, build skills and talents, get into a sport and get fit as a mere side effect.
    • zeromancer, on 10/12/2007, -1/+7"It's not about size, you don't have to be big to be ripped and have some serious strength. "

      Tiger Woods can bench about 300 lbs.
    • mutatron, on 10/12/2007, -1/+2That's what I used to think, until I started doing kung fu. It just takes a lot of hard work, but it's best to work up to it gradually. How gradually depends on your age. I didn't start until I was 40, so I find that if I push too hard I get injured and that sets me back. But younger people usually are able to progress much more quickly than I have.
  • UO07, on 10/12/2007, -3/+70If that guy made a training video I would buy it.
    • eleven, on 10/12/2007, -0/+88I would, if it came bundled with all the equipment. Come-on I want a giant tire too!
    • mortigon, on 10/12/2007, -1/+118The UPS guys would be built like Spartans after having to deliver all of those
    • brainwreckfilms, on 10/12/2007, -12/+1Me too.
    • narmer65, on 10/12/2007, -0/+16As mentioned in the comments below, visit www.crossfit.com. They have very detailed instructional videos for the exercises they do. Not only that they provide a different workout every day (called the WOD) following a 3 days of work 1 day of rest methodology.

      Oh, and it's absolutely free. Crossfit is sometimes referred as open source fitness. There are several trainers and gyms that take the crossfit methodologies, tweak them for there own needs and offer there version to the public. The 300 workout is an example. Just like open source software, many of these trainers will offer there routines to the public for free but you can pay for training (give the software away for free pay for support).

    • fjvwing, on 10/12/2007, -7/+2Actually, to get the full effect, you'd also need the video of how to apply the body make-up shadows and highlights to enhance the look of those cuts even more. You can see it in the shots of the production of the movie that the basic material is being made to look even better in the carefully composed lighting.
    • aeoo, on 10/12/2007, -5/+2http://www.dragondoor.com

      They do sell all the training materials there. Did you notice the guy writing the article had RKC credentials? He even explains what it means. Look it up!

      Looks like the site's being hammered right now. So come back later. They have plenty of free articles too.

      P.S.: I have no idea why a lame site like crossfit is getting so many mentions and not one mention for dragondoor.com where all this stuff comes from.
    • CitizenKamb, on 10/12/2007, -2/+1It could have to do with the mid '90s site design...
  • 47knight, on 10/12/2007, -11/+3dude I so wish I could do that
  • CaptShmo, on 10/12/2007, -7/+3very inspiring, loved it
  • kingbighair, on 10/12/2007, -5/+42Where am I going to find a tire that big?
    • Walker2323, on 10/12/2007, -2/+266Look down
    • FakeFakerson, on 10/12/2007, -1/+28My friends actually do the tire training. They got a used bulldozer tire from some tire place. Only problem was, they wouldn't just sell them the tire to use for working out, the guy said there were liabilities involved and he'd have to prove he was using it for a bulldozer. His dad who owns a construction company had to swing by and pick up the tire. Really costly though, I think it was just shy of a grand.
    • dcbebop, on 10/12/2007, -1/+31@Walker2323

      Wish I could digg you up more. Effin hilarious.
    • UO07, on 10/12/2007, -17/+4"My friends actually do the tire training. They got a used bulldozer tire from some tire place. Only problem was, they wouldn't just sell them the tire to use for working out, the guy said there were liabilities involved and he'd have to prove he was using it for a bulldozer. His dad who owns a construction company had to swing by and pick up the tire. Really costly though, I think it was just shy of a grand."

      Why not just buy a bowflex?
    • mortigon, on 10/12/2007, -0/+22It looks way cooler when you flip a tire
    • Birdoftruth, on 10/12/2007, -1/+4@ Walker

      that was hilarious.
    • Sebach, on 10/12/2007, -1/+7@Walker: I can't digg that up enough man, made my night.
    • Obligation, on 10/12/2007, -2/+6Oh man, if anyone is as stupid as me and didn't get walker's comment right away, keep thinking about it. It's worth it.
    • DharmaTurtle, on 10/12/2007, -0/+2... I don't get it. :( anyone nice enough to explain?
    • webwidejosh, on 10/12/2007, -0/+1Just get a regular truck tire and fill it with concrete. There is nothing magic about a tractor tire, just use your imagination and find something that works similar.
  • eschompthis, on 10/12/2007, -10/+2huh? i do that workout everytime i wake up for work
  • Yashar, on 10/12/2007, -26/+7"You'll notice they aren't doing any curls or tricep extensions, no machines, no pussy bodybuilding "watch yourself in the mirror exercises" crap."

    I beg to differ, I can easily lift more than what they were lifting and I do "pussy bodybuilding" as he says. People should just put their foot where their mouth is.
    • haastyle, on 10/12/2007, -0/+14its great that you can lift more, but try doing it in the time limit they do, no rest in between sets, just one exercise after another. This promotes real athletic performance, this kind of workout is much harder on the body than just lifting heavy weights and resting for a minute or so and lifting again.
    • dioxide, on 10/12/2007, -8/+2doesn't really matter, as long as they can heft the sword and shield. the point of their training was to make them look good.
  • Grub, on 10/12/2007, -4/+149I once did a sit-up ....
    • zybch, on 10/12/2007, -13/+9I did half of one. Does that count?
    • teeheehee, on 10/12/2007, -1/+19@zybch "I did half of one. Does that count?"

      Depends on the algorithm you choose.
    • xsuite, on 10/12/2007, -1/+8Well good for them. I personally prefer the body of a doughboy.
    • skankyBacon, on 10/12/2007, -0/+4@zybch

      Damn right it does.
    • alexforcefive, on 10/12/2007, -0/+11half = a sit-down? I do mad reps of those :p
    • DubbedOver, on 10/12/2007, -1/+5"I don't do ups; push ups, sit ups, pull ups... I do downs; sit down, lay down, give me a hamburger and I'll wolf it down..."
    • viralin123, on 10/12/2007, -3/+1ummmm i was once stood-up does that count ???
  • Walker2323, on 10/12/2007, -1/+25If you want some great detailed instruction on this type of workout, go to:

    www.crossfit.com

    It's an awesome site with a TON of information. All the military guys are working out like this these days (at least in Canada).
    • Electrox3d, on 10/12/2007, -11/+70Military.... in Canada? ... phfmf... phahahahaha!
    • doublefelix, on 10/12/2007, -1/+8From the crossfit site:

      Wednesday 070314

      For time:
      30 Handstand push-ups

      This is not going to go well....
    • zeromancer, on 10/12/2007, -3/+3put your feet against a wall. i don't think anyone in the world could balance long enough to do that without support.
  • kevintmckay, on 10/12/2007, -0/+12Crossfit kicks ass, I have been doing it for about a year and it made this lard ass geek lean and hard here is a simplified version that requires not equip for for starting out.
    http://www.simplefit.org/
    • 83457, on 10/12/2007, -0/+6need to install a pullup bar somewhere
    • zephc, on 10/12/2007, -2/+3Coincidentally, I just bought and installed a pull-up bar on my bathroom door frame last night. Biking + pullups + pushups + situps == success.
    • tristramnelson, on 10/12/2007, -5/+4I loved Crossfit, and still do my own version of it, but, man, their extreme right wing ideology got to be too much for me after a while.
  • rubberbrush, on 10/12/2007, -7/+49"Kettlebells" sounds like Peter Pan's gay lover...
  • finalnightz, on 10/12/2007, -2/+8Workout requires dedication...anything worth achieving requires hard work...but to start anything...you need a purpose
  • jun2san, on 10/12/2007, -3/+1Two snaps up!
  • shad0w, on 10/12/2007, -7/+1Heh, I'd rather have the spartan body than the spartan workout. Just do basic lifting with free weights and then some cardio, it's so much easier.
  • monergism, on 10/12/2007, -2/+33A movie that glorifies being a man. The fact that it's a blockbuster makes me smile.

    We are not meant to be veal calves.
    • DaFunk, on 10/12/2007, -15/+1Yeah, the glory of being a man that shaves his entire body to show off his physique. Ah...the glory of a "real" man. I said it in another post, but Greeks aren't hairless people but the actors who protrayed them sure were. Except for the five o'clock shadows and beards, that is.
    • monergism, on 10/12/2007, -0/+6Trial by fire will burn off your hair. Yeah, um, yeah.
    • TheSeraph, on 10/12/2007, -1/+8Narrator: [to Tyler, while looking at a Calvin Klein-esque ad on the bus] Is that what a real man is supposed to look like?
  • Sornos, on 10/12/2007, -2/+99Just do a lot of sit ups while screaming catch phrases from the movie.
    *crunch*
    This!
    *crunch*
    Is!
    *crunch*
    SPARTA!
    *crunch*
    RAARR!
    • acrophoric, on 10/12/2007, -1/+3Oh for the love of Zeus, that was one of those rare laughs!
  • kpsk, on 10/12/2007, -11/+1yeah man, none of that pussy bodybuilding "watch yourself in the mirror exercises" crap. i mean, who the hell does that?
    • mortigon, on 10/12/2007, -0/+18Ahnold does. You got a problem?
    • soul12, on 10/12/2007, -2/+18watching yourself in the mirror isn't wholly because of vanity, looking at the mirror while lifting weights assist in correcting your form
    • aeoo, on 10/12/2007, -3/+2There is a good reason for trashing mirror watching. It has nothing to do with vanity.

      I won't tell you what it is... but if you are a mirror watcher, do the same exercise with eyes closed and you'll know why. Do a military press with your eyes closed, for example. That will answer your question.
  • Panace9, on 10/12/2007, -0/+1How many times is that workout preformed a week and how much is the rest period in between? I didn't notice it in the article only the suggestion that newbs should only do it once a week.
    • mortigon, on 10/12/2007, -0/+3I usually give a day of rest between any heavy muscle building... I think this workout would do well twice a week, with 1 or 2 days for cardio/free weights
    • ogden, on 10/12/2007, -0/+5I used to be a gym bum, I did two workouts a day 6 days a week. KNOWING WHEN NOT TO WORKOUT IS AS IMPORTANT AS WORKING OUT. A *GREAT* resource on this stuff is Arnold Schwarzenegger's book, which while I don't think he really wrote it, is full of a heck of a lot of good advice, and its dog cheap, like 25$.

      Case in point, this friend of mine had the most heart of anyone I've ever met. He worked out 6 / 8 hours a day 6 or 7 days a week. The guy was an utter beanpole and looked like he weighed 130lbs at like 5'10. He never gave himself any recoup time and he did the same workout ever day -- a real creature of habit. He never grew any muscle for all that effort. A less committed person would have been giant.
    • mortigon, on 10/12/2007, -1/+5That's insane. I hope someone told him to slow down. Not only will he be dissapointed, he's gonna do major damage to his body.
    • Rocketbird, on 10/12/2007, -1/+9@ogden

      $25 dog cheap? In comparison to what, college textbooks?
    • webwidejosh, on 10/12/2007, -0/+1$25 is cheap when you consider a GYM membership, what a rip off.
  • jimmiss, on 10/12/2007, -0/+9Wow do I need to get in shape again. I feel guilty now.
  • SLuM, on 10/12/2007, -19/+2This is as fake as it can get. I have two friends in special forces and we've worked out together. The best way to build strength and not look @ the mirror build? Do your max when you hit the gym, if you can bench 150 lbs 10x try to lift 165 lbs 2x then slow down to build endurance
    -Bench Press- best thing for your triceps, shoulders and pectorals imo
    -Squats and Deadlift- nothing is is better for enhancing your leg strength all around
    -Jogging-Running-Sprinting (20%-70%-10%)- Best cardio (aerobic) exercise, builds endurance as well as some strength muscles
    -Sit-ups- the ultimate ab workout
    -Curling- good exercise to build up your arms

    Lifting tires and stuff? Fun and all but not adequate if you want pure strength. If you want hypertrophy (body builder look) then go lift your tires 10x, if you want bruce lee strength go lift 10 tires at once!
    • kevintmckay, on 10/12/2007, -0/+7Slum you do not know *****, most navy seals are now doing crossfit or a version of it.
    • jezzball, on 10/12/2007, -6/+1"How the stars of "300" got that Greek statue look."

      they obviously were going for the "muscley" look.
  • kevintmckay, on 10/12/2007, -2/+0Crossfit has a great forum, here is some info on starting out.

    http://www.crossfit.com/discus/messages/20/37482.html
  • mt066, on 10/12/2007, -0/+4Oh man that looks pretty hardcore. Did you see how fast they were doing those pull ups? *****, I've been going to the gym for a while but nothing like this. I must have it all wrong.
    • skyfire1, on 10/12/2007, -2/+7They were cheating on them. When doing really pullups you're not supposed to move your legs to make it easier.
    • brocej, on 10/12/2007, -1/+3Not cheating, simply a different type of pullup. Look up 'kipping pullup'.
  • Ponder22875, on 10/12/2007, -13/+0The "300" Workout-----Its called Photoshop!
  • sully213, on 10/12/2007, -0/+20Watching 300 and seeing the not just 6-packs, but whole freaking 24-packs on these guys just made me look down at my "keg" and remind me that I *really* need to start going to the gym again. I used to go fairly regularly and then just got busy with life and put back on all the weight I lost ;(
    • crombenevolant, on 10/12/2007, -1/+24Now if I can just get someone to pay me to work out constantly like these guys did. Otherwise I keep running into that whole sleep/work constraint.
    • Rich7ejr, on 10/12/2007, -1/+7Your post made me really want a beer.
  • wangaramus, on 10/12/2007, -0/+6has anyone read anywhere about how long they were on the workout?
    • Fi9nutz, on 10/12/2007, -0/+2A similar story was in Men's Health. They said something like 4 months.
    • Maluhkai, on 10/12/2007, -1/+4..."we were in the gym 10-12 hours a day, five days a week for four months"
    • fjvwing, on 10/12/2007, -1/+9After which every last one was injured, and had to do their scenes injured. It's just not sustainable.
  • n4745h4, on 10/12/2007, -1/+3I was thinking the other day about getting rid of these sexy "sit down lines" on my stomach...but like someone said above me, I'll just Photoshop a sexy, flat belly on me!
  • SLuM, on 10/12/2007, -1/+3@ crossfit
    do you aim to run a marathon when you cannot run a mile? or do you aim to the mile and eventually miles to run the marathon?
  • saqibnk, on 10/12/2007, -0/+4check out the gym where these guys trained, http://www.gymjones.com , any place where you have to apply and be invited to train is definitely serious about its training
  • BigEazy, on 10/12/2007, -0/+7I'm gonna be sore tomorrow just from watching that.
  • johal55, on 10/12/2007, -1/+14They forgot to mention the diet these guys had to follow which is 90% of getting to look like that.
    • crombenevolant, on 10/12/2007, -1/+58They ate nothing but the flesh of vanquished warriors. It really helps motivate you.
    • alanism, on 10/12/2007, -6/+0diet and good genetics...

      and i'm curious if they had help from gh, clen, t3, winny and other supplements like that.
    • sinurgy, on 10/12/2007, -5/+1Diet is important but it's not even remotely close to %90 of the equation. lol...I don't care what you eat, it's not going to give you large deltoids!
  • kevintmckay, on 10/12/2007, -3/+0Check out crossfit girls

    http://media.crossfit.com/cf-video/051204.wmv
  • ghost116, on 10/12/2007, -0/+39This movie is so testosteronic your eyes will get boners
    • rednorth, on 10/12/2007, -0/+1lmfao so ***** true. heaps of the rotten tomato reviews mentioned the testosterone ;-) i love it. it's great. the best movie EVER.
  • MoFoKeR, on 10/12/2007, -2/+1im already hurting by just watching the video....like alot of my fellow diggers
  • tastypastry, on 10/12/2007, -0/+25Never forget guys, round is a shape.
  • wrestlingnrj, on 10/12/2007, -0/+2Looks like I've got a new training routine (or non-routine as the video put it) to get into.
  • FAT_PIGGY, on 10/12/2007, -0/+2pretty good workout i would pay for it
  • KarthVader, on 10/12/2007, -0/+13After watching the trailers and seeing that workout featurette, how many of you looked at yourself and thought, "fatass"? I know I did.
    • MoFoKeR, on 10/12/2007, -1/+15definitely and then ate half gallon of rocky road ice cream :( sad inside laughing in the outside lol
  • SebG, on 10/12/2007, -2/+1Looks like im gonna change my workout "routine"

    Thanks
  • dheatley96, on 10/12/2007, -10/+2they're cheating in their pullups and military presses
  • Diggaholics, on 10/12/2007, -0/+4Being in the Marine Corps, The only thing I found wrong with their exercise plan was the pullups. Those are not pullups. They were kipping way too much to be an actually exercise.

    IMO, I really liked the tire flipping and the pulling to reach the weight.
  • szap, on 10/12/2007, -0/+5Here's an interesting article about their training for the movie by Mark Twight, the guy who actually trained them: http://www.gymjones.com/knowledge.php?id=35
    • kevintmckay, on 10/12/2007, -2/+1I think Mark Twight is a product of www.crossfit.com
  • Scoresheet, on 10/12/2007, -6/+3Doesn't mention the post-production air brushing done to give some of the chaps abs.
  • reecon, on 10/12/2007, -7/+1What's the big fuss over this story? Much more intense workouts have been around for decades. Just check out the body fusion method if you don't believe me.
    http://youtube.com/watch?v=v9TzJAbubDM
  • MDrake, on 10/12/2007, -8/+2Buried for being old and on the 300 website for months.
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