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By Logan Franklin

Q: I am thinking about having a training day just for arms. If I do that, should I still give them a little work on other training days, or do you think blasting them on their own once a week is enough? They haven’t grown in a very long time!

A: If you have a specific arm day, I don’t think you need to “double tap” them on other training days. Triceps are getting worked on chest day, and biceps get hit on back day whether you want them to or not. If you train them correctly on that one day, squeezing the muscle on every rep, I believe that’s all you need. I went back to having an arm day a couple of years ago when I decided I wanted to see how good they could get, and it’s a fun day. I don’t know how everyone doesn’t have an arm day! Finally, I would suggest focusing more on recovery in terms of consistent good nutrition and quality sleep rather than simply working any muscle group more often in hopes of making gains.

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Do Waist Trainers Work?

Q: I see a lot of Men’s Physique and women’s Bikini competitors using waist trainers and swearing by them, but do they actually work? The competitors I’ve seen using waist trainers all had tiny waists anyway. I’ve yet to see a guy with a big gut come out and say they took 4 or 5 inches off his waist! What do you think, and have you used them?

A: To be honest, I have no idea if they actually work. I tried one years ago during a prep, I think it was either 2016 or ’17 when I was still competing in Men’s Physique, just to see if it gave me that extra edge. I didn’t notice any difference. I just felt like Batman with his utility belt compressing everything in the midsection. Obviously, anything that is compressing and putting pressure on that area is going to be uncomfortable. I think the best way to make your waist smaller is to eat smaller meals, never eating to the point where you are uncomfortably full. Train with a belt. Make sure you keep your core engaged in movements where you’re supposed to. Practice vacuums at least every other day, and train abs regularly – and correctly, making sure you are feeling your abs contract and stretch. All these things will help you keep your waist smaller and tighter. I’m not sure waist trainers work, or at least not for the reasons they claim. My guess it that by the device forcing you to keep everything sucked in, you’re unintentionally pulling a vacuum the entire time you wear it.

Olympia Prep With My Son

Q: In your first “Road to the Olympia” video, you had your son in the gym with you. Some of the YouTube comments seemed concerned that he should not have been around heavy weights for his safety. Was your boy ever in danger of having a 45-pound plate fall on his head?

A: Had I been training in a public gym with a bunch of idiots, that would definitely have been a concern and I wouldn’t have him on the gym floor with me. I train at the private gym Lee Labrada has for his son Hunter and a few others. A lot of the time I’m the only one in there, or else Hunter might show up with just a couple of other guys. The day I shot that video, I was watching my son by myself for a week. I don’t really have any help from his grandparents. It’s always just Marissa and me doing the whole grind: no daycare, no babysitters. I had to bring him with me that day to stay on track preparing for the Mr. Olympia. Had there been a ton of other people there I wouldn’t have been comfortable having my son in there because I can’t trust them to have his safety as their top priority. I train very methodically, slowly and under control, squeezing the muscle throughout the entire movement as opposed to throwing the weight around. If I trained like that, I wouldn’t want Reese near me. I will say that some of my top sets where my intensity is 100 percent have made him cry because he rarely sees his dad in that state!

Diet Soda, Sugar-Free Gum: Ugh

Q: Are diet sodas and sugar-free gum OK to have every day when dieting, or do you feel they interfere with the fat-loss process in some way?

A: I may not be the best person to answer this. I haven’t chewed gum since shortly after I got out of the military. I chewed gum in high school, and then I chewed it day and night when I was in the U.S. Army. What got me out of the habit was when I started competing, I noticed I wasn’t drinking enough water like I was supposed to. I doubt it has any effect on fat loss. I do know that it can interfere with your digestion because your mouth keeps producing saliva and various enzymes, making your body think you’re eating. And I suspect it’s not good to have all those artificial sugars in sugar-free gum on a regular basis. As for diet soda, I’ve never had one in my life. I prefer water. And if I chew anything now, it’s only going to be food, not gum.

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By: Team FitRx
Title: Arm Day for Big Guns
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Published Date: Thu, 02 Feb 2023 01:05:12 +0000

Baller Awards

Cassie and Husband Alex Fine’s Relationship Timeline

Cassie and Husband Alex Fine s Relationship Timeline

Cassie and Alex Fine tied the knot less than one year after going public with their romance — and they’ve been going strong ever since.

“I felt really relaxed during the ceremony,” the singer, whose real name is Cassandra Ventura, told Vogue of the nuptials in October 2019. “As soon as I saw Alex, any nerves that I did have went away and I just couldn’t stop smiling.”

Cassie and Fine welcomed their first baby, daughter Frankie, two months after their wedding. Their second daughter, Sunny, was born in March 2021.

Keep scrolling for a look at Cassie and Fine’s love story over the years:

December 2018

Cassie and Husband Alex Fine s Relationship Timeline
Courtesy of Alex Fine/Instagram
Cassie debuted her romance with Fine by sharing an Instagram photo of them kissing. The upload came two months after Cassie split from ex-boyfriend Sean “Diddy” Combs after dating on and off for 11 years. Cassie went on to sue Diddy in November 2023, claiming that the rapper began a pattern of control and abuse after they met in 2005.

“After years in silence and darkness, I am finally ready to tell my story, and to speak up on behalf of myself and for the benefit of other women who face violence and abuse in their relationships,” she said in a statement.

Diddy vehemently denied the allegations.

“Mr. Combs vehemently denies these offensive and outrageous allegations. For the past six months, Mr. Combs has been subjected to Ms. Ventura’s persistent demand of $30 million, under the threat of writing a damaging book about their relationship, which was unequivocally rejected as blatant blackmail,” his lawyer Ben Brafman said in a statement. “Despite withdrawing her initial threat, Ms. Ventura has now resorted to filing a lawsuit riddled with baseless and outrageous lies, aiming to tarnish Mr. Combs’s reputation and seeking a payday.”

Us Weekly confirmed one day after the lawsuit was filed that Cassie and Diddy reached a settlement.

June 2019

Cassie and Husband Alex Fine s Relationship Timeline
Courtesy of Alex Fine/Instagram

Cassie announced that she and Fine were expecting their first baby.

“Can’t wait to meet our baby girl 💗 Love You Always & Forever,” she captioned Instagram snaps of herself and Fine in a car.

August 2019

Fine asked the “Me & U singer” to marry him with a cowboy-themed proposal. The professional bull rider wore a cowboy hat and rode a horse over to Cassie before popping the question.

“When he got down on one knee, everything just stopped,” Cassie told Vogue in October 2019 of the romantic moment. “I felt like I lost my sense of hearing. I saw just his mouth moving and he said, ‘I Want to spend the rest of my life with you.’ I will never forget how special Alex made me feel that night.”

September 2019

Two months after getting engaged, Cassie and Fine had a backyard wedding in Malibu.

“We wanted a simple venue with a beautiful view that felt warm and romantic,” Cassie told Vogue of the big day. “We wanted the aesthetic to reflect how comfortable and content we feel with each other.”

December 2019

The pair became parents with the birth of their daughter Frankie.

“I can’t explain the amount of unconditional love and adoration that I have for my family,” Casie captioned a September 2020 carousel of Instagram photos of herself and Fine with their newborn. “I wake up everyday so thankful and happy to have my own. I will never take it for granted and will always feel honored to be able to experience this kind of love. Slowing down and simply enjoying each other has been a motto for us. We don’t need a lot, everything we need is right here.

December 2020

Cassie announced that she and Fine had another baby on the way.

“Coming soon …,” she captioned an Instagram video of then-12-month-old Frankie rubbing her baby bump as Fine held her hand.

March 2021

Cassie and Husband Alex Fine s Relationship Timeline
Courtesy of Casandra Fine/Instagram

The couple expanded their family with the birth of daughter Sunny.

“Welcome to the world baby girl! We love you so much Sunny Cinco Fine!” Cassie captioned a series of Instagram photos of her newborn.

March 2023

Cassie and Husband Alex Fine s Relationship Timeline
Courtesy of Alex Fine/Instagram

Fine counted his blessings while commemorating his 30th birthday via Instagram, including “a wife I love [who] loves me” and “two babies that make my heart grow bigger every time they smile.”

August 2023

Cassie and Husband Alex Fine s Relationship Timeline
Courtesy of Casandra Fine/Instagram
Cassie penned a sweet tribute to Fine in honor of the twosome’s wedding anniversary.
“A day late, but had to make sure I showed ALL MY LOVE to this man! My husband! Happy 4th Anniversary to my Best Friend. There’s no one like you in this world,” the musician captioned a photo of the duo smiling.

She continued: “You have the biggest heart and the funniest sense of humor, your curiosity about life still surprises me and warms my heart everyday. I grow more and more and more and more in love with you as time goes on and I wouldn’t want it any other way. Most important of all, you’re only person that can actually make me laugh until I pee my pants – that says a lot. Thank you for loving me the way you do. I LOVE YOU SOOO MUCH!! ♥♥♥♥.”

May 2024

After CNN shared resurfaced footage of Diddy allegedly assaulting Cassie back in 2016, Fine penned an open letter to his wife and family.

“I want my kids and every kid to live in a world that’s safe for women and girls, protects them and treats them as equals,” Fine wrote via Instagram. “To the women and children, you’re not alone, and you are heard. if you need help call the domestic violence hotline at (800) 799-7233.”

He continued, “Men who hit women aren’t men. Men who enable it and protect these people aren’t men. As men, violence against women shouldn’t be inevitable, check your brothers, your friends and your family. Our daughters, sisters, mothers and wives should feel protected and loved. Hold the women in your life with the upmost regard. Men who hurt women hate women.”


By: Sara Donnellan
Title: Cassie and Husband Alex Fine’s Relationship Timeline
Sourced From:
Published Date: Sat, 18 May 2024 17:41:30 +0000

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Beach Boy: A surf-ready Yamaha WR155R scrambler from Thailand

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Yamaha WR155R scrambler by Dream Fast Co.
A surfboard rack on a motorcycle might seem like a gimmick to some, but if you live in Bali and love surfing, it’s a downright necessity. The Indonesian island is peppered with surf spots—and a small bike with a rack is the best way to get to them. It doesn’t hurt if that motorcycle looks as good as this Yamaha WR155R scrambler.

The bike was built by Dream Fast Co. for Tiw, the founder of the Laem Yah Rayong Surf Club. Both parties are based in Thailand, but the influence came directly from Bali’s motorcycle and surf culture. Tiw has Balinese friends who use vintage enduro bikes to find hard-to-reach surf spots, and wanted to capture that vibe in his Yamaha WR155R.

Yamaha WR155R scrambler by Dream Fast Co.

Dream Fast Co.’s mandate was to take the modern and reliable WR155R and inject it with a big dose of classic Yamaha dirt bike style. It sounds simple enough on paper, but in reality, it meant wading through piles of plastic to shed the WR155R’s contemporary aesthetic.

Once the Yamaha was denuded of its plastics, the Dream Fast Co. crew set about reworking its lines. The subframe was hacked off, and a new one was fabricated, this time with a kicked-up loop at the back. A new seat sits up top; it’s designed for one, but there is a smidge of space out back if you and your passenger want to get extremely cozy.

Yamaha WR155R scrambler by Dream Fast Co. Read More


By: Wesley Reyneke
Title: Beach Boy: A surf-ready Yamaha WR155R scrambler from Thailand
Sourced From:
Published Date: Sat, 18 May 2024 18:15:34 +0000

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Frontier Adventure

5 Reasons You Must Backpack Idaho’s Sawtooth Mountains

Tet19 047 Me on Teton Crest Trail copy cropped 12

By Michael Lanza

Chances are that, by now, you’ve heard of Idaho’s Sawtooths—having typed that name into a search box may be the reason you’ve landed on this story. Maybe you’ve been intrigued at what you’ve heard or images you’ve seen from Idaho’s best-known mountain range. Perhaps you’ve even been there and the experience has only amplified your curiosity to see more of this range.

As someone who’s had the good fortune of having backpacked all over the country and in many other countries over the past three-plus decades, including the 10 years I spent as a field editor for Backpacker magazine and even longer running this blog, I rank the Sawtooths among the 10 best backpacking trips in America.

Tet19 047 Me on Teton Crest Trail copy cropped 13
Hi, I’m Michael Lanza, creator of The Big Outside. Click here to sign up for my FREE email newsletter. Join The Big Outside to get full access to all of my blog’s stories. Click here for my e-books to classic backpacking trips. Click here to learn how I can help you plan your next trip.

Backpackers on Trail 154 to Cramer Divide in Idaho’s Sawtooths.
” data-image-caption=”Backpackers on Trail 154 to Cramer Divide in Idaho’s Sawtooths.
” data-medium-file=”″ data-large-file=”″ src=”×1024.jpg?resize=683%2C1024&ssl=1″ alt=”Backpackers on Trail 154 to Cramer Divide in Idaho’s Sawtooths.” class=”wp-image-45355″ style=”width:572px;height:auto” srcset=” 683w, 200w, 768w, 800w” sizes=”(max-width: 683px) 100vw, 683px” data-recalc-dims=”1″ />Backpackers on Trail 154 to Cramer Divide in Idaho’s Sawtooths.

I’ve wandered around the Sawtooths at least a couple dozen times over more than two decades, including numerous backpacking trips, dayhikes, peak scrambles, rock climbing, and backcountry skiing. While there remain peaks on my list to climb, a few trails to hike, and many lakes to leap into (or just sit beside), the Sawtooths have become my backyard mountains. I feel at home there.

This story presents the five reasons I think every backpacker should take a multi-day hike through the Sawtooths—spotlighting the characteristics of a trip there that make this place unique. I believe this argument may persuade you to go (if, somehow, the photos don’t do it).

See my e-book “The Best Backpacking Trip in Idaho’s Sawtooth Mountains” to learn all you need to know to plan and pull off a five-day, 36-mile Sawtooths hike through the core of the Sawtooths, and my Custom Trip Planning page to learn how I can help you plan every detail of a multi-day hike there.

Please share your thoughts or experiences there in the comments section at the bottom of this story. I
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