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Member Since 13 Jun 2008
Offline Last Active Jun 26 2015 10:29 PM

#5437786 Weekly Workout Plan

Posted by oliboli1992 on 06 August 2013 - 03:19 PM

May i suggest something to your workout routine.

You have four different exercises for each main muscle groups on each day. The only problem is that eventually your muscles will get used to the motions and you'll see less and less improvement, you'll stagnate in term of strength and muscle size.

What I suggest you do is choose 2 of the 4 exercises and do that for the week, the following week do 2 different exercises, this will help to stimulate your muscles more and keeps it stimulated longer. You may want to add some compound movements as they work multiple muscle groups which means more muscles are working together so more energy is expended. Compound exercises such as squats also helps to release more testosterone which helps to build muscle.

I'm aware that I've given you a lot of information in 2 posts. Try and add the information i've given you slowly over time so you can incorporate it into your daily routine and it becomes second nature.

#5437424 Weekly Workout Plan

Posted by oliboli1992 on 05 August 2013 - 03:27 PM

Put some active rest in there between sets, the active rest should be working muscles that you are not using weights on, for example if you are doing chest and shoulder on monday do a minute of bench step ups between sets. Thsi just helps you to expend even more energy in the gym with no extra time wasted. Another excersise you can do for active rest is kettlebell swings... very underated but make sure you use the correct technique.

As for protein take a scoop of whey protein before a workout, and immediately after a workout take 2 scoops of whey protein. Before going to bed i would recommend having 2 scoops of casein protein, it's a type of protein that breaks down slowly, which is perfect for your body to break down overnight, expending energy in doing so.

If you want to boost your metabolism, to help burn a bit more energy(fat) try adding cinnamon to post workout shakes and cayenne pepper to your food. Caffeine tablets also works to this effect.

I also can't stress that form is VERY VERY important. Good form with lower weight is much more effective than heavy weights and poor form!

#5420628 24-Jun-2013 - Far and Wide: Transport Update

Posted by oliboli1992 on 25 June 2013 - 12:36 PM

There's a new tradeable rare coming this Friday - craftable from items available in game and on the Squeal of Fortune.


It's embarassing that the company is still called Jagex.

So they're not Java Gaming Experts anymore? Posted Image

They are working on making rs a HTML5 game, so you're correct :)

They changed from 'Java Gaming Experts' to 'Just about the Gaming Experience' a while ago...

#5418044 Hiya!

Posted by oliboli1992 on 18 June 2013 - 02:27 PM


Welcome to TIFs, hope you enjoy your time here!

#5416416 Future Update Discussions

Posted by oliboli1992 on 13 June 2013 - 11:20 AM

Gielinor plot twist: We are actually just a small island nation with much vaster kingdoms and land masses out there.

Wasn't there a prediction on the size of Gielinor based on the coordinates ?

I didn't see ithe, but I took a look to see how big it could be.

The far left side of the map is about 8 degrees west. The far right is about 40 degrees east. That makes it 48 degrees across.
The far north of the map is about 20 degrees. The far south is 17 degrees. That makes it 37 degrees up and down.
A single square in the game is 1 minuet. There are 60 minuets in a degree.
So, if the land mass were completely land, you would have 106,560 square tiles to visit.

This means that the entire possible map is 7,776,000 square tiles. The known land only occupies about 25% of the total map.
Putting this in perspective:
Compared to the real world, it would be slightly smaller than Asia with the middle east (30%). And slightly larger than Africa(20%)

I'm confused by one point - you seem to be saying 106,560 is 25% of 7,776,000 but its only 1.4% of it.

Also i'm confused by your numbers as well.

You say there is 48 degrees with 60 squares per degree across. That makes 2880 squares across the map.

37 degrees with 60 minutes per degree up the map. That makes 2220 squares up the map.

Sure the area is height times base? 2880 x 2220 = 6,393,600 squares. That's the area of Gielinor at the moment, or am i missing something? This includes the sea and the land mass i'm assuming?

#5389471 03-Apr-2013 - Dungeoneering Dual Wielding and Charming Imp

Posted by oliboli1992 on 06 April 2013 - 09:35 AM

Screw those people who have gotten samid's gloves in a couple of spins, i've used up 13 spins (2x3normal dailies)+(3 spin ticket from kree-arra)+(4 dailies challenges) and not got any gloves...

#5372322 2007 - Old School RuneScape... You Vote! - [It's Here!]

Posted by oliboli1992 on 25 February 2013 - 02:21 PM

I don't understand. People are playing RS2007, but voting hasn't finished? :?

Well they've surpassed 50k votes a long time ago, so the 2007 servers have been brought back, the extra votes will decide how much jagex will charge for 07sape and how much development will be designated to it.

#5366754 11-Dec-2012 - Player-Owned Ports

Posted by oliboli1992 on 14 February 2013 - 01:31 PM

Got to love barmaid tip, 900 steel.... hopefully get me closer to getting the boat upgrades....

#5343210 11-Dec-2012 - Player-Owned Ports

Posted by oliboli1992 on 18 December 2012 - 02:22 PM

Wow, I'm not able to do all the missions due to work. Just going to have to pick missions that are 100% and reroll lower chance ones. It's kind of fun where I set out ships for an hour, work on fish flingers or pyramid plunder for that hour, repeat once or twice, then off to bed. Can't keep it up, but it's been cool. Definitely a mini-game that works for the grinder or the casual gamer.

Currently have most the ship upgrades and 4 tier 2 crewmembers for each stat. Enough for most voyages being 100%. Guess for the special voyages I'll try to do story lines and item voyages since it looks like making special items will be a ways down the line. Might as well go for best chances at improving chances.

I have the same problem, not being able to do many voyages due to work but i've managed to reach Hook today, I've managed to use my phone to remote control my laptop and use my phone to get onto runescape to send off voyages. If you're itnerested in doing the same send me a message.

#5317692 SOF Farming crate?

Posted by oliboli1992 on 15 October 2012 - 11:12 AM

They never lied, they technically sai they were rethinking it, and as the post it worded that it is not bonus exp weekend but 48hours of double exp, technically not the same thing as before.
This means they haven't lied...

The article on the front page is titled "Scary Bonus XP Weekend".

But if you read the article it says that non-members get 1.2x exp gains, whereas members get 2x exp gains.

#5315696 Buff and Debuff UI Timers

Posted by oliboli1992 on 09 October 2012 - 01:36 PM

This is a brilliant idea. Will be handy nearly everywhere, GWD, Nex.. you name it..