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Old 03-04-2010, 10:06 PM    (permalink
tjsunstein
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Originally Posted by YAYareaRB View Post
Crazy Leg workout today.

Squats: 1x4 (410 lbs) 1x3 (425 lbs) 1x2 (435 lbs) 1x1 (445)
Lunges: 1x2 50 yards
Medicine Ball Squats: 2x40 reps (10 lb ball)
Medicine Ball throw while in squat position: 2x45 seconds

Gotta get stronger
Squat is weak, bro. haha, just kidding. That doesn't seem that bad, imo.., no offense. What's your weight at?
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Old 03-04-2010, 10:11 PM    (permalink
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http://www.tmuscle.com/free_online_a...ded_physiqu e

I did the "Cosgrove's Evil 8" with 95 lbs (25 on each side). It will kick your ass.
Wow. That looks really interesting. You can do that instead of cardio? I'm going to have to give that a shot on non lift days.
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Old 03-04-2010, 10:35 PM    (permalink
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Wow. That looks really interesting. You can do that instead of cardio? I'm going to have to give that a shot on non lift days.
Yeah, it kinda serves as a HIIT like workout. I run an easy 1.5 miles before I do it just to get some extra work in.
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Old 03-05-2010, 12:30 AM    (permalink
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Yeah, it kinda serves as a HIIT like workout. I run an easy 1.5 miles before I do it just to get some extra work in.
Do you treat it like a standard lifting day? IE; protein shake+carb up after? Or do you just carry on like after a cardio session. Probably a real stupid question.
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Old 03-05-2010, 12:40 PM    (permalink
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Do you treat it like a standard lifting day? IE; protein shake+carb up after? Or do you just carry on like after a cardio session. Probably a real stupid question.
carbs are actually more important after a cardio session, so yeah, I sip on a gatorade-creatine mix during my workout and take whey after.
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Old 03-05-2010, 01:02 PM    (permalink
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yeah i was wondering what the hell do I eat after doing cardio?

So not take to big of chances, i usually just waited like 1 hr or so and then ate a light salad. Just some spinach and lettuce mixed with some balsamic vinger and extra virgin olive oil.
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Old 03-05-2010, 01:44 PM    (permalink
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yeah i was wondering what the hell do I eat after doing cardio?

So not take to big of chances, i usually just waited like 1 hr or so and then ate a light salad. Just some spinach and lettuce mixed with some balsamic vinger and extra virgin olive oil.
you really need carbs after cardio, especially LSD, even moreso than lifting. Honestly, you should always drink a gatorade while doing anything at the gym, studies overwhelmingly support it. If you can make a protein-carb mixture to sip on, even better.
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Old 03-05-2010, 01:46 PM    (permalink
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Read this for info on what to drink during a workout:

http://www.johnberardi.com/articles/..._nutrition.htm
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Old 03-05-2010, 02:26 PM    (permalink
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I got my post lifting drink and meal always ready. Its the post cardio one that had me confused.
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Old 03-05-2010, 10:55 PM    (permalink
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Squat is weak, bro. haha, just kidding. That doesn't seem that bad, imo.., no offense. What's your weight at?
haha I'm actually pretty weak in the weight room. I'm 305-310 somewhere in between there. I lost a lot of weight being away from football.
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Old 03-05-2010, 11:42 PM    (permalink
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I did the P90x abs and Ploymetrics work out...wow that **** is crazy. The cardio one was pretty weak, but these two i tried and liked. I'm still doing my lifting 5x5 on MWF. But i needed to do a change up on the cardio days the ploy **** is a plus.

I'm thinking about doing that thing Rob posted earlier in the day and then around night before bed do Ploy workout. But I don't wanna over do it, you think maybe its to much?
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Old 03-07-2010, 11:01 PM    (permalink
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I tried one those complexes today. Holy crap those are a good workout.
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Old 03-07-2010, 11:04 PM    (permalink
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I'm thinking about incorporating one into my workout.
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Old 03-07-2010, 11:07 PM    (permalink
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12 more days until 26.3 miles of rucking in the desert! time to kick the training into high gear!
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Old 03-07-2010, 11:08 PM    (permalink
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I'm thinking about incorporating one into my workout.
Do it dude. I did it today on my off day. Well worth it if you ask me. I can feel it being a more beneficial way to get some cardio than running, strength-wise.
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Old 03-07-2010, 11:33 PM    (permalink
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Do it dude. I did it today on my off day. Well worth it if you ask me. I can feel it being a more beneficial way to get some cardio than running, strength-wise.
Nice, dude! They are freaking exhausting. What kind of weight did you wind up using if you don'y mind me asking. I am considering increasing it weekly, but I think I might die haha.
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Old 03-07-2010, 11:46 PM    (permalink
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I really like the Cosgrove Complex. And they fit perfectly into my workout.

Day One: Upper Body
Day Two: Lower Body
Day Three: Complex/Abs/Cardio
Day Four: Rest

For the Cosgrove, I'm going to probably start at 85 pounds and see how I feel.
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Old 03-08-2010, 12:27 AM    (permalink
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Nice, dude! They are freaking exhausting. What kind of weight did you wind up using if you don'y mind me asking. I am considering increasing it weekly, but I think I might die haha.
I used 20's with the bar for the first time. Figured I'd try and get the hang of it before I got too serious with the weight. probably move it up a bit next time.
You think its a good idea to switch up the complexes at all or to just use one of them for an extended period of time?
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Old 03-08-2010, 08:58 AM    (permalink
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I used 20's with the bar for the first time. Figured I'd try and get the hang of it before I got too serious with the weight. probably move it up a bit next time.
You think its a good idea to switch up the complexes at all or to just use one of them for an extended period of time?
I was also wondering this. I thought about rotating the complexes so I had some variety but of it's more beneificial to stick to one then I will do that.
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Old 03-08-2010, 11:33 AM    (permalink
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idk.......variety can never hurt with cardio so you don't get bored, but I wouldn't think that there is too much of a benefit to it.
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Old 03-08-2010, 02:18 PM    (permalink
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Complexes are my new favorite workout. I did 85 for everything, bumping it up to 90 next workout.

Good find Rob.
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Old 03-08-2010, 02:23 PM    (permalink
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Complexes are my new favorite workout.
Told ya ;)

Indeed good find Rob.
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Old 03-08-2010, 02:32 PM    (permalink
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I wonder how they'd work with a body bar (~20-36lbs?)...
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Old 03-08-2010, 03:51 PM    (permalink
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Quote:
Originally Posted by nepg View Post
I wonder how they'd work with a body bar (~20-36lbs?)...
what does that mean? Using 26-30 lbs total? The weight really just depends on how strong you are and how in shape you are.
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Old 03-08-2010, 04:53 PM    (permalink
'cuse-213
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I wouldnt be able to pull off a complex at the current gym I go to. Can't wait to try it out though
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