[wnelax04sr5]

Originally Posted by zopperman

ugh i know but it's frustrating and disheartening -

Pre hand injury

bench - 165x8,175x10,185x5x2,155xfailure
incline DB - 60'sx8x4 50's to failure
tons of cable flies
dips 3x12-15

Today:

bench 145x8x2, 135x5
incline 50'sx6, 40x8x4
incline flies 20x10x3
decline cable flies
couldnt even do dips

not too shabby i think, i bet the next time you go you'll blow those out of the water. whenever i take a long break from lifting, that first day back is the worst, after that its smooth sailing again

[t4r4life]

Originally Posted by junaitari

I've been feeling like I need to do some cardio, since I'm a bit out of shape and stuff. Problem is, I hate cardio.

Anyway, I've tried this out before and it nearly killed me (in a good way), so I decided to give it another go. Cosgrove's Evil 8. Anyone ever do it?

Quote from Tnation.com:
Here's one of the most effective Cosgrovian complexes:

Deadlift
Romanian Deadlift
Bentover Row
Power Clean
Front Squat
Push Press
Back Squat
Good Morning

On round one, perform 6 reps of each exercise, moving from one exercise to the next, never letting go of the bar, never resting. Remember, you'll finish all six reps of each exercise before moving to the next one.

Rest 90 seconds after the first circuit, then perform 5 reps of each in the next circuit; rest 90 seconds, 4 reps of each; rest 90 seconds, 3 reps of each; rest 90 seconds, 2 reps of each; rest 90 seconds, and then do 1 rep of each.

Cosgrove says that the entire workout should take about 12 minutes, not counting the time you spend sobbing like a little girl in a purdy pink dress.

Gave it a go on Monday night and will be doing this on Monday, Wednesday and Friday since I lift on Tuesday, Thursday and Saturday.

you crossfitting hippie!!!!!!!!!!!! haha jk i hate cardio too, thats why i looks like a russian bear.

[zopperman]

Originally Posted by wnelax04sr5

not too shabby i think, i bet the next time you go you'll blow those out of the water. whenever i take a long break from lifting, that first day back is the worst, after that its smooth sailing again

i hope so. I'm gonna do some back tomorrow.

Good news is my hand wasnt bothering me too much

[WillK]

Went back to the gym today,ten days after my surgery.

Here's what I got done...

First, I had to google the location-I forgot how to get there....

20 mins of elliptical

Bench Press 4 X15

Superset:

Curls
Shoulder Press
Shrugs

15 mins of shooting hoops.

I plan on going again tomorrow, but nothing crazy.

[wnelax04sr5]

Originally Posted by t4r4life

you crossfitting hippie!!!!!!!!!!!! haha jk i hate cardio too, thats why i looks like a russian bear.

uh oh should i never mention that i do cardio....

[zopperman]

Originally Posted by wnelax04sr5

uh oh should i never mention that i do cardio....

I get my cardio in other ways

today was another disaster. did back and bi's
gonna do shoulders and *legs* tomorrow. Who thinks I can squat 135 for 8? Not me

[t4r4life]

today was a bad day for me too, for some reason my form on squats was dog shit today. couldn't for the life of me fix it. i think i need a deload week.

[wnelax04sr5]

Originally Posted by zopperman

I get my cardio in other ways

today was another disaster. did back and bi's
gonna do shoulders and *legs* tomorrow. Who thinks I can squat 135 for 8? Not me

lol you should train her so you can sit back and relax

[t4r4life]

Originally Posted by zopperman

gonna do shoulders and *legs* tomorrow. Who thinks I can squat 135 for 8? Not me

pretty sure my mom can squat 135 for 8, and shes an old asian lady lol

[zopperman]

Originally Posted by t4r4life

today was a bad day for me too, for some reason my form on squats was dog shit today. couldn't for the life of me fix it. i think i need a deload week.

dont take a deload 3-months. it will make everything dog shit

[WillK]

I honestly think I'm done with squatting. Too many knee issues to overcome anymore. I'll still do DL's, but I have to find another exercise for the quads.


Any suggestions anyone...??

On a side note, I'm going to put forth a real effort come January. I've been reviewing some of the supplements on the market, and what the hell.
I really haven't used any real supplements since trying NO2 about five years ago and I can see the market has evolved and there's a few things that have caught my eye....

[t4r4life]

Originally Posted by WillK

I honestly think I'm done with squatting. Too many knee issues to overcome anymore. I'll still do DL's, but I have to find another exercise for the quads.


Any suggestions anyone...??

On a side note, I'm going to put forth a real effort come January. I've been reviewing some of the supplements on the market, and what the hell.
I really haven't used any real supplements since trying NO2 about five years ago and I can see the market has evolved and there's a few things that have caught my eye....

how are you squatting? what is your form like? high bar or low bar? knee sleeves or wraps? what shoes are you using? depth of your squat?

[t4r4life]

Originally Posted by zopperman

dont take a deload 3-months. it will make everything dog shit

my deload is different from other people, i cut down volume and stay with same weight, so i do 4 sets of 1 rep with every exercise, one week of that and im good as new lol

[zopperman]

Originally Posted by t4r4life

how are you squatting? what is your form like? high bar or low bar? knee sleeves or wraps? what shoes are you using? depth of your squat?

low bar, below parallel no shoes

[zopperman]

Originally Posted by t4r4life

my deload is different from other people, i cut down volume and stay with same weight, so i do 4 sets of 1 rep with every exercise, one week of that and im good as new lol

hmm i like that. My deload was 50% weight same eveyrthing