Going on a cut, need some workout advice (pics included)

Boss Man · Post by **Boss Man** » Fri Sep 28, 2007 10:15 am

That site's clearly changed since I last saw it. Never joined it though. It had reputation for too many rules, like no PM's until you post 50 times, kind of crap, an Admin with a massive ego, some people with humungous religious ephogies in their Avatars, people being banned for anything, that looked like the questioning of religion, and ABC members mostly Mods I think, secretly joining other boards, just to see if any other ABC members, used those boards, so ABC's admin could ban them, for what I can only assume was traitorism

.

I don't normally board bash, don't advocate it either, but what I've said here and now, is all the truth, and very mild.

x_rated_mo · Post by **x_rated_mo** » Fri Sep 28, 2007 1:36 pm

haha no, im not lookin to join new forums lol i'm well equipped with shapefit and menshealth magazine .. i was tryin to give attension to the exercises, its nicely detailed and animated which is cool

swanso5 · Post by **swanso5** » Fri Sep 28, 2007 6:31 pm

- do the program as written than do your tricking/gymnastics stuff after that
- v = varaition
- you'll only be using light wt for the circuit day so it will actually help you nrecover quicker, you'll be fine...just work through the soreness if any
- 12 - 15 reps on the circuit days...stick to this or you might overtrain
- circuit 1 is done on tue and circuit 2 is on sat
- it is but there's a lot of overlap as it uses legs, low back as well etc so can be a little taxing...can do Hang Clean Shoulder Press but don't do them from the floor as in full Power Cleans

x_rated_mo · Post by **x_rated_mo** » Wed Oct 03, 2007 2:45 pm

okay, i'm still unclear about how to perform the sets/reps .. i got the exercises down, i kno how to do em but the problem is when to do eachother and how many reps..

8 to 10 AND 12 to 15 ? do u mean 8 to 10 on heavy days and 12 - 15 on full body days ?

and guide me on how to do the supersets and/or circuits--i'm still unsure on how they're done.

i'm sure they're alot easier then i'm makin em sound to be, but its just that i'm more of a visual/hands on learner so i'll need some assistance

swanso5 · Post by **swanso5** » Wed Oct 03, 2007 4:16 pm

chest / back day there's 2 exercises which i think one is for 4 - 6 ereps per set and the other 8 - 10...look this up on the article

same with quad / ham day

the 2 circuit / full body days are 12 - 15 reps per set for each exercise with no rest between exercises...also check the article for this

supersets - for chest / back day perfrom exercise 1 for chest than as soon as you finish do exercise 2 for chest then rest the prescribed time...then do the same for back and alternate muscle groups until all sets are completed

circuits - perfoem all 5 (or 6??) exercises all in a row then rest the prescribed time until all circuits are completed