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Astro · Joined: 12 May 2008 Posts: 10

I've looked over the suggested diet plan, but as far as workouts go I'm clueless.

swanso5 · Posted: Sun May 25, 2008 8:11 am Post subject:

did you go to the workout i suggested? i think there's pictures and descpritions

Astro · Joined: 12 May 2008 Posts: 10

swanso5 · Posted: Tue Jun 03, 2008 11:42 pm Post subject:

amrap = as many reps as possible

cardio wise you might not need a lot but if you want to you can add in 10 - 20mins worth of sprints or interval training on 2 days a week with one day off from everything each week

Astro · Joined: 12 May 2008 Posts: 10

swanso5 · Posted: Wed Jun 04, 2008 7:12 am Post subject:

do cardio on 2 of the off days

no there isn't any wts but you'll find this very, very tough if abiding the training parameters required (tempo, sets, reps, rest etc)

the dumbest thing you can do is to add things into programs so no wts

Astro · Joined: 12 May 2008 Posts: 10

Another question about the workout, what are the three numbers after the @ sign?

ex."A1: Bulgarian Split Squat: 2 sets x AMRAP each leg @ 333"

Also, should I space out time in between the leg section and the chest section? Say, enough time for a meal or something?

swanso5 · Posted: Wed Jun 04, 2008 8:14 pm Post subject:

333 is the tempo you will lift at

3secs lowering
3sec pause at the mid point
3secs lifting

so each rep should take 9secs

i can't remember, is it a 3 or 4 day? i think it's a 4 day program so you'll alternate lower and upper body workouts...if it's 3 just do it all at once

Also, should I space out time in between the leg section and the chest section? Say, enough time for a meal or something?