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View Full Version : The "Knuckle-headed" Ninja Workout AKA Intermediate Level workout


Kasinator
07-16-2010, 04:54 PM
There are a lot of Naruto cosplayers out there. Some good some bad, this workout is for those who will literally go for the extra mile to look, act and be the part. Of course this is not limited to this group alone. I also recommend this for anyone who is going to cosplay RPG characters and people who are required to show a more revealing cosplay as well. The workout is based loosely around that popular workout everyone is trying ( I won't mention names here ), and around three months time if you do everything down to the letter, and eat right. You will have a complete body transformation. The general Idea here will be loosing fat and toning. Although this will build muscle initially, the rest of the time you will simply be toned.

Budget level: $60-80 You can definitely go cheaper though as this is a rough estimate.

Essential Equipment: A pullup bar, A set of interchangeable dumbbells (I gt mine at wal mart for $20. You can also check your craigslist and garage sales for MUCH MUCH cheaper), a mat, chairs, some good shoes and workout clothes.

Optional equipment:yoga dvd (run time must be over an hour), leg weights, jump rope

Difficulty: 5/10 Lifting is difficult in the beginning, but after a brief period of time,your body will adapt and you will begin to see some serious changes. I suggest this be done for people who are in reasonably good shape already. As always ask your doctor if you can do this stuff. Exercise at least an hour after eating. I don't want anybody cramping up. also not too late either. Recent studies show passing out in the middle of a workout is bad for you.

For terminology, please refer to the beginner workout

Unlike the Beginners workout this will be a split-body part workout, and will focus on specific bodyparts at a time. This is so we can utilize bodily recovery time in the given area for maximum results. So the next day when the top of your body feels sore, we work on the lower body parts so your upper body has time to recover. The final week of each month will have a total body workout followed by cardio the following day. The seventh day of each week will have no workout so you can relax your body.

@_@;;

I know it all sounds confusing right now. Let me Use this simple diagram to explain.

Weeks 1-3

Day 1- Upper body, abs

Day 2- cardio

Day 3- Arms, abs

Day 4- cardio

Day 5- Lower body , abs

Day 6- cardio

Day 7- Rest

Week 4

Day 1- Total body

Day 2- cardio

Day 3- Total body

Day 4- cardio

Day 5- Total body

Day 6- cardio

Day 7- Rest


Upper Body, Abs

warm up with this for now (http://bit.ly/asPop4). Better warm ups will come soon I promise.

Pushups (http://bit.ly/1tQ8Je) - 30 reps (modify if need be)

Pullups (wide grip) (http://bit.ly/5ReK63) - 15-20 reps modifying (http://bit.ly/cqPZLy) is inevitable the first time you do this.

Dumbbell press (http://bit.ly/2cPyIo) - 5 sets of 8-15 reps. This exercise shows the person doing this on a bench but you can easily do this on the floor with your mat. Take breaks after each set for 30 seconds.

Dumbbell rows (http://bit.ly/1h7cEI) - 5 sets of 8-10 reps. Take breaks after each set for 30 seconds.

Elevated pushups (http://bit.ly/9HCNGD) - 30 reps. Take mid set breaks just dont be too long with the breaks. Use your pullup bar as a pushup stand for your wrists.

One arm dumbbell rows (http://bit.ly/dlBiKs) 8-15 reps with the most weight you can handle with good form

Cool down and stretch

Ab Routine (http://bit.ly/6HbzEZ) You can also do the ab routine in the beginners workout. Remember doing ab workouts alone WILL NOT GIVE YOU A SIX PACK. Fat loss does. :) and to do that you need to do a total body workout, and a lot of cardio. Okay?

If you are really feeling daring, I recommend using leg weights on your ab routine for better results.

Cardio Day

All you have to do is 45 minutes of good cardio (http://bit.ly/Mj2CP) on cardio days. Yes he says 20 minutes every day on his video but remember your heartrate is increasing when you are doing resistance exercises as well. secondly we are trying to get your fat off your body.

I really recommend jump rope for good cardio. It helped me a lot.

Arms and Abs

warm up with this for now (http://bit.ly/asPop4). Better warm ups will come soon I promise.

Dumbbell shoulder press (http://bit.ly/5SJlUC) - 6 sets of 8-10 reps

Dumbbell curl (http://bit.ly/aptArc) - 6 sets of 8-10 reps

Seated triceps press (http://www.bodybuilding.com/exercises/detail/view/name/seated-triceps-press) - 6 sets of 10 reps

Repeat these moves once more and cool down.

Ab Routine (http://bit.ly/6HbzEZ) You can also do the ab routine in the beginners workout.

Lower body, abs

Dumbbell squats (http://bit.ly/at4EFd) - 6 sets of 8-15 reps

Dumbbell lunges (http://bit.ly/cKR9Y3) - 3 sets of 12 reps

Butt lift (http://bit.ly/5V5r5i) - 3 sets 60 seconds each

Stiff legged dumbbell deadlift (http://bit.ly/4tPB9e) (same as this video but with your dumbbells)- 3 sets of 8-15 reps

calf raises (http://www.bodybuilding.com/exercises/detail/view/name/standing-dumbbell-calf-raise) - 3 sets 20 reps

cool down & stretch

Ab Routine (http://bit.ly/6HbzEZ) You can also do the ab routine in the beginners workout.

For the total body workout on week 4, refer to the beginners workout. :D

Kasinator
07-16-2010, 04:55 PM
more parts will be up soon. A LOT more so I am doing this doulbe and tripple post to add room just in case for future edits.

Kasinator
07-16-2010, 04:56 PM
more parts will be up soon.... A LOT more so I am doing this doulbe and tripple post to add room just in case for future edits.

PhDPepper
07-16-2010, 06:10 PM
Results (http://fav.me/d2u33w4) LOL, sorry. One too many Old Spice Commercials. And you referenced Naruto, lol.

Kasinator
07-16-2010, 07:45 PM
No no keep it! IT smells of WIN:bigtu:

F. Silverberg
07-16-2010, 07:46 PM
You can add Side raises to your shoulder exercise to accelerate mass growth, I really recommend reverse flies just for maintenance too just because it's so easy to injure the shoulder (my friend had to get surgery for his! don't be like him!), LOW WEIGHT on the reverse flies!

Dumbbell presses and push-ups kind of do the same thing, you can remove the push-ups and put in dumbbell flies.

Stiff-legged deadlift is VERY DANGEROUS WITHOUT PERFECT FORM, I know he mentions this in the video, but it would be good to make a note of that here.

Otherwise, this isn't a bad routine, I still think there needs to be a nutrition thread up here though, because all of this stuff is meaningless without good nutrition.

Kasinator
07-16-2010, 08:33 PM
You can add Side raises to your shoulder exercise to accelerate mass growth, I really recommend reverse flies just for maintenance too just because it's so easy to injure the shoulder (my friend had to get surgery for his! don't be like him!), LOW WEIGHT on the reverse flies!

Dumbbell presses and push-ups kind of do the same thing, you can remove the push-ups and put in dumbbell flies.

Stiff-legged deadlift is VERY DANGEROUS WITHOUT PERFECT FORM, I know he mentions this in the video, but it would be good to make a note of that here.

Otherwise, this isn't a bad routine, I still think there needs to be a nutrition thread up here though, because all of this stuff is meaningless without good nutrition.

Totally agree on this. and I am working hard on one. It should be up by Saturday night.

chinna
07-27-2010, 09:51 PM
im going to start tomorrow cant wait! i really wanna see the results in 3 months time

kiroux
08-02-2010, 05:08 PM
Thanks for the info!

I'm trying to get back in shape since my shin injury 4 years ago. (I had to quit taekwondo because of it...)
Do you think this will help me get ready for it again?

Just to make sure, this won't make me too bulky right? I want to get rid of the excess fat and get fit.

Also, how many miles should I run for cardio? I've been doing 2 miles a day for several weeks with no results. Maybe I should bump up the speed or distance?

I'm totally starting today. Thanks so much for the guide!

Kasinator
08-02-2010, 08:38 PM
Its all about the amount of time you do good cardio. the activity of an elevated heart rate for a half in hour can get your body's energy and metabolism up.

As for the bulky part,the idea is to tone. you will gain muscle, but is impossible to get the amounts most girls picture picture they will be getting. it's all in my FAQ sticky I wrote. :)

TL;DR time put into cardio instead of distance. you won't get bulky.

kiroux
08-03-2010, 12:36 AM
Thank you~ I finished day 1 and my arms feel like jelly XD

I have a couple more questions:

--Since cardio revs the metabolism, I suppose it would be best to do workouts in the morning. In that case, should breakfast be before or after the workout?

--I looked up my target heart rate and it was between 101 and 152. So for 45 minutes I should keep my heart rate up there? (Is alternating between jump rope and running good, or should I do both?)

chinna
08-03-2010, 09:01 AM
i did my lowerbody and abs workout yesterday but i had a lot of time left until i was to be picked up from the gym so i just ran on the tredmill and the incline glider machine(idk what the real name is) so my total workout time was about 2 and half hours. i was full of energy after so when i got home(around 10:30) i didnt go to sleep until 1:30am. Cuz i work i had to get up at 5:30 this morning. Now i feel sick and sore. I kno its probably the lack of sleep but is it possible that i worked out too long or that i over did it? also headach during the last like 20min, was i not getting enough oxygen or did i need to have had more food in my system? o and left arm pains during running, was i about to have a heart attack?!?! O.o

Kasinator
08-03-2010, 09:32 AM
i did my lowerbody and abs workout yesterday but i had a lot of time left until i was to be picked up from the gym so i just ran on the tredmill and the incline glider machine(idk what the real name is) so my total workout time was about 2 and half hours. i was full of energy after so when i got home(around 10:30) i didnt go to sleep until 1:30am. Cuz i work i had to get up at 5:30 this morning. Now i feel sick and sore. I kno its probably the lack of sleep but is it possible that i worked out too long or that i over did it? also headach during the last like 20min, was i not getting enough oxygen or did i need to have had more food in my system? o and left arm pains during running, was i about to have a heart attack?!?! O.o

You are just experiencing the adaptive phase. the pain is always the worst at the beginning because it's literally the most activity you probably have given your body in a long time. The weird part is after three months of doing this, You really want more pain in your workouts. I guess all of us love torture XD. Just be sure to distinguish sore and feeling a burn.

Sleep is A NEED. At least seven hours. rest will aid your recovery the most wether it is sores or injuries. I had to learn that the hard way :(.

Just a personal note of advice here. I really suggest not using cardio machines for exercise. Don't get me wrong they work well, but I still thing using aerobics and jump rope are far superior. plus you wont rely on it when someone takes the treadmill. It also improves your lower body results. The machine that are cardio and resistance like the bikes, are great though because that can work the legs even better.

On the note of workout time though, Just remember an hour is the most you really need in a day. < that is until I introduce the power of youth rock lee workout, but that is borderline triathlete level workouts > If you do yoga for cardio you can take 1 1/2 - 2 hours of exercise because of its slower pacing. And its totally worth it when you can do crazy stretches.

chinna
08-03-2010, 09:53 AM
ya i dont usually workout that hard. but i dont hurt as badly as i did at the beginning of lacrosse season last year so im improving. yay! i do usually use the incline/resistance machine vs the tredmill cuz ya it works me out alot better in a shorter amout of time but i thought i need to get used to running again b4 the season starts. i have an exersice jumprope... i just gotta use it lol and i do try to incorporate 5-10min of cycling.

Also just to be sure, should i still do my cardio today even though i did all that yesterday?

Kasinator
08-03-2010, 09:59 AM
absolutely. Technically you should do cardio every day for healthy activity. I just designed the exercises to be a little more modified. Since this is intermediate level the first moth is easy compared to months two and three. Months two and three will give you the option of adding more cardio or not. For those who want a more athletic toned look.

chinna
08-03-2010, 10:15 AM
o ok cool so is it ok to use the incline/resistance machine o and what about running up the stairs? these are probably stupid questions but i just wanna make sure so that i can get the best results asap :)
thank you for all your help

Kasinator
08-03-2010, 10:29 AM
These aren't stupid at all, quite good questions actually. In fact I'd say you could even manage without the bike with stair climbing. If anything it will be harder than the boke and will offer more effective cardio.

chinna
08-03-2010, 11:17 AM
ok thx i'll try the stairs more often cuz b4 the knuckle headed ninja wrkout i wld do a step per sec for 10min once/twice a wk. and the hour you said that's really needed for exercise does that include sports games/practice or if possible should i wrkout after practice for the ones that all we do is run?

Kasinator
08-03-2010, 12:07 PM
It wouldn't hurt to as long as you are eating enough. :D

Kasinator
08-10-2010, 02:21 PM
I am sorry I have to bump this thread because people dont seem to know it exists. seriously feel free to post here everyone!

UniversalChaos
08-10-2010, 03:15 PM
Thanks for this Kasinator! I'm definitely going to be trying this :)

aoiinu110021
08-11-2010, 10:21 PM
I'm gonna try this A.S.A.P.,but I have a few questions. :3

1.What's the best time to work out during the day?
2.On average, how many pounds would one lose when using this workout per week?
3.What should I eat in combination with the exercise?

Kasinator
08-12-2010, 07:30 AM
I'm gonna try this A.S.A.P.,but I have a few questions. :3

1.What's the best time to work out during the day?
2.On average, how many pounds would one lose when using this workout per week?
3.What should I eat in combination with the exercise?

The best time is in the morning or after school. how much you loose all depends on dedication and diet. I can never give a number because each person is different. Finally, when it comes down to what you eat, I suggest you look at my simplified guide to nutrition.


I really hope you succeed! :D

aoiinu110021
08-12-2010, 11:07 AM
Wow! Thanks so much! Okay, I think I'll workout in the afternoons since school is going to start soon and I need to get into that routine anyway. I'm cutting fruit juices and soda out of my diet and watching my portion size. I heard a good trick to help you maintain portion size is to use smaller plates when you eat. Hopefully I can movtivate myself all the time to keep going. I think the first week is going to be the toughest. >_<

Kasinator
08-12-2010, 11:32 AM
its a good trick, but I also highly suggest reading my nutrition topic too.:)

aoiinu110021
08-15-2010, 12:47 PM
Oh,okay. I think I need to eat around 1500 calories a day. That kind of meal plan seems pretty good. I need to eat more veggies though! *sighs* They're my mortal enemy! lol Salad,corn,potatoes and celery is good though. I have been leaning towards wheat and multigrain carbs too.

Kasinator
08-15-2010, 12:53 PM
Oh,okay. I think I need to eat around 1500 calories a day. That kind of meal plan seems pretty good. I need to eat more veggies though! *sighs* They're my mortal enemy! lol Salad,corn,potatoes and celery is good though. I have been leaning towards wheat and multigrain carbs too.

Bump up to 2000 calories a day. you will thank me later. When I started I ate too little and injured myself almost permanently in the process. I'd hate for you to make the same mistake. Just double check your calorie count on my what to eat page for extra thoroughness. :)

Hellsing365
08-16-2010, 01:26 PM
This sounds like a really good routine, but I have a question. I have really bad wrists (doctor confirmed) and won't let me do push-ups or much weight work, is there any way to substitute the weights for something that I don't have to hold or put pressure on my hands/wrists for?

Kasinator
08-16-2010, 02:19 PM
This sounds like a really good routine, but I have a question. I have really bad wrists (doctor confirmed) and won't let me do push-ups or much weight work, is there any way to substitute the weights for something that I don't have to hold or put pressure on my hands/wrists for?

I am REALLY glad you ask this question Hellsing. I ran into the same problem too. First how bad of a wrist issue? I got away with using pushup stands and dumbells to do pushups. If that's not an option, creativity is. there are a lot of workarounds you can do help you do your exercises. http://scoobysworkshop.com/injuries.htm

Also is it possible to work your wrists in general? Perhaps you can do wrist curls and forearm exercises to slowly strengthen them. That way we can turn your current weakness intro an asset.

Hellsing365
08-16-2010, 07:14 PM
I am REALLY glad you ask this question Hellsing. I ran into the same problem too. First how bad of a wrist issue? I got away with using pushup stands and dumbells to do pushups. If that's not an option, creativity is. there are a lot of workarounds you can do help you do your exercises. http://scoobysworkshop.com/injuries.htm

Also is it possible to work your wrists in general? Perhaps you can do wrist curls and forearm exercises to slowly strengthen them. That way we can turn your current weakness intro an asset.

Most kinds of force, pushing, pulling, lifting, on my wrists really hurt them. I don't think the pushup stands and dumbells would help yet, at least not with lots of agony in the wrists. Sometimes it's so bad that it hurts to brush my teeth and pouring a glass of milk requires two hands.
Doctor said it was due to the lack of cartilage and some carpal tunnel going on. I already take Glucosamine And MSM :3

I can work my wrists. At my job I throw hay bales, saddle horses, and do lots of broom pushing (not without pain mind you, but I can tolerate it most the time. Just a bit slow at my job due to it). Wrist curls? Forearm exercises? Do link me or tell me about them...

aoiinu110021
08-16-2010, 08:03 PM
Woah,I had no clue you could actually INJURE yourself like that. Thanks for telling me. I think I've lost about 2 pounds so far!

Hellsing365
08-17-2010, 08:04 AM
odd...i replied to this and it's not showing up
*test*

ETA
oookay..it showed up that time.

I can't really do anything with any sort of pressure/pull on my wrists. For a very short duration it's okay (I'll never be a waitress with these wrists!)
So I guess that means that they're pretty bad.

So what are forearm exercises, I think i know what wrist curls are...

Kasinator
08-17-2010, 08:11 AM
odd...i replied to this and it's not showing up
*test*

ETA
oookay..it showed up that time.

I can't really do anything with any sort of pressure/pull on my wrists. For a very short duration it's okay (I'll never be a waitress with these wrists!)
So I guess that means that they're pretty bad.

So what are forearm exercises, I think i know what wrist curls are...

ooh that really stinks. :( forearm exercises will help strengthen the foundation for the wrists. here is a bunch of different ones:

http://www.bodybuilding.com/exercises/finder/lookup/filter/muscle/id/2/muscle/forearms

Hellsing365
08-17-2010, 02:06 PM
ooh that really stinks. :( forearm exercises will help strengthen the foundation for the wrists. here is a bunch of different ones:

http://www.bodybuilding.com/exercises/finder/lookup/filter/muscle/id/2/muscle/forearms

Hmmm, I guess I'll see what I can do out of that. Never know how much it hurts until you try right?

Yeah, it does really stink -_-; I was stupid in my younger years and didn't take care of myself properly and didn't listen to the doctors. Whoops..

Kasinator
08-17-2010, 02:09 PM
Hmmm, I guess I'll see what I can do out of that. Never know how much it hurts until you try right?

Yeah, it does really stink -_-; I was stupid in my younger years and didn't take care of myself properly and didn't listen to the doctors. Whoops..

please dont make the same mistakes i did. be sure to double check thing with your doc k??

Hellsing365
08-18-2010, 10:38 PM
please dont make the same mistakes i did. be sure to double check thing with your doc k??

Doctors are expensive for the uninsured ;) I suppose playing it safe for now is best. Regardless, I really like this topic and hope one day I'll be able to do the work-out :)

chinna
08-18-2010, 11:20 PM
the first week of doing this i worked out the same muscle groups but didnt do the exact same workout as suggested. so this week i couldnt go to the gym so I did the arm workouts on the list at home and afterwards I could straighten my left arm for 3 days O.o . I had to slowly keep stretching it out but boy did it hurt the first 2 days even if i rested my arms by my sides, my left arm was still bent and i couldnt even do that for long cuz it hurt. I googled it and apparently I didnt fully extend my arm during the dumbbell curls so my muscle 'locked'? so Im posting this to ask if that is really what happened; if anyone knows or if it has happened to anyone else and also how i could prevent this from happening next week.

Kasinator
08-19-2010, 07:05 AM
so this week i couldnt go to the gym so I did the arm workouts on the list at home and afterwards I could straighten my left arm for 3 days O.o .

I assume you meant couldn't instead of could. no worries. :D

Gee, it certainly sounds like locking occurred. Why is the reason puzzling me. I would most likely guess it is due to too much weight initially, too quick or improper form. I'll freely admit I have never encountered this issue before and of course would do more research on and of course if possible have a doc look into it. In the meantime keep up with cardio. :)

chinna
08-19-2010, 11:09 AM
I assume you meant couldn't instead of could. no worries. :D

Gee, it certainly sounds like locking occurred. Why is the reason puzzling me. I would most likely guess it is due to too much weight initially, too quick or improper form.

haha ya i meant couldnt. I'll try using smaller weights for my left arm then work up and watch myself more closely to make sure I completely straighten my arm while doing the curls cuz i think that might have been the problem, i got lazly during the last set. :o

In the meantime keep up with cardio. :)

OK I will but i may have to up the intensity cuz im not losing enough body fat as quickly as i need too.

DukeLawliet
08-22-2010, 04:43 PM
Trying this work out, thanks Kasinator! Lol, ive really decided Im tired of being scrawny (no tone AT ALL), and am gonna go with this all the way! Ill post monthly results, so thank you!

P.S.-Cosplay recommendation. You could TOTALY pull off Kamina!

DukeLawliet
08-22-2010, 04:49 PM
P.P.S.-Sorry double post XD Just wanna say-WARMUP MAN HAS CREEPY EYES O.o

Kasinator
08-22-2010, 06:06 PM
Trying this work out, thanks Kasinator! Lol, ive really decided Im tired of being scrawny (no tone AT ALL), and am gonna go with this all the way! Ill post monthly results, so thank you!

P.S.-Cosplay recommendation. You could TOTALY pull off Kamina!

this will build muscle, but not nearly as well as one of my upcoming workouts I am working on. look for it once im finished reading my dbz mangas XD < what I need inspiration > :P

DukeLawliet
08-22-2010, 09:26 PM
XD DBZ Manga are fun! And after a modified Day 1 (Access to exercise equipment begins in a week), I can safely say that although fun, Im gonna sleep like a rock tonight XD

Kasinator
09-02-2010, 12:00 PM
BUmping this for the sake of helping people know it's here.

Inferno-Lucien
10-11-2010, 10:11 PM
This may be a stupid question or one that's been answered already, but by "total body workout", do you mean simply doing all of the separate body exercises from weeks 1-3 in one workout session or did I miss something?

Kasinator
10-12-2010, 06:45 AM
not a stupid question. just follow the total body workout in the beginners page :D

Inferno-Lucien
10-12-2010, 04:16 PM
So, in other words, just do Workout A from the beginner's page. Thank you. ^_^

Soku
10-28-2010, 01:15 PM
I'm starting this workout on sunday! I'm super excited, I've given up lots of foods that I used to eat that weren't good for me, though sometimes I give in ^^;

Anyways I have a question, I can't really pull myself up on the the pull up bar yet, however I can jump up and hang there with my elbows bent, almost in a chin up position, it that productive? Or is it bad?

Also how do you do a one arm dumbell row without a bench?

Kasinator
10-28-2010, 04:03 PM
I'm starting this workout on sunday! I'm super excited, I've given up lots of foods that I used to eat that weren't good for me, though sometimes I give in ^^;

Anyways I have a question, I can't really pull myself up on the the pull up bar yet, however I can jump up and hang there with my elbows bent, almost in a chin up position, it that productive? Or is it bad?

Also how do you do a one arm dumbell row without a bench?

Not exactly. but the better way is using the chair.

http://www.youtube.com/watch?v=9HHZAnKFD-U&feature=related

http://www.youtube.com/watch?v=SluqGShKncc&feature=related

then you can slowly get away from that and do real ones. :D

chibi_kitsune
01-21-2011, 05:05 AM
I really need a total makeover as I gained tons of weight due to normal problems.

I plan on cosplaying as Mei Terumi, Konan, Anbu Itachi (made but needs an update), and possibly Time Skip Sakura and lord knows and need to look fit and toned. LOL

I don't have a pull up bar and weights and spent to much money already and would have to wait on buying them, but can I start with them? In I did this in addition to belly dance and yoga, would that make up for the lack of equipment?

Kasinator
02-09-2011, 11:44 AM
I really need a total makeover as I gained tons of weight due to normal problems.

I plan on cosplaying as Mei Terumi, Konan, Anbu Itachi (made but needs an update), and possibly Time Skip Sakura and lord knows and need to look fit and toned. LOL

I don't have a pull up bar and weights and spent to much money already and would have to wait on buying them, but can I start with them? In I did this in addition to belly dance and yoga, would that make up for the lack of equipment?

Back exercises work the back. If you cannot use the pullup bar, try using the broomstick method I have displayed. Belly dancing and Yoga is mostly cardio and stretches. While it does do body weight resistance, it does not do back exercises as effective as pull ups can. in fact the only way to get better results than pull ups is doing weighted pull ups or a pull down machine.

chibi_kitsune
02-09-2011, 03:58 PM
I'll check out the broomstick method until I can get a pullup bar. I did get a really nice set of weights that have a few different pounds. I've started off using the 2 pound ones first as the ones I had before were really light.

Oops, I don't know why I said normal. I need to double check my posts.

Kasinator
03-08-2011, 03:47 PM
Does anyone even know this is here??? :(

Rjr3412
03-08-2011, 05:16 PM
I refer people to your stickies at least 3x a week. : )

HCMystK
03-25-2011, 05:32 PM
I've recently started this program and its is really great but i just have one question. Say, for w/e reason, you cant work out one day what is the best way to compensate for missing that day? For example if you missed a cardio day is it better to do 45 mins of cardio and the lifting exercises on the same day or what? im just curious because i dont want to over work my body and pass out or something lol

Leena
07-20-2011, 11:58 PM
Hi, I just stop by this thread, it looks really useful, Im going to follow your tips Kasinator, thanks for sharing this workout!!:angel:

Comp_Stein
07-22-2011, 11:58 PM
Thank you for this!

Cosplaying Espada Grimmjow this fall, and this will help make my stomach worth showing of :bigtu:

chinna
07-28-2011, 04:24 PM
I've started to do something diff this week. I've been combining cardio and weight lifting days doing 30min of ea. everyday except weekends wen I go to parkour training. Is this too much or is it ok?