Quote (zacklafosse @ Dec 30 2011 05:47pm)

I've knocked out kroc rows, weighted chins, and heavy deadlifts (lots of squatting in lieu) for a little bit since this post and I'm now off cycle in post cycle for the next month and took your advice; lots of negative focus pulling and back oriented work (switched to chest supported rows, wide pullups etc) and the bicep already feels a bit better. Thanks.

Quote (MGS4BestGameEverMade @ Dec 30 2011 09:51pm)

Why have I never seen this topic before...

What are your stats now?

Quote (SKCRaynor @ Dec 30 2011 05:18am)

You need to work on your combined cardio/endurance.

The single most effective way to develop this kind of endurance is through CIRCUIT STATIONS.

Basically you set up an area where you can run in a circle about 1/8 of a mile. In that same circle you will lay down sheets of paper (I recommend putting the paper in clear folders so it weighs it down). On each paper you will write something like "Rock climbers" "pushups" "jumping jacks" etc.

Lets say you pick 12 exercises. You will put 3 exercises on each side of a square contained inside the 1/8 mile circle. You will run around the circle at a good 6min mile pace, stop and take a 10 second breather and immediately begin 1 minute of non-stop exercise based on the paper you stop at. You will then run around for 1-2 laps again and do the next sheet and paper and so forth until you do all 12 sheets of paper and 2 extra laps at the end.

Repeat these circuit stations 3 times a week with exercise as usual and you will greatly improve cardio.

here is a sample of circuit stations:

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=331184643
Circuit Stations

Quote (MixedMartialArts @ Dec 30 2011 10:33pm)

Hi,

So I had surgery on my knee a couple years ago.  To date it's not nearly as strong as it should have been.. basically I didn't make a full recovery.  So what my plan is to strengthen all my leg muscles.  My plan is to exercise twice a week, but I'm not sure what exercises I should be doing and for how many sets for each day I work out.  I.e. how many sets/reps for each exercise for day 1 and for day 2 of the week.  My doctor told me that I shouldn't be doing open-chain exercises.  Any suggestions/suggested work outs would be appreciated. 

Thanks

Quote (Merle @ Dec 31 2011 01:13am)

do it everyday or?
and do the whole circuit once? or more?
and how do u recommend doing it in the gym?

Quote (Miniflight @ Jan 1 2012 12:31am)

Hey Raynor,

Whats your opinion on doing each muscle twice a week?

I am trying this now and wondering if it is a good or bad thing.

Split-

Legs/Shoulders
Back/Tri's
Chest/Bi's

7th day of the week off.

20 Mins Cardio a day.

Core on my own time.

Edit: Someone linked me your hypertrophy plan.

I am doing the same thing listed give or take except with a caloric deficit to cut weight while I maintain my protein intake.

Quote (haloz5 @ Jan 1 2012 06:17am)

raynor what workout / diet plan should i be following if i don't care about muscle mass but i just want to get a 6-pac?

Quote (SKCRaynor @ Jan 1 2012 03:33am)

http://forums.d2jsp.org/topic.php?t=21269614&p=304616466
anabolic cutting diet (cyclical keto diet)

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=395333577
Keto Food List

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=304396247
Cutting Workout Routine (6 day all equipment)

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=330745031
Abs Workout Routine