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PostPosted: Wed Feb 01, 2012 9:14 am 
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Cuban Pete wrote:
Who fancies a GRcade Bastard Challenge

The Bastard. (Squat, Squat Thrust, Press Up, Squat Jump)

The move works multiple muscle groups (upper body, lower body, core) but it is hardest on the lungs. A hellish mix of continuous aerobic exercise and anaerobic bursts, The Bastard is uncomprimising cardio and a merciless fat-burner.

Boom!

We each video ourselves doing the most possible in 1 minute.

For reference, from Men's Health;

Leo Holding (Pro Climber) - 16
Rob Blair (Bastard Guru and PT) - 26
Terry Etim (MMA Fighter) - 32

Shall we get a sweat on?


I think I'm doing it wrong. I didn't get that tired but I could only do 6 before the time ran out. Do you come back top start position before each move?

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PostPosted: Wed Feb 01, 2012 9:16 am 
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If you can get straihght into the next one from the squat jump then that's good.


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PostPosted: Wed Feb 01, 2012 9:23 am 
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Ah okay. I think the level of coordination probably has a lot to do with it. I honestly can't figure out how it is even possible to do 32 in a minute. Got any videos of people doing it? I tried YouTube but didn't find anything.

Did blackouts little circuit on waking up and was absolutely destroyed after it. Those sneaky pushups don't let you recover from the burpees.

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PostPosted: Wed Feb 01, 2012 1:40 pm 
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This morning I tried squat->jump for 30 seconds, 30 second break, for 5 sets. My legs are still sore now. :lol: Feels good though.

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PostPosted: Wed Feb 01, 2012 5:35 pm 
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I'm going to do that blackout circuit again tonight, and when I can do it without feeling like I might pass out, I'm going to add the push ups and tuck jumps.


I'm going to be a unit.

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PostPosted: Wed Feb 01, 2012 5:52 pm 
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Archaeon wrote:
This morning I tried squat->jump for 30 seconds, 30 second break, for 5 sets. My legs are still sore now. :lol: Feels good though.


We used to do something similar when I was a sprinter. My coach had this old wooden box that he'd bring out when he wanted to destroy us. At the end of the early winter sessions, so after a bastard-load of hard running, you'd have to squat with your legs either side of the box, so your ass touched it, then jump up onto it, and repeat.

It was just excruciating.


I went back to the gym after a two-year break last night. Concentrating on core strength stuff to begin with; a variety of planks, swiss ball work, clapping press ups, etc. I'll do that for a couple of weeks then get onto the weights.

It feels amazing - it's like my body's alive again. Can't describe how much better it feels just to do simple stuff like walk down the street. Can't believe I left it so long.

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PostPosted: Thu Feb 02, 2012 10:23 am 
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I'm tempted to give that bastard challenge a go, but I don't want to do it in the gym and I live in an apartment. Damn. :fp:


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PostPosted: Thu Feb 02, 2012 10:36 am 
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Terry to land softly. I do anyway and it makes getting into the next position easier.


Think like a cat. 8-)

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PostPosted: Thu Feb 02, 2012 11:33 am 
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TNAG just wait til people below you go to work. Or....just do it. It's only one minute.


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PostPosted: Thu Feb 02, 2012 11:53 am 
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I tried the 30 seconds squat jump thing 5x again this morning, and it went so much better already. Yesterday I couldn't jump anymore at the third set, but today I did about 12-14 regular jumps every set without much hassle. I know this stuff needs months before you can get any real improvements, but I'd be lying if I said my legs don't feel better already.
It's snowing these days so I can't really run in the woods, but tomorrow I'm going to go to the pool and hopefully turn that into a routine.

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PostPosted: Thu Feb 02, 2012 11:56 am 
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Anyone else use the countdown (not linked to the late Richard Whitely) method for their aerobic exercise? i.e you do 1 set of each exercise in sequence, reducing by 1 rep each cycle. For example, I might do 10 pull-ups, 10 press-ups, 10 shoulder raises, 10 arm curls and then 10 crunches (one cycle) and then 9 of everything on the next cycle, 8 after that, etc. About 10-20 seconds rest between each set.

I'm unable to do impact exercise anymore, which really limits me on the more traditional routes.


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PostPosted: Thu Feb 02, 2012 12:20 pm 
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Might give it a go tomorrow and then see how often I can do them a week and increase my count. God, I love trying to beat your stats. Probably why I love fitocracy.


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PostPosted: Thu Feb 02, 2012 5:29 pm 
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Think I might have to cut down on my milk intake soon, starting to get a hell of a belly.


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PostPosted: Thu Feb 02, 2012 9:19 pm 
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Stuck to cardio tonight. Went on free row to do a warm up but then just kept rowing... I normally do 2000m at a fast pace just to warm up but ended up doing a full hour, about about 11,500m, which for me after being basically inactive for a year or more due to my ridiculous ankle injury is pretty great.. Then I went straight on treadmill and pretty much sprinted just over a mile before the place closed at 9.

That feels so ridiculously good. After not being able to do exercise for a year, every time I do a large amount of exercise it's genuinely such a release. Calves feel like they're going to rip with every step I take so I'm off to take a hot shower and try and find a blister plaster for my right hand from the rowing machine.... but that feels so good :D

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PostPosted: Fri Feb 03, 2012 2:36 am 
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Currently downloading Men's Health Strength and Power Playlist on iTunes


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PostPosted: Sat Feb 04, 2012 9:22 pm 
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Once I finish my exam this Friday I'll be off home for two weeks, and I haven't been in the gym for maybe two weeks and won't be going until I get back.


At home I've got one (weird, I know) dumbell with 25Kg, a treadmill and a cross trainer.


Not sure whether I should just do circuits and use the treadmill and CT or muck around with the dumbell. The fact that it's only one is what's putting me off. Tips?

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PostPosted: Sun Feb 05, 2012 12:03 am 
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Cuban Pete wrote:

When I get home I'll get up a bit of a core circuit easy to do at home or the gym.


Still waiting on this btw

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PostPosted: Sun Feb 05, 2012 5:23 pm 
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Do people still use jumpropes? Got one some time ago for about £4 (cheapest I could fine) and I finally have the space to use it. Can anyone recommend any routines or something?

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PostPosted: Sun Feb 05, 2012 5:36 pm 
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Archaeon wrote:
Do people still use jumpropes? Got one some time ago for about £4 (cheapest I could fine) and I finally have the space to use it. Can anyone recommend any routines or something?


3 minute rounds with 1 minute rest. Repeat for however long you can.

The two main techniques:

- Jog-step: Jump from one foot to the other only high enough to let the rope pass.
- Alternate: the jog step by doing two jumps on each foot before switching.

- Closed-foot: Keep feet and knees together and jump as low as possible, just high enough to let the rope pass. Jump with maximum speed.
- Alternate: two rope rotations per jump

Unless you have great coordination to begin with, you won't be that good when you start. It's very much practice makes perfect and so you just need to persevere.

Fit the rope properly, keep your wrist/hand movements to a minimum and keep your elbows close to your body.


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PostPosted: Mon Feb 06, 2012 11:01 am 
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5 hours between the two photos.

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