fitfamily

I use barbell complexes, which to me, seem similar in work to kettlebell work.

Here's an excerpt from the article where I first learned about complexes. This is specifically about the complex I do: Cosgrove's Evil 8 Complex.

"Complexes elevate metabolism beyond anything you've ever experienced before," says Alwyn Cosgrove.

Sounds good to us, but how much weight do you use? "Just remember," says Cosgrove, "it's a metabolic stimulus, not a strength or hypertrophy stimulus, so be conservative. MMA pro David Loiseau uses only 85-95 pounds when doing the complexes I prescribe for him."

That said, don't go too light, either. A good "Cosgrove rule of thumb" is that if you're not questioning why in the hell you're doing these exercises, or convincing yourself that two circuits is enough, you're not going heavy enough.

The basic rule is to use the heaviest weight you can on the weakest movement in the complex. For example, if the complex contains an overhead press and a back squat, you'd use the weight you can handle on the overhead press, not the squat. Otherwise you'd get crushed, and girls would laugh.

But honestly, loading doesn't matter much. If you're de-conditioned or you fall into that dreaded category of "big 'n strong but outta shape," then you'll be tortured with a naked Olympic bar... and maybe even a broomstick. You'll figure out loading anyway during your first complex workout, so don't think about it so damn much and just go do it.

Crazy idea, I know.

Here's one of the most effective Cosgrovian complexes:

Deadlift
Romanian Deadlift
Bentover Row
Power Clean
Front Squat
Push Press
Back Squat
Good Morning

On round one, perform 6 reps of each exercise, moving from one exercise to the next, never letting go of the bar, never resting. Remember, you'll finish all six reps of each exercise before moving to the next one.

Rest 90 seconds after the first circuit, then perform 5 reps of each in the next circuit; rest 90 seconds, 4 reps of each; rest 90 seconds, 3 reps of each; rest 90 seconds, 2 reps of each; rest 90 seconds, and then do 1 rep of each.

Here is a video of exactly what Cosgrove's Evil 8 is: http://www.youtube.com/watch?v=3xH1jjgttU0

Today I ate:

1. breakfast: diet hot chocolate 70 calories
2. lunch: salad with chicken and salsa dressing, pomegranate dressing. did have avocado and brown rice as well: 500 calories
3. dinner: salad with light honey dijon, chicken, 1/2 tsp olive oil used to cook chicken 490 calories
4. snacks: 3 m and ms, 4 ritz crackers and one slice of cheese

5. only 4 cups water, but still will get 2 more during workout. need 8 ahhh

ok today i am gearing up for cardio x, remember i didnt work out yesterday... yikes.

my diet has been fairly good, sticking to my calorie restriction.

kettlebell swing challenge: 100 swings per day... the key is to tighten glutes as you come up and lock out hips. i noticed that regular gyms dont emphasize this. i am doign a more classic russian kettlebell class.

i am also doing the turkish get-up.. it requires some good coordination and proper movement. let me see if i can find a video online.

i saw Paul Lyngso our trainer had a youtube video let me find it.

Post everything you ate today.

Literally everything you ate; so if you used a tablespoon of oil when you cooked, post that too.

Let's see how our diets are shaping up.

So, ive been doing trx for about 2 months now, have noticed changes in legs and abs for sure. i have def toned up. i throw in a few kettlebell moves every so often. but need to learn more.