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Aaron Eh

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  1. Cyclical Ketogenic Diet (CKD) http://www.bodybuildingdungeon.com/forums/nutrition/2156-cdk-cyclical.html
  2. Aaron Eh

    Crossfit reviewed for motocross

    Mark, I think the reduced volume is a big part of it. If I go as Rx'd following the mainsite WOD 3 on 1 off I burn out in about 5-6 weeks. Aaron
  3. Aaron Eh

    Bodyweight Workout Routine

    http://www.marksdailyapple.com/prison-workout/ Here's another good guide.
  4. Aaron Eh

    Bodyweight Workout Routine

    Don't worry that post has nothing to do with the ban - and no I'm not George. But I've spent some time over on that board too. By the way those are all great resources including the Ross Training.
  5. Aaron Eh

    Rapid muscle growth.

    Dude I never said walk in change your shoes and hit your one rep max. Of course you need to warm up. 45 minutes is not a warmup. If your cardio is only as tough as your warmup you are not doing either one right. I don't think many people would argue that your max effort and coordination will be diminished when you are fatigued. That's why you should save conditioning until the end. For what it's worth the professional trainers I've seen don't do there client any justice - slap em on a machine and count reps. They must be reading too many ads in Muscle and Fitness.
  6. Aaron Eh

    Rapid muscle growth.

    That's not right. Ideally you want to do your heavy power and strength lifts first because not only will you be able to lift more when you are fresh they also promote growth hormone spikes (provided you are working out fasted 2-3 hours after eating). The movements must be compound full body movements like squats, cleans and deadlifts for maximum benefit. Save you cardio for the end where you will still get the same metabolic effect so long as you hit it with the same intensity. As far as PWO nutrition just eat real food and don't worry about timing, protein shakes or creatine save you money for eggs and salmon.
  7. Aaron Eh

    Bodyweight exercises

    Yeah Burpees! Mark that list can't be beat you can even sub tuck jumps for box jumps if you have no box.
  8. Aaron Eh

    Help me tweak my lifting?

    Sorry haven't checked on this board for a while hopefully I'm not beating a dead horse. Yitsock: Never did I advocate doing heavy cleans, deadlifts and squats in session. The lifts are only done once a week. [EDIT - Sorry Yitsock, I see you are responding to the original post, not mine.] Plushpuppy: The exercises I would throw out are the ones in my plan. Like Matt and I say the muscles in your arms will get stronger by doing the compound pushing and pulling movements like thrusters, pullups and dips and cleans. While curls and french presses will undoubtedly target what you feel is your weakness, compound movements will increase several chains all at the same time. To me that's a better return on your investment. As far as number of reps I recommend using weight that keep you in the 1-5 range. Here is a simple explanation: Low reps = myofibrillar hypertrophy (increased strength with little or minimal increase in muscle size ie. higher strength to weight ratio) High reps = sarcoplasmic hypertrophy (increased muscle size with no accompanying increase in muscular strength ie. bodybuilding) Aaron
  9. Aaron Eh

    Help me tweak my lifting?

    Good stuff! Git’r done muscles are where it’s at – most people don’t realize this it seems. In my opinion your routine has some good exercises but also some ones that I would trash immediately. I feel using compound movements is exponentially more effective than isolation movements. You reap the benefit of increased connective tissue strength, core strength, and supporting / moving heavy weight will increase bone density. As such I would drop all isolation movements those from your routine – you will be working those same muscles with the compound movements. I’ve also added gymnastic skills to my strength program. You can’t argue gymnasts have a proportionally high strength to weight ratio, excellent flexibility and superb body control. I’m working towards the handstand and the L-seat. By your previous posts I’m guessing you are working out at home so you have only access to a limited set of equipment so I will try to keep that in mind. Here are the changes I would make to you routine assuming you are strength training 3 times a week. You may need some time to find out where the weight needs to be but you should try increasing the weight every session. If you stall decrease the volume and work back up. Day 1 Gymnastic Skill Progression 1 Back Squat - 3 sets x 5 reps Pull-ups (pull-up progression – Watch the videos here for exercise progression) – Since you max numbers seem low you may want to use a ladder to get more volume from sub-maximal efforts ex. 1, 2, 3, 1, 2 – you have done a total 9 pull-ups when you likely would have managed less if you tried two or three sets for max numbers. Rest about 15 to 20 seconds between each set. Metcon (aka cardio) – 5-10 minutes, short heavy and functional – I pull mine from these websites: http://www.cathletics.com/ http://www.crossfit.com/ http://www.crossfitkids.com/ Day 2 Gymnastic Skill Progression 2 Deadlift – 1 set x 5 reps – One heavy working set of these is more than enough – I find I can’t handle high volume on this movement Dips – (dip progression – Watch the videos here for exercise progression) – Bench or chair dips are good if you don’t have bars or rings. Again may need to build volume like the pull-ups. Metcon Day 3 Hang Power Clean or Snatch (Awesome movement for building power and coordination can be done with Db’s or kettlebells) – 5 sets x 1 rep Overhead Squat - 3 sets x 5 reps Push Press/ Shoulder Press - 3 sets x 5 reps Metcon Exercise demo’s can be found here: http://www.cathletics.com/ http://www.crossfit.com/ http://www.crossfitkids.com/ Gymnastic skill information can be found here: http://www.beastskills.com/ http://www.drillsandskills.com/ Hopefully this was helpful - good luck, Aaron
  10. Aaron Eh

    Help me tweak my lifting?

    What is your goal Plushpuppy? More power? More strength? Beach muscles?
  11. Aaron Eh

    Losing Weight.

    What does this mean? Two grapes per day? I think the best thing is to base your diet on vegetables, especially greens, some fruit, lean meats, nuts and seeds, little starch and no sugar. I like beef, pork, cheese and milk so I make those part of my diet as well. Fat isn't as bad as it's made out to be and refined carbohydrates and grains aren't as good as they are made out to be. Keep in mind diet is what you eat every day - not what you do to lose 10 lbs.
  12. Aaron Eh

    work out questions

    You will get the same metabolic conditioning effect regardless of the order. However, it is preferred to do the strength and technique work first and then finish your workout with the metcon (cardio). This way your central nervous system is not fried from running 4 x 800m sprints when you try for your 1 rep max on the deadlift. Explosive lifts >>> slow lifts >>> metcon. Crossfit was where I started too - I made excellent gains on the metcons, coupled with a change in diet I also leaned my body out quite a bit. I did not make the strength gains I wanted though - research led me to a similar program at http://www.cathletics.com/ - the metcons here are short 5-10 minutes, heavy and functional. The WOD's have a larger focus on building strength. If you are just starting and not sure what you want other than "be fit" I would recommend giving Crossfit (scaled to your fitness level) an honest run for three months and see where you want to go from there. I know it's far more effective than hitting the 10 machine circuit at your local Globogym.
  13. Aaron Eh

    moto calories

    That's close, 1 lb. of fat is worth 3500 calories. So to lose 1 lb. a week you need to burn 3500 more calories than you consume.
  14. Aaron Eh

    is running a good way to drop a few

    What has worked well for me is Ross training. I found a book of his, no longer in print, called Warrior Fitness. And, since budget is a priority for you the routines require no equipment save for a pullup bar. The exercise circuits are centered around bodyweight exercises like pullups, bodyweight squats, burpee jumps, pushups and the like. A high intensity twenty minute routine with no rest will burn many more calories than jogging the same amount time. Additionally, you will increase your strength as well as your cardiovascular fitness at the same time. If you push yourself to perform at high intensity you can see dramatic results (I did from 260 in March to 195 today - including time off to recover from a broken scapula in May). Check your library or the internet for copies of his books. It's straight forward stuff you can do in your house, backyard or at the schoolyard. It can be tough though - burpees suck . Good luck, Aaron
  15. Aaron Eh

    RMZ 250 Fylwheel

    You can also buy an aftermarket puller from Motion Pro for example. http://www.motionpro.com/search/flywheel_pullers/ Aaron