Try this barbell circuit in place of cardio sometime

I recently started doing this circuit.  It looks easy, but give it a shot sometime:
 
Take just the bar with a 10 lb. plate on each side for a total of 65 lbs. and do the following exercises in order with no rest between each exercise:
 
10 romanian deadlifts
10 bent over rows
10 hang cleans
10 front squats
10 push presses
20 lunges with the barbell on your back (10 per leg)
 
That's 1 circuit.....
 
Start out by doing 2 - 3 circuits, while resting maybe 2 minutes between circuits.  At first this will be really difficult, but try and work your way up to 8 total circuits.  By the time you are able to do 8 circuits, you should be pretty well conditioned and sufficiently leaner!

"True genius, in many fields of human endeavor, is often revealed in elegant simplicity."

- A smart man

Journal: http://www.wannabebigforums.com/showthread.php?t=117358

HA, I do a similar circuit... 1 out of my three weight days...

Ya, my heart was pounding and I was dripping sweat after the first circuit yesterday.  After 2, I was whooped.  I did it at the end of my session though, so I was already kinda beat up from that.  I would like to work my way up to 8 circuits though.

"True genius, in many fields of human endeavor, is often revealed in elegant simplicity."

- A smart man

Journal: http://www.wannabebigforums.com/showthread.php?t=117358

This is mine... all 3x 8, except for the chins.... only cause i suck (those are just to failure)
Chin ups
push press 3x8
bent over row 3 x 8
good morning 3 x 8
static lunges 3 x 8 (each leg)
hang clean to front squat 3 x 8
RDL 3 x8

Nice, it's basically the same idea.  Now, do you do the circuit like I said in the OP - go through all the exercises without rest (8 reps per exercise), then rest....then repeat 2 more times?

"True genius, in many fields of human endeavor, is often revealed in elegant simplicity."

- A smart man

Journal: http://www.wannabebigforums.com/showthread.php?t=117358

thehardway


This is mine... all 3x 8, except for the chins.... only cause i suck (those are just to failure)
Chin ups
push press 3x8
bent over row 3 x 8
good morning 3 x 8
static lunges 3 x 8 (each leg)
hang clean to front squat 3 x 8
RDL 3 x8

You do this w/65#?!

I've done things like this before. I'll pick this one up Bri. I'll try to get to eight.


Edit: That was a bit ambiguous, I mean after failing to get 8 about fifty thousand times, I will eventually get it. ;)

Red PittBull's Log.

JMBS

thehardway


This is mine... all 3x 8, except for the chins.... only cause i suck (those are just to failure)
Chin ups
push press 3x8
bent over row 3 x 8
good morning 3 x 8
static lunges 3 x 8 (each leg)
hang clean to front squat 3 x 8
RDL 3 x8

You do this w/65#?!

When I did this circuit before I got up to 72 lbs... although right now I am working with 57... I am being a pussy, instead of just having one...

Yeah Bri straight through the whole thing rest 1 minute, start over...

barbell circuits are some of the best ways to accelerate fat loss. if you are on the treadmill trying to become shredded you are wasting your time!!

Current: 19, 5'11", 190@7%

bench:305 squat:370(atg) deadlift:475
Goals: 4plate squat, 5plate dead

"obsessed is a word the lazy use to describe the dedicated"

I wouldn't necessarily say that the treadmill or the elliptical is a waste of time, but judging by how my body feels after doing circuits like this, I'd say that this is better for fat loss.

"True genius, in many fields of human endeavor, is often revealed in elegant simplicity."

- A smart man

Journal: http://www.wannabebigforums.com/showthread.php?t=117358

wow.  hella idea.

Mother ****er that was hard. I couldn't even do the Lunges. Bleh.

Red PittBull's Log.

Red PittBull


Mother ****er that was hard. I couldn't even do the Lunges. Bleh.

Haha, keep it up.  Luckily, my conditioning level is half-decent from all the stuff I do in MMA, but I would imagine that if I was untrained (at least cardio-wise), this would kill me.  But I can get through 3 - 4 circuits, and not be that out of breath!  My arms are usually the first things to give out on me though, lol.

"True genius, in many fields of human endeavor, is often revealed in elegant simplicity."

- A smart man

Journal: http://www.wannabebigforums.com/showthread.php?t=117358

circuits are always fun.  i do kettlebell circuits and they can be brutal!

I know all about kettleball circuits.  They are a killer! But I love them.

"True genius, in many fields of human endeavor, is often revealed in elegant simplicity."

- A smart man

Journal: http://www.wannabebigforums.com/showthread.php?t=117358

I only got to round 2 before I was like "eff this" and did an easier circuit. I haven't sweated like that in a while.

P,
   We should make a thread of "F this" moments!

Yes we should. Go make it; I'm lazy. :)

Perrynaytor


Yes we should. Go make it; I'm lazy. :)

P,
  You DO realize you just had another "Eff This!" moment, right?  Way cool!  ;)

brihead301

Red PittBull


Mother ****er that was hard. I couldn't even do the Lunges. Bleh.

Haha, keep it up.  Luckily, my conditioning level is half-decent from all the stuff I do in MMA, but I would imagine that if I was untrained (at least cardio-wise), this would kill me.  But I can get through 3 - 4 circuits, and not be that out of breath!  My arms are usually the first things to give out on me though, lol.

Yeah. Its my arms too. Its generally around the hang cleans where my arms start to give out. Then I sorta half ass the push presses. Lol. I'll catch up with you one day! Still on one circuit though. Lol.

Red PittBull's Log.

I think this is why my biceps feel like I did 1,000 curls yesterday.

i was doing a circuit yesterday with kettlebells it was

all on one side first then next set was next arm

One handed swing - 30
clean & press- 20
Snatch - 20
push up -20
pull up - 10

1 minute break and do again on next arm. 10 sets total 5 on each side.

before we did this we did a couple sets of dumbbell bench 3x3 and squats 3x3

i just like how the kettlebell circuits fell along with how you have to keep the KB stable the whole time when trying to press it.

turksih getups are also amazing with KB
 

Hell ya! I'm glad ya'll tried this.  Neutralyze, that sounds like a bada** circuit too...

I just hate running on the elliptical, (or any other machine for that matter), so if I'm gonna do cardio, I'm going to do something where weights are used...Or a car or something....

"True genius, in many fields of human endeavor, is often revealed in elegant simplicity."

- A smart man

Journal: http://www.wannabebigforums.com/showthread.php?t=117358

or running away from strippers at 12 midnight............

thehardway


or running away from strippers at 12 midnight............

It's the new "HIIT":  slapping a stripper's a$$!  Get it, "HIIT"?!  Will get you to high intensity running in no time.  ;)

Actually, I wasn't running away from the stripper.  I was running from the cops.  But it's all good cardio, nonetheless.

"True genius, in many fields of human endeavor, is often revealed in elegant simplicity."

- A smart man

Journal: http://www.wannabebigforums.com/showthread.php?t=117358

my only problem with circuits is that they bore me to tears. i dont mind them once in a while, but i cant do them every week

Bench Press Max - 170kg @ 100kg
Squat Max - 220kg @100kg
Deadlift Max - 275kg @100kg

Weight - 90kg

thats how i feel about normal cardio like treadmills and stuff...

"True genius, in many fields of human endeavor, is often revealed in elegant simplicity."

- A smart man

Journal: http://www.wannabebigforums.com/showthread.php?t=117358

treadmills are far too boring for me....