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Tom, I think throwing in longer sets every so often is a good thing. Well done on the DL pr. Great. Lib, you take care. Hope you love XTrain as much as I did. Thursday I did a metabolic 40 minute w/o. 5 reps of each of these: Squat & front raise (raise at bottom of squat) Squat &lat raise Bent...

Not fitness related, but I'd be getting myself some good audio books! Good luck

Hi Annie, Have you seen Cathe's Rock bottoms rotations? http://cathe.com/forum/threads/feb-2011-rock-bottoms-rotation.281088/ There are 2 rotations, and they really work well. If you're looking for individual exercises, though, you'll be hard pressed to beat hip thrusts. Good luck

Karen, last time I try one of your suggestions! Day 1 clutch cut almost felled me. The cardio intervals got me in the first few minutes (I did them on my elliptical), and I didn't really recover my heart rate for the rest of the workout. I only did 3 circuits.....clean and press to start. Never...

Tom, funnily enough I was reading about board benching today...I'd not heard of it before. Nice work getting to 215. The rest obviously did you some good. Roz, thanks for the input on RP. I think I'm finding it difficult to be dispassionate about how my body looks. It's the only time I think...

Yeah, cut 2. Considering 3. Gulp. Not prepared to do a non-training day on cut 3 though. Not losing ####s, but leaning out. I've done 10 weeks. Probably could do with losing about another 3-5#. Lean everywhere except back of my hips and back of upper thighs. Obviously I could just extend the...

Oh, Karen, meant to ask,... Are you thinking of doing the RP diet plan? I've got to admit, I'm impressed on the effect it's had on my performance.

Hi everyone! Happy (US) Mother's Day. We had ours in March...but I can celebrate twice, yes? Yesterday I did some metabolic stuff. Each round lasted 5 mins: Hip thrusts x5 + stiff leg dl (wide) x5 Duck walks + walking lunges Stiff leg dl (narrow) x5 + squats x5 Walking lunges + duck walks Dive...

I've got both- but the one for women is much better. I think it's more up to date, easily navigable, and the section on the psychology of dieting is very, very useful and grounding. I followed the book recommendations for a while, to get used to that way of eating, then I bought a template. I'm...

I'm using Renaissance periodization to help with my diet. It's based on macros and nutrient timing, and is specially designed for lifting (and lifting-related sports such as crossfit). I'm leaning out a lot, not so much scale movement, and still PRing my lifts. http://renaissanceperiodization.com/

Lib, maybe 'unrelenting' is the word I should have used! Even the upper body circuit is hard on the legs. I was permanently wandering around with tight, swollen quads!

Roz - are the traps all from RP, or did you have some before? I hear you about the low back- always the last place for me to lose. In fact I'd end my cut now if it wasn't for the handful of flesh just behind each hip! I used to call them Pinot and Grigio. But I can't blame the wine any longer...

Lib, I didn't take a break during XTrain. Easier weeks are kind of built in. Felt fine, but obviously some days were harder than others. I say take a day or so off if you feel the need. Tom, for zerchers I've cut the sleeves of an old sweat shirt!!!! Today was deadlifts. Got up to 112kg, and...

All the dreams! Have you guys been at the creatine cookies again? Lisa, loved the film Saving Mr Banks- but I adore Emma Thompson in anything. This weekend our village hall(20-seater theatre!!) is screening Brooklyn. Anyone seen that? Is it worth me going? Karen- wow, I hadn't realised the...

Lib, not so sure I come under the heading 'athlete'! But I like it x . I'm so jealous of your 5'11". I'm 5'9", but my dd is 5'11", my sil and mil are both 6', and my dh 6'3". So I'm the titch! Your weight is moving in the direction you want it to, and that's the most important thing. In fact...

I've heard that ilioppsoas bursitis is very painful. Will you be having a steroid injection? I'm finding landmine lunges more comfortable than standard lunges at the moment. I think they keep me more upright (darn my anterior pelvic tilt). I've also been doing narrower stance squats, which seems...

Elsie, They do exist http://www.trapbartraining.com/trap-bar-options/trap-bar-standard/ I noticed the shipping to Canada was $140 though! But the fact that they are manufactured by a company suggests there is a market for them....and so there are probably more companies making them. I'll look...

Don't feel guilty, lib. That's what we're here for. I'm having the ,it's frustrating time trying to cut at the moment, so I feel for you. Yesterday was HTS with elevator squats, military press, rows, step ups and lat raises. Nothing worth reporting, although I felt quite pleased with my...

Lib, 6# down, your son can see abs. You can do Cathe workouts. So what if a photo wasn't what you'd hoped. Sometimes we feel big changes. We know they've been made. It just takes a bit for it to show to the same extent as the effort we've put in. Crossfire is awesome! You've got this. X

Squats and lunges always leave me breathing hard, Tom. 3 sets are plenty. Safe trip home. Roz, don't torture me with oatmeal and pb mentions.....I'm having to consider cut 3! Am I the only person ever who has managed to lose only a couple of pounds after almost 9 weeks of torture? I'd have...