NaperVic

There are a couple of workouts that people are referring to as the spartacus workout. There's a '300' workout. Here's a link to a description. But you can also google "300 spartacus workout" and find other links and youtube videos. And then there's the men's health Spartacus Workout. This is the one I've been doing and referred to. The PDF (on page two) gives you step by step instructions on how to do the workout and also provides good pictures. I've also found youtube video's of people doing the workout (although some of them aren't doing all the steps correctly. Basically, it's a 42 minute workout where you do 10 sets of exercises (these 10 sets makes one circuit) with very little rest in between each set, you repeat each circuit 3 times . Each set seems to hit at least two muscle groups at a time. The short rests in between make it a good cardio workout too. It seems like there is more of a leg focus when you just read the descriptions and less of a focus on upper body. But surprisingly, it does seem to hit just about everything. I've always had pretty muscular legs, but even for me the workout has toned up my quads, hamstrings, and even calves. The workout has definitely helped out with my core(abs) as well as back and chest. I put a picture up of myself in the Show yourself? thread and I owe a lot of the definition to Sparty. Anyhow, like any workout, variety is key (changing things up, not getting into a routine). At some point when this gets easy for me (meaning I'm not taking my 15 second break on my hands and knees, sweat pouring on the floor as I try to catch my breath), I'll have to try something else to keep the body confused. Hope you give it a try and helps you towards your goals!

Hey Prince, try to take the picture from the same spot each time, it will help when you do comparisons. Good Luck! I've been doing Spartacus for about 7 weeks now and I've really noticed a difference in my core, arms, & legs.

I have a similar policy with adding GA Friends. I only add you if we've 1)Chatted in GA Chat or 2)We've had a lot of interaction in the Forums.

haha. I declined his request earlier this morning. I didn't know him and he only had 2 friends at the time, so rejected . I'm like you, my FB profile is my "for reals" profile, so I'm careful about who gets added. Thanks for your post, I was wondering who Austin was.

Or maybe I'm just dulashanal

Your frustration is understandable. Heck, there's a tiny part of me that's used Dom's name in vain for abandoning "me". But then I start worrying that something is wrong. That the reason Dom hasn't given us an update is because he's unable to. Then I feel guilty. But also knowing Dom, I definitely don't think it's an issue of Dom not 'caring about his readers'. There could be many reasons as to why he hasn't posted, blogged, or updated us, but I'd bet money that it isn't about his lack of caring. I trust that if & when he comes back, it will all make sense.

The "competition" should spend less time obsessing about Dom and his writing's popularity and more time trying to put out a good product. I'm not too worried about Dom's reputation. It will move in the right direction once With Trust Chapter 21 gets posted. Oh, FYI...When I was speed re-reading Dessert Dropping, I think I ran into the daily Positive Rep limit as I was reading the chapters.

I did. Not posting those photos .

Me strutting a P90x pose . Actually, I had to do something to cover the reflective part of the shirt that was messing up all the photos (see 2nd one):

That means I'll have to do some extra reps for you and Sharon. Check.

You can't figure it out? Just "X" out the "Kids & Husband" and you'll have all kinds of free time. You'll still have "house", but without them messing it up, you'll free up time for that too

I had a friend who's done a couple of 80 day cycles of P90X and he really likes it. I might start doing it after Spartacus gets stale. I think wants important is to keep doing different things, not staying in the same routine for any extended period of time. Because after a while, your body gets used to whatever you're doing. When things get easy, it means your body got used to it and needs to be challenged differently to improve. Regarding body fat....so I've been reading up on that and you're right 3.5% is pretty low (some things I've read say that you need at least 3% essential/vital fat just to function). I'm starting to think that my scale can't be totally accurate. The scale is probably good for measuring change in body fat over time, but maybe I should do one of those "get weighed in a pool" tests to compare the two numbers.

Cool stats of mine... Body Fat - 3.4%-3.8% Resting Heart Rate - 47 beats per minute Better than an athletic 18-25yo. Take that athletic twinks half my age ! It's been a while since I last updated, and unfortunately there's been little progress on the Gym Crush front. We've seen each other at the gym several times and have spoken casually, but no 'moving forward' (which was expected in the 'baby steps' method). However, for the last month, I've been consistently doing the Men's Health Spartacus Workout he recommended and there have been noticeable results. Not only have I noticed the results, IRL friends and strangers at the gym have been giving me compliments. While I have been actively trying to get in better shape before adding this new workout, doing Spartacus 3 days a week helped me knock off another 10 lbs and I reached my weight goal of 155lbs (approx 11 stones) a week ago . I've notice much more muscle tone in my core, hamstrings, & bootie (areas that were all weaknesses for me in the past). Even though I'm 5 lbs less than I was 3 years ago (when I had done a health kick and got down to 160lbs), I feel much stronger and toned than I was back then. Also, my body fat is registering between 3.4%-3.8%, my resting heart rate was measured at 47 beats per minute (at the doctor's office this morning), and cholesterol & blood pressure are down. I think I'm in the best shape of my life. Now, as a disclaimer, Spartacus is not all I do. I still run 5-6 days a week, rollerblade, do spin classes, lift weights, ellipticals, stationary bikes, watch what I eat, etc. But Spartacus has really helped me power over a plateau I was sitting at and it's a very efficient workout that can be completed in 42 minutes if done properly. I think it would take 90 minutes of the other stuff I was doing to equal the exertion of a 42 minute Spartacus workout. I mentioned earlier that I was getting compliments at the gym. While not Gym Crush, I did have a psuedo-weird/complimentary situation with a guy. Let's call him 'Mr. Friendly'. So I was on the stationary bike and Mr. Friendly comes up to me and says "How come your still biking inside when it's so nice outside. I can tell you ride a lot because of your legs." He looks down and lingers at my legs. I've seen this guy around the gym quite a bit, and he's never chatted or made eye contact with me before. He's probably around my age, thin, yet very toned. Not Gym Crush, but a good looking guy in his own right. I mention that it's still a little cool to be riding outdoors for me, but that I'd be getting out there soon. We then start chatting about running, pace times, races, etc. And he also mentions his son. So I thought, oh, he's just being straight friendly. I can do that. The next day, I see him at the gym again and he says "Hey Vic" as he passed me by. We never exchanged names, so I'm not sure where he got my name. Notable, but still not terribly odd. Then a few days later (again at the gym), I was stretching facing this wall. I was bent over touching my toes. Next thing, there's a pat/light smack on my ass! I look over, and it's Mr. Friendly walking away. He didn't just brush by, he made a point of patting/smacking. I was a little shocked, but I did manage to say 'Hi'. I've been going to the same gym for 8 years, and I've been at other gyms, there is no smacking of asses that I've ever seen before! I mean, what am I to make of it? So anyway, we'll see what happens next with Mr. Friendly. I mean, if he's interested, he's going to have to do the pursuing. If he takes any other steps, I'll respond in kind, but I won't escalate. I won't be negative or unapproachable, but it's in his court if he wants more than a smack on the ass. If he asks me out on a date, I'd go. Too bad it wasn't Gym Crush who was doing all this, cause I'd be all over that . Weird how this all works out. But anyhow, if anyone's looking for a good workout, or are in a rutt from doing the same thing at the gym and need a change, I highly recommend the Spartacus Workout. Vic P.S. - oh, I hope this doesn't come off as bragging. I really look at this as my online diary/journal. Also, having been fat and far from athletic in my earlier life, it's just such a different feeling for me to be where am I. Also, it's a little validation for the hard work it's taken to get into this shape. It certainly wasn't easy and it isn't easy to maintain.

Hey Law, good to see you I'll still be waiting too. Granted I might be drawing social security checks by the time WT Ch22 posts, but I'll be here. Take Care®, Vic

Oh, I forgot about this thread. I went back and reviewed my logs so see how I've done the past year (I find it helps to be a stats whore so I can monitor results over time): - Running - Averaged 141 miles in 24.5 runs per month for the last 12 months - Gym - went just about everyday (sometimes twice). I think I missed 4 days (they were closed on xmas, the other 3 I must have been sick) - Weight -155lbs (I was 170lbs in April 2010) I actually am in the best shape I've ever been in my whole life. Most of my progress has been in the last two months (I had been up to 175lbs in January of 2011 after the holidays and a running injury), but I really kicked up my exercise & running and cut out a lot of crappy food. I also have been doing this Men's Health Spartacus workout for the last 3 weeks and it really helped me get over my 160lbs plateau. It's so easy to get into a routine(rutt) at the gym, where exercise gets too easy. I've really taken to heart what a lot of people have always said, that you need to constantly mix up your routine and challenge your body/muscles. Since starting the Spartacus workout, I've notice much more muscle tone all over, especially in my core (I actually have some visible veins sticking out on my lower abs ). Anyhow, I'll have to remember to constantly visit this thread (especially when I get complacent and think about pigging out on a fatty pizza). Thanks for pinging this thread! Take Care, Vic

For me, there are many terms that can be used as an insult as well as a term of endearment. "Fag Hag", or ("hags" for short) is one of those. We also called them a "Grace" (From the TV show Will & Grace). "Her? That's Crispin's Grace. I think her name is Sally." There are generally two types of hags. There are the women where the bulk of their male friends are "gay". They're the ones who feel more comfortable hanging out with gay men. And then there are the "Grace" types where they have one strong friendship with one gay man (like best friends). Usually there was (or still is to some degree) a sexual attraction to this gay man (which usually comes out when the "Grace" gets drunk). The Grace knows that the Gay Guy can't reciprocate in that way, but it doesn't stop them from wanting to hang out with them. Vic P.S. - my apologies for those who don't like "labels" & "StereoTypes"

I think those people who picked Seth are Drama magnets in real life and need a "Seth" type to balance them out. I have to admit that at times I could use a 'Seth' type around.

Not quite a year, if you count this Dom post on July 14, 2010 . Sure feels lo(n)ger though. It's been a lo(n)g time since I've even been able to type 'lo(n)g' like that. I miss that too .

Wow! What an incredible chapter. I knew something along the lines was eventually going to happen, but that was just really intense & wonderful. I don't rememer the exact timeframe, but while Matt has been waiting two some years for that, I think we've been waiting longer (haha, just kidding). Thanks for keeping on this story. It's one of my all time favorites.

That was an interesting read "word preggers and all". Many have left GA only to come back another time. I hope you do the same. Make sure you keep up with the running so that your ass doesn't get too flabby. Good luck to you Chase, and hope you have success and fulfillment in the next step of your journey. Take Care®, Vic

And if you start to waver, change your mind, and consider sending something along those lines, just get a hold of one of us so we can save you.

I'm excited to have you moving to our state. Be sure to stop by and pick up your welcome packet!

Looking Cute Stu ! P.S. - I believe I see chest hair (if you look closely enough) .

Happy Quarter Century Day Mattie! Hope you have a great day & year!

I definitely like the way yours ends better Paya :worship: