After a very hard core Scott herman workout! Rest day today. Now it's the start of the grind everyone! Nearly 2 week's in! Keep up the hard work everyone!

I have to also say this non smoking thing is TOUGH really finding it hard! Any advice? or have I just gotta put my big boy pants on and suck it up! lol

@RichDavis89 You got this ... having never smoked, I have had several friends who have. Its a combo of will power, flushing the system - lots of Vitamin C over 3 days, and then whenever you have a craving doing something else. Some chew gum, others eat. My buddy decided that he would brush his teeth. The combo of flavor and action seemed to help. Good luck and great job on the workouts!

@gmdgeek Thanks buddy! I'l give the gum a go again. longest I'v been is around 3 months and i don't know why I went back to it! Prob had a weak moment. Hows your workouts getting on mate? Hit any PR's yet?

Just had my body fat calculated on some fancy Chinese machine. Way different than the machine at Gold's Gym which gives me a different reading every day.

Says I am 12.6% body fat, not 16.8% like the Gold's machine. Why are these machine so off and so different?

Hey man! Just remember that smoking can cause cancer which is a horrible way to die with no cure.

You could die quick, or lose all your hair, gains, need a hole in your throat, or many other horrible things done to you.

Thinking about that pretty much set m straight when I was a kid. A bit intense.... but worked for me! :-D

@Scott_Herman Hey scott, quick question about teh exercise. I am in a kinda weird place where my upper body and my arm is not as strong as my ab. So when i do the ab pull down on Push-A, my arms fatigue way before my ab even feel anything. Is it a problem with my form? Or it is supose to feel that way and i just ahve to grind through it

Deadlift of 275? That's sick man, way to go! And a gain of 50 pounds on that exercise? Awesome. Thanks for posting that link for the obliques, I had trouble with those as well. Come to think of it, I have trouble with every oblique exercise I've tried. I guess it must come down to form. I've had trainers suggest exercises to me, telling me "you're gonna be sore from this tomorrow." Next day my obliques feel nothing. Does anyone else have that problem, or should I just chalk it up to bad form?

Back to leg workout for me tomorrow. Switching from Planet Fitness to a high class fitness facility, one of the things I wondered was how well I'd do with bar exercises, being that I no longer had the cable bars. Well actually, there is one, but I want to see if I am capable of doing it without the cable. Strange thing is that I had a far more difficult time adjusting with the squat than with the bench press. Not so much on going down, but coming back up again, I had difficulty. Yet, the next day, I tried the bench press expecting that to be much harder without the cable, and I found that that wasn't the case at all. I could bench press as much as usual, and anticipate that this week I'll be able to move up. Any reasons for this?

Just finished Circuit A for the third time, stilll a brutal workout. Loving the burn though, definitely feel the fat coming off.

@scott_herman thanks mate. Il give it 100% it's something in my life that I wish was never there! On happier things I got my skulpt and I'm 7th on the leader board 😝👍

Ok, @scott_herman and others, I've got questions....

1) I've been using various methods to emasure bodyfat. First I used the scale at the Gold's Gym that shot electricity through your feet. It told me something like 16%. Then I found a specialist and they had some crazy chinese machine that did the electricity through your feet and hands, and it came up with 12.6% (You can see the read out 5 posts above). Just now, I measured using Body Fat Caliper, and it says 12.8%. My problem is, What numbers should I be entering, because they are all crazy way different. I don't know what to trust, but for purposes of the Contest, I don't know what to do. I pretty much think the Gold's gym BF% machine is a joke. But that's what I measured at the begining. If I go with the calipers, should I just be consistent with that from now on?

2) Yesterday I did PUSH-A and when I did the Rope Pushdown I got terrible pain in my lower left abdomen near the groin. When I did the Decline Cruch, it hurt there again wicked bad, so I stopped. Now I had a hernia when I was 3 yrs old near that location and I didn't know if that had anything to do with it. I'm 40 now, so I'd think it would be good as new. But should I take it easy there? OR is it simply a tight muscle I need to work through, or stretch, and if stretch, how do you stretch that particular muscle?

3) Also, I'm not certain I'm getting enough Cardio. Would it be bad to do Cardio on Lifting days? AND/OR on the rest day? What's the trade-offs for that?

As far as the groin, it's in the center of your body (or near it) so it's pretty easy to strain. If you feel pain, I'd say drop the weight or cease the excercise as you did.

Cardio on lifting days, I think is fine, but it seems the workout is designed for rest days. I actually do Circuit A on Push-A day, but don't do any lifting when I do Circuit B. If you do cardio on a lifting day, I'd suggest doing it after resistance training. And I'd avoid doing cardio during your most exhausting workouts. Legs and Pull-A take a lot out of me, so I don't think I'll be doing cardio on those days.

Yeah that Circuit A is brutal, but very rewarding to finish. Give you a lot of credit for doing it that many times already.

My stats from my workout tonight