T Nation

Alwyn Cosgrove YOU S.O.B


#1

Just started one of you programs and did the lower split today :
Squat 4x10
Romans D.L. 4x10
BulgarianSplit Squat 4x10 "asshole"
Step up 4x10
I threw in calf a 4x10

Looked at the program and thought not to bad, never did the split squat in my entire life, never swore at someone i don't know like this either. In my 20 years of lifting even two a days during high school getting ready for a meet my quads never tired like this. During my last set of split squats I was thinking about playing an irish jig on the pipes while dancing om your grave.
Then I tought how cruel to play and irish tune on a scottish grave. Sorry?

Nice training program looking forward to finishing..... cd


#2

Are we back to the thinking now that if a workout is hard or makes you sore it is effective? If it is well here I will give you, for free, the best leg workout ever:

Squats

8 sets 15 reps 60 seconds rest

Leg press

8 sets 25 reps 60 seconds rest

Superset leg curls and leg ext

6 sets 15 reps 60 seconds rest

Hack squats

4 drop sets 25 reps a set.

Circuit
Donkey calf, stand and then seated calf
6 sets 15 reps a machine


#3

not nearly enough volume ... way too much hammy work ... try again


#4

he's f*cking english you dimwit ... but you are right on the SOB part


#5

That's FIFTY sets of leg work! You think you need more?

Also, I actually don't see enough hamstring work in there. If I were to do that workout myself, I think I would swap the Hack Squats for RDL's or GHR's.


#6

You're not hitting the hamstrings nearly hard enough...personally I'd ditch calf raises and bang out your 100RM on the reversehyper machine in line with Christian Thibideau's (HSS-100 routine).


#7

It might be 50 sets, but it's only 510 reps not counting the calve work. Compare that to jogging. Or at least try.

You can't.

A quick five mile jog takes less than an hour and crams in ~ 5,000 reps ... obviously superior.


#8

I hope you're joking.

Jogging is for stick men and women.


#9

Cute.

This is just so misguided that I can only respond:

TSB


#10

Damn!

How am I supposed to work, if you guys keep making me laugh so much!?!

:slight_smile:


#11

this is the worst thread ever


#12

Is that why long-distance runners seem to be so jacked?


#13

yes


#14

what program ?thanks


#15

The Bulgarian, Romanian, and Assholian Program for Fat Loss


#16

I'm a bit surprised at how few people think Alwyn Cosgrove is a son of a bitch. It's a no-brainer.


#17

the link does not work could you post the program?thanks