Interesting tumblr, hadn’t heard of Romanian deadlifts.
“Here’s a leg routine by internationally-renowned coach to olympic athletes and bodybuilders, Charles Poliquin.

Superset A. Full squats: 4 sets of 5-8 reps, performed with a 5011 tempo (take 5 seconds to lower the weight, no pause, and 1 second to rise to the starting position, then pause 1 second before performing another repetition). Superset these with lunges: 4 sets of 10-12 reps, done on a 20X1 tempo (where X means as explosively as possible). Rest 3-4 minutes between supersets.

Superset B. Leg curls: 4 sets of 5-8 reps, performed with a 5011 tempo. Superset these with Romanian deadlifts (essentially the same as straight-leg deadlifts, but you keep the knees slightly bent): 4 sets of 10-12 reps, performed with a 3011 tempo. Rest 3-4 minutes between supersets.

Tempo is such a great way to vary a movement. People don’t change it often enough. I’m filing this away for when I’m done this powerlifting cycle.”
Ref pumpandcircumstance.tumblr.com

Hi guys,

The 2.0 Program attached for download below is a realistic refresher workout regime for myself. For various personal reasons I have been neglecting to work out. No more.

This, the 2.0 French covers a simple cardio and weights route. Looks at motivation, detox and food, as much as the exercises. It is using commonly available info, and is useful for those requiring a refresher course (me) as well as newbies to working out. Hope it’s of use to you. I will put up links to some great guys and their work out programs over the next while.

The 2.0 French, I plan on using to get into the 1.1 Irish program previously published on europaFITNESS.

Next up is a simple Food post, will have it up for the coming weekend.

If you want the word document version of this, for translation etc, contact the team here. 2.0 French Basic Refresher Work Out Program is downloadable here.

Enjoy.

As promised the 1.2 Irish Traveller Basic Supplements program that can be used when working out.

• You do not need to use supplements if you have a healthy diet and are healthy. See more on Forums here.
• This will suit the Irish 1.1, 1.0 though not required for 2..0 French.
• 2.0 French is a refresher/ starting out program that will be published on europafitness.com 11 May 2011.
• I am going to do a short Food Program 1.3. It will be an example of what I eat and what I leave behind as I get back into shape. It will be published here 14 May 2011.

Finding definitive conclusive research on supplements is problematic; on defining the beneficial properties themselves; on the benefits on a person. There are many environmental factors that influence the results. If you are a high performing fitness/ sports guy then you will use them to supplement a defined diet.

For regular gym goers there are real costs involved financially, and ontologically speaking; do you need them? Mindful too of the unsupervised unplanned and unresearched use of supplements.

I use them to motivate myself into working out, toning up. If you do too and if you’re not getting any visible results, then stop. Look how else you can motivate yourself. It could be that hiring a trainer would be cheaper and more motivating, and even healthier.

Supplements also affect guys differently; everyone’s physiology is different.

Over ingestion of insoluble vitamins and minerals can be toxic (as well as burning a hole in your pocket). Your body can’t get rid of them.

More on toxic supplements, or banned supplements (which are not necessarily the same) elsewhere in the forum.

The Full PDF of 1.2 Irish Traveller , the Supplement Program is downloadable here.

Enjoy.

Hi guys, am motoring alone with europafitness tweaking. If you have joined, are fitness mad, get in touch and join @team europaFITNESS; you’ll get more admin access to behind the scenes!
peace out
aindreas

Chelsea Kane & Mark Ballas – Cha-Cha-Cha (by Codebear4

)

Guess how old this guy is?

This is the workout the actors including Andy Whitfield (Spartacus)  in the tv series Spartacus did to get in shape. It involves minimal apparatus and achieves optimal workout for all body parts. The Spartacus Workout involves;
10 exercises that collectively work every part of your body,

60-second stations,

15 second rest between sets,

Complete circuit, rest for 2 minutes.

Takes 41 minutes to complete.

You need polygon dumbbells.

Scott below does the best demo for this workout. I’ll write them up later but watch the video a few times and note the exercises listed below.

Station 1; Goblet Squat

Station 2; Mountain Squat aka Mountain Climb

Station 3; Single Arm Dumbbell Swing

Station 4; T-PushUp

Station 5; Split Jump

Station 6; Dumbbell Row

Station 7; Dumbbell Side Lunge and Touch

Station 8; PushUp Position Row

Station 9; Dumbbell Lunge and Rotation (Twist towards your knee)

Station 10; Dumbbell Push Press

Hi guys
This is an update on a previous post. I have redesigned the football site here. Enhanced Live soccer results blog lists all europe wide match results. As they happen, with stat info on all aspects of the matches.
europafitness.com/soccer

Thanks to iddaa.

Hi guys, Have been playing around with enhancing the backend of europaFITNESS. You can now create a blog or post to the Hola Amigos blog that you are reading, via logging on and accessing the backend dashboards. You can tweet & notifty facebook your likes and profile too. I start my supplemnt plan tonite. Will write it up soon. Off to the gym in an hour.

hi guys
If you have a link post them here >>> We are happy to link to competitors and other fitness sites and blogs. All welcome.