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All of those events would be easy to smash out full reps/points within the 45 seconds even if unfit, but 10 sets back to back with 15 seconds rest would kill. And, that dead ball event should be at least 25 - 30kg.

What weights are used for those tests, like squat, dead ball, etc?

1 year to get your waist down just 3 cm will be easy. You should be able to do it in a month without being extreme.

Sorry if I missed it Perthguy, but what are your physical stats?

Are you running on a track?

It's good to record results and track progress, just keep those damn injuries away.... Look forward to seeing your improvements in 4 weeks. I believe the standing long jump in the link has been recently broken By Byron Jones - over 12 foot.

Plyometrics FTW !!!

Look forward to seeing your results. I'm about to start some sprint training up to 400m max at 40 years old now. Tried about 2 1/2 weeks ago but pulled a hammie, stupid me for rushing into it after being not very active. Will be stretching and warming up better from now on. Are you in Pinkboy?

I understand what your trying to say, but it's not always the case. Take a look at competitive strongman competitors, they are the largest human beings on the planet with the most muscle mass. The majority also have quite a high amount of body fat. The other extreme, marathon runners, very...

That is high volume. If you are really going to failure on your sets, CNS destruction and friends are coming your way. How long have you been doing this routine?

That's probably too much, even one 20 repper will destroy most people.

A surefire way is to pay a trainer to come to your place to do a few sessions. Keep doing this until you can do it yourself. Otherwise, just keep paying for somebody to keep you honest.

Macadamia Nut oil is great. As far as I know, it's ok to be heated. I use it with all my cooking.

This diet can make you obese too, if you consistently overeat. No need to count calories, but need to look in the mirror and be honest with yourself.

There really is no need for a solution to lose weight. The real need is solution for those with a problem gaining weight. Maybe some sort of calorie counting mouthpiece which gets worn every time something is consumed. It could be set to have a daily limit which it lets through, after this...

Calories are calories. About 6 months ago I was eating Pizza, McDonalds, KFC for probably 80% of my meals for 4 or 5 weeks. I was doing no exercise during this time and ended up the leanest I've ever been, good muscle definition and visible abs in the right lighting. It was the lightest...