Andrew, your right that first link doesnt work anymore, and I couldnt find the article anywere that it linked to.

But if you look at the second link to lyle's forum, the first post I made over there outlines the workout from that first link. If you read through that thread he basicly lays out that the workout is not optimal, but it was my starting point.

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I don't do this for my family, my friends, women, accolades, pride, or ego. I do it for me and no one else, its just part of who I am.