Beginner Battle Rope Workout

Simple Ladder Full-body Workout

Ladder Workout

1 rep Leg Exercise, Upper Push, Upper Pull

2 reps Leg Exercise, Upper Push, Upper Pull

3 reps Leg Exercise, Upper Push, Upper Pull

4 reps Leg Exercise, Upper Push, Upper Pull

5 reps Leg Exercise, Upper Push, Upper Pull

No rest between so use appropriate weights.

Ergo-Log Excerpt: How cacao helps heart and blood vessels function better

More endurance athletes than you'd think use phenol-rich cacao as an effective performance enhancer. A Japanese animal study, published recently in PLoS One, shows how cacao works. The flavan-3-ols in cacao boost the activity of nitrogen monoxide or NO in the blood vessels, and as a result improve the blood's ability to transport oxygen and nutrients to the muscles. The ergogenic effect of cacao probably reaches its maximum 1-2 hours after intake.

Source: How cacao helps heart and blood vessels function better

Other references:
Scared of getting wrinkles? Cacao stops skin aging 15.02.2017
The doping effect of 40 g dark chocolate a day 26.02.2016
Cocoa makes you alert 26.06.2015
Cacao extends your life expectancy and keeps you sharp 16.08.2014
You'll put on weight less quickly with dark than milk chocolate 24.07.2014
How cacao helps heart and blood vessels function better 20.07.2014
Cacao boosts fat burning 18.07.2014
Cacao flavonoid (-)-epicatechin inhibits myostatin and strengthens muscles 05.02.2014
Cacao inhibits DHT, protects prostate against testosterone 21.01.2014
Taking testosterone? Cacao protects your prostate 19.01.2014
Animal study: cacao-phenol (-)-epicatechin keeps endurance athletes fit during inactive period 07.01.2014
Animal study: epicatechin from cacao extends life expectancy 18.07.2012
Cacao contains endurance sports drug 11.04.2012
Cocoa makes you fit faster 12.09.2011
Cocoa lightens exercise load for heart 12.03.2010
Phenol in cocoa has same effect as clenbuterol 13.12.2009
Cocoa boosts NO 07.12.2008

Links to Ginkgo biloba Studies via Ergo-Log

Ginkgo biloba

Ginkgo keeps incorrigible fatties healthy 03.09.2014
Ginkgo's role in the chemistry of lust still elusive 25.09.2011
Ginkgo has anabolic effect on ageing muscles 16.01.2011
Animal study: ginkgo strengthens bones 07.10.2009
Gingko lengthens rats' lifespan 12.09.2008
Ginkgo prolongs life 17.08.2008
Animal study: ginkgo is prolactin inhibitor 17.08.2008
Ginkgo decreases cortisol levels after stress 16.08.2008
Ginkgo protects elderly against first signs of Alzheimer’s 16.08.2008

St Johns Wort Excerpt from Ergo-Log: Overweight and depressed? Hypericum perforatum kills two birds with one stone

Excerpt from Ergo-Log

Overweight and depressed? Hypericum perforatum kills two birds with one stone

You are probably familiar with Hypericum perforatum as a herb that has a mild antidepressant effect, but according to researchers at Banaras Hindu University in India it has other potential uses too. When the Indians gave lab animals an extract of the herb they discovered that it also had a slimming effect.

The human equivalent of these doses would be about 1200-2400 mg extract per day.

Conclusion
"Taken together, Hypericum perforatum could be the antidepressant therapy of choice for patients suffering from comorbid diabetes and obesity", the researchers concluded.

Hypericum perforatum has many side effects. Make sure you read up about it carefully before experimenting with the stuff.

Source:
ISRN Pharmacol. 2011;2011:505247.

More:
St John's Wort makes fat cells resistant to insulin 25.08.2009

Hypericum perforatum - Scientific Review on Usage ... - Examine.com

https://examine.com/supplements/hypericum-perforatum/

Hypericum Perforatum (St. John's Wort) is an anti-depressant herb that is commonly used for its neurological effects. While it appears effective, it is well known to adversely interact with a variety of pharmaceuticals.

Triceps Size “Secret” (GET BIGGER ARMS!)

The Best Science-Based Lower Body Workout for Growth (Quads/Hams/Glutes)