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Old 04-18-2012, 12:26 PM #946
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Or be like me and not believe in doing cardio
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Old 04-18-2012, 12:53 PM #947
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Originally Posted by Mr.Familiar View Post
Go the extra mile and try to work in some high intensity stuff. I've kind of slacked on cardio lately because I switched gyms (old one had an indoor track), but set up two cardio days week for a few weeks to run a mile as fast as you can, each day. Try and beat your PR every time.

Or not.
i do liss cardio at least twice a week, sometimes i will be able to sneak a 3rd one in there. i normally do it on the bicycle too

i'd like to eventually get on the treadmill and run some, but im in no hurry, being an ex fat kid, running just is not my thing

thanks for the suggestions tho homie

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Originally Posted by Squirrelly Wrath View Post
Or you could do High Intensity Interval Training which is more efficient at body recomposition, and fat oxidation due to the EPOC effect.
i havent started hiit yet, i will eventually be doing it. eventually i'd like to be doing liss twice a week, and hiit once a week. i was told to give hiit its own session but i am a little confused how to do this. should i do it fasted? (i have bcaas to work with currently) or would it be better to break my fast with my mainly protein meal, wait an hour or so then go do some hiit?

or am i just over thinking this?

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Or get better genetics and don't do any cardio
for me personally, its not cutting without some kind of cardio

idgaf what kevin says or does
lol, not an option
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Old 04-18-2012, 01:23 PM #948
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Quote:
Originally Posted by FHS JewFro View Post



i havent started hiit yet, i will eventually be doing it. eventually i'd like to be doing liss twice a week, and hiit once a week. i was told to give hiit its own session but i am a little confused how to do this. should i do it fasted? (i have bcaas to work with currently) or would it be better to break my fast with my mainly protein meal, wait an hour or so then go do some hiit?

or am i just over thinking this?
You're over thinking it, for the most part. Don't do it fasted. Eat a small meal before. Either dedicate a gym session to it, or perform it after your workout. 20-30minutes of 1:1 or 1:2 intervals should suffice.
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Old 04-18-2012, 01:26 PM #949
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Or you could do High Intensity Interval Training which is more efficient at body recomposition, and fat oxidation due to the EPOC effect.
Word. I've just always felt greater satisfaction improving pr's w/ running miles, than interval sprints. Plus, runners high is Doing both is

You think they would yield next to the same results, SW? Running a 6 min mile, vs. interval sprints?
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Old 04-18-2012, 01:29 PM #950
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will be dedicating a gym session to hiit

in the fall i was doing, 30 sec going hard (90ish rpm), 1 min rest(60ish rpm), 30 sec hard, 1 min rest, and so on. this was on the elliptical.

sound about right?
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Old 04-18-2012, 01:33 PM #951
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Dat dere jump rope HIIT
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Old 04-18-2012, 01:35 PM #952
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Sounds pretty decent, although I always did running, 30 seconds hard, 30 seconds off. 1 minute = 1 "rep". When I did it, I would do 8 total weeks, ramping up from 8 reps a week to 16 reps a week. Felt pretty awesome, also leaned me out a lot.
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Old 04-18-2012, 01:37 PM #953
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Quote:
Originally Posted by FHS JewFro View Post
will be dedicating a gym session to hiit

in the fall i was doing, 30 sec going hard (90ish rpm), 1 min rest(60ish rpm), 30 sec hard, 1 min rest, and so on. this was on the elliptical.

sound about right?
Go by and check heart rate. I'm ignorant on exact cardio intensities. I just run my heart out with a mile or sprints, hit 180 bpm, lose ability to breathe (asthma), and feel awesome afterwards. I figure I can't go wrong. I need to work on stamina now.

Ellipticals can get you worked, but try 20 mins on a stairclimber at maximum. You sweat bullets.
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Old 04-18-2012, 01:45 PM #954
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I'll incorporate cardio a couple weeks into my cut. Doing LG right now while slowly changing from around 350c/200p/90f to 150c/300p/70f. Once I hit those macros, I'll start incorporating 1 HIIT, and 1 LISS session per week. Probably continue that for about 3-4 weeks then start bulking again.
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Old 04-18-2012, 01:50 PM #955
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i check my heart rate while doing liss, i keep it between 130-150 the whole time

will probably have to look up heart rate ranges for hiit

and on the stair climber note, ill prolly throw these in there somehow a few times this summer
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Old 04-18-2012, 01:54 PM #956
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130-150 is a solid range for a sustained session. 180 is maximum for a short, high intensity session.
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Old 04-18-2012, 02:10 PM #957
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pick heavy **** up and move it, that usually makes me sweat
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Old 04-18-2012, 02:39 PM #958
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Old 04-18-2012, 03:26 PM #959
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Running ruins your knees and causes heart attacks.
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Old 04-18-2012, 04:04 PM #960
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Running ruins your knees and causes heart attacks.
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Last edited by Mr.Familiar : 04-18-2012 at 04:14 PM.
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Old 04-18-2012, 04:09 PM #961
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Lol, running kills bro.
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Old 04-18-2012, 04:10 PM #962
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I accept and support social darwinism.
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Old 04-18-2012, 04:37 PM #963
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i snapped the cable machine today. it was awesome except that i was only using 35 lbs so it wasnt awesome really.

smith shoulder press
cable lat raises
seated side raises
rear delt raises
shrugs

incline bench db curls
standing db curls
spider curls

smith close grip bench
cable pushdown
DB seated thing
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Old 04-18-2012, 05:26 PM #964
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Anyone here do calves on the leg press?
i do them on the smith ....

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Or get better genetics and don't do any cardio
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Old 04-18-2012, 06:10 PM #965
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mixed bag today

Bench 195 1,3 185x4
Lat pulldown 160 3x6
Deadlift 350 3x4

I honestly don't know what happened with the bench. Just didn't feel tight at all, and didn't have any power. Could be cause of the hour of yoga I did yesterday, definitely felt it in my shoulders. I'm gonna take 10% off and make another run at it. I'm hoping 175 feels easy and I'll bump it up as I go next time around.

Also held off on incline DB because my arms and shoulders felt shot from failing the bench twice. Still getting stronger so I'm not complaining, but I'm not happy lol
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Old 04-18-2012, 07:58 PM #966
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Feel out the ME bench next time starting at 185 instead of straight across. Change up the volume work slightly - try 10 sets of triples at the same weight, explosively, with bands. Just to mix it up. Then return to normal.
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