mims, I’m sure sprint work on the spin bike would be great for cardio, conditioning, and fat loss, based on what I’ve been reading. I’ll check in your log and see what you learn!
Lula, great picture! My boys wanted to put a Skyrim caption on that one “FUS RO DAH!” The standing ferret is using a shout of power on the flying one. I hope you like the sprints.
Cardio conditioning finished yesterday with sprints at 10 mph on 0.5% incline + 18 minutes of walk/jogging (I felt lazy). My legs were killing me with DOMS after that 8 set workout on Wednesday. Wow.
Mood stuffs
Yesterday and today I felt genuinely happy and nearly badass again.
mim on the treadmill, I go as fast as I can for the sprint sections because it takes too long to change resistance. You need to do whatever it takes to start instantly. I’ll check in to see how it goes. Yay!
Sprints
I only completed 4 days of 6 last week. Started week 3 today and it nearly killed me.
20/15/15/15/15/10 seconds at 10 mph 1% incline. My lungs are burning!
I’m pretty far behind in your log, but did stop to look at pictures, of course, and looking good!
I thought about you last week, more data for your study. I was bad and pretty high carb, and I could totally see it in my face. I think the visibility of cheek bones can be used as a diet predictor. Just a hypothesis, but I think it’s a tool you use too?
[quote]Patch2 wrote:
I’m pretty far behind in your log, but did stop to look at pictures, of course, and looking good!
I thought about you last week, more data for your study. I was bad and pretty high carb, and I could totally see it in my face. I think the visibility of cheek bones can be used as a diet predictor. Just a hypothesis, but I think it’s a tool you use too? [/quote]
WHAAt? Like you mean more carbs=less cheek bones, or something?
Why are carbs swelling up my FACE???
ALSO, nice sprinting.
And pretty pictures.
Hello.
Goodbye.
@spock, I agree with Patch. I think my waist measurement increases when I eat carbs. They are bloatier or something, even if my bf doesn’t increase. I could report back but I’m not sure I could stand to look at my blotchy old face that closely right now. My fragile leetle self-esteem probably couldn’t take it.
LIFTINz
Deadlift
I wasn’t sure about the wisdom of lifting to failure, so I did my 8 sets to “discomfort and blowing level” rather than failure. I bagged the accessories because, it turns out, 8 sets takes quite a while.
warmup 1x3 45, 95, 135
1x5 160 <technically this is a 5RM PR but I haven’t really been pushing the higher rep sumos. I could do more.
3x3, 2x2, 1x3 160
Accessories
Overhead squat (hollow bar) x10
a set of seated hamstring curls
and a knee tuck L-sit whatever for 20 seconds.
A very athletic woman friend of mine was in the gym and surreptitiously tested my deadlift bar weight when I wasn’t looking “just to see if it was heavy”. It was.
You think the honey badger cares? It doesn’t give a shit! Peace.
Nothing but cardio today. Treadmill 1.91 mph 20 min + 5 min at 4.8 mph. I actually forgot myself for awhile. That has to be good. Bench tomorrow.
Mims, i saw an article last week on Charles Poliquin’s blog indicating 8 sets is better than 5, so I’m trying it out.
Because i love hallowed’s underwear pics so much, I got me some new panties too. I guess I need practice… Hi hall!
Bruty, that’s good, right? I’m just learning from Hallowed.
Science:
Charles Poliquin reports research that shows:
"Moderate physical activity for at least 150 minutes a week resulted in a lower mortality risk of 10 percent over not exercising at all, while intense exercise produced a 22 percent drop in death rate. When people exercised hard for the longest time (300 minutes a week) they lived the healthiest longest lives and had a 39 percent lower risk of morality than those who did not exercise. "
However, Charles feels that weight training is far superior and more intense than aerobic activity, because of the intensity (> 6 METS counts as vigorous). If weight training counts as vigorous, I’d say I train 200 minutes a week with weights and 120 minutes a week cardio. But I have a feeling the heart rate zone is part of this puzzle. I think I spend most of my time in the fat zone when I weight train, while I’m in the cardio zone when I do my cardio. There’s probably a certain amount of cardio zone time necessary for depression and cell turnover and shit like that.
Charles does cite some research showing long endurance training (like marathon training) is really bad.
[quote]arachne12 wrote:
Nothing but cardio today. Treadmill 1.91 mph 20 min + 5 min at 4.8 mph. I actually forgot myself for awhile. That has to be good. Bench tomorrow.
Mims, i saw an article last week on Charles Poliquin’s blog indicating 8 sets is better than 5, so I’m trying it out.
Because i love hallowed’s underwear pics so much, I got me some new panties too. I guess I need practice… Hi hall![/quote]
AW HELL YEEZY! I think your beginning panty pic taking skills are about where mine were LOL. Practice practice practice! We are all here to support you. Mainly meaning SHOW ME MORE PANTIES!
Lifting
Bench
3x45
3x65
1x85
1x95 This was easy, so I kept all quiet-like so failure couldn’t sniff out my confidence.
1x100 < PR! At least recently and btw good enough for the comp at the end of March! Yay!
I have in my records a 105 but I’m suspicious that one wasn’t competition legal. This one was.
102.5 fail
3x85
3x80
4x80
4x80
10x65
5x72.5
I actually did my accessories first today, which is unprecendented.
Lat pulldown (cable) 3x5 150
Face pulls 3x8 80
DB rows 1x5 45
Then I walked on the treadmill at 10% incline for 10 minutes +3 minute cooldown at 3 mph for 0.63 miles and contemplated the sweet sweet feel of victory.
Love lulz and lifts to all you beautiful women!
Hallowed, I’m practicing the underwear shots every day.
Finished mai sprints yesterday. They kicked my ass again. 20/15/15/15/15/10 seconds at 10 mph 1% incline. Burning lungs of death.
Hallowed, my program is:
1 main lift per day four days a week
Work up to heavy singles
Finish with increasing volume ramping down.
A light set of the main lift on the opposite day (e.g. light military set on bench press day)
I feel this works for me because I seem to need volume and heavy singles to progress. That’s why I’m not a fan of 5/3/1 except: the BBB version has the volume and snap tells me the powerlifting version adds in heavy singles. I guess I just made up my own program based on what I think works for me. I seem to be progressing better since I added in the singles.
Looking like a Greek freaking statue 
