That’s probably why yours look good, mine are 15.75 flexed!
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Thanks Anna, appreciate that. Hoping that I can smash an arm day out in around 25/30 mins just pure supersetting pump work!
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Jim Wendler recently wrote a blog post on this. Essentially, after an upper body day, superset 2 triceps movements for 5 x 10 each. Stealing from other authors, I would have one work fully lengthened position, one work the fully shortened position.
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Cheers Dagill I’ll take a look!
Haha checked it out “In other words, make slow, passionate love to the back of your arms” there’s a sentence you don’t hear every day!
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Speak for yourself, it’s a common phrase around here.
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That is a LOnG time for just arms 
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26 hours a year, worth it if it gets me to the goal!
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Didn’t do “cardio” today but went for a fairly long walk, on said walk my hammies, calves, ankles and knees all reminded me that sprinting as a finisher to a LISS session has a recovery cost to it, so left it as the walk = today’s LISS.
Cardio I’m happy with how I’m doing right now, diet is slipping a bit again, not enough focus on the 5 a day and sugars creeping back in.
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Cardio discipline is tough. “It’s easy to be hard and hard to be smart” is real. LISS stuff does great things and it NEED to be LISS to do those great things. Hardcore conditioning does great things too, but they’re different. The latter is so much sexier than the former, and it’s too easy to go for a nice easy walk to get some blood flowing and heart pumping and then say “oh f**k it let’s do some hill repeats while I’m out here” and totally bork the whole operation. It is why I like cardio equipment where I can watch some TV: something to distract from the monotony.
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This is so spot on, I chose 20 mins because I knew I couldn’t maintain very high levels of effort for that period of time so it definitely had to be liss but somehow managed to make it liss plus a short all out effort at the end. Need to reign myself in and be sure to just do liss, not be competitive with myself, and then do my 1/2 HIIT sessions per week where I can flog myself.
I suppose I also need to be mindful to progress incrementally and not just do LISS that becomes increasingly easy and loses its benefit, 0.1mph increases will work to a certain degree, what I did at the end of the last run does not!
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Don’t forget the incline function. I love playing with that when I don’t want to move any faster. It’s subtle, but it’s there.
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I do use it but it’s significantly less used the the speed increase button!
With genuine low intensity in mind I watched YouTube whilst rowing:
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I find I’m the opposite. I go into the workout with the intention to do a hard session, then decide that I’d rather take a walk instead 2min in 
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Have you tried cranking the incline up but making it a walk? If you limit yourself to just walking, it’s very hard to crank the intensity up at the end.
Thankfully you know the solution.
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Yea, did that a little while back, 5 degree incline, but jogged at 5.5mph for the 20 mins, could probably slow that down and maybe go longer for days where running isn’t advisable.
My thoughts were that walking has a built in limiter. You can’t turn a walking session into HIIT. I used to just set a timer for 20-30mins, crank the incline up to 15 and plod away.
Speaking of running not being advisable that recovery deficit from sprints is presumably still having an impact:
Squats: 60-142.5kg X some - 160kg X 2
Wasn’t aiming for anything in particular but 2 felt like then sensible limit today (don’t think I’d have hit anthing above an ugly 4/5) and my legs are aching after that reasonably “light” effort, not sure which direction to move here, squats aren’t my primary focus for the year so on one hand who cares, but there are also better ways to manage fatigue and get stronger and fitter at the same time. Plus if squats go down drastically I can’t see good things happening to my deads, but chances are it’s just fatigue and mental stuff.
Chins: 10kg - 8, 1, 7, 2, 6, 3, 5, 4
S/s dips: 10kg - 8, 1, 7, 2, 6, 3, 5, 4
That’s all, definitely a GtM session, lots of those right now.
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Sounds like a challenge to me…hold my drink!
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