Dude, you are ripped to ribbons. All that speed blading takes some guts - wipe outs must be a bitch.
I want to increase muscular endurance, and will be following your thread. I was reading the other day how Jack Lalanne challenged Arnold and Franco Columbu to a dip contest and beat them by 40 MINUTES!
I have read some research that intense training over 45 minutes starts to be detrimental. 45 minutes at such a high pace is pretty demanding.
[quote]Fawkes wrote:
I have read some research that intense training over 45 minutes starts to be detrimental. 45 minutes at such a high pace is pretty demanding.[/quote]
I take all those studies with a ton of salt. First I try to determine who they are talking to. Beginners, those in good condition, great condition or excellent condition. Everyone seems to be doing research on one thing or another. But the body is a remarkable machine. If looked after and conditioned properly it can do some amazing things. I have learned to listen to my body, I know when to push and when to rest. If I plan on going all out for one hour, I will need to train all out for ninety minutes.
I have been conditioning myself for close to five years to get this body prepared for the abuse I’m going to put it through. I’ve always laughed at those who want to do the come back and train for less than a year, then fall flat on their face. I take this very seriously, that is the main reason I’m on this site. Their are a lot of individuals with invaluable knowledge here and I’m a sponge. Next to the heart and lungs my legs are my biggest asset. The knowledge I’ll gotten here has been priceless. But it’s meaningless if it’s not applied properly.
Thirty years of training and learning, two things I’m smart enough to know I will never get enough of. The body is constantly changing and adapting to the outside influences. With careful training and conditioning this wonderful machine will do anything you want it to. Thats my story and I’m sticking to it!
[quote]Fawkes wrote:
Dude, you are ripped to ribbons. All that speed blading takes some guts - wipe outs must be a bitch.[/quote]
I wish I had some pictures of the mess I’ve made of my body at times. Two of the worst I’ll mention.
Doing 30+ kmh in the standard speedskaters tuck hands behind the back when my wheel hit something. I managed to get my hands out just enough to land on my knuckles and forearms before I bounced off my chest. Asphalt and skin, what a mess, I could still train I just didn’t look to hot.
The next time I stood up to fast and lost my balance. Which is not a good thing on wheels, hip and shoulders on that one, took some serious flesh off the hip on that fall. I slid a good ten feet the worst part was people were watching, bruised ego as well. It took months to heal, hip and ego.
There have been many others, but never the same one. I do learn although my daughter has her doubts. If it doesn’t kill you it will make you stronger. I should be superman by now LOL!
[quote]streamline wrote:
I take all those studies with a ton of salt. First I try to determine who they are talking to. [/quote]
Well you are right about that. I look to the studies because they are collections of observations on large groups, which is a valuable source of information. But I know many who train entirely contradictory to the “scientific” way , and make great progress. we are all individuals physiologically.
Those sound like some bad wipe outs.Damn, double tough to keep getting back up. Good job
[quote]Fawkes wrote:
Those sound like some bad wipe outs.Damn, double tough to keep getting back up. Good job
[/quote]
As they say, Success is getting up one more time than you are down.
Feb. 18/08
Day two of the Hungarian Oak Leg Blast, 2:20 60 something reps, decided not to count reps but find more suitable focus point, don’t know what yet but I’ll find something that will drive me forward. The leg extensions are just brutal, I’m sure happy they don’t increase. Same with the leg curls.
Serious knee tremors when I was stretching out. Kind of felt guilty walking out of the gym after fifteen minutes so I spent fifteen on the balance board. What a great pump. Staying strong.
Ahhhh, the knee tremors just mean you’ve done a good job. I wouldn’t feel too guilty about shortening it up once in a
while, your workouts are wicked. Nice job Streamline!
Well except for legs I’ve haven’t been to the gym for a bit. Been feeling a little off, could bethat I didn’t have a clean workout routine in my head. That’s changed, I’ve set up my new routine, it’s not on a weekday bases but an every other day routine.
Legs: Hungarian oak leg blast
Cardio: 90 minutes medium pace
Chest & Back: chin-ups, pull-ups, push-ups
Cardio: 60 minutes @ 6 minute miles or better
Legs: Hungarian oak leg blast
Cardio: Sprints
That’s the routine for the next two months. May will be bring the skating weather so we’ll change things up then. See how the legs are doing, most likely go to front squats with deads and other fun things, we’ll see. It is however time to take the gloves off and get down to business, winters almost over. It’s time to play, stay strong, summers long!!
Couldn’t post last night, the site was all messed up. Anyways it was the Hungarian oak leg blast last night.
70# fixed bar 2:40
Leg extensions 1 X 10 X 70# feet pointing out
1 X 10 X 70# feet straight up
1 X 10 X 70# feet pointing in
Leg curls 2 X 15 X 70#
1 @ 70# to failure
15 minutes on balance board
Today was a 90 minute cardio, couldn’t complete, could have pushed but I was really hungry and I didn’t want to burn off my hard earned lean muscle mass so I called it quits at 75 minutes, 11.5 miles and 1180 calories. Had a good stretch after, I’ll make sure to take some energy bars next time. Weighted myself at 175.5 so I know I’m eating good. Plus I’m not sure how much more food I can eat in a day. I’m pushing over 5k a day as it is. If I didn’t workout as much as I do I’d be waddling. Staying strong so I never waddle!
You are freakin’ amazing! Extremely fit in every sense/definition of the word! AWESOME!
Thanks QT, I needed that. I’ve been beating myself up lately. Not really happy with my progress, but I am my own worst critic. I have a real hard time settling for anything short of perfect. Not that I believe I ever will be, I just constantly struggle to be.
Did chest and back today, still struggling with the added weight on the chin-up and pull-ups. Real low reps but I just started so I’ll give it a couple weeks.
Push-ups on the balls are going great. I’m stacking the feet for some and extending one leg out to the side for others. Hoping soon to do one armed on the balls. It’s going to take some serious balance and really slow movement, which just thinking about makes my arm hurt. It will be the mile stone of push-ups for me. That carrot on a stick.
Will start some leg drills to my leg workouts on Tuesday. Vertical jumps, high step up cross overs and lunges. Trying to time everything for the end of April so I come out of the gate at full speed. Then it’s skating hard for four weeks and cruising for the next four and so on, finishing at the end of September. Staying strong to live the dream!
Streamline, if you’re trying to get bigger, what about doing a few basic compound exercises in a 5x5 format every second day for a month, do a few sprints from time to time and get some recovery in and eat like a horse? They say every now and then you should do the opposite of what you’re used to.
Stu
Good day, cardio 60 minute max out. Stair master, 10.63 miles, 1120 calories, 510 floors, average 135 steps per minute. It was mind over muscle for the last twenty minutes. Serious will power and some excellent hard hitting rock & roll. I can totally see 5 minute miles on the horizon. Staying strong and going fast because I love it!
Thanks Stu, but bigger is only for the legs at the moment. I’ll go for some size on the back and shoulders in the fall, after the skating seasons over.
Hungarian oak leg blast today. Straight in and out today.
70# full back squats for 3:00 minutes
Leg extensions 3 X 20 @ 70#
Leg curls 3 X 25 @ 70#
Seated calf raises 3 X 15 @ 70#
I’m really interested in seeing the final results after eight minutes. Almost makes a person dizzy just thinking about it. Not to mention the intense burning sensation that will accompany the light headedness. Might be a good idea to take a barf bag. Staying strong so I can play till I die!
I’d definately need the barf bag Streamline. Can you walk after that workout? Great work!
[quote]daddyzombie wrote:
I’d definately need the barf bag Streamline. Can you walk after that workout? Great work![/quote]
I can still walk after shaking the legs. Once I hit four minutes walking will be a learning experience. I’m starting to see early results and I can feel the legs are solid. Doing sprints tonight, looking forward to it. See if I feel the same after I’m done.
Went to the gym for my first sprint workout on the stair master and I am stoked. I had decided to start with a seven minute warm up on level ten. Followed by a one minute sprint on level twenty, three minute recovery and sprint again.
Well I was warming up and started thinking, which can easily mean trouble for me. However it was a great though. I decided to do progressive sprints, increasing my sprints by ten seconds every sprint. I will do this for forty minutes and add a sprint every session up to sixty minutes.
After six weeks I will start to decrease my recovery time by ten second per sprint. Keeping my total time at sixty minutes. This is going to workout just right. Sometimes I’m to smart for my own good.
Anyways forty minutes with progressive sprints up to two minutes. Felt really good worked hard 6 miles, 290 floors, 650 calories. Great stretch after. Staying strong so I can out live everyone I don’t like.
Kind of took Stu’s advise and changed up my workout a bit.
Chest and Back
Standard push-ups on three medicine balls
5 X 10 total 50
Chin-ups + 25# 5 X 3 total 15
Decline push-ups on two medicine balls 3’ elevation
5 X 15 total 75
Pull-ups + 25# 5 X 3 total 15 not to good all five sets were mouth, nose, eyebrows can’t seem to get the chin, I’ll try once more then drop weight
Diamond push-ups on three medicine balls
5 X 5 total 25
Seated rows 5 X 8 X 160 next time 5 X 5 heavy
Dip + 25# 5 X 5 total 25
Couldn’t believe it, doing my decline on the sit up incline board when some dick head jumps in on me when there’s another one fifteen feet away, so I moved. The world is full of goofs. Staying strong physically and mentally so I don’t go fucken crazy!
Good workout tonight, 90 minute cardio on the step master. Last twelve minutes was all mental and controlled deep breathing. I’m happy with the stats, 14.25 miles, 691 floors, average 117 steps per minute, 1539 calories and the heart rate never passed 160 beats per minute. Good long stretch after. Need a shower in the worst way but theres no hot water at the moment, never fails.
It’s my swing three days off so the leg workout tomorrow should be a good one. Do some lunges and speed drills before the oak leg blast. Hoping for some dry weather so I can get the skates on. March first, where the fuck’s spring. Working hard and staying strong cause I never plan on dieing, life is sweet.
Well I screwed that workout up! Did some high cross step overs at 2’ with 30# db’s and standing vertical jumps at 2 1/2’ X 5. Then the Hungarian oak leg blast, shouldn’t have done anything but the leg blasts. Short as the workout is, I felt the loss of it’s effects by working the legs first. Lesson #3004 learned and hopefully not forgotten.
Oak leg blast 1 X 70# @ 3:20 - low reps due to #3004
Leg extension 3 X 10 X 70#
Leg curls 3 X 15 X 70# 1 set to exhaustion
Calf raises 3 X 15 X 70#
Cardio tomorrow 60 minute all out max. Looking for 5 1/2 minute miles or a really good excuse and I don’t like excuses. Working hard and staying strong because I can!!