It burns from about the fifth round, but it is a really good one to do when you’re short on time.
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Dude - Assault Bike (assuming that’s like assault mill) tabata, 20 work 10 off, is probably the most efficient, low-impact HIIT I can think of. I almost always warm up with 10 minutes on it, but finishing off with 2 8-rounders is absolutely brutal, and there’s always a tangible goal to beat - I go for higher cals every time (not expecting to actually burn what is on the screen, it’s just a trackable metric).
Yeah, I use the assault bike (air dyne not sure which name it goes by) for one of the weekly HIIT sessions and use the assault mill (running) for the other.
Every time I do the one, I convince myself the other is better; think that probably suggests I’m going balls to the wall with it.
The displays show figures that I try to ensure I stay above - from memory, I think they are to do with power output, but can’t be sure. Next time I get a session in, I’ll make a point of remembering what it is I use as my metric.
I’m pretty sure, if injury is not a factor, sprinting will always be superior to any machine you use, but in terms of low-risk high-reward, I can’t think of a more efficient machine.
29 July
Squat 3x8 110kg
NG Pull Ups 3x8
DB Lunges 3x8 14kg
Incline Row DB 3x8 24kg
Hammer Curl DB 3x8 16kg
Close Grip Bench Press 3x8 70kg
Preacher EZ Bar Curl 3x8 plus 20kg
Triceps Single Arm Extension DB 3x8 14kg
Crunches 3x8
Lateral Raises DB 3x8 6kg
Getting some good work in. Hows the body holding up ?
So far, so good.
I don’t want to jinx it and I’m worried that gyms will be closed again if there is a second wave, but I’m being diligent on the rest and rehab this time.Twice a week I’m getting in some yoga and general stretching sessions just to make sure I don’t tighten up.
Plus - after an enforced four month layoff, I’ve been really relaxed about the weights I lift. Not looking to chase figures, just working at the upper end of what I can manage but trying to make sure my form stays tight.
That’s a very long winded way of saying, nothing is hurting at the moment and the weights are moving smoothly.
How’re things with you? What are the goals at the moment?
Everything is good with me. Gyms closed down here in Melbourne a while back but luckily I still have access to the full garage gym i was using before. That has meant training has continued pretty much the same with just a few exercises needing to be swapped in or out.
I was training for another powerlifting comp in May (Victorian state champs) but this was postponed because of the gym shutdown. It was re-scheduled for September 12th so I am now training for that. But given the second wave and lock downs in Melbourne right now i am expecting it to get postponed again.
Goal hasn’t really changed, its still just to get stronger and increase my total,whilst trying not to get too slow and fat !!
The continuous strength blocks I have been running are working well but are starting to take their Toll. Looking at switching to some hypertrophy work for the later part of this year and adding some solid weight before year end.
Where you based now ? Are gyms open there ?
Fingers crossed - I’m really hopeful that things will settle down and return to normal whilst also being hugely sceptical that it will happen.
We have moved to Singapore. At the moment the gyms are open albeit my gym requires you to book a training hour in advance. If things do lockdown though I’ll be stuck - no access to a garage gym and all we have by way of gym equipment in the flat is a lonely 5kg dumbbell (singular don’t even have its pair).
Adding weight - what’s the old adage? Weight moves weight, right?
Yep adding weight deff helps move more weight. I want to compete in the 90kg class so have to stay just under that. I am 88 right now but am seriously thinking about a push to 100+ and then cut back to 90 !!!
That’s a big push man.
Go hard or go home !!!
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Like I said just thinking about it at the moment. I haven’t decided yet. I doubt I’d make 100, I think the heaviest I have ever been is around 94.
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31 July
Deadlift 3x8 130kg
Incline DB Bench Press 3x8 34kg
Seated Leg Curl 3x8 55kg
Decline BB Bench Press 3x8 85kg
Seated DB OHP 3x8 22kg
Hammer Curl DB 3x8 14kg
Triceps Extension 3x8 14kg
Preacher Curl Ez Bar plus 3x8 25kg
Crunches 3x8
Front Raise DB 3x8 8kg
1 August
20 secs on / 10 secs off x 20 rounds airdyne
Trying to keep the watts above 450 (managed on 16 of 20)
2 August
Weight 102.0kg
20 secs on / 10 secs off x 20 rounds assault mill
Trying to keep the watts above 150 (managed on 17 of 20)
5 August
Squat 3x8 120kg
NG Pull Ups 3x8
DB Lunges 3x8 16kg
Incline Row DB 3x8 24kg
Hammer Curl DB 3x8 16kg
Close Grip Bench Press 3x8 75kg
Preacher EZ Bar Curl 3x8 plus 25kg
Triceps Single Arm Extension DB 3x8 14kg
Crunches 3x8
Lateral Raises DB 3x8 6kg
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6 August
10km run at the slowest pace ever - I ran with a work colleague at 6.06/km splits. Now I accept I was maybe slowing down a little for her, but can’t reconcile the fact that I was running sub 5 splits whilst back in the UK and now could not imagine doing that out here - far too hot and humid - just saps all energy.
7 August
Deadlift 3x8 140kg
Incline DB Bench Press 3x8 34kg
Seated Leg Curl 3x8 55kg
Decline BB Bench Press 3x8 85kg
Seated DB OHP 3x8 22kg
Hammer Curl DB 16kg
Triceps Extension 3x8 14kg
Preacher Curl Ez Bar plus 3x8 25kg
Crunches 3x8
Front Raise DB 3x8 8kg
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8 August
Squat 3x8 120kg
NG Pull Ups 3x8
DB Lunges 3x8 16kg
Incline Row DB 3x8 26kg
Hammer Curl DB 3x8 16kg
Close Grip Bench Press 3x8 80kg
Preacher EZ Bar Curl 3x8 plus 25kg
Triceps Single Arm Extension DB 3x8 16kg
Crunches 3x8
Lateral Raises DB 3x8 8kg
Today’s weight 100.8kg
9 August
20 secs on / 10 secs off for 20 rounds
Assault mill keeping the watts above 150