meals and cardio

20 minutes of my experimental cardio routine

Meal 1 3:45pm
12oz beef
1 cup white rice porridge

Meal 2 8:00pm
10oz salmon
2oz blue crab meat
1 cup white rice porridge

Routine for "experimental" cardio? Or is this top secret shit we are dealing with?

Originally Posted by TripleOvertime

Routine for "experimental" cardio? Or is this top secret shit we are dealing with?

lulz. its just something im trying to get the most out of my HIIT sessions. over the last three weeks, i noticed that my first quarter (5 minutes) was the least productive. obviously, it takes the body time to warm up and get acclimated to the workout, but i felt like i could improve my workout. i use 30 second intervals of low intensity and high intensity. in the first quarter, i get 2:30 minutes of high intensity work. even with that amount, i feel that it takes me too long to get ready for productive work.


i have been starting my HIIT sessions with 4 minutes of straight up moderate-high intensity (think around 70% of my max, like we are dealing with weights), followed by 12 minutes of balls out HIIT, 30 seconds at extremely high intensity (full 100% effort) and 30 seconds of moderate intensity (50%ish), instead of low intensity (30%ish). i finish off with 4 minutes of moderate-high intensity (again, 70%ish). so far, i feel that it is much more productive.. i sweat more and my heart rate is higher. i no longer stress my body in the beginning by attempting to start high intensity from scratch. my new cardio shit allows me to ramp up in the most efficient manner possible.

Sounds like a winner.

i hope so. i gotta cut this damn fat off so i can bulk.. i wanna be huge, not small!!

felt bad for my tits this morning.. just lined them up and slaughtered every fibre out of existence. even took the maserati for a nice cruise along the industrial sector.


Tits or GTFO

A) Bench Press (shoulder width, mind you)
3+ 225lbs, 15 reps--> All time PR

B) Wide Grip Bench Press
3 sets of 10, 185lbs

C) DB Bench
3 sets of 8, 105lb DBs

D) HS Incline Press
3 plates/side, 11, 9, 6, 2 plates/side, 17 reps--> first set with 3 plates/side ties a PR set back in the thick of my cycle.

E) Neutral Grip Machine Bench
4 sets of 12, 180lbs

F) Incline DB Fyles
3 sets of 12, 50lb DBs

G) Pec Deck--> these felt really good. gonna swap out cable crossovers with these for a while
4 sets of 12, 120lbs

H) Maserati Cruisin
5 sets of 60yards, 200lbs+prowler

meals

Meal 2 2:15pm
4oz salmon
4oz chicken tits
6oz ground beef
1 cup white/brown rice

Meal 2 8:00pm
12oz pork
1 cup white/brown rice

I do my HIIT training just like your experiment. I found going from high intensity to low intensity put alot of strain on my knees and feet. I switched to high intensity/medium intensity and its alot easier on my body AND I feel it works better from a fitness standpoint.

Great job on the PR's again. Seems like your hitting a couple every week now. I am always surprised when people like the Pec-Dec, I have never really felt much from it. Always prefered DB's and cables.

Good job as usual brotha

Originally Posted by BigZack

I do my HIIT training just like your experiment. I found going from high intensity to low intensity put alot of strain on my knees and feet. I switched to high intensity/medium intensity and its alot easier on my body AND I feel it works better from a fitness standpoint.

Great job on the PR's again. Seems like your hitting a couple every week now. I am always surprised when people like the Pec-Dec, I have never really felt much from it. Always prefered DB's and cables.


Good job as usual brotha

high intensity/moderate intensity is much more practical than to go straight down to low intensity. as for the PR's, thats the beauty of 5/3/1. rep PRs hit literally every workout. beautiful program. absolutely beautiful.

as for the pec deck, i hated it too until i realized that bringing my arms all the way to the back was placing unnecessary strain on my shoulders. i also stopped the straight arm bullshit, which placed serious stress on my biceps tendons. now i only go back enough to feel a good stretch, while keeping my elbows bent.

Delts

shoulders werent feeling it this morning. still got a great workout in.

A) Seated OHP
1+195lbs, 5.5 reps--> PR (i was hoping to hit 7 reps. oh well. all is well), 3 sets of 12, 155lbs

B) DC Machine Lateral Raises
2 sets, 90lbs

C1) Seated DB Press
3 sets of 12, 60lb DBs

C2) Bent Over Lateral Raises
3 sets of 15, 25lb DBs

D1) Snatch Grip High Pulls
3 sets of 12, 185lbs

D2) Neck Extensions
3 sets of 12, 70lbs

E) KK Rows
3 sets of 15, 185lbs

F) Standing Calf Raises
3 sets of 20, 300lbs


delts and traps were looking massive this morning. veins running down my biceps and shit. some kid was ripping some massive ass while doing squats... smelled terrible.. ripped ass 3 times before having the decency to excuse himself to nuke the toilet... fuggin people..


woke up at 225lbs after a pretty hefty refeed. up 3lbs from Sunday morning, but i was looking lean and full as hell, so im good. expecting to break the 220 mark this week.

Awesome job brotha. Is there a specific weight your looking at hitting? It's crazy how much progress you've made.

As far as the guy busting ass, it's perfectly acceptable to let out some gas during sitting lifts on accident...it happens. However if your just crop dusting the leg area, your an asshole.

Originally Posted by BigZack

Awesome job brotha. Is there a specific weight your looking at hitting? It's crazy how much progress you've made.

As far as the guy busting ass, it's perfectly acceptable to let out some gas during sitting lifts on accident...it happens. However if your just crop dusting the leg area, your an asshole.

thanks bro. im looking to hit maybe 215lbs or so. im looking more at looking a certain way than bodyweight, but i think 215lbs would be good enough for me to start lean bulking.


as for crop dusting, lets just say that it smelled like livestock crawled up his ass, decomposed, and came spewing out... smelled absolutely TERRIBLE. he was fucking squatting the bar ripping ass...

Nice pushing man. And those snatch grips are nothing to complain about either!

Originally Posted by TripleOvertime

Nice pushing man. And those snatch grips are nothing to complain about either!

give them a try brother. your traps will thank you later.

meals and cardio

Meal 1 2:30pm
12oz rotisserie chicken
1 cup white/brown rice
1 cup trail mix

Meal 2 8:15pm
12oz beef
1 1/2 cup white/brown rice


cardio was 20 minutes of HIIT.

Do you even have a neck?

Originally Posted by TripleOvertime

Do you even have a neck?

lol im trying to get my neck to disappoint status. taking a lot more work to bring my neck up than it is my traps.

had a pretty good back workout this morning. nothing out of the ordinary, but my veins were popping out like crazy and had a really good pump as well.

BIG Back

A) Yates Rows
7x315lbs-> ties PR, 9x275lbs, 20x225lbs--> PR

B) Wide Grip Pullups
4 sets of 5, bodyweight

C) Wide Grip Lat Pulldowns
4 sets of 8, 220lbs--> ditched the straps for these and actually got a better pump. pulldowns never felt so good

D) Underhand Smith BB Rows
3 sets of 12, 225lbs--> these are awesome.

E) Forearms
tons and tons and tons

Congrats on the PR's bro, I had a pretty killer back workout today myself!

Dude your traps make me want to work harder. Looking jacked bro

Originally Posted by gracian1601

Congrats on the PR's bro, I had a pretty killer back workout today myself!

saw the video of you crushing 500lbs. made that shit look easy.

Originally Posted by BigZack

Dude your traps make me want to work harder. Looking jacked bro

thanks brother. for some reason, deadlifts never did shit for my traps. the olympic lifts and its derivatives put the mass on like you wouldnt believe. never got into shrugs.. felt more like a lower back exercise than a traps movement.




best believe im actually gonna look like i lift when i am done with this cut. been crushing cardio lately and been razor sharp with my diet. gonna have progress pics up this weekend. feel like ive been making great progress in the mirror.. the scale isnt showing a dramatic loss in weight, but i can see for sure that i am leaning out and tightening up. starting to love alphamine. so glad i gave it a second chance.

meals and cardio

Meal 1 1:45pm
12oz rotisserie chicken
1 1/2 cups white/brown rice
1 cup trail mix

Meal 2 8:15pm
12oz chicken thigh
1 cup white/brown rice



crushed cardio.. 20 minutes HIIT. sweated like a whore in church

Day 26 3/6/13

interesting workout today.. nothing much to note besides the fact that i felt pretty strong and the pump was insane.

Bis/Tris

A) 2 Board Press
1x305lbs, 1x315lbs--> PR at bodyweight

B1) CGBP
4 sets of 6, 245lbs

B2) BB Curls
4 sets of 8, 95lbs

C1) Triceps Pushdown
4 sets of 20, 150lbs

C2) Machine Preacher Curls
4 sets of 12, 90lbs

D) Overhead Cable Extensions
4 sets of 20, 100lbs

E) Seated DB Curls
3 sets of 15, 25lb DBs