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11-23-2013, 12:42 PM #7601
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11-23-2013, 01:02 PM #7602
Marcus, What type of cardio do prefer for fat loss? HIIT or steady state?
I've been doing HIIT and was wondering if there was a better way, a way that minimizes lbm loss.
I do it post workout and usually only go for about 10-12 min. I'll run full out for about a minute - minute and a half, then walk at a quick pace until my HR drops to low 130's, then run again. After the running portion my HR goes up to high 150's low 160's.
Thanks
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11-23-2013, 01:27 PM #7603
Delts n traps in 5 min. Got my preworkout a drinks in :-)
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11-23-2013, 01:30 PM #7604
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11-23-2013, 02:09 PM #7605
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11-23-2013, 02:11 PM #7606
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Originally Posted by Giggle
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11-23-2013, 02:25 PM #7607
Hi guys - it was a perfect leg day and I just had to share...
(FYI - I've been starting every workout with a powerlifting move, and then switching it up to a bodybuilding focus)
I finally got to a max squat of 225! Then back to 195 for 3 sets of 3.
Leg extensions - two wu sets, then 2 all-out sets with drops and partials at the end.
Leg press - top set was to failure at 10, then rp for a couple, then finished with bottom partials.
Reverse V squats - two sets to failure
Lying curls - 2 top sets, first was with partials and the second one was a triple drop
Standing stiff deads - 3 sets with hard squeeze at the top
It was one of those days you feel like you could go on, but you know you've done a good job. Legs shaky.
I took some of the sets to that place where you can't hear the crappy gym-music anymore!!
Thanks for all your encouragement gentlemen.
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11-23-2013, 02:29 PM #7608
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11-23-2013, 02:36 PM #7609
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Originally Posted by Giggle
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11-23-2013, 02:52 PM #7610
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11-23-2013, 02:55 PM #7611
Of course you do. I've been training with weights for over 20 years but I've learned more in the past year from this forum than you can imagine. I don't generally talk to anyone in the gym and I don't get many opportunities to discuss it with anyone outside the gym. Here, all we talk about is lifting and things having to with this lifestyle.
Seeing what other people are doing, what works for them and the ideas I get for incorporating some of that into my own goals is priceless. These are real people with no agenda to fill other than helping others and themselves through sharing knowledge and experience. I don't get that from commercial enterprises. They're always selling something so I question the motive. Here, I don't need to do that.
Your experiences and knowledge are just as valuable as anyone elses. I for one am interested. I'm sure I'm not alone.Last edited by Java Man; 11-23-2013 at 02:57 PM.
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11-23-2013, 03:03 PM #7612
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11-23-2013, 03:08 PM #7613
Ahhhh I fvcked up my rotator :-(
I warmed up and felt great too.
Smith press
185 feel set x 12
225 feel set x 10
275 working 6 rp 2 more
My fvcking rotator stung on that last set. I felt so strong and finished my set but my cuff still hurts. Gunna hafta rest it next week
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11-23-2013, 03:10 PM #7614
Thanks boys! That squat felt real fast, and I'm going up next week.
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11-23-2013, 03:11 PM #7615Originally Posted by Giggle
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11-23-2013, 03:14 PM #7616
Looking good sfla. full caps on the delts. Was that pumped from the session you just did? I always have to look twice at that name. It always looks like stfu at first glance
Your workout for shoulders is very close to what I did last night except I did a set explicitly focused on rear delts and my gym doesn't have a hammer strength vertical press so I didn't do that. They hurt today. Just lifting my arms is difficult lol.
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11-23-2013, 03:19 PM #7617
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11-23-2013, 03:22 PM #7618
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Originally Posted by Hazard
http://www.mayoclinic.com/health/rot...-home-remedies
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11-23-2013, 03:23 PM #7619
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11-23-2013, 03:27 PM #7620Originally Posted by Igifuno
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11-23-2013, 03:35 PM #7621
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11-23-2013, 03:45 PM #7622
Lmfao! I didn't notice that. My gym has concrete floors, like a garage... It's actually in a commercial docking warehouse unit, complete with external roll up doors. . It technically IS a garage
Those lockers in the background look like wood paneling at first glance, too. Off camera, there is a concierge with towels and pwo drinks offering complimentary deep tissue massage. There are solid marble ornate pillars in the main hall stretching 24 feet to the colonnade where the frescoed dome completes the structure.
yeah, I'm bored
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11-23-2013, 03:46 PM #7623
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11-23-2013, 03:47 PM #7624
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11-23-2013, 03:53 PM #7625
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11-23-2013, 03:53 PM #7626
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11-23-2013, 03:55 PM #7627
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11-23-2013, 04:02 PM #7628
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11-23-2013, 04:05 PM #7629
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11-23-2013, 04:07 PM #7630Originally Posted by Java Man
My gf is a certified physical therapist assistant, medical assistant, and worked at a chiropractors office for 4 years. She's rehabbing me with massages and ice :-)
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11-23-2013, 04:29 PM #7631
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11-23-2013, 04:30 PM #7632
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Originally Posted by bikeral
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11-23-2013, 04:39 PM #7633
OK I can use the old man card when I have to...............
First HIT Leg workout
Seated leg extensions
265x7, 245x3,225x3,210x3
Standing plate loaded leg curl
190x6, 165x3,140x3,115x3
Squats
285x6, 235x4, 185x4----puke not really but wiped
V-squat
720x5, 630x4, 540x4
Seated Plate loaded calf raise
225x7, 180x6, 135x6, 90x6
I will feel the pain for sure.
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11-23-2013, 05:06 PM #7634
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11-23-2013, 05:10 PM #7635Originally Posted by Java Man
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11-23-2013, 05:28 PM #7636
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11-23-2013, 05:46 PM #7637
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Originally Posted by bikeral
With respect to each movement, including your drop sets or four straps, you'll want to keep the rep range at a maximum of 12. So essentially, moving forward, you can increase the weight even more, and do less reps, while stimulating more growth and recruiting new muscle.
Let me know if you can't find it, and I'll send it to you, I'm on my phone right now or else I would have.
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11-23-2013, 05:52 PM #7638
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11-23-2013, 05:58 PM #7639
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11-23-2013, 07:22 PM #7640
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