--->>405<<--- accountability/progress log

**energizer bunny** · 04-03-2013, 11:48 AM

Originally Posted by --->>405<<---

well guys i have amp'd up my cardio in a way.. instead of doing so much LISS or moderate (whatever u wanna call it) i have been doing more HIIT.

5min warm up
10-15mins HIIT
10-15mins moderate

we'll see if this does anything other than cut my cardio time in half (which would also be good)

good stuff.......i cant stand LISS.......HIIT all the way.......

**--->>405<<---** · 04-03-2013, 11:50 AM

thx bunny

**energizer bunny** · 04-03-2013, 12:50 PM

Originally Posted by --->>405<<---

thx bunny

have you seen the bodybuilding documentary, "i want to look like that guy" jeff willet changes an average joe to stage ready.........any way, my point.....he says to only do 16 mins HIIT, but to do it after every session.........works for the average joe.

**--->>405<<---** · 04-03-2013, 01:00 PM

hmm interesting i will see if i can find it

**energizer bunny** · 04-03-2013, 01:06 PM

im surprised you havent seen it mate! think itl be right up your street, its very motivateing and shows how tough it is to be a bodybuilder!

**energizer bunny** · 04-03-2013, 01:11 PM

Originally Posted by --->>405<<---

hmm interesting i will see if i can find it

just google it mate, its the secon vid down..........its long...part 1 is 22 mins.

**951thompson** · 04-03-2013, 01:21 PM

Have you read lyles stubborn fat solution? It's a cutting edge HIIT cardio workout, I've started doing it every Thursday morning.

**--->>405<<---** · 04-03-2013, 02:10 PM

Originally Posted by energizer bunny

just google it mate, its the secon vid down..........its long...part 1 is 22 mins.

doing it now, looking forward to watching it

Originally Posted by 951thompson

Have you read lyles stubborn fat solution? It's a cutting edge HIIT cardio workout, I've started doing it every Thursday morning.

oh yeh read it. where do u think i got so much of my understanding about body fat and mobilization and oxidation of fat?

i use SFP 3 i think it is

**951thompson** · 04-03-2013, 02:20 PM

Originally Posted by --->>405<<---

doing it now, looking forward to watching it

oh yeh read it. where do u think i got so much of my understanding about body fat and mobilization and oxidation of fat?

i use SFP 3 i think it is

think im following the same one, HIIT/mod/HITT?
On Tuesdays I use my 2nd depletion workout as the HIIT, then do 20 mins mid intensity.

**--->>405<<---** · 04-03-2013, 02:29 PM

no for me its:
warm up
hiit
moderate
quit

**951thompson** · 04-03-2013, 02:43 PM

Originally Posted by --->>405<<---

no for me its:
warm up
hiit
moderate
quit

Right, im with you, niceone

**human project** · 04-04-2013, 04:37 PM

Originally Posted by energizer bunny

im surprised you havent seen it mate! think itl be right up your street, its very motivateing and shows how tough it is to be a bodybuilder!

You have a link... You have me interested

**human project** · 04-04-2013, 05:04 PM

Originally Posted by energizer bunny

im surprised you havent seen it mate! think itl be right up your street, its very motivateing and shows how tough it is to be a bodybuilder!

I can't find the full video just trailers... You know where I can watch the full video??

**--->>405<<---** · 04-04-2013, 08:19 PM

Originally Posted by human project

I can't find the full video just trailers... You know where I can watch the full video??

Here u go pal

http://vimeo.com/m/5795288

**bethdoth** · 04-05-2013, 06:57 AM

That was NOT a motivating video. The comments about you have to feel bad to look good and that being super lean is not functional??? I also noticed in his diet plan a lot of meal replacement not real foods with protein. Yes he made unbelievable progress but like his comment about Mt Everest it won't last. He made a temporary change to his lifestyle... I wonder what he looks like today or 2 years after this? Just my .02

**--->>405<<---** · 04-05-2013, 07:04 AM

Originally Posted by rhoag

That was NOT a motivating video. The comments about you have to feel bad to look good and that being super lean is not functional??? I also noticed in his diet plan a lot of meal replacement not real foods with protein. Yes he made unbelievable progress but like his comment about Mt Everest it won't last. He made a temporary change to his lifestyle... I wonder what he looks like today or 2 years after this? Just my .02

yeh i thought it was interesting to watch. curious about the 16min HIIT 2x per day.. havent lookd at his diet yet. i can say when i cut to 9% it was a painful and depriving process. more deprivation and cumulative hunger than anything else.

id be interested to see what he looks like today as well. will have to chek and see if i can find some current pic of him.

**gbrice75** · 04-05-2013, 07:32 AM

Originally Posted by --->>405<<---

no for me its:
warm up
hiit
moderate
quit

Same here.

**energizer bunny** · 04-05-2013, 08:07 AM

Originally Posted by rhoag

That was NOT a motivating video. The comments about you have to feel bad to look good and that being super lean is not functional??? I also noticed in his diet plan a lot of meal replacement not real foods with protein. Yes he made unbelievable progress but like his comment about Mt Everest it won't last. He made a temporary change to his lifestyle... I wonder what he looks like today or 2 years after this? Just my .02

fair comment mate........the fact that it proves that with hard work and dedication you can go from average joe to stage fit was motivating to me...........and the comments about being functional for someone like me would hold true (now im going off his stage shape).......and i think its true, stage fit for the average joe without gear is very hard to keep........anyway glad you watched it mate.

**energizer bunny** · 04-05-2013, 08:08 AM

Originally Posted by --->>405<<---

yeh i thought it was interesting to watch. curious about the 16min HIIT 2x per day.. havent lookd at his diet yet. i can say when i cut to 9% it was a painful and depriving process. more deprivation and cumulative hunger than anything else.

id be interested to see what he looks like today as well. will have to chek and see if i can find some current pic of him.

im sure at the end of the last vid it shows him a few months later and he had went back to average joe looking.........

**--->>405<<---** · 04-05-2013, 06:23 PM

making some progress with abs.. it is not a fast process! but its nice to be getting better abs while running maintenance diet averaging 21000cals per week

**Zodiac82** · 04-05-2013, 09:24 PM

^^^^sweet....whats the time frame between pics....have u started carnitine back up again?

**--->>405<<---** · 04-06-2013, 06:08 AM

Originally Posted by cancer82

^^^^sweet....whats the time frame between pics....have u started carnitine back up again?

same day for both pics, just different lighting..

no on the carnitine. i doubt i will ever run it again after the heart skipping beat episodes. i dropped carnitine and peptides. i would have to say IMO both compounds are a waste of money. i did not see much benefit (if any at all).. i think it is just a racket to generate revenue in a market for people not willing to consider AAS (or in addition to).

**Back In Black** · 04-06-2013, 06:36 AM

Dammit man, PANTS!!!!!

**--->>405<<---** · 04-06-2013, 07:39 AM

Originally Posted by Back In Black

Dammit man, PANTS!!!!!

maybe i have em pulled down real low?

**austinite** · 04-06-2013, 07:41 AM

Originally Posted by --->>405<<---

making some progress with abs.. it is not a fast process! but its nice to be getting better abs while running maintenance diet averaging 21000cals per week

Impressive 405. You're a monster!

Must be very skilled to take a self pic like that!!

**gearbox** · 04-06-2013, 10:17 AM

Good looking results. Skin looks like its hardening from the last pics.
Great job bro

**951thompson** · 04-06-2013, 10:44 AM

Looking good 405 (no homo)

**--->>405<<---** · 04-09-2013, 11:35 AM

HIIT every cardio session is not for the faint of heart or out of shape! especially i did it yesterday after a brutal leg session at noon, then did HIIT sprints at the park at 1800, then did HIIT today on the bike. wanna talk about lactic acid!

**Tx89** · 04-09-2013, 11:44 AM

Nice heels mate, especially the veins.
Whats your HIIT Approach? Sfp or did you come with something new, "405 style"....wouldnt surprise me ;-)

**--->>405<<---** · 04-09-2013, 12:01 PM

Originally Posted by Tx89

Nice heels mate, especially the veins.
Whats your HIIT Approach? Sfp or did you come with something new, "405 style"....wouldnt surprise me ;-)

actually right now my HIIT depends on what i am doing. its usually either the bike (which is very painful!) or sprints, or intervals on elliptical. depending on my schedule.

it follows similar format every time though:
5min warm up
15min HIIT (30sec/60sec) basically 10 sprints
10mins moderate (how high of intensity depends what i do)

on days i do HIIT sprints at the park i do nothing after the 10th sprint except cool down of about 2mins.. im currently doing this 4days per week..

today i did the bike so after my 10th sprint i was in such pain from lactic acid i finished my 10mins moderate walking on 6 incline at 3.5 mph

**Tx89** · 04-09-2013, 05:28 PM

Thanks big boy

My approach is pretty similar and I totally feel you on the lactic acid pain on the bikes...depending on what I did before sometimes i am barely able to push sprinting time to 30secs if I really go all out. Definitely feel HIIT training prolonging my recovery time and giving me pretty heavy legs the day after.

**basketballfan22** · 04-09-2013, 08:43 PM

Looking good 405. It's been wayyyyyyyyy too long since I have been here, but I have been really busy. I am still on my routine and diet though. Sadly, I have let up slightly on my diet; but I weigh 185 now. I know that is not much; but considering how hard it has been for me to gain ANYTHING more, I am pleased. Anyway, I thought I'd drop by and say "hi."

**--->>405<<---** · 04-10-2013, 03:15 AM

good to see you drop in basketball

keep it going dude!

**--->>405<<---** · 04-10-2013, 08:42 AM

I tell u what: i think im starting to enjoy HIIT only cardio! Cuts my time in half and it seems to be helping already!

Lookn forward to abs/hiit elliptical today

LOL. Who would think that! The 2 typically most hated types of exercise ..

**Tx89** · 04-10-2013, 08:46 AM

I guess im too dumb for ellyptical HIIT. If i really go all out on these I often kind of lose my rhythm as I fatigue and almost fly off.
Maybe I can make it into an awkward Gym moments compilation video this way

**--->>405<<---** · 04-10-2013, 09:47 AM

^^
lol..

**Zodiac82** · 04-10-2013, 09:52 AM

Originally Posted by Tx89;64***86

I guess im too dumb for ellyptical HIIT. If i really go all out on these I often kind of lose my rhythm as I fatigue and almost fly off.
Maybe I can make it into an awkward Gym moments compilation video this way

lol I know what u mean....everytime I go over like 105 rpms ill lose my timing and my knee/leg would locked and buckle lol....kinda like when ur walking down the steps and for whatever reason u think its another step there lol

**Tx89** · 04-10-2013, 10:22 AM

^^this!!!!!

**--->>405<<---** · 04-10-2013, 01:09 PM

Excellent abs/HIIT Cardio today

Theres something to be said for running maintenance and amping up cardio. GB posted a thread that touched on this subject. It seems i am appearing leaNer now by running maintenance and hitting hard cardio than when i finished cutting.

Some of this could be due to the HIIT. Im thinking it is so. HIIT cardio + HIT Style lifting = good regimen IMO

Wish i would done this sooner!

**RaginCajun** · 04-10-2013, 02:53 PM

Originally Posted by --->>405<<---

Excellent abs/HIIT Cardio today

Theres something to be said for running maintenance and amping up cardio. GB posted a thread that touched on this subject. It seems i am appearing leaNer now by running maintenance and hitting hard cardio than when i finished cutting.

Some of this could be due to the HIIT. Im thinking it is so. HIIT cardio + HIT Style lifting = good regimen IMO

Wish i would done this sooner!

well think about it for a sec bud. you are expending more cals by doing more cardio, thus, creating a bit of a deficit!