**************Bikeral Training and Diet Log************************

**RaginCajun** · 04-10-2012, 07:51 AM

like i said before, just wait until you are in this for another 3 months! seems like your lifestyle is changing and you are making it happen!

**Back In Black** · 04-10-2012, 08:51 AM

Originally Posted by bikeral

I think around 120. Was going to ask you what I should be shooting for. Most treadmills the heart rate function is broken. Hopefully get my new Polar watch this week.

Honestly as everything stands I would say that is ok. It's about 70% of your mhr and as you are doing HIIT I would stay with it. Interesting to see if your HRM has the same reading as you/cardio machines say!

**bikeral** · 04-10-2012, 08:55 AM

Originally Posted by SteM

Honestly as everything stands I would say that is ok. It's about 70% of your mhr and as you are doing HIIT I would stay with it. Interesting to see if your HRM has the same reading as you/cardio machines say!

Thanks Stem. I am waiting for it like a kid waiting for a new toy.

**bikeral** · 04-10-2012, 06:35 PM

Day 41 Tuesday Workout PM @5:45PM Legs (High Rep)
10 min warmup LIC
6 sets v-squat
3 sets leg press
5 sets seated calf raise
6 sets standing ham curl
3 sets calf extension
30 mins LIC

**bikeral** · 04-10-2012, 06:37 PM

Day 41 Tuesday Cals/Macros
Cals2284/P261/C161/F48

**joebailey1271** · 04-11-2012, 04:05 AM

Doing great

**bikeral** · 04-11-2012, 07:05 AM

Originally Posted by joebailey1271

Doing great

Thanks Joe. Must keep at it.

**bikeral** · 04-11-2012, 07:09 AM

Day 42 Wednesday AM Cardio @ 5:30AM
10 Min warmup at 5MPH
12 sets HIIT 11MPH/30Sec--3MPH/90sec
35 mins LIC

**--->>405<<---** · 04-11-2012, 07:20 AM

mans hittn that cardio hard!

**bikeral** · 04-11-2012, 07:25 AM

Dude at 10 I was done. But you and Stem said 12 so I did 12. LIC was a meager walk at 3.1MPH 7 Incline.

You guys are pushing me. I LIKE THAT!

**RaginCajun** · 04-11-2012, 07:32 AM

love hearing bikeral! its like they are in your head when your on the treadmill, "you better get it son!!!"

**bikeral** · 04-11-2012, 07:39 AM

Originally Posted by 00ragincajun00

love hearing bikeral! its like they are in your head when your on the treadmill, "you better get it son!!!"

That is exactly right. I want to quit at 10 sets but then I'm thinking they are gonna think I am a punk ass biatch and the only way out is to do 2 more sets. Felt great to get it done.

**bikeral** · 04-11-2012, 07:27 PM

Day 42 Wednesday PM cardio @ 6PM
60 mins LIC Treadmill incline 11.0/speed 3.1MPH Heart rate between 115-120 average (Got my new toy today)

**bikeral** · 04-11-2012, 08:04 PM

Day 42 Wednesday Cals/Macros
Cals2122/P246/C170/F37

**--->>405<<---** · 04-11-2012, 08:14 PM

Originally Posted by bikeral

Day 42 Wednesday PM cardio @ 6PM
60 mins LIC Treadmill incline 11.0/speed 3.1MPH Heart rate between 115-120 average (Got my new toy today)

whered u getit al and how much was it? and what did u get?

**bikeral** · 04-11-2012, 08:19 PM

I bought the polar ft60 watch heart rate monitor. Amazon 127 bucks.

**--->>405<<---** · 04-11-2012, 08:24 PM

cool.. can u set it like say u wanna stay around 135BPM so itll beep or something if u go over or under?

**joebailey1271** · 04-12-2012, 01:51 AM

Originally Posted by bikeral

Day 42 Wednesday AM Cardio @ 5:30AM
10 Min warmup at 5MPH
12 sets HIIT 11MPH/30Sec--3MPH/90sec
35 mins LIC

Wow man thats great, makes my hitt look weak, your gonna need a faster treadmill soon

**Back In Black** · 04-12-2012, 02:25 AM

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

cool.. can u set it like say u wanna stay around 135BPM so itll beep or something if u go over or under?

It will do that. You can also upload the info to your PC for those that are REALLy anal

**Back In Black** · 04-12-2012, 02:27 AM

Originally Posted by bikeral

That is exactly right. I want to quit at 10 sets but then I'm thinking they are gonna think I am a punk ass biatch and the only way out is to do 2 more sets. Felt great to get it done.

You're dead right! Great attitude

**bikeral** · 04-12-2012, 03:25 AM

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

cool.. can u set it like say u wanna stay around 135BPM so itll beep or something if u go over or under?

I am pretty sure you can. Need to figure out all the features.

**bikeral** · 04-12-2012, 03:28 AM

Originally Posted by SteM

It will do that. You can also upload the info to your PC for those that are REALLy anal

Forgot to mention that, I also bought the Polar Flowlink which connects the watch to PC and you can upload all the data to the web. That was 44 bucks also from amazon.

**bikeral** · 04-12-2012, 03:29 AM

Originally Posted by SteM

You're dead right! Great attitude

Can't thank you guys enough.

**bikeral** · 04-12-2012, 03:30 AM

Originally Posted by joebailey1271

Wow man thats great, makes my hitt look weak, your gonna need a faster treadmill soon

Thanks, I can't beleive I am running that fast. 2 years ago I had trouble getting up from my couch.

**Back In Black** · 04-12-2012, 03:38 AM

Originally Posted by bikeral

Can't thank you guys enough.

You're the one that has to do the work!

**bikeral** · 04-12-2012, 04:46 AM

Day 43 Thursday AM Cardio @5:30AM
60 mins LIC Treadmill 11.0 Incline 3.2MPH Average Heart Rate 119bpm

**bikeral** · 04-12-2012, 06:41 AM

Day 43 - Thursday Weekly Stats
Weight 209 Started log at 228 Total lost 19lbs This week lost 2lbs
Waist 38 3/4" Started at 41" Total lost 2 1/4" 1/4" this week
Bioimpedance body fat (forgot to do first thing in AM, supposedly drinking water skews results--maybe tomorrow AM)

**--->>405<<---** · 04-12-2012, 07:10 AM

good job there al

**bikeral** · 04-12-2012, 07:15 AM

Thanks, As you know I thought this week I was not going to get any weight loss. Glad I listened to you guys and stuck with the program.

Were you measuring your waist every week when you were up there in weight? Last 2 weeks only 1/4 inch. I know the waist will be my last fat stronghold but was hoping I'd get steady loss there.

**Back In Black** · 04-12-2012, 08:33 AM

Ah you see, maybe we do know what we are on about. Some of the time at least. Well done mate.

The fat will come off relatively equally across your body. Because you/we/men usually hold more on our stomachs it always seems as though it is barely shifting. But it is.

**bikeral** · 04-12-2012, 05:29 PM

Day 43 Thursday workout Back
5 sets Deadlift
4 sets close grip pull ups
4 sets seated cable rows
4 sets wide grip pull downs
30 mins LIC on elliptical

**JohnnnyBlazzze** · 04-12-2012, 06:45 PM

Nice al, how you feeling/looking so far compared to day 1?

7 more days and you're hittin the 50day mark.

**bikeral** · 04-13-2012, 05:08 AM

Originally Posted by johnnnyblazzze

Nice al, how you feeling/looking so far compared to day 1?

7 more days and you're hittin the 50day mark.

Hey Johnnny, feeling good. By the end of the week I am completely drained but progress is good. I have 6 weeks till i go on vacation and I will try to go the distance staying strict on diet and training. Hope you are on coarse as well. See you've had a bit rain in your area.

**bikeral** · 04-13-2012, 05:09 AM

Day 43 Thursday (Yesterday) Cals/Macros
Cals2181/P252/C164/F41

**bikeral** · 04-13-2012, 05:10 AM

Day 44 Friday AM Cardio @ 5:30AM
10 mins 5MPH warmup
12 sets HIIT 11MPH 30sec/3MPH 90sec
35 Mins LIC

**--->>405<<---** · 04-13-2012, 05:38 AM

i tell u al ur cardio schedule is makn me tired! reminds me of mine in the beginning

funny how as u lean out the first thing to be reduced is the amt of cardio.. of course it took me 5months to do that

**Back In Black** · 04-13-2012, 06:58 AM

Al, how are your weights in the gym? Getting heavier?

**bikeral** · 04-13-2012, 07:01 AM

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

i tell u al ur cardio schedule is makn me tired! reminds me of mine in the beginning

funny how as u lean out the first thing to be reduced is the amt of cardio.. of course it took me 5months to do that

You and me both. However I would like to keep the AM cardio when I start bulking. Maybe 6x 30mins just to keep up the energy.

**bikeral** · 04-13-2012, 07:03 AM

Originally Posted by SteM

Al, how are your weights in the gym? Getting heavier?

Stem I am guilty of not logging weights. However my deadlifts have gone up as well as some other exercises. I try to alternate higher reps/lower reps etc.
I would say on average not much heavier.

**Back In Black** · 04-13-2012, 07:08 AM

Originally Posted by bikeral

Stem I am guilty of not logging weights. However my deadlifts have gone up as well as some other exercises. I try to alternate higher reps/lower reps etc.
I would say on average not much heavier.

Most of this post upsets me. I log everything. Not because I want to look back weeks/months but so I can at least look back on last weeks workout and try and beat reps or weight or technique.

What are your rep ranges?

It is quite possible to get stronger throughout your cut. I know not everybody agrees with hypertrophy workouts when cutting but I swear by alternating that with strength workouts every other week.