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Posted: 4/28/2014 6:16:54 PM EDT
[#1]
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I have heard of this Fran. She seems like a bad bitch. I wonder what weight I should use? Quote HistoryQuoted:
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Thinking about adding some into my strength training to lose some body fat. One word... FRAN!!!! 
21-15-9 Thrusters Pullups Your lungs should be ON FIRE when you get done with this one.
I do 531 + Oly + CrossFit (short work). I will be cycling in more longer WODS and dropping 531(keeping Oly and squats though) as the summer approaches and throughout the summer (this is part of my cycle, and is also to train for a potential Spartan Race this September.) I will then do a linear program and oly to prep for the Games in 2015. I have heard of this Fran. She seems like a bad bitch. I wonder what weight I should use? 95# is what's called for. I set a goal for that one, hit that goal about 2 years ago and vowed to never do it again! |
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Posted: 4/28/2014 6:34:47 PM EDT
[#2]
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95# is what's called for. I set a goal for that one, hit that goal about 2 years ago and vowed to never do it again! Quote HistoryQuoted:
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Quoted:
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Thinking about adding some into my strength training to lose some body fat. One word... FRAN!!!!
21-15-9 Thrusters Pullups Your lungs should be ON FIRE when you get done with this one.
I do 531 + Oly + CrossFit (short work). I will be cycling in more longer WODS and dropping 531(keeping Oly and squats though) as the summer approaches and throughout the summer (this is part of my cycle, and is also to train for a potential Spartan Race this September.) I will then do a linear program and oly to prep for the Games in 2015. I have heard of this Fran. She seems like a bad bitch. I wonder what weight I should use? 95# is what's called for. I set a goal for that one, hit that goal about 2 years ago and vowed to never do it again! Damn I hate thrusters. I'll do this after my workout on Wednesday. |
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Posted: 4/29/2014 5:36:27 AM EDT
[#3]
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Looks like I need a rower for a lot of it. I guess I could substitute running? Sure. Have access to a track? Assuming some running experiance and ability to set a pace correctly: Sprint 1/4 in 75 seconds jog 1/4 in 90 seconds sprint 1/4 in 75 seconds jog 1/4 in 90 seconds sprint one quarter in 75 seconds jog one quarter in 90 seconds Sprint 1/4 in 75 seconds. Go home. Total distance 1.75 miles, total time 9.5 minutes. ass kicked. When thats to easy pick up the speed. |
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Posted: 4/29/2014 3:23:26 PM EDT
[#4]
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I've come across advice from multiple sources (hat tip: BozemanMT) that says if you are doing HIIT, you must do LISS as well to compensate for the adaptations the high-intensity workouts do to your body. You NEED Long Duration, Low Intensity Cardio 10 Nuggets, Tips and Tricks on Energy System Training Heart Efficiency Now we’re getting into the nitty gritty details that are specific to CO type training. Remember CO stands for cardiac output, so the heart is a primary focus of this training. Smarter people than myself would say you’re chasing a central adaptation (i.e. heart) versus a more peripheral adaptation (i.e. in the muscles, enzymes, capillarization, etc.). heartWhen you do low intensity work (often noted as 120-150 beats per minute), you allow a maximal amount of blood to profuse into the left ventricle of your heart. As you force blood into that left ventricle, it’s in there just long enough to stretch the heart walls. Over time this creates an adaptation – quite simply your left ventricle stretches and gets bigger/wider. When you stretch that heart wall, you can get more blood in and out with each heartbeat. The technical/geeky term for this is stroke volume, or the amount of blood you’re moving with each beat. All this makes your heart more efficient. If you can move more blood with each heartbeat, your heart doesn’t have to beat as fast. So cardiac output training increases stroke volume and decreases resting heart rate. Cool huh? Doing high-intensity exercise has a slightly different effect on the heart. Instead of the heart getting bigger and wider, the heart wall actually gets thicker. Think about this – if your heart is beating fast, all it’s trying to do is get blood in and get it back out as quickly and forcefully as it can. So the adaptations on your heart are quite different between high intensity and low intensity exercise. And this adaptation has much more far-reaching effects than just the heart. http://robertsontrainingsystems.com/wp-content/uploads/2013/06/heart.jpg Doesn't pass the smell test. Do your muscles get bigger from stretching them? The three ex phys endurance specialists I've read or listened to (coggan, Doyle, Billat) all say that to achieve cardiac hypertrophy beyond initial adaptations, you need to make the heart contract as forcefully as possible (sound familiar?). This means pushing to or very near to VO2max. Typically this is accomplished by accumulating 20-30 minutes of work at or near VO2 max in 3-5 minute chunks with equal rest periods. Billat's protocol is 30 seconds at 150% percent of VO2max alternated with 30 seconds at 50% f VO2max. Low intensity work can still drive VO2 max gains by improving the demand side of the equation - increasing the muscles' ability to do aerobic work due to increases in mitochondrial and capillary density. |
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Posted: 4/29/2014 4:09:37 PM EDT
[#5]
I love when H46 brings the science, even if it proves me wrong
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Posted: 4/29/2014 4:16:52 PM EDT
[#6]
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I love when H46 brings the science, even if it proves me wrong If only I could understand what he is saying.
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Posted: 4/29/2014 7:37:10 PM EDT
[#7]
The guy who wrote the articles has some pretty good creds. Here is his take-away:
Last but not least, I need to note that I’m not against high-intensity training – it just needs to be done at the appropriate time and dosage. Too often I see people with no aerobic base whatsoever, who jump immediately into high-intensity training. This will ultimately limit their adaptations to anaerobic/glycolytic training, as they don’t have the aerobic base to support and recover from high-intensity work. The anaerobic system is the last one you should be developing when it comes to energy system training – the proverbial “cherry on top.” Furthermore, when you do start incorporating high-intensity training, I wouldn't do it day-in and day-out for months on end. Remember, we can see improvements in this system in as little as 3 training sessions. 
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Posted: 4/30/2014 4:22:19 AM EDT
[#8]
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The guy who wrote the articles has some pretty good creds. Here is his take-away: Completely agree if the goal is to maximize endurance performance. Some steakhead who just wants to cut fat - I don't know if it matters. |
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Posted: 4/30/2014 4:42:30 PM EDT
[#9]
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95# is what's called for. I set a goal for that one, hit that goal about 2 years ago and vowed to never do it again! Quote HistoryQuoted:
Quoted:
Quoted:
Quoted:
Thinking about adding some into my strength training to lose some body fat. One word... FRAN!!!!
21-15-9 Thrusters Pullups Your lungs should be ON FIRE when you get done with this one.
I do 531 + Oly + CrossFit (short work). I will be cycling in more longer WODS and dropping 531(keeping Oly and squats though) as the summer approaches and throughout the summer (this is part of my cycle, and is also to train for a potential Spartan Race this September.) I will then do a linear program and oly to prep for the Games in 2015. I have heard of this Fran. She seems like a bad bitch. I wonder what weight I should use? 95# is what's called for. I set a goal for that one, hit that goal about 2 years ago and vowed to never do it again! Whoever created this workout is an asshole.
About 14 minutes was my time. |
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Posted: 4/30/2014 4:43:36 PM EDT
[#10]
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Whoever created this workout is an asshole.
About 14 minutes was my time. Ouch
Should have scaled it man 
ETA- I'm so happy I am never doing that one again. I see other people do it and I'm like "it sucks to be you!" |
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Posted: 4/30/2014 5:00:08 PM EDT
[#11]
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Ouch
Should have scaled it man
ETA- I'm so happy I am never doing that one again. I see other people do it and I'm like "it sucks to be you!" Quote HistoryQuoted:
Quoted:
Whoever created this workout is an asshole.
About 14 minutes was my time. Ouch
Should have scaled it man
ETA- I'm so happy I am never doing that one again. I see other people do it and I'm like "it sucks to be you!" It involves my two worst exercises, front squats and shoulder press. I would crank out the pullups and just stare at the bar. I should have paced myself better. |
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Posted: 4/30/2014 5:05:03 PM EDT
[#12]
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It involves my two worst exercises, front squats and shoulder press. I would crank out the pullups and just stare at the bar. I should have paced myself better. Quote HistoryQuoted:
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Whoever created this workout is an asshole.
About 14 minutes was my time. Ouch
Should have scaled it man
ETA- I'm so happy I am never doing that one again. I see other people do it and I'm like "it sucks to be you!" It involves my two worst exercises, front squats and shoulder press. I would crank out the pullups and just stare at the bar. I should have paced myself better. Had I been coaching you I'd have brought you down to 45-65#. The goal for that one is under ~8 min at the very slowest, and should be scaled in order to be there (around 5 is even better). This should be a lung burner and at 14 min...it's not
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Posted: 4/30/2014 5:09:22 PM EDT
[#13]
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Had I been coaching you I'd have brought you down to 45-65#. The goal for that one is under ~8 min at the very slowest, and should be scaled in order to be there (around 5 is even better). This should be a lung burner and at 14 min...it's not
Quote HistoryQuoted:
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Quoted:
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Whoever created this workout is an asshole.
About 14 minutes was my time. Ouch
Should have scaled it man
ETA- I'm so happy I am never doing that one again. I see other people do it and I'm like "it sucks to be you!" It involves my two worst exercises, front squats and shoulder press. I would crank out the pullups and just stare at the bar. I should have paced myself better. Had I been coaching you I'd have brought you down to 45-65#. The goal for that one is under ~8 min at the very slowest, and should be scaled in order to be there (around 5 is even better). This should be a lung burner and at 14 min...it's not
Well my lugs were burning the whole time. The weight wasn't hard. I think I was just gassed from my workout. And I am running a calorie deficit, that didn't help. On the bright side my wife said she could see an ab.
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Posted: 4/30/2014 5:13:28 PM EDT
[#14]
lol
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Posted: 5/2/2014 9:12:52 PM EDT
[#15]
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Completely agree if the goal is to maximize endurance performance. Some steakhead who just wants to cut fat - I don't know if it matters. Quote HistoryQuoted:
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The guy who wrote the articles has some pretty good creds. Here is his take-away: Completely agree if the goal is to maximize endurance performance. Some steakhead who just wants to cut fat - I don't know if it matters. HIIT does seem to be king of fat-cutting: "A better alternative for Peter, and anyone out there who can identify with him, would be to perform a 6x30s all-out-sprinting HIIT regimen (4.5 min active rest in between the bouts) three times a week. A regimen like the one that reduced the waist-lines of 10 "Peters" (BMI 31kg/m², waist circumference 101.3cm) in a recent study by -2.4 cm (highly significant, p<0.004) within no more than 2 weeks (Whyte. 2010). The six HIIT sessions also significantly improved their aerobic (VO2Max, p<0.013) and anaeropic (mean power, p<0.04) performance, reduced their elevated insulin levels and shifted their metabolism towards the oxidation of fatty acids instead of carbs. If you look at the data in figure 2 you will notice that the pronounced immediate metabolic benefits, i.e. the increased insulin sensitivity and the increased fatty acid oxidation begin to wear off within 72h after the last training session. Not only for the Peter Griffins out there, it is thus of utmost importance to train regularly, at least 3 times a week (ideally 3x HIIT + 2x full-body resistance training), consistently and intensely" link |
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Posted: 5/2/2014 9:15:17 PM EDT
[#16]
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Doesn't pass the smell test. Do your muscles get bigger from stretching them? Stretching = micro-tears! Muscle-supercompensation! 
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Posted: 5/4/2014 5:45:28 PM EDT
[#17]
I have become unbelievable hungry all the time now. I eat and 10 minutes later I am hungry again. Is this normal?
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Posted: 5/4/2014 6:45:08 PM EDT
[#18]
What is your workout schedule now?
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Posted: 5/5/2014 2:32:33 AM EDT
[#19]
Weight training 3 days a week. Run a club 5k once a week.
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Posted: 5/5/2014 5:08:51 AM EDT
[#20]
Oh, you're not doing HIIT yet?
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Posted: 5/5/2014 12:21:29 PM EDT
[#21]
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Oh, you're not doing HIIT yet? Yes, I am doing it after my weight training. So 3 days a week. |
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Posted: 5/5/2014 2:16:30 PM EDT
[#22]
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Yes, I am doing it after my weight training. So 3 days a week. Quote HistoryQuoted:
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Oh, you're not doing HIIT yet? Yes, I am doing it after my weight training. So 3 days a week. That is the worst time to do HIIT! Do it on off - days if possible! |
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Posted: 5/5/2014 3:19:21 PM EDT
[#23]
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That is the worst time to do HIIT! Do it on off - days if possible! Quote HistoryQuoted:
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Oh, you're not doing HIIT yet? Yes, I am doing it after my weight training. So 3 days a week. That is the worst time to do HIIT! Do it on off - days if possible! Then it wouldn't be an off day. 
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Posted: 5/5/2014 3:37:29 PM EDT
[#24]
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That is the worst time to do HIIT! Do it on off - days if possible! Quote HistoryQuoted:
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Oh, you're not doing HIIT yet? Yes, I am doing it after my weight training. So 3 days a week. That is the worst time to do HIIT! Do it on off - days if possible! Why do you think that? |
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Posted: 5/5/2014 5:34:32 PM EDT
[#25]
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Why do you think that? Quote HistoryQuoted:
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Oh, you're not doing HIIT yet? Yes, I am doing it after my weight training. So 3 days a week. That is the worst time to do HIIT! Do it on off - days if possible! Why do you think that? In a discussion on another site about workout timing, several fitness coaches said cardio after weight training hampers strength gains. |
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Posted: 5/5/2014 5:38:18 PM EDT
[#26]
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In a discussion on another site about workout timing, several fitness coaches said cardio after weight training hampers strength gains. Quote HistoryQuoted:
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Oh, you're not doing HIIT yet? Yes, I am doing it after my weight training. So 3 days a week. That is the worst time to do HIIT! Do it on off - days if possible! Why do you think that? In a discussion on another site about workout timing, several fitness coaches said cardio after weight training hampers strength gains. The only thing I have noticed affecting my gains has been not eating enough. |
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Posted: 5/5/2014 5:39:57 PM EDT
[#27]
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In a discussion on another site about workout timing, several fitness coaches said cardio after weight training hampers strength gains. Endurance work: yes. HIIT? Probably some, but also IMO it won't be enough for 99% of people to notice. I've been in the best shape of my life when I was lifting most days followed by Crossfit metons or HIIT. If you're a competitive power lifter, I'd probably split it up. For everyone else it's just not going to matter IMO. ETA- for example I was squatting over 400#, running a sub 20 min 5k, hang cleaning #275, snatching #215, able to do almost 30 deadhang pullups, at #182-5 bodyweight while doing CF after dedicated strength. Like I said, not going to matter for most people. |
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Posted: 5/5/2014 6:23:53 PM EDT
[#28]
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Endurance work: yes. HIIT? Probably some, but also IMO it won't be enough for 99% of people to notice. I've been in the best shape of my life when I was lifting most days followed by Crossfit metons or HIIT. If you're a competitive power lifter, I'd probably split it up. For everyone else it's just not going to matter IMO. ETA- for example I was squatting over 400#, running a sub 20 min 5k, hang cleaning #275, snatching #215, able to do almost 30 deadhang pullups, at #182-5 bodyweight while doing CF after dedicated strength. Like I said, not going to matter for most people. Quote HistoryQuoted:
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In a discussion on another site about workout timing, several fitness coaches said cardio after weight training hampers strength gains. Endurance work: yes. HIIT? Probably some, but also IMO it won't be enough for 99% of people to notice. I've been in the best shape of my life when I was lifting most days followed by Crossfit metons or HIIT. If you're a competitive power lifter, I'd probably split it up. For everyone else it's just not going to matter IMO. ETA- for example I was squatting over 400#, running a sub 20 min 5k, hang cleaning #275, snatching #215, able to do almost 30 deadhang pullups, at #182-5 bodyweight while doing CF after dedicated strength. Like I said, not going to matter for most people. What about a 60 to 90 minute bike ride in the 120 - 130 HR range? |
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Posted: 5/5/2014 6:25:19 PM EDT
[#29]
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What about a 60 to 90 minute bike ride in the 120 - 130 HR range? Quote HistoryQuoted:
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In a discussion on another site about workout timing, several fitness coaches said cardio after weight training hampers strength gains. Endurance work: yes. HIIT? Probably some, but also IMO it won't be enough for 99% of people to notice. I've been in the best shape of my life when I was lifting most days followed by Crossfit metons or HIIT. If you're a competitive power lifter, I'd probably split it up. For everyone else it's just not going to matter IMO. ETA- for example I was squatting over 400#, running a sub 20 min 5k, hang cleaning #275, snatching #215, able to do almost 30 deadhang pullups, at #182-5 bodyweight while doing CF after dedicated strength. Like I said, not going to matter for most people. What about a 60 to 90 minute bike ride in the 120 - 130 HR range? I would guess that you'd see some slowing of strength gains- but I'm not sure how much it would effect the "average" guy. I haven't done it myself, so I can't really say for sure. |
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Posted: 5/5/2014 6:27:31 PM EDT
[#30]
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What about a 60 to 90 minute bike ride in the 120 - 130 HR range? Quote HistoryQuoted:
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In a discussion on another site about workout timing, several fitness coaches said cardio after weight training hampers strength gains. Endurance work: yes. HIIT? Probably some, but also IMO it won't be enough for 99% of people to notice. I've been in the best shape of my life when I was lifting most days followed by Crossfit metons or HIIT. If you're a competitive power lifter, I'd probably split it up. For everyone else it's just not going to matter IMO. ETA- for example I was squatting over 400#, running a sub 20 min 5k, hang cleaning #275, snatching #215, able to do almost 30 deadhang pullups, at #182-5 bodyweight while doing CF after dedicated strength. Like I said, not going to matter for most people. What about a 60 to 90 minute bike ride in the 120 - 130 HR range? Don't worry I am not going to go ride a bike for an hour after my workout.
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Posted: 5/5/2014 6:31:38 PM EDT
[#31]
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Don't worry I am not going to go ride a bike for an hour after my workout. Quote HistoryQuoted:
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In a discussion on another site about workout timing, several fitness coaches said cardio after weight training hampers strength gains. Endurance work: yes. HIIT? Probably some, but also IMO it won't be enough for 99% of people to notice. I've been in the best shape of my life when I was lifting most days followed by Crossfit metons or HIIT. If you're a competitive power lifter, I'd probably split it up. For everyone else it's just not going to matter IMO. ETA- for example I was squatting over 400#, running a sub 20 min 5k, hang cleaning #275, snatching #215, able to do almost 30 deadhang pullups, at #182-5 bodyweight while doing CF after dedicated strength. Like I said, not going to matter for most people. What about a 60 to 90 minute bike ride in the 120 - 130 HR range? Don't worry I am not going to go ride a bike for an hour after my workout. I do, after Upper Body day, twice a week. Feels great! |
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Posted: 5/5/2014 6:32:29 PM EDT
[#32]
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I do, after Upper Body day, twice a week. Feels great! Didn't you just put someone on blast for doing like 5-10 minutes of HIIT after lifting???
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Posted: 5/5/2014 6:39:38 PM EDT
[#33]
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Didn't you just put someone on blast for doing like 5-10 minutes of HIIT after lifting??? Quote HistoryQuoted:
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I do, after Upper Body day, twice a week. Feels great! Didn't you just put someone on blast for doing like 5-10 minutes of HIIT after lifting??? Pretty sure.
And I don't know what upper body day is.
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Posted: 5/5/2014 6:39:45 PM EDT
[#34]
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Didn't you just put someone on blast for doing like 5-10 minutes of HIIT after lifting??? Quote HistoryQuoted:
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I do, after Upper Body day, twice a week. Feels great! Didn't you just put someone on blast for doing like 5-10 minutes of HIIT after lifting??? HIIT taps into the same energy systems that lifting does, don't want that 
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Posted: 5/5/2014 6:43:49 PM EDT
[#35]
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I don't know what upper body day is. Upper Body day is when you lift weights that target muscle groups of the chest, shoulders, arms etc. 
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Posted: 5/5/2014 6:46:12 PM EDT
[#36]
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HIIT taps into the same energy systems that lifting does, don't want that
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I do, after Upper Body day, twice a week. Feels great! Didn't you just put someone on blast for doing like 5-10 minutes of HIIT after lifting??? HIIT taps into the same energy systems that lifting does, don't want that
Sure, both are anaerobic (though HIIT is aerobic too)...so tell me why it's bad to do my 5/3/1 squats followed by a few minutes of HIIT. I did it today and am not sure why it would be such a bad thing. Today was: 3x5@: #240 #275 #310 and got 10 reps then HIIT that lasted about 4 minutes. |
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Posted: 5/5/2014 6:46:24 PM EDT
[#37]
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Upper Body day is when you lift weights that target muscle groups of the chest, shoulders, arms etc.
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I don't know what upper body day is. Upper Body day is when you lift weights that target muscle groups of the chest, shoulders, arms etc.
Oh you mean like shoulder press / Deadlift day and bench day.
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Posted: 5/5/2014 7:16:29 PM EDT
[#38]
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Sure, both are anaerobic (though HIIT is aerobic too)...so tell me why it's bad to do my 5/3/1 squats followed by a few minutes of HIIT. I did it today and am not sure why it would be such a bad thing. Today was: 3x5@: #240 #275 #310 and got 10 reps then HIIT that lasted about 4 minutes. Quote HistoryQuoted:
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I do, after Upper Body day, twice a week. Feels great! Didn't you just put someone on blast for doing like 5-10 minutes of HIIT after lifting??? HIIT taps into the same energy systems that lifting does, don't want that
Sure, both are anaerobic (though HIIT is aerobic too)...so tell me why it's bad to do my 5/3/1 squats followed by a few minutes of HIIT. I did it today and am not sure why it would be such a bad thing. Today was: 3x5@: #240 #275 #310 and got 10 reps then HIIT that lasted about 4 minutes. I come here mostly to put these theories out there verify if the advice I've heard elsewhere is true or just bullshit 
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Posted: 5/5/2014 7:19:51 PM EDT
[#39]
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I come here mostly to put these theories out there verify if the advice I've heard elsewhere is true or just bullshit
I'm not saying it's bullshit- there's some truth in there. It's just way overblown. Will HIIT after lifting effect strength gains. Yeah, probably. Will most people notice or care? No. A few will, IMO most won't. Also, don't let the perfect be the enemy of the good. |
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Posted: 5/5/2014 10:39:51 PM EDT
[#40]
Since I went up to 7 reps of 30 sec all out and 1 min rests i have lost from 221 lbs to 217 lbs. Im doing the recumbent bicycle. Im keeping a 16 mph pace on rest and 24 mph on all out.
I came here to say this as a testament to HIIT. I cant thank the guys who told me about it, and suggested i try it, enough. People who know me are asking me what the hell im doing to get the weight off. So far I'm down 30 lbs in just 3 months of going to the gym. I have seen some positive gains in the amount i can lift as well. I know thats not a record or anything but I am super pleased with the results. |
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Posted: 5/6/2014 5:17:46 AM EDT
[#41]
TZapp, are you saying you lost over 200 lbs. Doing HIIT?
What is your weekly HIIT frequency? |
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Posted: 5/6/2014 5:18:48 AM EDT
[#42]
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I'm not saying it's bullshit- there's some truth in there. It's just way overblown. Will HIIT after lifting effect strength gains. Yeah, probably. Will most people notice or care? No. A few will, IMO most won't. Also, don't let the perfect be the enemy of the good. Quote HistoryQuoted:
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I come here mostly to put these theories out there verify if the advice I've heard elsewhere is true or just bullshit
I'm not saying it's bullshit- there's some truth in there. It's just way overblown. Will HIIT after lifting effect strength gains. Yeah, probably. Will most people notice or care? No. A few will, IMO most won't. Also, don't let the perfect be the enemy of the good. So true! |
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Posted: 5/6/2014 5:27:07 PM EDT
[#43]
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Ouch
Should have scaled it man
ETA- I'm so happy I am never doing that one again. I see other people do it and I'm like "it sucks to be you!" Quote HistoryQuoted:
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Whoever created this workout is an asshole.
About 14 minutes was my time. Ouch
Should have scaled it man
ETA- I'm so happy I am never doing that one again. I see other people do it and I'm like "it sucks to be you!" Did it a few days ago... 4:17 |
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Posted: 5/6/2014 5:29:13 PM EDT
[#44]
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Did it a few days ago... 4:17 Quote HistoryQuoted:
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Whoever created this workout is an asshole.
About 14 minutes was my time. Ouch
Should have scaled it man
ETA- I'm so happy I am never doing that one again. I see other people do it and I'm like "it sucks to be you!" Did it a few days ago... 4:17 Well,,,,,,,,, 
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Posted: 5/7/2014 2:01:55 AM EDT
[#45]
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TZapp, are you saying you lost over 200 lbs. Doing HIIT? What is your weekly HIIT frequency? i started @247lbs and after 3 months in the gym doing weights and cardio im now at 217lbs. I go to the gym Mon-Friday. I do the bicycle every time im there, It may not be needed that often, but thats my routine. I lift for around 30 minutes and then i hit the stationary bicycle. I do 1 minute at 16 mph followed by 30 seconds of full speed 24~25 mph. For me i cant pedal any faster than that. I did this for 2 to 3 weeks. Now im doing 7 cycles of this and i need to go ahead and go up to 8 cycles next week. When im done with the stationary bicycle i get on the treadmill and go 1 mile on 5% incline at a 00:16:12 pace On the treadmill i use its 3.7 mph I wear a heart rate monitor (Polar FT4) and my daily average workout is burning around 590 to 620 calories. Im eating around 2000 to 2200 calories daily. Good food, not junk food. I work a 10 hour shift in a cold storage warehouse, so that makes me burn more calories to stay warm. I do a ton of stairs and ladder climbing daily. The highest ladder is 75 ft. |
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Posted: 5/7/2014 2:19:03 AM EDT
[#46]
Quote HistoryQuoted:
i started @247lbs and after 3 months in the gym doing weights and cardio im now at 217lbs. I lift for around 30 minutes and then i hit the stationary bicycle. I do 1 minute at 16 mph followed by 30 seconds of full speed 24~25 mph. For me i cant pedal any faster than that. I did this for 2 to 3 weeks. Now im doing 7 cycles of this and i need to go ahead and go up to 8 cycles next week. When im done with the stationary bicycle i get on the treadmill and go 1 mile on 5% incline at a 00:16:12 pace On the treadmill i use its 3.7 mph I wear a heart rate monitor (Polar F4) and my daily average workout is burning around 590 to 620 calories. Im eating around 2000 to 2200 calories daily. Good food, not junk food. I work a 10 hour shift in a cold storage warehouse, so that makes me burn more calories to stay warm. I do a ton of stairs and ladder climbing daily. The highest ladder is 75 ft. Quote HistoryQuoted:
Quoted:
TZapp, are you saying you lost over 200 lbs. Doing HIIT? What is your weekly HIIT frequency? i started @247lbs and after 3 months in the gym doing weights and cardio im now at 217lbs. I lift for around 30 minutes and then i hit the stationary bicycle. I do 1 minute at 16 mph followed by 30 seconds of full speed 24~25 mph. For me i cant pedal any faster than that. I did this for 2 to 3 weeks. Now im doing 7 cycles of this and i need to go ahead and go up to 8 cycles next week. When im done with the stationary bicycle i get on the treadmill and go 1 mile on 5% incline at a 00:16:12 pace On the treadmill i use its 3.7 mph I wear a heart rate monitor (Polar F4) and my daily average workout is burning around 590 to 620 calories. Im eating around 2000 to 2200 calories daily. Good food, not junk food. I work a 10 hour shift in a cold storage warehouse, so that makes me burn more calories to stay warm. I do a ton of stairs and ladder climbing daily. The highest ladder is 75 ft. Hell yeah, good job. 
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Posted: 5/7/2014 2:44:00 AM EDT
[#47]
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Sure. Have access to a track? Assuming some running experiance and ability to set a pace correctly: Sprint 1/4 in 75 seconds jog 1/4 in 90 seconds sprint 1/4 in 75 seconds jog 1/4 in 90 seconds sprint one quarter in 75 seconds jog one quarter in 90 seconds Sprint 1/4 in 75 seconds. Go home. Total distance 1.75 miles, total time 9.5 minutes. ass kicked. When thats to easy pick up the speed. Quote HistoryQuoted:
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Looks like I need a rower for a lot of it. I guess I could substitute running? Sure. Have access to a track? Assuming some running experiance and ability to set a pace correctly: Sprint 1/4 in 75 seconds jog 1/4 in 90 seconds sprint 1/4 in 75 seconds jog 1/4 in 90 seconds sprint one quarter in 75 seconds jog one quarter in 90 seconds Sprint 1/4 in 75 seconds. Go home. Total distance 1.75 miles, total time 9.5 minutes. ass kicked. When thats to easy pick up the speed. "Jog" a quarter mile at 6 min pace? |
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Posted: 5/7/2014 4:30:24 AM EDT
[#48]
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Did it a few days ago... 4:17 Quote HistoryQuoted:
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Whoever created this workout is an asshole.
About 14 minutes was my time. Ouch
Should have scaled it man
ETA- I'm so happy I am never doing that one again. I see other people do it and I'm like "it sucks to be you!" Did it a few days ago... 4:17 2:34 is my best
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Posted: 5/7/2014 5:48:54 AM EDT
[#49]
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2:34 is my best
Quote HistoryQuoted:
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Quoted:
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Whoever created this workout is an asshole.
About 14 minutes was my time. Ouch
Should have scaled it man
ETA- I'm so happy I am never doing that one again. I see other people do it and I'm like "it sucks to be you!" Did it a few days ago... 4:17 2:34 is my best
Dude that's nuts. |
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Posted: 5/7/2014 5:59:22 AM EDT
[#50]
I was in prime competing shape at the time. Couldn't do that right now.
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