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Health & Fitness
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Old 04-08-2013, 09:14 AM   #2201
DylloS
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Make sure you have a protein shake afterwards, that will do a lot to ensure muscle sparing. I have a feeling you are going to hate your life for the firs couple workouts lol
lol gf was a bad influence this morning. I was going to do it but she forgot her stuff and convinced me we'll start today.
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Old 04-08-2013, 09:57 AM   #2202
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Check out this guys speed. He's at your size (180).

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Old 04-08-2013, 10:00 AM   #2203
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Check out this guys speed. He's at your size (180).

jesus. Tha amount of practice that takes is crazy. I had a friend over that's been crossfitting for about a year and went to a jon north seminar on the clean and jerk and snatch that came over saturday. He has a clean and jerk max of 265 which to me is pretty good. I need a lot of practice with those lifts. My clean is ok but the jerk is harder than it looks. It's just technical.
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Old 04-08-2013, 02:03 PM   #2204
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If he's only 180 he must be fairly short, because he looks a lot stalkier then me and he's only 6 or so lbs heavier.
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Old 04-09-2013, 12:11 AM   #2205
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yeah thats a strong dude. i wish i could squat clean/snatch. i think my numbers would be similar to those.
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Old 04-09-2013, 12:51 AM   #2206
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Do you guys scream like this dude? I think that's what you're missing to be as strong as him, scream and shake those lips.
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Old 04-09-2013, 09:22 AM   #2207
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what a sh1tty workout last night

Front squatted 210x3x2. Wasn't feeling it and my wrists hurt like a bitch so I couldn't continue or Press. So I just did a quick metcon

30 25lb wallballs
30 70lb kb swings
20 wallballs
20 swings
10 wall balls
10 swings

Did my HIIT running this morning with the gf. She's surprisingly fast.
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Old 04-09-2013, 10:20 AM   #2208
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what a sh1tty workout last night

Front squatted 210x3x2. Wasn't feeling it and my wrists hurt like a bitch so I couldn't continue or Press. So I just did a quick metcon

30 25lb wallballs
30 70lb kb swings
20 wallballs
20 swings
10 wall balls
10 swings

Did my HIIT running this morning with the gf. She's surprisingly fast.
Or you're surprisingly slow

Last edited by J.DoubleU.O.; 04-09-2013 at 10:20 AM.
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Old 04-09-2013, 10:28 AM   #2209
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Or you're surprisingly slow
lol I've been called fast my whole life. Back up off me son! She was a sprinter in school. Yea that was 10 years ago but still lol
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Old 04-09-2013, 11:09 AM   #2210
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lol I've been called fast my whole life. Back up off me son! She was a sprinter in school. Yea that was 10 years ago but still lol
high school coach told him he was fast once, thinks hes the next donovan bailey.

thats shitty about the workout, but still looks painful. My gym has a no "wall balls" policy, how ridiculous is that?

girls are usually really fast runners for whatever reason
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Old 04-09-2013, 12:26 PM   #2211
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They have to, men are chasing them all the time, especially Solly's girl. lol
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girls are usually really fast runners for whatever reason
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Old 04-09-2013, 12:29 PM   #2212
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high school coach told him he was fast once, thinks hes the next donovan bailey.

thats shitty about the workout, but still looks painful. My gym has a no "wall balls" policy, how ridiculous is that?

girls are usually really fast runners for whatever reason
lol actually high school kids on Sunday playing bball told me I run fast and jump really high. I'm actually really excited about the height increase. It's fuucking awesome because I have no idea it even happened lol.

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They have to, men are chasing them all the time, especially Solly's girl. lol
lol could be. Thanks for the compliment haha
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Old 04-10-2013, 09:05 AM   #2213
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so i've mentioned that i work out at the gym in my condo now, which is 90% occupied by people who can't use much more than the treadmills/ellipticals. when i do your bear complex thing, i'm pretty sure everyone thinks i'm a "lunk", for lack of a better term. also, i still can't get past 95 lbs
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Old 04-10-2013, 09:40 AM   #2214
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so i've mentioned that i work out at the gym in my condo now, which is 90% occupied by people who can't use much more than the treadmills/ellipticals. when i do your bear complex thing, i'm pretty sure everyone thinks i'm a "lunk", for lack of a better term. also, i still can't get past 95 lbs
lol good. Maybe you'll inspire people. It's good that you have a barbell in there. I know a lot of condo gyms don't.
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Old 04-10-2013, 09:53 AM   #2215
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lol good. Maybe you'll inspire people. It's good that you have a barbell in there. I know a lot of condo gyms don't.
yea it's been ok so far. there's only one barbell, but it's almost always free since everyone that uses the gym is just peddling away on the treadmills.
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Old 04-10-2013, 10:15 AM   #2216
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yea it's been ok so far. there's only one barbell, but it's almost always free since everyone that uses the gym is just peddling away on the treadmills.
in a few weeks there will be a sign up sheet for barbell use times. Don't inspire too much.

In other news I did my second day in a row of HIIT "sprints". 30 seconds running 30 walking. In an ideal world I think 30 seconds all out sprint and 30 second slow running is recommended but I can't handle that yet. I do need to thank my gf for getting my ass out of bed in the mornings. I probably wouldn't move if she didn't get me up lol.

Yesterday I was going to do this but my wrist was sore from the day before so I just pushed it back a day. Doing this after work.

5x3 Power Cleans going for 170
50 Pull ups

10 min amrap (as many reps as possible)
5 115lb Clean and Press
5 115lb Deadlift
5 Chin ups

5 Rounds
10 Abmat Sit ups
10 toes to bar

Last edited by DylloS; 04-10-2013 at 10:20 AM.
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Old 04-10-2013, 10:25 AM   #2217
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Solly theres loads of ways to progress with HIIT, I used to do it twice a week for a significant period of time so my method of progression was:

- Up the Total time (ie 14 minutes, 16 minutes etc). Tried to add a "round" or "cycle" every week

- Play with the cycle times... I was on the treadmill so I had speed settings as well that I could up for intensity purposes. Once you get to the point where you want to try sprinting, you could give 30 seconds full out effort followed by 1 minute or even 1.5 minutes complete rest. That'll give you a good starting point to improve on, and as you get more conditioned start adding a light jog and/or reduce rest time portion.

I started at 1 minute on, 1.5 minutes off... for 14 minutes. 10 mph on ("light" sprint), 4 mph off (light jog)

Each week I would up the intensity in some way... after 12 weeks I was at 1 minute on, 1 minute off for 16 minutes with 12 mph on ("full out sprint") and 4.5 mph off (slightly harder light jog)
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Old 04-10-2013, 10:46 AM   #2218
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Solly theres loads of ways to progress with HIIT, I used to do it twice a week for a significant period of time so my method of progression was:

- Up the Total time (ie 14 minutes, 16 minutes etc). Tried to add a "round" or "cycle" every week

- Play with the cycle times... I was on the treadmill so I had speed settings as well that I could up for intensity purposes. Once you get to the point where you want to try sprinting, you could give 30 seconds full out effort followed by 1 minute or even 1.5 minutes complete rest. That'll give you a good starting point to improve on, and as you get more conditioned start adding a light jog and/or reduce rest time portion.

I started at 1 minute on, 1.5 minutes off... for 14 minutes. 10 mph on ("light" sprint), 4 mph off (light jog)

Each week I would up the intensity in some way... after 12 weeks I was at 1 minute on, 1 minute off for 16 minutes with 12 mph on ("full out sprint") and 4.5 mph off (slightly harder light jog)
Thanks for the ideas. I will probably play around with it. I went all out at the end which was probably like 45 seconds because I just wanted to get back to my house. I wanted to collapse lol.
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Old 04-10-2013, 12:12 PM   #2219
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get "second free". choose round timer. start doing 5 rounds with 5 exercises of 30:30 or 20:40 or if you get good then 40:20. in and out in 25 minutes. you can do almost anything in those workouts
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Old 04-10-2013, 12:22 PM   #2220
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get "second free". choose round timer. start doing 5 rounds with 5 exercises of 30:30 or 20:40 or if you get good then 40:20. in and out in 25 minutes. you can do almost anything in those workouts
I would like a timer so I didn't have to keep looking at my phone. Thanks
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