Hey, have you been working out?

[MOBIUS]

What did you pull off?

Himself, probably...

[MOBIUS]

good answer boy, its almost like im back at ForumWarz.

Talking of bowel movements, AAHZHole is spouting his usual verbal diarrhoea...

[Bugs ****ing Bunny]

good answer boy, its almost like im back at ForumWarz.

Exchanging harmless banalities with a 20-something male virgin.

[ZEE]

i think my work is done in this thrade.

[Jon Miller]

Today:

Pullups: 3/2/1
Lunges: 6/6/6 (19/19/19)
Wall Shoulder Girdle Stretch
Chinup: 3/2/1
Stomach

Cardio

JM

[Provost Harrison]

And what did "cardio" involve?

I am going to go for a swim in a moment, myself.

[Gibsie]

Alb probably enjoys it, that's why he does it so much

[Az]

Ok, I am not sure on this one, but I have been doing this for a while. interval cardio, and only then weightlifting. what are the results? I heard that this increases muscle stamina/endurance, but this might be an old wife's tale, and I really want to get all of the science right.

[Jon Miller]

When I do cardio after weight lifting (especially when I do legs) I do something low key (light jogging or exercise machines). It still pumps my heart rate up above 170.

When I do cardio before weight lifting or by itself, I do intevals, recently this has been pretty short duration usually. Generally my heart rate doing this breaks 180.

If I spent more time on cardio like I did a couple of years ago, I would be breaking 180 for long duration intervals instead of just short duration where the peak breaks 180.

JM

[Al B. Sure!]

Ok, I am not sure on this one, but I have been doing this for a while. interval cardio, and only then weightlifting. what are the results? I heard that this increases muscle stamina/endurance, but this might be an old wife's tale, and I really want to get all of the science right.

Okay. I'm not an expert but I've read a lot and I've tried a lot.

Generally, speaking, the idea is that you should do any type of cardio work AFTER strength training because it allows you to go all out on the strength training and lift heavier weights which of course is a good thing and is the fastest way to increase strength.

Obviously, if you wear yourself out doing sprints (what is this interval cardio you speak of, by the way? How are the intervals organized?), you won't be able to lit maximal weight so you're strength training will suffer. Basically, you're pre-fatiguing your muscles and your nervous system.

However, that may be what you want to do. If you want to improve your stamina, hell, what better way than to make your legs be able to handle a lot of work than by wearing them out with sprints than hitting the squat rack? But be aware that you're not going to be maximizing your strength gains because you're just not going to be able to lift you max if you're worn out from sprints.

Also, the nature of your cardio (what you're doing, how intense it is, etc.) is important. You're doing very different things to your body if you do squats and then sprints or if you do squats and then jog or vice-versa (sprints then squats, or jogging then squats). Hard sprints are much more taxing, particularly on your muscles, than a little jog, even if the jog is a long jog.

[Al B. Sure!]

If anyone's curious as to what I'm doing, I'm doing a version of Starting Strength. I do 3x5 (3 sets of 5 reps) of Back Squats MWF along with 3x5 of press/bench press on alternating days and 3x5 of power cleans/1x5 of deadlift on alternating days. So for example, it's squats/press/cleans on M&F, squats/bench press/deadlift on W, but next week, it'll be squats/bench press/deadlift on M&F, squats/press/clean on W.

I'm also doing "grease the groove" chinups where I do low rep sets several times a day just whenever, averaging about 8-10 sets a day (right now, at 8 chinups per set). This protocol, from Pavel Tsatsouline, is to do only about 1/2 of your maximum, never wear out your muscles on any set, but to build up a lot of volume over the course of the day so your body gets very good at doing the movement. Of course, you need to have a pullup bar in your house, like I do.

I'm also running here and there but never doing much and keeping very mindful of my legs. I'm just trying to strengthen them gradually and when I'm done with my strength cycle, I'll kick up the intensity.

Oh yeah and I'm also doing some hip flexor exercises like laying side leg raises and hip thrusts. Hip thrusts are a fun one to do in a crowded gym. They look like this:

[Asher]

Hey, I've done that position before.

[Kidlicious]

Az,

I'm curious about your diet. Why do you eat carbs only on the weekends, and then only eat carbs on the weekends? What I've been told is that carbs should be eaten before burning calories. That way you have plenty of energy in your muscles and blood. I never eat high carb food if I don't expect to be burning a lot of calories.

If you spend the weekends just eating sweets. Those carbs are going to turn into fat, not just restore your energy levels.

[Jon Miller]

I have kept working out on a 2/2 split with 2 moderate cardio sessions (and some shorter ones) besides the biking.

Yesterday was (attempts)
5/3/2 pullups
4/4/6 lunges (22/22/19)
5/3/2 chinups
stomach
10 minutes exercise (got up to over 170 heart rate)

Jon

[Az]

Az,

I'm curious about your diet. Why do you eat carbs only on the weekends, and then only eat carbs on the weekends? What I've been told is that carbs should be eaten before burning calories. That way you have plenty of energy in your muscles and blood. I never eat high carb food if I don't expect to be burning a lot of calories.

a) when you are consuming carbs in a high rate, like a meal full of carbs, you are stopping the ketogenesis process (ejection of fat from tissues and turning into ketones). If you stop this process, then the body experiences a temporary slowdown. I would rather have it once a week only.

b)When generally working on overall fitness ( weight LOSS is not a priority), this is the correct approach.

If you spend the weekends just eating sweets. Those carbs are going to turn into fat, not just restore your energy levels.

If you exercise regularly and with high intensity, the first thing that would be done woulde be the replenishment of your glycogen reservoires in the muscles.