^^^I did HIIT for a long time, but I do very limited cardio now. If I do cardio it's low intensity fasted cardio. Probably will get on dat ephedrine/yohimbine as I get inch closer to 10% BF.

[Edited on May 2, 2012 at 4:13 PM. Reason : ]

5/2/2012 4:13:32 PM

I did cardio for the first time in a long time today...

20minutes on my new Versaclimber (testing it out as it's one of my cardio pieces at my facility.) This thing is pretty legit. It simulates climbing, and depending on how you articulate your joints and range of motion you use, you can semi-isolate body parts.



Threw on some jams and just went at a sporadic tempo for 20min. Sometimes sprinting, sometimes going slow. At the end I was drenched in sweat, which is something new for me. I rarely work up a sweat.

Hopefully my gym is open in <3weeks!

[Edited on May 2, 2012 at 4:32 PM. Reason : vid]

5/2/2012 4:27:32 PM

Well I should add I do that cardio workout fasted and on caffeine/yohimbine hcl. And with hills in 80-90 degree heat. That makes it a little different than just running quarters on a field, but if you can do that in a field you're in pretty good shape.

We're 30 year olds with wear and tear not 18 year olds who weigh 145 lbs and go to soccer practice everyday.


I'm not trying to be the best at exercising. Visuals is all that matters.

[Edited on May 2, 2012 at 4:56 PM. Reason : a]

5/2/2012 4:55:31 PM

I RUN 3-4 miles. There's a little jogging...but I'm absolutely exhausted when I'm done. At my fastest, it's about a 6:15/mile pace...when I've taken a break and I'm out of shape, it's about a 7+ minutes pace.

Then I workout. Sometimes it's just alternating push-ups/pull-ups/jump ropes. Sometimes it's some kettlebell/slamball/sandbag workout.

Either way...I don't like to fuck around with the HIIT stuff. I like to run, get it over with, then do a quick workout. I'm usually in the, "if I do another set I'm going to puke" stage when I call it quits. Works pretty well for me.

And I like to run fast. I like to break 20 min in a 5k (goal is break 40min in a 10k someday)...and I like to keep improving. I'm done with goals in the weightlifting department, so I have to have them somewhere else. I've chosen running.

5/2/2012 5:59:01 PM

^ That's kinda like putting 95 lbs on the bench press and doing 40 reps until you absolutely can't do another one. It's better than nothing, but it's not optimal.

[Edited on May 2, 2012 at 6:15 PM. Reason : a]

5/2/2012 6:12:46 PM

face is right. You should exercise like he does and also be an alcoholic.

5/2/2012 7:40:07 PM

Drinking isn't optimal either but as long as you stick to liquors that have no carbs you won't hinder your fat loss very much.

Plus drinking has many other benefits. Jogging? Not so much.

5/2/2012 7:45:28 PM

I've been running hills recently. Kicking my ass. I highly recommend it. My dog smokes me on the first half dozen or so, but he's dragging by the 8th or 9th as I run by him and talk shit.

5/2/2012 8:16:46 PM

LOL @ Slave Famous

5/2/2012 8:36:47 PM

every time i take a long break on chest and get back into it, i have a terrible first set, like barely can get over the rack and need a spot, and then i rock out the next two like it was no biggie. Weird

5/2/2012 10:02:34 PM

Quote :

"^ That's kinda like putting 95 lbs on the bench press and doing 40 reps until you absolutely can't do another one. It's better than nothing, but it's not optimal."

I think it's a pretty shitty analogy. But whatever makes you feel better about sprinting back and forth.

I'm staying in great shape, enjoying my workouts, and doing it in a relatively small amount of time. Please tell me how to improve on that.

Quote :

"every time i take a long break on chest and get back into it, i have a terrible first set, like barely can get over the rack and need a spot, and then i rock out the next two like it was no biggie. Weird"

What's your warm-up set like?

[Edited on May 3, 2012 at 7:55 AM. Reason : .]

5/3/2012 7:55:03 AM

Well for starters it would burn more fat, train you better aerobically and anaerobically, and takes even less time.

The results are really pretty dramatic. If you're talking about running 5k's you need speed training as well and increasing your vo2 max is the way to do it.


Also the health effects on insulin control is a benefit.

5/3/2012 10:37:47 AM

^ I don't need to burn any more fat. I'm maintaining.

5/3/2012 10:38:59 AM

Bout time for a face naked torso pic. Otherwise his opinions carry no weight.

5/3/2012 10:54:00 AM

Quote :

"Well for starters it would burn more fat, train you better aerobically and anaerobically, and takes even less time. The results are really pretty dramatic. If you're talking about running 5k's you need speed training as well and increasing your vo2 max is the way to do it. Also the health effects on insulin control is a benefit."

You are making a lot of assumptions and neglecting some things.

Yes, sprint training is great for conditioning. Running 400m repeaters/intervals should be in every serious runners program.

However, you also need to log longer distance too. If that is part of your sport/activity.

And, contrary to popular belief, doing a lot of sprints may actually inhibit muscle growth due to certain mechanisms. The reason you see jacked sprinters is usually not because they've been sprint training their whole life, but rather they have the genetics for a sprinters body and/or AAS.

Per unit of time, sprinting does burn more calories. However, it's not sustainable nor is it something you can do daily. Lower intensity stuff can be. It all depends on your total program, your sport, and your diet.

5/3/2012 10:54:14 AM

I am 21 days post-microdiscectomy, and yesterday evening I decided to put in some work at the gym. It’s hard to walk in and not be tempted to pick up weight, but I need to be patient; I still have a long way to go until I am close to 100%. The best thing you can do for the recovery is to walk as much as you can to speed healing. I was also cleared to walk up hill or do stairs. Last night I did:

15 min stairs and 15 min elliptical ( at slow pace). I did a few dead hang partial pull-ups after that. Back felt good, felt a bit tight and a bit of pinching at the ruptured site.

Not sure if I over did it or my nerves are waking up from lack of use the past 6 months since initial injury. But I couldn’t sleep at all last night because my entire left leg, from hips down to feet was burning. My back spasmed and burned too. Had to get up and take 800mg Ibup and muscle relaxer to calm the inflammation down.

5/3/2012 11:10:33 AM

^^ you are correct i didn't mean to imply you don't still need to do long jogs to build endurance.

However, he is stating that he mostly does 3-4 mile runs at a fast pace. To really improve on his already good 5k time he needs to be logging many more miles than that, at least 8-9 miles at a time, supplemented with interval training.


Do you think sprinting inhibits muscle growth more than endless miles of jogging??


Haha slave, I hurt my shoulder about a month ago and then ate/drink like a retard all April so I haven't started my cut yet.

After I finish my leftover chili today, I'm going no carb until I break under 170. I've flirted with it a few times in the past few years, but I always seem to get comfortable and lose motivation to continue once i get down in the low 170's. I'm 175 right now. After I dip below 170, I'm going to one of those mongolian grills to refeed then doing it again.

My goal is to break 165 by the end of June.

5/3/2012 11:31:36 AM

I'm not trying to win races...I'm just trying to put up good times. When I don't take breaks, I shave seconds off my time on a consistent basis. I have no desire to do sprint work...I'm not on the high school track team anymore. I get my sprinting out of the way when I play recreational sports. And fuck 8-9 mile runs. I like running...but not that much. 10k is about the longest I plan on doing...with possibly a half-marathon thrown in there...but just for the hell of it...I won't care about the time in that one, just finishing.

I get my "HIIT" training out of the way during my workouts. Not exactly the same thing as the sprint stuff you're doing, but it's definitely high intensity and it works for me.

[Edited on May 3, 2012 at 11:39 AM. Reason : .]

5/3/2012 11:38:25 AM

okay, but i just don't see how you can get maximal effort in your lifts after running 3-4 miles at a fast pace. Seems like it'd make more sense to at least do the pullups/pushups etc before you run

5/3/2012 11:43:30 AM

^ I don't care about maximal effort in my lifts. I'm not trying to get bigger or lift heavy weights/do more push-ups pull-ups.

I'm just maintaining my weight and keeping my definition.

5/3/2012 11:50:06 AM

Fine, we need a jbrick maintenance thread haha. Everyone else in here is trying to gain muscle/lose fat.

5/3/2012 12:23:20 PM

and be healthy!!

right? right?



Sometimes I wonder if we need a "Be Healthy and Lose Weight 2012 Challenge" thread too

5/3/2012 12:25:58 PM

I don't do a whole lot of sprinting. I like to keep a 10min pace when I run. Sometimes I step it up and go at a 7min pace, but I def can't run as far doing that.


Also, i've found on a treadmill setting the incline to like 8 or 10 and going at a 4mph pace is about as exhausting as running. I switch it up from time to time.

5/3/2012 1:03:42 PM

I love the fact that I'm starting to phase into "Gain Muscle" instead of "Lose Weight".

It feels good.

5/4/2012 3:46:27 AM

Quote :

"Everyone else in here is trying to gain muscle/lose fat."

ahem like Minka said above, and be healthy. i know the guys are concentrating more on losing fat and putting on muscle but there are folks on here who are striving to be healthier. let's not lose focus on that as well

5/4/2012 8:25:00 AM

You can be healthy and have a gut, it's just not very attractive when you're shirtless on the beach.

5/4/2012 9:50:01 AM

well mind you, i'm healthy and have a flat stomach. i just think we all need to remember its not about getting ripped....there are folks that are striving to be healthier overall

5/4/2012 10:15:02 AM

I am healthy for someone who has my issues, lol, at least that is what the doctor says. I want to be healthy for a normal person.

5/4/2012 10:16:28 AM

This is the beach body thread. If you want to be healthy yet unattractive, I can't fathom why you'd post.

5/4/2012 10:17:56 AM

thread is going all with everyone realizing their different goals

5/4/2012 10:34:18 AM

good lord people... not everybody is going to have ripped abs and whatnot... I thought this thread was to encourage personal improvement in health and figure... Just because someone doesn't have a flat stomach or whatever doesn't mean their own goals and accomplishments should be looked down upon.

5/4/2012 12:20:56 PM

Quote :

"Tired of being a fat ass or a scrawny weakling? Want to be the envy of those on the beach? Then enter this challenge. Rules: 1. Post regular updates of your progress. This photo must be in a bathing suit. After all, that's what you're going to be wearing on the beach, isn't it? 2. Post your workout routine and diet info. Keep it to encouragement or suggestions and not telling people that they're doing it wrong because its not how YOU would do things. 3. Don't shit up this thread. It's in The Lounge for a reason. 4. NO FUCKING WHINING. Your muscles hurt? You don't like eating healthy food? You think you look fat? Shut the fuck up and get back to work. 5. Yes, there are going to be women posting photos of themselves in bikinis. Don't be a fucking creep."

My interpretation of that is that aesthetics are the primary goal, therefore we post about ways to achieve an aesthetic result. I don't think anyone is looking down on those trying to improve general health.

[Edited on May 4, 2012 at 12:39 PM. Reason : ]

5/4/2012 12:36:42 PM

i stopped participating itt long ago

5/4/2012 1:34:08 PM

Being "healthy" is a very nebulous term.

What does it even mean?

Consider this: Someone who eats "junk" food, but eats within their caloric requirements, has an active lifestyle, and keeps their stress levels low will most likely have a healthier blood profile and body composition than someone who eats "clean" or whole grain and is sedentary.

I bet many of you who have the "I'd rather be healthy than ripped" attitude look down on my use and recommendation of thermogenics, supplements, and intermittent fasting to acheive fat loss.

Perhaps you are right and that I am doing permanent damage to myself. However, my blood profile is above average, my energy levels are great, my stress levels and relationships are healthy, I sleep well, and I am achieving my fitness and career goals... I think that is very healthy.

5/4/2012 3:02:57 PM

Just admit it Matt, you are OCD.

5/4/2012 3:14:37 PM

OCD? Nah.

The only thing I may be OCD about is getting my gym open. Everything, including my nutrition and training, has taken a back seat to that.

I find experimenting with my mind and body fascinating. Although, I keep the risks under control. I stay away from things that are proven to be bad for you (extreme thermogenics, crappy training methods, highly illegal subtances, etc.)

[Edited on May 4, 2012 at 4:11 PM. Reason : ;]

5/4/2012 4:10:58 PM

face it, without people like Matt's input in this thread, we'd just be a bunch of fat ass desk jockeys with no clue how to proceed. Most people charge for the kind of info he provides. Shut up and cherish it.

5/4/2012 4:19:12 PM

^agree, agree, agree. I dont think I would have added in strength training to my running if it wasn't for his advice to people in this thread. Even though it makes sense now, I dont think I would have thought of it before. thank you!

5/4/2012 4:28:59 PM

Matt's one of the only posters itt that I actually read when I scroll through

5/4/2012 4:50:33 PM

I too appreciate Matt's contribution to the thread.

5/4/2012 5:40:05 PM

Thanks for the love!

I will keep my insights coming... When my place gets open, I plan on pumping out a lot of content. Videos, articles, etc. I am thinking of starting a Strength Training thread so I don't bog this one down with my musings and posting everything I produce in there (i.e. shameless marketing tactics.)

5/4/2012 7:17:33 PM

[blog]

So they opened up a new part of the gym, and they have machines with USB slots. Naturally, this is what came of it:



I call this workout "peddle as hard as I can until I get tired".

What are some good games to play with myself regarding heart rate, speed, and resistance? Should I start setting goals for heart rate? I hear your max is 220 - age, so I should be able to get in the 190s but it's rather difficult to get myself up to 180, and even harder to sustain it. Does that mean I'm in bad shape?

How do I kick my ass to make better data?

5/4/2012 11:06:22 PM

At first glance I was like DAMN he was running fast.

5/5/2012 1:54:39 AM

i work out pretty damned intense and the highest my heart rate EVER went was just over 180. 220 has got to be like a heart attack. When I'm running or jogging, i'm usually in the 150-165 range. If I step it up I'll bump myself up to 175 and that's when I start to get a little fatigued.


If you can keep your HR in the 140-160 range that's pretty good. I like to sometimes run fast, push it up to 175, then slow jog or walk till it comes down to 130, then back up again. Usually is a couple minutes intervalls. I have a HR watch so i can keep checking it.

For fat burning I hear optimal you wanna be in the 120-140 range. Dunno how true that is, pretty sure you can still burn fat in teh 160 range.

[Edited on May 5, 2012 at 1:26 PM. Reason : more]

5/5/2012 1:24:08 PM

I definitely appreciate the advice Matt gives - I think he's a pro in his field and is always extremely nice to me when I have PMed with him before.

5/5/2012 3:54:32 PM

fuck being healthy. When I die, I want to be buried in big-ass box. In honor of this thread, I hope to be buried in a bathing suit as well; i've never been much for wearing suits.

5/5/2012 4:28:53 PM

Your death will be one of those we read about where they have to tear down a wall to remove your corpse & bury you in a piano crate

5/5/2012 7:02:07 PM

Making progress! Hopefully open very soon

5/5/2012 9:24:56 PM

so what's the back story w/ Matt for those who didn't read?

5/5/2012 9:44:25 PM

After witnessing the murder of his parents, Matt dedicated his life to ridding wake county of weakness. With years of intense physical and mental training and a vast family fortune, he has become a symbol that strikes fear into the hearts of the lazy. He is Batman: The Dark Knight.

5/5/2012 10:47:05 PM