Red Mosquito

I had a lot of ambition tonight but didn't come close to accomplishing it all

I started with a run and made it 3 miles in 29:36 and felt pretty good, but then i moved on to leg press and started to not feel so well and moved onto calf extension before calling it quits for the night. I had planned to also to leg extensions and leg curls, then try to add in some shoulders and arms and possibly crunches.

I think ill go again tomorrow and do everything i didn't do tonight plus try to run a mile or use the elliptical.

My foot felt good tonight so i was pretty happy about that

Has anyone tried German volume training before? You reduce the weight to about 60-70% of your max and hammer out 10 sets of 10 with a minute rest in between. It's well received but having done this for back and triceps yesterday, I'm not sure if its right for me just yet. Probably need to add a bit more weight to the mix next time.

8k run in 39 minutes today which was a better return!

Dr. Van Nostrand wrote:I had a lot of ambition tonight but didn't come close to accomplishing it all

I started with a run and made it 3 miles in 29:36 and felt pretty good, but then i moved on to leg press and started to not feel so well and moved onto calf extension before calling it quits for the night. I had planned to also to leg extensions and leg curls, then try to add in some shoulders and arms and possibly crunches.

I think ill go again tomorrow and do everything i didn't do tonight plus try to run a mile or use the elliptical.

My foot felt good tonight so i was pretty happy about that

well no shit you had trouble after that run, thats a hell of a time for 3 miles! if im gonna run n do weights for legs i do the weight work out first then run. however, its gonna be much, much harder to hit a 3 mile time like that after you worked your legs out w/ weights.

Evvo wrote:Has anyone tried German volume training before? You reduce the weight to about 60-70% of your max and hammer out 10 sets of 10 with a minute rest in between. It's well received but having done this for back and triceps yesterday, I'm not sure if its right for me just yet. Probably need to add a bit more weight to the mix next time.

8k run in 39 minutes today which was a better return!

Sub 8-minute miles. Nice work!

warehouse wrote:

Dr. Van Nostrand wrote:I had a lot of ambition tonight but didn't come close to accomplishing it all

I started with a run and made it 3 miles in 29:36 and felt pretty good, but then i moved on to leg press and started to not feel so well and moved onto calf extension before calling it quits for the night. I had planned to also to leg extensions and leg curls, then try to add in some shoulders and arms and possibly crunches.

I think ill go again tomorrow and do everything i didn't do tonight plus try to run a mile or use the elliptical.

My foot felt good tonight so i was pretty happy about that

well no shit you had trouble after that run, thats a hell of a time for 3 miles! if im gonna run n do weights for legs i do the weight work out first then run. however, its gonna be much, much harder to hit a 3 mile time like that after you worked your legs out w/ weights.

yeah, i usually struggle to do much more then a mile if i do any kinda weight work first. i need to try and pace myself with the running when i have plans to do weights after, but once i start to run i usually go till i cant go anymore.

last night is the only night this week for running first, i wanted to give my foot a real test so i wanted to get some good distance, if i go tonight it will be all weights with a bit of treadmill or elliptical to get my heart rate up and try to help me get rid of my belly

Hey work out bro's (any ladies?).....

im *this* close in pulling the trigger on yoga teacher training

http://revolutionpoweryoga.com/pages/teacher-training

It's a 7 month program commitment. Self inquiry, yoga education, yoga immersion, yadda yadda yadda. Im frightened. I just might do it. Time to elevate my life, yea?

Strat wrote:Hey work out bro's (any ladies?).....

im *this* close in pulling the trigger on yoga teacher training

http://revolutionpoweryoga.com/pages/teacher-training

It's a 7 month program commitment. Self inquiry, yoga education, yoga immersion, yadda yadda yadda. Im frightened. I just might do it. Time to elevate my life, yea?

Strat wrote:Hey work out bro's (any ladies?).....

im *this* close in pulling the trigger on yoga teacher training

http://revolutionpoweryoga.com/pages/teacher-training

It's a 7 month program commitment. Self inquiry, yoga education, yoga immersion, yadda yadda yadda. Im frightened. I just might do it. Time to elevate my life, yea?

Go for it.

Im totally being a pussy about it. Not sure why i'm scared of that commitment and growth.

Strat wrote:Im totally being a pussy about it. Not sure why i'm scared of that commitment and growth.

Why? Do what you love. If I could run for a living, I'd do it in a second.

i think there are precepts of bro culture that contradict the notion of growth

turned2black wrote:

Strat wrote:Im totally being a pussy about it. Not sure why i'm scared of that commitment and growth.

Why? Do what you love. If I could run for a living, I'd do it in a second.

I dont think I'd do it for a living but it would be a great way to supplement my current income stream. Also, im sure I'd have a blast doing it, learning more about it, and completely immersing myself in it for 7 months (and probably life). Talk about a streak!

Alex wrote:i think there are precepts of bro culture that contradict the notion of growth

bro, wtf r u talking about? my biceps grew 1/2 an inch since november!

i thought yoga instructors have to travel to india for classes?

Pretty sure Im winning the "post like reid" thread by not posting in it.

@SkitchP wrote:Pretty sure Im winning the "post like reid" thread by not posting in it.

I don't think so, but you are winning at life.

Trying something slightly different, since i don't really like doing leg workouts i am just going to do 1 leg machine every night. So tonight i did 4 sets of rows, 4 sets of chest press, 4 sets of pull downs and 3 sets of pec fly, then 2 quick sets of curls before 15 minutes on the elliptical and 2 sets of leg extension. I finished up with 2 more sets of chest press with heavier weight then usual

Dr. Van Nostrand wrote:Trying something slightly different, since i don't really like doing leg workouts i am just going to do 1 leg machine every night. So tonight i did 4 sets of rows, 4 sets of chest press, 4 sets of pull downs and 3 sets of pec fly, then 2 quick sets of curls before 15 minutes on the elliptical and 2 sets of leg extension. I finished up with 2 more sets of chest press with heavier weight then usual

That's why Im gonna do a little every trip to the gym

Dr. Van Nostrand wrote:Trying something slightly different, since i don't really like doing leg workouts i am just going to do 1 leg machine every night. So tonight i did 4 sets of rows, 4 sets of chest press, 4 sets of pull downs and 3 sets of pec fly, then 2 quick sets of curls before 15 minutes on the elliptical and 2 sets of leg extension. I finished up with 2 more sets of chest press with heavier weight then usual

just do squats one day and straight leg dead lifts another day along w running whenever.

The Scientific 7-Minute Workout



Exercise science is a fine and intellectually fascinating thing. But sometimes you just want someone to lay out guidelines for how to put the newest fitness research into practice.

An article in the May-June issue of the American College of Sports Medicine’s Health & Fitness Journal does just that. In 12 exercises deploying only body weight, a chair and a wall, it fulfills the latest mandates for high-intensity effort, which essentially combines a long run and a visit to the weight room into about seven minutes of steady discomfort — all of it based on science.

“There’s very good evidence” that high-intensity interval training provides “many of the fitness benefits of prolonged endurance training but in much less time,” says Chris Jordan, the director of exercise physiology at the Human Performance Institute in Orlando, Fla., and co-author of the new article.

Work by scientists at McMaster University in Hamilton, Ontario, and other institutions shows, for instance, that even a few minutes of training at an intensity approaching your maximum capacity produces molecular changes within muscles comparable to those of several hours of running or bike riding.

Interval training, though, requires intervals; the extremely intense activity must be intermingled with brief periods of recovery. In the program outlined by Mr. Jordan and his colleagues, this recovery is provided in part by a 10-second rest between exercises. But even more, he says, it’s accomplished by alternating an exercise that emphasizes the large muscles in the upper body with those in the lower body. During the intermezzo, the unexercised muscles have a moment to, metaphorically, catch their breath, which makes the order of the exercises important.

The exercises should be performed in rapid succession, allowing 30 seconds for each, while, throughout, the intensity hovers at about an 8 on a discomfort scale of 1 to 10, Mr. Jordan says. Those seven minutes should be, in a word, unpleasant. The upside is, after seven minutes, you’re done.

http://well.blogs.nytimes.com/2013/05/0 ... blogs&_r=1&