ORIGINAL: Roots

Nice HIT, was it unfuelled first thing?

NEVER thats a carnal sin mate!! always fuel HIIT cardio because

A. you cant perform anerobically at 100% unfuelled, which HIIT requires
B. will almost certainly be catabolic

fuel with carbs pre and post.

will do sscv tomorow morning before breaky though.

I dont know what that means lol

What do you do for SSCV? Bike? running machine?

Its Better to make your mistakes than to live without knowing!

ORIGINAL: Riocat

ORIGINAL: Roots

Nice HIT, was it unfuelled first thing?

NEVER thats a carnal sin mate!! always fuel HIIT cardio because

A. you cant perform anerobically at 100% unfuelled, which HIIT requires
B. will almost certainly be catabolic

fuel with carbs pre and post.

will do sscv tomorow morning before breaky though.

I dont know what that means lol

What do you do for SSCV? Bike? running machine?

anaerobically is without oxygen, at high intensity oxygen can't get to the muscles and therefore fat cannot be metabolised for energy only muscle glycogen.

no such luxury mate outdoors jogging!

epithin-e cycle log

ORIGINAL: Roots

ORIGINAL: Riocat

ORIGINAL: Roots

Nice HIT, was it unfuelled first thing?

NEVER thats a carnal sin mate!! always fuel HIIT cardio because

A. you cant perform anerobically at 100% unfuelled, which HIIT requires
B. will almost certainly be catabolic

fuel with carbs pre and post.

will do sscv tomorow morning before breaky though.

I dont know what that means lol

What do you do for SSCV? Bike? running machine?

anaerobically is without oxygen, at high intensity oxygen can't get to the muscles and therefore fat cannot be metabolised for energy only muscle glycogen.

no such luxury mate outdoors jogging!

ROCKY style! You goin hardcore with the HIT hey?

Its Better to make your mistakes than to live without knowing!

just thought i'd throw a little in for the cardiovascular health side of things and it's supposed to be good for burning fat also as it creates an oxygen debt and therefore raises your metabolic rate PWO.

epithin-e cycle log

ORIGINAL: Roots

just thought i'd throw a little in for the cardiovascular health side of things and it's supposed to be good for burning fat also as it creates an oxygen debt and therefore raises your metabolic rate PWO.

I think i'd have an oxygen debt if i did HIT like that lol

Its Better to make your mistakes than to live without knowing!

oxgen debt is something also associated with shagging fat birds..

epithin-e cycle log

You dont know how much im Pissing my self laughing now!!!

Sooooo true mate

Its Better to make your mistakes than to live without knowing!

So mate, how and what are the rules for this comp?

Its Better to make your mistakes than to live without knowing!

diet has been crappy of late, not bad food, just wrong food wrong time. also cardio effort hasnt been up to scratch.

so cut hasnt officially started, over the weekend i plan to put together a diet and cardio routine to start monday.

still gonna try and cardio the next few days.

epithin-e cycle log

Roots my man, I'm back. If you still need any assistance don't hesitate to ask .

I'm a wizard of the word, that's what you heard
And anything else is quite absurd

main man ^^

friday Legs

squat (High rep day)

warm ups, some fronts (find these most uncomfortable to perform)

20 x 105kg
20x 110kg (still not too taxing up to 120kg next week)

leg press

240kg x 10
280kg x 8

SLDL

3 x 8 at 90kg

bicep ez bar curl, standing

3 x 8 at 40kg

db curls standing alternate

20kg x 12
25 kg x 12
22kg x 12

reverse bb curls

3 x 8 at 25kg

epithin-e cycle log

20x 110kg

I can only 3 reps on this weight

Mens Health Cover Model Wannabee!

If Carlsberg made Journals......

Good squats mate, 20 reps at 110kg and not to taxing!

Its Better to make your mistakes than to live without knowing!

So mate, are you up for this "friendly comp"? Onion's up for it as well, Not sure about Xain, I'll drop him a message in his jorno.

As your the expert lifter, what you reakon the rules sould be? Taking into account body weight, time liftin, weight currently being lifted etc etc?

Its Better to make your mistakes than to live without knowing!

hmmmmmm..

i don't know, i dont think we can go on % increase as you guys are more realisticly to have a higher % increase than me

erm.. maybe we just all need to set a realistic goal within time? i dunno.

all we can all race to 5 plates

epithin-e cycle log

Yeah i see what you mean, I think your prob right, maybe just all set a target that we want to reach in say 3 mths or something?

Race to 5 plates!, I think thats a bit outta my league mate

Its Better to make your mistakes than to live without knowing!

ORIGINAL: Riocat

Yeah i see what you mean, I think your prob right, maybe just all set a target that we want to reach in say 3 mths or something?

Race to 5 plates!, I think thats a bit outta my league mate

not at all mate! you've got the build, remembe i've been lifting for 2 years

epithin-e cycle log

Deadlift day

Week 3
Deadlift (85%): 1x2 @ 187.5 kg
Speed deadlift (70%): 6x3 @ 155 kg (90-120 sec rest b/w sets)
3 circuits (rest 90sec between exercises, 2-3 minutes between circuits):
Stiff-leg deadlift: 8 reps (@ 90kg)
Bent over row: 8 reps (@ 80kg)
Underhand (reverse) grip lat pulldown: 8 reps (bodyweight and 1 set at 90kg)
Arched back good morning: 8 reps (@ 70kg)

also did

single arm db row (per arm)

8x60kg
8x60kg
6x60kg


oorah

epithin-e cycle log

Roots , i see your on a slightly different programme how does circuit work?

Are you planning to go on anything or stay clean?

Have you sorted your university out also?

Mens Health Cover Model Wannabee!

If Carlsberg made Journals......

ORIGINAL: Xian

Roots , i see your on a slightly different programme how does circuit work?

just back day is now deadlift day mate. following a progression plan designed by coan-phillipi. circuit is i do one set of each in a circuit the rest and repeat.

Are you planning to go on anything or stay clean?

possibley a cycle of epi, Tbol or something similar if and when the time is right

Have you sorted your university out also?

all sorted mate Leeds met. in september got all my accom sorted too, can't wait!

epithin-e cycle log