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RE: bencherRdg - very iffy photos time :-( - Nov. 4 2007 18:39:53
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Mouser
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Hi mate,
The question was more about what sort of heart rate you're training at. I've been down the gym and seen people training at 130 odd BPM, barely breaking a sweat and insisting they're in the 'fat burning zone', yet never visibly losing any fat. Personally I never got on with HIIT due to heart problems, but most people do fine and it can make life a lot more interesting, whether it's jogging in the gym or outside.
I'd also agree with what's been posted above, high intake, high output. You feel better for it and you get to eat plenty of food... Om Nom Nom Nom Nom  . Do you do all your CV work in the gym though, and is it done alone, or with others (competitively?)
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RE: bencherRdg - very iffy photos time :-( - Nov. 4 2007 22:24:14
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BencherRdg
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quote:
ORIGINAL: Mouser
Hi mate,
The question was more about what sort of heart rate you're training at. I've been down the gym and seen people training at 130 odd BPM, barely breaking a sweat and insisting they're in the 'fat burning zone', yet never visibly losing any fat. Personally I never got on with HIIT due to heart problems, but most people do fine and it can make life a lot more interesting, whether it's jogging in the gym or outside.
I'd also agree with what's been posted above, high intake, high output. You feel better for it and you get to eat plenty of food... Om Nom Nom Nom Nom . Do you do all your CV work in the gym though, and is it done alone, or with others (competitively?)
Hi mate,
pretty low around 125bpm often dont break a sweat, and often questionned if what i was doing 4 times a week was actually doing anything  Ocassional sweat breaks out but prob down more to ECA
I found it interesting yesterday doing the HIIT if you can call it that actually made it up there and then whet i was going to do, but bloody legs are sore as hell today - dont do much running you see!
DEfinately eaten more today just a little bit of wholemeal pasta with3 or 4 of my meals which would have normally just been protein, fat and veg and fruit
I do most CV in gym sometimes go out on pushbike but now it'll just be weekends due to short nights
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RE: bencherRdg - very iffy photos time :-( - Nov. 5 2007 3:52:38
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Mouser
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quote:
ORIGINAL: BencherRdg
Hi mate,
pretty low around 125bpm often dont break a sweat, and often questionned if what i was doing 4 times a week was actually doing anything Ocassional sweat breaks out but prob down more to ECA
I found it interesting yesterday doing the HIIT if you can call it that actually made it up there and then whet i was going to do, but bloody legs are sore as hell today - dont do much running you see!
DEfinately eaten more today just a little bit of wholemeal pasta with3 or 4 of my meals which would have normally just been protein, fat and veg and fruit
I do most CV in gym sometimes go out on pushbike but now it'll just be weekends due to short nights
Sounds like you took the running too far too fast! It's not a good idea to go too hard too early, that's how injuries happen... we all do it though. 
125 bpm, if that's accurate, is too low IMO. Obviously it'll have an effect, but you should aim to be getting more out of the time you put in. My background's in rowing (hence the deadlift  ) and I would term a steady state session as 2 * 30 mins with HR not exceeding 155. To put that in perspective, if I were to go flat out for an hour my average HR would be c.170, and my HR when stretching post warmup should stay > 100 BPM. I'd usually have a dilute energy drink to hand to keep sugar levels up as well, low blood sugar is extremely unpleasant and even getting close limits the effort you can put in.
Edit - this page LINK (start at bottom) explains some of what I've been taught over the years quite well, and some of the physiology behind it.
Closing words of advice... do a warm up and stretch properly prior to CV work as well as weights 
< Message edited by Mouser -- Nov. 5 2007 4:06:31 >
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RE: bencherRdg - very iffy photos time :-( - Nov. 6 2007 0:08:01
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BencherRdg
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Mouser - cheers for the advice mate and the link too. Not read all of it yet though. Only just clicked on it 10 mins ago actually!
Ooops not done any cardio still since saturday (well a 2-3 mile walk with my mum in the country but it was hardly rough terrain and i had to kep stopping to let her catch up!
More carbs now as i mentioned lasty post, just a little wholemeal pasta in each of meal 2, 3 & 4.
Felt tired all day but workout was really good (strangely plus my right shoulder was feeling a bit fuzzy and still got the pins and needles from over a month ago
5/11/07
DB seated Press 22.5kg 1x8 1x9 1x8
Seated Lat Raise 9kg 1x10 1x12 1x9
Bent over Lat Riases 6kg 1x12 1x11 1x10
Squat 120kg 2x8
REally pleased with the oh pressing i think the carbs helped! rather than ECA
REally really putting more effort into lat raises but being strict
b o lats - actually did these this week! need to try and hold them a bit longer and maybe sqeeze at top???
Squat - wasnt sure whether to do them as legs STILL aching from saturday's HIIT.
Very hard going 2 sets justs as well as gym was shutting @ 10pm and i had to leave the place - i though 2 sets better than no sets
no time for sldl's but my back doesnt feel fully recovered from friday's deads! either that or i slept awkwardly??
Need to get doing more cardio (yes yes) as i'm eating a bit more now. I really think i will up the HR on the SS cardio and add in 1 or 2 HIIT sessions too as it seems its the way to maybe go?
Rodge
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RE: bencherRdg - very iffy photos time :-( - Nov. 6 2007 18:01:02
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noname
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quote:
ORIGINAL: BencherRdg
I really think i will up the HR on the SS cardio and add in 1 or 2 HIIT sessions too as it seems its the way to maybe go?
Give a try at least and see how you get on.
I find that extra cardio sessions really do help when it comes to dropping lower with the bodyfat. It takes time but if you can keep it going consistently then you will see results.
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RE: bencherRdg - very iffy photos time :-( - Nov. 7 2007 1:03:37
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BencherRdg
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Hi Noname,
yeah its worth a go, Eating extra carbs now i look less flat but my minds wanting to make me start bulking now, but not going to yet!
Caught a glimpse of myself in good light in gym changing rooms and i'll look ok if i can just get this middle of mine sorted
6/11/07
35min x-train23 HR between 135 & 140 bpm
Much more of a sweat on now
Lookiong forward to tomorrows chest workout as i had a good delt workout monday.
My knee felt a bit funny cycling home from work tonight, hope its nothing to do with me squatting whem my legs didnt feel fully recovered from saturday's HIIT.
Never really had as probs with my legs or knees , alwyas been shoulders, and all my back
Ah well I'm 29 years young today too.  Need to Soart my live out. Need to buy a house, need to find a bird and buy an RS Focus  lol!
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RE: bencherRdg - very iffy photos time :-( - Nov. 7 2007 14:58:04
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noname
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Happy birthday! 
....only another year left of your twenties! 
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My Journal... ##Getting back into it! ##
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RE: bencherRdg - very iffy photos time :-( - Nov. 7 2007 17:58:05
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BencherRdg
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quote:
ORIGINAL: OoOGazOoO
Hi Rodge.
Hope you are well mate.
How's things? ? ?
Happy birthday, have a good day mate.
Hello Gaz not made your strawberry fudge in a long while lol!
Things not too bad, as you'll have seen still struggling a bit with the cut.
Cheers for birthday wishes
Noname,
thanks also mate any binges planned for this week..? lol! HAd fish and chips last night and it was cr@p. Nothing worse than a cheat meal that turns out to be unjoyable 
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RE: bencherRdg - very iffy photos time :-( - Nov. 7 2007 19:45:27
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noname
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quote:
ORIGINAL: BencherRdg
Noname,
thanks also mate any binges planned for this week..? lol!
I'm afraid to say that after Monday night out clubbing (which was quite a heavy one  ) and little sleep yesterday/today i'm taking it easy this week which will basically mean crap diet! Lol!
Also out on an 'all-dayer' Sunday ....so that'll be a binge and a half!
_____________________________
PB's (88kg-natural)
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Bench - 125kg x 2
Deadlift - 230kg
My Journal... ##Getting back into it! ##
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RE: bencherRdg - very iffy photos time :-( - Nov. 7 2007 23:53:47
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BencherRdg
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7/11/07
DB Flat Bench 30kg 2x8 1x7
Inc DB Bench 27.5kg 1x8 25kg 1x8 1x9
Dips +6.75kg 1x8 1x7 5kg 1x8
EZ Curl 37.5kg 1x9 1x7 35kg 1x7 (plus cheat rep)
DB Alt Curl (Standing) 15kg 1x9 1x9 1x8
DB bench really hard seem to sart off and my 7th rep on first set i have no chest/delt strength left 
Incline at least manage eavier DB 1st set
Dips ok up a bit with weight added
Curls ok ish really trying to squeeeeeeze at the top on the DB curls (does this do anything)
Got a comment off a chap in gym saying i'm looking good and looking strong. I said if i get much lighter i may blow away but still need to get leaner!
Feel bad as i havent done any cardio again, not done any since tues
Thats once this week then....
Order from myprotein last night whey, protein bars and some caffine. Looking forward to trying the bars
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RE: bencherRdg - very iffy photos time :-( - Nov. 8 2007 1:00:57
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Mouser
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Hi mate,
I've had a bit more of a read now. I see you're on creatine which will add some water weight to your frame. Also noticed in the pictures on the previous page that your traps look huge when tensed especially when you look at the photos where they're not tensed.
Nice work on the incline DB press as well.
< Message edited by Mouser -- Nov. 8 2007 1:01:29 >
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RE: bencherRdg - very iffy photos time :-( - Nov. 8 2007 23:34:04
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BencherRdg
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quote:
Hi mate,
I've had a bit more of a read now. I see you're on creatine which will add some water weight to your frame. Also noticed in the pictures on the previous page that your traps look huge when tensed especially when you look at the photos where they're not tensed.
Nice work on the incline DB press as well.
Yeah started back on it just over fortnight ago i think it was - just disocvered tonight actually that ive been taking abouit 1.5g per day instaed of 3-5g (put some on some digi scales - what an egit! )
Yeah i wish my traps were huge without having to tense them. Do you reckon the only real way to get BIG traps is to go down the gear route? People who i presume are on gear aways have massive traps. I once heard someone here on MT say they want thick traps the look thats gear gives....
Inc DB press seems bit wired at moment i'm not sure maybe i'm bringing DB's down too far, as i mentioned above. My strength seems to disappear quicly on bench. Never been a strong bencher (Best change my username lol!)
quote:
Did you have a good day Rodge? ? ?
There was a thread in the General forum for you.
Mediocre day better than today nearly walked out of my job! I saw the thread in the end!
8/11/07
35min xtrainer indicted 135bpm there or thereabouts. Nit of a sweat on which is good. I'm less scared about catabolism now with taking on the extra carbs I hope this works what im trying to do. Definatle havent really done enough cardio this week will have to make up for it at weekend
Hopefully going to rep 140kg tomorrow on the deads
Rodge
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RE: bencherRdg - very iffy photos time :-( - Nov. 9 2007 0:09:06
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Mouser
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quote:
ORIGINAL: BencherRdg
Yeah i wish my traps were huge without having to tense them. Do you reckon the only real way to get BIG traps is to go down the gear route? People who i presume are on gear always have massive traps. I once heard someone here on MT say they want thick traps the look that gear gives....
8/11/07
35min xtrainer indicted 135bpm there or thereabouts. Nit of a sweat on which is good. I'm less scared about catabolism now with taking on the extra carbs I hope this works what I'm trying to do. Definitely haven't really done enough cardio this week will have to make up for it at weekend
Hopefully going to rep 140kg tomorrow on the deads
For the traps I'd just say rows. I used to row (on water) a lot and I have thick traps from that without gear. Other than that it's just genetics helping out.
I've never done much reading up on catabolism, but surely doing some hard CV work wont melt away muscle
Good luck with the deadlifts mate.
http://www.pponline.co.uk/encyc/0895.htm is worth a read too
< Message edited by Mouser -- Nov. 9 2007 1:38:27 >
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RE: bencherRdg - very iffy photos time :-( - Nov. 10 2007 15:59:55
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BencherRdg
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quote:
ORIGINAL: OoOGazOoO
How is the shoulder now Rodge? ? ?
Hi Mate
its not really giving me pain as such or problems like that its just more a week link than anything else. It lets me down when trying to train chest probably more than training delts themselves which is odd!
I'm not even doing any specific prehab stuff for it at moment
The problem i do have is a locked joint in my middle-upper back just to the right of my one of my vertibraes. I go to chiropractor every month or so, and been meaning to book a massage to see if that eases things.
Mouser,
Another good link there cheers mate Feel alot better doing cardio at a slightly higher HR. Feel like ive been wasting my time for months. Made progress but very slowly!
9/11/07
Deads 140kg 2x9 142.5kg 6 (then a further 2 after 30sec or so)
BB Row 80kg 1x9 77.5kg 2x9
Weighted Chin 5kg 1x9 1x7 3.75kg 1x7
Face Pull 30kg 2x12 20kg 1x11 (drop set)
Really happy with deads suprised myself how east first two sets were! Can only think its more CEE and more carbs
Rows quite good too.
Chins good, really aggressive with these
Face pull dont think i'm doing these quite right and had to rush them (hence the drop set as i yet again got to gym too late and was pushed for time )
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RE: bencherRdg - very iffy photos time :-( - Nov. 10 2007 18:48:22
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BencherRdg
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Joined: Jan. 20 2004
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10/11/07
30min x-trainer 135bpm
got to gym forgot my trainers so had to do it in my brown shoes felt a right t1t
Bloody sweaty session, had a few vodks last night must have been making me sweat or something...
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RE: bencherRdg - very iffy photos time :-( - Nov. 11 2007 22:01:33
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BencherRdg
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11/11/07
35min x-trainer 130-140bpm but keeping to 135bpm as much as possible
Hope this slightly higher output (although sessions are slightly less long than before) is going to still provide me with results. Not done a.m. fasted cardio for quite a while now. Got a good sweat on tonight too..
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RE: bencherRdg - very iffy photos time :-( - Nov. 12 2007 4:34:26
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Mouser
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What's your resting heart rate out of interest? (relax for 5 minutes and count heartbeats in 20 seconds and multiply by 3).
I'm not trying to come across as saying you're being a lazy git but I'm used to seeing higher heart rates when people train hard. I know there's variation in the bands though, one guy I know could probably keep up 120+ BPM just by looking at a CV machine whereas others found they needed to go and rest after 10 mins at 155 BPM.
Also, if you're up for it, do you fancy a max HR test, you could then use that to figure out roughly which zone you're training in and a bit more. It's not something you can do properly without a strap, watch and a hill though in my experience.
Overall though, if you're feeling more benefit from it, that's surely the acid test
As for the alcohol... I always drink loads the day after a night out to help return fluid levels to normal and flush out any residual muck, meaning that any exercise causes the environment agency to issue a flood warning
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