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dirtyvest
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Re: ANIMAL : Savagery! 2019/02/04 16:13:22 (permalink)
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Knee taking the heavy press work alright hen?

Limits, like fear, are often just an illusion: MJ 12/9/09
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Re: ANIMAL : Savagery! 2019/02/04 19:38:39 (permalink)
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JayBoy
Big session! How long did that clock I at?


1h.50min without the cardio or yoga. A lot longer then I have been doing recently.
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Re: ANIMAL : Savagery! 2019/02/04 19:42:59 (permalink)
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dirtyvest
Knee taking the heavy press work alright hen?


First time in 2 years something else hurts more then my knee!

Knee is actually great. No issue when training it on the press or extension. Just a bit of an ache in the morning now and still not the most steadiest coming down stairs!(I still go one foot at a time)

But still a massive imbalance in strength between the 2 which is why I’ve knocked squats on the head for a while. I can control the weight on a Press but a Squat I’m all over the place so I’ll only go back to Squat once imbalance is sorted for the most part. Can’t risk an injury with awobbly squat
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Re: ANIMAL : Savagery! 2019/02/04 21:36:14 (permalink)
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04/02/19

Not bad tonight.. Bit lethargic so seems the blast is starting to kick my ass already! Need to keep the cardio up although post workout is difficult given time and I don’t really want to sacrifice any yoga/mobility work. I might have to keep a couple sessions of HIIT in and just do more long steady state.

But quite happy tonight on the treadmill. A whole minute on speed 10 is fantastic for me! And I did it 3 times! I’m so used to sprinting max effort for 15-20 seconds this mid range stuff hurts!

Rest day tomorrow as do not fancy a 2 hour session after Kung Fu just yet! Slowly slowly!

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Treadmill

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Box Jumps

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Re: ANIMAL : Savagery! 2019/02/05 09:49:49 (permalink)☄ Helpfulby ANIMAL 2019/02/05 20:24:54
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Awesome TM work mate, us big guys can run when we want to...haha

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Re: ANIMAL : Savagery! 2019/02/05 11:25:08 (permalink)☄ Helpfulby ANIMAL 2019/02/05 20:24:58
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Great news on the sub 140kg mate! I bet everyone you bump into now is commenting on how you look.

 
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Squat - 170kg / Bench - 120kg / Deadlift - 210kg / Strict OHP - 77.5kg
 
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Re: ANIMAL : Savagery! 2019/02/05 14:30:14 (permalink)☄ Helpfulby ANIMAL 2019/02/05 20:25:00
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Great news on the bodyweight mate, your are doing a cracking job with the weight loss mate!

 
 
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Re: ANIMAL : Savagery! 2019/02/05 15:01:39 (permalink)☄ Helpfulby ANIMAL 2019/02/05 20:25:03
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Loads of graft mate!  I bet that mid range treadmill work will pay off in your kung fu training.  Strong guys tend to suffer from being strong for 20 second then fade rapidly and are easy pickings. Add in some fitness and its a game changer.  
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Re: ANIMAL : Savagery! 2019/02/05 16:05:10 (permalink)
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Turning into a right Zebedee (unless that's too UK for you in which case let's call you Tigger) with these box jumps

Limits, like fear, are often just an illusion: MJ 12/9/09
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ANIMAL
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Re: ANIMAL : Savagery! 2019/02/05 20:32:22 (permalink)
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Nails1981
Loads of graft mate!  I bet that mid range treadmill work will pay off in your kung fu training.  Strong guys tend to suffer from being strong for 20 second then fade rapidly and are easy pickings. Add in some fitness and its a game changer.  


I never thought of it that way! Sold!

I’ve always avoided the mid range stuff as that is the quickest way to burn muscle. It’s always sprinting or steady state. But I think that’s more proper jogging.. I’m aiming for a quicker pace then a jog. I’d like to be able to run a mile at that kind of pace. If I can get to my target weight, and run a fast paced mile every morning , I wouldn’t have to worry too much about diet, it would take care of itself..(as long as I don’t eat like asshole!)
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Re: ANIMAL : Savagery! 2019/02/05 20:34:10 (permalink)
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dirtyvest
Turning into a right Zebedee (unless that's too UK for you in which case let's call you Tigger) with these box jumps


Zebedee ? Never heard of him. But I get tigger!

I’m still so useless at them and i fatigue so quick, I can’t do many sets with out risking a CrossFit fail moment!
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Re: ANIMAL : Savagery! 2019/02/05 20:36:50 (permalink)
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What kind of time would you be looking at for the mile? 4 minutes?
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Re: ANIMAL : Savagery! 2019/02/05 20:37:46 (permalink)
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You need to check out The Magic Roundabout.. one of the most drug influenced children's programmes of the 60s-70s.
 
Every character off their tits on something

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Re: ANIMAL : Savagery! 2019/02/05 20:45:02 (permalink)
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newcastle
What kind of time would you be looking at for the mile? 4 minutes?


Calm downRoger bleeding Bannister!
I’m keeping the treadmill at speed 10, incline 2. So 10mile an hour would be 6minutes. (The incline mimics the street #allaboutthatrealworldyo!
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Re: ANIMAL : Savagery! 2019/02/05 20:46:33 (permalink)
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dirtyvest
You need to check out The Magic Roundabout.. one of the most drug influenced children's programmes of the 60s-70s.
 
Every character off their tits on something


I may have watched it a few times on shroomz when I was younger, can’t remeber much now

and protein is my drug of choice now!
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Re: ANIMAL : Savagery! 2019/02/06 08:50:25 (permalink)
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Moving well here mate. That is a good milestone to hit with a min at 10 speed. Bang on keto again as well?

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Re: ANIMAL : Savagery! 2019/02/06 11:21:08 (permalink)☄ Helpfulby ANIMAL 2019/02/06 22:44:12
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Nails1981
Loads of graft mate!  I bet that mid range treadmill work will pay off in your kung fu training.  Strong guys tend to suffer from being strong for 20 second then fade rapidly and are easy pickings. Add in some fitness and its a game changer.  


I never thought of it that way! Sold!

I’ve always avoided the mid range stuff as that is the quickest way to burn muscle. It’s always sprinting or steady state. But I think that’s more proper jogging.. I’m aiming for a quicker pace then a jog. I’d like to be able to run a mile at that kind of pace. If I can get to my target weight, and run a fast paced mile every morning , I wouldn’t have to worry too much about diet, it would take care of itself..(as long as I don’t eat like asshole!)



Effectively you're talking at most 1 mile "sprints", done that a few times, it's erm fun.  That should probably be the max distance you take it and providing your total weekly volume is low (and the pace is "fast") you shouldn't really see a reduction is muscle mass.  Personally I prefer 400m-800m because you can go faster, 400 is possibly the worst.  I'm not very fast so we are talking a good minutes sprinting or at least pushing faster than you could maintain for any longer.  5 or 6 intervals of that will likely have you puking.
 
Ideally you need to mix anaerobic and aerobic conditioning.  You need to anaerobic for your quick bursts of power (striking, body defence etc) and aerobic fitness for longevity.  Weights will likely give you enough anaerobic fitness as effectively each set in an interval.  Guys like you and me usually fall down on the aerobic side.  We start strong and super powerful but fade quickly after a few initial burst.  That's were the aerobic conditioning come in.  
 
There's whole books on this stuff, I'm just scratching  the surface, Ross Enamait has great info on this stuff.  His stuff is so cheap as well but wow do you get value for money.
 
http://rosstraining.com/blog/store/
 
dirtyvest
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Re: ANIMAL : Savagery! 2019/02/06 17:14:05 (permalink)
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Running is something to watch... it is the most recovery hindering form of cardio with regards to 'complementing' weight training goals that there is. Especially for a heavy dude

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Re: ANIMAL : Savagery! 2019/02/06 19:43:21 (permalink)
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Wow, 6 minute mile would be cracking going.
When you say morning run, Is that the end goal for treadmill or road running?

Back when I was 17/18 I needed to be able to do 1.5 miles in 8 min 30 (as well as far longer runs) for a job role. I used to smash out the practice in a nice gym on a treadmill watching the tv and the hottie in front.
When it was time to do it in the 'real world ' it was a huge eye opener at how much harder it was.
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Re: ANIMAL : Savagery! 2019/02/06 22:49:31 (permalink)
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Nails1981
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Nails1981
Loads of graft mate!  I bet that mid range treadmill work will pay off in your kung fu training.  Strong guys tend to suffer from being strong for 20 second then fade rapidly and are easy pickings. Add in some fitness and its a game changer.  


I never thought of it that way! Sold!

I’ve always avoided the mid range stuff as that is the quickest way to burn muscle. It’s always sprinting or steady state. But I think that’s more proper jogging.. I’m aiming for a quicker pace then a jog. I’d like to be able to run a mile at that kind of pace. If I can get to my target weight, and run a fast paced mile every morning , I wouldn’t have to worry too much about diet, it would take care of itself..(as long as I don’t eat like asshole!)



Effectively you're talking at most 1 mile "sprints", done that a few times, it's erm fun.  That should probably be the max distance you take it and providing your total weekly volume is low (and the pace is "fast") you shouldn't really see a reduction is muscle mass.  Personally I prefer 400m-800m because you can go faster, 400 is possibly the worst.  I'm not very fast so we are talking a good minutes sprinting or at least pushing faster than you could maintain for any longer.  5 or 6 intervals of that will likely have you puking.
 
Ideally you need to mix anaerobic and aerobic conditioning.  You need to anaerobic for your quick bursts of power (striking, body defence etc) and aerobic fitness for longevity.  Weights will likely give you enough anaerobic fitness as effectively each set in an interval.  Guys like you and me usually fall down on the aerobic side.  We start strong and super powerful but fade quickly after a few initial burst.  That's were the aerobic conditioning come in.  
 
There's whole books on this stuff, I'm just scratching  the surface, Ross Enamait has great info on this stuff.  His stuff is so cheap as well but wow do you get value for money.
 
http://rosstraining.com/blog/store/
 


Thanks for that mate. Excellent info. I’ll have a look at that link too. Ross Edgley has some good info in his book too about this kind of stuff.

We do have a tartan track not very far from me, will have to assess how my knee takes it. I wish I had ran more at school, I was too busy throwing discuss and shotput or swimming.
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