NO CRYING! My Climb to the TOP!

[PaC-mAn8]

What level are you on with the damn machine? LOL

Takes me 60 minutes to do 500 calories worth of cardio. Am I don't something wrong..would love to be outta there in 30-35 minutes haha

[FATHER FLEX]

There you go! Here's to a successful and uneventful contest prep; as uneventful as they are .

Hoping the only highlight is chasing a rogue almond I measured around my kitchen floor

Interested to see what kind of development you can get through prep with the kicks. Since I know confidence of not spitting out a vertebra was on your mind before.

Ha! Yeah that's pretty much how it works. Bouldering routes are really fun to. Like 4-5 super hard moves that take you an hour to figure out how to solve...that or till you work your finger tips raw. Wait till you split a finger nail. That's good fun right there.
You got a harness, chalk bag, etc. yet? I doubt my shoes would fit you since I'd curl my toes under to fit in em, but you could totally borrow that other stuff if you need. I don't really use it anymore.

I want to boulder, but I don't want to look like a pank bish. Next time I am up there we should go. Been telling Barb and Eric they NEED to try it!

Thanks.....ill check it out. I pretty much have to get my ice cream fix every night......well, at least until my carbs drop below 250.



Joe, as in "Dr" Joe? I didnt know he was working with him. He looked insane. The Iatomasis just started promoting a show locally here in Rochester. I did the show in '09 and its really taking off for them. They will be running the number one show in the area within a couple years.

Yep my Broseph Joseph!

Good guys all of the fam! Which reminds me! That is on my "to do" list. The promoting a show one day

I always have the Sinless...even though it doesnt agree with my stomach all the time...good for flushing out the system though. LOL!

Its like metamucil with caramel and brownie!

In on this. Best of luck in 2011!

Gonna get a sharpie and draw some Sardinia triceps on myself. LOL

Im jumping in on this one. Looks like it will be great!

Thank you! Hoping to do better than last time

I'm here for sure.

Race you to some lat striations!

So in on this. Lot's of good stuff gonna happen in here fo sho. Can't wait to see what skinless really looks like! Exciting few months. NO CRYING!

And yeah, Paul really brought it this year. He really prepped long and hard. I remember when he started, not long after I finished, seems like such a long time ago. Great family and very supportive of the local competitors.

It was real good to have those head nods from Paul, I knew that is he said it was all good...surely it was!

[FATHER FLEX]

What level are you on with the damn machine? LOL

Takes me 60 minutes to do 500 calories worth of cardio. Am I don't something wrong..would love to be outta there in 30-35 minutes haha

11! I am a young healthy man! Gonna haul ass if I feel up to it

Can get 400 in 22 if I feel up to it sometimes.

[PaC-mAn8]

11! I am a young healthy man! Gonna haul ass if I feel up to it

Can get 400 in 22 if I feel up to it sometimes.

Gotchya. No more 60 minute sessions for me Thanks Berto.

I learn something new from you everyday

[Quelly]

New Q&A article up on the topic of chest and lat recruitment!
http://www.3dmusclejourney.com/2011-01qa.php

[AustrianOakJr]

Which reminds me! That is on my "to do" list. The promoting a show one day

!

Call it the "INBF NO-CRYING Qualifier".

[deltpecx]

New Q&A article up on the topic of chest and lat recruitment!
http://www.3dmusclejourney.com/2011-01qa.php

Good read!

Especially regarding the DB flyes and pullovers.

[JeremyLeon]

Cardio

Boring cardio! I wanted decided going to the gym would be best, since I wanted to foam roll, to some prehab work etc. Bad idea...Gym at 9pm these days....well crowded is an understatement.

Elliptical

400 Kcal in 25:47

Nutrition

52.7
398.2
197.9

Misc

ME bench tomorrow, hoping my shoulder feels better Maybe pictures tomorrow!

total noobz. . . i been bashing hard lol

What level are you on with the damn machine? LOL

Takes me 60 minutes to do 500 calories worth of cardio. Am I don't something wrong..would love to be outta there in 30-35 minutes haha

make sure ur heart rate is in the right zone. most likely 120-140 depending on ur age mine is 125-135 (22 years) .. and def up the resistance! elliptical melts calories and is super low impact on ur knees <3

[Blazed]

Thats for LISS though. MISS is higher HR than 65% Max

[toddbz]

make sure ur heart rate is in the right zone. most likely 120-140 depending on ur age mine is 125-135 (22 years) .. and def up the resistance! elliptical melts calories and is super low impact on ur knees <3

Do people still do "zones"?

Bert, what's my MISS HR? ;P

[JeremyLeon]

rd. 2 -- much nice presentation



last time i blow up ur thread w food pictures sry but i had to show u lmao

[JeremyLeon]

Do people still do "zones"?

Bert, what's my MISS HR? ;P

lol i guess. i hate when people quote my terminologyyyy damnit. im just saying to keep the HR low enough to know you're not eating up ur quads while on the elliptical.

[DREhova 87]

Berto correct me if I'm wrong but you like to get in and get out when it comes to cardio ?

[FATHER FLEX]

New Q&A article up on the topic of chest and lat recruitment!
http://www.3dmusclejourney.com/2011-01qa.php

Dude were are my lats? Not attached to your scapula dummy!

Call it the "INBF NO-CRYING Qualifier".

Mike Rowe is the MC!

Good read!

Especially regarding the DB flyes and pullovers.

Great read! Quail Man to save the day and get you some lats, and chest!

total noobz. . . i been bashing hard lol



make sure ur heart rate is in the right zone. most likely 120-140 depending on ur age mine is 125-135 (22 years) .. and def up the resistance! elliptical melts calories and is super low impact on ur knees <3

Thats for LISS though. MISS is higher HR than 65% Max

Do people still do "zones"?

Bert, what's my MISS HR? ;P

LOL! Yeah I almost ignore the whole hear rate thing. Cardio is not as catabolic as people assume. Todd will hit the 180's the whole time! LOL

Personally I will play around, with it. Yesterday I got it up there myself. Zones are a bit outdated, if you feed it right, then perform RIGHT. Who cares about what is being burned at the time, but what matters is the gap it creates at the end of the day.

I had Zak running in a head band outside pretty darn often.

rd. 2 -- much nice presentation



last time i blow up ur thread w food pictures sry but i had to show u lmao

Dude you got the skills!

lol i guess. i hate when people quote my terminologyyyy damnit. im just saying to keep the HR low enough to know you're not eating up ur quads while on the elliptical.

Naw, won't happen. If I am feeling good! I get my 400kcals done in 20ish minutes. If I am wrecked from workouts, or maybe have a big leg day planned the next day I will ease it up some, and it might take me 35 minutes to finish.

Berto correct me if I'm wrong but you like to get in and get out when it comes to cardio ?

I would love to! Those are my intentions quite often, when recovery allows of course. When I feel extra good I will go tear up 2-3 miles in the mean streets. If not its out in the eliptical for me, as the old man next to me is thinking...."young punk...wasted youth!"

[DREhova 87]

You mean you tear it up first mile on them mean streets? Haha.. Unless your running through Manon Ave / Southside.

It's been awhile since I ran. Kind of miss it.

[JeremyLeon]

so if i did say 12 minutes on level 17 and burnt 200 calories its the same effect as hitting a 20 minute session on 10? what about the concept u talk about sacro vs myrofib .. i know it has to do with weight lifting but isnt it true that during cardio u can train ur body to become more efficient?? like lance armstrong doing 5 hrs of uphill riding... would burn less and have a lower hr than me doing that... and in the same situation he would burn less calories rite? and lastly its not true that u burn more muscle fiber when u go bizerk for long periods of time during cardio??

[toddbz]

LOL! Yeah I almost ignore the whole hear rate thing. Cardio is not as catabolic as people assume. Todd will hit the 180's the whole time! LOL

Personally I will play around, with it. Yesterday I got it up there myself. Zones are a bit outdated, if you feed it right, then perform RIGHT. Who cares about what is being burned at the time, but what matters is the gap it creates at the end of the day.

Little nutrition afterwords and it's all good.
My new thing (thanks E) on my longer efforts is some electrolytes and a scoop of BCAA's. Totals like 10 cals for you number crunchers and has all the stuff so you don't get depleted of the stuff that counts...and blame it on something else

[PaC-mAn8]

Little nutrition afterwords and it's all good.
My new thing (thanks E) on my longer efforts is some electrolytes and a scoop of BCAA's. Totals like 10 cals for you number crunchers and has all the stuff so you don't get depleted of the stuff that counts...and blame it on something else

10 grams intra-cardio..should suffice..yes?

[toddbz]

so if i did say 12 minutes on level 17 and burnt 200 calories its the same effect as hitting a 20 minute session on 10? what about the concept u talk about sacro vs myrofib .. i know it has to do with weight lifting but isnt it true that during cardio u can train ur body to become more efficient?? like lance armstrong doing 5 hrs of uphill riding... would burn less and have a lower hr than me doing that... and in the same situation he would burn less calories rite? and lastly its not true that u burn more muscle fiber when u go bizerk for long periods of time during cardio??

Oh oh!!! I so got this one!
O.k. think of your reference. Your example wants to adapt to those rigors of training. To become as efficient as possible to prepare for those super human efforts. YOU as someone looking primarily to loose body fat/weight becoming efficient is really the last thing you want (you still do) to make it easier to use more calories in the shortest time possible.
And also remember than in your reference the big kicker is that NONE of those endurance peeps are on limited calories.
Which is why HIT is so popular with the BB crowd. Really rattle those pot & pans and be done. The systemic effects of something like that last well WELL after you're done with the actual cardio session.
And lastly remember this while someone like myself who can go out and do 3,4,5+ hours at a HR of 160+ is certainly not going to get the "Most Muscular" award on stage. Apples & oranges.

[ArmsOfFerrum]

I'm hearing some great things about WS training. Do you have some interesting articles about that ? Just a little question , I found some about the standard template. Maybe I'm going to use it for my next split and modify it a little bit. Thanks !

[toddbz]

10 grams intra-cardio..should suffice..yes?

I do one scoop that's a little less than full. So probably 3g. More then enough to last for even a multiple hour workout. And even then not totally necessary. Just most the time I'm not where I can get to something right away.
But say you didn't do a "pre workout" before going into a ball buster cardio session. It would be playing it safe for sure.
I do believe the boys count those macros as well.
Also one thing to remember is sometimes supps contain artificial sweeteners that don't sit to well on the tummy during high HR. So ease your way into that. No one likes to see a yoked out dude with his hand stuffed up is ass cause he just had a total blow out.

[JeremyLeon]

Oh oh!!! I so got this one!
O.k. think of your reference. Your example wants to adapt to those rigors of training. To become as efficient as possible to prepare for those super human efforts. YOU as someone looking primarily to loose body fat/weight becoming efficient is really the last thing you want (you still do) to make it easier to use more calories in the shortest time possible.
And also remember than in your reference the big kicker is that NONE of those endurance peeps are on limited calories.
Which is why HIT is so popular with the BB crowd. Really rattle those pot & pans and be done. The systemic effects of something like that last well WELL after you're done with the actual cardio session.
And lastly remember this while someone like myself who can go out and do 3,4,5+ hours at a HR of 160+ is certainly not going to get the "Most Muscular" award on stage. Apples & oranges.

just tryin to not burn muscle tissue.. i plan meals around lifts and cardio and think i get in sufficient nutrients... still a bit confused but i kinda startin to see it

[DREhova 87]

Todd... U always crack me up! Lol

[toddbz]

just tryin to not burn muscle tissue.. i plan meals around lifts and cardio and think i get in sufficient nutrients... still a bit confused but i kinda startin to see it

E most definitely explains it the best.

BTW a great way for a monitored sprint interval workout.
Treadmill pushing. Power is on only to monitor your speed


Now this sprint is way to long as you can see by homie gassin out.

[toddbz]

Todd... U always crack me up! Lol

Oh you say that until you see the dude in the string Golds gym tank using his fanny pack as a catch can.
"All you bro"

[Bnizzle163]

Ever since working with you guys, I actually enjoy cardio. If I'm feeling good, I push it and hit the 400 cal mark (of my 500) at about 25 mins, if I feel like chilling or I'm pooped, I hit 400 around 35. Makes cardio a no brainer . I too used to believe in zones. SO overrated!

[JENerator]

BTW a great way for a monitored sprint interval workout.
Treadmill pushing. Power is on only to monitor your speed


Now this sprint is way to long as you can see by homie gassin out.

My gym has this same treadmill. It's ridiculously difficult. You can add a counter load/drag weight to the treadmill, too, so it's even that much harder to move. There are settings where I can't even get it to begin to move AT ALL. They call it the "beast" and many have lost their lunch during sprints. Yes, I love it.

Oh and Berto, yes, if it all works out, you should absolutely do "that" show this summer! You're already on the west coast, going later to the east coast, already went south for the holidays...it's time to take in the scenic fields of gold in the midwest!

[WhiteFiberz]

Who cares about what is being burned at the time, but what matters is the gap it creates at the end of the day.

I had Zak running in a head band outside pretty darn often.

He's not lying! I prefer some aggressive MISS because it actually felt like I was doing something, walking? yuck!

All my 450kcal sessions were in 22 min too

[bwelch1985]

He's not lying! I prefer some aggressive MISS because it actually felt like I was doing something, walking? yuck!

All my 450kcal sessions were in 22 min too

dude...start logging again. i miss your journal

[deltpecx]

What's a zone?.....