Feast workout #2
Bench Press - 250 x 4 (hit 5 w/ minimal help)
DB Pullover 90 x 5
Incline DB Press - 85 x 6,6,3
Seated Row - 144 x 6,6,6
Leg Press - 630 x 10
^
power out put on these felt very good and coming back. My cns was firing. I took a long layoff from lifting due to various knee and ankle injuries so smoking that felt good.
and an sldl
Again started feeling winded but not as bad. Going to have to focus on breathing and what not. I'm thinking of adding cardio post workout and maybe some active recovery on non workout days to get my work capacity back up
Some of you may know me as I'm a legend.. but here's round 1
Way to go Bigla2004!!!
Your work capacity will increase in due time as your EDT blocks will DEMAND it. Do take care to insert extra rest days if you feel the need. If so, consider sled dragging/GPP like exercises to boost that work capacity vs. LISS. Even HIIT is VASTLY superior.
Suggest either sprinting/walking for 10-15 seconds/1 minute respectively or the dreaded stationary bike. Start with 4-5 minutes of such and work your way up. No more than 20 minutes total.
3 HUGE benefits vs. LISS:
ABDOMINAL FAT AN ISSUE?: HERE'S A BIG PART OF THE SOLUTION
CREDIT: ERGO-LOG - https://www.ergo-log.com/index.html
Metab Syndr Relat Disord. 2009 Aug; 7(4): 363-8.
https://www.ergo-log.com/intensivecardio.html
RESEARCHERS CONLUSIONS
"There were significant differences in the amount of abdominal fat lost by the test subjects, however. The HI group lost considerably more abdominal fat than the MI group".
20 MINUTES TO A LONGER LIFE: INTERESTED?
This from Dr. Mercola's newletter (highly recommended):
"Suck This 'Magic Hormone' into Your Body and Transform Your Health - Takes Just 20 Minutes
A recent study published in the journal Mechanisms of Aging and Development confirms the "anti-aging" effect of high-intensity training.
Telomere shortening occurs as you age, however the factors involved are not entirely understood as of yet. The study was conducted to determine whether age-associated telomere shortening is related to habitual endurance exercise and maximal aerobic capacity.
The results suggest there's a direct association between reduced telomere shortening in your later years and high-intensity-type exercises.
The authors' state:
"The results of the present study provide evidence that leukocyte telomere length (LTL) is related to regular vigorous aerobic exercise and maximal aerobic exercise capacity with aging in healthy humans.
LTL is not influenced by aerobic exercise status among young subjects, presumably because TL is intact (i.e., already normal) in sedentary healthy young adults.
However, as LTL shortens with aging it appears that maintenance of aerobic fitness, produced by chronic strenuous exercise and reflected by higher VO2max, acts to preserve LTL.
Our results indicate that leukocyte telomere length (LTL) is preserved in healthy older adults who perform vigorous aerobic exercise and is positively related to maximal aerobic exercise capacity. This may represent a novel molecular mechanism underlying the "anti-aging" effects of maintaining high aerobic fitness."
10 MINUTES TO MORE GROWTH HORMONE: LIKE GH? I DO
High-intensity interval-type training also boosts human growth hormone (HGH) production!!!!!!
A 2003 study published in the journal Sports Medicine found that "exercise intensity above lactate threshold and for a minimum of 10 minutes appears to elicit the greatest stimulus to the secretion of HGH."
Hope that helps...
Your work capacity will increase in due time as your EDT blocks will DEMAND it. Do take care to insert extra rest days if you feel the need. If so, consider sled dragging/GPP like exercises to boost that work capacity vs. LISS. Even HIIT is VASTLY superior.
Suggest either sprinting/walking for 10-15 seconds/1 minute respectively or the dreaded stationary bike. Start with 4-5 minutes of such and work your way up. No more than 20 minutes total.
3 HUGE benefits vs. LISS:
ABDOMINAL FAT AN ISSUE?: HERE'S A BIG PART OF THE SOLUTION
CREDIT: ERGO-LOG - https://www.ergo-log.com/index.html
Metab Syndr Relat Disord. 2009 Aug; 7(4): 363-8.
https://www.ergo-log.com/intensivecardio.html
RESEARCHERS CONLUSIONS
"There were significant differences in the amount of abdominal fat lost by the test subjects, however. The HI group lost considerably more abdominal fat than the MI group".
20 MINUTES TO A LONGER LIFE: INTERESTED?
This from Dr. Mercola's newletter (highly recommended):
"Suck This 'Magic Hormone' into Your Body and Transform Your Health - Takes Just 20 Minutes
A recent study published in the journal Mechanisms of Aging and Development confirms the "anti-aging" effect of high-intensity training.
Telomere shortening occurs as you age, however the factors involved are not entirely understood as of yet. The study was conducted to determine whether age-associated telomere shortening is related to habitual endurance exercise and maximal aerobic capacity.
The results suggest there's a direct association between reduced telomere shortening in your later years and high-intensity-type exercises.
The authors' state:
"The results of the present study provide evidence that leukocyte telomere length (LTL) is related to regular vigorous aerobic exercise and maximal aerobic exercise capacity with aging in healthy humans.
LTL is not influenced by aerobic exercise status among young subjects, presumably because TL is intact (i.e., already normal) in sedentary healthy young adults.
However, as LTL shortens with aging it appears that maintenance of aerobic fitness, produced by chronic strenuous exercise and reflected by higher VO2max, acts to preserve LTL.
Our results indicate that leukocyte telomere length (LTL) is preserved in healthy older adults who perform vigorous aerobic exercise and is positively related to maximal aerobic exercise capacity. This may represent a novel molecular mechanism underlying the "anti-aging" effects of maintaining high aerobic fitness."
10 MINUTES TO MORE GROWTH HORMONE: LIKE GH? I DO
High-intensity interval-type training also boosts human growth hormone (HGH) production!!!!!!
A 2003 study published in the journal Sports Medicine found that "exercise intensity above lactate threshold and for a minimum of 10 minutes appears to elicit the greatest stimulus to the secretion of HGH."
Hope that helps...
Feast Workout #3
Bench Press - 265 x 2 (3 w/ help)
DB pullover - 95 x 4 or 5
Incline DB Press - 85s x 6,6,6
Seated Rows - 144 x 6,6,6 (used a handle where I could pull a little further than last week)
Leg Press - 810 x 4
SLDL - 10 reps
HIIT - 3 cycles of 30 seconds hard and 60 seconds slower
Felt GREAT leaving the gym today. Smoked the DB presses which are going up. Bench numbers are down relative to my strongest (hit 275 x 3-5). But I think my work capacity is coming along and it feels nice to be able to lift legs again.
Bench Press - 265 x 2 (3 w/ help)
DB pullover - 95 x 4 or 5
Incline DB Press - 85s x 6,6,6
Seated Rows - 144 x 6,6,6 (used a handle where I could pull a little further than last week)
Leg Press - 810 x 4
SLDL - 10 reps
HIIT - 3 cycles of 30 seconds hard and 60 seconds slower
Felt GREAT leaving the gym today. Smoked the DB presses which are going up. Bench numbers are down relative to my strongest (hit 275 x 3-5). But I think my work capacity is coming along and it feels nice to be able to lift legs again.
Feast workout #4
Bench Press - 225 x 8 (had 2 more in me)
DB Pullover - 75 x 10-12
Leg Press - 630 x 12
SLDL w/ Dbs - 120s x 8
HIIT on bike - 4 rounds of 15 on 60 off
Felt good again.. things are definitely moving in the right direction. Smoked all the weights today and had a couple reps left in the bank since it was a 'deload' and didn't do extra assistance.
Bench Press - 225 x 8 (had 2 more in me)
DB Pullover - 75 x 10-12
Leg Press - 630 x 12
SLDL w/ Dbs - 120s x 8
HIIT on bike - 4 rounds of 15 on 60 off
Felt good again.. things are definitely moving in the right direction. Smoked all the weights today and had a couple reps left in the bank since it was a 'deload' and didn't do extra assistance.
Feast workout #5
Bench Press - 275 x 2.5 (3 with some help, got stuck in the bottom half)
DB Pullover - 100 x 6 or 7
Incline DB - 90s x 6, 5 shoulder press x 8
Rows - 158 x 6,6,6
Leg Press - 860 x 5 or 6
SLDL - x 10
HIIT - another 4 rounds
Felt pretty good leaving.. strength isn't quite where it has been but it's not terrible either. I guess time to figure out what's next
Bench Press - 275 x 2.5 (3 with some help, got stuck in the bottom half)
DB Pullover - 100 x 6 or 7
Incline DB - 90s x 6, 5 shoulder press x 8
Rows - 158 x 6,6,6
Leg Press - 860 x 5 or 6
SLDL - x 10
HIIT - another 4 rounds
Felt pretty good leaving.. strength isn't quite where it has been but it's not terrible either. I guess time to figure out what's next
GLP Upper - 1
Bench Press:
145 x 10
155 x 8
175 x 8
190 x 8
210 x 8
220 x 8
took lots of rest before the last set, barely got it.. these high reps were good enough for a whole workout for me lol
Incline Bench:
175 x 5,3,3
Pullups
bw x 5,5,4
was pretty much dying after this. Had no strength left on my incline press..
Did a cable upright row from a low pulley machine for 3 sets of 6
Bench Press:
145 x 10
155 x 8
175 x 8
190 x 8
210 x 8
220 x 8
took lots of rest before the last set, barely got it.. these high reps were good enough for a whole workout for me lol
Incline Bench:
175 x 5,3,3
Pullups
bw x 5,5,4
was pretty much dying after this. Had no strength left on my incline press..
Did a cable upright row from a low pulley machine for 3 sets of 6
GLP Lower - 1
Leg Press:
470 x 10
515 x 8
585 x 8
630 x 8
700 x 8
745 x 8
^smoked
SLDL
315 x 5
315 x 5
315 x 5
took about 1:15 - 1:30 of rest between these.. due to my gym its very hard to do the EDT blocks so I may just use low rest periods and increase volume then decrease rest
Leg Extensions
200 x 8
200 x 8
200 x 8
about a minute between sets
Ab static holds with 120 lbs
Leg Press:
470 x 10
515 x 8
585 x 8
630 x 8
700 x 8
745 x 8
^smoked
SLDL
315 x 5
315 x 5
315 x 5
took about 1:15 - 1:30 of rest between these.. due to my gym its very hard to do the EDT blocks so I may just use low rest periods and increase volume then decrease rest
Leg Extensions
200 x 8
200 x 8
200 x 8
about a minute between sets
Ab static holds with 120 lbs
GLP Upper - 3
Bench Press
155 x 10 (supposed to be 145)
190 x 8
210 x 6
220 x 4
240 x 4
260 x 3.5
Pullups
bw x 8,8,5 (plus 2 negatives) w/ 1 minute rest
Incline Cable Flyes
3 x 10, short rest..
Upright Cable rows ss w/ side laterals
2 supersets of 6 reps for each lift
DC Style tricep pushdowns
DC style cable curls
Bench Press
155 x 10 (supposed to be 145)
190 x 8
210 x 6
220 x 4
240 x 4
260 x 3.5
Pullups
bw x 8,8,5 (plus 2 negatives) w/ 1 minute rest
Incline Cable Flyes
3 x 10, short rest..
Upright Cable rows ss w/ side laterals
2 supersets of 6 reps for each lift
DC Style tricep pushdowns
DC style cable curls