Wow yeah, I don't know if I could even sustain 8mph for 20 minutes. But hopefully one day I might be able to do that for a little bit. Yesterday I did the trail run again. Made it through the uphill and then there is a slight incline that you have for a little while. Well half way through that I revved up my pace and actually sustained it until the end. That was a huge improvement. It was funny because I thought I was way closer to the end when I actually started to speed up and then I turned the corner and BAM I had way longer to go. But instead of slowing it back down I just charged it out till the end.

Felt good, but my legs are a little sore today.

When you guys are saying 8mph are you talking the speed level on the treadmill? My level 8 on the treadmill doesn't even seem possible to keep up with.

nevermind, I don't read.

yep. I've tried 10 mph but I can only do that for about a min or so before i have to slow it down. sometimes i do it for the last min of my run and just go crazy.

i think top marathon guys run about 13 miles per hour or something crazy like that. I can't even do that for 1 mile lol or at all maybe. Plus that pace is for an entire marathon! insane isn't it. I pushing it pretty hard if I can run at 7 mph for 30 min. that's my goal for the near future.

I actually mean 8mph or a 7.5 min mile pace. Speed isn't that important, heart rate is. I have to run at an 8 min mile pace in order to keep my heart rate up where I want it to be.

Does anyone own a gps watch? Now that it's summer and I'm running outside again I think it would be cool to have a watch that would tell me my distance and pace.

Nice work, that's always a good feeling.

Yes, 8mph. The treadmills I run on don't have levels, really, so I just go by the mph.





Also, to give everybody an idea of how "fast" 8mph really isn't, the winner of this year's Boston Marathon ran 26.2 miles at an average pace of 12.2 mph.

THAT is ridiculous.

Guess I should have just read on.

I would freaking love a watch that does that for me. It's really my only obstacle to running outside. Off to investigate...


Re: speed/heart rate

After the 10k in May, I'm really going to start changing up my running routine. If I can get myself to incorporate some longer/slower runs, that would be nice. I just need to learn that I don't have to be going "hard" all the time. My nephew wants me to run in a half marathon with him in June. We'll see how that plays out.

I'll admit I'll have to look at the mph on mine, never payed attention to it before. I do HIIT and control the speed myself. It's amazing how far i've come in just ten weeks. I slowly add speed and incline each week and where once I was lucky to make it through, now I find myself really pushing it all out the last minute. I'll check out the mph tommorrow. I know I do about 1.7 miles in 20 minutes which includes 2 minute warm up and 2 minutes cool down.

My levels are currently
level 3 incline to start
2 mintues warm up at 3 (treadmill speed) fast walk.
1 m-4 light jog
1m-4.5 light run
1m-5 full run
repeat 3 more times adding incline, ending the last level at an incline of 6.
After that last minute I lower the incline to 4 and bump the speed to 5.5 and
really give it my all that last minute.

I'm completely winded but feel great and it's very addicting. If I don't run or workout I feel lethargic now.

I haven't done upper body for 2 weeks due to the broken rib but my cardio is going strong and lower body is still going. I plan on doing some upper body Sunday and working back into it.

I'm 48 for those that don't know and as a reference for the young pups who say it's too hard to do. I've lost 19 lbs (190 to 171) in a tad over 10 weeks. I've gone from 34 waist (tight) to 32 waist (now loose).

On The Biggest Loser last night (yeah I watch that, big deal wanna fight about it?), some of them were doing intervals on the treadmill at 10.0 and they are like 250 pounds, just goes to show that you can be big and do crazy shit as long as you work hard.

So great to get to that point.

It really is and for someone that hasn't been there it's hard to explain. I've noticed it more lately since days like today when I skipped working out because it was upper body day I just feel out of sorts.

4/22 Workout

Squat
1x5x155
1x5x185
1x5x225
1x5x275
1x5x315

Bench
1x5x185
1x5x185
1x5x205
1x5x225
1x5x255

Deadlift
1x5x205
1x5x225
1x5x255
1x5x295
1x5x345

Weighted Chins
Hanging Leg Raises
30 Min HIIT

4/22
Squats:
Could barely finish my warmups because of ridiculous thigh pain, so I sat out my work sets, meh.

Overhead press:
1x5x45
2x5x72.5
1x3x72.5

Deadlift
1x5x135
1x5x175

eh, I'd rather be naturally skinny and be able to sit on my ass and eat cheeseburgers myself.


jesus christ man, how much muscle milk do you drink?

I've seen this a couple times and feel like I should know what it means ... but I don't.

What is HIIT?

Hard Intercourse In Timmy
Hard Intercourse In Tammy
Hard Intercourse In Thermals

really the only part I can figure is the Hard Intercourse!

I think it's High Intensity Interval Training.

it is, although hard intercourse in thermals would probably be excellent for cutting days.

That goes without saying.



I just did another 5k tonight because I wasn't feeling creative enough to figure out a different run. Finished in 22:20. Considering my legs were sort of tired from last night, I'm fine with that.

Also, I definitely need to get me one of them fancy watches.

I've been researching this watch. It doesn't come out for a month or two but It looks awesome. My brother has this one, but it has a fairly big receiver that you have to wear on your belt. This new garmin has everything in the watch itself. If it gets good reviews I will probably pick it up.

holy crap you are strong. How long did it take for you to do those weights? or are you just naturally a strong dude?



lol



that's better, lol.



geez, that's still pretty fast. but yah, those marathon dudes are insane, 12.2 mph is super fast even for 5k.



looks good, i might get something like so when i run outside I have stats to look at.

I NEED MORE PROTEIN. HGH.

I played soccer in college and got into strength training in season and off season. I actually got pretty damn big (not the good kind), was like 6'4" 260 which made me really disgusted with myself and have been working really hard over the last year again and it feels pretty good. Back down to around 207-210 range, but still not at my playing weight of 185. Hopefully by the end of the year I'll be there.

Cellucor is Garbage. Cellucor offers the highest profit margin of the supplement companies to resellers. This encourages sales ppl to push their products. Here is the science on Kre-Alkalyn/Creatine ethyl ester; http://www.bodybuildingforyou.com/forums/611037-post1.html

Correct info on Creatine; http://forum.bodybuilding.com/showthread.php?t=100831

NO Science/Research; http://forum.bodybuilding.com/showthread.p...ous+oxide+truth

what does work to increase workout performance is Caffeine! Taking about 320mg of caffeine preworkout should do it. Of course you have to make sure you are properly hydrated especially if you are also supplementing creatine....and btw cellucor loads M5 and their N>O product with caffeine. I suggest going to the proven source in these voodoo concoctions which is CAFFEINE!

P.S. argine isss shit.... tribulus that also is shit....

so, I was wondering how many calories one can burn running for an hour.

I looked it up on some website that I'm too lazy to look up again and post but given that I'm about 210 pounds running at 6.2 miles/hr, it says I can burn about 1000 calories.

if it's true it would be great. sounds high though. a guy I work with says you would only burn 200 calories but that would seem low to me.

Please be this one, please be this one, please be this one....

Those things look badass. I'd be curious to hear what you find out about the Garmin that's coming out. Yes, I realize I could easily research it myself but aside from running a few times a week, I take laziness to the extreme.

I have no idea how those projections are made, but the treadmills I run on track it based on your weight, speed, time, etc. Usually when I'm done with the entire run (including cool down), I'm somewhere between 450 and 550 calories. And I'm usually on the the treadmill between 25 and 35 minutes, so 1,000 in an hour doesn't sound impossible.

btw, I have been going back to the gym for a few weeks now, but my problem, as always, is going consistently.


Last night on the bike...
5 min warm up (1.4ish miles)
40 mins (13ish miles)
2 min cool down (no idea)

About 15 miles total.

Then, did an upper body work out.

Just sore enough to feel good today.

Nice, glad you're back at it. If you need help keeping yourself motivated to go consistently, Ron Mexico is just phenomenal with this.





Actually, joking aside...what's the deal, Mex? You were killing it for the past few months and you haven't been around much at all lately. I know you mentioned stuff with work being a pain in the ass, but this thread could all fall apart if you start slacking off and don't keep the rest of us in line.

I am lazy as well, so keep us all up to date on this watch. Maybe you should talk to Garmin and see if you can work out a commission for leading people to this watch!

Researched the HIIT and it sounds pretty incredible. I might try it out at some point and see what it does for my training.

I may or may not work out today. It depends on how much pain I'm in after the dentist... I haven't been there in a few years and I'm terrified.

sw about the hgh?
i take protein sups and creatine. been off the creatine for a week now and feeling weak so I'm starting it again today. I take celltech (yah i know its a muscletech product which is crap but i seem to like it) do you take creatine? and if so any ones you would recommend? i heard there's one called animal that really good.




if you are having surgery (ie. extraction, gum surgery, dental implant placement etc.) then prob better to take at least today off. if it's just filling, cleaning or a root canal, you could prob workout. don't worry, they will prob freeze you up. only part to worry about is the needle but it ends pretty quickly.

Thanks for the info. I definitely wouldn't spend the money on it. I usually drink 2-3 cups of coffee before I work out then I take a protein shake when I'm done. I've looked into creatine and haven't gotten around to taking it.

Had another good upper body workout today. I lifted for an hour and fifteen minutes and increased most of my weights by 5 pounds. I'm almost back to my high school playing weight of 170. I should be able to get there by end of April early May.

Do you still play hockey? If so, do any workouts specific for hockey strength?

I play in a fairly competitive winter league but I'm currently not playing. We played one game a week and didn't have any practices. I just can't seem to get my hands back playing so little.

I don't do any hockey specific workouts anymore. I don't do much for lower body workouts. My routine consists of squats, calf raises, hamstring machine, and deadlifts. I do ab work on lower body days too. If I were serious about training for hockey again I would incorporate plyometrics for foot speed, abduction, and adduction for stride strength. I would also work harder on forearm strength. I'm just at the point where I use hockey for a social event and a stress reliever. I mostly lift to burn off calories from drinking and to look good. I figure for every year that I age and don't get fat my looks keep getting better and better.

I feel like that was a workout in itself. I had a cleaning and 2 fillings, and the whole time I was in the chair (like 45 minutes) I was just tightened right up. I HATE going there, but glad I went.

Right now half my mouth, half my tongue, and my cheek up to my eye are all frozen... maybe when the freezing goes away and I can clean up the blood in my mouth I'll go get a cardio in.

I'm with you on this one, but I was thinking of adding a few hockey specific things to do at the gym so I was wondering if you did.

I play 2-3 times/week and on the ice 2 more times in the winter coaching. Coaching is the best for keeping the hands at a high level.

you should ask for laughing gas aka Nitrous Oxide next time. It's good stuff. Helps you relax.

Well, my weekday workout buddy couldn't workout again today. I don't think he's going to last much longer. He's doesn't seem into it anymore but I hope he doesn't quit. Regardless, i can't rely on having a workout buddy but rather self motivation to keep me going in the long run. I still went and did a good chest and tricep workout. I had to go down to benching 205 instead of 225 because my right shoulder is still sore but it was still good. I did incline dumbbells, decline cable rows, tricep pulldowns and pec deck. didn't run today due to a lack of time. by the time i was done work it was 7 pm, finished at the gym, took a shower, and by the time I was home it was close to 9 pm. I try to spend some time with the wife and kid before they go to sleep.
anyways, where's ron mexico? and dolfan didn't run today? i'm surprised.

Who takes supplements here and what kind?

I went to the gym and did laps in the pool for 30 minutes and then cycled for 20 minutes. Then we had a softball game and my legs were tired when I got there. By the 2nd inning though I was starting to feel better and could actually sprint after some pop flys and grounders.

As far as supplements, I take protein powder ( http://www.perfectfoodsnutrition.com/OctoMegaProtein.html ), calcium( http://www.perfectfoodsnutrition.com/OctoMulti-Cal.html ), and a "green" supplement ( http://www.perfectfoodsnutrition.com/OctoGreen-Life.html ) all from the same place:

http://www.perfectfoodsnutrition.com/

I also try to eat a lot of lean meats for extra protein and add vegetables at least once a day (broccoli, asparagus, carrots) either steamed or raw

I never made it yesterday, my mouth was still frozen til 8:30 (6 hours UGH) and I couldn't eat anything and hardly drank any water. Actually around 7 I was starving so I made some oatmeal and tried to get it in my mouth and just swallow without chewing. Some of it ended up on my chin

I went in today and did some cardio. 35 minutes on the treadmill switching from 4.0 walk to 6.0 jog, then from 4.0 walk to 4.0 walk on a 15 incline, then back to switching with jogging, and then 5 minute cooldown. After that I did 20 minutes of rowing... burned about 630 calories today so that was decent.

Few things.

No, I didn't run yesterday. I don't have a good excuse and don't feel like coming up with a fake good excuse. Going this afternoon, though.

Also, I'm...confused. It looks like you quoted a post from an entirely different thread and responded in here. I'm not...even sure how that could happen.

Haha, I've done that before. I think it's if you hit the quote button, but then decide you don't want to respond and forget about it, then open up a new thread and hit "add reply" and the quote you quoted from before is still there.

DO IT!!

Consider IT DONE.

cool, i'll look up the links later.

I'm thinking of trying out Animal Stak and animal Pak. anyone use it or hear anything about it? apparently it helps you get a huge pump and gives you tons of energy as well as naturally increasing your testosterone level.




4.0 is some fast walking. Good job in burning 620 cals. you will be shredded in no time if you do that everyday.




yah, i screwed up. i was going to post something in that other thread then didn't.

I take protein (Jay Robb Egg White Protein) and am looking to add a new creatine supp. I was also doing some research on taking and EC stack as I've heard the effects are much stronger than thermogenics.

why egg protein?