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  1. #111
    Senior Senior JEFIT Member amcredle's Avatar
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    it is a style of HIIT..so yes it is HIIT... 2 min fast 1 min slow, is HITT but diff from what im doing. true HIIT from how i understand it to be is short burst all out. like sprinting. Like 100 year dash. Your going all out no way you can keep that pace for 2 min. the way im training im going all out max for 20-30 sec followed by a short break. then i do it again.. so like if i was at the track id runn 100 yards. walk back to start line and do it again. you do this about 8 times....

    you guys are more talking about runnung at a good pace not max but a good pace for 2 mins then slow down then do it again, im giving close to max effort. which is why its only 20-30 seconds long. followed by a short break. during the break your not doing anything but recovering. not jogging. just recovering to do it again
    Last edited by amcredle; 02-16-2012 at 11:47 PM.
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  2. #112
    Senior Senior JEFIT Member amcredle's Avatar
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    heres what i mean







    TABATA TIMER

    [url]http://www.tabatatimer.com/[/url]
    Last edited by amcredle; 02-16-2012 at 11:57 PM.
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  3. #113
    Senior Senior JEFIT Member amcredle's Avatar
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    since i missed a day this week working out i changed up my work out today to make up for what i missed as well as do todays workout.

    MADCOW end of week 3

    Squat
    125x5
    155x5
    190x5
    220x5
    260x5

    BENCH PRESS
    95x5
    120x5
    145x5
    165x5
    195x5

    ROW

    skipped

    OVERHEAD PRESS

    95x5x5

    was supposed to ramp up starting at 65 and finish at 100lbs. I just did 95x5x5. will progress to 105 on my next workout and stay on track.

    DEADLIFT
    95x5
    95x5
    135x5
    185x5
    225x5

    Was supposed to max out at 220 today...but i was feeling good

    Additional work

    Standing Bicep Curl : 55lbs 3 sets of 8
    Close Grip Bench: 95lbs 3sets of 10
    Triceps Kick back: 25lbs 3 sets of 8

    MY Journey From Weak to STRONG
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  4. #114
    Senior Senior JEFIT Member amcredle's Avatar
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    Cardio

    Mountain Climbers: 30 sec
    rest 10 sec

    Squat: 30 sec
    rest 10

    Diamond Pushup: 30 sec
    rest 10

    Alternating V up Situps : 30 sec
    rest 10

    BUrpees : 30 sec
    rest 10

    Plank: 30sec
    rest 10

    Push ups: 30 sec
    rest 10

    Moutain Climbers: 30 sec
    rest 10

    Hell of a work out. 30 seconds of work doesnt sound like a lot of time. but man you are glad to rest for that 10 seconds. By time i got to pushups i was really spent. Was a great short work out. I will increase the intensity as my cardio improves and throw in some m100s from time to time.
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  5. #115
    Senior Senior JEFIT Member amcredle's Avatar
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    MADCOW WEEK 4

    Squat

    130x5
    165x5
    195x5
    230x5
    260x5

    Finally back to what i was lifting on 5x5. 260 wasnt much of a problem but wasnt a walking in the park either. I been experimenting a little with my stance. I always stand a little more then shoulder with which i feel great doing. Today i did a extra set at 260 with my legs a little more wider. I felt like i had more power and drive with the wider stance. I dont know. either way both ways felt great. just need to find out the benefits if wide (sumo style i guess vs regular)

    Bench Press
    95x5
    120x5
    145x5
    170x5
    195x5

    Nothing to report here. i will easily be able to go up in weight friday.

    ROW

    70x5
    90x5
    105x5
    125x5
    140x5

    Additional work

    Pullups bw 2 sets of 8
    Standing Barbell Curl 60lbs 3 sets of 8

    MY Journey From Weak to STRONG
    [url=http://www.jefit.com/forum/showthread.php?9387-Alex-s-Work-out-Log]My JEFIT LOG[/url] || [url=http://stronglifts.com/stronglifts-5x5-beginner-strength-training-program/] Stronglifts 5x5 INFO[/url]|| [url=http://bodyspace.bodybuilding.com/amcredle/]MY BODYSPACE[/url] ||[url=http://www.contractplayer.com/nba2kx/index.php/]NBA2k LEAGUE[/url]
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  6. #116
    I Am JEFIT Legend Deviation's Avatar
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    Impressive lift in that video. Kind of strange not to see any spotters with that kind of weight. Especially with as shaky as he was coming up.
    Please do not PM support requests. Post them ->[URL="https://www.jefit.com/forum/forumdisplay.php?14-JEFIT-App-and-Website-Questions"]here[/URL]<-.
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    [URL="http://www.jefit.com/forum/showthread.php?6753-Deviation-s-Secret-Public-Log"]* Workout Log[/URL] | [URL="http://www.jefit.com/forum/showthread.php?16131-5-3-1-Workbook-Spreadsheet-Resources"]5/3/1 Workbook + Resources[/URL]

  7. #117
    Senior Senior JEFIT Member amcredle's Avatar
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    yea he not a big guy at all. so it was a impressive squat. i was thinking the same thing. I dont lift with spotters but I at least lift in a reack with safety bars
    MY Journey From Weak to STRONG
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  8. #118
    Senior Senior JEFIT Member amcredle's Avatar
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    MADCOW light day week 4

    had some free time today. so took some measurements using my caliper.

    Bodyfat is 14% which is is diffrent then the electric one that has me at 16.6%. but i think its off. it has athletic mode on it. but the more i work out the heavier i get cause of muscle the higher my body fat % is with the electronic one. so im gonna use the calipers for a wile to track progress

    5'7
    179lbs
    body fat 14%
    Lean Body Mass : 153.82 lbs
    body fat: 25.17 lbs

    I used this website to calculate my numbers for me
    [url]http://scoobysworkshop.com/body-fat-calculator/[/url]



    TODAYS WORK OUT

    SQUAT
    130x5
    165x5
    195x5
    195x5

    OHP

    65x5
    75x5
    90x5
    100x5

    DEADLIFT

    140x5
    170x5
    195x5
    225x5

    ADDITIONAL WORK

    BB CURL
    60x6
    60x6
    60x6

    PULL UPS
    bwx8
    bwx8

    Easy work out today like its supposed to be. Ive noticed that on my off days i feel alittle stuff. But once i get back in the gym i loosen right up. along with cardio i need to improve my flexibility. All in all im loving the program still along withe progress
    MY Journey From Weak to STRONG
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  9. #119
    Senior Senior JEFIT Member amcredle's Avatar
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    Nothing like a short HIIT session to get the HR up


    MOUTAIN CLIMBERS
    SQUAT
    DIMOND PUSHUPS
    ALTERNATING V UPS
    BURPEES
    PLANKS
    PUSHUPS
    MOUTAIN CLIMBERS

    20 seconds work, 10 second rest...

    Its been unusually warm this winter. been in the 50-60s. might start doing some road work next week
    MY Journey From Weak to STRONG
    [url=http://www.jefit.com/forum/showthread.php?9387-Alex-s-Work-out-Log]My JEFIT LOG[/url] || [url=http://stronglifts.com/stronglifts-5x5-beginner-strength-training-program/] Stronglifts 5x5 INFO[/url]|| [url=http://bodyspace.bodybuilding.com/amcredle/]MY BODYSPACE[/url] ||[url=http://www.contractplayer.com/nba2kx/index.php/]NBA2k LEAGUE[/url]
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  10. #120
    Senior Senior JEFIT Member amcredle's Avatar
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    took off the past few days. I did do some home cardio stuff. Just celebrated my 34th. should be back in the gym wed or Thursday morn
    MY Journey From Weak to STRONG
    [url=http://www.jefit.com/forum/showthread.php?9387-Alex-s-Work-out-Log]My JEFIT LOG[/url] || [url=http://stronglifts.com/stronglifts-5x5-beginner-strength-training-program/] Stronglifts 5x5 INFO[/url]|| [url=http://bodyspace.bodybuilding.com/amcredle/]MY BODYSPACE[/url] ||[url=http://www.contractplayer.com/nba2kx/index.php/]NBA2k LEAGUE[/url]
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