P/RR/S: Alaric's Quest For Perfection

DeadBolt · 04-28-2005, 06:41 AM

Yea Riss's diet was perfect IMO. That man is the most determined man I have ever seen. When I was training for my comp he helped me out a little and I learned some great stuff from him...he really knows how to keep you on track.

Just stick to a clean diet for a while...no cheating nothing. Especially now that your out of school man you should have no problems. I remember one summer I spent 3 months just eating sleeping and working out. It was my life and it was the best summer of my life. I can't do that anymore with work and all but if you can just concentrate on your diet you will be fine. When you think its perfect post it and I'm sire we can fix something. Theres always one limiting factor....believe me we all do it.

Alaric · 04-28-2005, 03:48 PM

Most definitley, he earned his 1st place finish after seeing all the hard work he went through. I've never talked to him but just by reading his posts I can see that he has a lot of dedication and hard work.

I'm going to try and stick to the clean diet, I keep procasinating on that. Again I had another cheat meal today (McDonald's...yuck), but this wasn't really my fault. My job interview was 2 hours, and I was starving (1 hour commute back home). I'm going to start it up tomorrow if possible. I don't know how clean I'll be eating though because I plan on getting a fulltime (40 hour job) this summer, hopefully. Anyways, you're right on about the diet, I have nothing to lose by posting it. I'll do that in a sec, and update this thread right after.

Thank you good sir!

Alaric · 04-28-2005, 04:07 PM

Here she is, my cutting diet

TADA (Cutting Diet - Gopro Style)

Archangel · 04-28-2005, 05:50 PM

Lookin like a solid plan of attack!!! So did ya get the job? It sounded like ya did saying you where gonna be working 40 hours a week!!! Do what I do, pre-make all your meals that you need at work. It's alot easier than you think!!!

FishOrCutBait · 04-28-2005, 06:48 PM

Yo Al, Im startin my cutting next week... Good luck man, Ill be in the same boat as you!

DeadBolt · 04-28-2005, 10:46 PM

Heya man...diet looks good!!! Just keep strict and clean and youl do fine. Just remember every so often you will have to recalculate the macros....but you have plenty of time before that.

Do as arch said...make them all the night before!! Now I can't say my diet is anywhere clean right now...its actually garbage!! But my schedual is pretty hectice right now with finals and all. I work full time and go to school full time. Once summer classes start and I have a set work schedual I'll go back to my set clean meals. Its tuff to get started with but once you get the hang of it it all becomes cake!

Alaric · 04-29-2005, 12:30 AM

Archangel Thanks for checking that out buddy. I don't know if I got the job yet, I find out tomorrow

We will see how it goes, I think the interview went alright (could've used a bit more sleep though, the whole 2 hour testing thing threw me off guard). Still hoping to be working the 40 hours a week

Good idea about premaking the foods before hand, I/my mom used to do that for school, I might as well bring the habit along and make it easier for myself

FishOrCutBait - Nice nice, thank you and I wish you the best of luck cutting. I'll be following your progress in your journal

Deadbolt - Thank you good sir. That's what I'm trying to do right now, I haven't been my strictest this past 5-6 days, hopefully I'll get back on track by tomorrow! I actually have to recalculate my macros NOW, because I had a mixup with my measuring. Was measuring by volume, not my mass (so I gotta recalculate some things out now).

Wow kudos to you for working full time and going to school full time. I go to school full time, and I personally think that alone is a handful, I couldn't imagine going to work. Well best of luck to you on getting that strict clean diet asap, and good luck on your finals!

***WORKOUT will be posted below***

Alaric · 04-29-2005, 12:58 AM

I decided that today would be the last day for me to work out in my school's gym (my membership expires Saturday). I had to change plans and make this week into a 3 day workout week instead of 4....Meaning I had to cram things in today. To make things even more interesting, I had to finish everything up in 40 minutes (this would have usually taken me about 80 minutes to do, split over the course of 2 days). Then again, I didn't train traps/forearms just because I had no more time and energy left (the gym closed).

Training - Back/Biceps/Triceps

Machine Pullover/WG Pulldown - 207.5x10/112.5x10
Improvement here since my last shock week, however, this felt too light.

Stiff Arm Pulldown/Reverse Grip Bent over Row - 120x10/135x8
Stiff Arm Pulldown felt too light, should've used a higher weight. Funny thing happened with the Reverse Grip. I was in my rush to superset this immediately, that I didn't "deadlift" it up correctly. Nevertheless, I felt a sharp pain in my knee (the same one I got during leg day), I need to give this knee a break before I do some serious damage to it. Pain was pissing me off through the set, and caught me completely off guard.

CG Row
162.5x6/100x8/62.5x8
Gotta work on my form for 162.5, wasn't using FULL rom (approx 85% of it). Probably should use a smaller dropset to the 2nd set.

***THIS is where I would usually do traps/abs and then end my workout***

but I wanted to cram my biceps/triceps in soo...

EZ Curl/CG Chin - 35ps x 6/BWx3
CG Chinups were embarassingly low, I was just spent after that CG ROW (didn't really take a break between that and doing this)

EZ Curl/Reverse Curl - 25ps x 6/55x8
Again, was spent here, I wanted to do preacher curls, but they were in use and I was in a rush!!!

Single Arm Cable Curl - "6" x 6/ "4"x6 per arm
I don't know what these "6" and "4" convert too unfortunately. I took note that on a similar machine 4 = 50, and 6 = 75. I don't think it applies to this machine, because...well 75 cable curls seem out of my league.

Pushdown/CG Bench 100x10/185x5
You can bet your ass I was spent on this one, hell warming up with 135 felt heavy as hell, I'm surprised I got 185 up 5 times.

Reverse Pushdown/Overhead Ext - 100x10/30x8
I'm gonna LOL at these numbers next shock week, then again, my heart was pounding like crazyy!!

Dips - BW x 8, regrip, BW x 3
meh nothing to say on these, I was done
*** no forearms/calves*****

Well I finished the week off, crammed it and took a huge hit on my weights. Didn't wanna do cardio after this, or else I would have probably had a heart attack LOL. I'm not used to having such low RI, or sometimes no RI. On average I was spending less than a minute on my RI, whereas I usually spend ~2-3mins (depending on the exercise).

Not sure what next week will bring, I'll most likely give my body a break and simply do some cardio. This will give me the time to find a new gym/job hunt (if I odn't get the job tomorrow)

Rissole · 04-29-2005, 03:37 AM

Quote:

Originally Posted by Alaric

DeadboltThanks for the words of wisdom Deadbolt. I figured this would be a battle of mentality strength somewhat. I was reading over Rissole's journal 6 weeks out before his comp, and it looks like he set some NEW prs right before his comp. Gives me great hope

Yeah what the.....

I come in here for a look see and your giving me snaps....

Thanks guys

Yeah Al, i keep my strength right up to comp but after was a different story.... 2 weeks of light w8's seemed to have had an effect

Now i was gonna have some say about your diet but Eric gave it a big thumbs up so you dont have to listen to me at all...... i still put some suggestions in

Quote:

Originally Posted by Alaric

OFF Days

Meal 1
2 whole eggs
11 Egg Whites
3 tbsp Natural Peanut Butter Here i would put crabs from meal 2 into meal 1 and fat from meal 1 into meal 2, Carbs early for some early energy then let your body just burn fat

Meal 2
1/3cup of oatmeal
1 Glass of Milk
8 oz chicken breast (before cooking)

Meal 3
2 Scoops ON Whey
3 tbsp Natural Peanut Butter Why not swap meal 2 and 3 around so you have a solid meal for lunch instead of a shake

Meal 4
2 Scoops ON Whey
3 tbsp Natural Peanut Butter

Meal 5
1 Cup of White Rice bit late for having carbs here, i like to go to bed with no carbs in me
9 oz chicken breast (before cooking)
1 tbsp Olive Oil

Meal 6
8 oz chicken breast (before cooking)
1/2 Cup of Rice Try some flax oil or natty pb instead of carbs again and swap meal 6 and 7 as the chicken will digest slower while you are asleep

Meal 7
2 Scoop ON Whey
1 tbsp Olive Oil
3fish oil caps

ON Days
Meal 1
2 whole eggs
11 Egg Whites
2 tbsp Natural Peanut Butter Drop the fat and have some carbs

Meal 2
1/3cup of oatmeal
2 Glasses of Milk
8 oz chicken breast (6)

Preworkout (30mins~1 hour before)
2 Scoops ON Whey
2 tbsp Natural Peanut Butter

Postworkout (immediately after workout)
2 Scoops ON Whey
4 Quaker Original Rice Cakes Are your carbs the same as your protien levels? Also a fast protien is best (isolate) is the ON whey isolate or concentrate?

PWO Insulin Spike Meal (1~2 hours after workout)Why you do this twice??
1.75 Cup of White Rice
1 Cup Broccoli
1 Medium Apple
9 oz chicken breast (6.75)

Meal 3
1.8 Scoops ON Whey
1 flax oil caps
1 cup of white Rice
1 Glass of Milk

Meal 4
8 oz chicken breast

gwcaton · 04-29-2005, 06:33 AM

Nice wo ,

But kind of scarey ! Don't rush ! Thats when you get hurt.

FishOrCutBait · 04-29-2005, 08:48 AM

Nice w/o bro! Thats some crazy stuff goin on! How long did it take you to get all that done?

Alaric · 04-29-2005, 12:38 PM

Woot, side note. I got the job

Taking the week off so I can see what my working schedule is, then I'll start shopping around for memberships next weekend. The next week will have only cardio (most likely on weekends).

gwcaton - Thanks man, you're absolutely right, I hate rushing and after yesterday, I never wanna do it again! Definitlely not worth the risks of injury.

FishOrCutBait - Thank ya, I finished the workout in just under 40 minutes (there were times were I was practically running from one side of the gym to the next)!

Rissole - Wow thanks for the indepth analysis of my diet, there are some suggestions I'll put into play ASAP, but I have some questions of my own against the others.

I should let you know that I'm doing this based on gopro's "experimental" cutting diet, I found over here: link (No cardio! Diet doing it all!). That being said, hopefully I can straighten some things out, so lets get started

Quote:

OFF days

Meal 1
2 whole eggs
11 Egg Whites
3 tbsp Natural Peanut Butter Here i would put crabs from meal 2 into meal 1 and fat from meal 1 into meal 2, Carbs early for some early energy then let your body just burn fat - sounds like a good idea, so my fats don't have to be highest at breakfast during OFF days??

Meal 6
8 oz chicken breast (before cooking)
1/2 Cup of Rice Try some flax oil or natty pb instead of carbs again and swap meal 6 and 7 as the chicken will digest slower while you are asleep
I like the idea of swapping meals 6 and 7, and that I will do, makes much more sense. However, if I'm replacing my carbs with fats, that sorta throws off my macros, because I'm trying to eat about (0.6*BW) carbs, and (0.7*BW) fats, you think it'd be okay for me to up the fats in order to lower the carbs?

ON days
Meal 1
2 whole eggs
11 Egg Whites
2 tbsp Natural Peanut Butter Drop the fat and have some carbs - According to the link up above, shouldn't my fats be highest at breakfast, and 25% of my carbs 3.5 hours before my workout?

Postworkout (immediately after workout)
2 Scoops ON Whey
4 Quaker Original Rice Cakes Are your carbs the same as your protien levels? Also a fast protien is best (isolate) is the ON whey isolate or concentrate? - My carb levels are less than my protein levels at this time. Reason being is, I'm eating these in the lockerroom before I get changed/shower. I think its concentrate but I'm not sure, according to 1fast400 it has both ingredients but I'm using the cheaper one: here

PWO Insulin Spike Meal (1~2 hours after workout)Why you do this twice?? Because I didn't have enough carbs immediately after my workout, I had some just to fulfill that "45 minutes window of oppurtunity," but I also read that you're body will be burning cals/carbs (cna't remember which) faster for the next 4 hours after your workout. So as soon as I get home from the gym, I'll take in another carb filled meal (more carbs than protein).

Thanks for the indepth analysis Rissole, whatever I didn't mention above, I've already added to my gameplay

Alaric · 05-01-2005, 12:57 PM

Cardio Day
15 minutes semihard HIIT cardio, followed by 15 minutes shadowboxing.
Good session, I'm tired and I need my breakfast.

No training until I find a gym, so this journal is going to be asleep for the next 7 days or so.

Side note: My diet has been crap this weekend, too many parties that threw me off, next Friday I have a birthday party to go to, so I don't expect my diet to be clean there neither.

Pylon · 05-01-2005, 01:03 PM

How do you like shadowboxing for cardio work? I've thought about it but never tried it...

Alaric · 05-01-2005, 02:33 PM

Pylon - Its really intense, I love it gives me a nice sweat. Then again it all depends on how you exert yourself on it, I go start soft and work myself up to my combos. The only thing I'd suggest for it, is to do it in a fairly cool place (like a basement with the lights off), cause [the shadow boxing] that will heat you up fast!

Note: Although this past week my diet has been pretty much crappy overall and inconsistent. I must say I'm leaning out quite nicely, I'm too scared too weigh myself though, but I'd confident I'm above the 190 range, maybe 192-193.

Pylon · 05-01-2005, 04:38 PM

Thanks for the tip. Sounds like a nice addition when at home or in a hotel...

Archangel · 05-01-2005, 08:04 PM

Hello Brother Alaric!!! Hows the weekend treating ya?
Shadowboxing is an Excellent form of aeoribics!!! You can really turn up the intensity if ya want to!!!

DeadBolt · 05-01-2005, 10:22 PM

Always judge progress by the mirror not the scale bud!! One thing I've learned since I've started this lol.

Don't be a stranger on your week off you can still stop by and bullshit.

What exactly is shadow boxing? I assume it would be you just pretty much chasing your shadow around right? I wanted to get a punching bag just so I could give it hell and release some anger but I wouldn't know the first thing to do lol. I mean I can fight but thats straight up street fighting no combos or anything lol.

Pylon · 05-02-2005, 12:42 AM

I have a heavy bag in my basement, but it is unused right now. (My boy's room is right above it, and when I work it the floor shakes a bit. I'm sure it would wake him.) It can be very intense, especially if you try to do it as a boxing round (3 minutes on, 1 off for 15 turns.) You'll be whipped at the end.

Shadow is similar but without a bag. Less impact on the joints, for one thing, and nice and quiet.

Archangel · 05-02-2005, 04:46 PM

Quote:

Originally Posted by Pylon

It can be very intense, especially if you try to do it as a boxing round (3 minutes on, 1 off for 15 turns.) You'll be whipped at the end.

Shadow is similar but without a bag. Less impact on the joints, for one thing, and nice and quiet.

Excellent description!!!

Alaric · 05-03-2005, 07:02 PM

Archangel - Heyo, the weekend was great. I'm dying to have my next one already, work is...long! lol, How's it going on your side?

Deadbolt - That's a good point, my biggest concern though is dropping too much weight off too fast. I'm trying to stick within the 0.5-1.5lb/week range for losing weight, but I won't go kill myself if I odn't stay within that range. Work is tiring me out, I doubt I'll be on the computers much during the weekdays. Especially once I start working out, so it looks like my participationg level on these forums might drop/fade off a bit

Looks like Pylon has answered your question, but I go don't necessarily go after my shadow. My basement is covered in mirrors/reflected objects, so I can watch myself as I practice.

Pylon - Thanks for givin out the good description. I've never tried it like you mentioned, I always just push myself at a constant but moderate rate. Yours sounds brutal though, HIIT with 3 minutes of running and only 1 of joggin!

DeadBolt · 05-03-2005, 08:22 PM

Do you use combos or anything? Or is it just free for all? I was looking for some combos but can't find anything. I want to start but I know I'd end up just doing stupid shit and it wouldn't work out the way I want lol. Got any suggestions?

Pylon · 05-04-2005, 08:33 AM

You can run combos if you want, but with the bag, I always just look at it as 3 mintues of trying to pound the bag into submission. Heck, kicks and headbutts are fine too, if you're an ultimate fighting cardio kinda guy...But no sleeper holds allowed.

DeadBolt · 05-04-2005, 11:17 AM

Quote:

Originally Posted by Pylon

You can run combos if you want, but with the bag, I always just look at it as 3 mintues of trying to pound the bag into submission. Heck, kicks and headbutts are fine too, if you're an ultimate fighting cardio kinda guy...But no sleeper holds allowed.

LOL no sleepers...your to funny

Yea as soon as I pay my massive credit card bill off this weekend I am gonna look around for a decent bag. And what weight would you suggest? I know there are different degrees...I dont want to get one that when I hit it its like a brick wall but then again I don't want like a pillow either.

Pylon · 05-04-2005, 01:08 PM

My bag doesn't have a weight, but I'd guess 50-70 lbs. Your best bet is to go hit a few. Make sure to but wrist wraps. They make a

04-28-2005, 06:41 AM	#61
DeadBolt MP Minister of Pain! Elite Member Join Date: Sep 2003 Location: Ocean County NJ Posts: 7,342	Yea Riss's diet was perfect IMO. That man is the most determined man I have ever seen. When I was training for my comp he helped me out a little and I learned some great stuff from him...he really knows how to keep you on track. Just stick to a clean diet for a while...no cheating nothing. Especially now that your out of school man you should have no problems. I remember one summer I spent 3 months just eating sleeping and working out. It was my life and it was the best summer of my life. I can't do that anymore with work and all but if you can just concentrate on your diet you will be fine. When you think its perfect post it and I'm sire we can fix something. Theres always one limiting factor....believe me we all do it.
	"Only in dictionaries does SUCCESS come before WORK." -Alfred K. Henderson ´¯`·.¸¸.·´¯`·.¸¸.·´¯`·.¸ ><((((((º>

04-28-2005, 05:50 PM	#64
Archangel High Intensity Freak Elite Member Join Date: Jun 2004 Location: Intensity Island Posts: 10,183 Photos: 4	Lookin like a solid plan of attack!!! So did ya get the job? It sounded like ya did saying you where gonna be working 40 hours a week!!! Do what I do, pre-make all your meals that you need at work. It's alot easier than you think!!!
	"I can do ALL things through Christ, who strengthens me" - Philippians 4:13 "For NOTHING is impossible with GOD" - Luke 1:37

04-28-2005, 06:48 PM	#65
FishOrCutBait lifts weights Elite Member Join Date: Jan 2005 Location: Buffalo, MN Posts: 4,296 Blog Entries: 1 Photos: 2	Yo Al, Im startin my cutting next week... Good luck man, Ill be in the same boat as you!
	I believe in Jesus. Eat to live. "tried and true theory on one's self is probably the only non-biased proof that something works for someone." - juggernaut

04-28-2005, 10:46 PM	#66
DeadBolt MP Minister of Pain! Elite Member Join Date: Sep 2003 Location: Ocean County NJ Posts: 7,342	Heya man...diet looks good!!! Just keep strict and clean and youl do fine. Just remember every so often you will have to recalculate the macros....but you have plenty of time before that. Do as arch said...make them all the night before!! Now I can't say my diet is anywhere clean right now...its actually garbage!! But my schedual is pretty hectice right now with finals and all. I work full time and go to school full time. Once summer classes start and I have a set work schedual I'll go back to my set clean meals. Its tuff to get started with but once you get the hang of it it all becomes cake!
	"Only in dictionaries does SUCCESS come before WORK." -Alfred K. Henderson ´¯`·.¸¸.·´¯`·.¸¸.·´¯`·.¸ ><((((((º>

04-29-2005, 06:33 AM	#70
gwcaton Lookin' for abs ! Elite Member Join Date: Dec 2003 Location: central missouri Posts: 9,271 Photos: 28	Nice wo , But kind of scarey ! Don't rush ! Thats when you get hurt.
	My Last Journal Before The One You're Reading Now Old Journals : My P/RR/S Journal My GWcaton Journal My Bulking Journal Just remember, when you think you're done you've just started . DEADBOLT . 2005

04-28-2005, 03:48 PM	#62
Alaric Hungry Join Date: Jun 2003 Location: Ontario, Canada Posts: 711	Most definitley, he earned his 1st place finish after seeing all the hard work he went through. I've never talked to him but just by reading his posts I can see that he has a lot of dedication and hard work. I'm going to try and stick to the clean diet, I keep procasinating on that. Again I had another cheat meal today (McDonald's...yuck), but this wasn't really my fault. My job interview was 2 hours, and I was starving (1 hour commute back home). I'm going to start it up tomorrow if possible. I don't know how clean I'll be eating though because I plan on getting a fulltime (40 hour job) this summer, hopefully. Anyways, you're right on about the diet, I have nothing to lose by posting it. I'll do that in a sec, and update this thread right after. Thank you good sir!

04-28-2005, 04:07 PM	#63
Alaric Hungry Join Date: Jun 2003 Location: Ontario, Canada Posts: 711	Here she is, my cutting diet TADA (Cutting Diet - Gopro Style)

04-29-2005, 12:30 AM	#67
Alaric Hungry Join Date: Jun 2003 Location: Ontario, Canada Posts: 711	Archangel Thanks for checking that out buddy. I don't know if I got the job yet, I find out tomorrow We will see how it goes, I think the interview went alright (could've used a bit more sleep though, the whole 2 hour testing thing threw me off guard). Still hoping to be working the 40 hours a week Good idea about premaking the foods before hand, I/my mom used to do that for school, I might as well bring the habit along and make it easier for myself FishOrCutBait - Nice nice, thank you and I wish you the best of luck cutting. I'll be following your progress in your journal Deadbolt - Thank you good sir. That's what I'm trying to do right now, I haven't been my strictest this past 5-6 days, hopefully I'll get back on track by tomorrow! I actually have to recalculate my macros NOW, because I had a mixup with my measuring. Was measuring by volume, not my mass (so I gotta recalculate some things out now). Wow kudos to you for working full time and going to school full time. I go to school full time, and I personally think that alone is a handful, I couldn't imagine going to work. Well best of luck to you on getting that strict clean diet asap, and good luck on your finals! *WORKOUT will be posted below*

04-29-2005, 12:58 AM	#68
Alaric Hungry Join Date: Jun 2003 Location: Ontario, Canada Posts: 711	I decided that today would be the last day for me to work out in my school's gym (my membership expires Saturday). I had to change plans and make this week into a 3 day workout week instead of 4....Meaning I had to cram things in today. To make things even more interesting, I had to finish everything up in 40 minutes (this would have usually taken me about 80 minutes to do, split over the course of 2 days). Then again, I didn't train traps/forearms just because I had no more time and energy left (the gym closed). Training - Back/Biceps/Triceps Machine Pullover/WG Pulldown - 207.5x10/112.5x10 Improvement here since my last shock week, however, this felt too light. Stiff Arm Pulldown/Reverse Grip Bent over Row - 120x10/135x8 Stiff Arm Pulldown felt too light, should've used a higher weight. Funny thing happened with the Reverse Grip. I was in my rush to superset this immediately, that I didn't "deadlift" it up correctly. Nevertheless, I felt a sharp pain in my knee (the same one I got during leg day), I need to give this knee a break before I do some serious damage to it. Pain was pissing me off through the set, and caught me completely off guard. CG Row 162.5x6/100x8/62.5x8 Gotta work on my form for 162.5, wasn't using FULL rom (approx 85% of it). Probably should use a smaller dropset to the 2nd set. *THIS is where I would usually do traps/abs and then end my workout* but I wanted to cram my biceps/triceps in soo... EZ Curl/CG Chin - 35ps x 6/BWx3 CG Chinups were embarassingly low, I was just spent after that CG ROW (didn't really take a break between that and doing this) EZ Curl/Reverse Curl - 25ps x 6/55x8 Again, was spent here, I wanted to do preacher curls, but they were in use and I was in a rush!!! Single Arm Cable Curl - "6" x 6/ "4"x6 per arm I don't know what these "6" and "4" convert too unfortunately. I took note that on a similar machine 4 = 50, and 6 = 75. I don't think it applies to this machine, because...well 75 cable curls seem out of my league. Pushdown/CG Bench 100x10/185x5 You can bet your ass I was spent on this one, hell warming up with 135 felt heavy as hell, I'm surprised I got 185 up 5 times. Reverse Pushdown/Overhead Ext - 100x10/30x8 I'm gonna LOL at these numbers next shock week, then again, my heart was pounding like crazyy!! Dips - BW x 8, regrip, BW x 3 meh nothing to say on these, I was done * no forearms/calves*** Well I finished the week off, crammed it and took a huge hit on my weights. Didn't wanna do cardio after this, or else I would have probably had a heart attack LOL. I'm not used to having such low RI, or sometimes no RI. On average I was spending less than a minute on my RI, whereas I usually spend ~2-3mins (depending on the exercise). Not sure what next week will bring, I'll most likely give my body a break and simply do some cardio. This will give me the time to find a new gym/job hunt (if I odn't get the job tomorrow)

04-29-2005, 08:48 AM	#71
FishOrCutBait lifts weights Elite Member Join Date: Jan 2005 Location: Buffalo, MN Posts: 4,296 Blog Entries: 1 Photos: 2	Nice w/o bro! Thats some crazy stuff goin on! How long did it take you to get all that done?
	I believe in Jesus. Eat to live. "tried and true theory on one's self is probably the only non-biased proof that something works for someone." - juggernaut

05-01-2005, 12:57 PM	#73
Alaric Hungry Join Date: Jun 2003 Location: Ontario, Canada Posts: 711	Cardio Day 15 minutes semihard HIIT cardio, followed by 15 minutes shadowboxing. Good session, I'm tired and I need my breakfast. No training until I find a gym, so this journal is going to be asleep for the next 7 days or so. Side note: My diet has been crap this weekend, too many parties that threw me off, next Friday I have a birthday party to go to, so I don't expect my diet to be clean there neither.

05-01-2005, 01:03 PM	#74
Pylon Squishy Elite Member Join Date: Sep 2004 Location: Top 5!!! Posts: 6,478 Photos: 3	How do you like shadowboxing for cardio work? I've thought about it but never tried it...
	"For beverages, I only drink water or whiskey and when I’m drinking whiskey, it’s usually when I’m working out. It gives me the courage to lift more than I can when I’m sober." - C. Bratton

05-01-2005, 02:33 PM	#75
Alaric Hungry Join Date: Jun 2003 Location: Ontario, Canada Posts: 711	Pylon - Its really intense, I love it gives me a nice sweat. Then again it all depends on how you exert yourself on it, I go start soft and work myself up to my combos. The only thing I'd suggest for it, is to do it in a fairly cool place (like a basement with the lights off), cause [the shadow boxing] that will heat you up fast! Note: Although this past week my diet has been pretty much crappy overall and inconsistent. I must say I'm leaning out quite nicely, I'm too scared too weigh myself though, but I'd confident I'm above the 190 range, maybe 192-193. Last edited by Alaric : 05-01-2005 at 02:55 PM.

05-01-2005, 04:38 PM	#76
Pylon Squishy Elite Member Join Date: Sep 2004 Location: Top 5!!! Posts: 6,478 Photos: 3	Thanks for the tip. Sounds like a nice addition when at home or in a hotel...
	"For beverages, I only drink water or whiskey and when I’m drinking whiskey, it’s usually when I’m working out. It gives me the courage to lift more than I can when I’m sober." - C. Bratton

05-01-2005, 08:04 PM	#77
Archangel High Intensity Freak Elite Member Join Date: Jun 2004 Location: Intensity Island Posts: 10,183 Photos: 4	Hello Brother Alaric!!! Hows the weekend treating ya? Shadowboxing is an Excellent form of aeoribics!!! You can really turn up the intensity if ya want to!!!
	"I can do ALL things through Christ, who strengthens me" - Philippians 4:13 "For NOTHING is impossible with GOD" - Luke 1:37

05-01-2005, 10:22 PM	#78
DeadBolt MP Minister of Pain! Elite Member Join Date: Sep 2003 Location: Ocean County NJ Posts: 7,342	Always judge progress by the mirror not the scale bud!! One thing I've learned since I've started this lol. Don't be a stranger on your week off you can still stop by and bullshit. What exactly is shadow boxing? I assume it would be you just pretty much chasing your shadow around right? I wanted to get a punching bag just so I could give it hell and release some anger but I wouldn't know the first thing to do lol. I mean I can fight but thats straight up street fighting no combos or anything lol.
	"Only in dictionaries does SUCCESS come before WORK." -Alfred K. Henderson ´¯`·.¸¸.·´¯`·.¸¸.·´¯`·.¸ ><((((((º>

05-02-2005, 12:42 AM	#79
Pylon Squishy Elite Member Join Date: Sep 2004 Location: Top 5!!! Posts: 6,478 Photos: 3	I have a heavy bag in my basement, but it is unused right now. (My boy's room is right above it, and when I work it the floor shakes a bit. I'm sure it would wake him.) It can be very intense, especially if you try to do it as a boxing round (3 minutes on, 1 off for 15 turns.) You'll be whipped at the end. Shadow is similar but without a bag. Less impact on the joints, for one thing, and nice and quiet.
	"For beverages, I only drink water or whiskey and when I’m drinking whiskey, it’s usually when I’m working out. It gives me the courage to lift more than I can when I’m sober." - C. Bratton

05-03-2005, 07:02 PM	#81
Alaric Hungry Join Date: Jun 2003 Location: Ontario, Canada Posts: 711	Archangel - Heyo, the weekend was great. I'm dying to have my next one already, work is...long! lol, How's it going on your side? Deadbolt - That's a good point, my biggest concern though is dropping too much weight off too fast. I'm trying to stick within the 0.5-1.5lb/week range for losing weight, but I won't go kill myself if I odn't stay within that range. Work is tiring me out, I doubt I'll be on the computers much during the weekdays. Especially once I start working out, so it looks like my participationg level on these forums might drop/fade off a bit Looks like Pylon has answered your question, but I go don't necessarily go after my shadow. My basement is covered in mirrors/reflected objects, so I can watch myself as I practice. Pylon - Thanks for givin out the good description. I've never tried it like you mentioned, I always just push myself at a constant but moderate rate. Yours sounds brutal though, HIIT with 3 minutes of running and only 1 of joggin!

05-03-2005, 08:22 PM	#82
DeadBolt MP Minister of Pain! Elite Member Join Date: Sep 2003 Location: Ocean County NJ Posts: 7,342	Do you use combos or anything? Or is it just free for all? I was looking for some combos but can't find anything. I want to start but I know I'd end up just doing stupid shit and it wouldn't work out the way I want lol. Got any suggestions?
	"Only in dictionaries does SUCCESS come before WORK." -Alfred K. Henderson ´¯`·.¸¸.·´¯`·.¸¸.·´¯`·.¸ ><((((((º>

05-04-2005, 08:33 AM	#83
Pylon Squishy Elite Member Join Date: Sep 2004 Location: Top 5!!! Posts: 6,478 Photos: 3	You can run combos if you want, but with the bag, I always just look at it as 3 mintues of trying to pound the bag into submission. Heck, kicks and headbutts are fine too, if you're an ultimate fighting cardio kinda guy...But no sleeper holds allowed.
	"For beverages, I only drink water or whiskey and when I’m drinking whiskey, it’s usually when I’m working out. It gives me the courage to lift more than I can when I’m sober." - C. Bratton

05-04-2005, 01:08 PM	#85
Pylon Squishy Elite Member Join Date: Sep 2004 Location: Top 5!!! Posts: 6,478 Photos: 3	My bag doesn't have a weight, but I'd guess 50-70 lbs. Your best bet is to go hit a few. Make sure to but wrist wraps. They make a