Well, I am writing down what I am doing currently. I have dropped from 220@20% bf to 200@12% bf so I figure it is time to go balls to the walls. The initial 20 lbs was partially lost doing the anabolic diet with no supps and I do my measurements after my carb up to ensure proper measurements. I work 2 bodyparts a day, split into an AM and PM session. After my AM session, I perform 1 hr on the stair master. The stairmaster I use is not the usually stepper, it looks like an escalator that is permanently going down. I like this stepper better because it assures me that all my steps are full ones. After my PM session, I perform 30 minutes of anaerobic interval work as described below.
Hold a 12lbs medicine ball overhead and climb a flight of 15 stairs. Each interval is a total of 5 trips up and down the stairs. Once I finish all five "reps", I drop the ball and rest until my hr reaches 70% max and then I do the next set. I go for a half an hour.
Set 1, hit all steps
Set 2, skip every other step
Set 3, skip 2 steps, ie hit the 1st, 4th, 7th, etc steps
Sets 4, 5, 6 pyramid back down from above sets
I got 2 cycles of the above done in half an hour, that is a total of 12 sets. My heart rate hit 185 on each set. When my ascension was quick, lactic acid built up quickly in my legs. When I ascended slowly, lactic acid built up in my shoulders. By the 4th set, lactic acid was constant from the 1st to the 5th rep. I must note that going down the stairs I hit every step so as not to fall.
One guy was lauging at me in the gym so I told him to give her a try, he couldn't finish the 3rd set and he almost threw up, he may hire me as a trainer.
This program not only tests your muscular strength, it also tests your will and determination. The fact that I could do it shows me that I really want to reach my BF goal.
Total cals burned during half hour=612, but HR monitors are not as accurate at measuring calories when HR fluctuates greatly during exercise.
I started adding MD6 on Monday to give me a kick and to ensure I would have enough energy to do this for 2 weeks straight, 4 days a week. We will see what happens.
Hold a 12lbs medicine ball overhead and climb a flight of 15 stairs. Each interval is a total of 5 trips up and down the stairs. Once I finish all five "reps", I drop the ball and rest until my hr reaches 70% max and then I do the next set. I go for a half an hour.
Set 1, hit all steps
Set 2, skip every other step
Set 3, skip 2 steps, ie hit the 1st, 4th, 7th, etc steps
Sets 4, 5, 6 pyramid back down from above sets
I got 2 cycles of the above done in half an hour, that is a total of 12 sets. My heart rate hit 185 on each set. When my ascension was quick, lactic acid built up quickly in my legs. When I ascended slowly, lactic acid built up in my shoulders. By the 4th set, lactic acid was constant from the 1st to the 5th rep. I must note that going down the stairs I hit every step so as not to fall.
One guy was lauging at me in the gym so I told him to give her a try, he couldn't finish the 3rd set and he almost threw up, he may hire me as a trainer.
This program not only tests your muscular strength, it also tests your will and determination. The fact that I could do it shows me that I really want to reach my BF goal.
Total cals burned during half hour=612, but HR monitors are not as accurate at measuring calories when HR fluctuates greatly during exercise.
I started adding MD6 on Monday to give me a kick and to ensure I would have enough energy to do this for 2 weeks straight, 4 days a week. We will see what happens.
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.....I would say something here, but dammit I just can't think of anything to say!....
