The Bodybuilders Thread: Circuit II

On the stronglifts program, do you increase plates between exercises A & B ?

Meaning do A, then add them 2 days later when doing B ... Or only add them 4 days later when doing A again?
 
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Feck...

Busy revamping the entire kitchen and the dustiness has caught up with me.

Very worrying cough this morning and stuffy nose :cry:.

Oh well. Now will be a good time to see if I can follow my own advice of taking it easy for a few days instead of trying to power through it.

I average around 10'000 steps a day. Wonder if I up that to 15'000-20'000 over the next few days (just actively walking more around the office) if it will at least keep my cut on track along with strict diet.
 
Generally if it's above the neck you can train. But if you are coughing, sounds like it is going to become chesty. I would gets some meds for that postnasal drip and just take it easy. If you have dogs, maybe take them for a long walk too. Maybe you are getting sick from the cut and stress from the renovations.

Get better soon.
 
abudabi said:
On the stronglifts program, do you increase plates between exercises A & B ?

Meaning do A, then add them 2 days later when doing B ... Or only add them 4 days later when doing A again?
Click to expand...

If you managed to complete all sets of an exercise, next time you do the same exercise you increase the weight.

So if you complete bench press on workout A, then you will increase it next time you do bench press on workout A.

If you complete all squat sets on workout A, since you do squats again on workout B you will increase weight as well. And again for workout A, assuming you successfully completed the sets on workout B.
 
abudabi said:
On the stronglifts program, do you increase plates between exercises A & B ?

Meaning do A, then add them 2 days later when doing B ... Or only add them 4 days later when doing A again?
Click to expand...

Get the android / ios app - it does all the calculating for you. Yes, I believe weight increases between A & B (on squats - since that's the only one common to both).
 
Ah great.. thanks chaps. Forgot about the app suggestion.

Got it now!
 
Anybody else with a Fitbit here who still religiously tracks calories consumed via something like MyFitnessPal?

Trying to get an idea of how accurate the Fitbit guesstimation is of calories burned. I know it is just a best guess effort type of thing but would be nice to know from someone still tracking calories consumes how good a guess that is.

I'll probably be putting it to test myself after my current cut and trying to maintain for a month or two.
 
I had one but wrote off that piece - they are estimating heart rate / BMI / steps I guess. What I can say is the # floors is inaccurate since it's effectively a barometer and fluctuates with the weather.
 
Heavyonthemagick said:
I had one but wrote off that piece - they are estimating heart rate / BMI / steps I guess. What I can say is the # floors is inaccurate since it's effectively a barometer and fluctuates with the weather.
Click to expand...
I got a Charge HR as a gift. Have to say those steps numbers were pretty random at times.

It packed up after 6 months and Fitbit replaced it with a Charge 2 which I've been pretty damn happy with for the past 3 months. Steps are pretty accurate and even HR during jogging. Double checked with my Polar chest hr belt.

Here is a screenshot of today's activity as of 19h45. Was a pretty hectic day at the office and I did consciously try and move a bit more which catapulted my steps for the day.

c25d7688111c082483647eca4e6f614e.jpg
 
I like the look of the HR2. I had the HR. My problem with it wasn't the number of steps, but the fact that you couldn't really monitor your HR while training - at least not to target a range. Having to tap it to turn it on every half minute was maddening - and the fact that it stayed on for 5 seconds at most...
I hear the new one has better battery life - does the screen stay on now?
 
Heavyonthemagick said:
I like the look of the HR2. I had the HR. My problem with it wasn't the number of steps, but the fact that you couldn't really monitor your HR while training - at least not to target a range. Having to tap it to turn it on every half minute was maddening - and the fact that it stayed on for 5 seconds at most...
I hear the new one has better battery life - does the screen stay on now?
Click to expand...

Then you will hate the Charge 2 just as much. Screen still only stays on for a matter of seconds when tapping through features. But yes battery life is a lot better.

Not an issue for me though. I only check HR perhaps 2 or 3 times during heavy lifting workouts and mostly it is after deadlift or squat sets to see where I max out. When running or doing other cardio I just check averages at the end.

If you want to track live HR during workouts then a Chest HR Belt is still the way to go. Polar app and belt does a nice job of displaying constant live data.
 
On the cardio part...

You will never know just how short and how long 60 seconds can be until you do an intense session of HIIT. :D
 
APoc184 said:
On the cardio part...

You will never know just how short and how long 60 seconds can be until you do an intense session of HIIT. :D
Click to expand...

This!
Six pack shortcuts phase 1 day 3 and phase 2 day 4 or 3 if I recall... talk about dying lol.

I have a tomtom cardio now and can train for target HR - it's on all the time and vibrates when you move up and down a range.
 
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Heavyonthemagick said:
This!
Six pack shortcuts phase 1 day 3 and phase 2 day 4 or 3 of I recall... talk about dying lol.

I have a tomtom cardio now and can train for target HR - it's on all the time and vibrates when you move up and down a range.
Click to expand...

Try this 21s workout:

20 x squats
20 x push ups
20 x jackknives
20 x box jumps (I did up to the side of a boxing ring)
20 x lunges (10 on each leg)
20 x sit ups
20 x jumping jacks
20 x dips
20 x climbing bridge
1 x jog up and down two flights of stairs

Do a full burpee in between each set of exercises.

That is one round. Minimum rest between each exercise. I rested between each full round (brought my HR back down into zone 1). Then after you have done one round, decrease the 20 reps down by 1 (to 19, 18, etc), and increase the burpee by 1.

See how many rounds you can do in an hour.

Edit:

I have the HR Charge. The HR monitor is pretty good. When I test it against other devices (such as other fitness devices, the dreadmill and bike at gym) it's usually in the same ranges. I don't trust the distances or calories though. Some days it says I have burned 3k calories, but my weight is not dropping according to what I am burning. I am upgrading to the Garmin Fenix 3 soon though as the Fitbit is just not enough anymore.
 
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Emjay said:
You are supposed to be taking it easy.... ?
Click to expand...
Oh by no means was this done yesterday or being planned for the weekend.

Was more of a general comment regarding HIIT.

We are taking it easy today. Packing back cupboards in the new kitchen and spending time with the kids outside.
 
Ah, was wondering how you are able to do a hectic HIIT session with a cough and stuffy nose. I would die.
 
Emjay said:
Try this 21s workout:

20 x squats
20 x push ups
20 x jackknives
20 x box jumps (I did up to the side of a boxing ring)
20 x lunges (10 on each leg)
20 x sit ups
20 x jumping jacks
20 x dips
20 x climbing bridge
1 x jog up and down two flights of stairs

Do a full burpee in between each set of exercises.

That is one round. Minimum rest between each exercise. I rested between each full round (brought my HR back down into zone 1). Then after you have done one round, decrease the 20 reps down by 1 (to 19, 18, etc), and increase the burpee by 1.

See how many rounds you can do in an hour.

Edit:

I have the HR Charge. The HR monitor is pretty good. When I test it against other devices (such as other fitness devices, the dreadmill and bike at gym) it's usually in the same ranges. I don't trust the distances or calories though. Some days it says I have burned 3k calories, but my weight is not dropping according to what I am burning. I am upgrading to the Garmin Fenix 3 soon though as the Fitbit is just not enough anymore.
Click to expand...

That looks like an awesome workout - I'll definitely give it a try.
SPS phase 1 day 3 is:
Do as many as possible in 20 seconds (in brackets is my target)

20s Squats - (19-20)
20s Dynamic push-ups (18-22)
20s Prone Cobra (6 or so nice and slow with hard flex to the back)
20s Jumping jacks (20-25)
20s Reverse crunches (10-12)
60s-90s rest
Repeat x10
 
Heavyonthemagick said:
If you ever feel hard core or bad ass, just take a look at this

View attachment 416121
Click to expand...

And here I am sitting at home, coach waiting for my swim assessment, and I can't get myself motivated. Just feeling so flat. Tomorrow I have a 10k run too. #whydoIdothistomyself

Swimming Protocol

Warmup:

• Swim 200m of freestyle, easy.
• Then do 100m of kicking with a board.
• Finish the warm up by doing 4 x 50m starting easy and building to max effort.

Test 1:

• When you are ready, swim 50m as fast as possible and record your time.
• After the 50m Time Trial, swim 100m very easy to recover.

Test 2:
• When you have recovered fully, swim 400m as fast as possible and record your time.
 
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