asdfzxcv's HST journal

[asdfzxcv]

try some HIIT after you've finished up with the weights...

I would,but my cardiovascular capacity is way too low to be able to do it properly.I definately will look into it when I have lost some weight and get in better cardiovascular shape,but for now I am taking things slowly and gradually working my way up to that level of cardio.

 

[silver_shadow]

I would,but my cardiovascular capacity is way too low to be able to do it properly.I definately will look into it when I have lost some weight and get in better cardiovascular shape,but for now I am taking things slowly and gradually working my way up to that level of cardio.

there is actually no fixed protocol for HIIT. the idea is that you start off at a level which is manageable for you anyway. you will then attempt to progress from there. i'm asthmatic and HIIT helps me in maintaining and building cardio capacity.

 

[Cynical Simian]

Yeah, the idea with HIIT is that it's relative to your fitness level; you run or whatever at a high level of effort for you, take enough time to recover, and do it again. So the absolute output (say, running speed) that you can sustain on the high-intensity intervals might be lower, and your recovery periods longer, than those of someone in better cardiovascular shape, but it's still HIIT.

 

[djeclipse]

I would,but my cardiovascular capacity is way too low to be able to do it properly.I definately will look into it when I have lost some weight and get in better cardiovascular shape,but for now I am taking things slowly and gradually working my way up to that level of cardio.

Like they said, start on a treadmill at a walking pace (3.5mph), then after a minute increase it to 4.5 which is a light jog. Do this for 1min the back down to 3.5mph for 1min, then bakc up to 5.0mph for 1min, then back down to 3,5mph, and so on.

I just started doing this kind of cardio (when I actually do it) and it's much better then jogging for 20min. And it keeps things interesting.

 

[asdfzxcv]

Cardio/GPP workout,date 23/3/06 bodyweight 196lb

''HIIT'' cardio
1min walk followed by 30seconds running,12 intervals in total
(approx 18mins total)
Gave the the HIIT suggestion a try today,it was much better then walking.Despite my poor cardiovascular conditioning I am going to keep trying this,as it seems to get the the heartrate up nicely.I was not going all out sprinting during the run phase,but I was going at a steady running pace I knew I could make 30seconds with.Once I can manage the current pace I will up the running speed.

Bar complex(Front squat+push press+back squat+push press)
6x65
6x65
6x65
6x65
I am starting to wonder whether these are really worth the hassle as I think they are hampering my recovery a bit.I think the idea was good,but it may be a little too much if I am working bodyparts 3times a week already.I think I may focus more on the old fashioned running/walking type cardio.

 

[silver_shadow]

i'd suggest doing the HIIT after you've finished lifting else it'll affect your numbers. i do it this way and i'm sure most bros do it that way too.

 

[asdfzxcv]

i'd suggest doing the HIIT after you've finished lifting else it'll affect your numbers. i do it this way and i'm sure most bros do it that way too.

I dont really consider the GPP workouts to be serious workouts.Anyway I am most likely dropping them as I think they are cutting into recovery.I am wondering how many times a week would be a suitable to do HIIT cardio?I am thinking about 2-3times a week on non lifting days but I would like your feedback.

Thanks in advance

 

[djeclipse]

my plan for the GPP cardio is to do it on the weekend, probbaly saturday (when soccer season is over). Doing it durring the week would seem to hamper recovery.

Like silver_shadow said, do the GPP first then hit the treadmill for 15-20min.

 

[asdfzxcv]

HST,15rep cycle,workout 6,date 24/3/06 bodyweight 195lb

Dips
10xbw
5xbw
Nothing special here today,just went for the 15total reps.

Front squats
15x135
Got all the reps on these today,although it was a bit difficult.My legs could squat the weight all day,but after about the 10th rep it gets extremely uncomfortable and difficult to keep the bar racked when you need to breathe.

Push press
12,3x100
Went 5lb over the calculated weight for these today,unfortunatly I did not get 15 straight reps.Doesnt matter as I hit my target weight last workout.

Bench press
15x115
Reached the target for bench today,got all 15 reps.I dont think I could have done another pound extra on these today,despite my earlier optimism.

Deadlifts
15x225
Went for 10lb over the target weight,got all of them but damn it was hard.I think next time I do HST I may omit deads and just focus on the back squat as it is easy to lose form doing deads over so many reps.

Summary
Today was the end of the 15rep cycle,quite a tough workout to finish the 15rep cycle.Today I felt a bit sluggish,probably due to the crappy sleep I have been having lately.This phase definately a challenge,despite the light weights.I am not sure whether I should leave the deads in during my next HST,but I will consider that when the time comes.

 

[nelmsjer]

Front squats
15x135
Got all the reps on these today,although it was a bit difficult.My legs could squat the weight all day,but after about the 10th rep it gets extremely uncomfortable and difficult to keep the bar racked when you need to breathe.

You're whining again. Breathing is overrated.

Just kidding. Good to see you're keeping at it.