Windsprints and leaning out

[Ulter]

If you want to look like a pro at the O on stage at 4-5% then you don't need windsprints at all. You'll just need to do what they do pre-contest.

A few tips.
You have manipulate your carb, water and salt intake.
You'll have to use Lasix, don't forget the quinine.
60-90 minutes before your prejudging you'll have to hook up to an IV drip to get plasma expanders into your blood. (If you don't have one don't worry, any the other qualifiers can lend you what you need because they all have them) They only last about 90 minutes so you'll have to have the IV in your hotel room so you can take it out and hit the stage while they're still working for you.
There's more but I think you get the picture. Guys at 5'10" 250 don't walk around as ripped as fukkenshredded in those pics at 4-5%.

 

[Vectork39]

hey i saw the program and was wondering how you would modify it on an outdoor track

 

[Fukkenshredded]

Ulter --

Thanks for the props my friend. In all fairness, those pics were taken when I was in better shape, and they are also pretty good angles and lighting, although they get a bit grainy from scanning.

Fact is, Fonz is in fact more developed than I am, as are many of the members of this board.

I have a weird body. I am skinny -- in those pics I am not much over 170 lbs for the most part, the last one I think I weighed 175.

Plus, I was jacked to the gills (for me).

I do have good muscle density when I am lean, but Fonz carries more muscle according to his stats. In fact, Fonz has motivated me to return to my former self, and then some.

I have been off since last Easter. I am going back on, but I do not use the amount of gear that Fonz and others use. Not anymore. I was ripped and strong, sure, but I think that shit sorta wreaked havoc on my body. Especially trying to stay lean for extended periods of time. So now I have adopted a more conservative approach to cycling. Winny at normal doses, say 50mg/day for six weeks, along with some prop. Small stuff. I'm 36 years old. Not old by any standard, but old enough to realize that too much gear is a bad thing.

So now, I am right around 175 and maybe 7%-8% bf. So I lost a little muscle. As usual. Strength is probably similar to many here. I can still bench 225 for ten pretty easily, clean. 30 pull ups for sure. Squat is weak, 315 for five reps, on a good day. Right now I am only squatting 225 for my sets, and I occaisionally get twenty on my first set. Deep squats, though.

That's all off gear.

At my best, I weighed 161 and benched 335. Not bad for a skinny 5'10". Squat was only 405 though, most I ever did. But 5'10", 161 lbs is skinny, make no mistake about it. I look better at 175. Anything above that and I feel slow.

As far as sprints go, any heavy anaerobic exercise can be considered a sprint. High rep squats work just as well, as do heavy farmer's walks. Especially uphill. The idea is to reach total exhaustion in less than 60 seconds, and repeat.

Enough of that will rip anyone out.

 

[Fonz]

FS......you'll be ripped in no time.

Our track coach is an insane SOB..

I'm doing the 400m dash..(I'm about 178lbs 7% right now).

(We strecth first)(very important...learnt my lesson when I pulled my hamstring))

Anyways, our coach has us start jogging fast...the first 100m corner...then sprint the next 100m flat full blast, then jog fast the next 100m corner, then sprint the last flat 100m full blast.

The lactic acid build up you experience in the last 100m stretch wants to make you cry it hurts so much......lol You can literally taste the lactic acid.

We do that 10X/day...takes about 60-75 minutes. We jog slowly around the track in between windsprints. 3 days/week(M W F)

Fonz

 

[Andy13]

Hey Fonz, what do you run the 400 in?

The LONGEST race I have run (ever) was the 200.. And it was a ball breaker. I only ran it once..

The most gut-wrenching exercise ever was the 300m shuttle (20 and back, 6x). Everyone, I mean EVERYONE pukes.. Run three or four under 60s (1-2 min apart) and you're in pretty damn good shape.

 

[georgie24]

post pics everyone?

 

[Fonz]

Hey Fonz, what do you run the 400 in?

The LONGEST race I have run (ever) was the 200.. And it was a ball breaker. I only ran it once..

The most gut-wrenching exercise ever was the 300m shuttle (20 and back, 6x). Everyone, I mean EVERYONE pukes.. Run three or four under 60s (1-2 min apart) and you're in pretty damn good shape.

At the present time....47.6s PB is 47.0s

Damn NCAA guys run it in the 45.0s region though.

So, I better gety cracking.

Fonz

 

[Andy13]

At the present time....47.6s PB is 47.0s

Damn NCAA guys run it in the 45.0s region though.

So, I better gety cracking.

Fonz

You still have clock left?

 

[Dial_tone]

I ran track at a Division-II school. 46.5 was the automatic qualifier for nationals...not my event though. We sent a pole vaulter, 4x100 team, high hurdler and a discus thrower (not me unfortunately)

 

[silver_shadow]

One thing that I have always worried about is that cardio on a bike will not help with the fat in the chest or arm area, is this correct? This is the reason I stick with sprints, jogging, or walking on an incline, my arms are always moving.

not at all bro- fat loss is due to increased metabolism and will happen all over the body. in fact the last place that fat goes no matter what form of fat loss exercise/diet u do is always the midriff. that's bcoz that is also the first place where fat is stored.
BTW ur looking pretty good in that avatar urself.