Littlechris 2017

Cardio on high incline starting at 20mins and see how that goes as an ammendment.

 

Trying to build the snatch grip front squats up. Painful work in wrists!

 

Knees seem to be buggered these days. Staying away from straps and wraps from now on.

Front snatch grip squats trebles to 120 for 3 sets which felt hard on wrists.

Went gentle on back squats go test water. Few weeks ago was at 240 for 6.

Back squats
180 x 6
220 x 2
180 x 6
180 x 6

Glute ham raise bw x10
+20kg x 9
+20kg x 8

3 sets high rep leg extensions (15 to 20 reps) superset with lying ham curls (8-10 reps)

20minutes incline treadmill PWO.

 

Front squat works better for me and did those at start to weaken the quads.
Hack squat is the very worst for me.
Leg press will mix in with squats and do higher reps I think

 

Happy new year Chris

How are you finding the cardio PWO mate?

I'm planning to add some Cardio in and just working out best time to do it with a bust schedule.

I've always had a misconception about muscle breakdown from doing cardio after weights......

 

Cardio PWO is tedious but just getting it done. Not sure on the science but my thinking is at 20mins and with calories at a sensible level shouldn't see any muscle loss. @Hilly @Jim @Con @TinyTim may be able to offer an explanation?

 

Exact same for me. Knees give me a few probs so usually start with high rep extensions to get warm.
Front squats are good as is leg press
I'll do higher rep back squats but avoid the hack unless feet are forward and focus is on hams and glutes

 

Your not doing hiit, so 20 mins pwo you'll be fine. Especially as you're nutrient timing and diet is good. If you're not already you can use an intra shake to cover all bases

 

My current thoughts on cv
I prefer hiit cv
The shorter you can make your cv sessions while still being productive the better imo.

So if you can burn the same cals in say 10-12min hiit as you can 20-30min steady state I see more of a benefit in the shorter session as less time on the legs and the hiit cv keeps your body burning more cals post workout then steady state.

For me all longer bouts of cv do is eat away at my legs be it actual muscle tissue or maybe it just makes it harder for me to store glycogen in them... I dnt know maybe a bit of both.

All imo

 

Worked out calories.
3900 on a non training day
4500 on a training day according to MyFitness pal.

 

Finished a push session and cardio on incline. Upped the incline to 12 now (max is 15) and 20mins there.
No deviations from diet but good is plentiful so to be expected.

 

Finished 'The Long Walk' by Slavomir Rawicz and it was a very enjoyable read. In summary escapes with a group from Siberia and moves on foot down South passing through USSR, Mongolia, Gobi desert, Tibet and Himalayas before ending up in India. All of this was completed on foot with only the provisions they could find. Two of the party died walking through the Gobi for days on end without water. Hard to convey they level of suffering they must have experienced but he manages well and the sheer determination to get to a goal no matter how distant is a lesson for us all.
Now onto the literary classic 'Middlemarch' by George Eliott.

 

Sounds like my type of book... shame I never read really.

I like non fictional books but can't stand fiction tbh

 

It's non fiction although some debate as to the actual facts: http://www.bbc.co.uk/news/world-11900920

Why don't you read? It's one of the great pleasures of the civilised world and a benefit of education!