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    Solid lift and followed it up with the stairs? Beasting Baby!
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    Quote Originally Posted by MrKleen73 View Post
    Solid lift and followed it up with the stairs? Beasting Baby!
    Yea buddy doing my best, gotta get that cardio in, no time to slack!

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    do you always seperate your cardio from your lifting??
    Quote Originally Posted by iparatroop View Post
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    I do when i pre-contest.
    Cardio in morning and before and after workout. Splitting up my total of cardio i have to do daily.
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    Quote Originally Posted by MANotaur View Post
    do you always seperate your cardio from your lifting??
    Not sure what u mean but on lift days I warmup on stairs or something getting my HR up b4 I lift, helps me get going at 4 am. Then ill get at least 20 mins in after I lift. Weds I get two cardio sessions In one am one pm after work. I'm trying to find a cheap stairmaster so I can do cardio at home. Did that answer your ? bud?

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    Quote Originally Posted by bean5er View Post
    Not sure what u mean but on lift days I warmup on stairs or something getting my HR up b4 I lift, helps me get going at 4 am. Then ill get at least 20 mins in after I lift. Weds I get two cardio sessions In one am one pm after work. I'm trying to find a cheap stairmaster so I can do cardio at home. Did that answer your ? bud?

    Bean's 1st contest prep (Lecheek last 8 weeks)
    oh yeah ! i was just curious cause i dont seperate them, i just try to get it in with my lifts.
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    Quote Originally Posted by madds87 View Post
    I do when i pre-contest.
    Cardio in morning and before and after workout. Splitting up my total of cardio i have to do daily.
    whats your logic and reason for doin that?? why only pre contest instead of year round?
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    For me it just breaks it up really, I can get more cardio In as needed. Off season I just do enough to keep my heart healthy and fat at bay.

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    gotcha! i just try and keep my rest intervals low and keep my heart rate up through my lifts. Ill throw in plyo and body weight supersets alot too..

    but right now im doing GVT and high set high rep hypertrophy training so im getting plenty of cardio with that as it is.
    Quote Originally Posted by iparatroop View Post
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    Quote Originally Posted by MANotaur View Post
    gotcha! i just try and keep my rest intervals low and keep my heart rate up through my lifts. Ill throw in plyo and body weight supersets alot too..

    but right now im doing GVT and high set high rep hypertrophy training so im getting plenty of cardio with that as it is.
    That's actually what I try and do also in the off season to avoid plain old cardio lol.

    I wanna try GVT sometime very intriguing

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    Quote Originally Posted by bean5er View Post
    That's actually what I try and do also in the off season to avoid plain old cardio lol.

    I wanna try GVT sometime very intriguing

    Bean's 1st contest prep (Lecheek last 8 weeks)
    i would reccomend it to anybody dude! its crazy! ive made more progress in the 2 months that ive done it than i have ever in a 2 month period...its definately made me a believer in tension/time for hypertrophy training. Im about to change it up a bit and go to higher reps lower sets or go to a 8x8 to 6x12 regimine
    Quote Originally Posted by iparatroop View Post
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    Quote Originally Posted by MANotaur View Post

    i would reccomend it to anybody dude! its crazy! ive made more progress in the 2 months that ive done it than i have ever in a 2 month period...its definately made me a believer in tension/time for hypertrophy training. Im about to change it up a bit and go to higher reps lower sets or go to a 8x8 to 6x12 regimine
    Nice! I was reading Ricky'a thread, he just started it and put in some variations that looked pretty appealing. Ima give it a go this summer probably!

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    Quote Originally Posted by bean5er View Post
    Nice! I was reading Ricky'a thread, he just started it and put in some variations that looked pretty appealing. Ima give it a go this summer probably!

    Bean's 1st contest prep (Lecheek last 8 weeks)
    please do!! and be ready to hurt! lol i dont think i washed my head or ass good for a solid 2 weeks after starting
    Quote Originally Posted by iparatroop View Post
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    I did a training log on GVT years ago. I may revisit it for my recomp this summer. Maybe even HIIT cradio....say it ain't so!!!!
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    Quote Originally Posted by Distilled Water View Post
    I did a training log on GVT years ago. I may revisit it for my recomp this summer. Maybe even HIIT cradio....say it ain't so!!!!
    DW!! you gonna fuse HIIT and GVT!! your insane!! do you have a soul or are you from another realm?
    Quote Originally Posted by iparatroop View Post
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    Quote Originally Posted by MANotaur View Post
    oh yeah ! i was just curious cause i dont seperate them, i just try to get it in with my lifts.
    this is fine

    when precontest, it is a common strategy to seperate sessions, so as to burn more cals/get more energy expenditure
    for body comp purposes, 2 active sessions in a day is more fruitful than one + allows you to hold more muscle (theoretically)

    doing weights/cardio together is fine - so long as you are not doing one or the other to excess, and especially w/o any intraWO nutrition support (bcaa/eaa etc)

    one thing tho - it is generally advised to do your cardio following weights (and not vice versa) so as to not detract from optimal growth factors

    utilizing some low-intensity cardio for short duration prior to lifting, as a warm-up, is fine ie 5-10min fast-walk/slow-jog prior to training, esp is great warm-up for the legs prior to squatting
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    Quote Originally Posted by snagencyV2.0 View Post
    this is fine

    when precontest, it is a common strategy to seperate sessions, so as to burn more cals/get more energy expenditure
    for body comp purposes, 2 active sessions in a day is more fruitful than one + allows you to hold more muscle (theoretically)

    doing weights/cardio together is fine - so long as you are not doing one or the other to excess, and especially w/o any intraWO nutrition support (bcaa/eaa etc)

    one thing tho - it is generally advised to do your cardio following weights (and not vice versa) so as to not detract from optimal growth factors

    utilizing some low-intensity cardio for short duration prior to lifting, as a warm-up, is fine ie 5-10min fast-walk/slow-jog prior to training, esp is great warm-up for the legs prior to squatting
    Boom nail on the head thanks Snags!

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    just trying to help out brosef
    been there/done that a few times..
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    Quote Originally Posted by snagencyV2.0 View Post
    just trying to help out brosef
    been there/done that a few times..
    Thanks snags!

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    Quote Originally Posted by madds87 View Post
    I do when i pre-contest.
    Cardio in morning and before and after workout. Splitting up my total of cardio i have to do daily.
    I split too.
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    Quote Originally Posted by snagencyV2.0 View Post
    this is fine

    when precontest, it is a common strategy to seperate sessions, so as to burn more cals/get more energy expenditure
    for body comp purposes, 2 active sessions in a day is more fruitful than one + allows you to hold more muscle (theoretically)

    doing weights/cardio together is fine - so long as you are not doing one or the other to excess, and especially w/o any intraWO nutrition support (bcaa/eaa etc)

    one thing tho - it is generally advised to do your cardio following weights (and not vice versa) so as to not detract from optimal growth factors

    utilizing some low-intensity cardio for short duration prior to lifting, as a warm-up, is fine ie 5-10min fast-walk/slow-jog prior to training, esp is great warm-up for the legs prior to squatting
    I agree with this. I think this is solid info for everyone.
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    Everyone in here is making me feel the need to kick up my cardio.
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    Quote Originally Posted by Marms View Post
    Everyone in here is making me feel the need to kick up my cardio.
    lol
    well, aside from the obvious cardiovascular benefits of cardio, keep in mind that not everybody needs it for body comp purposes (diet/metabolism play a major role in this aspect)

    and "cardio" in itself, is not always what we assume it to be ie treadmill or machine
    sports, biking, hiking, sprinting, etc are all various forms of cardio..
    swimming is one the most (if not THE most) energy-consuming cardio one can do
    (tennis works like a champ for me)

    and the most basic form of cardio itself (weight training) is ignored by many weight enthusiasts
    simply picking up the pace within training, shortening rest periods (30-45sec rest between sets), increasing tempo, employing supersets/giant sets/double-doubles etc are all ways to increase the cardio output of your weight sessions
    (i employ this concept much myself)

    cardio ie elevated heart-rate can take many shapes

    captain obvious tho i may be, thought this may be useful way to look at things, for some



    sorry again bean5er, i just happen to enjoy the topic at hand
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    Quote Originally Posted by Marms View Post
    Everyone in here is making me feel the need to kick up my cardio.
    There he is glad to have you sir! Had to hide my T2 and Oxy eca in my closet. 6 more weeks till I get to use them.

    :stoked:

    Btw nice job with speed x3 had a sample, good stuff!

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    Quote Originally Posted by snagencyV2.0 View Post

    lol
    well, aside from the obvious cardiovascular benefits of cardio, keep in mind that not everybody needs it for body comp purposes (diet/metabolism play a major role in this aspect)

    and "cardio" in itself, is not always what we assume it to be ie treadmill or machine
    sports, biking, hiking, sprinting, etc are all various forms of cardio..
    swimming is one the most (if not THE most) energy-consuming cardio one can do
    (tennis works like a champ for me)

    and the most basic form of cardio itself (weight training) is ignored by many weight enthusiasts
    simply picking up the pace within training, shortening rest periods (30-45sec rest between sets), increasing tempo, employing supersets/giant sets/double-doubles etc are all ways to increase the cardio output of your weight sessions
    (i employ this concept much myself)

    cardio ie elevated heart-rate can take many shapes

    captain obvious tho i may be, thought this may be useful way to look at things, for some



    sorry again bean5er, i just happen to enjoy the topic at hand
    Great stuff as always Snags keep it coming my friend!

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    Back day fellas

    2 scoops of micro and 2 anabetas and pre wo shake down about 45 min ago.

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    Bean's 1st contest prep (Lecheek last 8 weeks)


    Go kill this shizz bean. You have some incredible dedication dude.
    http://anabolicminds.com/forum/supplement-reviews-logs/216136-finaflex-1-andro.htmlCurrent log belowhttp://anabolicminds.com/forum/redefine-nutrition/226014-getting-bigger-leaner.html#post3893348
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    Quote Originally Posted by bean5er View Post
    Back day fellas

    2 scoops of micro and 2 anabetas and pre wo shake down about 45 min ago.

    Bean's 1st contest prep (Lecheek last 8 weeks)
    How's the micro? I haven't had anything usp for about two yrs except the oxyE and that shyt is pretty great
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    Quote Originally Posted by PREracing25 View Post
    Go kill this shizz bean. You have some incredible dedication dude.
    Focking killed it bro!

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    Quote Originally Posted by PalmFist View Post

    How's the micro? I haven't had anything usp for about two yrs except the oxyE and that shyt is pretty great
    Honestly it's pretty RAD!!! Did two scoops today that's my G spot lol, I'd compare the focus to that of old school lit up minus the cracked out feeling. My endurance is up from last week sweating like a stuck pig. Fruit punch is prob my fav flavor besides apple condense. I'm hooked on it.

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    Micro is great focus with added endurance benefits!
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    Quote Originally Posted by 02sixxer View Post
    I split too.
    It just makes it so much better lol... 2 hrs of cardio all in one workout.... arg!!! id rather glue my butt cheeks together...
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    Quote Originally Posted by madds87 View Post
    It just makes it so much better lol... 2 hrs of cardio all in one workout.... arg!!! id rather glue my butt cheeks together...
    i'd rather glue my cheeks together than do 2hrs of straight (read: machine) cardio in a day period - no matter what the goal/objective may be
    yikes
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    Quote Originally Posted by snagencyV2.0 View Post
    i'd rather glue my cheeks together than do 2hrs of straight (read: machine) cardio in a day period - no matter what the goal/objective may be
    yikes
    Yeah it sucks. I wasnt completely ready for the comp so i had to crank it up.... man it sucked....
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    Alright crazy effing morning,

    Back traps cardio was on tap today I'm at work so ill try and remember my numbers

    Warmup 10 min

    Meadow Rows - tried these out today, glad I did really focused on form not weight as I've never done these. No T bar at my gym so I used a bb on the ground with 25lb plates

    2 warmups
    75x12
    85x10
    85x9

    DB dead stop rows

    80x12
    85x10
    90x8

    1m stretch ea lat

    Pullovers DB Meadow style :-)
    50x16
    60x13
    Went a little to light but these, I get carried away tweak my shoulder so I was being cautious.

    Stretchers (finally figured these ****ers out lol)

    100x12
    120x6 too heavy dropped to 90x6

    Bb shrugs 3 sec hold

    205x15
    225x12
    225x9

    Seated DB shrugs

    50x12
    50x12

    Hypers now I've neglected my lower back always had problems so I never do these or deads. Going to start doing both

    BW+25x15 drop BWx12
    BW+25x15 drop BWx10

    Great workout sweated my ass off then I hopped on the stairs for twenty sipping BCAAs and was soaked

    Weighed in this day at 182.1lbs
    Look a tad leaner tho

    I'm flipping jacked on jacked micro focking love this ****! Talk about tunnel vision I was jamming out staring blankly in the mirror picturing good form for my next set of DB rows staring right at a chick trying to ask me a question. Lol I was looking right at her and didn't even notice.

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    Maybe breezy or DW can help me with this, refarding meadow rows, I think I have my feet and hip position right but at the top of the row is bar supposed to be lined up with your chest or more towards you hip/stomach area, I watched his video on my phone but its so small I couldn't tell.

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    Quote Originally Posted by bean5er View Post
    Maybe breezy or DW can help me with this, refarding meadow rows, I think I have my feet and hip position right but at the top of the row is bar supposed to be lined up with your chest or more towards you hip/stomach area, I watched his video on my phone but its so small I couldn't tell.

    Bean's 1st contest prep (Lecheek last 8 weeks)
    Meadow rows?
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    Quote Originally Posted by madds87 View Post

    Meadow rows?
    Mountain Dog training. Good stuff I'm addicted my friend when I get on my lap top ill send u a link

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    Quote Originally Posted by bean5er View Post
    Maybe breezy or DW can help me with this, refarding meadow rows, I think I have my feet and hip position right but at the top of the row is bar supposed to be lined up with your chest or more towards you hip/stomach area, I watched his video on my phone but its so small I couldn't tell.

    Bean's 1st contest prep (Lecheek last 8 weeks)
    I really just go based on the feel (where it hits the entire lat). I believe I bring it up about half way between my pecs and waist. Here's a video I took a few weeks ago, but I've made some slight adjustments since (feet and height).

    http://m.youtube.com/#/watch?feature...ure%3Dyoutu.be
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    Quote Originally Posted by breezy11 View Post

    I really just go based on the feel (where it hits the entire lat). I believe I bring it up about half way between my pecs and waist. Here's a video I took a few weeks ago, but I've made some slight adjustments since (feet and height).

    http://m.youtube.com/#/watch?feature...ure%3Dyoutu.be
    Thanks brosef

    Bean's 1st contest prep (Lecheek last 8 weeks)
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