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  1. JohnRock

    100 Day Burpee Challenge ~ Join In Starting Sun. April 24th~

    Can I just do 100 and be done with it?
  2. JohnRock

    I need a new cardio type machine!!! What's "new"?

    How about Insanity?
  3. JohnRock

    Less sups? Good idea or?

    Somehow, the less supplements I buy, the happier I am with my results. I think we expect too much of these things that, for the most part, do very little.
  4. JohnRock

    Rock's Quest For a Black Belt

    I just finished one of the hardest workouts I've ever done. With an 80 lb. heavy bag on my left shoulder, I ran up and down 35 stairs twice. Then back up the stairs and the rest of the hill to hit my tractor tire with a 12 lb. sledgehammer 50x left-handed. Then back down the hill and stairs...
  5. JohnRock

    Deployed on a ship bulk to gain 10 pounds lean weight. Am I dreaming

    I'm no expert, but if your calories and training are right, I don't see how being on a boat would interfere. I'm surprised you like Anabolic Pump, though. I did at first, but after trying a few other options, I think it's my least favorite partitioner for the money. Do they let you eat as...
  6. JohnRock

    Rock's Quest For a Black Belt

    I really wanted to do sprints this morning, but it was raining, so I stayed inside and did one of the Tony Horton "One on One" workouts called "Plyocide" and because his stamina kind of sucks, I did weighted jump rope and pull-ups while he wasted time between moves. Then , this afternoon, it...
  7. JohnRock

    260 down to 180 up to 200

    I don't normally do bodybuilding style lifts, but I did one day last week, just focusing on arms and shoulders and had a nice pump, so I had to break out the camera. Yeah, I'm a narcissist. Invalid Link Removed
  8. JohnRock

    Gotta lose 10-15lbs of fat... What to take?

    Take a smaller helping at meals.
  9. JohnRock

    Rock's Quest For a Black Belt

    Just finished a nice workout with some new equipment. A bunch of sledgehammer hits on a big ol' tractor tire, some stairs, box jumps, walking renegade rows, and finished up with the speed bag. Yeehaw! -j
  10. JohnRock

    IF and bulking

    Not true at all. Your metabolism will only speed up to take care of the food it has to digest and even then, it's not going to burn more calories than you took in.
  11. JohnRock

    Rock's Quest For a Black Belt

    I had a good low volume workout this morning. One set each of: Hex-bar deadlifts: 305/5 One-arm floor press & twist: 60/15 (each side) Barbell clean & press: 115/10 One-arm pull-ups: -/3 (each side) Wide grip pull-ups: -/8 One-arm push press: 40/15 (each side) Full body throws: 105 lb...
  12. JohnRock

    Rock's Quest For a Black Belt

    Hey guys, it's been a while since I've checked in because I haven't had much that's different to report. But, testing is getting closer, so here's what's up: We started grappling and working jiu-jitsu last week. I'm a pretty good standing wrestler. No one was able to put me on the mat...
  13. JohnRock

    260 down to 180 up to 200

    Yeah, it's not a major factor to me. I'm not really concerned with being big either, but maybe a little more than I have now...10 lbs of muscle or so. I'm in no hurry to get there and I'm past the point where I feel like I'm doing something wrong if I don't have visible abs. Right now, I'm...
  14. JohnRock

    How many calories do I need to make my morning run not fasted?

    You're not going to burn up muscle regardless. You're talking about burning a maximum of 300 calories running, as long as you're not in an extreme calorie deficit for days and weeks.
  15. JohnRock

    most effective HIIT intervals?

    Every time I've seen one of those studies, it's made the comparison to steady-state cardio, which I'm not doing. HIIT is effective because of the intensity, not the specific amounts of time spent in each mode. So, if you're doing anything at absolute full intensity, you should get the same...
  16. JohnRock

    most effective HIIT intervals?

    I'm not trying to be argumentative, but it follows the exact same principles, the only difference being that some people can maintain the all-out phase longer than others. If your work interval is only 30 seconds and you could've gone for 60, then you *should've* gone 60 IMO. I don't mean that...
  17. JohnRock

    most effective HIIT intervals?

    I didn't read every response, so this might've already been said, but it depends on your fitness level. Personally, if I pick a few different moves to do in a circuit for 1-2 minutes each, I can keep my heart rate @180 for 5 minutes, then take 1-2 minutes to get it back down and start again...
  18. JohnRock

    Just picked up great book on HIT, makes a ton of sense!!

    I have the same book and I've started working in some of the principles, though not using it exclusively. I've also cut down my strength training frequency a little bit and I only train full body now, which I enjoy. I'm probably still training too frequently, considering how much...
  19. JohnRock

    260 down to 180 up to 200

    No abs at the moment, but my performance is way up. Invalid Link Removed
  20. JohnRock

    FMF's - 28 Days Later Log Modified Clone

    I still think the hormonal products are way premature, but your diet is getting a little better. Still...eat more food.
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