Azubuike24;1737949 wrote: BR, did that happen to be up in NE Ohio? Have you happened to listen to Iron Radio before?

Yes to NE Ohio and no to Iron Radio. I'll have to check that out.

Let me tell you my story.....Got my start lifting for HS football. Once I was done with football, my senior year, I started training at this little "commercial" basement gym up the road.

A few "highlights" of my time there:

Saw the owner drop 500+ lbs (saw him rep 700, 3x's) from full lockout on the bench onto his chest due to a shitty spot only to get up rubbing his chest saying "damn, boy....spot better next time." (I wasn't the spotter)

Owners wife frequently coming down into the gym wearing a wifebeater with nothing on underneath it, nips a blazin', flirting with all of the lifters (I put this in for a reason).

Owners wife screwing around on him, while the wife of the "screw-ee" videotaped it, sending videotape in manila envelope to gym owner.

Mega jealous super roided up gym owner shoots up wife's place of business with semi-automatic weapon and barracades (sp?) himself & family in the house with 30+ semi-automatic weapons, holding the SWAT team at bay for 3 days before surrendering.

Gym owner sent off to mental institution where he's "cured" and actually goes back to work, at Ford, and gets a RAISE for sweeping a 10x10 area all day long. (love them unions :rolleyes: )

Gym owner's wife screws around on him again. This time the owners son and the owner shoot up another business.

Gym owner back to mental institution.

That's the last I heard of him. He's likely dead now. Hope you enjoyed the show !

Jeezus

Man, that sounds like the Most Epic Gym Experience Of All Time. The kind of place you'd almost be willing to pay 2x the usual membership fee just to see what crazy shit happens next.

Heretic;1738337 wrote:Man, that sounds like the Most Epic Gym Experience Of All Time. The kind of place you'd almost be willing to pay 2x the usual membership fee just to see what crazy shit happens next.

He also used to feed live kittens to his Rottweiler. Crazy asshole.

For those of you who work our regularly, how old are you and how many times a week do you work out?

I am not looking for a response from you if 90% of your workouts are cardio (jogging, biking, etc). I'm particularly looking for people who lift and do HIIT.

like_that;1739814 wrote:For those of you who work our regularly, how old are you and how many times a week do you work out?

I am not looking for a response from you if 90% of your workouts are cardio (jogging, biking, etc). I'm particularly looking for people who lift and do HIIT.

41. In theory, it should be every day but Sunday, but due to having a lot of long weekend camping excursions this spring/summer since I started this program (Rock on the Range, a 4-day trip to Indy, Mid-Ohio during its season), it can be anywhere between 3-6 days with 4-5 being the norm.

EDIT: Going from the plan as it is devised (HIIT), it'd be M,W,F doing lifting, T,Th doing cardio and Saturday is a choice between active recovery (40 slow minutes on the stationary bike...fuck that) or another hard cardio workout (20 minutes or so of intense stuff...far better).

like_that;1739814 wrote:For those of you who work our regularly, how old are you and how many times a week do you work out?

I am not looking for a response from you if 90% of your workouts are cardio (jogging, biking, etc). I'm particularly looking for people who lift and do HIIT.

I'll be 48 in October.

I train with weights 3-4x's per week on a split routine. Depending on my moods, I'll either knock out "cardio" (walking on treadmill, farmers walks, prowler push or sprints) immediately after my workout or I'll do it a separate day. Lately it's been more of the "get it all done the same day."

like_that;1739814 wrote:For those of you who work our regularly, how old are you and how many times a week do you work out?

I am not looking for a response from you if 90% of your workouts are cardio (jogging, biking, etc). I'm particularly looking for people who lift and do HIIT.

24. I exercise 6 days a week. A rotation of back/bi, track workout, chest/shoulder/tri, legs, rest, basketball. Then repeat.

30

3 x week. Cardio...2 if that.

like_that;1739814 wrote:
I am not looking for a response from you if 90% of your workouts are cardio (jogging, biking, etc). .

That hurts man...

5-6 sessions a week. My cardio consists of...walking, pushing my car down and back in the parking lot and playing some pickup basketball maybe once a week.

37 Lift 3-4 times a week. Cardio maybe one.

7 Bad Foods that are Good for you......

https://www.t-nation.com/diet-fat-loss/7-bad-foods-that-are-good-for-you

lhslep134;1739890 wrote:That hurts man...

Well a couple things.

1. I used to be part of that 90% cardio group, but after doing research (from this forum and other links) I realized that lifting accompanied by HIIT cardio is the best for body composition.

2. I am just trying to get a gauge of everyone's age and how often they work out to see how their recovery time is. I turn 28 in August and currently do 5-6 times a week (3x lift, 2x HIIT cardio). I am starting to notice my body doesn't recover as quickly as it used to. I am going to start firmly only working out 5 times a week, and then get it down to 4. It's a mental block for me right now to do that, but I was wondering for those who reduce their days how that recovery time supplements your gains?

like_that;1740688 wrote: I was wondering for those who reduce their days how that recovery time supplements your gains?

What I've done to help recovery is to pair "like" movements. For instance, I used to pair body parts like "chest & back" or "bi's & tri's." This was great for the pump & strength portion but I realized I was hitting the same body part 2-3x's a week. Now I pair "back & biceps" and "chest & tri's."

Yes, you can see a decrease in strength as I'm not close gripping (tri's) nearly as much after 5 heavy sets of bench and a few higher rep sets of incline DB press & incline flyes but I'm getting most of my "pushing" work out of the way on Saturday. My "pulling" work (back & bi's) is then done in the next workout and I won't hit those body parts for another week, increasing my rest/strength/freshness.

Now I know that many may advocate training a body part 2-3x's a week and Azu was even doing daily arm work but for strength/power/recovery, 1x per week works best for me. Plus it makes me look forward to attacking the weights when "bench day" or "deadlift day" rolls around.

Hope this helps...

like_that;1740688 wrote:Well a couple things.

1. I used to be part of that 90% cardio group, but after doing research (from this forum and other links) I realized that lifting accompanied by HIIT cardio is the best for body composition.

2. I am just trying to get a gauge of everyone's age and how often they work out to see how their recovery time is. I turn 28 in August and currently do 5-6 times a week (3x lift, 2x HIIT cardio). I am starting to notice my body doesn't recover as quickly as it used to. I am going to start firmly only working out 5 times a week, and then get it down to 4. It's a mental block for me right now to do that, but I was wondering for those who reduce their days how that recovery time supplements your gains?

turning 30 next month. I workout 3-5 times a week depending on my schedule. I'll lift 3-4 times a week and usually have one conditioning day, I'll do some loaded carries and/or kettlebell swings. Your off days can be active recovery, go for a long walk, swim, bike ride, etc. Doesn't have to be a total rest day, might make you feel like you're not skipping a work out.

My lower back takes longer to recover than anything else, especially after deadlift days. I usually do nothing the day after.

Raw Dawgin' it;1740698 wrote: Your off days can be active recovery, go for a long walk, swim, bike ride, etc. Doesn't have to be a total rest day, might make you feel like you're not skipping a work out.

Agree with this.

Stretching is something I'm becoming a big believer in as well. It really helps me to not feel as sore/recover faster. My soreness is more from 50 miles, 4-5k of climbing on the bike though.

Edit: stretching plus ice. I ice my knees/ankles after big bike days as well.

Commander of Awesome;1740710 wrote:Stretching is something I'm becoming a big believer in as well. It really helps me to not feel as sore/recover faster. My soreness is more from 50 miles, 4-5k of climbing on the bike though.

Edit: stretching plus ice. I ice my knees/ankles after big bike days as well.

You are just now realizing stretching is important?

DeyDurkie5;1740776 wrote:You are just now realizing stretching is important?

As a post work out recovery? Yeah I guess so. I would roll my IT bands after a run, but that's about it. Would stretch a bit pre workout, but not a daily thing.

Ttt

Commander of Awesome;1740825 wrote:As a post work out recovery? Yeah I guess so. I would roll my IT bands after a run, but that's about it. Would stretch a bit pre workout, but not a daily thing.

I've read it's silly to roll IT bands because they don't stretch. But I'm sure there are 100 articles say to roll you IT bands. I've also seen a few that say to only roll your major muscles, like quads, hams, lats, etc and not to over do it.

I think it was you who said that you shouldn't stretch cold and to do active warm ups. While this seems like a no brainer, I know a lot of people who don't.

Raw Dawgin' it;1740854 wrote:I've read it's silly to roll IT bands because they don't stretch. But I'm sure there are 100 articles say to roll you IT bands. I've also seen a few that say to only roll your major muscles, like quads, hams, lats, etc and not to over do it.

I think it was you who said that you shouldn't stretch cold and to do active warm ups. While this seems like a no brainer, I know a lot of people who don't.

There are different theories/opinions on stretching depending on the activity. As far as heavy lifting goes, I rarely do it. I'll do some ramp up sets and then hit it hard. Some of the Olympic lifters in countries like Bulgaria, etc go right at it with no stretching/warmups. If you're doing some form of running, I'd think it would be wise to do some kind of stretching. Again, when I run sprints, I keep the stretching to a minimum.

I can't remember the specific article but I'd read where some stretching can actually be negative.

Heretic;1739816 wrote: EDIT: Going from the plan as it is devised (HIIT), it'd be M,W,F doing lifting, T,Th doing cardio and Saturday is a choice between active recovery (40 slow minutes on the stationary bike...fuck that) or another hard cardio workout (20 minutes or so of intense stuff...far better).

I am pretty close Heretic in age and his workout.
lift 3x a week, one day endurance cardio on bike, one day HIIT. I also add one day swim, one day yoga.
In theory my week would look like this:

Sun- HIIT
M- Chest/Back afternoon, Yoga night
T- HIIT
W- Swim morning, 12 50yd sprint, Abs/Legs afternoon
R- 20-30 mile bike
F- Shoulder, Bi, Tri
Sat- rest, yard work

BR1986FB;1740856 wrote:There are different theories/opinions on stretching depending on the activity. As far as heavy lifting goes, I rarely do it. I'll do some ramp up sets and then hit it hard. Some of the Olympic lifters in countries like Bulgaria, etc go right at it with no stretching/warmups. If you're doing some form of running, I'd think it would be wise to do some kind of stretching. Again, when I run sprints, I keep the stretching to a minimum.

I can't remember the specific article but I'd read where some stretching can actually be negative.

Hell, even in P90X they say don't do too much static stretching because it can have negative effects.