Woodson's Post Padding:

[Woodson]

192 days, 10 hours, 17 minutes, 54 seconds until I say I do...

I need turn a couple lbs into muscle... Too many cigars and nights spent in the Hitting the brews thread...

It's cold, I had water instead of coffee and my future wife is still asleep...

First time I woke up for athletic activity since I was a pledge in college...

I want to use this thread as a summary for weight, days to gym etc...

Good morning, and wish me luck!

 

[MadJack]

good luck, sir. i'll take my sig off with that

 

[Woodson]

Yeah, I got the raised eye brow after Saturday night from the lady...

Moderation...

Chest, triceps --- Amazing how much you remember lifting and then how much you actually lift...

Pink weights...

Treadmill - 1 mile 11:04 Time


I have a long waaay to go...

Weight: 224

 

[Agent 0659]

11:04 mile?:mj07: Were you crawling?

Good luck, buddy. Come here to my house in the mountains and we will go hiking/fly fishing and the altitude will whip you into shape. :00hour

 

[Irish]

Woodson,
just a bit of a suggestion... I would run for time rather than distance. Keep your heart rate up for a longer duration of time will pay off more than running hard for a short bit of time. It helped me to set the tread to a pretty good pace and run for 30 mins at the end it was only like 3 miles but it was a better result. JMHO.
Good luck captain
Cheers
Irish

 

[Woodson]

11:04 mile?:mj07: Were you crawling?

Good luck, buddy. Come here to my house in the mountains and we will go hiking/fly fishing and the altitude will whip you into shape. :00hour

:mj07:

I almost hurled after i got in my car... :scared I can barely breathe at sea level... :mj07: ! Now, that sounds like a plan! :toast:


Irish, that makes perfect sense... I'll do 30 minutes tomorrow...

Thanks Coach(es), LOL!

Signed,

Private Woodson kurby

 

[ga_ben]

Woodson,

Guess I'll add my .02 on this. I do high-intensity cardio interval training 4-5 times a week, usually 30-35 minutes at a time. You really only need 15-20 minutes to do this and see improvements. Here's what I do. Adjust accordingly.

For a 30 minute workout:

Walk on treadmill at Level 10 or 11 incline and a speed of about 3.5 MPH for about 5 minutes to get warmed up.

As timer counts down to the 25 minute mark lower treadmill to incline level 1 and increase speed up to around 7.5-7.8 MPH.

Run for 1 minute.

As you get down to 24 minutes start gradually lowering speed back to 3.5 and raising incline to 10 or 11. Walk on the incline for 3-4 minutes and repeat run cycle.
Here's the whole workout without in a nutshell:

30-25- walk (incline 10 or 11, speed 3.5)
25-24- run (incline 1, speed 7.7)
24-20- walk (incline 10 or 11, speed 3.5)
20-19- run (incline 1, speed 7.7)
19-15- walk (incline 10 or 11, speed 3.5)
15-14- run (incline 1, speed 7.7)
14-10- walk (incline 10 or 11, speed 3.5)
10-9- run (incline 1, speed 7.7)
9-5- walk (incline 10 or 11, speed 3.5)
5-4- run (incline 1, speed 7.7)
4-0:00- walk (incline 10 or 11, speed 3.5)
Lower incline down to 0 around 1 minute mark

I know this seems complicated in written form but try it out and it will become pretty easy. You could just wait for my book that explains it all. Its entitled: How to do High Intensity Interval Cardio Training 4-5 Times a Week and Remain a Fat Ass. This is 10 times easier to do if you are running outside.

http://www.tnafitness.com/cardio_training/cardio-interval-training-for-melting-away-body-fat/


and stay the hell away from this thread http://www.madjacksports.com/forum/showthread.php?t=345382

 

[rawli007]

Sorry, Woodson, but i cannot support your new lifestyle if it doesnt involve frequent attendance in the 'hittin the brews' thread... after all, you and Morris are the only ones i can really depend on lately..

hope u understand. -raw

 

[MadJack]

Woodson,

Guess I'll add my .02 on this. I do high-intensity cardio interval training 4-5 times a week, usually 30-35 minutes at a time. You really only need 15-20 minutes to do this and see improvements. Here's what I do. Adjust accordingly.

For a 30 minute workout:

Walk on treadmill at Level 10 or 11 incline and a speed of about 3.5 MPH for about 5 minutes to get warmed up.

As timer counts down to the 25 minute mark lower treadmill to incline level 1 and increase speed up to around 7.5-7.8 MPH.

Run for 1 minute.

As you get down to 24 minutes start gradually lowering speed back to 3.5 and raising incline to 10 or 11. Walk on the incline for 3-4 minutes and repeat run cycle.
Here's the whole workout without in a nutshell:

30-25- walk (incline 10 or 11, speed 3.5)
25-24- run (incline 1, speed 7.7)
24-20- walk (incline 10 or 11, speed 3.5)
20-19- run (incline 1, speed 7.7)
19-15- walk (incline 10 or 11, speed 3.5)
15-14- run (incline 1, speed 7.7)
14-10- walk (incline 10 or 11, speed 3.5)
10-9- run (incline 1, speed 7.7)
9-5- walk (incline 10 or 11, speed 3.5)
5-4- run (incline 1, speed 7.7)
4-0:00- walk (incline 10 or 11, speed 3.5)
Lower incline down to 0 around 1 minute mark

I know this seems complicated in written form but try it out and it will become pretty easy. You could just wait for my book that explains it all. Its entitled: How to do High Intensity Interval Cardio Training 4-5 Times a Week and Remain a Fat Ass. This is 10 times easier to do if you are running outside.

http://www.tnafitness.com/cardio_training/cardio-interval-training-for-melting-away-body-fat/


and stay the hell away from this thread http://www.madjacksports.com/forum/showthread.php?t=345382

what kind of improvements you talkin about :shrug:

sounds simple enough. i think my treadmill only does 8% incline so i'll work with that. maybe i'll program it tomorrow and get started.

is it okay to hang onto the bars when you're going 8mph? :shrug:

 

[dunclock]

what kind of improvements you talkin about :shrug:

sounds simple enough. i think my treadmill only does 8% incline so i'll work with that. maybe i'll program it tomorrow and get started.

is it okay to hang onto the bars when you're going 8mph? :shrug:

you better hang on or you will look like that commercial:mj07:

 

[kosar]

is it okay to hang out in the bars when you're trying to go 8mph? :shrug:

:nooo:

 

[MadJack]

don't want to fall on my face :shrug:

:mj07:

 

[kosar]

don't want to fall on my face :shrug:

:mj07:

I understand.

 

[BobbyBlueChip]

don't want to fall on my face :shrug:

:mj07:

. . . or get too far away from the ashtray

 

[vinnie]

Woodson a fatass :142smilie

 

[ga_ben]

what kind of improvements you talkin about :shrug:

sounds simple enough. i think my treadmill only does 8% incline so i'll work with that. maybe i'll program it tomorrow and get started.

is it okay to hang onto the bars when you're going 8mph? :shrug:

Jack I hope this is an appropriate use of this :director: For the love of everything holy stay far away from 8 MPH. 8% incline good, 8 MPH bad.


You can certainly work up to that but if you are just starting out I'd shoot for around 6.5 to 7 MPH for your 1 minute runs. Then work your way up to where you are comfy. If your treadmill has a cup holder you can even have a beer during your walking intervals. :mj06:

 

[vinnie]

what kind of improvements you talkin about :shrug:

sounds simple enough. i think my treadmill only does 8% incline so i'll work with that. maybe i'll program it tomorrow and get started.

is it okay to hang onto the bars when you're going 8mph? :shrug:

,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,:sadwave:

 

[Woodson]

Haaaaaaaaang on, Ja-aaa-ck!

He's going the distance! He's going for speed!



:mj07:

 

[Woodson]

Biceps and Back

Treadmill 20 minutes
Elliptical 10 minutes...

 

[Agent 0659]

You coming to Denver?:mj06: