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Default Dan checked in at - The gym - 29-07-2017, 02:17 AM

Stopped doing HIIT a number of months ago. I figured that since I'd already lost the 3 stone i was planning to lose, I could mix up my cardio so that it's not so repetitive.

So since about February/March I've been doing mainly endurance type cardio.

It started when I saw this picture on Boxnations snapchat, where there was this time table with instructions on the wall of a boxing gym. The exercise regime is called the running man. I was trying to post the pic back then but for some reason it wouldn't let me. I'll try again until I get it up.

It's so tough, but so awesome. You walk fast or jog for 5 minutes to warm up, then reset the treadmill from zero and set it to 8kph and an incline of 1.5.

After 50 seconds increase by 0.5kph. After another 50 seconds increase by another 0.5kph. You keep doing this right up until 16kph.

After 50 seconds of 16kph you increase the incline to 2.0. After 50 seconds you add another 0.5 incline. Again you keep adding 0.5 every 50 seconds until you can't go no more.

Whoa, before you think "that looks easy" it's far from it. I have only done it twice. The first time I got to 13.30. Then 2 days later I got to 14.00. Which means I got to the 16kph + 40 seconds.

The results table goes like this..

Elite 18:30 or over

Good 15:50 - 17:40

Above average 13:20 - 15:00

Average 10:50 - 12:30

Poor Under 10:00

I urge anyone who enjoys their cardio or running to try it. Since I done it those 2 times I've been doing my own variations of it. So for example I'll walk fast for a few minutes then set it up to 10kph. After a minute i'll increase it by 0.5kph, and again after another minute etc etc. Always at least an incline of 1.0.

Sometimes I'll shorten it by increasing by 1kph rather than 0.5, and see how far i can go.

Tomorrow I'll go to the gym in the early afternoon solely to do the running man exercise outlined above, and find out how worth it all the endurance training has been.

Rule number 1, don't be number 2
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dan300's Avatar
Default 29-07-2017, 08:53 PM

So the training paid off. Perhaps not as much as I thought it might have, but it still did.

I added 30 seconds to my previous best. So, I scored a time of 14:30.

I had planned, aimed, expected and hoped for 15:00, but before I started I already decided that if it was too tough then even beating my last score by 30 seconds would still be a success.

To my credit, each time I've attempted this awesome exercise I've always beat my last time by 30 seconds which is quite a considerable margin given how increasingly difficult it gets. It really pushes you to your absolute limits.

I'll provide the short explanation that's written on the table which is titled What it proves..

By gradually increasing the effort you have to make, this test reveals the maximum capacity your body has for processing oxygen and how good your aerobic fitness is. Once you start to use your muscles to power the effort and switch into your anaerobic system, it's only a matter of time before the lactic acid floods your muscles and you have to stop.

Now my personal take on the above based on experience...

Up to 10 minutes is relatively easy and passing 10 minutes is helpful psychologically. However, even though you know you're well over the halfway mark in terms of time, you know the worst is yet to come.

From this point on it's a matter of willing yourself to as far as you can. You can get between minutes 11 and 12 with a bit of a push, but not so much more than you would generally push yourself, then it becomes hellish.

By 12:30 you don't want any more, you are done and all you want to do is stop. You tell yourself to stop, you are fucked. But you push on.

The 13 minute mark is where you really start to let out out the groans. You have no choice. They are necessary, and also somewhat helpful in a comforting way. Anyone who's in the gym knows that this motherfucker on the treadmill is doing something extra.

Between 13:30 and 14:00 every single inch of your entire body is screaming out WE CAN'T FUCKING TAKE THIS SHIT ANYMORE MAN PLEASE HAVE MERCY ON US!

I tell them to shut up I need to break my record. Even though I'm about to explode or something.

When I got to 14:01 I was thinking "ok, you broke your record haha! quit!" but I just continued groaning and roaring loudly until I got to 14:30.

Surprisingly, or perhaps unsurprisingly , the final 20 seconds (after I increased it to the 2.0 incline at 14:10) were very easy. This was obviously because I knew the finish line was in sight.

For me, from 12:30 onward is where the real test begins, because that's where I'm really feeling the pinch. How I cope with it is by taking it in 30 second increments. Yes, on this attempt I have the goal of 15:00 with 14:30 being acceptable if 15 is unreachable at this time, but ahead of me all I see is the next 30 seconds, and every 30 seconds is a checkpoint.

What also helps is shouting motivational stuff in my head from epic motivational videos I often watch.

This is the most gruelling exercise test I've ever come across. It's painful but that's what makes it so awesome. The results tell me I'm above average fitness, and I vowed after my second go of it that I'll reach elite level if it kills me. Which, it probably actually would kill me literally.

Rule number 1, don't be number 2
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Default 12-09-2017, 08:49 PM

I've got the materials for my final psychology module now. It officially begins on the 7th of October but I'm going to hit the ground running with it and get a head start.

As I'll have to do it in my free time, which is already limited, i'm thinking of doing 2 nights at the gym rather than 3.

I currently do..

Monday - Chest & legs

Wednesday - Shoulders and back

Friday - arms and chest

I finish each session with an intense 20 minute cardio blast on the treadmill.

What I'm thinking is that if I just combine these workouts into 2 nights, probably Tuesday and Wednesday, I'll be able to use the much needed extra evening to study rather than spend it at the gym.

Not long ago I was considering ditching the degree. Well now I'm glad I didn't and it won't be long until it's all over in May.

Rule number 1, don't be number 2
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Default 19-10-2017, 10:06 PM

Popped my leg day cherry today. Only 20 months after I started this gym journey.

Better late than never I suppose.

Rule number 1, don't be number 2
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Default 23-12-2017, 11:53 PM

Gunna use The Rock's training regime going into the new year..


There's 1 or 2 of the exercises that I probably won't do (because there's at least 1 machine for legs that ain't in my gym) but I'll be sticking with most of it, and also keeping some of the exercises I currently do, that aren't on this list.

The only real difference is that I'll be doing it over 3 sessions rather than 6. Chest and legs on Monday. Shoulders and back on Wednesday. Arms an Friday.

I'll also be sticking to my own cardio: 20 minutes of incline sprints after each workout.

I'm hoping to find a decent hill close by my home that I can safely use to do my sprints on. I was out for a 4.6 mile run the other day that I'll be doing regularly. At the end of the run there's a steep hill that I sprinted up as hard as I could, despite being wrecked from the run. It wouldn't be safe to use for sprints though because the already narrow path on either side is made narrower by parked cars, and the potential for people to walk out on to the path from their gardens makes it a hazard risk.

Putting a stop to eating so much shite too. I'll be eating the exact same thing Monday to Friday, including brown rice, brown pasta, chicken, pork, peppers, green beans, carrots, plum tomatoes, white fish, fruit, wholegrain crackers, healthy peanut-butter, lots of water, and any coffee I drink will be black with no sugar.

At the weekend there will be some flexibility on what I eat but it will be as healthy as possible, like a cottage pie or something like that on Sunday, for example.

There will be absolutely no deviation from this diet except for a decided cheat day, perhaps every fortnight. This year I'm not being part of the 95% who fail their new year diet by the 15th. In fact maybe my first cheat day will be the 16th, just to have passed that statistic (or maybe that's stupid?).

Rule number 1, don't be number 2
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Default 04-03-2018, 01:27 AM

Joined a new gym the other day.

I had been bored with PureGym for ages, and longed for a change of scenery. So after 2 years at my gym, I switched to a gym called Better Gym Belfast.

It's the best gym I've ever been to and the equipment is fucking incredible. The machines have little simple-to-use tablets that you can type in how many sets and how many reps you want. As soon as you begin there is this zig-zag algorithm thing moving across the screen, and there's a little green ball that moves with your movement. The idea is that you keep the green ball on the line as it moves across the screen. The goal being, optimal movement.

I haven't felt a pump or a burn like it ever. I expect serious #Gainz and I'm not joking.

They also have these curved treadmills that are self-powered. If you walk, the belt walks. If you run, the belt speeds up instantly, you get the idea... Sweat was severely dripping off my face after less than 10 minutes. I went for 20. This is an awesome piece of cardio equipment.

Aside from the awesome gear they have, it's relaxed. In my old gym it was like a bee-hive with people literally tripping over each other. But this gym is so much quieter (aside from the much better, pumping music) in terms of attendees.

Plus, it has three heavy-bags. which I've been missing.

One last thing, there is a little short, sexy blonde working there and she is fucking incredible.

Rule number 1, don't be number 2
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