Has everyone tried the Assault Bike?
Like these poor people, for those of you that have done it you know why I say poor.
It’s absolute Death with a Capital “D”!
If you don’t think so then you have not done it correctly. The reason I bring the bike up?
I bring the Assault Bike up because it is the perfect example of the importance of Intensity.
If you go hard how long can you possibly go on that thing?
To Answer that question I had done that interval training on the bike, 5 seconds on and 15 seconds off after 3 minutes I wanted to puke on top of my puke from the first 2 minutes which was on top of my puke from the first minute.
This is of course if you’re going intense which is why I bring this up… as I said.
The bike is the perfect piece of equipment to do hard intense interval training on because it knocks the fuck out of you and you can’t go that hard for long.
So if you are going intense you will feel it right away and can’t go for very long.
Let me ask you, what’s harder and more beneficial ? A or B?
A. 10 minutes of interval training on that monster piece of equipment. The intervals being 10 seconds on and 20 seconds off.
B. One hour of Spin Class.
Answer? heh, heh, c’mon what is it!
The answer is……………… A!!!!!
Yes, A. That’s right 10 minutes of intense training on that Bitch is more productive than an hour long spin class.
Why? It’s simple to understand. You can’t possibly do 10 on and 2o off for more than 10 or 15 minutes before you give in and say Uncle.
The hour long spin class however is hard enough, well to do enough for an hour.
Don’t be silly and confuse results with time or length of your workout.
Results comes from intensity!!!!!!!
“War Frank” This one was specially requested from the Manchild
25 Muscle Ups
100 Air Squats
35 GHD Sit ups
The modification for Muscle Ups is 25 pull ups and 25 Dips or 25 Push Ups
The modification for the GHD Sit ups is Ab Mat Sit ups
This is what I’m talking about, when you lift, lift like a beast!
If you do what you are capable of doing you won’t get any results. If you push yourself to do what you aren’t capable of doing you’ll get crazy benefits.
Like Alex here for example Squatting 245 lb for 100 Reps.
Not only will the 100 Reps be torture on it’s own but with all that weight he wasn’t able to take a shit without being in pain.
Ya gotta mix it up or your body gets used to everything really fast and you’ll stop getting the results you want.
He even has the key to world class fitness on his shirt!
Deadlift 5 x 3
1 Snatch or Power Snatch Start @ 65% max Snatch and work up
1 Overhead Squat
For 12 Minutes
There will be a sign in sheet for the party on this Sunday, If you are able to make it please put down your name and how many degenerates you’re brining so I know what food to get.
If you are not told otherwise bring Alcohol, in other words if I don’t tell you to bring something just bring Alcohol, Bingo?
The party is this Sunday at 3pm. I will refrain from throwing anyone in the pool this year do to my Spinal issues. I think the last several tosses of Gina had crippled me the day after, and apparently no one likes to get thrown in the pool anyway. Something I was totally unaware of until I was told… by everyone… Every year…
So, no more pool. I hope you will all go in on your own initiative this time.
I will also refrain from lighting anyone on fire. Along with not throwing anyone in the pool I apparently set Debbie and Harry’s son Luke on fire with a mortar…
I honestly think that was Phils’ mortar not mine.
Enough about the Paatyyy!
Check this out, Jerry Paggoooots also made a decision a month ago to change his life and start eating super well. Now even thought his pic is almost a year old he said that he only dieted for the last month. So the big change is from the diet.
Yes he put on size and shape but the leanness is from the month of eating well.
I keep telling ya it doesn’t take long you just gotta be willing to give it a go!
You can definitely see a noticeable difference in his shape and he put on a good amount of muscle. Probably he went from 17% to 10 or 11% Fat.
This is some good shit!
Nice Job Jerry
5 x 3 Back Squat
For 4 Minutes Complete as many calories as you can
10 seconds on and 20 off on the Assault Bike
Go right Into the
Push Ups for 4 minutes under the 20 seconds on and 10 off
Rest for 2 Minutes
Then complete as many Rounds as possible of
25 Double Unders
5 Power Cleans @185/115
In 7 minutes