I bet even the meese over there DEL

Cold morning walks are awesome.

This too. I'm ramping slowly on these, but walking is still the balls.

Sprints absolutely kick my ass. Which is why I'm kinda interested in getting back into them. My roommate who loves to sprint will probably help make this happen on Saturdays.

Just this thread on Lyle's forums: http://forums.lylemcdonald.com/showthread.php?t=6903

FTR I'm not advocating to avoid cardio post-lifting + I often intend to do it myself, just wanted to half troll half bring up the topic.

With that said, I'd be very curious to find what Lyle actually wrote about it himself (the OP implies that Lyle did write something) and understand why it probably doesn't matter.

I try to walk, but it's just so time-consuming. Whenever I just step on the t-mill I think to myself "why don't I just go downstairs, swing some kbells and get out of here in 20 minutes?"

I'd feel the same if I walked on a ****ing treadmill. Outside. Fresh air. Sometimes with headphones sometimes without.

Thanks guys. What's the approved KB swing protocol around here? AMRAP swings in a given time period with a fixed amount of rest in between sets? Fixed number of reps with a fixed rest period?

I'd have to wake up early enough in the day, though, which ain't happening.

I do like being outside, but the wind when it's this cold really makes it tough for me to take. (Cue sad head shake from Soulman)

Cool, thanks, I'll definitely read this when I get the chance.

Honestly I prefer treadmill to outside, because at least on the mill I can read my kindle, which I'm gonna do at some point in the day anyway. My complaint is purely time-related.

(EDIT: point still stands, but right now it's winter and I'm not gonna walk through the slushy sidewalks and ****)

Good Dan John article on swings: http://www.t-nation.com/free_online_...etabolic_swing

^Dan John in general is good and I'll +1 that. He can get a bit fps (not in this article though), but can't we all?

Thanks guys, I'll take a look at that article for sure.

1/17
I think I was feeling the effects of my recent illness and one week layoff, or my reduced calorie diet, or both, because this layoff was kind of meh. I took an extra 30 secs here or there on the last few sets of each compound exercise, but other than that I stuck to the rest scheme. I'm going to stick with the same weights until I can hit the reps I'm supposed to hit in the time I'm supposed to hit them, then move up.

Dips 2x10, 1x7, 1x6, 1x5 x bw+15

Meh, if this keeps up I'll be using the assisted dip machine by February; hopefully this is just an endurance issue that I can work out in the next few weeks.

DB Bench 3x10x65
DB Incline 3x10x45

No question my left side is less stable/strong than my right; I'll probably stick with these weights for another few weeks and really concentrate on my left side.

Pendlays 3x10x135
Front Raise 2x20x10
Lateral Raise 2x20x7.5
Facepulls 2x12x50
Cable Curl/Overhead Ext Superset 2x20x27.5

That's a lot of pain to get to eat 150-200 more calories imo.

Probably. I think walking out in nature in general has got to be way more +lifeEV for most people than burning a similar amount of calories indoors.

Obv the time necessary is an issue. But, walking on a treadmill probably allows you to still do work or be productive whereas trying to between hill sprints is not possible imo.

Yeah, this is what I'm getting at I think.

Monte - is the walking so you can eat more or not have to eat less and get dem results? Seems like a really good addition imo. If I were cutting I'd try to figure out a way to just do tons of walkingish type cardio while being productive (video games, reading, doing work, etc.). Seems GOAT solution imo so you can get some bread pudding once a week or w/e.

(Btw, I don't like bread pudding much, seems kind of pretty suboptimal as loco's go-to cheat. But that is probably part of what makes loco the legend that he is.)

It's more just so I can burn a few hundred extra calories every few days without have to dip down into eating in the 1800s for calories; I've been staying at 2200ish pretty consistently since I've started cutting and it's a pretty good number for me. Obviously I'll need to adjust it down a bit if my goals change (like if I want to keep going once I get to 200), but it's working out for me now.

I already walk almost a mile a day (two blocks to and from work, and two blocks to and from the gym), but I figured something additional that was a bit more formalized might be better.

Can't fathom reading and walking. To each his own.

Monte - :chathumb:

Makes me wanna add walking in to what I do. Although I think I kind of am doing that with an hour of easy cardio (120-130 heartrate) a couple times a week.

Treadmill. Or audiobook ldo.

Nothing wrong with them, sorta trolling. See below.

Yeah this - especially after squatting a gazillion reps. Which is awesome. And sprinting is just way more badass than swongs. Not being a pussy involves being able to run like a mofo way more than swinging a silly KB around.

Not to say that swings aren't hard too. I tried the Greyskull 100 swings for time - that was lol hard the first time and my lumbar was crying for mercy.

If you want more conditioning, by all means do both/other stuff. Recovery balance, diet etc etc.

Well, you can in fact wear crampons...or just do hill sprints in the snow with studded shoes (I have a pair with screw-ons). I intend to do this next winter cause come on, that's just badass. In the mean time it's the treadmill for me, then the track come spring (i.e. June).

You might get a pass for the cold depending on the temp...gotta be below 20 F at the least though. 15 or below I'm right there with you.

I personally don't do it for the extra cals at all, just for the conditioning part. And for mental toughness. Squatting is hard in a different way.

SM - agreed. My assumption is Monte cares primarily about getting some calories burned.

Hill sprints seem very effective at upping your sprint-type conditioning really well. And since I sometimes play basketball that seems very helpful. But they really, really suck. And unlike Squats it's not just one set, it's like 6-12 sprints of suck.

You're right Yugo; I'm mainly concerned with getting down to a decent weight and BF level (whatever 10-12% turns out to be). After that, I'd probably just do the Soulman bulk/cut cycle up to 15% and back down and try to gain a few pounds of muscle a year.

I'm already on the last loop of my belt (for my pants, I've been on the last loop of my Inzer one for a while now), so I might have to break out the awl if things keep going well.

Btw, 10-12% is probably a bit past "decent". Not trying to be nitty just maybe thinking that at around 15% you will think "hey, I look pretty damn good, jfc it's hard to get significantly lower". But then again, maybe you'll just loco down there to 10-12.

I don't think I came to this conclusion from reading your log, but I'm essentially thinking of the same thing. Except I don't want to cut/bulk at all, lol. So, it probably means I'm going to stay at ~17% bf (or w/e I actually am, meh) forever.

It's more likely I'll slowly cut (and hopefully recomp a bit) down to 13-15% bf and then reevaluate. Or maybe I will just maintain for no apparent real reasons...

Why 10-12? B/c it seems reasonable and you wanna see dem abs?

It's pretty much just an arbitrary goal, I may well decide that 15 is good enough, but I'd like to see how low I can end up going. I like lifting heavy stuff and all that, but I've got cholesterol and (very minor) bp issues that this sort of thing could hopefully help resolve. Also I'm going to be going to the beach in May, which is honestly the real reason for this; it'd be nice to look like I even lifted.

The LRB program that C-P is running looks pretty interesting (I bought the e-book and read it a few weeks ago) and it might be something I'd consider doing after I finish this up.

Just read the swings article -- great stuff.

I think I'll start trying to get 75 swings 2 or 3 days a week; it seems like I should be able to get it done relatively easily when I get home from work.

I'm guessing this should help my squat and DL numbers if I really get into it?