Going for speed and strength

**Bullcrew** · 10-24-2017, 05:00 PM

This will kind of sum up what I've done so far and where I'm at..as well as where I'm headed...

I'm not after monster size, that was when I was young...

Goal
220lbs
BF 3 to 5% and 7% as a everyday
Run 5:40 mile
Get my 8mile plus runs below 7 min a mile
Get my hills, stairs and trail runs down to a flat 8
400lb bench
600 dead lift
Squat (undetermined had 4 broken backs so I need to play with it)

Current
215
Body fat ? No idea probably 7 to 9
Mile 6:12
8 mile plus runs 7:42
Hills and trails stairs etc 8:47
Bench 340
Dead lift 490

Started 265lbs a year ago....

I'll fill in diet and exercise in a bit..

.

**Bullcrew** · 10-24-2017, 05:36 PM

Exercise
Hit gym lift heavy
Then run 3 to 4 miles hills and stairs

Usually HIIT training in morning followed by lifting then another hour of HIIT in evening.

The training yesterday was
Morning: 6:30am (kept it on light side was going to be a busy day)
Incline and flat press 100lb dumbells
225 decline bench
200lb cable squats to overhead press
100lb barbell curls

Then hiit training 8:15am
5,6,7,8,9,10,9,8,7,6,5 on the minute power cleans 115lbs (80 total)
200meter run 55lb bucket (run)
200 meter run 6' slosh pipe 45lbs (run)
200 meter farmer carry 100lbs (run)
200 meter deadman bag carry 75lbs (run)
100 star jumps
20 dragon pushups
20 butterfly sit ups

Evening 6:15 HIIT
5,6,7,8,9,10,9,8,7,6,5 95lb clean from floor to overhead press on the minute
200 meter body bag 75lb run
200 meter slosh pipe 45lbs run
200 meter farmers carry 110lbs
200 meter bucket carry 55lbs run
100 star jumps
36 dragon pushups
20 butterfly situps

**Bullcrew** · 10-24-2017, 05:38 PM

I do this schedule 3 times a week and mix up the weight lifting...the other days it's 1 class lift weights and run 3 to 6 miles

**Hatebreed** · 10-24-2017, 05:51 PM

Originally Posted by Bullcrew

Exercise
Hit gym lift heavy
Then run 3 to 4 miles hills and stairs

Usually HIIT training in morning followed by lifting then another hour of HIIT in evening.

The training yesterday was
Morning: 6:30am (kept it on light side was going to be a busy day)
Incline and flat press 100lb dumbells
225 decline bench
200lb cable squats to overhead press
100lb barbell curls

Then hiit training 8:15am
5,6,7,8,9,10,9,8,7,6,5 on the minute power cleans 115lbs (80 total)
200meter run 55lb bucket (run)
200 meter run 6' slosh pipe 45lbs (run)
200 meter farmer carry 100lbs (run)
200 meter deadman bag carry 75lbs (run)
100 star jumps
20 dragon pushups
20 butterfly sit ups

Evening 6:15 HIIT
5,6,7,8,9,10,9,8,7,6,5 95lb clean from floor to overhead press on the minute
200 meter body bag 75lb run
200 meter slosh pipe 45lbs run
200 meter farmers carry 110lbs
200 meter bucket carry 55lbs run
100 star jumps
36 dragon pushups
20 butterfly situps

Your a fucking machine brother.

**jrno1** · 10-24-2017, 06:07 PM

remind me never to piss you off!

Sent from my SM-N950U using Tapatalk

**JohnDoe** · 10-24-2017, 06:30 PM

You look great dude. Awesome transformation indeed. Inspiring me to hit that cardio and HIIT training more.

**Bullcrew** · 10-25-2017, 06:28 AM

Thank guys
The HIIT makes for good weight cut and amazing on cardio..helps with ME go harder and heavier lifts...I can grab my breath easier the heavier I go...
It's been a Journey and my success is due to a lot of commitment...

Today was a easier day....hit gym lifted heavy but consistent and then a HIIT class with Different routine...every Monday is weights and lifting with massive cardio same with wed.
Tue thurs is a lot of core and massive amount of body weight plus cardio, abs 10 min with weights, planks (3 min+) , running, 100 yard sprints and more...Saturdays is an obstacle course and weights ...so they mix it up bit you leave a pool of seat and have to keep your breath up to avoid panicking from not being able too breath enough...

**Bullcrew** · 10-25-2017, 10:27 PM

Today was easy day so far.
Hiit training this morning with 3 miles in as well as ropes, squats, rows....then tonight will be heavy lifting again. Tomorrow is back to 2xhiit and either lifting or a 5 mile hills and stairs run...

Either way it's going to be no less than. 1500 to 2000 calorie burn....tomorrow....

Time to eat......

I won't update unless something cool comes up or there a question....

Why? Well here's a multi choice.....lol
A: because my diet sucks! Alot of cheat meals....lol
B: because what I do is constant go go go no magic
C:I'm just not that interesting ....really I'm not, my wife will attest to that lol

**Robocop_9** · 10-25-2017, 10:44 PM

You're a beast man!
I need to get on your cardio plan. My desk job has made me lazy. Only good thing is 3 days off to hit 2 a days.

Sent from my iPhone using Tapatalk

**Bullcrew** · 11-20-2017, 06:57 AM

Well made a choice outside of the gym that should help with some gains...

Had sceptoplasty and turbinate surgery last Tuesday ..2 pain pills after surgery and went to sleep,
Haven't taken a norco since...
wed i walked 2 miles with a 70lb bag on my back on hills did a couple hundred pushups.

Thursday I resumed hiit training and progressively more since....ran a hiit class this morning and hiked 7 miles this afternoon...120 pushups and a ton of an rollers and core....

Next week i will start lifting heavy weights again...I am afraid of the pressure when I lift I can get a nosebleed without surgery when lifting....so a bit haste on that...

Surgeon uses a technique so no manpons in nose...a clot came out today and I was able to breath without my mouth being open....been 30 years or more since I could breath like that.
My sense of taste is incredible I can actually taste and smell what I'm eating....so fingers crossed I should be able to pick up time on my running now that I won't have to stop and force my nose open cause my throat closed from asthma and irritation.......