Yeah it's very good. I usually do 2 x 15 x 130kg or set it 150kg and do a few sets of as many repts as possible (between 10 and 15). iirc the most I've ever done was 10 x 180kg but that was months ago. I've no idea what I could do now.
For a "weedy rake boy" I'd say you're doing very well![Very Happy](https://bordersdown.net/core/images/smilies/biggrin.gif)
I haven't posted here for a few weeks so here's my update: my trouser size is now officially two sizes lower than it was six months ago
I've lost 30lbs and I'm stronger and fitter than ever before. I have a new workout that I designed myself for cardio on the treadmill. It's dead easy - just bring an iPod and a load of songs ![Very Happy](https://bordersdown.net/core/images/smilies/biggrin.gif)
Pick a few different albums with varying lengths of song. I stick it on shuffle and run for a song at 9km/h. Once it's about to end, I slow the machine down to 6.5km/h (fast walk) and put the incline up to 15% for a song. This lets me 'recover' from the running, even though this is still a very hard exercise. Just before that song ends I stick it up to 9km/h again and bring the incline down...so I'm running on an incline for about 15-20 seconds. I basically do this for as long as I can. I aim for 30 minutes but I've managed 38 once
What I love about this is there's no set pattern to how long you run for, or how long the cool-down period is. I could run for 6 minutes, rest for 2, then run for another 6. Or I could have a 5 minute break inbetween two short runs. I really enjoy it though and it's given me back my motivation to work on my cardio. And to show how much that's improved...
When I first started using the treadmill on 6.5@ 15% incline, my heart rate would rocket up to about 165bpm. Running would push it to about 175. Now I can run for 10 minutes, check my heart rate and it's 160...if I then walk at a 15% incline @ 6.5km/h my heart rate will drop to under 140bpm in less than 25 seconds
For a "weedy rake boy" I'd say you're doing very well
![Very Happy](https://bordersdown.net/core/images/smilies/biggrin.gif)
I haven't posted here for a few weeks so here's my update: my trouser size is now officially two sizes lower than it was six months ago
![Very Happy](https://bordersdown.net/core/images/smilies/biggrin.gif)
![Very Happy](https://bordersdown.net/core/images/smilies/biggrin.gif)
Pick a few different albums with varying lengths of song. I stick it on shuffle and run for a song at 9km/h. Once it's about to end, I slow the machine down to 6.5km/h (fast walk) and put the incline up to 15% for a song. This lets me 'recover' from the running, even though this is still a very hard exercise. Just before that song ends I stick it up to 9km/h again and bring the incline down...so I'm running on an incline for about 15-20 seconds. I basically do this for as long as I can. I aim for 30 minutes but I've managed 38 once
What I love about this is there's no set pattern to how long you run for, or how long the cool-down period is. I could run for 6 minutes, rest for 2, then run for another 6. Or I could have a 5 minute break inbetween two short runs. I really enjoy it though and it's given me back my motivation to work on my cardio. And to show how much that's improved...
When I first started using the treadmill on 6.5@ 15% incline, my heart rate would rocket up to about 165bpm. Running would push it to about 175. Now I can run for 10 minutes, check my heart rate and it's 160...if I then walk at a 15% incline @ 6.5km/h my heart rate will drop to under 140bpm in less than 25 seconds
![Very Happy](https://bordersdown.net/core/images/smilies/biggrin.gif)
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