1/ I joined a gym >3 months ago and started up with my old routine of 1 day on/1 day off, upper/lower split, doing slower reps at lighter weights to failure, like I learnt from @mangan150 a few years ago. I was hospitalized with pneumonia 2 years ago, which set me back a lot.

2/ I used to also do HIIT, getting my pulse up to 160/94% of theoretical max. After the pneumonia, I'd struggled to get it >145. A cardiologist recommended I resume regular HIIT over a year ago to aid recovery. I failed to do so.

I also switched focus to
strength/hypertrophy
3/ as I'd lost some muscle. That led me to cut HIIT entirely, on the advice of gym staff and Twitter folk.

My lifting regimen has been 1 warmup & 2-4 work sets. I feel I've been progressing and have been adding weight over time. My squats feel limited by my CV system though.
4/ So I decided to add HIIT back to leg days to train my CV system. I did 7 sets of v-squats yesterday, ramping up to 360 (very heavy for me) and back down to 2 "burn out" sets at 180. This video's of the previous leg day's 360 set, to give an idea of my approach.
5/ The last 2 sets at 180 were like this video, also from the previous session. I found my pulse to be 152-156 after the last 2 sets, which was very gratifying. That showed my CV was improving, and my squats were really intense, as I'd hoped they'd be. I did hip ad- & abduct,
6/ as well as calves, and then finished up with 4 intervals on the elliptical machine, going all-out for 45 or 30 seconds. I was delighted to find my pulse nearly up to 160, which is great for me now. Today, my glutes are lightly and uniformly sore, as well as my inner quads.
7/7 This all tells me that higher volume (7 sets!) ramping up to "heavy" (6 reps @ 360) and back down, going slow-ish to failure is a good leg day routine for me now, and I'm going to keep with HIIT and not worry about possible deleterious effects on hypertrophy...for now.
Oh...anyone who doesn't agree can come kick my ass and show me a better approach. Or just train with me; I could REALLY use a partner.

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There's a heavy air of Pallywood around the whole thing as well. If the Palestinians can stage huge theatrical performances of victimhood with the willing cooperation of Western media, why shouldn't the migrant caravan organizers expect the same?

It's business as usual for Anarchy, Inc. - the worldwide shredding of national sovereignty to increase the power of transnational organizations and left-wing ideology. Many in the media are true believers. Others just cannot resist the narrative of "change" and "social justice."

The product sold by Anarchy, Inc. is victimhood. It always boils down to the same formula: once the existing order can be painted as oppressors and children as their victims, chaos wins and order loses. Look at the lefties shrieking in unison about "Trump gassing children" today.
First update to https://t.co/lDdqjtKTZL since the challenge ended – Medium links!! Go add your Medium profile now 👀📝 (thanks @diannamallen for the suggestion 😁)


Just added Telegram links to
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Less than 1 hour since I started adding stuff to https://t.co/lDdqjtKTZL again, and profile pages are now responsive!!! 🥳 Check it out -> https://t.co/fVkEL4fu0L


Accounts page is now also responsive!! 📱✨


💪 I managed to make the whole site responsive in about an hour. On my roadmap I had it down as 4-5 hours!!! 🤘🤠🤘