KRANK/ SC OR ANY OTHER ELITE ATHLETE TYPES

[38 returns]

The assault bike?

Josh has been raving on about it amongst other things!

How would you incorporate it into a training programme for maximum efectivness? I've never used one before but have been told 10-15 minute a day can work miracles...

gents the floor is yours.


PLEASE DO NOT ANSWER IF YOU HAVE A GAYCYCLE

[Grape Ape]

Start with this:

2 - 5 minute warmup ride

Then:

50 sec normal rate, 10 sec all out - max effort

Repeat x 10, no rest.

Next workout try to beat the caloric expenditure.

[38 returns]

great stuff

[Grape Ape]

great stuff

Thanks.

I picked that one because it's manageable and a good place to start.

Sounds easy, but if you have not done it and do go all out for 10 sec, recovering in the next 50 is tough.

[Krankenstein]

The assault bike?

Josh has been raving on about it amongst other things!

How would you incorporate it into a training programme for maximum efectivness? I've never used one before but have been told 10-15 minute a day can work miracles...

gents the floor is yours.


PLEASE DO NOT ANSWER IF YOU HAVE A GAYCYCLE

Are you just looking to add some conditioning in, or are you trying to boost aerobic capacity.  That would change what I would suggest.

I do all sorts of training with it....zone2, quick burst, intervals, mixed modal.....

If general conditioning....do something like 200 cals.  Pic an RPM or watt that you know you can hold.  I typically ride in the 56 - 58rpm range for that.

You can do all sorts of intervals...typical tabata for my programming is 20/40(work/rest). 

One of my favorites is :

Bike 8 x 15 sec Sprint @ 100%, rest 90 sec
Rest 4 min b/w sets 4 & 5

Your score is total calories.  Those 15 sec build up quick.

[bhank]

The easiest way to get in shape is to make exercise fun so you do it more often. A bike of any type that goes outside you may find you use more.

[joswift]

The easiest way to get in shape is to make exercise fun so you do it more often. A bike of any type that goes outside you may find you use more.

get out of this fucking thread you kunt

[BigRo]

I did it the other day.

[Hulkotron]

get out of this fucking thread you kunt

Resting heart rate 112 and he is giving cardio advice.

[38 returns]

The easiest way to get in shape is to make exercise fun so you do it more often. A bike of any type that goes outside you may find you use more.

.
I don't want any input off you kindly  fuckoff

[wes]

get out of this fucking thread you kunt

LOL 

[Krankenstein]

I did it the other day.

I believe that is the rogue echo bike.   Way worse than assault bike.

Echo is belt driven....you stop pedaling it stops.    Assault bike is chain driven and you can kind of coast in. 

Rogue has a challenge of fastest to 50 cals.  NO WAY would I ever come close to this guy:

I was there when this guy sent it......the crowd noise was INSANE

[Krankenstein]

The easiest way to get in shape is to make exercise fun so you do it more often. A bike of any type that goes outside you may find you use more.

Riding bikes outside = stopping, coasting, etc.   That is not what this is about.

[IroNat]

Is there such a thing as an "Assault Tricycle"?

[bhank]

.
I don't want any input off you kindly  fuckoff

Maybe I will just spam the thread and remind everyone you went to prison for getting guns to shoot teenagers Should I say it in BOLD A THOUSAND TIMES 38 IS A girl WHO WENT TO PRISON FOR SHOOTING TEENAGERS

[IroNat]

Maybe I will just spam the thread and remind everyone you went to prison for getting guns to shoot teenagers Should I say it in BOLD A THOUSAND TIMES 38 IS A girl WHO WENT TO PRISON FOR SHOOTING TEENAGERS

That's great because Getbig needs more female members.

[38 returns]

Maybe I will just spam the thread and remind everyone you went to prison for getting guns to shoot teenagers Should I say it in BOLD A THOUSAND TIMES 38 IS A girl WHO WENT TO PRISON FOR SHOOTING TEENAGERS

yes Brian Wood Healy Hankins of Selma but before you do


Brian claim to scare serial killers
You posted this on here.

Brian had over 10,000 school fights and never got beaten
You posted this on here too

Brian claims he can beat up mike Tyson
You said you would rag doll mike Tyson- what does that mean if not beat him up


Brian mocks those suffering from cancer
You did this about Wes last week


Brian would assault handicapped people if they were mean to him
The Scott will back me up on this as you post dit to him


Brian has over 70 offences on file
We've seen the arrest sheet Brian


These include controlled substances and domestic violence
Again all on the sheet


Brian can't see his brothers kids because of inappropriate behaviour
Told this by your family member- you are 'creepy' around kids


Brian gets away with this because his wife Em Urch has 'judges in her pockets'
You posted your wife will likely become a senator and has judges in her pockets wh she can call anytime night or day to 'sort things out'


Brian has threatened to kill people on this website 'on site'
Josh, Jeff and me.

[joswift]

Maybe I will just spam the thread and remind everyone you went to prison for getting guns to shoot teenagers Should I say it in BOLD A THOUSAND TIMES 38 IS A girl WHO WENT TO PRISON FOR SHOOTING TEENAGERS

he didnt snitch on anyone though...

[bhank]

he didnt snitch on anyone though...

No he just shot some teenagers lowlife scumbag should have been locked up for life. How many years in prison did he get for murder again? And he wants to talk about my speeding tickets lol

[webstar]

No he just shot some teenagers lowlife scumbag should have been locked up for life. How many years in prison did he get for murder again? And he wants to talk about my speeding tickets lol

I want to talk about your wife, is she still not living with you ?

[bhank]

I want to talk about your wife, is she still not living with you ?

My wife has lived with me the entire time we have been married and a year prior to that. You are another weirdo troll who contributes nothing doesn't even lift and just comes on here to talk shit to people who do. Fuck off

[Donny]

I did it the other day.

Looking powerful Ro...what happened to all the hair?

[38 returns]

No he just shot some teenagers lowlife scumbag should have been locked up for life. How many years in prison did he get for murder again? And he wants to talk about my speeding tickets lol

Brian answer the questions you claimed I am lying prove it

Woman beating coward grass

Someone attacks many family I sort it someone upsets you online you go the feds

Your a fucking eunuch

Please know your place and go for a ride on your gaycycke

[bhank]

Brian answer the questions you claimed I am lying prove it

Woman beating coward grass

Someone attacks many family I sort it someone upsets you online you go the feds

Your a fucking eunuch

Please know your place and go for a ride on your gaycycke

Well for one you listed my traffic speeding tickets that were dismissed or reduced to nonmoving infractions and acted like they were criminal charges. You then lied and said I had drug and assault charges. Meanwhile you are a convicted murderer who spent years in prison. GTFO

[BigRo]

Looking powerful Ro...what happened to all the hair?

I buzzed it a month ago and did it again a few days ago.