Inter-set rests
The 30 sec. I said for for rest was not enough. I've always been taught doing 3 reps for the 4-6RM load Chad wrote for requires in the 60-90 second range. A true 3 RM would require in the 2 min. range, no?
I had been doing 1:1 work:rest (15 seconds sprint/15 seconds slow or rest) on the Air Dyne for 10-15 sets (5-8 minutes). That was pretty hard. Maybe I'll try the 1:3 but for longer periods (18 min. is what Chad suggests).
I am the same about the chocolate. I like "Whey Supremacy" shake from Black Star Labs and some mixed nuts at night.
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