Viking Power Log

+ My HIIT capability has severly down-turned from my last cut. After 3 intervals I felt taxed. By the end of the cut last time, I did 10 intervals all at Level 15. Now 3 intervals is all I got at 15 then I had turn it down.

+ On the other hand my long bouts of cardio have come back easily; I did an hour of cardio and felt good and felt like I could do some more.

+ Dieting has come back easier which I am happy with it.

January 5th, 2009

Cardio  30 Minute Run (20m @ 7.4 mph; 10m @ 7.0 mph); 520 calories 3.62 miles Avg. HR: 160-170  +2m Cool-Down

20 Minutes Ride (Level 10) 170 calories 6.40 miles  +2m Cool-Down

Totals: 50 minutes + 4 minutes of Cool Downs; 690 calories; 10.02 miles

+ I realize now, that because of my genetics I HAVE to work out. I’ve joked about it before, but I really can’t take time off because my body reacts in an awful way.

+ I really hate the way my body looks now. The weight just came right back off after taking three months from cardio.

+ Mediculously tracking weight, calorie intake and workouts is the absolute best way to do this. Being accountable is so very key.

+ Change your modes of cardio, nothing is too different here.

+ Be smart, always thinking and planning ahead

+ You know you have it in you, stop second guessing yourself

+ Soak yourself up in Bodyspace & the Forums it keep your mind in the right spot

HIIT
5 minutes- Level 10
10 Repz of HIIT - 17 x1, 16×4, 15,x5
10 minutes - Level 10

Final: 25 minutes total; 2.26 miles; 415 calories

Since I ate some CHO this weekend I def felt like I had more power

Abs:
2 sets of 50 reps
Crunches 25lb & Reverse Crunches 5lb

Hip Turns: 2×10r (40lb)
X Bosu Plank Crossovers: 2 sets 20r, & 24r

Toe Touches (12lb) 22r, 35 seconds
X Seated Russian Twists (12lb) 20r, 45 seconds

Knee Stands
30 seconds (W/O any touches), 35seconds (w. one touch)

5 minutes at Level 10

HIIT: 14, 15, 16 X3, 15 X3, 14 X2

5 minutes (forward direction) at Level 10

Abs:

Scissor Crunch (15lb) 2×30 X Double Crunch (15lb) 2×15

Hanging Knee Raises 2×15 X Knee Sits on Exercise Ball 4 x 25s, 25s, 35s, 35s

Hip Rotations 2×10 (35lb, 40lb) X Bosu Plank: Knee Cross Touches 2×20

Double Crunch (20lb) 2×15

Tried to squeeze some HIIT in, and it became a great session

5 minute warm - up [b] Level 5[/b]

 10 reps: 14 X3, 15 X3, 16 X4

 5 minute cool down : Level 10

WHEW. Sweated an incredible amount. Winded, and DONE-

Change: Forward motion

5 minutes @ Level 10

10 Reps: 13 X2, 14 X2, 15 X4, 13, 14

5 minutes @ Level 10 (going backward)

4 x 25: Standard Crunches (20lb) X 4 x 25 Reverse Crunches (5lb)

Planks (60 seconds, feet up) 2 sets with Hanging Knee Raises 2×12

Woodchopper (30lb) 2 x 12 with Feet Up Crunches 2×20 (25lb)

Scissor Crunch (20lb) 2 x 20

5 minutes Warm Up at Level 10

10 Reps of HIIT: 13 x3, 15 x4, 14×3; Tough workout, all of the 13’s & 14’s were close to 100rpm; the 15’s stuck around 95 rpms mostly; still tough-

5.5 minutes Cool Down; reversing the pedaling for 3 minutes

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So I’ve had two great weekends in a row… visited my parents last weekend; seeing the family especially my dad is real good…  good meals we’re had for cheating… did workout at the YMCA.. took the dog for a two runs… very short but fun…

This past weekend was the best; seeing all of my friends from H-Burg, Va… getting so many compliments on how thin I look… last time many people saw me I was 189lbs… now 160lbs…  my friend Lauren asked if I "left the rest of my body back at home"… feels darn good… nearly everyone I saw had something to say… I also received a picture from graduation last year, which was further motivating… seeing how ugly & fat I looked… probably then I was close to 200lbs… had some good cheat meals and got my drinking done… now back to eating strict… and working out hard…
4 sets of 25 reps- Crunches 20lb supersetted with Reverse Crunches with 5lb ankle weight

Scissor Crunch: 2 sets of 25 reps: 12lb supersetted with One Legged Plank (30 sec. on L, 30 sec. on R)

Cable Woodchopper 25lb x12r; 30lb x10r supersetted with Knee Stands on Exercise Ball 20 seconds, 31 seconds

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5 minutes at Level 10

10 Reps of HIIT: 12, 13, 14, 15, 15, 15, 14, 14, 14, 14

5 minutes Level 10

Back to the grind… took the weekend off to visit my parents, trained Shoulders on Saturday. Good little workout considering I was using a gym that I rarely train in. No one was there on a sunny Saturday morning, I still got a few stares. I am sure there are not too many people who workout there that are in great shape.

Well it’s Monday and back to the grind. Only time/resources for one workout today. Extra bit of cardio with it today though, going to hit up some legs and run. Throwing in a new move (or two with the routine). Nice & quiet here at the gym so I should get a great workout in. I’ll get my second leg workout in on Friday. Make sure I strecth tonight.

Tommorow I’ll hit up some chest and HIIT. Back / HIIT on Wednesday. Thursday = unsure.

Happy Birthday to My Pops. "If you’re not [b]PASSIONATE[/b] about it… it’s just another thing" - My Dad

This quote came from my dad during a college football game in 04. We were in the stands, and my dad was being loud as could be for a 2nd down play. I have no recollection about what I said to him, but must of been something along the lines of calm down it’s a second down play. To that he had the above response. You have to be passionate and dedicate yourself fully for you to accomplish it.

Here’s to you today Dad!