Viking Power Log

4 miles run

1 mile @ 7.4mph, 1 mile @ 7.5mph, 2 miles @ 7.6

31 minutes, 54 seconds

 Cool-down: 2 minutes (3.8, 3.6)

Total: 550 calories

 SUCKS, blisters on my feet in the same place on each foot… I have fear that it is my brand new $80 running shoes… everyone said Aisics is the best… I’m SEVERLY hoping it’s my running socks… I am going to try a slightly thicker pair next run… just hope this doesn’t affect my weight workout…

 If no blisters I could have gone to 5 miles easily…

 It’s getting that first mile down and then just keep trucking… I actually felt a bit of runner’s high today… about 25 minutes in, I kinda zoned in and the seconds flew by….

So I went on a little shopping spree after work on Saturday and got some pretty great gear… 1st & most importantly I got new Asics running shoes, $120 pair on sale for $80 luckily they had my size… also got a new pair of New Balance for work… 2 new pairs of workout shorts… still have to order some workout tops, probably off of BB.com store…

New headphones from Best Buy after my last pair gave out on me… going with the healthy scheme, I got a digital food scale which is awesome! just what I needed, so I know exactly the amount of calories I am putting into my body… finally got a really cool Nike t-shirt… it’s Livestrong yellow that says "World Famous" across the front…

Cheated Saturday night… had a few good brews and some buffalo wings… felt good to cheat, but wished I had picked better food to chear with… the wings good have been better… ate good Sunday but had a few more brews…

Other notes:

- Changing up the leg routine(s) this week; still figuring out exactly how

- Need to do more Abs, they are still NOT getting the attention they need

- Looking to change up my cardio, been focusing ALOT on HIIT; still need to get in some other types of cardio

- Adding in more protein through-out the day; tryin my best to keep track on Fit-Day

5 minute warm-up. 3 reps at Level 11, 7 reps at Level 12. 5 minute cool-down

I was topping out at around 110 rpm for the 3rd & 4th reps… still kept most above 100

Took MeltdownE before hand. With X-Tend bookmarking the workout.

Got in some HIIT this morning… 10 repz, 2 @ Level 10; 8 repz @ Level 12… kicked my ass, covered in sweat… got in two servings of MeltdownE… Traps/Shoulders workout in the afternoon…

Yesterday was my problem… that’s why there were so many pictures from the workout… I had no desire/motivation at all… none, didn’t get my workout in the morning and did a very half-ass job for my biceps workout…

I am again reminded how much of this game is mental… day in & day out the mental prep, that goes into this game… just keeping a positive & forward moving attitude…

Got in all 4 servings of X-Tend as well, got some great sleep last night as well… Scale read 163.4 which means I already lost my gains from the July 4th weekend…

Increased my speed on the treadmill for warm-ups/cool-down; 7.5 mph

I’m hopihn 160lbs by the end of July—

So after I wrote my last post, I went to Wildwood NJ for the 4th of July. I was off Friday thru Sunday; lots of beer drinking and no exercise. It felt good to have a few days to cheat on my diet. Although I didn’t eat a TON of bad food, I didn’t eat a single good thing.

Monday, I had a bunch of cancellations at work; so I got my HIIT ton on the elliptical. 10 reps. Later, got my Lats done. Hard workout with Ellipitcal intervals. Tuesday morning did more HIIT all on level 10 & higher. Got quads done that night.

I’ve started my VPX Meltdown & E again so we’ll see how it does this time around. Have to stay focused this round. Also got 3 tubs of X-Tend so there is no way I can run out!!

The bad news is that dad went into the hospital with a heart rate of 29. Pacemaker will go in this week. I talked to him today, and he is in high spirits. So he is doing OK, but they had to cancel they’re trip to Bermuda

Thoughts/Prayers are still appreciated.

Hitting chest up today, having dinner with some friends tonight, I’ll keep it low key but will have some Vino.

heels down, chest high, lift hard,

MP

10 reps of HIIT (5 at Level 10, 5 at Level 12) plus 5 minutes before & after

4 sets of Crunches (25 reps, 20lb) X 4 sets of Reverse Crunches (25 reps)

Got my X-Tend yesterday, got it in before & after.

Hammies / Power workout and then it is off until MONDAY!

Alright so I had a meeting up at work that went well; we have a new marketing strategy. I am in charge of writing a Fitness Newsletter to be e-mailed to all of our clients. Also, when we start the St. Jude promotion I will be in charge of running that.

We also squeeked out some kinks in our "office". Some little things that were out of sync & needed to be straightened.

I ordered some items from Bodybuilding.com YESTERDAY and it was in my office by noon!!! How sick was that not even 24 hours for delivery!! So I got another bottle of Meltdown (best fat burner/energy booster) on the market; another 10lb bag of Optimum Nutrition 100% Whey; and X-Tend because my delivery from another site hadn’t come yet. Some free samples from Controlled Labs.

Lifted Chest at Training Grounds today. Got the 100lb DBs again, but one less rep ONLY 5 repz this time. Came back for some food & BB boards.

Off day from cardio; legs sore from cardio & quads yesterday. Getting in some cardio and hamstrings tommorow before heading out for the Holiday weekend. 2 clients and a new evaluation tommorow.
Happy Lifting.

Quiet work week due to the holiday… got in some office work this morning… and a quick workout, ran 2.5 miles= 20 minutes + at 7.4mph … then got some abs… 2×25r of weighted crunches, lower ab crunches… hip turns 2×12r, raised planks 3×60 seconds, "Ab Exercise #2" 2×20r (12lb), Double Crunch (12lb) 2×15r, Weighted Crunches(20lb)/Lower Abs 2×25r…

Tonight is some Quads; and cardio. Trying to look good for this weekend-

The 20 minute run this morning, was different. I haven’t done an LISS in a long time. Felt different. Hopefully talking myself into running outside soon enough. Need new music or something to distract me.

 Remember the whole game is mental preparedness and creating positive pathways.

Chest High, Heels Down,

MP