Viking Power Log

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!

5 Minutes at Level 8

10 Repz: 12, 13, 14, 15X3, 14X2, 13×2

5 minutes at Level 10

Ellipitcal

5 minute warm-up at Level 8

10 reps of HIIT (30 on, 30 off); Levels: 12, 13, 14, 15 X3, 14, 13 X2,12

10 minute cool-down at Level 8

8.20 AM: X-Tend before & after

5 Minutes at Level 10

10 reps of HIIT: 12, 13, 14, 15 X 4, 14 X 3

10 minutes at Level 10 (Above 60 rpm)

EXHAUSTED; Great Workout

Did some Abs during the morning today… real quick… 100 crunches with 25lb, 100 reverse crunches with 5lb… hanging knee raises 2×12 & crunches with feet raised 2×12 (45)

Well I was down hovering around 160 / 161 the past week, so maybe I made it past that 163 sticking point… I’ll get my bodyfat measured on the morning of the 15th, before I go away on vacay

Been eating so clean… chicken, tuna, whole wheat carbs, no sugars… only white carbs are after my workouts… no alcohol except Saturday- getting more rest at night, not up too too late now… still late though, I just am not tired any earlier… I am going to try adding in some rice over the next two weeks and see how my body reacts… I cheated on Saturday with a burger at night no fries… Sunday was the REAL cheat where I ate two cheeseburgers and a sausuge at a BBQ, that was all I ate that day so it may have been under maintenace… however, oddly enough I did nto get sick or feel bad… which is weird, b/c usually cheating THAT bad will get my sick…

I also added in X-Tend in the morning with my breakfast, while my waffle is toasting I suck down the BCAA’s… see how I react… I am through the 1st bottle of VPX Meltdown… just started the second one today- still using the E with it…

Things I need to focus on: def more stretching, I say it all the time that I do not stretch enough but I seriously need it… getting in more Abs, they’re starting to get the attention they need- I think my chest workouts need a little more structure…

I’ve intensified my HIIT workouts, this should really help with breaking through to 150’s…

My legs are definitly starting to to take off… they just feel & look more solid… stronger every workout as well… my arms have become more veiny & ripped-ish… shoulder seperation coming in but not fully there… the love handles still have their death clutch but we knew they would be the last to go right ? 

oh and still not running outside, what is this mental block??

WHEW WHAT A WORKOUT!

390 Calories (machine calc); 2.38 miles

10 Minutes @ Level 8; 10 repz of HIIT= 12, 13, 14, 15, 15, 15, 14, 14, 13, 13.

 My quads were severly feeling my running yesterday they were S-O-R-E!

Such a great workout! More to come later-