Viking Power Log

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-

Monday:

10 minute warm up; HIIT 10 reps: In order like this- 12, 13, 14, 15, 15, 14, 13, 12, 12, 12… plus 10 more minutes

 TOUGH WORKOUT! 

Today:

5 minute warm up; 10 reps of HIIT at 5@ Level 12 & 5 @ Level 13; 5 minute cool down

Quads sore from yesterday’s workout

Started adding X-tend in the morning as well to start the day off right- longer blog coming later

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—