s1nsp4wn’s BodyBlog

Treadmill at FULL/15 incline @ 3mph.  Got heart rate to 164 just before two mins. so the plan was to stay at/above 164 for the remaining 18 mins.   I lowered the incline 1.0 every minute that my HR was at the 164 level+, but stayed at whatever level I was on if I went -164.

With this in mind, didn’t get tough till about 11 incline and in the end I stayed at 8.0.  1 mile, 256+ calories.

Did some chest work (Bench, Incl. Dumb. Press, Plyo. Bench Press) all at 5 sets per, various reps…somewhere around 10, 8, 6, 4 reps etc.

Did tricep work (EZ Bar Ext, Asst. Dips, and Cable Exts. one arm at a time)

Threw some push-ups with a medicine ball in there somewhere too

Holy crap it’s been awhile!

I’ve been preparing for a grapplin’ tournament (sep 12th) the last two weeks and I recently started the fall semester at college, so suffice to say I’m too busy to post as much as I’d like.  Here’s what I’ve been up to:

Mon - Wed Early am Shadowboxing and calisthenics, School at Night

Tue, Thur, and Sun I run in the morning either a mile for time or 30 mins at a steady pace.  I’ll bump it up to 2 miles 3x the week of the tournament.

Jiu Jitsu/Wrestling Thu, Fri, and Sun.

Weightlifting Saturday and Sun

Monday is technically my rest day

1st day back on HIIT post attack

Alternated 8.0mph for 30 secs. and 3.5mph for 1:30 mins. for 20 mins. on a 2.0 incline

The first half I jogged the 3.5s but I lost gas, felt ****ty, and walked the 3.5s on the last half.

The goal is to jog all of the 3.5s before increasing incline/whatever

Avg HR 158

30 mins. on treadmill at 3.5 (one minute warm up walk) 1.75 miles came out to 17 min. miles at 3.5 so next time I’ll try for:

1. 51 mins. @ 3 miles

2. 4.0 for 30 minutes @ 2 miles