Cardio was short tonight because I felt tired and some discomfort. Apparently, I overworked myself during the shoulder routine. Odd, because I didn’t feel that tired. In fact, I felt like superman. However, five minutes into cardio at the end I felt some discomfort. I checked my heart rate monitor and everything was ok there. Stopped the cardio and took plenty of deep breathes, and all was fine. I was really really excited to be able to lift more weight and I am also seeing lots of improvement in my body shape. But I need to curb my enthusiasm after a certain amount of time to avoid any complications.

Godspeed.

Shoulders 08/17/11

1 Mile Walk to Gym

Stretching for Shoulders

All exercises done without a spotter

Seated Rear Shoulder Press (smith machine)
1x25@bar warmup
1x8@115
2x8@125  

Seated Front Shoulder Press (smith machine)
1X8@135
1x8@145
2x6@155

Seated Dumbbell Press
1x6@40
2x6@45

Arnold Presses
3x6@40

Alternate Front Arm Dumbbell Raises
3x8@25

Bent Over Lateral Raises
3x8@20

Lateral Dumbbell Raises (thumbs pointed down below pinky)
2x8@15 front of thigh
2x8@15 side of thigh
2x8@15 behind thigh
 
Front Raises (EZ curl bar)
2x10@65 (couldn’t do these, skipped)
 
Reverse Grip Front Raises (EZ curl bar)
2x10@65 (couldn’t do these, skipped)
 
Pec Deck Rear-Delt Laterals
3x15@85

Cable Side Laterals (http://www.youtube.com/watch?v=ODxTLQPUe5I&NR=1)
4x10@5 front of thigh
1x10@5 behind thigh
 
Low-Pulley Front Raises
2x10@10 pronated grip (using D-ring handle horizontally)
2x10@10 neutral grip (using D-ring handle vertically)
 
External Arm Rotations (at a pulley)
4x15@5

Ab Pull-downs
1x15@60
3x15@72.5  

Cardio
Time: 06:53
Calories: 45
Distance: 1.83 miles
Distance Climbed: 512ft
Average Speed: 15.98MPH
Average Pace: 3.45/mile
   
STATS
Weight: 312
Total Time: 3:19:38
In Zone: 50.56
Avg HR: 125
Peak HR: 177
Min HR: 85
Total Calories: 4198

Ninjutsu training has been going great. I am improving in my skills and techniques.

For some reason, I took off 17 days from the gym. Not on purpose of course. It was mostly due to several big pushes for projects we’ve been working on.

I noticed that my bench dropped 20 pounds :(

Gotta work back up! Did chest tonight. Tomorrow will be shoulders.

Chest - 08/16/11
 
1 Mile Walk to Gym
 
Stretching
 
Bench Press (reverse pyramid; smith machine)
1x15@135 warmup
1x1@265 (felt too heavy)
1x1@265 (felt too heavy)
1x3@245 (barely, that’s what happens when you take of 17 days from the gym)
1x5@225
1x8@205
1x10@185

Incline Bench Press(smith machine; bench set to 4 or 5 incline setting; pinky just inside bar ring)
1x3@205
1x5@185
1x8@164
1x10@145
 
Decline Bench Press (smith machine; pinky just inside bar ring)
1x3@225
1x5@205
1x8@185
1x10@145 (should have been 165)
 
Flat Bench Dumbbell Flyes
3x8@20

Incline Bench Dumbbell Flyes
3x8@20

Hip Adduction
1x15@145 sitting straight
1x15@145 bent-over
3x15@160 sitting straight
3x15@160 bent-over

Hip Abduction
1x15@145 sitting straight
1x15@145 bent-over
3x15@160 sitting straight
3x15@160 bent-over

Pec Deck Flye Machine
3x15@85
3x15@70 higher grip for upper pecs

Cable Cross-Overs
3x15@10 low-pull from cable-crossover machine (setting: 21)
3x15@10 mid-pull from cable-crossover machine (setting: 7)
3x15@10 high-pull from cable-crossover machine (setting: 2)
 
Cardio
Time: 19:12
Calories: 124
Distance: 4.97 miles (stopped at 8k because I was tired; 10k wsa the goal)
Distance Climbed: 1395ft
Average Speed: 15.54MPH
Average Pace: 3.51/mile

Simple Cool Down Stretching
 
1 Mile Walk Home
 
STATS
Weight: 310
Total Time: 3:26:08
In Zone: 42:52
Avg HR: 127
Peak HR: 175
Min HR: 87
Total Calories: 4474

On Friday, Elijah and I kicked butt at the Dojo. We learned many news things and just had so much fun. 

I had a pretty good workout tonight. I had to blow off some steam and I used it for this particular training session. I was able to do more this time and hopefully I’ll be able to do another set of the same weights so I can progress even further with this reverse pyramid scheme. I have been working out in a mock HeatGear Under Armour long sleeve as well as their ColdGear ventilated leggings. So far so good. I don’t cool down so quickly and my muscles are kept limber throughout the entire workout.

I’m tired, I’ll write more later :)

Chest - 07/31/11

 
1 Mile Walk to Gym
 
Stretching
 
Bench Press (reverse pyramid; smith machine)
1x15@135 warmup
1x3@265
1x5@245
1x8@225
1x10@205
 
Hip Adduction
1x15@145 sitting straight
1x15@145 bent-over
3x10@160 sitting straight
3x10@160 bent-over
 
Incline Bench Press(smith machine; bench set to 4 or 5 incline setting; pinky just inside bar ring)
1x3@205
1x5@185
1x10@165 (somehow I skipped 1x8 and did 1x10)
1x10@135 (didn’t do this)
 
Decline Bench Press (smith machine; pinky just inside bar ring)
1x3@245
1x5@225
1x8@205
1x10@185
 
Flat Bench Dumbbell Flyes
3x8@20
 
Incline Bench Dumbbell Flyes
3x8@20
 
Pec Deck Flye Machine
3x15@85
3x12@70 higher grip for upper pecs

Cable Cross-Overs
3x15@5 low-pull from cable-crossover machine (setting: 21)
3x15@5 mid-pull from cable-crossover machine (setting: 7)
3x15@10 high-pull from cable-crossover machine (setting: 2)

Cardio
Time: 22:57
Calories: 175
Distance: 6.42 miles
Distance Climbed: 2061ft
Average Speed: 16.77MPH
Average Pace: 3.34/mile

Simple Cool Down Stretching

1 Mile Walk Home

STATS
Weight: 311
Total Time: 3:16:50
In Zone: 26:02
Avg HR: 127
Peak HR: 168
Min HR: 82
Total Calories: 4257

Traps 07/26/11
 
1 Mile Walk to Gym
 
Stretching for Traps
 
All Exercises Performed Without A Spotter
 
Barbell Shrugs (ground base squat/lunge rack, Pyramid Sets, http://www.youtube.com/watch?v=qSOa2jmgGhs)
1x25@105
1x15@135 (should have been 145)
1x10@185
1x10@225
1x10@185
1x15@145
1x25@105
 
30 Degree Prone Dumbbell Trap 3 Lateral Raises (on bench; http://www.youtube.com/watch?v=37RedK9F3XM&feature=player_embedded and  http://www.youtube.com/watch?v=xid3rjBUdBM)
3x20@5

Dumbbell Shoulder Shrugs
1x15@55
1x14@60
1x15@65  

EZ Curl Bar High Pulls
3x10@95  

Pivot Prone Pulls (dual-pulley pull-down cable machine, http://youtu.be/TaTK4L0V-_s)
1x20@27.5
2x32.5@20 (added 5lb rubber weight)  

Ab Pull-downs
1x15@65
3x15@75
 
Standing Cable Trap 3 Pulls (D-ring handle, http://www.youtube.com/watch?v=mWHY0lYzMYQ)
3x15@5
 
Sleeper Stretches (dumbbell or cable machine, http://www.youtube.com/watch?v=2A96LMG2HFc)
3x15@5 (did not attempt, ran out of time)
 
Cardio
Time: 23:19
Calories: 171
Distance: 6.44 miles
Distance Climbed: 2008ft
Average Speed: 16.60MPH
Average Pace: 3.36/mile
 
Cool Down Stretching
 
1 Mile Walk Home
 
 
STATS
Weight: 311
Total Time: 2:54:15
In Zone: 7.35
Avg HR: 133
Peak HR: 170
Min HR: 102
Total Calories: 4142

Back, Triceps 07/20/11

1 Mile Walk to Gym

Stretching for Back & Triceps

All Exercises Performed Without A Spotter

Front Lat Pull-Downs*
1x10@50 front and back warmup
3x10@60 narrow-grip *felt too exhausted from earlier workouts in the week so did lighter weight

Reverse-Grip Front Lat Pull-Downs (EZ Curl Bar)
3x10@120

Close-Grip Front Lat Pull-Downs
3x10@120

Wide Grip Low Row Pulls (long bar)
3x10@100 pronated grip
3x10@100 supinated grip

Close-Grip Low Row Pulls (long bar)
3x10@100

MTS High Row Machine
3x10@50

Rear Pec-Deck Flye Machine
3x10@70

Seated Dumbbell Triceps Extensions (two-handed; overhead)
1x8@40
1x10@50
2x10@55

Seated EZ Bar Triceps Extensions (overhead)
3x8@95

Lying EZ Bar French Press
3x8@95

Triceps Kickbacks
3x10@15

Push-Downs (cable machine)
1x10@30 straight bar
2x10@35 straight bar
3x10@30 rope handle
1x10@20 rope handle

Reverse Push-Downs (straight bar; cable machine)
1x10@25
2x10@30

One-Handed Reverse Push-Downs (cable machine, D-ring handle)
3x10@5 pronated grip
3x10@5 supinated grip

Overhead Cable Triceps Extensions (sitting upright on bench)
3x10@25

Ab Pull-downs
1x15@65
5x15@75

Cardio
Time: 22:13
Calories: 303
Distance: 6.35 miles
Distance Climbed: 2097ft
Average Speed: 17.15MPH
Average Pace: 3.29/mile

Cool Down Stretching

1 Mile Walk Home


STATS
Weight: 312
Total Time: 3:23:50
In Zone: 1:03.14
Avg HR: 123
Peak HR: 162
Min HR: 89
Total Calories: 4430

Shoulders, Abs 07/19/11
 
1 Mile Walk to Gym
 
Stretching for Shoulders & Abs  

All exercises done without a spotter  

Seated Shoulder Press
1x15@bar warmup
1x8@95
3x6@115  

Seated Front Shoulder Press
2x6@135 (elbows to the front)
2x6@135 (elbows to the side)  

Seated Dumbbell Press
3x6@40  

Arnold Presses
3x6@35  

Bent Over Lateral Raises
3x10@15  

Alternate Front Arm Dumbbell Raises
3x10@20
 
Lateral Dumbbell Raises (arms to side, start/end variations in front/side of/behind of thigh, thumbs pointed down below pinky)
2x8@10 front of thigh
2x8@10 side of thigh
2x8@10 behind thigh
 
Front Raises (EZ curl bar)
2x10@65
 
Reverse Grip Front Raises (EZ curl bar, http://youtu.be/D6eXSMqTFRc)
2x10@65
 
Pec Deck Rear-Delt Laterals
3x15@85
 
Cable Side Laterals (http://www.youtube.com/watch?v=ODxTLQPUe5I&NR=1)
3x15@10 front of thigh
3x15@10 behind thigh
 
Low-Pulley Front Raises
3x15@10 pronated grip (using D-ring handle horizontally)
3x15@10 neutral grip (using D-ring handle vertically)
 
External Arm Rotations (at a pulley)
3x15@5 (make sure to initiate movement via posterior delt and not bicep/anterior delt)
 
Ab Pull-downs
1x15@50
1x15@60
3x15@72.5

HIIT
5 cycles @ 7.5mph
 
 
STATS
Weight: 312
Total Time: 2:27:33
In Zone: 33.40
Avg HR: 124
Peak HR: 176
Min HR: 84
Total Calories: 3049

Chest 07/18/11
 
1 Mile Walk to Gym
 
Stretching
 
Bench Press (reverse pyramid; smith machine)
1x15@135 warmup
1x5@245
1x6@225
1x8@205
1x10@185
 
Hip Adduction
1x15@145 sitting straight
1x15@145 bent-over
3x10@160 sitting straight
3x10@160 bent-over
 
Incline Bench Press(smith machine; bench set to 4 or 5 incline setting; pinky just inside bar ring)
1x5@185
1x6@165
1x8@145
1x10@135
 
Decline Bench Press (smith machine; pinky just inside bar ring)
1x3@225
1x6@205
1x8@185
1x10@165
 
Flat Bench Dumbbell Flyes
3x8@20
 
Incline Bench Dumbbell Flyes
3x8@20
 
Pec Deck Flye Machine
1x15@85
2x15@70
3x15@55 higher grip for upper pecs

Cable Cross-Overs (http://www.youtube.com/watch?v=GytzHBf1YM8)
3x15@5 low-pull from cable-crossover machine (setting: 21)
3x15@5 mid-pull from cable-crossover machine (setting: 7)
3x15@10 high-pull from cable-crossover machine (setting: 2)
 
Simple Cool Down Stretching
 
1 Mile Walk Home  

STATS
Weight: 311
Total Time: 3:17:32
In Zone: 51:12
Avg HR: 124
Peak HR: 176
Min HR: 83
Total Calories: 4084

Vibrams still great so far. Will post more next time.

Tonight’s workout:

Biceps

EZ Curl Bar

3x10@105

Reverse EZ Curl Bar

3x10@x85

Seated Dumbbell Curls

3x8@30  

Incline Dumbbell Curls

3x8@30  

Seated Dumbbell Concentration Curls

4x6@25  

Hammer Curl (neutral grip)

3x8@30

1x21@20 dropset  

Low-Pulley Curls (straight bar)

3x15@25 (arms fatigued at this point, use small ez curl bar next time)  

Low-Pulley Curls (one-arm, D-ring)

4x15@10  

High-Pulley Curls (dual-arm, D-ring; strong man pose)

4x15@10

Reverse Curl (straight bar)

1x15@20

3x15@20 

Cool Down Stretching  

1 mile walk home    

STATS

Weight: 311

Total Time: 2:33:00

In Zone: 41

Avg HR: 123

Peak HR: 174

Min HR:84

Total Calories: 3135

Finally got my Vibrams for weight training/Ninjutsu and for running. Felt strange at first but became used to them soon enough. So far so good, however. I can feel myself having to balance my feet a bit more during weight movements, etc. As a result I can balance myself on either leg much better than before. It’s true, these shoes are excellent! Now the running version, they’re truly only good for what I do with regard to high intensity interval training. Perhaps if I were a distance runner then I could say more about them but for now, no way I can see anyone running in them for more than 10 miles or for any length of time before saying how tired their feet feel. I’ll write more about them once I’ve had a few days of training in them but so far VERY GOOD!!!

Tonight’s workout:

Back

1 Mile Walk to Gym

Stretching for back

All exercises done without a spotter

Back Lat Pull-Downs
1x15@55 front and back warmup
1X10@85 wide-grip; elbows to side
3x15@100 wide-grip; elbows to side

Wide-Grip Front Lat Pull-Downs  
3x15@100

Close-Grip Front Lat Pull-Downs
3x12@120

Close-Grip Low Row Pulls
3x10@120

Wide Grip Low Row Pulls (pronated grip)
4x12@100 

HIIT 5 cycles @ 7.5mph

Cool Down Stretching  

1 mile walk home    

STATS

Weight: 311

Total Time: 2:26:37

In Zone: 22.24

Avg HR: 129

Peak HR: 172

Min HR: 94

Total Calories: 3282

Shortest workout…ever! Too exhausted to continue with the rest of the routine. I think I’m moving to more of a day workout than a midnight one.  

Chest 07/01/11  

1 Mile Walk to Gym  

Stretching    

Bench Press (reverse pyramid)

1x15@135 warmup, smith machine

1x5@245 smith machine

1x6@225 smith machine

1x8@205 smith machine

1x10@185  bench

Simple Cool Down Stretching  

1 Mile Walk Home

Hi everyone. No write-up this time. Just keeping this post to the workout data. Will have more write write next post!

Back, Biceps

1 Mile Walk to Gym

Stretching for back and biceps

All exercises done without a spotter

Front Lat Pull-Downs

1x15@70lbs warmup

3x15@85lbs  

Back Lat Pull-Downs

3x15@85lbs  

Low Row Pulls

1x15@75lbs

3x12@120lbs  

Seated Dumbbell Curls

1x8@35

3x8@40  

Seated Dumbbell Concentration Curls

3x8@30

Hammer Curl

3x8@40lbs

EZ Curl Bar

3x105lbs  

HIIT None  

Cool Down Stretching  

Ride Home  

STATS

Weight: 310

Total Time: 2:10:27

In Zone: 37.15

Avg HR: 124

Peak HR: 171

Min HR: 92

Total Calories: 2691

Had our second training session at the Bujinkan Dojo with Max. We went through several new techniques. My form is getting somewhat better but there’s so much to practice in order to get the methods down pat. I’ve been a tad too busy with work lately but first chance I’m going out back to put together some equipment to help Elijah and myself train.

After getting home I still felt like working out so I went to the gym. I did the heavy portion of my shoulder routine and left the other half for another time. I think I’ll do that from now on. I don’t want to do too many exercises per body part and end up burning out. So for now, here’s what I am doing for the first half of my shoulder routine:

Shoulders

1 Mile Walk to Gym


Shoulders Stretching

Seated Back Shoulder Press
1x15@bar warmup
1x8@95
3x8@115

Upright Rows (smith machine)
1x6@95
3x8@105

Seated Front Shoulder Press
2x8@115 (elbows to the front)
2x8@115 (elbows to the side)

Hip Adduction Machine
1x15@130 sitting straight
1x15@130 bent-over
3x10@175 sitting straight
3x10@175 bent-over

Seated Dumbbell Press

3x8@35

Arnold Presses
3x8@30

Bent Over Lateral Raises
3x10@15

Alternate Front Arm Raises
3x10@20

Pec Deck Rear-Delt Laterals
3x12@85

Cool Down Stretching

1 Mile Walk Home

STATS

Weight: 311
Total Time: 2:11:50
In Zone: 19.42
Avg HR: 128
Peak HR: 177
Min HR: 91
Total Calories: 2887

Triceps, Minimal Chest & Abs
I’m having issues with shin splints. Ugh. Well, fortunately I was turned onto Vibrams, http://www.vibramfivefingers.com/products/Five-Fingers-BikilaLS-Mens.htm, as an alternative athletic shoe. So for the next 9 days I’m going to just do cardio bike for 10-15K. I can’t risk letting the shin splints turn into something much worse.On the brightside, I am looking more toned and fit. My endurance and stamina has increased many-fold. I don’t know how I could have let myself live so huge for so long. Hindsight is 20/20 but no lingering on the past mistakes. I’m eager to push forward and continue dropping the pounds and building muscle.I think I’ve finally worked out enough to put together a somewhat solid workout plan for each 10-day cycle.At first I thought that putting off something like the benchpress for 8 days was asinine. However, the gains I’ve made have proven that it is an effective method for building strength. I don’t feel like I’m pushing myself too hard or living at the gym for that matter. So this is a good plan. Once I’ve developed more data I’ll then put it all together and present a rough draft of what I’ve been doing. I know I’ve only posted sporadically over the past couple of weeks but rest assured that I’m still working hard! Hopefully, all this work will benefit others as well. I know Deborah and Elijah are pretty excited to see the new me :D
Thanks for the encouragement everyone!
Godspeed.

Last night’s workout:

1 Mile Walk to Gym  

Chest/Triceps/Leg Stretching  

Seated Dumbbell Triceps Extensions (two-handed; overhead)

1x15@35

3x10@50  

Seated EZ Bar Triceps Extensions (overhead)

3x10@95  

Lying EZ Bar French Press

3x8@95 (felt like I worked my anterior deltoids and biceps somewhat as well; perhaps I need to work on my technique to ensure the triceps are doing all the heavy hitting)  

Triceps Kickbacks

3x12@15  

Push-Downs (straight bar, cable machine)

3x15@42.5  

Reverse Push-Downs (straight bar; cable machine)

3x15@35  

Hip Adduction

1x15@130 sitting straight

1x15@130 bent-over

3x15@160 sitting straight

3x15@160 bent-over

1x15@175 sitting straight

1x15@175 bent-over  

Pec Deck Flye Machine

4x15@85

1x15@55 (right arm only to help even out pecs)  

One-Handed Reverse Push-Downs (cable machine, D-ring handle)

3x15@15 pronated grip

3x10@10 supinated grip (tris way too fatigued; difficulty finishing this one; had to pseudo-spot with opposite hand)  

Overhead Cable Triceps Extensions (sitting upright on bench)

X3x20@70X (planned but too fatigued to even attempt)

Ab Pull-downs

1x15@50

1x15@60

3x15@72.5  

HIIT

5 cycles @ 7.5mph (shins hurting after 4th cycle)  

Simple Cool Down Stretching (including legs)  

1 Mile Walk Home  

STATS

Weight: 311

Total Time: 2:53:57

In Zone: 42.16

Avg HR: 129

Peak HR: 179

Min HR: 91

Total Calories: 3896

06/18/11 Chest

1 Mile Walk to Gym  

Stretching    

BENCH Bench Press (reverse pyramid; all done via smith machine)

1x15@135 warmup

1x3@245

1x6@225

1x8@205

1x10@185

1x15@145  

Hip Abduction

1x10@145 sitting upright

1x10@145 bent over

1x10@175 sitting upright

1x10@175 bent over

1x10@190 sitting upright

1x10@190 bent over

1x21@145 sitting upright

1x21@145 bent over  

Incline Bench Press(smith machine; pinky just inside bar ring)

1x3@185 1x5@165 1x8@145  

Decline Bench Press (smith machine; pinky just inside bar ring)

1x3@225

1x5@205

1x8@185

1x10@165

1x10@145 (stopped 5 shy, fatigued)  

HIIT 5 cycles @ 7.5mph  

Simple Cool Down Stretching  

1 Mile Walk to Gym  

STATS

Total Time: 2:17:31

In Zone: 53.56 mins

Avg HR: 129

Peak HR: 171

Min HR: 30 (fluke??)

Total Calories: 3253 

Today I went to the gym really really late. But it was ok as my introverted-ness didn’t get in the way ;)

I actually did some more research and stared a routine to 1) increase my strength and 2) and more agility and endurance. So today I began with chest and biceps. It was pretty cool as I was able to do more than last time…which is the goal of course in strength training. 

I’m looking a lot better even though my weight is still around 312. But that’s ok as I’m not too concerned with the weight number right now. I just want to make sure I’m taking off the fat and building muscle.

I noticed one thing after the workout. I think my left pec is slightly bigger than my right and my right lower trap area is smaller than the left. hmmm. Looks like I need to pay attention to the way I’m sitting, laying down, etc. Something is throwing me off-kilter. It’s so much easier to see these things when you don’t have so much weight covering you up. Go skinny me!!!

Ok, here’s the workout for today:

All exercises performed without a spotter  

Bench Schedule (per month; two-week cycles)

Month Weight - Reps

1   225 - 3, 185 - 5, 145 - 8, 115 - 10

2   225 - 5, 185 - 7, 145 - 10

3   245 - 3, 205 - 5, 165 - 8, 125 - 10

4   245 - 5, 205 - 7, 165 - 10

5   265 - 3, 225 - 5, 185 - 8, 145 - 10

6   265 - 5, 225 - 7, 185 - 10

7   285 - 3, 245 - 5, 205 - 8, 165 - 10

8   285 - 5, 245 - 7, 205 - 10

9   305 - 3, 265 - 5, 225 - 8, 185 - 10

10  305 - 5, 265 - 7, 225 - 10

11  325 - 3, 285 - 5, 245 - 8, 205 - 10

12  345 = 1 rep max   ========================================================

1 mile walk to gym

Stretching  

BENCH Bench Press (reverse pyramid)

1x10@bar warmup; smith machine
1x10@145 smith machine
1x3@225 smith machine
1x5@205 1x8@185
1x10@165
1x15@135lbs

Hip Abduction
1x10@145 warmup
1x10@175 sitting upright
1x10@175lbs bent over
1x10@190 sitting upright
1x10@190 bent over
1x10@205 sitting upright
1x10@205 bent over
1x15@145 sitting upright
1x15@145 bent over

Incline Bench Press

1x3@185
1x5@165
1x8@145
1x10@135

Decline Bench Press (via smith machine)

1x3@205
1x5@185
1x8@165
1x10@145

TRICEPS

Triceps Kickbacks

3x15@20

Seated Dumbbell Triceps Extensions (two-handed; overhead)

2x10@50
1x8@50 felt exhausted so stopped two shy

Push-Downs (straight bar, cable machine)

1x15@30
2x15@40

Reverse Push-Downs (straight bar; cable machine)

3x10@30

One-Arm Reverse Push-Downs (handle; cable machine)

3x15@10 pronated grip

3x15@5 supinated grip  

HIIT

5 cycles @ 8.0mph note: I started feeling shin splints around the 3rd, maybe 4th cycle. I really felt them during the 5th cycle. I need to figure out what I’m doing incorrectly or perhaps I’m doing too much on the treadmill. boooooooo. I don’t want to cut back on the HIIT as I’m seeing so much progress. Alas, I need to listen to my body and perhaps change things up a bit for variety. Injuries are not fun and can be avoided.

Godspeed.