Wednesday, December 1st- holy crap, it's already December!
Resistance Training
BOM, Intermediate Weeks 1-3, A. Ian King likes to design his workout in 3 week phases. In essense, he micro-cycles even within a specific phase because he only believes in going to failure once every 3 to 4 weeks. He asks that you go easier in the first week, almost to failure in the second, and all out/to failure in the third. It's the third week for me. I hit it hard today and it felt GOOD! The muscles feel tired, as they did last night when I went to bed after the spin class. I remember this feeling...the feeling I associate with health.
HIIT - Tabata Protocol
Didn't have a lot of time so I tried Tabata. Ouch. Double Ouch. Hurl.
On the elliptical trainer (LifeFitness brand)
5 mins warm up at level 2
6 intervals, 15 secs per interval at resistance Level 15 @ >90 rpm
15 secs rests at Level 2
Only 2 min cooldown on elliptical. Had no energy for anymore and I blew off stretching because I was tired. Not too smart.
I was surprised I was able to get 6 intervals in. I thought maybe 4. Although I didn't do the traditional protocol of 20 on 10 off. I left it all there though because I couldn't have done another one.
HR would go down nicely to only 160 bpm in the rest period which tells me it was indeed what I like to call Vomit Inducing Interval Training.
Diet
Basal: 2,400 kcals
Exercise: 226 kcals
Food: ~2,066 kcals
Deficit: 560 kcals
45%C/18%P/38%F of which 7% of total was saturated.
My family brought home Quizno's for dinner and I can't find a nutritional chart for them anywhere on the web, so the food number may be off somewhat.
Good news! This morning the scale dropped me down 2 lbs - I don't know why though.
Bad News. The BIE BF% level stayed the same.
Other good news. I was talking to a trainer between lifting and Tabata and we were talking about lifting and diet. She commented that I obviously knew a lot and why wasn't I a trainer. I stated that I would be if I could make some money at it, but realized I should've kept my mouth shut since that was her full-time profession. Sometimes I'd like to slap myself for speaking from the heart instead of the head.
To answer your e-mail C, now I'm having fun! [img]smile.gif[/img]
Oh, one more thing: Chicks Dig Danny King. Just wanted to make sure everyone knows that.
(boy am I in a frisky mood tonight!)