Great week (again)! Monday, the 29th, I had dropped to just under 170 (169), so I decided to eat more calories and do some of the 10 in 30 workouts again. In case you hadn’t read the previous posts, I had already reached my 10 pounds goal, so I am in my fat cutting mode for a while.
Therefore, I did the straight Back workout from the 10 in 30 manual. Fricken great! Felt amazing afterward. You know you get really great workouts with these, and you can feel them. I had been doing a circuit mix for the purpose of fat cutting so I never felt like my muscle were being pushed to the max and were gaining size. Perhaps maintaining, but not necessarily growing. With this Back workout, I clearly felt my back muscles completely worked out. I also saw my biceps trying to burst out of my arms the following days! Kick, ass.
Tuesday, I did Legs again from the 10 in 30 plan. Equally fantastic. Felt awesome going up the stairs at work.
Wednesday, was my mother’s birthday, and I was kind of underslept, so I rested with no workout.
Thursday, I did 100 deep pushups at the gym using two high steps with my feet on a bench. In between sets I did the full NEW Ab workout. I really love PLANK MADNESS. I know it might look funny thrusting your hips up and down, especially during the straight planks but just try them! Do this after all of the other crunches as you should be doing them in order, and tell me how that feels!
Friday is the greatest day of the week; Shoulder Day! Again, straight from the improved 10 in 30 plan. As I write this, it’s actually Saturday and yesterday was Shoulder Day. Today, I can feel my triceps bulging out and my Bi’s are looking fricken great even when I’m not flexing! Not to mention, my forearm muscles are getting quite cut as well. This is mostly do to a new device I created for training the forearms. I did them a few times during the week while driving home. I feel like I’m strumming a guitar with my outer forearms muscles!
Saturday, (today) I did a light Circuit of Smith squats, standing calves, and leg raises on the pullup bar using the ab sleeves. 3 sets. I followed this by a run with 3 hardcore, leave it all behind, take no prisoners, “fuck! my heart’s about to burst” sprints. Sprints were in addition to around 10 minutes of regular running including downhill running on the balls of my feet (not the feet of my balls). I only sprint on an uphill to maximize the intensity, so I have to return by going downhill, right? See how that works? So, since there is little “resistance” going downhill, I resort to kicking my feet straight up like goose-step-running with only the balls of my feet hitting the ground. This strengthens my calves big-time despite looking ridiculous. I also lean back (toward the top of the slight hill) and rotate my upper body left and right in an exaggerated pump motion. This works out my core and yours too. In between sprints, I either jogged lightly or had to walk briskly but began running as soon as I could.
When you sprint while doing HIIT, be sure to USE YOUR ENTIRE BODY. “But how?” asks Biff, the perpetual questionéer.
- Pump your arms forcefully up in front of you and lift your elbow high all the way back behind you
- Tighten the hell out of your abs which you’ll have to do anyway if you’re running uphill as you should
- Lift your knees up high in front of you to engage your lower abs
- Land with your heel and rock to the ball of your foot which will launch you with great force (calves, baby)
- Lift your leg high behind you (hamstrings and buttocks muscles)
Got it, Biff? You’re doing well. (pats Biff on the head)
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