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Fri, Oct 22: 2 weeks of cardio

2 weeks of cardio

Today, is the two week mark of doing regular cardio. For the last two months, I hardly did any cardio while I was on the 10 in 30 plan as prescribed. I had done cardio once a week. Now, in the last two weeks, I have done cardio 11 times in 14 days.  I mostly did HIIT in different forms:

  • Constant speed jog, around 20 minutes
  • Constant speed jog, around 20 minutes
  • HIIT on Spinning bike, adjusting the intensity and/or speed every minute for ten minutes
  • Two sets of the high jumps and heavy-bag kick boxing, around 10 minutes
  • Step Mill on Fat Burner Plus setting for 12 minutes
  • Outdoor running including 3 all out ‘run-like-a-zombie-is-chasing-you’ sprints followed by a few ‘so-you-can-actually-breath-again-and-not-drop-dead’ walks
  • A run followed by a sprint followed by step ups during my ‘park workout’
  • Spinning bike HIIT 15 min.
  • HIIT run: treadmill incline up to 18% for 15 minutes (that’s a pretty steep incline on the super incline machines)
  • Spinning bike HIIT 15 min.
  • 15 min HIIT run incline up to 18%

I will do cardio at least 3 days a week ’til I drop my fat to 9% and watch my carbohydrate intake. I’ll mostly eat carbs for breakfast only, and after my workout. Of course, I’m not perfect, so I’ll occasionally have that late night bowl of cereal or the afternoon peanut butter and jelly sandwich.

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Tues, Oct 19: Leg day.

Leg day. Warmed up on the treadmill for 5 minutes concentrating on working the calves when walking.

Squats 3X
Standing Calf Raises in between sets of squats. Drop sets. (feel the burn) 3X
Lunges 3x
Seated Calf Raises 3X
High-Incline Treadmill HIIT mixing it up with speed/incline 15 minutes

Sweat like a pig in a blanket. Felt really good.

Not enough calories today.
Breakfast: Greek yogurt, 2 eggs, peanut butter/jelly muffin, 2 pks oatmeal

Lunch: tuna sandwich

Snack: canned chicken barley soup

Dinner: turkey meatloaf + broccoli + beer

baby got back.

Today, Monday, I had a great workout. I am not doing the 10in30 workout exactly as is because I already gained 15 lbs since I started doing it around two months ago. So, it’s time to switch things up. Switching every month is good practice. You can extend the 10in30 plan to around two months, but no more than that. Not because it’s dangerous or anything; but you should switch workouts (tempo, reps, rest, exercises) because you’ll hit a plateau and stop seeing gains.

I did Back today. Here’s what I did:

•3X wide pullups. (2 were Supersets with assisted pullups with 60 lb help) 2 min rest
•3X narrow pullups. 3 min rest
•4X wide grip rows heavy wt, Superset w/high rows lighter weight
•3X Unilateral Rows 65
•2X box crunches in between 1st pullups
•Spinning bike HIIT around 15 min.


Had my BCAA’S/Creatine before and after. Plus sushi salad with an apple juice right after. Then, around 2.5 hrs later, I had 2 chicken breasts (frozen) + 1.5 cups mixed veggies. 2 hrs after that, I had a protein shake with milk. Then in about 1.5 hrs I had dinner; steak and vegetables with a trio of cherry potatoes. My breakfast was a medium nonfat latte and a “reduced fat turkey bacon sandwich” from Starbucks, plus 2 packets of oatmeal around an hour after that. Late night snack consisted of mixed unsalted nuts, a handful of dried chile mango, a few bites of pita chips, and a Firestone beer.

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Fantastic workout. Diet: good.

Today, I had a Grand Slam from Denny’s for breakfast. It’s the one where you get to choose your items. I chose the two eggs, ham, hash browns, and wheat pancakes. Don’t give me crap about the hash browns, bitches! I don’t do this all the time! Anyway, two point five hours later I had a cup of microwaveable Minute Rice brown rice with a Starkist Lunch To Go Kit. (simplicity and convenience is the key to success!)

Tuna Kit:
Calories: 240
Protein: 18g
Sodium: 27% (dv for 2k diet)

Minute Rice Cup:
Calories: 230
Protein: 5g
Sodium: 6%

Calories: 470
Protein: 23g
Sodium: 33%

Ok, I slacked a little on the protein. No worries. 2 hours after that I had sushi. 6 pieces of salmon sushi and 6 pieces of salmon roll with avocado (the good fat), and Japanese Green Tea. This brand is crazy-good and authentic. Has that oaky taste that good Japanese green teas have.

My workout today was Back. Did fantastic, adding weight to my pulldowns and rows. I even did 3 extra sets of rows with a slightly wider jet-fighter-pilot grip attachment. First sets were with a narrow-grip. Went with a Super Set for the final biceps/triceps sets. Did a set of tricep rope extensions, immediately followed by barbell curls, then 1 minute rest and start the fuck again!

I was actually pouring in sweat from that super set. Who sweats from bicep curls and tricep extensions?? ME, BIATCHES! And anyone who works freaking hard with super sets! I made sure to max out within ‘the range’.

Then I finished my workout with a 10 minute interval training session on the spinning bike. One minute fast, one minute slow, next minute heavy resistance slow, next: light resistance slow, then heavy resistance- fast! (as fast as you can which won’t be very fast), then back to light resistance but fast, etc. Kick ass.

BTW, I’m now using the Optimum Nutrition Instantized BCAA’s + Creatine. I got unflavored so I can mix it with the protein. That works out fine. You especially don’t taste it when you do 1.5 scoops of protein. IT DOES NOT WORK very well when you mix it with water by itself. It tastes terrible. Maybe it’s the Creatine in it, because that Vitasport unflavored brand I mentioned didn’t have a nasty taste at all and you could mix it with only water with no problem whatsoever. Today, I mixed it with Gatorade and it was fine.

So, if you’re not going to mix it with your protein shake, then get a flavored version. I still recommend this one since it has the Creatine built-in. I’ll probably get a flavored one next and go back to mixing two drinks. It wasn’t that bad. One in the locker room before I shower, then another in the car as soon as I leave the gym. Then lunch. Perfect.


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Post One.


absOk, so I’ve been good lately. Worked out 6 days last week!!! Woohoo! This includes my Park Workout. I’ll post this exact workout later. Really love this workout as a major change to the routine. It’s a fast paced circuit workout and includes push and pull exercises as well a little legs and abs. I always leave the park feeling like my arms are going to burst out of my shirt! : ) YEAH BOY! : )

The one day I didn’t work out didn’t mean I sat on my ass eating chips. I ran, mofos! I ran a total of three times last week. WHY am I running so much when I clearly told you not to run more that once a week? Well, like I said in Workouts p.2, you’ll worry about burning fat after you’ve reached your goal. Which I have. This assumes you’re skinny. If you’re already at around 18% body fat or worse, then you’ll need to run more, fatty.

Last week, I did Legs twice (as prescribed), and all of the rest; Back, Shoulder, Chest once, (as prescribed). Not much abs. That’s cool. That aint my concern for now.

Record for Friday, October 8:
Weight: 176.2 (Yeah! First time in my life. In fact, I’ve never been more than 170 before doing this workout program)
Fat:14% (I know, I’m a fatty. that’s why I’m running more, bitches!)

How do I know these dates and stats? I keep the records in my Google Calendar. This way, I can update or read it from my phone, or work computer, home computer, etc. My paper journal goes inside the gym with me, and keeps the details; the reps, weight, etc. Google Calendar tells me how good or bad I’ve been, and if I did slack and miss a workout, I know which one I should do next.

Remember, you don’t have to keep the calendar schedule and you actually shouldn’t with these workouts. If you missed Chest day and are two days behind, don’t skip it and go with Legs because next time you do Chest, you will have done Chest around two weeks apart and that won’t work. Pick up where you left off (where you messed up) and try not to mess up again.