Tag Archive for: build mass fast

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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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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%

Totals:
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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