Sunday September 13th

Day 2 - 30 Day Shred

I am going to move on to level 2 tomorrow.

Ran on treadmill - 2 miles (easy - no hill, no HIIT)

Monday September 14th

AM. Day 3 - 30 Day Shred
Level 2 - I really like this level, a lot of the cardio moves are awesome. A lot of powerfull moves that will help me improve my running.
Still getting headaches in the beginning though, with the first strength cuircut.

P.M. Benching Day
10 sets of benching - weights ranging from 65lbs. - 85lbs. 10-12 reps per set.
50 pushups - 2 sets of 15 and 1 set of 20.

Tuesday September 15th

A.M. 2 miles of HIIT
100 slow reps on AB Lounge

P.M. Day 4 - 30 Day Shred Level 2.

Also washed and waxed my car by hand and mowed and bagged the lawn.

Wednesday September 16th

A.M. Day 5 - 30 Day Shred - Started with a 5min. warmup jog on the treadmill. Only had a slight head pain in the beginning of the Shred. I think I'm getting that initial headache from insufficient warmups. Tomorrow I am going to take the dogs for a walk before doing the Shred. That will give me a good 20 minute warmup.

Thursday September 17th

Ran 2 miles on treadmill
Day 6 - 30 Day Shred - No sign of headaches.

Lifted weights- Bis/Tris
3 sets of concentration curls
3 sets of curls on Total Gym
3 sets of tricep pull downs on Total Gym
3 sets of overhead presses

Friday September 18th

Ran 2 miles on treadmill
Day 7 - 30 Day Shred

Saturday September 19th

Rest

Sunday September 20th

Rest

Monday September 21st

A.M. Ran 3 miles

P.M. Ran 2 miles

Lifted weights - upper body - chest (benching), shoulders (lateral raises), bicep (curls), tricep (pull downs on total gym) and back (highest inclined pull up on total gym). 2 sets of each exercise.
Also did 60 pushups.

Tuesday September 22nd

Treadmill warmup - 2 miles

Shred Level 2 - this level is still very challenging for me.
The weight lifting moves seemed easier today (especially the pushups)
But the cardio moves were killer, I had to take a breather on most of the moves.
Still cannot finish off with the double jump rope - still doing single.

Wednesday September 23rd

Treadmill warmup - 1.5 miles

Shred level 2 - getting better. Might advance to level 3 soon.

Thursday Septmeber 24th

Treadmill - ran 3 miles - first 2 miles was at moderate pace:5.0mph & 135 bpm
Last mile was HIIT - walked at 3.5mph 50seconds, then sprinted 9mph 30 seconds - repeated until I hit 3 miles.

I liked this HIIT much better. Taking almost equal parts of walking and sprinting, I was able to maintain a heart rate of 65% while walking and 85% while running. I think this is how HIIT is supposed to be like. I was struggling with trying to run during my recover before.

Lifted weights - Upper body

Pull ups on highest level of Total Gym w/extra 35# held on my back - 3 sets of 20.
Curls with 45# bar - 3 sets of 20-15-15
Triceps on highest incline of Total Gym - 3 sets of 15
Push ups - trying to complete the 6 week 100 pushups program - today was day 1. Did a total of 40 pushups.

Friday September 25th

Treadmill - HIIT for 3 miles - alternating walking 3.5mph & sprinting 9mph.

Saturday September 26th

Shred - level 1.

Sunday September 27th

Rest