January 18, 2011
I have now completed 2 weeks of the SET workout phase. There is no doubt that this is the hardest workout phase for me so far. The most brutal component to the workout is the “84 circuit.” The combination I chose was push ups, DB rows and DB step ups. If you really push yourself to keep moving through all seven sets (in reps of 21, 18, 15, 12, 9, 6, 3) then it is absolutely grueling. This segment of the workout takes in the range of 10-15 minutes, which doesn’t seem that long, but my heart rate was pegged at 160-170 bpm the whole time. But, I wouldn’t have it any other way! The name of the game in working out is to make your body go to that uncomfortable place. This is what it takes to make a change to your body.
The last couple weeks have not been ideal in terms of nutrition. In fact, I have hit a body weight that I haven’t been at in 10-15 years. And it’s not from muscle. After Christmas I weighed in at 204 lbs. Yikes! This is due to the deadly combination of less activity and way more calories. However, I will get back to under 200 in the next couple weeks. I am going to push the workout frequency/intensity up and stop eating so mindlessly. I check back in a couple weeks and let you know where I am at.
Total Workouts: 5 (down from 8 in the prior 2 week period)
Total Calorie Expenditure: 2,589 (down from 4,192)
Highest Individual Workout Calorie Expenditure: 756 (down from 898)
Highest Individual Workout Heart Rate: 165 (down from 167)
Highest Individual Workout Average Heart Rate: 135 (down from 142)
Body Weight 204 lbs. on 12/30/10 (+4 lbs. from 200 lbs. on 12/16/10