Week 11 was an off week for me. I continued my conditioning and did the following over the course of the week:
2 weighted vest walks for 20:00 minutes.
Relaxed my shoulders and placed the vest a little farther back on my shoulders to ease the work on my traps, and it helped tremendously.
Down the hill (modified hill sprints):
3 x 1:00 min. at 6.3/1:00 min at 3.0 @ 9% incline
3 x 1:00 min. at 7.3/1:00 min at 3.0 @ 6% incline
3 x 1:00 min. at 8.3/1:00 min at 3.0 @ 3% incline
3 x 1:00 min. at 9.3/1:00 min at 3.0 @ 0% incline
Added speed to this and I will be adding .1 speed each week
Treadmill Run
20 minutes at 6.6 @ 1% incline
Added speed to this also, and will follow the same plan.
Goals for the next 12 weeks:
Going into this cycle, the goals are to trim down and get in great shape. I have a couple goals that I am shooting to obtain:
Weight:
Realistic Goal: 215
Stretch Goal: 210
To get to 215 I would have to lose about one pound a week, which is doable, I just have to keep the goal in sight and stay dedicated. For the stretch goal, I need to drop 1.5 pounds a week. This is doable, and I would love to get down to this weight. Need to stay disciplined. I will be posting some meals on here and my weekly totals. I am aiming for 2350 calories a day, and will re-evaluate after a couple of weeks to see where I am at. I read a blog the other day that stated all the food I love will still be there when I am done with this journey, so I need to keep my eye on the prize. My goal is to try limiting my carbs after my workout (carbs basically eliminated on the last meal of the day).
Conditioning:
1.5 mile run: Under 12 minutes.
I think this is doable, as I ran a 12:40 just the other day.
Excited to start this new cycle, as my body is rested up and itching to get in the weight room.
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