Sunday, March 17, 2013

Week 11 and Goals

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.

No comments:

Post a Comment