Phase I, Day 11

Hello! Well, 10 days down, 9 pounds off! Yesterday after my workout I (as always) weighed myself and the scale said just a shade over 206. I don't really think you can tell I've lost 9 pounds just by looking at my picture, but it's true. So I'm starting to think that mabye I've been a lot fatter than even I thought! Maybe I really was over 23% bodyfat. I'm guessing that I've reduced it to around 16 or 17% by this point, but I've got a ways to go before you can see my abs.

Anyway, yesterday was chest & back, followed by a pretty intense tread session. For my weight session I did tri-sets of dumbell presses, bent over rows & jump-rope, sprinkled in with some ab exercises, all done at high intensity with little to no rest. Then I did incline dumbell presses followed by seated rows & jump-rope & abs. I got a really great sweat going & my heart was really racing, especially after the jumping rope. Jump-rope is a great excercise & I now know why all boxers do it. It really gets your heart pumping, the sweat pouring and you notice an almost immediate improvement in foot quickness & agility.

On the tread I ran a solid 35 minutes and burned about 500 calories doing intervals. I fluctuated the incline from 2.0 to 10.0 and kept the speed between 4.5 & 8.0 (except following a sprint, at which point I walked for 30 seconds). Still not at the intensity level I need to be but I know my endurance & strength are still coming back. I reach a really good intensity level during my weight training sessions and I can't seem to keep the same intensity during the cardio sessions. I know that in order to really be lean I need to be intense during both. I'm really going to start pushing myself during cardio, especially starting next week, since I will have had 2 solid weeks back in training. NO MORE EXCUSES!

Alright, off to day 11 & I'll see you tomorrow!