Exercise Log 10.14.13 & 10.15.13 (Abs + Cardio)

Quick record of my last two days of exercise, because I believe the best policy is to log everything. I worked both days rather extensively, and that impacted my ability to do any proper exercise.

On Monday I decided to go for a fasted morning walk (no breakfast first) and burned probably 270 calories… not much, but it was all direct fat consumption which is always nice. A gram of fat produces approximately 9 calories of energy, and when doing aerobic exercise without eating in the morning you’re burning nearly all fat, so count on nearly 30 grams of fat used up for a brisk morning walk is not too shabby. That’s only 6% of a pound of fat, but that’s not including the extra fat you’ll burn from the metabolic rate kick you get for the day from doing cardio.

Tuesday I had very little time after work but I did use it up to do a new HIIT-style workout, 10 high knees with a single burpee being one set and 10 knee to elbow planks with a pushup at the end of each set… 10 sets of each. 200 total reps. Below is the video…

Then after these I did about 40 sit-ups and ab crunches, 40 cannonball side plank crunches and slightly elevated bicycle kicks and a fun pushup challenge with my feet elevated by a exercise ball. Got a chance to meet up with my running buddy and knocked out a little over 5 miles on the treadmill too, burned probably 810 calories doing that it was pretty intense, made sure to eat plenty of food afterwards to make sure I didn’t deplete my caloric intake too much.

My normal rotation would have had one of those days be an arm workout day, hoping tomorrow I’m able to catch up on that possibly before work, we’ll see. Been busy… but not too busy to be doing some physical activity!

We are definied by our Muses...

Projects & Links

The Thomas Jefferson Blog

My book that I wrote about a founding father who finds himself lost in time, set in the 2003-2006 post 9/11 Bush era of politics. Free for reading online, although I’ve abandoned efforts to get it published.
Read the Thomas Jefferson Blog ≫

Know True Evil

A small wallpaper page dedicated to those who lost their lives to the carelessness of government gone wrong.
Know True Evil ≫

Socialism WORKS!

Socialism WORKS! is a short website presentation I put together years ago with help from a friend. It is something of a snarky take on Socialism, critical of the advantages of Socialism from various origins of the idea.
Read Socialism WORKS!

Xavier’s Blog

My good friend Xavier Von Erck’s personal blog, he’s also the director of all the pjfi.org websites incidentally.
EvilVigilante.com ≫

The Perverted Justice Foundation

Perverted Justice Foundation Inc. is a non-profit organization which works with law enforcement to help track and prosecute online predators. I help administrate all the sites on this network, in fact many of you may know me from my work there. If you don’t though, check it out.
PJFI.org ≫