Today’s Training: Day ONE Abs and HIIT

This was an ab and HIIT (High Intensity Interval Training) day. It is DAY ONE of a systematic progressive overload program to take me to 10% body fat in the next 3 months, coupled with a vegan diet. Just watch what happens.

After 90 days, I’ll begin a different eating program, still vegan, but with far more calories and protein in order to begin adding muscular size and weight.


Started with 10 minutes of elliptical, broken down as follows:

  1. 2 minute warm-up
  2. 30 second all out burst
  3. 2 minute cool down
  4. 30 second all out burst
  5. 2 minute cool down
  6. 30 second all out burst
  7. 2 minute cool down

When that’s completed, move to abs, as follows:

  1. Machine crunch, 145×8, 130×12, 130×12. Second two sets taken to failure.
  2. Machine side crunch, left and right, 100×12, 100×12
  3. Knees up in the dip rack, body weight: 19, 12, 12.  Each set taken to failure.
  4. Rowing machine, 25 pulls, 15 pulls. Moderate tension on the indicator.

Drink water, wipe away sweat, and prepare for tomorrow’s all out assault. Do not give up. When you feel like you can’t do anymore, do another one. The gym is not a place to show off. I am there to do battle with myself and the iron. Either increase the intensity, increase the weight, or increase the reps.

Failure is the expectation, and recovery from failure will take you to newer heights. Push yourself HARD. Life is for living, do not give up. Never surrender. Live to fight another day, and always fight the good fight.

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