A Little Break

After 90 days, I took a lighter break of not working out so much, then I got sick again, which really made me take a break. 

This past week, my schedule was like this:
Monday: Double KB Cleans, 10 minute workout, 100 reps, doing 20 reps every 2 minutes.
Tuesday: Only a 2 mile run inside, fighting a cold and had a hard time breathing.
Wednesday: 20 minute KB workout in the morning, doing double cleans with the 35#'ers.
Had Track Club in the evening where we did a lot of 10m and 20m sprints on the track.
Thursday: Woke up feeling ill, came to work, went home sick.  This day wiped me out good.
Friday: took off the entire day from workouts since I still felt a bit wiped from Thursday.
Saturday: It was a nice morning outside, so I did a 3 mile run in about an 8:40/mile pace. Not fast for me, but considering the past week, I'll take it.

Right now, I'm planning to do some of the same: some mix of KB and running workouts in the morning, followed by some evening track club sessions of lifting and more track work now, since its nice outside and warmer out for a change.

My weight has stayed about the same as before. 

I'll probably get some AdvoCare products again soon. Looking at doing another week or two of Slim, or trying something new out. 

Have you become a Preferred Customer yet? It's always a great time to become one with AdvoCare. Save 20% right away and build up to 30% off with the more you purchase over time.

Not too many discount programs offer a progressive option like that! 

Being a Distributor has even more advantages, building towards 40% with the more you buy and sell to customers. 

Look at both options more closely at http://tinyurl.com/asapadvo

Success Starts Here!
Coach Rick Karboviak
http://asapworkouts.com

Day 90 Results

Day 90 arrived on Friday for me.  Here are the results from my first 90 days:

Day 1: 208, 18.3% body fat.

Day 1 Views

Day 90 Views

Day 90: 195, 16.6% body fat.

 



Overall, I had some good success with the 24 Day Challenge package and a mix of other AdvoCare products, like Spark, Slim, and the MNS series. 

 

Out of all the products, I felt that Slim did the fastest work and best job in delivering a true 'slimmer' feeling overall.  It really helped with appetite suppression in the afternoons, too.

 

There were a lot of morning and evening workout sessions, since I'd do some morning workouts and then an evening one 2-3 times a week with track club.  It ended up being a lot of workouts each week, plus a handful of rides on the weekends if the weather was decent for it.

 

To check out the lineup of the 24 Day Challenge package and other products like Slim and Spark, take a look at http://tinyurl.com/asapadvo

 

Success Starts Here!

 

Coach Rick Karboviak

http://asapworkouts.com



Day 87: Hitting the Track

After a long time of waiting, we were able to hit the track last night for some sprints and some block work.

We first planned to run on the practice field, but some areas were wet still and not fully dry for some safe conditions to sprint on.

We ended up going out to the high school for some track work.

We did some 20m sprints and wrapped it up with 50m ones.  My timer is just long enough to cover1 50m of distance. 

It was a great night, temp wise and with low wind, as the sun was shining and we got in a lot of quality sprints with some good rest between.

For now, we can hit the track a bit more often now if the weather keeps up like this and we don't get hit with major storms.

Slim is working okay this week, I'm already down to 196 and its working wonderfully as I finish out the 90 days here this week.

If you want to give just one product a try, I suggest either Spark or Slim.  Spark is good since it can blend into just about anybody's program out there.  Its a great replacement for an energy drink or pop to drink.
Slim is good to try for even a week if you take 2 packs a day, or extended it to 2 weeks with just one packet a day.  14 stick packs make it a great choice for either 1 or 2 weeks. 

Take a look at both affordable products here:
http://tinyurl.com/asapadvo

Success Starts Here!
Coach Rick Karboviak
http://asapworkouts.com

Day 86: Lift, Sprint, Run

Monday night's routine was another deadlift and bench press session, keeping it in the 3x5's and some other exercises in the 3x5 to 3x8 range.  We followed it up with some 10m and 20m sprints on the timer.  I've been trying to save my meal after work to an after-workout meal, but I may need a snack in between.  I tried a Spark but I felt my body needs more than that. 

This morning's workout was a very good 20 minute run on the treadmill, my legs felt very fresh for it and it was a nice little interval workout of 1 mile easy, then 1 mile of increasing and decreasing speeds between 7.6 and 8.0mph, every tenth of a mile.  I ended it with 1/2 mile of easy at 7.5mph to get 2.5 miles in about 19:40 of time.

Tonight it will be more deadlift combo's with plyometric jumps, as well as split lunges and split jumps. We might try to sprint outdoors tonight if the weather is nice enough for it.

Being back on Slim for this final week is a pretty easy thing to take.  Mix it up and drink twice a day.  Can't get any simpler than that.

Check it out at http://tinyurl.com/asapadvo .

Success Starts Here!
Coach Rick Karboviak
http://asapworkouts.com

Day 85: Run and KB Cleans

Yesterday, it was nice enough to try an outdoor run and some fresh air was what I needed. I kept it short at 2.5 miles and 20 minutes to 21 minutes to finish it.  Didn't go too wild and crazy on it, my heart rate was right in the 160 to 165 range for the majority of it. 

This morning I woke up feeling a LOT better compared to the last few days of being sick.  I chose the in-between route of doing a 10 minute KB clean workout versus trying a 20 minute one or doing nothing at all.  10 minutes was just right, doing double cleans with the pair of 35's and doing 20 reps every 2 minutes.

I'll plan to do some more stuff tonight with track club and save my energy for that.

I began Slim in full force yesterday too.  2 packets a day will take me through the rest of the 90 days here.

Hoping for a good week to finish things out here for my final days of the first 90 of the year.

Success Starts Here!
Coach Rick Karboviak
http://asapworkouts.com
http://tinyurl.com/asapadvo

Sick Days: Automatic Rest Days

It's been a while since my last workout, half a week, in fact. My last workout was on Wednesday morning and planned for an evening one on Thursday once I got back. I felt pretty ill on Wed night and all day Thursday, then Friday kept me at home with the full-blown flu.  Saturday, I started to feel a bit better but still not at 100%. 

After a good night's rest, I woke up today feeling much better and may try to get some fresh air this afternoon on some level.  It should be in the low 50's and maybe a brief bike ride is in order.

I haven't been taking my AdvoCare stuff until this morning.  I didn't want it to interfere with my cold medications I have been taking the last few days.  Today I began with Slim once again. 

I have a few days to go, basically I think it ends on Friday with my 90 Day plan to begin 2017 with.

I was unable to do a mile race on Saturday morning.  I would have been in terrible shape and would have perhaps put myself in a worse state if I tried to race on that morning.  I was glad I stayed home.

All in all, I have one final week push to make in my 90 day effort and keep it moving as a jumpstart effort into my next 90 days.

If you've thought of doing a 24 Day Challenge to kickstart your own 90 Day Challenge, I suggest looking at the AdvoCare 24DC package. 

If it seems like too much for you, I suggest doing a 14 Day plan with 2 boxes of Slim and 1 box of MNS-E, 3, or C.  It may be more affordable for some to try that type of plan.

Check out the products at http://tinyurl.com/asapadvo

Success Starts Here!
Coach Rick Karboviak
http://asapworkouts.com

Day 80: Combo's, Sprints, and a Run

I've now hit the 80 day mark and had some decent workouts the last two days.  Last night was a mix of complex combo's, matching deadlifts with box jumps and DB lunges with split jumps, followed by 10, 20m sprints that were timed. 

I woke up fairly earlier than normal, and I felt pretty good for a treadmill run.  That went for 2.5 miles in under 20 minutes, doing an 8 minute mile to start, then a mix of increasing .1 of a MPH every tenth of a mile, up to 8.0mph. 

It went like this:
7.6mph to 1.10 miles
7.7mph to 1.20 miles
7.8mph to 1.30 miles
7.9mph to 1.40 miles
8.0mph to 1.60 miles
7.9mph to 1.70 miles
7.8mph to 1.80 miles
7.7mph to 1.90 miles
7.6mph to 2.00 miles
7.5mph to 2.50 miles (finish)

Results so far: I'm down 10 pounds overall since Day 1, down to 198.  Body fat % is 16.3%, down from 18.3% at 208 pounds.  It's a 6 pound fat drop and 4 pounds drop in lean body mass too. 

It's a nice drop and I feel a lot better for running so far.  It has been helpful in getting a treadmill to get in morning runs. 

My AdvoCare stuff should come today, as I'll be finishing out with the Slim and Spark products for my final days of the first 90 days this year.

AdvoCare has some nice Spring Bundles to check out at http://tinyurl.com/asapadvo

Success Starts Here!
Coach Rick Karboviak
http://asapworkouts.com