Week 3, Day 1
My SMART Quest for today: Pick myself back up and move on. So...I had a bad weekend, it could be worse!
I have been really great with my workouts, but I am finding a bit of difficulty with my eating when the weekends roll around, I am so good all week and then boom! I have a reward meal day and then the next 2 days fall apart. I am disappointed in myself as I know I have the strength to behave, but for some reason I keep faltering. I think I really miss my accountability partner and group from Ageless Abs, sigh! I wish I had support here, but until my blog really gets out there, I guess I am seeking out an empty room.
Sleep: Went to bed at 11:00 pm , slept ok. Didn't seem to wake up as much, but since I ate a bunch of junk, I am not surprised!
Awoke: 5:00 am
Warm Up: 5:30 am - (4:30 mins/seconds) Used 8 lb weights
This is one of my old favorites. I haven't done this DVD in 2 weeks. It is designed for any level but is also great for advanced levels. I use much heavier dumbbells than suggested to get the most out of the workout. It is about 1 hour long and by the time I am done, I am tired, dripping sweat and my muscles get a good fullbody workout. Don't let the video clip fool you, this is a challenging workout if you use the proper weights! I especially love the chest flys, chest presses and push ups!
- This is a High Rep 1 hour Intense Workout with lots of pulses (ouch!)
- Use Heavier Dumbells to challenge yourself
Small stretches that target each worked muscle are done in between each exercise.
Lunges with back foot up on a step: 56 reps - 20 lbs (10 lbs each hand). This time I felt off balance.
Squats with pulsing: 88 reps - 20 lbs (10 lbs. each hand). The pulsing really makes my quads burn..on fire! My heart rate was really up this time as well. (length 4:33)Stiff Leg Dead Lift: 28 reps - 30 lbs (15 lbs. each hand). I went up to 15 lbs each from 12 lbs last time. I Feel this in my hamstrings. They have been tight. (length 2:10)
Bent Knee Dead Lift: 28 reps - 24 lbs (12 lbs each hand). I could really feel this in my lower back. I feel it getting stronger already. (length 2:15)
Chest Press: 62 reps - 24 lbs (12 lbs each hand). I went down a bit from last time as my arms were so tired that it made it difficult to finish the workout, but I think next time I will bump back up to 15 lbs each (length 3:26)
Push Ups: 36 reps - 8 regular push ups on toes, 4 - 3 pulse push ups, 3 rounds. My arms were so tired but because I went a bit lighter on the chest presses I was able to do the all of push ups on my toes this time, and kept good form. (length 3:00)
Chest Flys: 62 reps - 24 lbs (12 lbs each hand). This is a very intense interval. By the time it is done my arms are shaking, but I love it and what it does for my arms! Might go up a bit in weight next time. (length 4:42)
Vertical Grip Bent Over Rows: 32 reps - 24 lbs (12 lbs each hand) (length 2:25)
Horizontal Grip Bent Over Rows: 37 reps - 24 lbs (12 lbs each hand). The combo of these two exercises is really nice for my back. I can really feel it. (length 2:20)
Tricep Bench Dips: 32 reps 24 straight reps, small rest 8 more reps. Ouch! (length 1:55)
Skull Crushers: 38 reps - 10 lbs (5 lbs each hand). These seem so innocent, but by the time I finish the last reps my triceps are on fire! (length 3:36)
Lat Pull Overs: 52 reps - 12 lbs total. For some reason I really feel these in my triceps and biceps. Lats are hard to target. My arms are a wobbly shaky mess by the time I am done! (length 4:20)
Overhead Press: 66 reps with pulsing - 16 pounds/10 lbs. 3/4 way through the reps I go down to 10 lbs total as the 16 lbs is too much since my arms are so fatigued. (length 3:30)
Anterior Raise: 12 reps - 10 lbs total (5 lbs each hand). This is the same exercise Scott had us do where we raise the weights up out in front , out to the sides, down, back up, back in front and then down. Since it is high reps I can only do the 5 lbs DB's at this time, hope to bump up to higher weights, I used to do 8, 10 & 12 lbs but much lower reps. (length 1:30)
Biceps Curls: 120 reps - 16 lbs. (8 lbs each hand). Goodness this is a lot of reps working first lower biceps 8 reps, then 2 count staggered curls for 4 reps, then upper biceps for 8 reps, then 2 count staggered curls for 4 reps, then 16 full bicep curls. 3 rounds for a total of 120 reps. By this time my arms are ready to fall off, geez! (length 4:45)
Hammerhead Curls: 88 reps - 20 lbs (10 lbs each hand). 4 counts up and 4 counts down for 2 reps, 3 counts up 1 count down for 4 reps, 2 count up and 2 counts down for 4 reps, then 16 single count reps alternating arms and bringing each arm up across chest for each rep. 4 rounds less the 16 singles are taken out for the last round. I am glad this ends the workout! I don't think I could do much more, lol. (length 4:45)
Nice cool down and stretch of all the worked muscles. (length 4:30)
The Stuff I love & Use:
MEALS:
Meal #1: 10:00 am - Coffee & sugar free creamer, 1 serving of oatmeal, cinnamon, 2 tbls ground flaxseed (250 calories)
Meal #2: 3:00 pm - 4 oz lean ground sirloin, 1/2 avocado, 4 cherry tomatoes (309 calories)
Meal #3: 3:30 pm - 5 dried apricots (80 calories)
Meal #4: 7:00 pm - 5 ozs grilled chicken breast, 2 ozs asparagus, 1 Tbs light sour cream, 1 serving broccoli "fries". (429 calrories)
1068 calories total - low
WATER: 5 glasses (low)
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