Week 7, Day 5
My SMART Quest for today is: Get a good stretch in. My arms are a bit sore from yesterday's workout! I think doing the knee raises on the Ultimate Body press Dip Bar was to much. My shoulders are tight today!
Awoke: 7:00 am
My SMART Quest for today is: Get a good stretch in. My arms are a bit sore from yesterday's workout! I think doing the knee raises on the Ultimate Body press Dip Bar was to much. My shoulders are tight today!
Awoke: 7:00 am
Warm Up: 7:40 am
12 push ups
20 squats
20 spiderman climbs
30 jumping jacks
Completed 2 rounds! I continue to add extra reps to my warm up to get my heart going!
Workout: 7:50 am
Today I am doing Scott Colby's Weight Based Interval Training#3, week 7, from Ageless Abs 2 Program! I am adding more reps and doing more advanced moves.
Metabolic Acceleration Phase - Week 7
Weight Based Interval Training # 3
DB Renegade Rows with Push Up and T-Stabilization (12 lb. Dumbbells) x 16 push ups (8 rows each side)
DB Bulgarian Split Squat with Overhead Press (15 lb Dumbbells) x 24 total (12 each side)
BOSU DB Side-Front Raise Combo (8 lb Dumbbells) x 16 (each time your arms come down equals 1 rep, will have to use fairly light weight)
DB One Legged Step Up (15 lb Dumbbells) x 24 each side
As many rounds as possible in 20 minutes. Rest only as needed.
I was able to complete 2 1/2 rounds in exactly 21:30 minutes. It took me so long to complete each round. The push ups were killer and so were the Bulgarian over head presses. I was so wiped out for some reason that I decided not to finish the 3rd round after the timer went off. I just finished the exercise i was working on when the timer buzzed. My arms were shaking and my shoulders and triceps were sore and fatigued.
R#1 - 8:36, R# 2 - 8:26, 1/2 of R#3 - 4:28 - Total 21:30 minutes
I finished this workout with Finisher #2 consisting of30 Dips + 30 Jumping Lunges (total)
20 Dips + 20 Jumping Lunges (total)
10 Dips + 10 Jumping Lunges (total)
Wow oh wow! This was killer on my arms. They were already sore and rubbery!
MEALS:
MINDSET: I was having sort of a down feeling today, but I managed to push it aside, and eat well. I am still feeling bloaty, hope that goes away, ugh! I was glad to get my workout over with today. For some reason it was really tough!
Today I am doing Scott Colby's Weight Based Interval Training#3, week 7, from Ageless Abs 2 Program! I am adding more reps and doing more advanced moves.
Metabolic Acceleration Phase - Week 7
Weight Based Interval Training # 3
DB Renegade Rows with Push Up and T-Stabilization (12 lb. Dumbbells) x 16 push ups (8 rows each side)
DB Bulgarian Split Squat with Overhead Press (15 lb Dumbbells) x 24 total (12 each side)
BOSU DB Side-Front Raise Combo (8 lb Dumbbells) x 16 (each time your arms come down equals 1 rep, will have to use fairly light weight)
DB One Legged Step Up (15 lb Dumbbells) x 24 each side
As many rounds as possible in 20 minutes. Rest only as needed.
I was able to complete 2 1/2 rounds in exactly 21:30 minutes. It took me so long to complete each round. The push ups were killer and so were the Bulgarian over head presses. I was so wiped out for some reason that I decided not to finish the 3rd round after the timer went off. I just finished the exercise i was working on when the timer buzzed. My arms were shaking and my shoulders and triceps were sore and fatigued.
R#1 - 8:36, R# 2 - 8:26, 1/2 of R#3 - 4:28 - Total 21:30 minutes
I finished this workout with Finisher #2 consisting of30 Dips + 30 Jumping Lunges (total)
20 Dips + 20 Jumping Lunges (total)
10 Dips + 10 Jumping Lunges (total)
Wow oh wow! This was killer on my arms. They were already sore and rubbery!
MEALS:
Meal #1: 9:00 am - 1 small banana & coffee & sugar free creamer
Meal #2: 12:00 pm - 2 slices uncured bacon
Meal #3: 2:30 pm - grilled bbq chicken salad 1/2 focaccia bread
Meal #4: 6:00 pm - 2 slices toasted Ezekiel Bread with small amount of butter & jam
Meal #5: 8:30 pm - Grilled chicken, 1 carrot with hummus
WATER: 7 glasses
Meal #2: 12:00 pm - 2 slices uncured bacon
Meal #3: 2:30 pm - grilled bbq chicken salad 1/2 focaccia bread
Meal #4: 6:00 pm - 2 slices toasted Ezekiel Bread with small amount of butter & jam
Meal #5: 8:30 pm - Grilled chicken, 1 carrot with hummus
WATER: 7 glasses
MINDSET: I was having sort of a down feeling today, but I managed to push it aside, and eat well. I am still feeling bloaty, hope that goes away, ugh! I was glad to get my workout over with today. For some reason it was really tough!
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