♥ SMART Quest ♥ Wed. May 25, 2011

Week 11, Day 3
My SMART Quest for today is:  Feeling fabulous that I have been able to stay on track as straight as an arrow!  I really want this so I want to stay focused and go for it!

Sleep: 5 3/4 hours. Went to bed at 11:15 pm again, woke up at 5:00 am.  I really need to work on this!
Awoke: 5:00 am

Warm Up: 5:25 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: 5:30 am

Today I am doing Scott Colby's Weight Based Interval Training 2, week 11, from Ageless Abs 2 Program! Since this is HEAVY Weights, I will once again NOT be adding extra reps but will be going ALL out and as heavy as I can for the reps.

Metabolic Explosion Phase - Week 11

Weight Based Interval Training # 2

Spiderman Climbs with Push Ups  -  Bodyweight x 16 total push ups
DB Squat With Rotational Overhead Press - 2 - 23.5 lb DBs x 10 total (5 each side)
Bodyweight Rows Narrow Grip  - Bodyweight x 16 (get as far under the jungle gym as possible, lift one leg up for more challenge)
DB Reverse Lunge to Side Raise  - 2 - 18.5 lb DBs x 10 total (5 each leg)

I was able to complete 3 1/4 rounds in exactly 20:00 minutes.
I was just too tired to finish the 4th round and push past the 20 minutes.  I knew I had the 4 tabata Intervals to complete and I was already wiped out from the heavy weights!

R#1 - 6:15, R# 2 - 6:09, R#3 - 6:24,   1/4 of R#4 - 1:12

I finished this workout with Finisher of 4 Tabata Intervals: 20 seconds on, 10 seconds rest

Bowling Lunges - 20 seconds on, 10 seconds rest x 8 rounds - 46, 46, 45, 44, 43, 44, 44, 45 reps per round.
Hi - Lo Punches (with weighted gloves) - 20 seconds on, 10 seconds rest x 8 rounds -24 reps per round (12 each side)
Suicide Drills - 20 seconds on, 10 seconds rest x 8 rounds - 18, 16 16, 16, 16, 16, 16 16 reps per round!
Jumping Jacks - 20 seconds on, 10 seconds rest x 8 rounds - 28, 28, 29, 29, 29, 29, 29, 30 reps per round.

16:00 minutes total.


I was thoroughly wiped out by the end of this work out!  Very challenging considering 2 of the exercises were body weight moves.  Just goes to show that you can still get an awesome workout just using your own bodyweight!

MEALS:
Meal #1:  7:30 am - 1 small banana, coffee & sugar free creamer ( 85 calories)
Meal #2: 10:30 am - 1 egg, 2 slices of uncured turkey bacon  (140 calories)
Meal #3:  2:30 pm - Salad - consisting of grilled chicken breast, mango, small bit of avocado, spring greens , tomato and a raspberry vinaigrette. (400 calories)
Meal #4:  7:00 pm - 5 grilled shrimp with grilled carrots & broccoli with a tiny bit of teryaki sauce. (300 calories)
Meal #5:  8:00 pm - unsalted pistachios, coffee  (180 calories)



Water: 8 glasses
Calories: 1105


MINDSET:
I feel like I have really been in tune with the clean eating.  When I find myself craving or thinking about making  a bad choice, I just say "no" and switch gears.  Today I was faced with eating lunch out.  I almost ordered a seared ahi tuna sandwich which I could have had on wheat bread with salad, but then I realized that it would just bloat me as I am not eating carbs right now so I opted for a very tasty grilled chicken salad with mango, and veggies.  I am sure the dressing was higher in sugar but still a safer choice.  It was good and I felt good about making a smart choice!

♥ SMART Quest ♥ Tues. May 24, 2011

Week 11, Day 2
My SMART Quest for today is: I am BACK!!!  I had a great day yesterday!  My eating, workouts & mindset were on track!

SLEEP: 4 1/2 hours  - What is wrong with me!  I gotta get to bed earlier!
AWOKE: 5:00 am
WARM UP: 5:35 am
Push Ups x 12

Squats x 20
Spiderman Climbs x 20 total

Jumping Jacks x 30

Today I am doing a HIIT consisting of a series of 8 exercises based on Scott Colby's Ageless Abs 2 Program! I am doing 90 seconds on 90 seconds active recovery.

High Intensity Interval Training

These are timed Intervals: Set your Gymboss Timer to 2 intervals of 90 seconds each and 8 rounds. Each round is 3 minutes. 24:00 total

Sprinting (running as fast as I can, high knees) x 90 seconds full on work
Boxing shuffles with punches x 90 seconds active recovery to keep my heart rate at a moderate pace
Jumping Jacks x 90 seconds full on work
Prisoner Squats x 90 seconds active recovery to keep my heart rate at a moderate pace
Plank Jacks  x 90 seconds full on work
Boxing shuffles with punches x 90 seconds active recovery to keep my heart rate at a moderate pace
Side to Side Ski Jump Ropes x 90 seconds full on work. As quickly as possible
Prisoner Squats x 90 seconds active recovery to keep my heart rate at a moderate pace
BOSU Side Knee Raises (Left Leg) x 90 seconds full on work
Boxing shuffles with punches x 90 seconds active recovery to keep my heart rate at a moderate pace 
BOSU Side Knee Raises (Right Leg) x 90 seconds full on work
Prisoner Squats x 90 seconds active recovery to keep my heart rate at a moderate pace
Heismans - x 90 seconds full on work
Boxing shuffles with punches x 90 seconds active recovery to keep my heart rate at a moderate pace
Bowling Lunges x 90 seconds full on work
Prisoner Squats x 90 seconds active recovery to keep my heart rate at a moderate pace

5 Minutes of cool down at a moderate pace on the scale a "3" - Doing more kick boxing moves.

Each exercise took 3 minutes for a total of 24 minutes (8 exercises), plus 5 minutes of cool down & 5 minutes of warm up.

I really tried to go all out as fast as I could to make this workout really count!

Meal #1:  7:30 am - 1 small banana, coffee & sugar free creamer ( 85 calories)
Meal #2: 11:30 am - 1 egg, 2 slices uncured turkey bacon (140 calories)
Meal #3:  2:45 pm - 3 oz grilled chicken, roasted rutabagas, 2 Tbs shaved Parmesan (250 calories)
Meal #4:  7:00 pm - 3 grilled chicken, 12 raw almonds, 5 dried apricots (317 calories)

Water: 8 glasses
Calories: 792

MINDSET:
I am feeling like I can really do this.  I am scared that it is the last 2 weeks and counting.  I just need to get more sleep!

♥ SMART Quest ♥ Mon. May 23, 2011

Week 11, Day 1

My SMART Quest for today is: Stay strong.  Don't be intimidated by the heavy weights.  Try and eat well.  I am in the home stretch of Ageless Abs 2.  I can do this!.

Sleep:  4 1/2 hours!  STUPID!!!!  Bad way to start!
Awoke: 5:00 am

Warm Up: 5:35 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: 5:40 am

Today I am doing Scott Colby's Weight Based Interval Training#1, week 11, from Ageless Abs 2 Program! I am using heavy weights this week same as last week. I will not add extra reps, but try to go as heavy as possible.     

Weight Based Interval Training # 1

DB Squat with Front Raise x 2 - 16 lb Dumbbells, 2 - 18.5 lb DBs x 8 reps per round for the last 3 rounds 
DB Reverse Lunge with Overhead Press x  2 - 21 lb DBs, 2 - 23.5 lb DBs, 2 - 21 lb DBs, 2 - 21 lb DBs x 10 reps per round (5 each leg)
DB Bent Over Row and Raise x 2 - 18.5 lb DBs for all 4 rounds x 8 reps per round.
DB Renegade Row - T Stabilization x  2 - 16 lb DBs x 20 reps per round (10 each side)

As many rounds as possible in 20 minutes. Rest only as needed.

R#1 - 5:26, R# 2 - 5:12, R#3 - 5:03, R#4 - 5:01 - Total 20:42 minutes. 


I finished this workout with Finisher of 4 Tabata Intervals: 20 seconds on, 10 seconds rest

Hi - Lo Punches (with weighted gloves) - 20 seconds on, 10 seconds rest x 8 rounds -24 reps per round (12 each side)
Suicide Drills - 20 seconds on, 10 seconds rest x 8 rounds - 18, 16 15, 16, 15, 16, 17, 17 reps per round!
8 Count Body Builders - 20 seconds on, 10 seconds rest x 8 rounds - 3, 3, 3, 3, 3, 3, 3, 3 reps per round.
Side to Side Ski Jumps - 20 seconds on, 10 seconds rest x 8 rounds - 63, 64, 64, 64, 63, 64, 64, 64 reps per round.

16:00 minutes total.

I think Monday's workout is by far the hardest.  I am so tired by the time it is done.  I could barely get through it and felt myself losing steam during the Tabatas, but I pushed through!

Meal #1:  8:30 am - 1 small banana, coffee & sugar free creamer ( 85 calories)
Meal #2:  11:30 am - 1 hard boiled egg (80 calories)
Meal #3:  12:30 am - 3 oz sirloin beef, grilled carrots, broccoli & zucchini (285 calories)
Meal #4:  2:00 PM - 3 dried plums (60 calories)
Meal #5:  4:00 pm 1 hard boiled egg roasted rutabagas , snap peas & hummus (180 calories)
Meal #6: 7:30 pm - 3 ozs chicken, roasted rutabagas (200 calories)

Water: 7 glasses
Calories: 890

MINDSET:
I was hungry today, but I was a GOOD girl! I ate super clean and kept my calories low. A bit lower than I should have but I plan to keep it low for the next 5 - 7 days and then have a clean high calories high carb (but not junk food) day!

♥ SMART Quest ♥ Sat. May 21, 2011

Week 10, Day 6
My SMART Quest for today is:  I am going to continue to try and stay positive.   I know that on Monday I will give myself completely to this program and give my all both to my eating as well as my workouts!  I know I can do it!
SLEEP: 7 1/2 hours - I went to bed at 12:30 am , awoke at 8:00 am
AWOKE: 8:00 am
WARM UP: 8:35 am
Push Ups x 12

Squats x 20
Spiderman Climbs x 20 total

Jumping Jacks x 30

Performed 2 rounds of this circuit

Today I am doing a series of 6 Tabata Intervals based on Scott Colby's Ageless Abs 2 Program! I am still adding extra time to the intervals and I continue to try and do more advanced moves. Instead of doing 20 seconds on - 10 seconds rest, I am doing 30 seconds on 10 seconds rest.


6 Tabata Intervals
These are timed Intervals: Set your Gymboss Timer to 2 intervals of 30 seconds & 10 seconds and 8 rounds. Each round is 5:20 minutes/seconds.

I am still really trying to do some different moves to change things up!


Prisoner Squat Jumps - 30 seconds on, 10 seconds rest x 8 rounds - 33, 28, 26, 28, 24, 31, 28, 24 reps per round.  OMG!  These really burned out my quads!
Jumping Jacks - 30 seconds on, 10 seconds rest x 8 rounds -  37, 38, 37, 38, 38, 38, 39, 39 reps per round!
8 Count Body Builders - 30 seconds on, 10 seconds rest x 8 rounds - 4, 4 4, 4, 4, 4, 4, 4 reps per round!
Suicide Drills - 30 seconds on, 10 seconds rest x 8 rounds - 24, 21, 22, 21, 22, 23, 22, 22 reps per round!
Bowling Lunges   - 30 seconds on, 10 seconds rest x 8 rounds - 64, 65, 66, 65, 65, 66, 66, 66 reps per round! I lost reps this week, but I think my legs were tired from doing the tuck jumps and overhead step ups! My legs felt like rubber.
Side Jump Kicks with Side Squats (with ankle weights) - 30 seconds on, 10 seconds rest x 8 rounds - 4 rounds per leg. Left Leg: 21, 19, 20, 19 reps per round, Right Leg: 19, 18, 19, 19 reps per round!  

♥ SMART Quest ♥ Fri. May 20, 2011

Week 10, Day 5

My SMART Quest for today is:  Try and not go too crazy!  I have a dinner event to help put on/serve at.  Italian food!  Pasta, sausage, wine, etc.  I will have a meal but keep it small , noting healthy to eat there, that is for sure!  Went to bed at 11:00 pm. 

Sleep: 7 hours! Went to bed at 11;00 pm, woke up at 7:00 am
Awoke: 5:00 am

Warm Up: 5:35 am

12 push ups

20 squats

20 spiderman climbs

30 jumping jacks

Completed 2 rounds!

Workout: 5:40 am

Today I am doing Scott Colby's Weight Based Interval Training 3, week 10 - Ageless Abs 2 Program!   I will NOT be adding extra reps but will be going ALL out and as heavy as I can for the reps.


Metabolic Explosion Phase - Week 10
Weight Based Interval Training # 3


DB Renegade Rows with Push Ups x 10 push ups (5 rows each side) with 2 - 31 lb DB's for all 4 rounds
DB Pull to Overhead Press x 8 with 2 - 18.5 lb DB's for all 4 rounds
DB T-Stabilization x 10 total (5 each side) with 2 - 16 lb DB's for all 4 rounds
DB Bent Over Row to Tricep Exentsion x 8 with 2 - 16 lb DB's for all 4 rounds

I was able to complete 4 rounds in 20:40 minutes

R#1 - 4:54, R# 2 - 5:37, R#3 - 5:14, R#4 - 4:55
As many rounds as possible in 20 minutes. Rest only as needed

I finished this workout with a 5 minute Couplet Finisher #2
Bodyweight Rows until you can't do any more - 25, 20, 16 reps per round
Jumping Lunges until you can't do any more - 40, 35, 30 reps per round
As many rounds as you can in 5 minutes

It actually took me 5:33 to finish.

This was still really difficult. The T-Stabilizations were a little more manageable this time. 16 lbs was still heavy for my right arm but I had better control. I kept the weights pretty much the same this time as last time!  Great workout!

♥ SMART Quest ♥ Thurs. May 19, 2011

Week 10, Day 4
My SMART Quest for today is:  Keep on fighting the fight!  I am doing what is good for my mind body & soul!  Stay focused.
SLEEP: 5 hours - I went to bed at 12:00 pm , awoke at 5:00 am
AWOKE: 5:00 am
WARM UP: 5:35 am
Push Ups x 12

Squats x 20
Spiderman Climbs x 20 total

Jumping Jacks x 30

Today I am doing a HIIT consisting of a series of 8 exercises based on Scott Colby's Ageless Abs 2 Program! I am doing 90 seconds on 90 seconds active recovery.

High Intensity Interval Training

These are timed Intervals: Set your Gymboss Timer to 2 intervals of 90 seconds each and 8 rounds. Each round is 3 minutes. 24:00 total

Sprinting (running as fast as I can, high knees) x 90 seconds full on work
Boxing shuffles with punches x 90 seconds active recovery to keep my heart rate at a moderate pace
Bowling Lunges x 90 seconds full on work
Prisoner Squats x 90 seconds active recovery to keep my heart rate at a moderate pace
Mountain Climbers x 90 seconds full on work
Boxing shuffles with punches x 90 seconds active recovery to keep my heart rate at a moderate pace
Side to Side Ski Jump Ropes x 90 seconds full on work. As quickly as possible
Prisoner Squats x 90 seconds active recovery to keep my heart rate at a moderate pace
Jumping Jacks x 90 seconds full on work
Boxing shuffles with punches x 90 seconds active recovery to keep my heart rate at a moderate pace
Side Jump Kicks with Side Squats (left leg) x 90 seconds full on work
Prisoner Squats x 90 seconds active recovery to keep my heart rate at a moderate pace
Side Jump Kicks with Side Squats (right leg) - x 90 seconds full on work
Boxing shuffles with punches x 90 seconds active recovery to keep my heart rate at a moderate pace
Heismans x 90 seconds full on work
Prisoner Squats x 90 seconds active recovery to keep my heart rate at a moderate pace

5 Minutes of cool down at a moderate pace on the scale a "3" - Doing more kick boxing moves.

Each exercise took 3 minutes for a total of 24 minutes (8 exercises), plus 5 minutes of cool down & 5 minutes of warm up.

Another good workout.  Always a challenge and my heart rate is soaring!

♥ SMART Quest ♥ Wed. May 18, 2011

Week 10, Day 3
My SMART Quest for today is:  Try and keep looking ahead.  I feel as though I am not seeing the results as quickly as last time, but I do see a difference in the mirror on my arms. shoulders, etc.  I have to stop worrying about the scale.  Let it GO!!!

Sleep:  5 3/4 hours.  Went to bed at 11:15 pm, woke up at 5:00 am.
Awoke: 5:00 am

Warm Up: 5:25 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: 5:30 am

Today I am doing Scott Colby's Weight Based Interval Training 2, week 10, from Ageless Abs 2 Program! Since this is HEAVY Weights, I will once again NOT be adding extra reps but will be going ALL out and as heavy as I can for the reps.

Metabolic Explosion Phase - Week 10
Weight Based Interval Training # 2

8 Count Bodybuilders x 8 (Bodyweight exercise)
DB Squat to Y Press x 8 with 2 - 23.5 lb DB's, 2 - 21 lb DB's, 2 - 21 lb DB's, 2 - 21 lb DB's
DB One Legged Step Up with Bicep Curl x 16 total (8 each leg) with 2 - 18.5 lb DB's, 2 - 18.5 lb. DB's, 2 - 18.5 lb DB's, 2 - 16 lb. DB's
DB Squat with Bent Over Rear Raise x 8 with 2 - 16 lb DB's for all 4 rounds

I was able to complete 4 rounds in 22:38 minutes.

R#1 - 6:06, R# 2 - 5:51, R#3 - 5:33, R#4 - 5:08
As many rounds as possible in 20 minutes. Rest only as needed

I finished this workout with a 5 minute Couplet Finisher #1

Push Ups until you can't do any more - 30, 18, 16 reps per round
Squat Jumps until you can't do any more - 40, 30, 39 reps per round

As many rounds as you can in 5 minutes

For some reason, I like this workout.  It is difficult but i was able to bump up the weights in most areas or at least stay the same.  I was super sweaty!  Good Stuff! I could really feel those push ups at the end.

♥ SMART Quest ♥ Tues. May 17, 2011

Week 10, Day 2
My SMART Quest for today is: Still trying to make better food choices.  Hope I can succeed.
SLEEP:   5 1/2 hours - I went to bed at 11:30 pm , awoke at 5:00 am
AWOKE: 5:00 am
WARM UP: 5:35 am
Push Ups x 12

Squats x 20
Spiderman Climbs x 20 total

Jumping Jacks x 30

Today I am doing a HIIT consisting of a series of 8 exercises based on Scott Colby's Ageless Abs 2 Program! I am doing 90 seconds on 90 seconds active recovery.

High Intensity Interval Training

These are timed Intervals: Set your Gymboss Timer to 2 intervals of 90 seconds each and 8 rounds. Each round is 3 minutes. 24:00 total

Sprinting (running as fast as I can, high knees) x 90 seconds full on work
Boxing shuffles with punches x 90 seconds active recovery to keep my heart rate at a moderate pace
Squat Jacks x 90 seconds full on work
Prisoner Squats x 90 seconds active recovery to keep my heart rate at a moderate pace
Side to Side Ski Jump Ropes x 90 seconds full on work
Boxing shuffles with punches x 90 seconds active recovery to keep my heart rate at a moderate pace
Switch Kicks x 90 seconds full on work. As quickly as possible
Prisoner Squats x 90 seconds active recovery to keep my heart rate at a moderate pace
Bowling Lunges x 90 seconds full on work
Boxing shuffles with punches x 90 seconds active recovery to keep my heart rate at a moderate pace 
Side Jump Kicks with Squats (Left Leg) x 90 seconds full on work
Prisoner Squats x 90 seconds active recovery to keep my heart rate at a moderate pace
Side Jump Kicks with Squats (Right Leg) - x 90 seconds full on work
Boxing shuffles with punches x 90 seconds active recovery to keep my heart rate at a moderate pace
Heismans x 90 seconds full on work
Prisoner Squats x 90 seconds active recovery to keep my heart rate at a moderate pace

5 Minutes of cool down at a moderate pace on the scale a "3" - Doing more kick boxing moves.

Each exercise took 3 minutes for a total of 24 minutes (8 exercises), plus 5 minutes of cool down & 5 minutes of warm up.

I really tried to go all out as fast as I could to make this workout really count!

♥ SMART Quest ♥ Mon. May 16, 2011

Week 10, Day 1
My SMART Quest for today is: Continue to Get back on track with my eating habits. Clean up my act. Workouts are still very good, I just need to see if I can eat ALL of my meals and not go off track with a few bad choices.  Went to bed at 11:00 pm.

Sleep:  6 1/2 hours!
Awoke: 5:00 am

Warm Up: 5:35 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: 5:40 am

Today I am doing Scott Colby's Weight Based Interval Training#1, week 10, from Ageless Abs 2 Program! I am using heavy weights this week same as last week.  I will not add extra reps, but try to go as heavy as possible.   

Metabolic Explosion Phase - Week 10
Weight Based Interval Training # 1

DB Squat Thrust Push Up to Overhead Press   x 2 - 21 lb Dumbbells x 8 reps per round
DB Reverse Lunge with Bicep Curl  x 2 - 18.5 lb/15 lb Dumbbells x 10 reps per round (5 each leg)
DB Squat with Bent Over Row  x 2 - 26 lb Dumbbells x 8 reps per round
DB Renegade Row   x 2 - 31 lb/26 lb Dumbbells x 20 (10 each side)

As many rounds as possible in 20 minutes. Rest only as needed.

I was determined to try and bump up the weights a little.
DB Squat Thrust Push Up to Overhead Press - I bumped up to 2 - 21 lb Dumbbells for round 1, and I was able to keep them for all 4 rounds.
DB Reverse Lunge with Bicep Curl - I started with 2 - 18.5 lb Dumbbells in round 1, but had to cycle down to 16 lb Dumbbells for the rest of the rounds as it was just too heavy to maintain proper form.  I was able to add 1 lb each from last weeks workout.
DB Squat with Bent Over Row - I bumped up to 2 - 26 lb Dumbbells.  This was up 6 lbs each from last week.  I was able to use these weights for all 4 rounds.
DB Renegade Row - I bumped up to 2 - 31 lb Dumbbells for round #1. This was 11 lbs more than last week.  I had to cycle down to 2 - 26 lb Dumbbells for the rest of the rounds. (still up 6 lbs each from last week)

R#1 - 7:05, R# 2 - 6:50, R#3 - 5:50, R#4 - 6:50 - Total 26:35 minutes.  The rounds took a bit longer this time as I added heavier weights.

I finished this workout with Finisher of 4 Tabata Intervals: 20 seconds on, 10 seconds rest

Jumping Jacks - 20 seconds on, 10 seconds rest x 8 rounds -27, 27, 28, 29, 29, 29, 29, 29 reps per round!
Suicide Drills - 20 seconds on, 10 seconds rest x 8 rounds - 18, 17, 17, 17, 17, 17, 17, 17 reps per round!
Mountain Jumpers - 20 seconds on, 10 seconds rest x 8 rounds - 18, 17, 17, 15, 14, 13, 13, 15 reps per round.
Side to Side Ski Jumps - 20 seconds on, 10 seconds rest x 8 rounds - 63, 66, 65, 66, 66, 67, 68, 68 reps per round.

16:00 minutes total.

Lord have mercy, I was exhausted! This was a tough workout!

♥ SMART Quest ♥ Sat. May 14, 2011

Week 9, Day 6
My SMART Quest for today is:  I am determined to get on track with the eating.  I plan to tweak my meals this week and see if I can get better results.  I am working so hard with the workouts so I should work just as hard with my meals too!  I had a very social weekend., lots of events to go to and not good choices to pick from.  But, tomorrow is another day and I am ready!

SLEEP:   7 1/2 hours - I went to bed  at 12:30 am , awoke at 8:00 am
AWOKE: 8:00 am
WARM UP: 8:35 am
Push Ups x 12

Squats x 20
Spiderman Climbs x 20 total

Jumping Jacks x 30

Performed 2 rounds of this circuit

Today I am doing a series of  6 Tabata Intervals based on Scott Colby's Ageless Abs 2 Program!  I am still adding extra time to the intervals and I continue to try and do more advanced moves.    Instead of doing 20 seconds on - 10 seconds rest, I am doing 30 seconds on 10 seconds rest.


6 Tabata Intervals
These are timed Intervals:  Set your Gymboss Timer to 2 intervals of 30 seconds & 10 seconds and 8 rounds.  Each round is 5:20 minutes/seconds. 

I am really trying to do some different moves to change things up!


Get Ups with Tuck Jumps - 30 seconds on, 10 seconds rest x 8 rounds - 6, 5.5, 5, 5, 5, 5, 5, 5 reps per round.  Ugh, I haven't done these in awhile, geez they are difficult on the knees.
8 Count Body Builders -  30 seconds on, 10 seconds rest x 8 rounds - 5, 5, 4.5, 4, 4, 4, 4, 4 reps per round!
Overhead Step Ups -  30 seconds on, 10 seconds rest x 8 rounds - 4 rounds per leg.  Left Leg - 13, 13, 11, 12 reps per round.  Right Leg -  12, 11, 12, 12 reps per round!   
BOSU Side Lunge Knee Ups   -  30 seconds on, 10 seconds rest x 8 rounds - 4 Rounds per leg - Lt. leg: 23, 18, 21, 21 reps per round, Rt leg: 24, 21, 20, 22 reps per round!  I lost reps this week, but I think my legs were tired from doing the tuck jumps and overhead step ups!  My legs felt like rubber.
Jumping Jacks  - 30 seconds on, 10 seconds rest x 8 rounds -  40, 37, 39, 38, 40, 40, 41, 41 reps per round! 
Side Jump Kicks with Side Squats (with ankle weights)  - 30 seconds on, 10 seconds rest x 8 rounds - 4 rounds per leg. Left Leg: 20, 18, 18, 18 reps per round, Right Leg: 17, 18, 18, 17 reps per round!   Lost some reps here this week as well.

♥ SMART Quest ♥ Fri. May 13, 2011

Week 9, Day 5
My SMART Quest for today is:  I've lost rack of my reward day so I have been trying to do every 7 days.  I feel like I keep veering off track a bit with my meals.  I intend t get more strict with this as I feel it will hamper my results if I do not.  I continue to work as hard as i can with the workouts!
Awoke:  5:00 am

Warm Up: 5:35 am 

12 push ups

20 squats

20 spiderman climbs

30 jumping jacks

Completed 2 rounds! 

Workout:  5:40 am

Today I am doing Scott Colby's Weight Based Interval Training 2, week 9, from Ageless Abs 2 Program!  Since this is HEAVY Weights, I will NOT be adding extra reps but will be going ALL out and as heavy as I can for the reps.


Metabolic Explosion Phase - Week 9
Weight Based Interval Training # 3


DB Renegade Rows with Push Ups x 10 push ups (5 rows each side) with 2 - 31 lb DB's for all 4 rounds
DB Pull to Overhead Press x 8  with 2 - 18.5 lb DB's for all 4 rounds
DB T-Stabilization x 10 total  (5 each side) with 2 - 16 lb DB's for all 4 rounds
DB Bent Over Row to Tricep Exentsion x 8  with 2 - 16 lb DB's for all 4 rounds

I was able to complete 4 rounds in 21:51 minutes.

R#1 - 5:48, R# 2 - 5:32,  R#3 - 5:21,  R#4 - 5:10
As many rounds as possible in 20 minutes.  Rest only as needed
If you can do more than 5 rounds, use heavier weights.

I finished this workout with a 5 minute Couplet Finisher #2Bodyweight Rows until you can't do any more - 25, 20, 16 reps per round
Jumping Lunges until you can't do any more - 40, 35, 30 reps per round
As many rounds as you can in 5 minutes

It actually took me 5:50 to finish.

This was also really difficult. I had a tough time with the T-Stabilizations.  16 lbs was heavy for my right arm as I am left handed.  I really loved using 31 lbs per arm for the Renegade Rows with Push Ups.  I felt like I was really accomplishing something!  All of the exercises were very challenging with the weights I chose. Good workout!

♥ SMART Quest ♥ Thurs. May 12, 2011

Week 9, Day 4
My SMART Quest for today is: Drink all of my water and try to steer away from the carbs.  I have the workout down but my eating is off.  I either skip meals or eat things I shouldn't.  Not candy or fattening things, just the wrong things.  It seems I am bored with eating the same old stuff.  I gotta a change it up a bit...how?
SLEEP:   5 1/2 hours - I went to bed  at 11:30 pm , awoke at 5:00 am
AWOKE: 5:00 am
WARM UP: 5:35 am
Push Ups x 12

Squats x 20
Spiderman Climbs x 20 total

Jumping Jacks x 30

Today I am doing a HIIT consisting of a series of  8 exercises based on Scott Colby's Ageless Abs 2 Program!   I am doing 90 seconds on 90 seconds active recovery. 

High Intensity Interval Training

These are timed Intervals:  Set your Gymboss Timer to 2 intervals of 90 seconds each and 8 rounds.  Each round is 3 minutes.  24:00 total

Sprinting (running as fast as I can, high knees) x 90 seconds full on work
Boxing shuffles with punches  x 90 seconds active recovery to keep my heart rate at a moderate pace
Bowling Lunges  x 90 seconds full on work
Prisoner Squats x 90 seconds active recovery to keep my heart rate at a moderate pace
Mountain Climbers  x 90 seconds full on work
Boxing shuffles with punches  x 90 seconds active recovery to keep my heart rate at a moderate pace
Jumping Jacks x 90 seconds full on work.  As quickly as possible
Prisoner Squats x 90 seconds active recovery to keep my heart rate at a moderate pace
Overhead Step Ups x 90 seconds full on work
Boxing shuffles with punches  x 90 seconds active recovery to keep my heart rate at a moderate pace
Side to Side Ski Jump Ropes x 90 seconds full on work
Prisoner Squats x 90 seconds active recovery to keep my heart rate at a moderate pace
Side Jump Kicks with Side Squats (left leg) - x 90 seconds full on work
Boxing shuffles with punches  x 90 seconds active recovery to keep my heart rate at a moderate pace
Side Jump Kicks with Side Squats (right leg) x 90 seconds full on work
Prisoner Squats x 90 seconds active recovery to keep my heart rate at a moderate pace

5 Minutes of cool down at a moderate pace on the scale a "3" - Doing more kick boxing moves.

Each exercise took 3 minutes for a total of 24 minutes (8 exercises), plus 5 minutes of cool down & 5 minutes of warm up. 

 

I find myself liking these HIIT workouts better than the Tabatas lately!  Good challenge!

♥ SMART Quest ♥ Wed. May 11, 2011

Week 9, Day 3
My SMART Quest for today is:  I've lost rack of my reward day so I have been trying to do every 7 days.  I feel like I keep veering off track a bit with my meals.  I intend t get more strict with this as I feel it will hamper my results if I do not.  I continue to work as hard as i can with the workouts!
Awoke:  5:00 am

Warm Up: 5:25 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:  5:30 am

Today I am doing Scott Colby's Weight Based Interval Training 2, week 9, from Ageless Abs 2 Program!  Since this is HEAVY Weights, I will NOT be adding extra reps but will be going ALL out and as heavy as I can for the reps.


Metabolic Explosion Phase - Week 9
Weight Based Interval Training # 2

8 Count Bodybuilders x 8  (Bodyweight exercise) 
DB Squat to Y Press x 8  with 2 - 21 lb DB's,  2 - 23.5 lb DB's, 2 - 21 lb DB's,  2 - 21 lb DB's
DB One Legged Step Up with Bicep Curl x 16 total (8 each leg) with 2 - 16 lb DB's, 2 - 16 lb. DB's, 2 - 18.5 lb DB's, 2 - 16 lb. DB's
DB Squat with Bent Over Rear Raise x 8  with 2 - 16 lb DB's for all 4 rounds

I was able to complete 4 rounds in 20:45 minutes.

R#1 - 5:47, R# 2 - 5:07,  R#3 - 4:53,  R#4 - 4:58
As many rounds as possible in 20 minutes.  Rest only as needed
If you can do more than 5 rounds, use heavier weights.

I finished this workout with a 5 minute Couplet Finisher #1

Push Ups until you can't do any more - 30, 25, 16 reps per round
Squat Jumps until you can't do any more - 40, 30, 30 reps per roundAs many rounds as you can in 5 minutes

This was really difficult.  It has been a long time since we used heavy weights.  I could really feel this, wow!  I love being able to press up those heavy weights.  My heart was racing and I was good and sweaty, lol.

♥ SMART Quest ♥ Tues. May 10, 2011

Week 9, Day 2
My SMART Quest for today is: Try to Stay on track. I am still not making the best choices on some of my meals, but nothing too bad.  I am soooo good with the workouts, but I tend to get bored with my food choices.
SLEEP:   6 hours - I went to bed  at 11:00 pm , awoke at 5:00 am
AWOKE: 5:00 am
WARM UP: 5:35 am
Push Ups x 12

Squats x 20
Spiderman Climbs x 20 total

Jumping Jacks x 30

Today I am doing a HIIT consisting of a series of  8 exercises based on Scott Colby's Ageless Abs 2 Program!   I am doing 90 seconds on 90 seconds active recovery. 

High Intensity Interval Training

These are timed Intervals:  Set your Gymboss Timer to 2 intervals of 90 seconds each and 8 rounds.  Each round is 3 minutes.  24:00 total

Sprinting (running as fast as I can, high knees) x 90 seconds full on work
Boxing shuffles with punches  x 90 seconds active recovery to keep my heart rate at a moderate pace
Squat Jacks  x 90 seconds full on work
Prisoner Squats x 90 seconds active recovery to keep my heart rate at a moderate pace
Side to Side Ski Jump Ropes  x 90 seconds full on work
Boxing shuffles with punches  x 90 seconds active recovery to keep my heart rate at a moderate pace
8 Count Body Builders x 90 seconds full on work.  As quickly as possible
Prisoner Squats x 90 seconds active recovery to keep my heart rate at a moderate pace
Reverse Lunge to Toe Touch Kick Ups (Left Leg) x 90 seconds full on work
Boxing shuffles with punches  x 90 seconds active recovery to keep my heart rate at a moderate pace
Reverse Lunge to Toe Touch Kick Ups (Right Leg) x 90 seconds full on work
Prisoner Squats x 90 seconds active recovery to keep my heart rate at a moderate pace
Plank Jacks - x 90 seconds full on work
Boxing shuffles with punches  x 90 seconds active recovery to keep my heart rate at a moderate pace
Jumping Jacks x 90 seconds full on work
Prisoner Squats x 90 seconds active recovery to keep my heart rate at a moderate pace

5 Minutes of cool down at a moderate pace on the scale a "3" - Doing more kick boxing moves.

Each exercise took 3 minutes for a total of 24 minutes (8 exercises), plus 5 minutes of cool down & 5 minutes of warm up. 

 

I always try to do a few different exercises to change it up a bit.  I guess I get comfortable doing many of the same exercises.  Good workout though.  I am always very sweaty and wiped out!

♥ SMART Quest ♥ Mon. May 9, 2011

Week 9, Day 1
My SMART Quest for today is:  Get back on track with my eating habits.  Clean up my act.  Workouts have been very good, but my eating has been odd.  Need to eat more often and eat better.  I went to bed very late. 
Sleep:  4 1/2 hours!  So BAD!!!!
Awoke:  5:00 am

Warm Up: 5:35 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:  5:40 am

Today I am doing Scott Colby's Weight Based Interval Training#1, week 9, from Ageless Abs 2 Program!  I am adding more reps and doing more advanced moves.   


Metabolic Explosion Phase - Week 9
Weight Based Interval Training # 1


DB Squat Thrust Push Up to Overhead Press  20 lb/17.5 lb Dumbbells x 8  reps per round 
DB Reverse Lunge with Bicep Curl  17.5 lb/15 lb Dumbbells x 10 reps per round (5 each leg) 
DB Squat with Bent Over Row 20 lb/22.5 lb Dumbbells x 8 reps per round
DB Renegade Row  20 lb/22.5 lb Dumbbells x 20 (10 each side)

As many rounds as possible in 20 minutes.  Rest only as needed.

Since this was a new workout, it took some time to figure out what weights would work best. 
DB Squat Thrust Push Up to Overhead Press - I started with 20 lb Dumbbells for round 1, but went down to 17.5 lb Dumbbells for rounds 2 & 3 ans then bumped back up to 20 lbs for the last round.
DB Reverse Lunge with Bicep Curl - I started with 17.5 lb Dumbbells in round 1, but had to cycle down to 15 lb Dumbbells for the rest of the rounds as it was just too heavy to maintain proper form.
DB Squat with Bent Over Row - I started with 20 lb Dumbbells for round 1, but bumped up to 22.5 lb Dumbbells for the rest of the rounds.
DB Renegade Row - I also started with 20 lb Dumbbells and bumped up to 22.5 lb Dumbbells for the rest of the rounds.

R#1 - 6:14, R# 2 - 6:10, R#3 - 5:35, R#4 - 5:54 - Total 23:13 minutes

I finished this workout with Finisher of 4 Tabata Intervals: 20 seconds on, 10 seconds rest

Side to Side Ski Jumps -  20 seconds on, 10 seconds rest x 8 rounds - 64, 65, 65, 65, 66, 66, 65, 65 reps per round. 
Suicide Drills -  20 seconds on, 10 seconds rest x 8 rounds - 18, 17, 17, 17, 16, 17, 17, 17 reps per round!
Jumping Jacks -  20 seconds on, 10 seconds rest x 8 rounds -28, 29, 28, 29, 29, 29, 30, 30 reps per round!   
Heismans - 20 seconds on, 10 seconds rest x 8 rounds - 74, 71, 71, 71, 71, 71, 71, 73 reps per round. 

16:00 minutes total.


This was a tough workout, especially since we had to add 4 Tabata Intervals to the end of the Weight Based Workout!  I was wiped out after doing all of this, but I felt great!  I had to take  nap afterwards.  I slept for 2 hours,  I felt so much better.

MEALS: 

Meal #1:  9:00 am -  1 small banana & coffee & sugar free creamer
Meal #2: 12:00 pm - egg white omelet
Meal #3: 3:00 pm -   grilled Tilapia fillet with 2 servings of Quinoa
Meal #4: 5:30 pm -   Snap Peas and Hummus
Meal #5: 8:00 pm -  top sirloin, broccoli, carrots & bamboo shoots stir fry!
WATER: 7 glasses

MINDSET: I really hope I will clean up my eating and be successful.  I have been eating within my caloric intake and usually at a deficit, but I have been eating stuff that is not good.  I had not been diligent at writing down what I eat everyday.  For me to be successful, I MUST do this.  Today was a good day food choice wise and calories, but I need to start eating a recovery meal or having a recovery drink.  Too much time is going by between workouts and my first meal.