♥ 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!