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
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!
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
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!