Week 6, Day 5
My SMART Quest for today is: I just can't believe how well this is going! I am going to keep moving onward! Whooya! I am a bit afraid of Easter...eating, etc. It is supposed to be a reward meal day, but I am opting to save it for Sunday like a few other people from our Ageless Abs List.
I am now down below my lowest weight/inches during this program as well as the lowest I had gotten in Ageless Abs 1. It feels amazing, and is definitely keeping me on track. I know how hard it is to break below this plateau I have been on for such a long time. I am a few lbs away from the lowest I was 3 years ago. I still have a long way to go before I get back to where I used to be in the good old days, but I am on my way!
Sleep: 7 1/2 hours!
Awoke: 7:00 am
My SMART Quest for today is: I just can't believe how well this is going! I am going to keep moving onward! Whooya! I am a bit afraid of Easter...eating, etc. It is supposed to be a reward meal day, but I am opting to save it for Sunday like a few other people from our Ageless Abs List.
I am now down below my lowest weight/inches during this program as well as the lowest I had gotten in Ageless Abs 1. It feels amazing, and is definitely keeping me on track. I know how hard it is to break below this plateau I have been on for such a long time. I am a few lbs away from the lowest I was 3 years ago. I still have a long way to go before I get back to where I used to be in the good old days, but I am on my way!
Sleep: 7 1/2 hours!
Awoke: 7:00 am
Warm Up: 7:25 am
12 push ups
16 squats
16 spiderman climbs
20 jumping jacks
Completed 2 rounds!
Workout: 7:30 am
Today I am doing Scott Colby's Weight Based Interval Training #3, week 6, from Ageless Abs 2 Program! I will continue to add more reps and do more advanced moves.
Metabolic Acceleration Phase - Week 6
Weight Based Interval Training #3
DB Renegade Rows with Push Ups (17.5 lb. Dumbbells) x 16 push ups (8 rows each side)
BOSU DB Pull to Overhead Press (15 lb. Dumbbells) x 16 reps
DB T-Stabilization (12 lb. Dumbbells) x 16 reps total (8 each side)
BOSU DB Bent Over Row to Tricep Extension (12 lb Dumbbells) x 16 reps
As many rounds as possible in 20 minutes. Rest only as needed
As many rounds as you can in 5 minutes -
DB Renegade Rows with Push Ups - I decided to stay with the 16 reps and increase the weights. I was groaning through the push ups, lol!
BOSU DB Pull to Overhead Press - I did 16 reps and I tried to bump it up to 17.5 lb dumbbells, no way! I was struggling with this exercise this time! By the 3rd round I had to go down to 12 lb. dumbbells to get through the rest of the round.
DB T- Stabilization - Again, stayed at 16 reps. I really can't go higher than 12 lbs with this with out changing the T Stabilization into a Row to a T stabilization so 12 lbs. it is!
BOSU DB Bent Over Row to Tricep Extension - This is another exercise where in order to have good form and really extend the tricep with out swinging the weights I needed to stay at 12 lbs. with 16 reps. I was exhausted by the end of this workout! I felt like I was dragging a tiny bit!
I was able to do 3 rounds in 19:50, I shaved off a whopping 4 seconds from last weeks time of 19:54 lol.
Today I am doing Scott Colby's Weight Based Interval Training #3, week 6, from Ageless Abs 2 Program! I will continue to add more reps and do more advanced moves.
Metabolic Acceleration Phase - Week 6
Weight Based Interval Training #3
DB Renegade Rows with Push Ups (17.5 lb. Dumbbells) x 16 push ups (8 rows each side)
BOSU DB Pull to Overhead Press (15 lb. Dumbbells) x 16 reps
DB T-Stabilization (12 lb. Dumbbells) x 16 reps total (8 each side)
BOSU DB Bent Over Row to Tricep Extension (12 lb Dumbbells) x 16 reps
As many rounds as possible in 20 minutes. Rest only as needed
As many rounds as you can in 5 minutes -
DB Renegade Rows with Push Ups - I decided to stay with the 16 reps and increase the weights. I was groaning through the push ups, lol!
BOSU DB Pull to Overhead Press - I did 16 reps and I tried to bump it up to 17.5 lb dumbbells, no way! I was struggling with this exercise this time! By the 3rd round I had to go down to 12 lb. dumbbells to get through the rest of the round.
DB T- Stabilization - Again, stayed at 16 reps. I really can't go higher than 12 lbs with this with out changing the T Stabilization into a Row to a T stabilization so 12 lbs. it is!
BOSU DB Bent Over Row to Tricep Extension - This is another exercise where in order to have good form and really extend the tricep with out swinging the weights I needed to stay at 12 lbs. with 16 reps. I was exhausted by the end of this workout! I felt like I was dragging a tiny bit!
I was able to do 3 rounds in 19:50, I shaved off a whopping 4 seconds from last weeks time of 19:54 lol.
R#1 - 6:59, R# 2 - 6:45, R#3 - 6:06
I finished this workout with a 5 minute Couplet Finisher #3 ( it took me 5:13)
DB Squat Press until you can't do any more R#1 - 22, R#2 - 18, R#3 - 16 (I forced myself to do a couple of extra reps from last time.)
DB Bent Over Row until you can't do any more R#1 - 20, R#2 - 18, R#3 - 14
(same thing, made myself do more reps)
MEALS:
Meal #1: 9:30 am - coffee & sugar free creamer, 1 small banana
I finished this workout with a 5 minute Couplet Finisher #3 ( it took me 5:13)
DB Squat Press until you can't do any more R#1 - 22, R#2 - 18, R#3 - 16 (I forced myself to do a couple of extra reps from last time.)
DB Bent Over Row until you can't do any more R#1 - 20, R#2 - 18, R#3 - 14
(same thing, made myself do more reps)
MEALS:
Meal #1: 9:30 am - coffee & sugar free creamer, 1 small banana
Meal #2: 11:30 am - Scrambled egg whites with a bit of cheddar
Meal #3: 4:30 pm - Grilled Tilapia Fillet & Steamed Broccoli
Meal #4: 7:30 pm -
WATER: 9 glasses
Meal #3: 4:30 pm - Grilled Tilapia Fillet & Steamed Broccoli
Meal #4: 7:30 pm -
WATER: 9 glasses
MINDSET: Today is Good Friday! A "No Meat" "Don't eat a lot" sorta day! No problem, I will eat better tomorrow! I hope this good feeling lasts and lasts!
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