♥ SMART Quest ♥ Sat. April 2, 2011

Week 3, Day 6
My SMART Quest for today is:  Try to have a decent Reward Meal day and not o too crazy!  I have been doing so well, I don't want to mess up.  I should enjoy this!
Sleep:   7 1/2 hours - Went to bed about 12:00 am  - Just couldn't seem to get to bed last night, but that was okay as I was able to sleep in.  I awoke rrefreshed at about 7:30 am.  Felt good!
Awoke:  7:30 am

Warm Up: 8:25 am 

8 push ups

12 squats

10 spiderman climbs

20 jumping jacks

Completed 2 rounds!

Workout:  8:30 am

Today I am doing a series of  5 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.


Metabolic Ignition Phase - Weeks 3 and 4

5 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. 


Side to Side Ski Jumps Ropes - 30 seconds on, 10 seconds rest x 8 rounds - 90, 91, 95, 95, 96, 96, 96, 96 reps per round.  I was able to add more reps this time!
Back Lunge with Kick Ups (from Zuzana's BodyRock.tv)  - 30 seconds on, 10 seconds rest x 8 rounds - ( 4 rounds per leg) Rt Leg - 14, 14, 12, 12 reps per round, Lt Leg -  14, 15, 14, 13  reps per round! These were challenging.  My legs were really feeling it.  It was hard to keep my balance with a fast pace. Click on image to see larger version.

Back Lunge with Kick Ups - from Zuzana's BodyRock.Tv Survivor Workout

8 Count Body Builders - 30 seconds on, 10 seconds rest x 8 rounds - 5, 5, 5, 5, 4, 4, , 5, 4 reps per round!  These are a Squat Thrust with a scissor leg and then a push up then jump back up!

Side Kicks with Jump Squats - 30 seconds on, 10 seconds rest x 8 rounds  - 4 rounds per leg - Rt leg - 18, 18, 17, 17 reps per round! Lt leg - 19, 19, 18, 19 reps per round! These still give a good burn in the inner thigh and obliques.
One Arm Tricep Push UP (550 Rep Fat Massacre - from Zuzana's Bodyrock.tv)  - 30 seconds on, 10 seconds rest x 8 rounds - alternating right and left arms per round R18, L16, R13, L16, R18, L16, R17, R17 reps per round!  Zuzana usually does this 50 seconds on 10 seconds off, but she mixes it up with other exercise so you are not doing the same move for 8 rounds.  I had to switch and alternate between Rt & Lt arms to get through the rounds.  I found it odd that my left arm is generally stronger but failed faster than the right! So glad it was over, super challenging.  Photos below.

Click on the image to see a larger version of the photo.

One Arm Tricep Push Up - from Zuzana's 550 Rep Fat Massacre Workout

MEALS: 

Meal #1: 10:00 am - 1 banana, coffee with sugar free creamer

Meal #2: 12:30 pm - 1 serving plain oatmeal

Meal #3: 4:30 pm -  1 small slice of bbq chicken pizza, 1 flatbread with plain hummus, 1 bite of Orange Chicken, 1 hostess snowball (omg, I loved it, haven't had one in years, lol)

Meal #4: 0:00 pm -

Meal #5: 0:00 pm - 

WATER:  5 glasses (so far)

MINDSET: Today has been a good day.  Reward day!  I had to take my mom shopping for an outfit and shoes for an upcomming wedding.  That is no easy task.  She will be 80 this Summer and has had foot/toe surgeries plue both knees replaced.  She also has a hump in her back, etc. so it is not easy to find things that fit her right.  She is very self conscious about it all.  It took awhile to find a suit for her to wear the shoes took twic as long.  I was so tired, but I managed to be calm and kind (he young man in the shoe dept was a saint, lol).  I came home very hungry but drank water first.  Then I was able to control my intake of the treats I was having!  I feel really good right now hopefully things will stay ok for the rest of the night.