♥ 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!