Week 8, Day 1
My SMART Quest for today is: Stay on track & focused. I think I need to work a little harder, even though I feel I am working very hard, things have been slow going for me. I feel like I have it a plateau!
Awoke: 5:00 am
My SMART Quest for today is: Stay on track & focused. I think I need to work a little harder, even though I feel I am working very hard, things have been slow going for me. I feel like I have it a plateau!
Awoke: 5:00 am
Warm Up: 5:25 am
12 push ups
20 squats
20 spiderman climbs
30 jumping jacks
Completed 2 rounds! I have added a few extra reps to my warm up to get my heart going!
Workout: 5:30 am
Today I am doing Scott Colby's Weight Based Interval Training #1, week 8, from Ageless Abs 2 Program! I will continue to add the extra reps and do the more advanced moves.
Metabolic Acceleration Phase - Week 8
Weight Based Interval Training # 1
BOSU DB Squat with Front Raise (15 lb. dumbbells) x 16 reps
DB Reverse Lunge with Overhead Press (17.5 / 15 lb. dumbbells) x 16 reps (8 reps each leg)
BOSU DB Bent Over Row and Raise (15 lb dumbbells) x 16 reps
DB Renegade Row - T Stabilization (15 lb. dumbbells) x 20 reps (10 reps each side)
As many rounds as possible in 20 minutes. Rest only as needed.
I was really tired again. I went to bed at a decent time, but I think I got used to sleeping in a little. I have been very tired all the time lately. I used the same 15 lb dumbbells as last Monday. I bumped up 17.5 lb dumbbells for the DB Reverse Lunge with Overhead Press for the first round but with the added reps I felt really fatigued and went back down to the 15 lb dumbbells. Same as last week all of the weights felt super heavy again. I had to give myself a "pep talk" again toward the end to keep going!
Today I am doing Scott Colby's Weight Based Interval Training #1, week 8, from Ageless Abs 2 Program! I will continue to add the extra reps and do the more advanced moves.
Metabolic Acceleration Phase - Week 8
Weight Based Interval Training # 1
BOSU DB Squat with Front Raise (15 lb. dumbbells) x 16 reps
DB Reverse Lunge with Overhead Press (17.5 / 15 lb. dumbbells) x 16 reps (8 reps each leg)
BOSU DB Bent Over Row and Raise (15 lb dumbbells) x 16 reps
DB Renegade Row - T Stabilization (15 lb. dumbbells) x 20 reps (10 reps each side)
As many rounds as possible in 20 minutes. Rest only as needed.
I was really tired again. I went to bed at a decent time, but I think I got used to sleeping in a little. I have been very tired all the time lately. I used the same 15 lb dumbbells as last Monday. I bumped up 17.5 lb dumbbells for the DB Reverse Lunge with Overhead Press for the first round but with the added reps I felt really fatigued and went back down to the 15 lb dumbbells. Same as last week all of the weights felt super heavy again. I had to give myself a "pep talk" again toward the end to keep going!
I was able to complete 3 rounds in exactly 19:54 minutes. I was surprised that I was able to get the 3 rounds in within the 20;00 minutes, it seemed like it was taking longer. I was really huffing and grunting through the last reps of the Renegade Row. Drenched in sweat when this was done!
R#1 - 7:30, R# 2 - 6:13, R#3 - 6:11 (boy that first round took me much longer than last week, but I shaved a few seconds off of the other rounds)
I finished this workout with a 5 minute Couplet Finisher #1
MONDAY STATS:
Neck - 12 1/2" (same)
Bust - 34 1/2" (same)
Under Bust - 29 3/4" (same)
Waist - 28" (same)
Navel - 31 1/2" (- same)
Hips - 35 1/2" (same)
Thighs - 23" (same)
Mid Thigh - 20 3/8"" (-1/8")
Knee - 17" (same)
Calves - 14 3/8" (same)
Ankles - 9 5/8" (same)
Bicep Left - 11 1/2" (same)
Bicep Right - 11" (same)
I was really tied after my workout and went back to bed to take a nap for 2 hours. I didn't eat until much later:
MEALS:
MINDSET: I have been really tired lately. Not sure why. I slept in everyday last week for spring break. I found that I was actually more tired during my workout form the extra sleep. I had no trouble getting up this morning to work out, but afterwards I was exhausted and had to take a 2 hour nap. I felt much better. I am going to bed soon to see if that will help. I feel I have hit a plateau. I will figure out how to tweak my eating again and keep my workouts at a very advanced level. I know things are smaller as most of my old clothes fit now. My stomach seems to be swollen or bloated lately. I was hoping my waist would go down a bit more. Thank goodness I have taken other measurements than my waist or I would really be discouraged.
R#1 - 7:30, R# 2 - 6:13, R#3 - 6:11 (boy that first round took me much longer than last week, but I shaved a few seconds off of the other rounds)
I finished this workout with a 5 minute Couplet Finisher #1
Finish this workout with Finisher #1 consisting of
30 Push Ups + 30 Squat Jumps
30 Push Ups + 30 Squat Jumps
20 Push Ups + 20 Squat Jumps
10 Push Ups + 10 Squat Jumps
10 Push Ups + 10 Squat Jumps
It took me 3:15 seconds to complete the Finisher! I shaved off 1:07 from last week, but I felt that racing to go faster I didn't feel like the push ups were as challenging. I am a firm believer in form over speed and I have found that going slower with the push ups actually makes them a bit harder to do, which I like.
Last Monday I was down to my lowest weight since both programs! This week 9so far), my measurements stayed the same, but i am still u about 1 lb. No worries, just something for me to think about!MONDAY STATS:
Neck - 12 1/2" (same)
Bust - 34 1/2" (same)
Under Bust - 29 3/4" (same)
Waist - 28" (same)
Navel - 31 1/2" (- same)
Hips - 35 1/2" (same)
Thighs - 23" (same)
Mid Thigh - 20 3/8"" (-1/8")
Knee - 17" (same)
Calves - 14 3/8" (same)
Ankles - 9 5/8" (same)
Bicep Left - 11 1/2" (same)
Bicep Right - 11" (same)
I was really tied after my workout and went back to bed to take a nap for 2 hours. I didn't eat until much later:
MEALS:
Meal #1: 9:20 am - 1 small banana & coffee & sugar free creamer
Meal #2: 12:00 pm - egg white omelet with 1/2 oz cheese
Meal #3: 2:30 pm - reward meal: 1/2 cheese calzone (picked out 1/3 of the cheese), green salad, few bites of chocolate cake. I didn't binge.
Meal #4: 7:30 pm - not really hungry. Small serving of whole foods fresh made tortilla chips & 1 small original Pinkberry with mango, coconut & chocolate chips.
WATER: 8 glasses
Meal #2: 12:00 pm - egg white omelet with 1/2 oz cheese
Meal #3: 2:30 pm - reward meal: 1/2 cheese calzone (picked out 1/3 of the cheese), green salad, few bites of chocolate cake. I didn't binge.
Meal #4: 7:30 pm - not really hungry. Small serving of whole foods fresh made tortilla chips & 1 small original Pinkberry with mango, coconut & chocolate chips.
WATER: 8 glasses
MINDSET: I have been really tired lately. Not sure why. I slept in everyday last week for spring break. I found that I was actually more tired during my workout form the extra sleep. I had no trouble getting up this morning to work out, but afterwards I was exhausted and had to take a 2 hour nap. I felt much better. I am going to bed soon to see if that will help. I feel I have hit a plateau. I will figure out how to tweak my eating again and keep my workouts at a very advanced level. I know things are smaller as most of my old clothes fit now. My stomach seems to be swollen or bloated lately. I was hoping my waist would go down a bit more. Thank goodness I have taken other measurements than my waist or I would really be discouraged.
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