♥ SMART Quest ♥ Mon. May 23, 2011

Week 11, Day 1

My SMART Quest for today is: Stay strong.  Don't be intimidated by the heavy weights.  Try and eat well.  I am in the home stretch of Ageless Abs 2.  I can do this!.

Sleep:  4 1/2 hours!  STUPID!!!!  Bad way to start!
Awoke: 5:00 am

Warm Up: 5:35 am

12 push ups

20 squats

20 spiderman climbs

30 jumping jacks

Completed 2 rounds! I continue to add extra reps to my warm up to get my heart going!

Workout: 5:40 am

Today I am doing Scott Colby's Weight Based Interval Training#1, week 11, from Ageless Abs 2 Program! I am using heavy weights this week same as last week. I will not add extra reps, but try to go as heavy as possible.     

Weight Based Interval Training # 1

DB Squat with Front Raise x 2 - 16 lb Dumbbells, 2 - 18.5 lb DBs x 8 reps per round for the last 3 rounds 
DB Reverse Lunge with Overhead Press x  2 - 21 lb DBs, 2 - 23.5 lb DBs, 2 - 21 lb DBs, 2 - 21 lb DBs x 10 reps per round (5 each leg)
DB Bent Over Row and Raise x 2 - 18.5 lb DBs for all 4 rounds x 8 reps per round.
DB Renegade Row - T Stabilization x  2 - 16 lb DBs x 20 reps per round (10 each side)

As many rounds as possible in 20 minutes. Rest only as needed.

R#1 - 5:26, R# 2 - 5:12, R#3 - 5:03, R#4 - 5:01 - Total 20:42 minutes. 


I finished this workout with Finisher of 4 Tabata Intervals: 20 seconds on, 10 seconds rest

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 15, 16, 15, 16, 17, 17 reps per round!
8 Count Body Builders - 20 seconds on, 10 seconds rest x 8 rounds - 3, 3, 3, 3, 3, 3, 3, 3 reps per round.
Side to Side Ski Jumps - 20 seconds on, 10 seconds rest x 8 rounds - 63, 64, 64, 64, 63, 64, 64, 64 reps per round.

16:00 minutes total.

I think Monday's workout is by far the hardest.  I am so tired by the time it is done.  I could barely get through it and felt myself losing steam during the Tabatas, but I pushed through!

Meal #1:  8:30 am - 1 small banana, coffee & sugar free creamer ( 85 calories)
Meal #2:  11:30 am - 1 hard boiled egg (80 calories)
Meal #3:  12:30 am - 3 oz sirloin beef, grilled carrots, broccoli & zucchini (285 calories)
Meal #4:  2:00 PM - 3 dried plums (60 calories)
Meal #5:  4:00 pm 1 hard boiled egg roasted rutabagas , snap peas & hummus (180 calories)
Meal #6: 7:30 pm - 3 ozs chicken, roasted rutabagas (200 calories)

Water: 7 glasses
Calories: 890

MINDSET:
I was hungry today, but I was a GOOD girl! I ate super clean and kept my calories low. A bit lower than I should have but I plan to keep it low for the next 5 - 7 days and then have a clean high calories high carb (but not junk food) day!