Week 9, Day 1
My SMART Quest for today is: Get back on track with my eating habits. Clean up my act. Workouts have been very good, but my eating has been odd. Need to eat more often and eat better. I went to bed very late.
Sleep: 4 1/2 hours! So BAD!!!!
Awoke: 5:00 am
My SMART Quest for today is: Get back on track with my eating habits. Clean up my act. Workouts have been very good, but my eating has been odd. Need to eat more often and eat better. I went to bed very late.
Sleep: 4 1/2 hours! So BAD!!!!
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 9, from Ageless Abs 2 Program! I am adding more reps and doing more advanced moves.
Metabolic Explosion Phase - Week 9
Weight Based Interval Training # 1
DB Squat Thrust Push Up to Overhead Press 20 lb/17.5 lb Dumbbells x 8 reps per round
DB Reverse Lunge with Bicep Curl 17.5 lb/15 lb Dumbbells x 10 reps per round (5 each leg)
DB Squat with Bent Over Row 20 lb/22.5 lb Dumbbells x 8 reps per round
DB Renegade Row 20 lb/22.5 lb Dumbbells x 20 (10 each side)
As many rounds as possible in 20 minutes. Rest only as needed.
Since this was a new workout, it took some time to figure out what weights would work best.
DB Squat Thrust Push Up to Overhead Press - I started with 20 lb Dumbbells for round 1, but went down to 17.5 lb Dumbbells for rounds 2 & 3 ans then bumped back up to 20 lbs for the last round.
DB Reverse Lunge with Bicep Curl - I started with 17.5 lb Dumbbells in round 1, but had to cycle down to 15 lb Dumbbells for the rest of the rounds as it was just too heavy to maintain proper form.
DB Squat with Bent Over Row - I started with 20 lb Dumbbells for round 1, but bumped up to 22.5 lb Dumbbells for the rest of the rounds.
DB Renegade Row - I also started with 20 lb Dumbbells and bumped up to 22.5 lb Dumbbells for the rest of the rounds.
R#1 - 6:14, R# 2 - 6:10, R#3 - 5:35, R#4 - 5:54 - Total 23:13 minutes
I finished this workout with Finisher of 4 Tabata Intervals: 20 seconds on, 10 seconds rest
Side to Side Ski Jumps - 20 seconds on, 10 seconds rest x 8 rounds - 64, 65, 65, 65, 66, 66, 65, 65 reps per round.
Suicide Drills - 20 seconds on, 10 seconds rest x 8 rounds - 18, 17, 17, 17, 16, 17, 17, 17 reps per round!
Jumping Jacks - 20 seconds on, 10 seconds rest x 8 rounds -28, 29, 28, 29, 29, 29, 30, 30 reps per round!
Heismans - 20 seconds on, 10 seconds rest x 8 rounds - 74, 71, 71, 71, 71, 71, 71, 73 reps per round.
16:00 minutes total.
This was a tough workout, especially since we had to add 4 Tabata Intervals to the end of the Weight Based Workout! I was wiped out after doing all of this, but I felt great! I had to take nap afterwards. I slept for 2 hours, I felt so much better.
MEALS:
MINDSET: I really hope I will clean up my eating and be successful. I have been eating within my caloric intake and usually at a deficit, but I have been eating stuff that is not good. I had not been diligent at writing down what I eat everyday. For me to be successful, I MUST do this. Today was a good day food choice wise and calories, but I need to start eating a recovery meal or having a recovery drink. Too much time is going by between workouts and my first meal.
Today I am doing Scott Colby's Weight Based Interval Training#1, week 9, from Ageless Abs 2 Program! I am adding more reps and doing more advanced moves.
Metabolic Explosion Phase - Week 9
Weight Based Interval Training # 1
DB Squat Thrust Push Up to Overhead Press 20 lb/17.5 lb Dumbbells x 8 reps per round
DB Reverse Lunge with Bicep Curl 17.5 lb/15 lb Dumbbells x 10 reps per round (5 each leg)
DB Squat with Bent Over Row 20 lb/22.5 lb Dumbbells x 8 reps per round
DB Renegade Row 20 lb/22.5 lb Dumbbells x 20 (10 each side)
As many rounds as possible in 20 minutes. Rest only as needed.
Since this was a new workout, it took some time to figure out what weights would work best.
DB Squat Thrust Push Up to Overhead Press - I started with 20 lb Dumbbells for round 1, but went down to 17.5 lb Dumbbells for rounds 2 & 3 ans then bumped back up to 20 lbs for the last round.
DB Reverse Lunge with Bicep Curl - I started with 17.5 lb Dumbbells in round 1, but had to cycle down to 15 lb Dumbbells for the rest of the rounds as it was just too heavy to maintain proper form.
DB Squat with Bent Over Row - I started with 20 lb Dumbbells for round 1, but bumped up to 22.5 lb Dumbbells for the rest of the rounds.
DB Renegade Row - I also started with 20 lb Dumbbells and bumped up to 22.5 lb Dumbbells for the rest of the rounds.
R#1 - 6:14, R# 2 - 6:10, R#3 - 5:35, R#4 - 5:54 - Total 23:13 minutes
I finished this workout with Finisher of 4 Tabata Intervals: 20 seconds on, 10 seconds rest
Side to Side Ski Jumps - 20 seconds on, 10 seconds rest x 8 rounds - 64, 65, 65, 65, 66, 66, 65, 65 reps per round.
Suicide Drills - 20 seconds on, 10 seconds rest x 8 rounds - 18, 17, 17, 17, 16, 17, 17, 17 reps per round!
Jumping Jacks - 20 seconds on, 10 seconds rest x 8 rounds -28, 29, 28, 29, 29, 29, 30, 30 reps per round!
Heismans - 20 seconds on, 10 seconds rest x 8 rounds - 74, 71, 71, 71, 71, 71, 71, 73 reps per round.
16:00 minutes total.
This was a tough workout, especially since we had to add 4 Tabata Intervals to the end of the Weight Based Workout! I was wiped out after doing all of this, but I felt great! I had to take nap afterwards. I slept for 2 hours, I felt so much better.
MEALS:
Meal #1: 9:00 am - 1 small banana & coffee & sugar free creamer
Meal #2: 12:00 pm - egg white omelet
Meal #3: 3:00 pm - grilled Tilapia fillet with 2 servings of Quinoa
Meal #4: 5:30 pm - Snap Peas and Hummus
Meal #5: 8:00 pm - top sirloin, broccoli, carrots & bamboo shoots stir fry!
WATER: 7 glasses
Meal #2: 12:00 pm - egg white omelet
Meal #3: 3:00 pm - grilled Tilapia fillet with 2 servings of Quinoa
Meal #4: 5:30 pm - Snap Peas and Hummus
Meal #5: 8:00 pm - top sirloin, broccoli, carrots & bamboo shoots stir fry!
WATER: 7 glasses
MINDSET: I really hope I will clean up my eating and be successful. I have been eating within my caloric intake and usually at a deficit, but I have been eating stuff that is not good. I had not been diligent at writing down what I eat everyday. For me to be successful, I MUST do this. Today was a good day food choice wise and calories, but I need to start eating a recovery meal or having a recovery drink. Too much time is going by between workouts and my first meal.
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