SMART Quest: Continue to be good with my eating. I still find myself wanting things my body doesn't need. I will keep my goal in sight and strive to reach a little farther each day!
Let's face it, we all have such good intentions, right? We want to succeed but we are often our own worse enemies and saboteurs! I just have to remind myself that I can have what I want...in small quantities on specific days. I don't have to eat like a rabbit, there are some terrific meals to be created using good simple foods. My son is living proof of that. He has been a vegetarian for over 1 year. I have no plans to be a vegetarian but the recipes he comes up with are amazingly delicious, healthy and very satisfying! Tonight he made "Black Bean Burgers". I will try and post a photo of them with the recipe this week! Good eats!
I am currently enrolled in a terrific Personal Fitness Trainer program at the California Healing Arts College in West Los Angeles. I will be getting my NASM Certification. It is a 1 year program with an extern-ship at a gym. I didn't realize how difficult classes would be. We have finished Anatomy & Exercise Physiology (that was really tough) and we will be starting Kineseology soon. It is a long 9 hour day of classes, labs & training.
I am learning so much, a lot more than I had ever anticipated. Most trainers get their certification on line, but I really couldn't see myself being a good and credible trainer without the knowledge and hands on experience I am getting at the school. I will post about my experiences from time to time.
Today is a tough workout by Scott Colby. I like his style of workouts. It looks easy on paper but I a sure this one will leave my body screaming as usual.
Upper Body Push Ladder
Round 1:
DB Squat with Rotational Press x 1 each,
Lizard Crawl Push Ups x 2,
DB Squat with Front Raise x 3
Round 2:
DB Squat with Rotational Press x 2 each,
Lizard Crawl Push Ups x 4,
DB Squat with Front Raise x 6
and so on for 10 rounds
So it will look like this:
R1: 1, 2, 3 reps
R2: 2, 4, 6 reps
R3: 3, 6, 9 reps
R4: 4, 8, 12 reps
R5: 5, 10, 15 reps
R6: 6, 12, 18 reps
R7: 7, 14, 21 reps
R8: 8, 16, 24 reps
R9: 9, 18, 27 reps
R10: 10, 20, 30 reps
(Round 10: DB Squat with Rotational Press x 10 each, Lizard Crawl Push Ups x 20,DB Squat with Front Raise x 30)
Each round, add 1 rep to the DB Squat with Rotational Press, 2 reps to the Lizard Crawl Push Ups and 3 reps to the DB Squat with Front Raise
there are 10 rounds total.
This was a tough workout! I used 12 lb. Dumbbells and as the rounds progressed, they got heavier and heavier as my muscles fatigued. I have an inflamed rotator cuff on my left shoulder so I used a hammerhead grip on the dumbbells for the DB Squat with Front Raise to keep the pain at bay.
It took me 34:00 to complete this workout. A lot longer than I had anticipated. Loved it!
Showing posts with label BOSU DB Squat with Front Raise. Show all posts
Showing posts with label BOSU DB Squat with Front Raise. Show all posts
Tuesday, January 10, 2012
Tuesday, May 24, 2011
♥ SMART Quest ♥ Mon. May 23, 2011
Week 11, Day 1
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!
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
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!
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!
Monday, May 2, 2011
♥ SMART Quest ♥ Mon. May 2, 2011
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.
Monday, April 25, 2011
♥ SMART Quest ♥ Mon. April 25, 2011
Week 7, Day 1
My SMART Quest for today is: I feel like I did really well with my Reward meal for Easter! So my goal for today is to stay energized and stay on track!
Awoke: 7:00 am
My SMART Quest for today is: I feel like I did really well with my Reward meal for Easter! So my goal for today is to stay energized and stay on track!
Awoke: 7:00 am
Warm Up: 7:45 am
12 push ups
16 squats
16 spiderman climbs
20 jumping jacks
Completed 2 rounds! I have added a few extra reps to my warm up to get my heart going!
Workout: 7:50 am
Today I am doing Scott Colby's Weight Based Interval Training #1, week 7, from Ageless Abs 2 Program! I will continue to add more reps and do more advanced moves.
Metabolic Acceleration Phase - Week 7
Weight Based Interval Training # 1
BOSU DB Squat with Front Raise (15 lb. dumbbells) x 16 reps
DB Reverse Lunge with Overhead Press (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 feeling like I was dragging a bit. I think Mondays are always a bit tough! It was hard to get through each round. I was counting the rounds down, lol.
I tried to use 17.5 lb dumbbells for the DB Reverse Lunge with Overhead Press, but with the added rep and me feeling tired, I stuck with the 15 lb dumbbells. All of the weights felt super heavy today. I almost felt nauseous while working out, but just kept giving myself a "pep talk" to keep going!
Today I am doing Scott Colby's Weight Based Interval Training #1, week 7, from Ageless Abs 2 Program! I will continue to add more reps and do more advanced moves.
Metabolic Acceleration Phase - Week 7
Weight Based Interval Training # 1
BOSU DB Squat with Front Raise (15 lb. dumbbells) x 16 reps
DB Reverse Lunge with Overhead Press (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 feeling like I was dragging a bit. I think Mondays are always a bit tough! It was hard to get through each round. I was counting the rounds down, lol.
I tried to use 17.5 lb dumbbells for the DB Reverse Lunge with Overhead Press, but with the added rep and me feeling tired, I stuck with the 15 lb dumbbells. All of the weights felt super heavy today. I almost felt nauseous while working out, but just kept giving myself a "pep talk" to keep going!
I was able to complete 3 rounds in exactly 20:00 minutes. It was wonderful to hear the Gymboss beeping right when I finished that 3rd round!
R#1 - 6:43, R# 2 - 6:39, R#3 - 6:38 (my times were about the same as last week even though I added extra weight)
I finished this workout with a 5 minute Couplet Finisher #1
I am down to my lowest weight since both programs! I lost another couple of pounds! Excellent! I didn't take photos again as my daughter is home for the week, and I won't do this in front of anyone, lol. next week for sure or maybe tomorrow while she is asleep!
MONDAY STATS:
Neck - 12 1/2" (same)
Bust - 34 1/2" (same)
Under Bust - 29 3/4" (- 1/4")
Waist - 28" (same)
Navel - 31 1/2" (- same)
Hips - 35 1/2" (same)
Thighs - 23" (- .25")
Mid Thigh - 20 1/2" (same)
Knee - 17" (same)
Calves - 14 3/8" (- 1/8")
Ankles - 9 5/8" (same)
Bicep Left - 11 1/2" (same)
Bicep Right - 11" (same)
MEALS:
MINDSET: I really should have eaten more today. I had to go grocery shopping to get good food in the house. I had a great Reward Meal yesterday. We went to see my son at UC Irvine, picked him up and went to lunch at "Il Fornaio" Italian Restaurant in Irvine. It was delicious. I started with bread (yes!!!!) and then a healthy salad of arugula & roasted beets with a lemon vinaigrette. My main course was home made butternut squash ravioli with crispy sage (oh my gosh, this was awesome). It is one of my favorite things to eat at this restaurant. I followed this up with a few bites of Tiramisu that my kids devoured! When I got home I was so tired I took a nap. I awoke and had some Easter chocolate. After that I mostly drank water for the rest of the night and ate a small serving of light microwave popcorn while watching Disney's WALL-E, what a cute movie! Loved it! I had only gained 1 lb from yesterday and I know it will go away this week.
R#1 - 6:43, R# 2 - 6:39, R#3 - 6:38 (my times were about the same as last week even though I added extra weight)
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 4:22 seconds to complete the Finisher!
I was sure Scott could hear me cussing him out this morning. I sure do love push ups, but geez! My arms were rubber and I was exhausted!
I was sure Scott could hear me cussing him out this morning. I sure do love push ups, but geez! My arms were rubber and I was exhausted!
I am down to my lowest weight since both programs! I lost another couple of pounds! Excellent! I didn't take photos again as my daughter is home for the week, and I won't do this in front of anyone, lol. next week for sure or maybe tomorrow while she is asleep!
MONDAY STATS:
Neck - 12 1/2" (same)
Bust - 34 1/2" (same)
Under Bust - 29 3/4" (- 1/4")
Waist - 28" (same)
Navel - 31 1/2" (- same)
Hips - 35 1/2" (same)
Thighs - 23" (- .25")
Mid Thigh - 20 1/2" (same)
Knee - 17" (same)
Calves - 14 3/8" (- 1/8")
Ankles - 9 5/8" (same)
Bicep Left - 11 1/2" (same)
Bicep Right - 11" (same)
MEALS:
Meal #1: 9:00 am - 1 small banana & coffee & sugar free creamer
Meal #2: 12:45 pm - tilapia fish fillet, steamed broccoli
Meal #3: 4:30 pm -
Meal #4: 7:30 pm - Grilled chicken, 2 Persian cucumbers & hummus, 5 dried plums
WATER: 8 glasses
Meal #2: 12:45 pm - tilapia fish fillet, steamed broccoli
Meal #3: 4:30 pm -
Meal #4: 7:30 pm - Grilled chicken, 2 Persian cucumbers & hummus, 5 dried plums
WATER: 8 glasses
MINDSET: I really should have eaten more today. I had to go grocery shopping to get good food in the house. I had a great Reward Meal yesterday. We went to see my son at UC Irvine, picked him up and went to lunch at "Il Fornaio" Italian Restaurant in Irvine. It was delicious. I started with bread (yes!!!!) and then a healthy salad of arugula & roasted beets with a lemon vinaigrette. My main course was home made butternut squash ravioli with crispy sage (oh my gosh, this was awesome). It is one of my favorite things to eat at this restaurant. I followed this up with a few bites of Tiramisu that my kids devoured! When I got home I was so tired I took a nap. I awoke and had some Easter chocolate. After that I mostly drank water for the rest of the night and ate a small serving of light microwave popcorn while watching Disney's WALL-E, what a cute movie! Loved it! I had only gained 1 lb from yesterday and I know it will go away this week.
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