♥ SMART Quest ♥ Wed. May 25, 2011

Week 11, Day 3
My SMART Quest for today is:  Feeling fabulous that I have been able to stay on track as straight as an arrow!  I really want this so I want to stay focused and go for it!

Sleep: 5 3/4 hours. Went to bed at 11:15 pm again, woke up at 5:00 am.  I really need to work on this!
Awoke: 5:00 am

Warm Up: 5:25 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: 5:30 am

Today I am doing Scott Colby's Weight Based Interval Training 2, week 11, from Ageless Abs 2 Program! Since this is HEAVY Weights, I will once again NOT be adding extra reps but will be going ALL out and as heavy as I can for the reps.

Metabolic Explosion Phase - Week 11

Weight Based Interval Training # 2

Spiderman Climbs with Push Ups  -  Bodyweight x 16 total push ups
DB Squat With Rotational Overhead Press - 2 - 23.5 lb DBs x 10 total (5 each side)
Bodyweight Rows Narrow Grip  - Bodyweight x 16 (get as far under the jungle gym as possible, lift one leg up for more challenge)
DB Reverse Lunge to Side Raise  - 2 - 18.5 lb DBs x 10 total (5 each leg)

I was able to complete 3 1/4 rounds in exactly 20:00 minutes.
I was just too tired to finish the 4th round and push past the 20 minutes.  I knew I had the 4 tabata Intervals to complete and I was already wiped out from the heavy weights!

R#1 - 6:15, R# 2 - 6:09, R#3 - 6:24,   1/4 of R#4 - 1:12

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

Bowling Lunges - 20 seconds on, 10 seconds rest x 8 rounds - 46, 46, 45, 44, 43, 44, 44, 45 reps per round.
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 16, 16, 16, 16, 16 16 reps per round!
Jumping Jacks - 20 seconds on, 10 seconds rest x 8 rounds - 28, 28, 29, 29, 29, 29, 29, 30 reps per round.

16:00 minutes total.


I was thoroughly wiped out by the end of this work out!  Very challenging considering 2 of the exercises were body weight moves.  Just goes to show that you can still get an awesome workout just using your own bodyweight!

MEALS:
Meal #1:  7:30 am - 1 small banana, coffee & sugar free creamer ( 85 calories)
Meal #2: 10:30 am - 1 egg, 2 slices of uncured turkey bacon  (140 calories)
Meal #3:  2:30 pm - Salad - consisting of grilled chicken breast, mango, small bit of avocado, spring greens , tomato and a raspberry vinaigrette. (400 calories)
Meal #4:  7:00 pm - 5 grilled shrimp with grilled carrots & broccoli with a tiny bit of teryaki sauce. (300 calories)
Meal #5:  8:00 pm - unsalted pistachios, coffee  (180 calories)



Water: 8 glasses
Calories: 1105


MINDSET:
I feel like I have really been in tune with the clean eating.  When I find myself craving or thinking about making  a bad choice, I just say "no" and switch gears.  Today I was faced with eating lunch out.  I almost ordered a seared ahi tuna sandwich which I could have had on wheat bread with salad, but then I realized that it would just bloat me as I am not eating carbs right now so I opted for a very tasty grilled chicken salad with mango, and veggies.  I am sure the dressing was higher in sugar but still a safer choice.  It was good and I felt good about making a smart choice!

♥ SMART Quest ♥ Wed. May 4, 2011

Week 8, Day 3
My SMART Quest for today is:  Today is supposed to be a reward meal day. I don't want to have one, but we are supposed to meet friends later, so I will see what happens. I plan to be good during the day just in case.

Awoke:  5:00 am

Warm Up: 5:25 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:  5:30 am

Today I am doing Scott Colby's Weight Based Interval Training 21, week 7, from Ageless Abs 2 Program!  I am adding more reps and doing more advanced moves.   


Metabolic Acceleration Phase - Week 8

Weight Based Interval Training # 2

BOSU Spiderman Climbs with Push Ups x 20 total push ups     
DB Squat With Rotational Overhead Press (17.5 lb Dumbbells) x 16 reps total (8 each side)Bodyweight Rows Feet on Stability Ball (Bosu Ball) x 20 reps (10 reps on Bosu, 10 reps feet on floor)
DB Reverse Lunge to Side Raise (15 lb & 12 lb Dumbbells)x 16 reps  total (8 each leg)

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

 I think I slept fairly well.  I used 17.5 lb Dumbbells for the Rotational Overhead Press again.  For the DB Rev. Lunge to Side Raise, I started with 15 lb dumbbells for round #1, but went down to 12 lb dumbbells for rounds 2 & 3.  Last week i did the opposite.  I felt tired again during this workout.
I was able to complete 3 rounds in 17:37 minutes.  I decided to finish a 4th round.  It took 22:43 minutes to finish.

R#1 - 6:23, R# 2 - 5:41,  R#3 - 5:33 R#4 - 5:06


WATER: 7 glasses

MINDSET: I had sort of an odd eating day.  I had to go and run errands which kept me out most f the day and I didn't bring food with me.  I then came home and ate bread!  i was just really wanting it and I know the dangers of being over-hungry!  I didn't eat much the rest of the day, but I just ate poorly.  I still was at a deficit, but not in a healthy way, oh well, there is always tomorrow!

♥ SMART Quest ♥ Wed. April 27, 2011

Week 7, Day 3
My SMART Quest for today is:  Today is supposed to be a reward meal day. I don't want to have one, but we are supposed to meet friends later, so I will see what happens. I plan to be good during the day just in case.

Awoke:  6:30 am

Warm Up: 7:20 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:  7:25 am

Today I am doing Scott Colby's Weight Based Interval Training 21, week 7, from Ageless Abs 2 Program!  I am adding more reps and doing more advanced moves.   


Metabolic Acceleration Phase - Week 7

Weight Based Interval Training # 2

BOSU Spiderman Climbs with Push Ups x 20 total push ups     
DB Squat With Rotational Overhead Press (17.5 lb Dumbbells) x 16 reps total (8 each side)Bodyweight Rows Feet on Stability Ball (Bosu Ball) x 20 reps (10 reps on Bosu, 10 reps feet on floor)
DB Reverse Lunge to Side Raise (15 lb & 12 lb Dumbbells)x 16 reps  total (8 each leg)

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

I got a good amount of sleep. I used 17.5 lb Dumbbells for the Rotational Overhead Press. It was a good weight with the added reps.  For the DB Rev. Lunge to Side Raise, I started with 12 lb dumbbells for round #1, but bumped up to 15 lb dumbbells for rounds 2 & 3.  For round #4 I had to go back down to 12 lbs, as I was too tired to keep good form with the added reps.

I was able to complete 3 rounds in exactly 18:00 minutes.  I decided to finish a 4th round.  It took about 23:00 minutes to finish.

R#1 - 5:51, R# 2 - 6:03,  R#3 - 6:05 R#4 - 5:17


MEALS: 

Meal #1:  9:00 am -  1 small banana & coffee & sugar free creamer
Meal #2: 12:45 pm -  egg white omelet, 2 slices uncured bacon
Meal #3: 4:30 pm -   grilled chicken & grilled lean beef with brown rice & mixed steamed veggies.
Meal #4: 7:30 pm -    Reward Meal - Ceviche, spinach salad, small serving chips & salsa, chocolate & red wine (ugh, I feel bloaty)

WATER: 9 glasses

MINDSET: Felt pretty good today.  Hope things continue in a good path.  Wish I hadn't had a reward meal, but I did, so we will see what happens.