♥ 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!

♥ SMART Quest ♥ Mon. May 16, 2011

Week 10, Day 1
My SMART Quest for today is: Continue to Get back on track with my eating habits. Clean up my act. Workouts are still very good, I just need to see if I can eat ALL of my meals and not go off track with a few bad choices.  Went to bed at 11:00 pm.

Sleep:  6 1/2 hours!
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 10, 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.   

Metabolic Explosion Phase - Week 10
Weight Based Interval Training # 1

DB Squat Thrust Push Up to Overhead Press   x 2 - 21 lb Dumbbells x 8 reps per round
DB Reverse Lunge with Bicep Curl  x 2 - 18.5 lb/15 lb Dumbbells x 10 reps per round (5 each leg)
DB Squat with Bent Over Row  x 2 - 26 lb Dumbbells x 8 reps per round
DB Renegade Row   x 2 - 31 lb/26 lb Dumbbells x 20 (10 each side)

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

I was determined to try and bump up the weights a little.
DB Squat Thrust Push Up to Overhead Press - I bumped up to 2 - 21 lb Dumbbells for round 1, and I was able to keep them for all 4 rounds.
DB Reverse Lunge with Bicep Curl - I started with 2 - 18.5 lb Dumbbells in round 1, but had to cycle down to 16 lb Dumbbells for the rest of the rounds as it was just too heavy to maintain proper form.  I was able to add 1 lb each from last weeks workout.
DB Squat with Bent Over Row - I bumped up to 2 - 26 lb Dumbbells.  This was up 6 lbs each from last week.  I was able to use these weights for all 4 rounds.
DB Renegade Row - I bumped up to 2 - 31 lb Dumbbells for round #1. This was 11 lbs more than last week.  I had to cycle down to 2 - 26 lb Dumbbells for the rest of the rounds. (still up 6 lbs each from last week)

R#1 - 7:05, R# 2 - 6:50, R#3 - 5:50, R#4 - 6:50 - Total 26:35 minutes.  The rounds took a bit longer this time as I added heavier weights.

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

Jumping Jacks - 20 seconds on, 10 seconds rest x 8 rounds -27, 27, 28, 29, 29, 29, 29, 29 reps per round!
Suicide Drills - 20 seconds on, 10 seconds rest x 8 rounds - 18, 17, 17, 17, 17, 17, 17, 17 reps per round!
Mountain Jumpers - 20 seconds on, 10 seconds rest x 8 rounds - 18, 17, 17, 15, 14, 13, 13, 15 reps per round.
Side to Side Ski Jumps - 20 seconds on, 10 seconds rest x 8 rounds - 63, 66, 65, 66, 66, 67, 68, 68 reps per round.

16:00 minutes total.

Lord have mercy, I was exhausted! This was a tough workout!

♥ SMART Quest ♥ Mon. May 9, 2011

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

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: 

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

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.

♥ 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

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!

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

Finish this workout with Finisher #1 consisting of

30 Push Ups + 30 Squat Jumps

20 Push Ups + 20 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

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.

♥ 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

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!

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

Finish this workout with Finisher #1 consisting of

30 Push Ups + 30 Squat Jumps

20 Push Ups + 20 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 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

 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.