Today was another great day. I gave my body a rest because it was a bit achy from all of the running yesterday. I felt weird not working out, but I am trying to listen to my body more. I will be running again tomorrow morning as I finish up week 2 of the Couch to 5k program I am doing.
I got a bit more sleep as well, it was nice.
I seem to be losing fat in odd places. I can see that my arms are smaller and my back is smaller, etc. I have not been weight training , yet I can see more definition on my shoulders, etc.
MEALS:
Meal #1: Jorge Cruise's Skinny Muffin with Blueberries, coffee with sugar free creamer
Snack: No Snack
Meal #2: 2 servings of Shrimp Campechana (shrimp, abalone, tomato, cilantro, avocado, hot sauce, lime juice)
Snack: 1 small pkg. of Trader Joe's "Just a handful of cashews", 1 Tbs of shredded cheese
Meal #3: 2 servings of my Belly Good Almond Meal Crust Pizza (almond flour, egg, olive oil, 2 Tbs low sugar sauce, bell peppers, mushrooms, tiny bit of onion, cheese.)., 1 square of Ghiradelli 86% Cacao (1/4 of a serving)
WATER: 9 glasses
Showing posts with label Sleep. Show all posts
Showing posts with label Sleep. Show all posts
Friday, March 2, 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!
Saturday, May 21, 2011
♥ SMART Quest ♥ Fri. May 20, 2011
Week 10, Day 5
Today I am doing Scott Colby's Weight Based Interval Training 3, week 10 - Ageless Abs 2 Program! I will NOT be adding extra reps but will be going ALL out and as heavy as I can for the reps.
Metabolic Explosion Phase - Week 10
Weight Based Interval Training # 3
DB Renegade Rows with Push Ups x 10 push ups (5 rows each side) with 2 - 31 lb DB's for all 4 rounds
DB Pull to Overhead Press x 8 with 2 - 18.5 lb DB's for all 4 rounds
DB T-Stabilization x 10 total (5 each side) with 2 - 16 lb DB's for all 4 rounds
DB Bent Over Row to Tricep Exentsion x 8 with 2 - 16 lb DB's for all 4 rounds
I was able to complete 4 rounds in 20:40 minutes
R#1 - 4:54, R# 2 - 5:37, R#3 - 5:14, R#4 - 4:55
As many rounds as possible in 20 minutes. Rest only as needed
I finished this workout with a 5 minute Couplet Finisher #2
Bodyweight Rows until you can't do any more - 25, 20, 16 reps per round
Jumping Lunges until you can't do any more - 40, 35, 30 reps per round
As many rounds as you can in 5 minutes
It actually took me 5:33 to finish.
This was still really difficult. The T-Stabilizations were a little more manageable this time. 16 lbs was still heavy for my right arm but I had better control. I kept the weights pretty much the same this time as last time! Great workout!
My SMART Quest for today is: Try and not go too crazy! I have a dinner event to help put on/serve at. Italian food! Pasta, sausage, wine, etc. I will have a meal but keep it small , noting healthy to eat there, that is for sure! Went to bed at 11:00 pm.
Sleep: 7 hours! Went to bed at 11;00 pm, woke up at 7:00 am
Awoke: 5:00 am
Sleep: 7 hours! Went to bed at 11;00 pm, woke up at 7:00 am
Awoke: 5:00 am
Warm Up: 5:35 am
12 push ups
20 squats
20 spiderman climbs
30 jumping jacks
Completed 2 rounds!
Workout: 5:40 am
Today I am doing Scott Colby's Weight Based Interval Training 3, week 10 - Ageless Abs 2 Program! I will NOT be adding extra reps but will be going ALL out and as heavy as I can for the reps.
Metabolic Explosion Phase - Week 10
Weight Based Interval Training # 3
DB Renegade Rows with Push Ups x 10 push ups (5 rows each side) with 2 - 31 lb DB's for all 4 rounds
DB Pull to Overhead Press x 8 with 2 - 18.5 lb DB's for all 4 rounds
DB T-Stabilization x 10 total (5 each side) with 2 - 16 lb DB's for all 4 rounds
DB Bent Over Row to Tricep Exentsion x 8 with 2 - 16 lb DB's for all 4 rounds
I was able to complete 4 rounds in 20:40 minutes
R#1 - 4:54, R# 2 - 5:37, R#3 - 5:14, R#4 - 4:55
As many rounds as possible in 20 minutes. Rest only as needed
I finished this workout with a 5 minute Couplet Finisher #2
Bodyweight Rows until you can't do any more - 25, 20, 16 reps per round
Jumping Lunges until you can't do any more - 40, 35, 30 reps per round
As many rounds as you can in 5 minutes
It actually took me 5:33 to finish.
This was still really difficult. The T-Stabilizations were a little more manageable this time. 16 lbs was still heavy for my right arm but I had better control. I kept the weights pretty much the same this time as last time! Great workout!
♥ SMART Quest ♥ Thurs. May 19, 2011
Week 10, Day 4
My SMART Quest for today is: Keep on fighting the fight! I am doing what is good for my mind body & soul! Stay focused.
SLEEP: 5 hours - I went to bed at 12:00 pm , awoke at 5:00 am
AWOKE: 5:00 am
WARM UP: 5:35 am
Push Ups x 12
My SMART Quest for today is: Keep on fighting the fight! I am doing what is good for my mind body & soul! Stay focused.
SLEEP: 5 hours - I went to bed at 12:00 pm , awoke at 5:00 am
AWOKE: 5:00 am
WARM UP: 5:35 am
Push Ups x 12
Jumping Jacks x 30
Today I am doing a HIIT consisting of a series of 8 exercises based on Scott Colby's Ageless Abs 2 Program! I am doing 90 seconds on 90 seconds active recovery.
High Intensity Interval Training
These are timed Intervals: Set your Gymboss Timer
to 2 intervals of 90 seconds each and 8 rounds. Each round is 3 minutes. 24:00 total
Sprinting (running as fast as I can, high knees) x 90 seconds full on work
Boxing shuffles with punches x 90 seconds active recovery to keep my heart rate at a moderate pace
Bowling Lunges x 90 seconds full on work
Prisoner Squats x 90 seconds active recovery to keep my heart rate at a moderate pace
Mountain Climbers x 90 seconds full on work
Boxing shuffles with punches x 90 seconds active recovery to keep my heart rate at a moderate pace
Side to Side Ski Jump Ropes x 90 seconds full on work. As quickly as possible
Prisoner Squats x 90 seconds active recovery to keep my heart rate at a moderate pace
Jumping Jacks x 90 seconds full on work
Boxing shuffles with punches x 90 seconds active recovery to keep my heart rate at a moderate pace
Side Jump Kicks with Side Squats (left leg) x 90 seconds full on work
Prisoner Squats x 90 seconds active recovery to keep my heart rate at a moderate pace
Side Jump Kicks with Side Squats (right leg) - x 90 seconds full on work
Boxing shuffles with punches x 90 seconds active recovery to keep my heart rate at a moderate pace
Heismans x 90 seconds full on work
Prisoner Squats x 90 seconds active recovery to keep my heart rate at a moderate pace
5 Minutes of cool down at a moderate pace on the scale a "3" - Doing more kick boxing moves.
Each exercise took 3 minutes for a total of 24 minutes (8 exercises), plus 5 minutes of cool down & 5 minutes of warm up.
Another good workout. Always a challenge and my heart rate is soaring!High Intensity Interval Training
These are timed Intervals: Set your Gymboss Timer
to 2 intervals of 90 seconds each and 8 rounds. Each round is 3 minutes. 24:00 totalSprinting (running as fast as I can, high knees) x 90 seconds full on work
Boxing shuffles with punches x 90 seconds active recovery to keep my heart rate at a moderate pace
Bowling Lunges x 90 seconds full on work
Prisoner Squats x 90 seconds active recovery to keep my heart rate at a moderate pace
Mountain Climbers x 90 seconds full on work
Boxing shuffles with punches x 90 seconds active recovery to keep my heart rate at a moderate pace
Side to Side Ski Jump Ropes x 90 seconds full on work. As quickly as possible
Prisoner Squats x 90 seconds active recovery to keep my heart rate at a moderate pace
Jumping Jacks x 90 seconds full on work
Boxing shuffles with punches x 90 seconds active recovery to keep my heart rate at a moderate pace
Side Jump Kicks with Side Squats (left leg) x 90 seconds full on work
Prisoner Squats x 90 seconds active recovery to keep my heart rate at a moderate pace
Side Jump Kicks with Side Squats (right leg) - x 90 seconds full on work
Boxing shuffles with punches x 90 seconds active recovery to keep my heart rate at a moderate pace
Heismans x 90 seconds full on work
Prisoner Squats x 90 seconds active recovery to keep my heart rate at a moderate pace
5 Minutes of cool down at a moderate pace on the scale a "3" - Doing more kick boxing moves.
Each exercise took 3 minutes for a total of 24 minutes (8 exercises), plus 5 minutes of cool down & 5 minutes of warm up.
♥ SMART Quest ♥ Wed. May 18, 2011
Week 10, Day 3
My SMART Quest for today is: Try and keep looking ahead. I feel as though I am not seeing the results as quickly as last time, but I do see a difference in the mirror on my arms. shoulders, etc. I have to stop worrying about the scale. Let it GO!!!
Sleep: 5 3/4 hours. Went to bed at 11:15 pm, woke up at 5:00 am.
Awoke: 5:00 am
My SMART Quest for today is: Try and keep looking ahead. I feel as though I am not seeing the results as quickly as last time, but I do see a difference in the mirror on my arms. shoulders, etc. I have to stop worrying about the scale. Let it GO!!!
Sleep: 5 3/4 hours. Went to bed at 11:15 pm, woke up at 5:00 am.
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!
Today I am doing Scott Colby's Weight Based Interval Training 2, week 10, 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 10
Weight Based Interval Training # 2
8 Count Bodybuilders x 8 (Bodyweight exercise)
DB Squat to Y Press x 8 with 2 - 23.5 lb DB's, 2 - 21 lb DB's, 2 - 21 lb DB's, 2 - 21 lb DB's
DB One Legged Step Up with Bicep Curl x 16 total (8 each leg) with 2 - 18.5 lb DB's, 2 - 18.5 lb. DB's, 2 - 18.5 lb DB's, 2 - 16 lb. DB's
DB Squat with Bent Over Rear Raise x 8 with 2 - 16 lb DB's for all 4 rounds
I was able to complete 4 rounds in 22:38 minutes.
R#1 - 6:06, R# 2 - 5:51, R#3 - 5:33, R#4 - 5:08
As many rounds as possible in 20 minutes. Rest only as needed
I finished this workout with a 5 minute Couplet Finisher #1
Push Ups until you can't do any more - 30, 18, 16 reps per round
Squat Jumps until you can't do any more - 40, 30, 39 reps per round
As many rounds as you can in 5 minutes
For some reason, I like this workout. It is difficult but i was able to bump up the weights in most areas or at least stay the same. I was super sweaty! Good Stuff! I could really feel those push ups at the end.
♥ SMART Quest ♥ Tues. May 17, 2011
Week 10, Day 2
My SMART Quest for today is: Still trying to make better food choices. Hope I can succeed.
SLEEP: 5 1/2 hours - I went to bed at 11:30 pm , awoke at 5:00 am
AWOKE: 5:00 am
WARM UP: 5:35 am
Push Ups x 12
My SMART Quest for today is: Still trying to make better food choices. Hope I can succeed.
SLEEP: 5 1/2 hours - I went to bed at 11:30 pm , awoke at 5:00 am
AWOKE: 5:00 am
WARM UP: 5:35 am
Push Ups x 12
Jumping Jacks x 30
Today I am doing a HIIT consisting of a series of 8 exercises based on Scott Colby's Ageless Abs 2 Program! I am doing 90 seconds on 90 seconds active recovery.
High Intensity Interval Training
These are timed Intervals: Set your Gymboss Timer to 2 intervals of 90 seconds each and 8 rounds. Each round is 3 minutes. 24:00 total
Sprinting (running as fast as I can, high knees) x 90 seconds full on work
Boxing shuffles with punches x 90 seconds active recovery to keep my heart rate at a moderate pace
Squat Jacks x 90 seconds full on work
Prisoner Squats x 90 seconds active recovery to keep my heart rate at a moderate pace
Side to Side Ski Jump Ropes x 90 seconds full on work
Boxing shuffles with punches x 90 seconds active recovery to keep my heart rate at a moderate pace
Switch Kicks x 90 seconds full on work. As quickly as possible
Prisoner Squats x 90 seconds active recovery to keep my heart rate at a moderate pace
Bowling Lunges x 90 seconds full on work
Boxing shuffles with punches x 90 seconds active recovery to keep my heart rate at a moderate pace
Side Jump Kicks with Squats (Left Leg) x 90 seconds full on work
Prisoner Squats x 90 seconds active recovery to keep my heart rate at a moderate pace
Side Jump Kicks with Squats (Right Leg) - x 90 seconds full on work
Boxing shuffles with punches x 90 seconds active recovery to keep my heart rate at a moderate pace
Heismans x 90 seconds full on work
Prisoner Squats x 90 seconds active recovery to keep my heart rate at a moderate pace
5 Minutes of cool down at a moderate pace on the scale a "3" - Doing more kick boxing moves.
Each exercise took 3 minutes for a total of 24 minutes (8 exercises), plus 5 minutes of cool down & 5 minutes of warm up.
I really tried to go all out as fast as I could to make this workout really count!High Intensity Interval Training
These are timed Intervals: Set your Gymboss Timer
to 2 intervals of 90 seconds each and 8 rounds. Each round is 3 minutes. 24:00 totalSprinting (running as fast as I can, high knees) x 90 seconds full on work
Boxing shuffles with punches x 90 seconds active recovery to keep my heart rate at a moderate pace
Squat Jacks x 90 seconds full on work
Prisoner Squats x 90 seconds active recovery to keep my heart rate at a moderate pace
Side to Side Ski Jump Ropes x 90 seconds full on work
Boxing shuffles with punches x 90 seconds active recovery to keep my heart rate at a moderate pace
Switch Kicks x 90 seconds full on work. As quickly as possible
Prisoner Squats x 90 seconds active recovery to keep my heart rate at a moderate pace
Bowling Lunges x 90 seconds full on work
Boxing shuffles with punches x 90 seconds active recovery to keep my heart rate at a moderate pace
Side Jump Kicks with Squats (Left Leg) x 90 seconds full on work
Prisoner Squats x 90 seconds active recovery to keep my heart rate at a moderate pace
Side Jump Kicks with Squats (Right Leg) - x 90 seconds full on work
Boxing shuffles with punches x 90 seconds active recovery to keep my heart rate at a moderate pace
Heismans x 90 seconds full on work
Prisoner Squats x 90 seconds active recovery to keep my heart rate at a moderate pace
5 Minutes of cool down at a moderate pace on the scale a "3" - Doing more kick boxing moves.
Each exercise took 3 minutes for a total of 24 minutes (8 exercises), plus 5 minutes of cool down & 5 minutes of warm up.
♥ 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
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!
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!
Sunday, May 15, 2011
♥ SMART Quest ♥ Sat. May 14, 2011
Week 9, Day 6
My SMART Quest for today is: I am determined to get on track with the eating. I plan to tweak my meals this week and see if I can get better results. I am working so hard with the workouts so I should work just as hard with my meals too! I had a very social weekend., lots of events to go to and not good choices to pick from. But, tomorrow is another day and I am ready!
SLEEP: 7 1/2 hours - I went to bed at 12:30 am , awoke at 8:00 am
AWOKE: 8:00 am
WARM UP: 8:35 am
Push Ups x 12
6 Tabata Intervals
These are timed Intervals: Set your Gymboss Timer to 2 intervals of 30 seconds & 10 seconds and 8 rounds. Each round is 5:20 minutes/seconds.
I am really trying to do some different moves to change things up!
Get Ups with Tuck Jumps - 30 seconds on, 10 seconds rest x 8 rounds - 6, 5.5, 5, 5, 5, 5, 5, 5 reps per round. Ugh, I haven't done these in awhile, geez they are difficult on the knees.
8 Count Body Builders - 30 seconds on, 10 seconds rest x 8 rounds - 5, 5, 4.5, 4, 4, 4, 4, 4 reps per round!
Overhead Step Ups - 30 seconds on, 10 seconds rest x 8 rounds - 4 rounds per leg. Left Leg - 13, 13, 11, 12 reps per round. Right Leg - 12, 11, 12, 12 reps per round!
BOSU Side Lunge Knee Ups - 30 seconds on, 10 seconds rest x 8 rounds - 4 Rounds per leg - Lt. leg: 23, 18, 21, 21 reps per round, Rt leg: 24, 21, 20, 22 reps per round! I lost reps this week, but I think my legs were tired from doing the tuck jumps and overhead step ups! My legs felt like rubber.
Jumping Jacks - 30 seconds on, 10 seconds rest x 8 rounds - 40, 37, 39, 38, 40, 40, 41, 41 reps per round!
Side Jump Kicks with Side Squats (with ankle weights) - 30 seconds on, 10 seconds rest x 8 rounds - 4 rounds per leg. Left Leg: 20, 18, 18, 18 reps per round, Right Leg: 17, 18, 18, 17 reps per round! Lost some reps here this week as well.
My SMART Quest for today is: I am determined to get on track with the eating. I plan to tweak my meals this week and see if I can get better results. I am working so hard with the workouts so I should work just as hard with my meals too! I had a very social weekend., lots of events to go to and not good choices to pick from. But, tomorrow is another day and I am ready!
SLEEP: 7 1/2 hours - I went to bed at 12:30 am , awoke at 8:00 am
AWOKE: 8:00 am
WARM UP: 8:35 am
Push Ups x 12
Jumping Jacks x 30
Performed 2 rounds of this circuit
Today I am doing a series of 6 Tabata Intervals based on Scott Colby's Ageless Abs 2 Program! I am still adding extra time to the intervals and I continue to try and do more advanced moves. Instead of doing 20 seconds on - 10 seconds rest, I am doing 30 seconds on 10 seconds rest.6 Tabata Intervals
These are timed Intervals: Set your Gymboss Timer
to 2 intervals of 30 seconds & 10 seconds and 8 rounds. Each round is 5:20 minutes/seconds. I am really trying to do some different moves to change things up!
Get Ups with Tuck Jumps - 30 seconds on, 10 seconds rest x 8 rounds - 6, 5.5, 5, 5, 5, 5, 5, 5 reps per round. Ugh, I haven't done these in awhile, geez they are difficult on the knees.
8 Count Body Builders - 30 seconds on, 10 seconds rest x 8 rounds - 5, 5, 4.5, 4, 4, 4, 4, 4 reps per round!
Overhead Step Ups - 30 seconds on, 10 seconds rest x 8 rounds - 4 rounds per leg. Left Leg - 13, 13, 11, 12 reps per round. Right Leg - 12, 11, 12, 12 reps per round!
BOSU Side Lunge Knee Ups - 30 seconds on, 10 seconds rest x 8 rounds - 4 Rounds per leg - Lt. leg: 23, 18, 21, 21 reps per round, Rt leg: 24, 21, 20, 22 reps per round! I lost reps this week, but I think my legs were tired from doing the tuck jumps and overhead step ups! My legs felt like rubber.
Jumping Jacks - 30 seconds on, 10 seconds rest x 8 rounds - 40, 37, 39, 38, 40, 40, 41, 41 reps per round!
Side Jump Kicks with Side Squats (with ankle weights) - 30 seconds on, 10 seconds rest x 8 rounds - 4 rounds per leg. Left Leg: 20, 18, 18, 18 reps per round, Right Leg: 17, 18, 18, 17 reps per round! Lost some reps here this week as well.
♥ SMART Quest ♥ Fri. May 13, 2011
Week 9, Day 5
My SMART Quest for today is: I've lost rack of my reward day so I have been trying to do every 7 days. I feel like I keep veering off track a bit with my meals. I intend t get more strict with this as I feel it will hamper my results if I do not. I continue to work as hard as i can with the workouts!
Awoke: 5:00 am
My SMART Quest for today is: I've lost rack of my reward day so I have been trying to do every 7 days. I feel like I keep veering off track a bit with my meals. I intend t get more strict with this as I feel it will hamper my results if I do not. I continue to work as hard as i can with the workouts!
Awoke: 5:00 am
Warm Up: 5:35 am
12 push ups
20 squats
20 spiderman climbs
30 jumping jacks
Completed 2 rounds!
Workout: 5:40 am
Today I am doing Scott Colby's Weight Based Interval Training 2, week 9, from Ageless Abs 2 Program! Since this is HEAVY Weights, I will NOT be adding extra reps but will be going ALL out and as heavy as I can for the reps.
Metabolic Explosion Phase - Week 9
Weight Based Interval Training # 3
DB Renegade Rows with Push Ups x 10 push ups (5 rows each side) with 2 - 31 lb DB's for all 4 rounds
DB Pull to Overhead Press x 8 with 2 - 18.5 lb DB's for all 4 rounds
DB T-Stabilization x 10 total (5 each side) with 2 - 16 lb DB's for all 4 rounds
DB Bent Over Row to Tricep Exentsion x 8 with 2 - 16 lb DB's for all 4 rounds
I was able to complete 4 rounds in 21:51 minutes.
R#1 - 5:48, R# 2 - 5:32, R#3 - 5:21, R#4 - 5:10
As many rounds as possible in 20 minutes. Rest only as needed
If you can do more than 5 rounds, use heavier weights.
I finished this workout with a 5 minute Couplet Finisher #2Bodyweight Rows until you can't do any more - 25, 20, 16 reps per round
Jumping Lunges until you can't do any more - 40, 35, 30 reps per round
As many rounds as you can in 5 minutes
It actually took me 5:50 to finish.
This was also really difficult. I had a tough time with the T-Stabilizations. 16 lbs was heavy for my right arm as I am left handed. I really loved using 31 lbs per arm for the Renegade Rows with Push Ups. I felt like I was really accomplishing something! All of the exercises were very challenging with the weights I chose. Good workout!
♥ SMART Quest ♥ Wed. May 11, 2011
Week 9, Day 3
My SMART Quest for today is: I've lost rack of my reward day so I have been trying to do every 7 days. I feel like I keep veering off track a bit with my meals. I intend t get more strict with this as I feel it will hamper my results if I do not. I continue to work as hard as i can with the workouts!
Awoke: 5:00 am
My SMART Quest for today is: I've lost rack of my reward day so I have been trying to do every 7 days. I feel like I keep veering off track a bit with my meals. I intend t get more strict with this as I feel it will hamper my results if I do not. I continue to work as hard as i can with the workouts!
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 9, from Ageless Abs 2 Program! Since this is HEAVY Weights, I will NOT be adding extra reps but will be going ALL out and as heavy as I can for the reps.
Metabolic Explosion Phase - Week 9
Weight Based Interval Training # 2
8 Count Bodybuilders x 8 (Bodyweight exercise)
DB Squat to Y Press x 8 with 2 - 21 lb DB's, 2 - 23.5 lb DB's, 2 - 21 lb DB's, 2 - 21 lb DB's
DB One Legged Step Up with Bicep Curl x 16 total (8 each leg) with 2 - 16 lb DB's, 2 - 16 lb. DB's, 2 - 18.5 lb DB's, 2 - 16 lb. DB's
DB Squat with Bent Over Rear Raise x 8 with 2 - 16 lb DB's for all 4 rounds
I was able to complete 4 rounds in 20:45 minutes.
R#1 - 5:47, R# 2 - 5:07, R#3 - 4:53, R#4 - 4:58
As many rounds as possible in 20 minutes. Rest only as needed
If you can do more than 5 rounds, use heavier weights.
I finished this workout with a 5 minute Couplet Finisher #1
Push Ups until you can't do any more - 30, 25, 16 reps per round
Squat Jumps until you can't do any more - 40, 30, 30 reps per roundAs many rounds as you can in 5 minutes
This was really difficult. It has been a long time since we used heavy weights. I could really feel this, wow! I love being able to press up those heavy weights. My heart was racing and I was good and sweaty, lol.
Today I am doing Scott Colby's Weight Based Interval Training 2, week 9, from Ageless Abs 2 Program! Since this is HEAVY Weights, I will NOT be adding extra reps but will be going ALL out and as heavy as I can for the reps.
Metabolic Explosion Phase - Week 9
Weight Based Interval Training # 2
8 Count Bodybuilders x 8 (Bodyweight exercise)
DB Squat to Y Press x 8 with 2 - 21 lb DB's, 2 - 23.5 lb DB's, 2 - 21 lb DB's, 2 - 21 lb DB's
DB One Legged Step Up with Bicep Curl x 16 total (8 each leg) with 2 - 16 lb DB's, 2 - 16 lb. DB's, 2 - 18.5 lb DB's, 2 - 16 lb. DB's
DB Squat with Bent Over Rear Raise x 8 with 2 - 16 lb DB's for all 4 rounds
I was able to complete 4 rounds in 20:45 minutes.
R#1 - 5:47, R# 2 - 5:07, R#3 - 4:53, R#4 - 4:58
As many rounds as possible in 20 minutes. Rest only as needed
If you can do more than 5 rounds, use heavier weights.
I finished this workout with a 5 minute Couplet Finisher #1
Push Ups until you can't do any more - 30, 25, 16 reps per round
Squat Jumps until you can't do any more - 40, 30, 30 reps per roundAs many rounds as you can in 5 minutes
This was really difficult. It has been a long time since we used heavy weights. I could really feel this, wow! I love being able to press up those heavy weights. My heart was racing and I was good and sweaty, lol.
♥ SMART Quest ♥ Tues. May 10, 2011
Week 9, Day 2
My SMART Quest for today is: Try to Stay on track. I am still not making the best choices on some of my meals, but nothing too bad. I am soooo good with the workouts, but I tend to get bored with my food choices.
SLEEP: 6 hours - I went to bed at 11:00 pm , awoke at 5:00 am
AWOKE: 5:00 am
WARM UP: 5:35 am
Push Ups x 12
My SMART Quest for today is: Try to Stay on track. I am still not making the best choices on some of my meals, but nothing too bad. I am soooo good with the workouts, but I tend to get bored with my food choices.
SLEEP: 6 hours - I went to bed at 11:00 pm , awoke at 5:00 am
AWOKE: 5:00 am
WARM UP: 5:35 am
Push Ups x 12
Jumping Jacks x 30
Today I am doing a HIIT consisting of a series of 8 exercises based on Scott Colby's Ageless Abs 2 Program! I am doing 90 seconds on 90 seconds active recovery.
High Intensity Interval Training
These are timed Intervals: Set your Gymboss Timer to 2 intervals of 90 seconds each and 8 rounds. Each round is 3 minutes. 24:00 total
Sprinting (running as fast as I can, high knees) x 90 seconds full on work
Boxing shuffles with punches x 90 seconds active recovery to keep my heart rate at a moderate pace
Squat Jacks x 90 seconds full on work
Prisoner Squats x 90 seconds active recovery to keep my heart rate at a moderate pace
Side to Side Ski Jump Ropes x 90 seconds full on work
Boxing shuffles with punches x 90 seconds active recovery to keep my heart rate at a moderate pace
8 Count Body Builders x 90 seconds full on work. As quickly as possible
Prisoner Squats x 90 seconds active recovery to keep my heart rate at a moderate pace
Reverse Lunge to Toe Touch Kick Ups (Left Leg) x 90 seconds full on work
Boxing shuffles with punches x 90 seconds active recovery to keep my heart rate at a moderate pace
Reverse Lunge to Toe Touch Kick Ups (Right Leg) x 90 seconds full on work
Prisoner Squats x 90 seconds active recovery to keep my heart rate at a moderate pace
Plank Jacks - x 90 seconds full on work
Boxing shuffles with punches x 90 seconds active recovery to keep my heart rate at a moderate pace
Jumping Jacks x 90 seconds full on work
Prisoner Squats x 90 seconds active recovery to keep my heart rate at a moderate pace
5 Minutes of cool down at a moderate pace on the scale a "3" - Doing more kick boxing moves.
Each exercise took 3 minutes for a total of 24 minutes (8 exercises), plus 5 minutes of cool down & 5 minutes of warm up.
I always try to do a few different exercises to change it up a bit. I guess I get comfortable doing many of the same exercises. Good workout though. I am always very sweaty and wiped out!High Intensity Interval Training
These are timed Intervals: Set your Gymboss Timer
to 2 intervals of 90 seconds each and 8 rounds. Each round is 3 minutes. 24:00 totalSprinting (running as fast as I can, high knees) x 90 seconds full on work
Boxing shuffles with punches x 90 seconds active recovery to keep my heart rate at a moderate pace
Squat Jacks x 90 seconds full on work
Prisoner Squats x 90 seconds active recovery to keep my heart rate at a moderate pace
Side to Side Ski Jump Ropes x 90 seconds full on work
Boxing shuffles with punches x 90 seconds active recovery to keep my heart rate at a moderate pace
8 Count Body Builders x 90 seconds full on work. As quickly as possible
Prisoner Squats x 90 seconds active recovery to keep my heart rate at a moderate pace
Reverse Lunge to Toe Touch Kick Ups (Left Leg) x 90 seconds full on work
Boxing shuffles with punches x 90 seconds active recovery to keep my heart rate at a moderate pace
Reverse Lunge to Toe Touch Kick Ups (Right Leg) x 90 seconds full on work
Prisoner Squats x 90 seconds active recovery to keep my heart rate at a moderate pace
Plank Jacks - x 90 seconds full on work
Boxing shuffles with punches x 90 seconds active recovery to keep my heart rate at a moderate pace
Jumping Jacks x 90 seconds full on work
Prisoner Squats x 90 seconds active recovery to keep my heart rate at a moderate pace
5 Minutes of cool down at a moderate pace on the scale a "3" - Doing more kick boxing moves.
Each exercise took 3 minutes for a total of 24 minutes (8 exercises), plus 5 minutes of cool down & 5 minutes of warm up.
Monday, May 9, 2011
♥ 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
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.
♥ SMART Quest ♥ Sat. May 7, 2011
Week 8, Day 6
My SMART Quest for today is: Try not to let my personal stuff keep me down. I am going to the theater tonight to see a play at the Ahmanson "God of Carnage". Looking forward to a nice evening out away from my troubles!
SLEEP: 7 1/2 hours - I went to bed at 12:30 am , awoke at 8:00 am
AWOKE: 8:00 am
WARM UP: 8:35 am
Push Ups x 12
6 Tabata Intervals
These are timed Intervals: Set your Gymboss Timer to 2 intervals of 30 seconds & 10 seconds and 8 rounds. Each round is 5:20 minutes/seconds.
Heismans - 30 seconds on, 10 seconds rest x 8 rounds - 85, 98, 96, 95, 95, 97, 95, 95 reps per round. I started slow but maintained
BOSU Mountain Jumpers - 30 seconds on, 10 seconds rest x 8 rounds - 26, 26, 24, 25, 25, 25, 24, 23 reps per round!
Jumping Jacks - 30 seconds on, 10 seconds rest x 8 rounds - 38, 39, 39,40, 40, 40, 42, 42 reps per round!
BOSU Side Lunge Knee Ups - 30 seconds on, 10 seconds rest x 8 rounds - 4 Rounds per leg - Lt. leg: 28, 25, 24, 24 reps per round, Rt leg: 25, 23, 23, 22 reps per round! I was able to increase the reps this week. These really burn out the quads, inner thighs, glutes, etc!
Dynamic Windmills (Cathe exercise) - 30 seconds on, 10 seconds rest x 8 rounds 4 Rounds per leg - Lt Leg: - 16, 17, 16, 17 reps per round, Rt Leg: 17, 16, 16, 15 reps per round! What was I thinkijng, these also really burn out the quads, inner thighs, glutes, etc.
Side Jump Kicks with Side Squats (with ankle weights) - 30 seconds on, 10 seconds rest x 8 rounds - 4 rounds per leg. Left Leg: 20, 20, 19, 19 reps per round, Right Leg: 19, 17, 18, 18reps per round! As tire as my legs were I was able to add a couple of reps.
My SMART Quest for today is: Try not to let my personal stuff keep me down. I am going to the theater tonight to see a play at the Ahmanson "God of Carnage". Looking forward to a nice evening out away from my troubles!
SLEEP: 7 1/2 hours - I went to bed at 12:30 am , awoke at 8:00 am
AWOKE: 8:00 am
WARM UP: 8:35 am
Push Ups x 12
Jumping Jacks x 30
Performed 2 rounds of this circuit
Today I am doing a series of 6 Tabata Intervals based on Scott Colby's Ageless Abs 2 Program! I am still adding extra time to the intervals and I continue to try and do more advanced moves. Instead of doing 20 seconds on - 10 seconds rest, I am doing 30 seconds on 10 seconds rest.6 Tabata Intervals
These are timed Intervals: Set your Gymboss Timer
to 2 intervals of 30 seconds & 10 seconds and 8 rounds. Each round is 5:20 minutes/seconds. Heismans - 30 seconds on, 10 seconds rest x 8 rounds - 85, 98, 96, 95, 95, 97, 95, 95 reps per round. I started slow but maintained
BOSU Mountain Jumpers - 30 seconds on, 10 seconds rest x 8 rounds - 26, 26, 24, 25, 25, 25, 24, 23 reps per round!
Jumping Jacks - 30 seconds on, 10 seconds rest x 8 rounds - 38, 39, 39,40, 40, 40, 42, 42 reps per round!
BOSU Side Lunge Knee Ups - 30 seconds on, 10 seconds rest x 8 rounds - 4 Rounds per leg - Lt. leg: 28, 25, 24, 24 reps per round, Rt leg: 25, 23, 23, 22 reps per round! I was able to increase the reps this week. These really burn out the quads, inner thighs, glutes, etc!
Dynamic Windmills (Cathe exercise) - 30 seconds on, 10 seconds rest x 8 rounds 4 Rounds per leg - Lt Leg: - 16, 17, 16, 17 reps per round, Rt Leg: 17, 16, 16, 15 reps per round! What was I thinkijng, these also really burn out the quads, inner thighs, glutes, etc.
Side Jump Kicks with Side Squats (with ankle weights) - 30 seconds on, 10 seconds rest x 8 rounds - 4 rounds per leg. Left Leg: 20, 20, 19, 19 reps per round, Right Leg: 19, 17, 18, 18reps per round! As tire as my legs were I was able to add a couple of reps.
♥ SMART Quest ♥ Thurs. May 5, 2011
Week 8, Day 4
My SMART Quest for today is: Stay on track. I am worried I am not eating all of my meals, and not always making the best choices. I manage to stay in a deficit, but the choices could be better. I am glad I am still going strong with my workouts.
SLEEP: 5 1/2 hours - I went to bed at 11:30 pm , awoke at 5:00 am
AWOKE: 5:00 am
WARM UP: 5:35 am
Push Ups x 12
6 Tabata Intervals
These are timed Intervals: Set your Gymboss Timer to 2 intervals of 30 seconds & 10 seconds and 8 rounds. Each round is 5:20 minutes/seconds.
Side to Side Ski Jumps - 30 seconds on, 10 seconds rest x 8 rounds - 94, 96, 96, 98, 97, 97, 99, 98 reps per round. I lost some reps here for some reason..
Squat Jacks - 30 seconds on, 10 seconds rest x 8 rounds - 34, 34, 34, 32, 34, 34, 35, 36 reps per round! These were killer on my quads
BOSU Squat Thrusts with Push Ups - 30 seconds on, 10 seconds rest x 8 rounds - 6, 7, 6, 6, 6, 6, 7, 7 reps per round!
BOSU Side Lunge Knee Ups - 30 seconds on, 10 seconds rest x 8 rounds - 4 Rounds per leg - Lt. leg: 25, 24, 21, 21 reps per round, Rt leg: 25, 24, 22, 22 reps per round! These were very difficult to do, ouch! My shoulders, triceps & abs could really feel it.
Side Jump Kicks with Side Squats (with ankle weights) - 30 seconds on, 10 seconds rest x 8 rounds - 4 rounds per leg. Left Leg: 20, 18, 19, 18 reps per round, Right Leg: 17, 18, 17, 17 reps per round! This is still challenging, especially with the ankle weights.
Heismans - 30 seconds on, 10 seconds rest x 8 rounds -98, 95, 93, 93, 95, 94, 94, 97 reps per round!
My SMART Quest for today is: Stay on track. I am worried I am not eating all of my meals, and not always making the best choices. I manage to stay in a deficit, but the choices could be better. I am glad I am still going strong with my workouts.
SLEEP: 5 1/2 hours - I went to bed at 11:30 pm , awoke at 5:00 am
AWOKE: 5:00 am
WARM UP: 5:35 am
Push Ups x 12
Jumping Jacks x 30
Performed 2 rounds of this circuit
Today I am doing a series of 6 Tabata Intervals based on Scott Colby's Ageless Abs 2 Program! I am still adding extra time to the intervals and I continue to try and do more advanced moves. Instead of doing 20 seconds on - 10 seconds rest, I am doing 30 seconds on 10 seconds rest.6 Tabata Intervals
These are timed Intervals: Set your Gymboss Timer
to 2 intervals of 30 seconds & 10 seconds and 8 rounds. Each round is 5:20 minutes/seconds. Side to Side Ski Jumps - 30 seconds on, 10 seconds rest x 8 rounds - 94, 96, 96, 98, 97, 97, 99, 98 reps per round. I lost some reps here for some reason..
Squat Jacks - 30 seconds on, 10 seconds rest x 8 rounds - 34, 34, 34, 32, 34, 34, 35, 36 reps per round! These were killer on my quads
BOSU Squat Thrusts with Push Ups - 30 seconds on, 10 seconds rest x 8 rounds - 6, 7, 6, 6, 6, 6, 7, 7 reps per round!
BOSU Side Lunge Knee Ups - 30 seconds on, 10 seconds rest x 8 rounds - 4 Rounds per leg - Lt. leg: 25, 24, 21, 21 reps per round, Rt leg: 25, 24, 22, 22 reps per round! These were very difficult to do, ouch! My shoulders, triceps & abs could really feel it.
Side Jump Kicks with Side Squats (with ankle weights) - 30 seconds on, 10 seconds rest x 8 rounds - 4 rounds per leg. Left Leg: 20, 18, 19, 18 reps per round, Right Leg: 17, 18, 17, 17 reps per round! This is still challenging, especially with the ankle weights.
Heismans - 30 seconds on, 10 seconds rest x 8 rounds -98, 95, 93, 93, 95, 94, 94, 97 reps per round!
Wednesday, May 4, 2011
♥ 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
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.
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!
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!
Thursday, April 28, 2011
♥ 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
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.
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:
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.
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
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.
Monday, April 25, 2011
♥ SMART Quest ♥ Sat. April 23, 2011
Week 6, Day 6
My SMART Quest for today is: Be good today for tomorrow is Easter 7 my reward meal day! I am looking forward to it as I have been so good with my eating. actually I have not eaten as much as I should, so I plan to have a good meal but not over do it!
.
SLEEP: 7 hours - I went to bed at 12:30 am , awoke at 7:30 am
AWOKE: 7:30 am
WARM UP: 8:00 am
Push Ups x 12
My SMART Quest for today is: Be good today for tomorrow is Easter 7 my reward meal day! I am looking forward to it as I have been so good with my eating. actually I have not eaten as much as I should, so I plan to have a good meal but not over do it!
.
SLEEP: 7 hours - I went to bed at 12:30 am , awoke at 7:30 am
AWOKE: 7:30 am
WARM UP: 8:00 am
Push Ups x 12
Jumping Jacks x 20
Performed 2 rounds of this circuit
Today I am doing a series of 5 Tabata Intervals based on Scott Colby's Ageless Abs 2 Program! I am still adding extra time to the intervals and I continue to try and do more advanced moves. Instead of doing 20 seconds on - 10 seconds rest, I am doing 30 seconds on 10 seconds rest.
5 Tabata Intervals
These are timed Intervals: Set your Gymboss Timer to 2 intervals of 30 seconds & 10 seconds and 8 rounds. Each round is 5:20 minutes/seconds.
Side to Side Ski Jumps - 30 seconds on, 10 seconds rest x 8 rounds - 95, 98, 97, 98, 98, 97, 97, 96 reps per round. I felt like I was dragging a bit, but went as fast as I could. Really got my heart rate up and running!
8 Count BOSU Body Builders - - 30 seconds on, 10 seconds rest x 8 rounds - 5, 5.5, 5.5, 5, 5, 5, 5, 5 reps per round! . Still felt like I was a bit slower than last time!
Jumping Jacks - 30 seconds on, 10 seconds rest x 8 rounds - 44, 44, 46, 45, 45, 46, 45, 45 reps per round!
Side Jump Kicks with Side Squats (with ankle weights) - 30 seconds on, 10 seconds rest x 8 rounds - 4 rounds per leg. Left Leg: 19, 20, 20, 19 reps per round, Right Leg: 19, 17, 17, 17 reps per round! Oh my goodness this was difficult. Every round got harder and the weights felt heavier.
Knee Hugs (from Zuzana's BodyRock.tv, see photo below) - 30 seconds on, 10 seconds rest x 8 rounds - 14, 11, 10, 9, 10, 8, 9, 9 reps per round! I must like the punishment of doing these as a Tabata! It was hard last 2 times and this time was still very difficult! Ouch!
5 Tabata Intervals
These are timed Intervals: Set your Gymboss Timer
to 2 intervals of 30 seconds & 10 seconds and 8 rounds. Each round is 5:20 minutes/seconds. Side to Side Ski Jumps - 30 seconds on, 10 seconds rest x 8 rounds - 95, 98, 97, 98, 98, 97, 97, 96 reps per round. I felt like I was dragging a bit, but went as fast as I could. Really got my heart rate up and running!
8 Count BOSU Body Builders - - 30 seconds on, 10 seconds rest x 8 rounds - 5, 5.5, 5.5, 5, 5, 5, 5, 5 reps per round! . Still felt like I was a bit slower than last time!
Jumping Jacks - 30 seconds on, 10 seconds rest x 8 rounds - 44, 44, 46, 45, 45, 46, 45, 45 reps per round!
Side Jump Kicks with Side Squats (with ankle weights) - 30 seconds on, 10 seconds rest x 8 rounds - 4 rounds per leg. Left Leg: 19, 20, 20, 19 reps per round, Right Leg: 19, 17, 17, 17 reps per round! Oh my goodness this was difficult. Every round got harder and the weights felt heavier.
Knee Hugs (from Zuzana's BodyRock.tv, see photo below) - 30 seconds on, 10 seconds rest x 8 rounds - 14, 11, 10, 9, 10, 8, 9, 9 reps per round! I must like the punishment of doing these as a Tabata! It was hard last 2 times and this time was still very difficult! Ouch!
Knee Hugs (From Zuzana's Bodyrock.tv)
They look so Innocent!
I ate well this day. I did not over do it and ate healthy! Looking forward to tomorrow! Happy Easter!
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