♥ 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 ♥ 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.