♥ SMART Quest ♥ Fri. April 8, 2011

Week 4, Day 5
My SMART Quest for today is:  I have been happy with the way things are progressing!  I will try to stay positive and on track through out the weekend in order to get that much closer to my goal!
Sleep:  7 1/2 hours - Went to bed about 11:00 pm  - slept until 6:30 am.
Awoke:  6:30 am

Warm Up: 6:40 am 

8 push ups

12 squats

10 spiderman climbs

20 jumping jacks

Completed 2 rounds!

Workout:  6:45 am

Today I am doing Scott Colby's Weight Based Interval Training #3, week 4, from Ageless Abs 2 Program!  I will continue to add more reps and do more advanced moves.   


Metabolic Ignition Phase - Week 4

Weight Based Interval Training #3

Bodyweight Row Narrow Grip Feet on Stability Ball x 20 (I used the Ultimate Body Press Dip Bar instead)
Medicine Ball One Legged Reach  (with 15 lb dumbbell) x 20 each leg
BOSU Spiderman Climbs x 30 each leg
BOSUSquat Thrust Push Ups  (BOSU Burpees) x 25
As many rounds as possible in 20 minutes.  Rest only as needed

Well, I felt like working out this morning which was good as sually when I sleep in, I get side tracked and then don't feel like doing it, (but I always do, it).
Bodyweight Row I used my Ultimate Body Press Dip Bar.  I did 20  reps, I did 10 reps with the BOSU and 10 reps with my fet on the floor.  I can feel myself getting stronger!
Medicine Ball One Legged Reach This time I used a 15 lb dumbbell.  I was glad I went up from 12 lbs last time. I had much better balance this time as well.  By those last fe reps, I could really feel it agian!
Bosu Spiderman Climbs - I added 5 extra reps again and did 30 reps per leg.  I have to say those last 5 reps were felt.
BOSU Squat Thrusts with Push ups!  I really like ading the BOSU to the Squat thrust push ups!  I added another 5 reps. Whooo!
It is funny, but it took me so long to do the extra reps.  I wonder if adding the extra reps gives me as good of a workout than doing less reps more rapidly?  I was able to complete 3 rounds in 24:20 minutes.
With the extra reps It took me an extra 2:20 than last time I did this circuit.  I was only able to do 2 1/2 rounds in the 20:00 time.
R#1 - 8:52, R# 2 - 8:06,  R#3 - 7:35

MEALS: 

Meal #1: 8:30 am - Banana & Coffee with sugar free creamer

Meal #2: 11:30 am - 1 serving oatmeal

Meal #3: 2:30 pm -  Tuna with olive oil, oregano & seasoned rice vinegar

Meal #4:  7:30 pm - 5 fried shrimp (yes fried), 1 small roll, few bites of baked potato. (I was serving dinner at an event that only had fried foods, ugh!)  But when I looked p the fried shrimp it wasn't so bad!

WATER:  8 glasses

MINDSET: I have my ups and downs!  I feel pretty good going into the weekend!  I hope my spirits will stay up!  I am worried about next weekend when I will be in Las Vegas for my daughter's cheer competition!

♥ SMART Quest ♥ Thurs. April 7, 2011

Week 4, Day 4
My SMART Quest for today is:  Oh heck!  Have fun with my reward meal day!  Why not?  It is just what I need and deserve (do I sound convincing? lol!)
For more about my Mindset & Meal Plan please scroll to the bottom of this entry. 

I am a bit worried about my reward meal, but really this is a good thing...a treat!  Anything I want!


SLEEP:   6 1/2 hours - I went to bed again at 10:30 pm , this is good for me, usually it is much later!
AWOKE: 5:00 am
WARM UP: 5:30 am - since I am do9ing the HIIT workkout I needed to do 5 minutes of warming up so I incresed my reps in my normal workout and added an extra round.

Push Ups x 12

Squats x 16
Spiderman Climbs x 16 total

Jumping Jacks x 20

Performed 3 rounds of this circuit

Today I am doing the High Intensity Interval Training Workout, week 4  from Scott Colby's Ageless Abs 2 Program.

I am not a huge fan of this type workout and prefer the Tabatas as I don't tend to like 1:00 minute work 2:00 minutes lower cardio active recovery.  Scot had a great idea of changing up the time a bit so I am doing 90 seconds (1 1/2 minutes ) work & 90 seconds (1 1/2 minutes) active recovery.

Metabolic Ignition Phase - Week 4

WORKOUT: 5:35 am - High Intensity Interval Training Workout

Sprinting (running in place as fast as I can) x 90 seconds full on work
Boxing shuffles with punches  x 90 seconds active recovery to keep my heartrate at a moderate pace
Burpee Knee Raises ( Squat Thrust Push Ups with a Knee Pull Up on the UBP Dip Bar) This is from Zuzana's BodyRock.tv site - see photo below, x 90 seconds full on work
Side to Side Jump Rope in place  x 90 seconds active recovery to keep my heartrate at a moderate pace.
Jumping Jacks x 90 seconds full on work.  As quickly as possible
Boxing shuffles with punches  x 90 seconds active recovery to keep my heartrate at a moderate pace
Squat Thrusts with Push Ups (Burpees) x 90 seconds full on work
Side to Side Jump Rope in place  x 90 seconds active recovery to keep my heartrate at a moderate pace.
Switch Kicks x 90 seconds full on work
Boxing shuffles with punches  x 90 seconds active recovery to keep my heartrate at a moderate pace.
Backward Lunge with Kick Up Toe Touches - Left Leg x 90 seconds full on work
Boxing shuffles with punches  x 90 seconds active recovery to keep my heartrate at a moderate pace
Backward Lunge with Kick Up Toe Touches - Right  Leg x 90 seconds full on work
Boxing shuffles with punches  x 90 seconds active recovery to keep my heartrate at a moderate pace
Star Crunch (from Zuzana's BodyRock.tv site) - x 90 seconds full on work
Side to Side Jump Rope in place  x 90 seconds active recovery to keep my heartrate at a moderate pace.

Burpee Knee Raise (From Zuzana's Bodyrock.tv)

Jump Down and do a squat thrust with push up

 Jump up and pull your knees up on the UBP Dip Bar!

Switch Kicks from Insanity Program

Star Crunch



Each exercise took 3 minutes for a total of 24 minutes (8 exercises), plus 5 minutes of cool down & 5 minutes of warm up.  Wowza this was a good workout!

I added a finisher of:
Knee Raises - (Knee Pull Up on UBP Dip Bar) x 25 reps 

Call me crazy, but I wanted to do these extra reps.  I haven't had time to try different exercise with the UBP Dip Bar so this was a good way to try it out!  Wow oh wow I could feel this in my abs!

Okay, so I had to take my mother to the doctor to see her orthopedic surgeon as she fell on one of her knee replacements.  I ran out without any recovery drink or meal, (not good), but I forgot to eat (yes) so my first meal was not until 10:30 am. 

I ended up having a fun day of eating.  I went to a sort of Pub Restaurant.  I told the waitress it was my day to be bad, and asked what should I have?  I am happy to report I had my first "Fried Pickles" can you believe it?  I had heard Snookie from Jerseyshore (never have watched the show) likes them.  I have to say, they were really good...Odd, but good.  Salty (not good) so I am thristy.  I also had fried Southwestern eggrolls - Basically flour tortillas rolled with corn, black beans, cheese, jalapenos, etc, and fried...yum!  I felt really sick about 1 hour after I ate this.  I had a small Gelato to settle my stomach and my sweet tooth! Had some more chocolate when I came home and tasted a cheese pizza I made for my daughter, but I didn't want dinner, I am still full, ugh!

MEALS:

Meal #1:  7:30 am -  coffee & sugar free creamer
Meal #2:  10:30 am - 1 small banana, 1 serving oatmeal
Meal #3: 2:00 pm -  See above!  Good "bad" stuff, lol!
Meal #4: 0:00 pm -
Meal #5: 7:00 pm -  tasted a small bite of homemade cheese pizza (it was so good) and some chocolate, ugh.

WATER: 8 glasses

MINDSET:  Hey, I made it!  I had fun, I am not going to sweatit.  After reading the posts on the Ageless Abs 2 list, they are right, once you start eating healthy, a normal meal will seem like a huge meal.  While I ate bad things today I can't say my protions were huge and I stopped eating as soon as I started feeling a tiny bit full.  Thank goodness as I was feeling a bit nauseous, lol.  I feel so much better today and now I have until Monday to get myself back in shape and the junk out of my system.  no social plans for the weekend so I should be okay!

♥ SMART Quest ♥ Wed. April 6, 2011

Week 4, Day 3
My SMART Quest for today is:  I have still been meticulous in my eating habits.  I am happy to say  I am seeing some results.  I am still making an effort to not eat anything after 7:30 - 8:00 pm.  My eating has been very clean!  I am looking forward to my Reward day but I do have some aprehension.
For more about my Mindset & Meal Plan please scroll to the bottom of this entry. 

I have lost a little more here and ther, and the scale is being good to me, lol.  But tomorrow the Reward Day monster will be after me!


SLEEP:   6 1/2 hours - I managed to get to bed by around 10:30 pm , sleep was okay.
AWOKE: 5:00 am
WARM UP: 5:20 am

Push Ups x 8

Squats x 12

Spiderman Climbs x 10 total

Jumping Jacks x 20

Performed 2 rounds of this circuit

Today I am doing the Weight Based Interval Training #2, weeks 3 & 4  from Scott Colby's Ageless Abs 2 Program.  Once gain I continue to add extra reps and doing 25 - 30 reps per exercise instead of 15 and also doing some of the exercises on a more advanced level to keep it challenging.

Metabolic Ignition Phase - Week 4

WORKOUT: 5:25 am - Weight Based Interval Training # 2 

Walking Lunge with Medicine Ball Rotation (I used an 10 lb dumbbell) x 20 total
Dips With Feet on Stability Ball, x 30
Jumping Lunges x 30 total (each lunge counts as 1)
BOSU Mountain Climber Push Ups x 25 
As many rounds as possible in 20 minutes.  Rest only as needed

I was able to complete 4 rounds in 25:32   R1 - 6:13, R2 - 6:08, R3 - 6:29, R4 - 6:42

Adding the extra reps caused me to take longer with each round this week!
I wanted to add a round of my Ab Wheel to stretch out my back but I had to take carpool today for one of the parents so I didn't have the extra time.  I can feel it in my back today, but it is a good muscle pain, nothing bad

The Walking Lunge with Medicine Ball Rotation was still very hard to do.  This time I used a 10 lb dumbbell and did 20 reps.  I wanted to do 25 reps but honestly I can really feel this in my shoulders, deltoids, obliques, etc, and it is such a good burn.  I really concentrate more on doing a good deeper lunge than trying to crank out reps.  The slower I go, the more I feel it!
Dips with feet on Stability Ball (I used an aerobic Step with extra risers and a Bosu) This time I added another 10 reps and I did 30 reps total per round. I had more confidence in my ability to do the dips without injuring myself, but that fear is always in the back of my mind.  It was very chllenging to get through those last 10 reps each round, ouch!
Jumping Lunges - I did 30 reps again as fast as I could with keeping good form and doing a decent lunge before jumping to the next leg. These really keep that heart rate up!
BOSU Mountain Climber Push Ups  - This time I did 25 reps, my goodness this was tiring. I finally figured out that if I wear weight lifting gloves then my palms don't hurt so at least I didn't have to worry about that!  Great challenge.

As usual, I was a sweaty mess, but I love it!  As wiped out as I am after these workouts, the feeling of  victory is awesome!  It stays with me throughout the day!

MEALS NEW IDEA: If you remember last week I had an idea to tweak my eatinghabits a bit.  I must say it has been successful.  Cutting out soe of the extra calories without skimping on the protein and good carbs has paid off.  I am seeing a weight reduction every week now and the tape meaure is giving me tiny losses too! As I mentioned last week, we are not supposed to count calories, but for someone like me who is a muscle burner type I need to be careful how many calories I ingest as supposedly I don't need that many calories to begin with.
Here is a a re-cap of what I posted last week to refresh the memory:
Normally we have a protein shake or recovery drink right after working out.  I am usually not very hungry so instead for the last few days I have just been having a piece of fruit (banana, mango, mixed fresh berries, etc), then 3 hours later I have an egg white omelet with veggies.  I have cut out right there with those 2 meals over 200 calories.  Then for lunch I have a lean piece of protein such a chicken, fresh fish, lean beef, shrimp, etc. with a vegetable.  I will then have a bout 6 raw walnut halves.  3 hours later I have a snack.  This is where it gets interesting for me.  You see my "binge/hunger/craving" time falls late in the afternoon after lunch and before dinner.  Sound familiar?  So instead of just having carbs in the morning as suggested (when I don't want them), I have been eating 2 slices of toasted Ezekiel bread with 1 Tbs of Natural Peanut butter.  I sit and thoroughly enjoy every moment of this and I feel so satiated, and I don't even get hungry for dinner.  3 hours later  have my last meal which is the same as lunch - a lean protein and vegetable.  I keep myself really busy all day especially at night so I won't want to eat.  I stop eating between 7:30 - 8:00 pm. 

MEALS:

Meal #1:  7:30 am -  1 small banana, coffee & sugar free creamer
Meal #2:  10:30 am - 1 serving oatmeal
Meal #3: 1:30 pm -  3 1/2 ozs Grilled Tri tip steak, 3 1/2 ozs steamed broccoli, 2 dried apricots
Meal #4: 5:00 pm -  2 slices toasted Ezekiel sprouted bread, 1 Tbs natural peanut butter
Meal #5: 7:30 pm -  1 ozs Grilled Tri tip steak, 1 serving roated beets with tiny drizzle of olive oil & drizzle of seasoned rice vinegar.

WATER: 8 glasses

MINDSET:  While I have been feeling good physically, I have not been so good emotionally.  It is not due to the program but because if some personal things I am going through in my life.  It is tough to stay positive when you are being torn down constantly.

♥ SMART Quest ♥ Tues. April 5, 2011

Week 4, Day 2
My SMART Quest for today is:  Remain positive, see the bigger picture!  The results are slower, but what I am doing for my body, my life is so good!
Sleep:   5 1/2 hours - Went to bed about 11:30 pm  - I know I should have gone to sleep earlier, I had such a busy day yesterday, but I stayed up.  I am sleepy today and have another busy day ahead of me.
Awoke:  5:00 am

Warm Up: 5:25 am 

8 push ups

12 squats

10 spiderman climbs

20 jumping jacks

Completed 2 rounds!

Workout:  5:30 am

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.


Metabolic Ignition Phase - Weeks 3 and 4

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. 


Get Ups with Tuck Jumps - 30 seconds on, 10 seconds rest x 8 rounds - 5.5, 5.5, 5.5, 5.5, 5.5, 5, 5, 5 reps per round.  These are so tough to do.  I don't enjoy them, lol.
Suicide Drills - 30 seconds on, 10 seconds rest x 8 rounds - 24, 23, 23, 24, 23, 23, 22, 23  reps per round! .
Overhead One Legged Step ups with Squat Thrust Push Ups (from Zuzana's Bodyrock.tv See photo below) - 30 seconds on, 10 seconds rest x 8 rounds - 4 round per leg - Left leg - 4.5, 4, 3.5, 3.5, Right leg - 3.5, 3.5, 3.5, 3 reps per round!  These are sort of a crazy move.  Do the 1 legged overhead step up and then jump down into a squat thrust with a push up and then jump back up, repeat.  UGH!
Bowling Lunges  - 30 seconds on, 10 seconds rest x 8 rounds - 65, 64, 63, 65, 65, 65, 65, 65 reps per round!
Side Kicks with Jump Squats with Ankle Weights - 30 seconds on, 10 seconds rest x 8 rounds  - 4 rounds per leg - Rt leg - 17, 16, 16, 17 reps per round! Lt leg - 19, 19, 19, 18 reps per round! I decided to up the burn by adding ankle weights.  I could definitely feel it!

Burpee Step Up aka Overhead One Legged Step Ups with Squat Thrust Push Ups
 - from Zuzana's 400 Rep Burpee Workout

The one thing I did differently was to raise my arms up
straight over my head as I stepped up

Finish with a squat thrust with a push up
also know as a "Burpee"

MEALS: 

Meal #1: 7:00 am - 1 banana, coffee with sugar free creamer

Meal #2: 10:30 pm - egg white omlette with spinach & tomatoes

Meal #3: 1:30 pm -  3.5 ozs chicken breast, 6 raw walnut halves, 4 dried apricots

Meal #4: 5:30 pm - 2 slices Ezekiel Sprouted Grain Bread with 1 tbs of natural peanut butter.

Meal #5: 6:30 pm -  8 raw almonds 4 dried apricot halves.

WATER:  8 glasses

MINDSET: I have felt fairly good today.  I have been keeping myself really busy so I won't think about food or want to eat bad things.  I find that if I don't get started on the bad stuff I am okay, but once it crosses my lips, I am doomed, lol.

♥ SMART Quest ♥ Mon. April 4, 2011

Week 4, Day 1 
My SMART Quest for today is:  To know that I am doing good for my mind body & soul.  Last week was good both for my eating and my workouts and I was rewarded with a nice loss of inches and weight.  I hope I can continue of and move ahead to a better me!
For more about my Mindset scroll to the bottom of this entry. 

Today was photo day!  I have not had a chance to really look at any of the photos from the past 3 weeks.  I really need to sit down and study them, but for now I am glad I took my photos.

MONDAY STATS:  Well, good news and bad news, lol.  I managed to lose about 4 pounds last week, but having a reward day so close to Monday is a recipe for weight gain!  I felt really thin and my clothes were baggy on Saturday morning and afternoon, but once I had my reward meal which really consisted of odd treats, I felt pretty bloaty the next day.  I tried to drink a lot of water to flush it all out.  It is late now 10:45 pm Monday night and I feel a bit thinner again.  I know by the end of the week all will be okay if I stay focused. I lost in some places, and stayed the same in others. 
Neck -  12 1/2" (-.50")
Bust - 35 1/4" (same)
Under Bust - 30 1/2" (same)
Waist -  28 1/2" (- .50)
Navel - 32 1/4" (same)
Hips -  35" 3/4"(-.25")
Thighs - 23 1/2" (-.50")
Mid Thigh - 21(same)
Knee -17 3/8 (same)
Calves -  14 1/2 (- .25")
Bicep - Left - 12" Right - 11 1/4" (same)

SLEEP:   6 1/2 hours - Decent night.
AWOKE: 5:00 am
WARM UP: 5:25 am

Push Ups x 8

Squats x 12

Spiderman Climbs x 10 total

Jumping Jacks x 20

Performed 2 rounds of this circuit

Today I am doing the Weight Based Interval Training #1 from Scott Colby's Ageless Abs 2 Program.  I am adding extra reps and doing 20 (and 25) reps per exercise instead of 15 and also doing some of the exercises on a more advanced level to keep it challenging.

Metabolic Ignition Phase - Week 4

WORKOUT: 5:30 am - Weight Based Interval Training # 1 , Week 4

Overhead Bulgarian Split Squats x 25 each leg   (ouch added an extra 5 reps from last week)
Bodyweight Row Narrow Grip  (I used Ulitmate Body Press Dip Bar) x 20 (did 10 reps on Bosu, 10 reps on floor, it was a killer) 
Side to Side Squat Jumps x 30 (I added and extra 5 reps from last week) 

BOSU Mountain Jumper - Push Ups x 25 ( I added an extra 5 reps from last week, this was super tough)

I was able to complete 4 rounds in 23:48   R1 - 6:15, R2 - 6:03, R3 - 5:44, R4 - 5:45
I did 3 1/4 rounds in the 20:00 time.  I was wiped out!

I was worried about adding the extra reps since this workout was harder than it seemed last week, but I really want to challenge myself and push as hard as I can.
Bulgarian Overhead Split Squats are still very challenging.  Adding those extra reps really put an extra burn in my legs, ouch!
Bodyweight Row Narrow Grip using the Ulitmate Body Press Dip Bar.  I swore that this week I would try to do some of the reps on the Bosu.  Since the UBP Dip Bar is low to the ground the BOSU is a good height for the challenge.  It was so much harder to do the reps on the Ball, I could only do 10 reps on the ball, then I would do 10 reps with my feet on the floor , weight in my heels.  Ouch!
Side to Side Squat Jumps - I felt I needed to add more reps so I did 30, as quickly as I could.  It really got my heart rate up and a burn in my legs..

BOSU Mountain Jumper Push Ups - What was I thinking adding and extra 5 resp from last week?  25 reps?  Good heavens I was dripping sweat. 

Because of the extra reps all the way around, I was able to complete 3 1/4 reps and added
  

MEALS:

Meal #1:  7:20 am -  1 small banana, coffee & sugar free creamer

Meal #2:  10:30 am - 1 serving of plain oatmeal  

Meal #3: 1:30 pm -  3.5 ozs chicken breast grilled, 3.5 ozs broccoli, hot sauce

Meal #4: 5:30 pm - 2 slices toasted Ezekiel sprouted grain bread, 1 Tbs natural peanut butter,

Meal #5: 8:30 pm - 2 slices uncured bacon, 3 grilled chicken breast

WATER: 8 glasses
MINDSET:  I am feeling better this Monday than last Monday!  I didn't feel like working out when I got up, but as usual I forced myself into it and just got going.  Once I started I was really into it.  I felt motivated knowing that other's on the Ageless Abs 2 group would also be working out!  I am glad to have this group!
I really feel that tweaking my eating plain all last week really worked.  I felt good and I never really felt hungry or deprived.  The only time I find myself craving anything is after a reward meal when I eat something bad, then I want bad things, lol.  Thankfully those feeling pass and I stay on track!

♥ SMART Quest ♥ Sat. April 2, 2011

Week 3, Day 6
My SMART Quest for today is:  Try to have a decent Reward Meal day and not o too crazy!  I have been doing so well, I don't want to mess up.  I should enjoy this!
Sleep:   7 1/2 hours - Went to bed about 12:00 am  - Just couldn't seem to get to bed last night, but that was okay as I was able to sleep in.  I awoke rrefreshed at about 7:30 am.  Felt good!
Awoke:  7:30 am

Warm Up: 8:25 am 

8 push ups

12 squats

10 spiderman climbs

20 jumping jacks

Completed 2 rounds!

Workout:  8:30 am

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.


Metabolic Ignition Phase - Weeks 3 and 4

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 Ropes - 30 seconds on, 10 seconds rest x 8 rounds - 90, 91, 95, 95, 96, 96, 96, 96 reps per round.  I was able to add more reps this time!
Back Lunge with Kick Ups (from Zuzana's BodyRock.tv)  - 30 seconds on, 10 seconds rest x 8 rounds - ( 4 rounds per leg) Rt Leg - 14, 14, 12, 12 reps per round, Lt Leg -  14, 15, 14, 13  reps per round! These were challenging.  My legs were really feeling it.  It was hard to keep my balance with a fast pace. Click on image to see larger version.

Back Lunge with Kick Ups - from Zuzana's BodyRock.Tv Survivor Workout

8 Count Body Builders - 30 seconds on, 10 seconds rest x 8 rounds - 5, 5, 5, 5, 4, 4, , 5, 4 reps per round!  These are a Squat Thrust with a scissor leg and then a push up then jump back up!

Side Kicks with Jump Squats - 30 seconds on, 10 seconds rest x 8 rounds  - 4 rounds per leg - Rt leg - 18, 18, 17, 17 reps per round! Lt leg - 19, 19, 18, 19 reps per round! These still give a good burn in the inner thigh and obliques.
One Arm Tricep Push UP (550 Rep Fat Massacre - from Zuzana's Bodyrock.tv)  - 30 seconds on, 10 seconds rest x 8 rounds - alternating right and left arms per round R18, L16, R13, L16, R18, L16, R17, R17 reps per round!  Zuzana usually does this 50 seconds on 10 seconds off, but she mixes it up with other exercise so you are not doing the same move for 8 rounds.  I had to switch and alternate between Rt & Lt arms to get through the rounds.  I found it odd that my left arm is generally stronger but failed faster than the right! So glad it was over, super challenging.  Photos below.

Click on the image to see a larger version of the photo.

One Arm Tricep Push Up - from Zuzana's 550 Rep Fat Massacre Workout

MEALS: 

Meal #1: 10:00 am - 1 banana, coffee with sugar free creamer

Meal #2: 12:30 pm - 1 serving plain oatmeal

Meal #3: 4:30 pm -  1 small slice of bbq chicken pizza, 1 flatbread with plain hummus, 1 bite of Orange Chicken, 1 hostess snowball (omg, I loved it, haven't had one in years, lol)

Meal #4: 0:00 pm -

Meal #5: 0:00 pm - 

WATER:  5 glasses (so far)

MINDSET: Today has been a good day.  Reward day!  I had to take my mom shopping for an outfit and shoes for an upcomming wedding.  That is no easy task.  She will be 80 this Summer and has had foot/toe surgeries plue both knees replaced.  She also has a hump in her back, etc. so it is not easy to find things that fit her right.  She is very self conscious about it all.  It took awhile to find a suit for her to wear the shoes took twic as long.  I was so tired, but I managed to be calm and kind (he young man in the shoe dept was a saint, lol).  I came home very hungry but drank water first.  Then I was able to control my intake of the treats I was having!  I feel really good right now hopefully things will stay ok for the rest of the night.

♥ SMART Quest ♥ Fri, April 1, 2011

Week 3, Day 5
My SMART Quest for today is:  Do whatever I have been doing. It is working!  I am fearful of the weekend and of my reward day, but I guess I have earned it!  I was so good at last night's dinner function for the school.  I did not have any of the food or drinks there and ate exactly what I was supposed to that I brought with when I was supposed to.  It was a long night and I was glad it was over!

Sleep:  7 1/2 hours - Went to bed about 12:10 pm  - I was so tired.  I was a long night but thankfully I was able to sleep in as my daughter did not have school today.  I got up at 6:30 am but went back to bed and slept until 7:30 am.
Awoke:  7:30 am

Warm Up: 8:00 am 

8 push ups

12 squats

10 spiderman climbs

20 jumping jacks

Completed 2 rounds!

Workout:  8:05 am

Today I am doing Scott Colby's Weight Based Interval Training #3, week 3, from Ageless Abs 2 Program!  I will continue to add more reps and do more advanced moves.   


Metabolic Ignition Phase - Weeks 3 and 4

Weight Based Interval Training #3

Bodyweight Row Narrow Grip Feet on Stability Ball x 20 (I used the Ultimate Body Press Dip Bar instead)
Medicine Ball One Legged Reach  (with 12 lb dumbbell) x 20 each leg
BOSU Spiderman Climbs x 25 each leg
BOSUSquat Thrust Push Ups  (BOSU Burpees) x 20
As many rounds as possible in 20 minutes.  Rest only as needed

I did not feel like working out this morning.  I have found that when I sleep in I get side tracked and don't feel like working out, but I talked myself into the workout and got right to it. 

For the Bodyweight Row I use my Ultimate Body Press Dip Bar.  I added 5 extra reps, but since the dip bar forces you to be very horizontal to the floor it is much more difficult to pull yourself up all the way.  I keep my weight in my heels which also causes it to be more difficult.  I still find these very challenging. I did some of the reps with the BOSU but I will have to work my way up to it, but I can see my arms taking on more shape so it must be working!
With the Medicine Ball One Legged Reach I used a 12 lb dumbbell.  My medicine ball is only 8 lbs and I think I actually could have gone to 15 lbs.  I sure could feel this in my glutes, quads, calves, abs and lower back!  mazing that such a smallmove can do so much!  By the 12th rep on each round I could really feel the burn.  I went slowly and really pressed up through my heel and used my abs to bring myself back up.  I think this exercise took me the longest to do because I really wanted to have good form. (Something I am a stickler for).
Bosu Spiderman Climbs - I did 25 reps per leg.  I probably could have done 30 per leg, but I felt like it was taking so long to complete each round. 
Yesterday I did BOSU Squat Thrusts with Push ups!  I didn't realize that we were doing the Squat Thrust Push Ups today but decided to add the BOSU again.  I like to call them BOSU Burpees.  I think these were very challenging as well.  Doing 20 reps was tiring, especially with the jumps in between and then jumping down with hands n the underside of the BOSU into a push up!  Good stuff!  Sweat just loves to roll off of me onto the poor BOSU!  I didn't see this exercise on Scott's Videos, but if he hasn't added it, he should.

All in all it was a pretty good workout!  I was able to complete 3 rounds in exactly 22:00 minutes.
3 3/4 rounds in the 20 minutes.  It took me an extra 2:00 minutes to do the 20 reps of the BOSU Squat Thrust!
R#1 - 7:53 R# 2 - 7:07 R#3 - 7:00

MEALS: 

Meal #1: 11:30 am - Banana & Coffee with sugar free creamer

Meal #2: 3:00 pm - Fresh Steamed Shrimp & Korean Spicy Fish Soup

Meal #3: 7:30 pm -  2 slices toasted Ezekiel sprouted grain bread with 1 Tbs natural peanut butter.

WATER:  8 glasses

MINDSET: Yesterday was a long and stressful day so it was nice to have that all behind me.  I am also doing well with my eating plan and seeing the results I had been hoping for. I now my eating was clean today, but I missed a couple of meals. When I see my I feel bad that I didn't eat more.  It was a busy day.  I was hoping to have an easy day, but got a late start and then had to take my daughter to meet her friends.  From there I had a late lunch at a Korean Fresh Seafood place on the Pier with a friend.  I was afraid I would be bad but I ate very healthy.  The shrimp were steamed or boiled with green onions and jalapenos (peel and eat), good stuff, and the Korean spicy fish soup was not that spicy ans was not salty either, it had tofu fish, shrimp, green onions mushrooms & shrimp in it.  I didn't eat much as I don't like bones on my fish or heads on my shrimp, lol.