AA2 Week 1, Day 2 - Tues, 15-Mar-2011

SMARTER GOAL - Do my tabata jump rope workout.

Done!

SLEEP RECEIVED:  12:30 am - 8:45 am (8.25 hrs)  and 11:30 am - 4:00 pm (4.5 hrs) ----> I was a bit out of it when I woke up and even after 2 hrs, still felt out of it so I went back to sleep.  My body is sore (upper body), but hardly sleep over the weekend and getting back to working out after a month or so off, my body felt wiped out.  Was surprised when I woke up that it was 4 pm and that I slept that long.

WATER CONSUMED (Goal is 100 oz):
Drank 22 oz by 9:30 am
Drank 22 oz by 11:00 pm (44 oz total))
Drank 10 oz by 4:15 pm (54 oz total)
Drank 22 oz by 5:15 pm (76 oz total)
Drank 10 oz by 6:45 pm (86 oz total)
22 oz by 9:00 pm ( oz total)

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MEALS EATEN:  P Day

Meal 1 (9:15 pm):    3 organic scrambled eggs with 1 small zucchini (4 g sugar), cilantro, onions and 4 tblspns medium homemade salsa (no oil used for pan)  [4 g sugar] 

----> I was still hungry after eating this.  I had forgotten cooked zucchini has sugar, but raw zucchini does not.  Cooked onions do not have sugar, but it does when it's raw.




 Meal 2 (4:30 pm):  Chopped Salad with Pulled Pork from Joe's BBQ.  This came with something that sort of tasted like and looked like thousand island salad dressing & a slice of garlic bread.  It was not my intent to eat these, however, I was so really hungry and I ended up eating these things.   

----->  Anyway, today is a P day for me and eating the slice of garlic bread is a no no even on a P+C day.  Guess I could've had it on my Reward Day, but since there was so much time between when I last ate, my resistance powers were down.  Yes, I ate the garlic bread AND had the dressing.  I'm pretty sure having the dressing blew my 15 g for the day.

----->  Even after eating this for about 30 min., which is a salad larger than I would normally eat at home, I was still hungry.  Also, while I was sleeping, I obvriously didn't eat or drink anything.  Anyway, not eating for 7.5 hrs when I would normally have eaten twice, this causes me to really want to eat - binge.  Argh


Meal 3 (7:10 pm):  Greens Smoothie - 2 cups kale (56 calories, 4 g protein, 0 g sugar, 2 g fiber), 1/2 cup blueberries (35 calories, 0.5 g protein, 6 g sugar, 2 g fiber), 1 serving frozen mango (90 calories, 1 g protein, 13g sugar, 2g fiber), 2/3 cup strawberries (50 calories, 1 g protein, 9 g sugar, 2g fiber)1 tspn cinnamon, 1 cup fat free Greek yogurt (120 calories, 20 g protein, 9g sugar), 1 medium banana (105 calories, 1.2 g protein, 14.4g sugar,  3g fiber), 1/2 cup cilantro, psyllium husk (6 g fiber), 1 scoop Mila (70 caloires, 3 g protein, 0g sugar, 5g fiber), water [526 calories, 30.7 g protein, 51.4 g sugar, 22 g fiber]

----> This is my greens smoothie that was supposed to be drank this morning, but I like to combine this with my post workout drink.   I was so out of it this morning, that I was not able to do my workout then, rather this evening instead. 

---->  I added more water today and it's a better consistency and tastes much better.  I also prefer not to drink 2 smoothies in a day and though it's not ideal to drink this in the evening, I did do it after a high intensity workout.  This smoothie seems to be making my headache go away.

----> 1 pitcher makes about 42 oz, depending upon how much water you add.  This was very filling.

Meal 4 (10:30 pm):  some sour cream & onion chips (unhealthy kind), popcorn with light butter (couldn't taste the butter), and a large blueberry muffin

---->  This was not on my eating plan and once I had a few potato chips, I actually got hungrier.  My kids were home and I was so excited and we we watching movies and eating this.  Another no-no.  I'm disappointed that I messed this day up by ending like this.  Didn't think to take a picture as this was mindless eating.

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EXERCISE (shoes on):  6:23 pm - 6:50 pm

Warmup (2 rounds):  4:07
- Pushups x 8
- Squats x 12
- Spiderman Climbs x 10 total
- Jumping Jacks x 20


HIIT Cardio Time:  16 min. of Jump Rope Intervals 30:10

Equipment Used:  Jump rope, GymBoss Interval Timer

Jump Rope Interval Circuit (6 Rounds)
- Feet Together Jump for 30 sec x 10 sec rest  ---> Reps:  28, 22, 21, 24, 21, 21
- Low Jump Rope Jack for 30 sec x 10 sec rest ---> Reps:  28, 17, 17, 17, 22, 25
- Alternating High Knee for 30 sec x 10 sec rest ---> Reps:  15, 19, 23, 24, 23, 19
- Alternating Step Skip for 30 sec x 10 sec rest  ---> Reps:  21, 21, 22, 16, 21, 22

Heartrates Per Round:
Round 1:  Max Heartrate = 145 bpm, Avg Heartrate = 131 bpm
Round 2:  Max Heartrate = 150 bpm, Avg Heartrate = 147 bpm
Round 3:  Max Heartrate = 156 bpm, Avg Heartrate = 149 bpm
Round 4:  Max Heartrate = 160 bpm, Avg Heartrate = 155 bpm
Round 5:  Max Heartrate = 159 bpm, Avg Heartrate = 155 bpm
Round 6:  Max Heartrate = 163 bpm, Avg Heartrate = 160 bpm (my shoelaces became untied)

Total Time:  20:20 (includes warmup, but not cooldown)
Calories Burned:  310
Max Heartrate: 163 bpm
Avg Heartrate:  144 bpm (includes warmup)

Zone 1 = 2:24, Zone 2 = 0:14, Zone 3 = 3:21, Zone 4 = 7:34, Zone 5 = 4:10 

Notes:  I did the jumping roping outside of my house in the driveway with a 3/4" thick rubber mat I purchased on Craig's List for $20.  It's a nice sized rubber mat of 6' x 4' or something like that.  What a deal.  It's pretty heavy.  I have to slide it out from the garage into the driveway, which it probably weighs 40-60 lbs.  The garage door is too low for me to jump rope in the garage.

This was challenging and after the first round, I was wondering if I could make it through the rest of the 5 rounds.  I compared these result to those of January when I was doing jump roping more regularly.  It wasn't too bad for not having done this in about 1.5 months or so.  I'm still a very slow jump roper, but I made a more concentrated effort to keep my knees bent to help absorb the shock some.

I don't think I could've done another round, though, so these 6 rounds of the 30:10 intervals was good.

Cooldown:  5 min. walking around

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I was sore from yesterday's workouts.  My entire abs, obliques, inner thighs (adductors), upper back, pecs (chest), triceps are sore.  It's not a bad sore and I'll probably be not sore in a couple days.  This might be the cause of my headache as I know I drank enough water yesterday and now have enough sleep.

Still need to stretch out my calves from the jump roping.