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AA2 Week 5, Day 1 - Mon, 11-Apr-2011

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SMARTER GOAL - Get my workout done and listen to my body

I was going to up the weights some, but my body was feeling really shaky and thought it was better to go with a managable weight.  I got a great workout and my heartrate turned out a bit higher than I wanted, but since I took a week off, this is probably the reason why.  I expect next week if I do the same workout, my heartrates will be about 10 bpm less for everything.

SLEEP RECEIVED:  12:45 pm - 6:00 am (5.25 hrs) ---->  More dreams.  Couldn't fall asleep, and woke up way too early.

WATER CONSUMED (Goal is 100 oz):
Drank 22 oz by 8:30 am
Drank 22 oz by 10:30 pm (44 oz total)
Drank 22 oz by 2:15 pm (66 oz total)
Drank 22 oz by 5:00 pm (88 oz total)
Drank 16 oz by 7:30 pm (104 oz total)

MEALS EATEN:  P Day
Meal 1 (8:30 am):  3 organic scrambled eggs, black peper, grapeseed oil

----> Still hungry
Meal 2 (9:15 am):  a bunch of little mini beef tacos

----> Well there goes my P day.

Meal 3 (2:15 pm):  Greens Smoothie - kale, blueberries, mango, Mila, psyllium husk, fat freek Greek yogurt, cinnamon, a banana, water

----> I don't drink the greens smoothie unless I do a workout, so I missed drinking this for a week and miss it.  Yummy.  Savoring every sip.

Meal 4 (5:45 pm):  1.5 cups of basmati rice, broccoli, organic corn (yeah, I know), beef sausage (probably not the best choice in beef), dried herbs

----> Well, this really wasn't a P Day at all, with the rice & the mini-tacos.  This was a quick meal as I threw everything in the rice cooker to cook, and worked on stuff with my kids for their school.  It is what it is.


EXERCISE (shoes on):  1:36 pm - 2:10 pm

Warmup (2 rounds):  3:22
- Pushups x 8
- Squats x 12
- Spiderman Climbs x 10 total
- Jumping Jacks x 20

Weight BasedDB Intervals - Weeks 5/6 - #1
- Upside Down BOSU DB Squat Press x 10 lbs x 12 reps  ---> 10 lbs was the right weight on this.  I wish I had 2 BOSU's but I'm not going to buy 2 as my room is looking so cluttered.  When I started this last fall, I was at 5 lbs, so this is a good increase.

- DB Reverse Lunge with Bicep Curl w/Front Foot on Foam Roller x 12 lbs x 6 reps/arm  ---> This was the most challenging exercise to balance the front foot on the foam roller while lunging back.  I probably could've gone to 15 lbs, but it was a challenge to balance and I wanted to have good controlled form.

- Upside Down BOSU DB Squat with Bent Over Row x 12 lbs x 12 reps  ----> I probably could've gone to 15 lbs here, but I was real shaky on the upside/down bosu, which I normally would not be with 2 feet.

DB Renegade Row w/Hand on Foam Roller x 12 lbs x 12 reps/side  ----> I could really feel my core engaging here and it was a challenge to stay with one arm on the foam roller and do the row, while also keeping my abs tight and my body in good plank position.

Rounds Completed = 3.5
Round 1 = 5:53, Round 2 = 6:03, Round 3 = 5:30, Round 4 = 2:46 (only 1st 2 exercises)

Heartrates Per Round:
Round 1:  Max Heartrate = 122 bpm, Avg Heartrate = 116 bpm
Round 2:  Max Heartrate = 128 bpm, Avg Heartrate = 122 bpm
Round 3:  Max Heartrate = 139 bpm, Avg Heartrate = 130 bpm
Round 4:  Max Heartrate = 139 bpm, Avg Heartrate = 134 bpm

Total Time:  23:35
Calories Burned:  266
Max Heartrate:  139 bpm
Avg Heartrate:   122 bpm 

Zone 1 = 7:44, Zone 2 = 4:14

Couplet Finisher for 5 min. - #1
Pushups:  R1 = 26 reps, R2 = 15 reps, R3 = 10 reps, R4 = 10 reps, R5 = 5 reps
Squat Jumps:  R1 = 47 reps, R2 = 28 reps, R3 = 21 reps, R4 = 17 reps


R1 = 1:50, R2 = 1:11, R3 = 0:58, R4 = 0:53, R5 = 0:27

Heartrates Per Round:
Round 1:  Max Heartrate = 143 bpm, Avg Heartrate = 134 bpm
Round 2:  Max Heartrate = 146 bpm, Avg Heartrate = 143 bpm
Round 3:  Max Heartrate = 146 bpm, Avg Heartrate = 144 bpm
Round 4:  Max Heartrate = 146 bpm, Avg Heartrate = 145 bpm
Round 5:  Max Heartrate = 146 bpm, Avg Heartrate = 144 bpm

Total Time:  5:02
Calories Burned:  81
Max Heartrate:  146 bpm
Avg Heartrate:   140 bpm


Zone 1 = 0:00, Zone 2 = 0:52, Zone 3 = 4:10

Notes:  This time I remembered the coupler the first time.  In AA1, I didn't see it but it was there in Scott's plan.  However, I redid the WHOLE workout later in the afternoon, meaning the weight-based workout.  I am not doing that today.

The weight-based DB interval workout was very challenging when you add all those instability aspects in there.  My hand is shaking as I type this, or it could be my blood sugar is low.  I did make a greens protein smoothie and drinking it as I type.  It felt good to workout today.

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