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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