Summer Wk 1, Day 5 - Thurs, 10-Jun-2011

SMARTER GOAL:  Eat only fruit on an empty stomach and for my first meal.
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SLEEP:    12:15 am - 9:30 am (8.75 hrs) ----> Woke up at 7 am and was up for maybe 1/2 hr before falling asleep again.  Weird dreams.
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FOODS EATEN:
Meal 1 (10:00 am):  a large apple

Meal 2 (12:15 pm):  3 whole chicken wings 
Meal 3 (3:30 pm):  Greens smoothie - organic baby spinach, banana, a scoop Mila, psyllium husk, cinnamon, strawberries, blueberries, no fat plain Greek yogurt, mango, water, cilantro
Meal 4 (6:30 pm):   a bowl of bean and beef chili (homemade - ground sirloin, chunks of beef steak diced, seasonings, tomotoes (sauce, diced, & paste), pinto & black beans, red/yellow/orange peppers sliced, low sodium chicken broth, water with shredded cheddar & mozarella cheese                                        

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EXERCISE (shoes on):  1:33 pm - 2:45 pm

Warmup (2 rounds):  3:11                                                                   
- Pushups x 8
- Squats x 12
- Spiderman Climbs x 10 total
- Jumping Jacks x 20

Scott's July 4th Challenge - Workout #3

Set the Table:  max reps in 1 min .
a.  Squat Jumps x 1 min. = 39 reps
b.  DB Squat Press x 10 lb DBs x 1 min. = 24 reps
c.  Squat Thrusts x 1 min. = 11 reps
Do as many rounds of the following routine in 30 min.

Serve It Up:
1.  Run for 30 secs
2.  Pushups x 10 reps
3. Walking Lunges w/Rotation x 10 lbs x 15 reps
4.  Jump Rope x 200 reps
5.  Set the Table
     a.  # Squats Jumps f/Test = 39 reps
     b. # DBs Squat Presses f/Test = 24 reps
     c.  # Squat Thrusts f/Test = 11 reps
    
Total Rounds:  6.40 (Finished through Exercise #2 in 8th round)

Times Per Round:
R1 = 4:55, R2 = 4:59, R3 = 4:41, R4 = 4:51, R5 = 4:41, R6 = 4:56, R7 = 0:48

Heartrates Per Round:
Round 1:  Max Heartrate = 136 bpm, Avg Heartrate = 138 bpm
Round 2:  Max Heartrate = 137 bpm, Avg Heartrate = 130 bpm
Round 3:  Max Heartrate = 140 bpm, Avg Heartrate = 136 bpm
Round 4:  Max Heartrate = 145 bpm, Avg Heartrate = 139 bpm
Round 5:  Max Heartrate = 149 bpm, Avg Heartrate = 142 bpm
Round 6:  Max Heartrate = 149 bpm, Avg Heartrate = 141 bpm
Round 7:  Max Heartrate = 146 bpm, Avg Heartrate = 144 bpm

Total Time:  37:27 (includes warmup, but not cooldown)
Calories Burned:  486
Max Heartrate:  149 bpm
Avg Heartrate:  136 bpm

Zone 1 = 6:19, Zone 2 = 9:42, Zone 3 = 12:01, Zone 4 = 1:28

Notes:  Good workout, but that was a LONG 30 min.          
I reduced my daughter's time down to as many rounds in 20 min.

Total Rounds:  2.79 (Finished through Exercise #4 in 3rd round)

Set the Table:  max reps in 1 min .
a.  Squat Jumps x 1 min. = 29 reps
b.  DB Squat Press x 2# Sandbags x 1 min. = 23 reps
c.  Squat Thrusts x 1 min. = 10 reps
Do as many rounds of the following routine in 20 min.

Serve It Up:
1.  Run for 30 secs
2. Pushups x 10 reps
3. Stationary Lunges x 15 reps
4.  Jump Rope x 200 reps
5.  Set the Table
     a.  # Squats Jumps f/Test = 29 reps
     b. # DBs Squat Presses f/Test = 23 reps
     c.  # Squat Thrusts f/Test = 10 reps

Times Per Round:
R1 = 5:14, R2 = 7:11, R3 = 7:35

Notes:  My daughter's left foot started hurting during the 2nd round.  I had her continue, but she was in so much pain, that I had her stop.  She did complete her 20 min. about.  I worked on trigger points in both her feet, calves and ankles. Lots of tightness.  She was crying because it hurt so much, but as I write this now, after 45 min. later and icing down those areas, she seems much, much better.  I also had her use the foam rollers on both calves.  It might take 2+ weeks to work through the tightness in her calves.  I'm proud of her.  This is the 3rd workout she's done.  What a trooper.