Workout - Mon, 31-Oct-2011 (1 Min. Exercises, 2 Min. Walk Intervals)

Need to really get back on track with my eating and do what my body wants for me to drop bodyfat and feel better.  I'm feeling so chunky and icky.


SLEEP:  12:00 am - 6:30 am - Relatively good sleep.  Probably wished I would've gone to bed at least an hr earlier to get more sleep.

Nap:  10:30 am - 11:15 am - Planned to take a longer nap, but just wasn't sleepy anymore.


EATING TIMES:

Meal 1 (7:15 am):  3 scrambled eggs with olive oil, ground black pepper & sea salt

Meal 2 (9:30 am):  fat free Greek yogurt (1 serving), 1 cup blueberries, 1 serving mango, 3 cups organic baby spinach, a scoop of Mila, some phyllium husk, cinnamon, 1 scoop greens powder, water - after workout

Meal 3 (12:45 pm):  1 bowl of homemade chicken chili w/shredded cheddar cheese & fat free sour cream (there is brown rice in the chili)

Meal 4 (4:15 pm):  1 oz raw walnuts

Meal 5 (6:15 pm):  romaine lettuce, tuna white bean salad (no mayo but with red wine vinegar)

WORKOUT:  8:13 am - 9:08 am

Warmup/Walk Hills:  12:00 (Max HR = 114 bpm, Avg HR = 103 bpm)

• High Knee Jog (Max HR = 114 bpm, Avg HR = 109 bpm)
• Walk - 2:00 (Max HR = 113 bpm, Avg HR = 107 bpm)
• Incline Pushup (Hands on Bench) - 28 reps (Max HR = 102 bpm, Avg HR = 99 bpm)
• Walk - 2:00 (Max HR = 105 bpm, Avg HR = 102 bpm)
• Alternating High Cross Toe Touches - 38 reps (Max HR = 111 bpm, Avg HR = 106 bpm)
• Walk - 2:00 (Max HR = 111 bpm, Avg HR = 106 bpm)
• Sumo Squats - 24 reps (Max HR = 123 bpm, Avg HR = 113 bpm)
• Walk - 2:00 (Max HR = 124 bpm, Avg HR = 116 bpm)
• Alternating Step Ups to Bench - 18 reps (Max HR = 124 bpm, Avg HR = 118 bpm)
• Walk - 2:00 (Max HR = 125 bpm, Avg HR = 118 bpm)
• Alernating Reverse Lunge - 24 reps (Max HR = 121 bpm, Avg HR = 114 bpm)
• Walk - 2:00 (Max HR = 125 bpm, Avg HR = 119 bpm)
• Squat Jacks - 25 reps (Max HR = 132 bpm, Avg HR = 121 bpm)
• Walk - 2:00 (Max HR = 133 bpm, Avg HR = 125 bpm)
• Uneven Squats (1 Leg on Bench) - 13 reps/side (Max HR = 125 bpm, Avg HR = 116 bpm)
• Walk - 2:00 (Max HR = 125 bpm, Avg HR = 119 bpm)
• Lizard - 22 reps (Max HR = 123 bpm, Avg HR = 119 bpm)
• Walk - 2:00 (Max HR = 125 bpm, Avg HR = 121 bpm)
• Side-to-Side Jumps - 115 reps (Max HR = 137 bpm, Avg HR = 127 bpm)
• Walk - 2:00 (Max HR = 137 bpm, Avg HR = 131 bpm)

Cooldown/Stretch - 12:00  (Max HR = 126 bpm, Avg HR = 114 bpm)

Total Time:  54:37
Calories Burned:  534
Max Heartrate:  137 bpm
Avg Heartrate:  112 bpm 

Notes:  I thought about doing more hills today, but didn't.  Only for warmups did I do some small hills.  Basically I walked the width of the soccer fields all the way up the small hills on both sides and I did this 2-3x.  Otherwise, it was just regular walking.  This was a good workout.  Not super strenuous, but I can see there is a gradual ramp in my heartrate, which is excellent.  Since I haven't been working out regularly, it's good to not go overboard.

Doing 10 interval sets is really good.  There was a good mix of different exrcises and I don't think I repeated anything from the last workout in terms of 1 min. exercises.  My body has great muscle memory, so I need to do different stuff each time.  Last week I was so off in my sleep that other than taking some walks with my niece and all the running around I did, there wasn't much working out.

Oops, I forgot, I did do a workout that was intermittent and lasted for 2-3 hrs.  While I was xeroxing off stuff for a teacher and had to be at the copier for a long time (about 4 hrs or more), I was able to get in at least a couple hundred BW squats, reverse lunges, calf raises, side leg lifts - so a good leg workout and good multi-tasking on my part.