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Wk 8, Day 4 - Thursday, 24-Apr-2014

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WORSHIP SONG:

Rise - Shawn McDonald

5 GRATITUDES (Thank you, Heavenly Papa!):
  • Thank you God for completing today's workout, #3 this week.
  • Thank you God for leftovers.  Makes it easier to have a meal.
  • Thank you God I got all of my subcon work done today and it was good.
  • Thank you God for Costco.
  • Thank you God for calmness.
THOUGHTS:
  • I have no real thoughts today outside of that I'm glad I got my workout done!  Feeling good there and not very sore.
ACTIONS:
  • Probiotic & krill oil - before breakfast
  • 3 tpsns Braggs raw, unfiltered apple cider vinegar in 8 oz water - before breakfast
  • Hibiscus & green tea with honey, turmeric, ginger - did not do
  • My heart meds, hair supps, Multi-vitamins, cinnamon, Zn, Mg, Ca, selenium supp, Vit E - breakfast
  • Water
  • Did EFT for:  nothing
LIFE TO DOs:
  • Return DVDs to Perry.
  • Renew materials online for Perry.
  • Wash the Focus
  • Get chicken patties, potstickers
  • Replace Boostaroo
  • Take laptop into Softque.
  • Update driver's license for my husband
  • Update my husband's ss card at the ss administration office in downtown Phx  
  • Make photo album for husband's mom & kids' Grandma M
  • Upload videos to YT for kids for karate. - Loaded this to the wrong YT account.
  • I need to get an estimate on the repairs and fax to them this week. 
  • Resolve format issues with some MP3s to my iPod.
  • Continue with job search.
  • File paperwork in crate.
  • Explorer Things To Fix List - rear 3rd brake light (whole assembly $120 + labor), passenger side powered mirror ($31 from eBay + labor), passenger front seat powered windows ($120-200 total), left rear tail light ($35 from eBay + labor), rear windshield wiper ($20 from eBay + labor), front hood strut mechanism, rear driver's side door fixing it ($200)
SLEEP:
  • 9:30 pm - 5:30 am (7.5 hrs) - woke up 2-3 times because my husband stayed up really like, like after 3:30 am.  The light and period movement or something interrupts my sleep, but each time I was able to go back to sleep.
FOOD JOURNAL:
Breakfast  (6:30 am) - 2 BBQ pork buns (homemade)

Post Workout Smoothie (10:15 am) - watermelon, frozen pineapple, kale, swiss chard, ice, water, cinnamon, 1 tbspn natural peanut butter, 1/2 scoop ground flaxseed, 2 scoops whey protein, 1 medium banana

Lunch (1:00 pm) - some BBQ spare ribs, pea salad, potato salad

Dinner (6:00-7:15 pm) -had some chocolate & vanilla yogurt and 2 pork street tacos


Zuzka's 30 Day Butt Challenge:
Wk 1:
  • Monday - Lifted Butt Workout #1 - DONE!
  • Tuesday - Lifted Butt Workout #2 - DONE!
  • Wednesday - Rest Day - DONE!
  • Thursday - ZWOW #93 - DONE!
  • Friday - ZShred #5
  • Saturday - Lifted Butt Workout #3
EXERCISE 
Workout Time = 8:43 am

Warmup -  25 sec. each (video below)
  • Boxer Shuffle
  • Double Twist + Opposite Knee
  • Butt Kickers
  • Squat + Stretch
  • Fly Jack
  • Toe Touch & Reach
  • Toe Touch Kicks
  • Walk Down + Cobra
  • Jumping Jacks
  • Lunge & Reach



Zuzka ZWOW #93 (no video)

2 Rounds for Time
  • 20 Jump Lunges (or Alternating Reverse Lunges)
  • 30 Seconds of Prone Flutter Kicks
  • 20 Jump Lunges  (or Alternating Reverse Lunges)
  • 30 Seconds of Bicycle Crunches
  • 20 Jump Lunges (or Alternating Reverse Lunges)
  • 20 V-Ups
  • 20 Jump Lunges (or Alternating Reverse Lunges)
  • 20 Forearm Plank Leg Lifts
  • 20 Jump Lunges (or Alternating Reverse Lunges)
  • 20 Crunch Up and Butt Lifts
Cooldown - yoga mat, softball

Warmup:  Time = 5:07, Max HR = 124 bpm, Avg HR = 115 bpm
Round 1:  Time = 9:55 Max HR = 138 bpm, Avg HR = 119 bpm
Round 2:  Time = 10:33 Max HR = 146 bpm, Avg HR = 128 bpm
Cooldown:  Time = 8:44, Max HR = 124 bpm, Avg HR = 115 bpm

Zone 1 = 9:55, Zone 2 = 7:48, Zone 3 = 4:02, Zone 4 = 1:53, Zone 5 = 0:00


Round 1 = 9:55
Round 2 = 10:33

Total Time = 34:23
Max HR = 146 bpm
Avg HR = 125 bpm
Total Calories = 388

Notes:  I am disappointed my heartrate didn't get up very high, but very happy I was able to complete the workout.  I knew that I wouldn't be able to do all the jump lunges in good form, so when I got tired, I would switch to doing alternating reverse lunges (it's the jumping lunges without the jump).  This dropped my heartrate.  Also, doing the ab exercises also lowered my heartrate a lot.

But, the fact that I didn't think I could really complete the workout and that I did, I am super happy.  I haven't had 3 intense workouts in a 7 day period in awhile, so this felt good.  I actually feel pretty good right now.  My husband is still sleeping and I kept the video sound on the laptop fairly low so he wouldn't be bothered by it.

Alternating Jump Lunges:
video

Prone Flutter Kicks:
video


Bicycle Crunches:
video

V-Ups:
video

Forearm Plank Leg Lifts:
video

Sit Up & Butt Lift (Reverse Crunch - Straight Legs Up):
video

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