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Wk 11, Day 1 - Monday, 12-May-2014

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WORSHIP SONG:

For All Of Us - Natalie Grant

5 GRATITUDES (Thank you, Heavenly Papa!):
  • Thank you God for my husband's interview with HDP.  May this be the job God has for him.
  • Thank you God for all the workouts I've done in the ZButt Series.
  • Thank you God for a very productive day.
  • Thank you God for new days where we can begin again.
  • Thank you God most of all, for the sacrifice You made on the Cross.
THOUGHTS:
  • Zuzka is starting a 4-Week Abs Series.  I will do that after this 4-Wk Butt Series.
  • I know I wrote a bunch of stuff, but I accidentally yesterday thought I was writing in Tuesday's blog entry and I wasn't, rather Monday's and it saved it and frankly I don't remember what I wrote, which today is now Wednesday.  Oh well.
    ACTIONS:
    • Probiotic & 2x krill oil - before breakfast
    • 3 tpsns Braggs raw, unfiltered apple cider vinegar in 8 oz water - before breakfast
    • My heart meds, hair supps, Multi-vitamins, cinnamon, Zn, Mg, Ca, selenium supp, Vit E - breakfast
    • Water
    • Did EFT for:  on some eating things
    • Ice pack on neck and back
    • TENS unit on upper back & neck
    LIFE TO DOs:
    • Wax - brows
    • Pick up mail - me
    • Replace Boostaroo
    • 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:
    • 11:15 pm - 5:00 am (5.75 hrs) - I don't feel too good but just woke up wide awake.
    FOOD JOURNAL:
    Breakfast (6:45 am) - arroz de fideo with eggs

    Lunch (12:45 pm) - homemade chicken fried steak with gravy and bacon potato salad (gold potatoes, roasted red pepper, bacon, red onion, hard boiled eggs, mayo, salt, pepper)

    Snack (4:30 pm) - Baja Freezee

    Dinner (7:00 pm) - a smaller piece (1/2 the size) of chicken fried steak with half the bacon potato salad, arroz de fideo

    Zuzka's 30 Day Butt Challenge:
    Wk 1:  all 5 workouts done
    Wk 2:  all 5 workouts done
    Wk 3:  all 5 workouts done

    Wk 4:
    • Monday - Lifted Butt Workout #10 - DONE!
    • Tuesday - Lifted Butt Workout #11 - 
    • Wednesday - Rest Day - 
    • Thursday - Lifted Butt Workout #2 - 
    • Friday - Lifted Butt Workout #5 - 
    • Saturday - Lifted Butt Workout #12 - 
    • Sunday - Rest Day - 
    EXERCISE 
    Workout Time = 6:16 am

    Warmup -  30 sec. each (video below)
    • March in Place
    • Squat + Alternating High Knee Pull
    • Walk Down Planks
    • Wide Flutter Kicks (on Back)
    • Crunch Jack
    • Push-up + Child's Pose
    • Windmill Turns
    • Downward Dog to Back Bow
    • Arm Cross Swing
    • Front Jack


    Zuzka ZButt Challenge #10 (video clips of exercises below)

    3 Rounds for TIME!
    • 10 1-Arm KB Swings (each arm)
    • 10 Skater Squats (each leg)
    • 10 1-Arm KB Swings (each arm)
    • 10 Burpees w/Dual Back Leg Extension
    • 10 1-Arm KB Swings (each arm)
    • 10 Jump Lunge Toe-Touch
    Cooldown - yoga mat, softball, foam roller

    Warmup:  Time = 9:05, Max HR = 115 bpm, Avg HR = 99 bpm
    Round 1:  Time = 5:53, Max HR = 150 bpm, Avg HR = 128 bpm
    Round 2:  Time = 4:52, Max HR = 158 bpm, Avg HR = 150 bpm
    Round 3:  Time = 5:28, Max HR = 157 bpm, Avg HR = 153 bpm
    Cooldown:  Time = 11:14, Max HR = 154 bpm, Avg HR = 114 bpm

    Zone 1 = 1:42, Zone 2 = 0:36, Zone 3 = 2:40, Zone 4 = 8:02, Zone 5 = 3:24


    Total Time = 36:33
    Max HR = 158 bpm
    Avg HR = 123 bpm
    Total Calories = 397

    Notes:  Great workout.

    1-Arm Kettlebell Swing
    video

    Skater Squats
    video

    Burpees with Back Leg Extension
    video

    Jump Lunge Toe-Touch
    video

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