Workout completed! Victory! Kept to a P Day!! Victory here, too! Praise God!
SLEEP RECEIVED: 11:00 pm - 7:00 am (8 hrs) ----> I had iTunes & Brad Yates playing throughout the night but it got to loud and kept waking me up, so finally at 4:30 am, I turned it off. So, between 11 pm - 4:30 am, it was intermittent sleep. It was solid sleep once I turned this off. Need to remember to not have anything on to listen to when I'm sleeping, as this disturbs my sleep.
MINDSET: Feeling a bit tired. Sick of my ex not respecting boundaries and doesn't act like a reasonable adult. Very frustrating and this drains my energy.
MEALS EATEN: P Day (3rd Day in a Row)
Meal 1 (10:00 am): 3 organic eggs, cilantro, zucchini, beef chorizo (red pepper, oregano, cumin, garlic, sea salt, ground sirloin, chili pepper, apple cider vinegar)
-----> I was so incredibly hungry, so I had the extra egg. Still hungry. Also, I had to fast to get blood testing this morning and since I didn't know that it would've saved me some time to go online and schedule an appointment with my blood test, this took extra long. Feel so famished.
Meal 2 (1:15-2:30 pm): Greens Protein Smoothie - 1/3 bunch red chard, 1/2 bunch cilantro, 1 scoop Mila, 1 cup fat free Greek yogurt, 1/2 serving frozen mango, about 1 frozen banana, 1/2 cup blueberries, 3 strawberries, water, psyllium husk, cinnamon
----> My lower lip is still hurting, so drinking smoothies or eating certain things hurts. This took a long time to consume.
Meal 3 (5:15 pm): 1 oz raw almonds
----> I was so hungry. Took my kids to Pizza Hut to use their reading certificates (4 of them) that entitled them to 4 personal 1-item pizzas. They also had an appetizer and I was very hungry, but I resisted eating anything. Well, I had 2 pepperoni slices, but that's it. That counts. But, I did not eat any fried cheese sticks or any pizza. Victory!
Meal 4 (7:00 pm): a cup of homemade healthy sloppy joe over 2 handfuls of alfalfa sprouts
----> I really chowed this down really quickly. My lower lip was still hurting due to the tomato sauce stinging it, but I toughed it through. Still hungry, but going to see how I feel in a half an hour and drink more water.
EXERCISE (shoes on): 12:27 pm - 12:55 m
Warmup (2 rounds): 2:48
- Pushups x 8
- Squats x 12
- Spiderman Climbs x 10 total
- Jumping Jacks x 20
Weight Based Interval Workout - Weeks 7 - #2
- Spiderman Climbs with Push Ups on Upside Down Bosu x 15 pushups ----> Increased the reps from 12 to 15. Added the Bosu. I did Spiderman Climbs on Both Sides before 1 pushup. These felt good.
- DB Squat With Rotational Overhead Press on Upside Down Bosu x 10 lbs x 8 reps/side---> Increased the reps from 6 reps/side to 8. Added the Bosu. A heavy medicine ball (like 20 lbs) would've probably worked my obliques more here, but these were alright. 10 lbs was the right weight for th DB set.
- Bodyweight Rows Wide Grip on Bosu x 25 reps ---> Added the Bosu. I really focused on squeezing my lats.
- DB Reverse Lunge to Angled Side Raise Lunge to Bosu x 10 lbs x 8 reps/leg ---> Lunged back to Bosu. Increased the reps from 6 to 8 reps/leg. Since I didn't want to move the Bosu from where had it for the BW Rows, I was in the aisle of the bathroom and I did not have enough space to raise the side raises straight out so I had to angle my arms, so they were 1/2 front and 1/2 side raises. Could really feel the hams engaging a lot.
Rounds Completed: 3
R1 = 7:00, R2 = 7:06, R3 = 7:16
Heartrates Per Round:
Round 1: Max Heartrate = 123 bpm, Avg Heartrate = 113 bpm
Round 2: Max Heartrate = 134 bpm, Avg Heartrate = 124 bpm
Round 3: Max Heartrate = 141 bpm, Avg Heartrate = 131 bpm
Total Time: 24:12 (includes warmup, but not cooldown)
Calories Burned: 273
Max Heartrate: 141 bpm
Avg Heartrate: 121 bpm
Zone 1 = 7:40, Zone 2 = 3:44, Zone 3 = 0:22
Note: I compared what I did in AA1. Last time I did 4 rounds, but with fewer reps for all the exercises as Scott has outlined to do, and did not add greater instability. All-in-all, I'm happy with the results I got this workout. My heartrates are a little higher than they were before.
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