Wonderful Wednesday...

Today was amazing! I worked hard and I feel great!! It was snowing today so my first instinct was to curl up and read a book, instead I made the most of this day and really pushed it! My weight training was awesome! I did all of my lifting in a circuit format which is very fast paced, moving from one set to another, working opposite muscle groups in each set. It really makes for a great burn in every way! My heart rate was consistently high throughout the entire workout and I can tell you as I type this that my arms are feeling this workout for sure!!

I miss working out with P90X but I enjoy making up these fun ST workouts!! I write out before hand what it is that I want to do then keep the sheet close by so that if I need to add changes I can do so. Sometimes I do more than planned and other days I can not lift as much as I wanted. Regardless, it is a set format in which I can easily follow and quickly from one set to another. I also line up my DBs so that I can transition from one move to another quickly. Again, the goal is to keep your HR up as you lift. Trust me - it works!!

Workout 1 - 32 min run with intervals,warm up 4.0 mph/2% incline to a high speed of 8.0 mph.

Total time - 32 mins
Calories Burned - 339
AHR - 152/79% MHR- 210/109%*
*HRM must have gone crazy for a second, or I was really working it at 8.0 mph :)

Workout 2 - Full body ST circuit with treadmill intervals. Warm up - Cathe Butts and Guts warm up with treadmill walk - 10 mins.

Chest and Tricep circuit - repeat for a total of 2 sets

Wide fly military push up -10 reps
Laying down tricep extensions - 15 reps with 17 lb DBs
DB flys - 15 reps with 17 lb DBs
Close grip military push ups - 10 reps
DB press - 15 reps with 17 lb DBs
Laying down tricep extensions - 15 reps with 17 DBs
Wide fly military push ups - 10 reps
DB flys - 15 reps with 17 lb DBs
DB press - 15 reps with 17 lb DBs
Close grip military push ups - 10 reps
Bench Dips - 15 reps

Rest for about 1-2 mins, then repeat entire set again! When done with the second set, get on tread for a 2 min interval - 3.7 mph @15% incline.

Bicep and Shoulder circuit - repeat for a total of 2 sets

Squat with bicep curl - 15 reps with 17 lb DBs
Squat with shoulder press - 15 reps with 17 lb DBs
Alternating hammer curls - 40 reps with 17 lb DBs
Two arm front shoulder raise - 10 reps with 17 lb DBs
Two arm side shoulder raise - 10 reps with 17 lb DBs
Standard bicep 21's - 21 reps with 17 lb DBs
Alternating standing shoulder press - 20 reps with 17 lb DBs

Rest for about 1-2 mins, then repeat entire set again!

Back and Glut circuit - repeat for a total of 2 sets

One arm DB rows - 12 reps for each arm with one 35 lb DB
One arm horizontal body chops with resistance band - 20 chops for each side
V glut squeezes on balance ball - 20 reps
Supermans - 20 reps
One arm DB rows - 12 reps for each arm with one 35 lb DB
Firehydrants - 50 reps for each leg

Rest for about 1-2 mins, then repeat entire set again! When finished with the second set get on tread for a cool down and interval set.

2 mins at 3.7 mph and 15% incline
2 mins at 3.7 mph and 10% incline
2 mins at 3.7 mph and 5% incline
2 mins at 3.7 mph and 0% incline and then stretch.

Total time - 77:04 mins
Calories burned - 789
AHR - 150/78% MHR - 179/93%
Pushups - 80 reps

Totals for the day -
Time - 109 mins
Calories burned - 1,128

Daily Intake - 11/5 -
Calories Consumed - 1,928
Protein - 32%
Fat - 18%
Carbs - 50%

Meal 1 - 5 egg whites scrambled with 3.5 oz of Chicken breast and 1/2 cup of brown rice. 2 cups of black and chi tea.

Meal 2 - 1/2 cup of oat mixture, 1/2 apple. 1/2 cup of low fat yogurt and 2 tbsp of ground flax seeds.

Meal 3 - 1/2 cup of homemade Plov - (brown rice, zucchini, carrots, onions, bell pepper, mushrooms and chicken breast grilled with garlic, olive oil and plov seasoning.) 1 tomato and 1 cucumber with 1 tbsp of Newmans light dressing. 1/2 apple with 1 tsp. of almond butter.

Meal 4 - 1/2 cup of frozen strawberries with 1 scoop of protein powder, 1 cup of milk.

Meal 5 - 1 cup of Plov and 1/2 cup of frozen strawberries. 1 scoop of protein powder and water.

Meal 6 - 1/2 cup of oat mixture, 1/2 cup of low fat yogurt and 1/2 apple.