Monday, April 20, 2009

ChaLean Extreme - Week 11 - Monday

Lean Circuit 3 - 1 set of 12 (or at least 10) to failure of the following:

squat w/ cross-body chop (+1 set of 3 squats, super slow) [20 lb dumbbell, a pair for the breakdown set]
reverse lunge w/ Arnold press(+1 set of 3 presses, super slow) [15 lb dumbbell]
chest fly w/ hip lift (+1 set of 3 hip lifts, super slow) [15 lb dumbbells]
kneeling overhead press w/ center crunch (+1 set of 3 presses, super slow) [15 lb dumbbells]
push up w/ side plank (+1 set of 3 push ups, super slow) [12 on toes, 3 breakdown on knees]
dead lift w/ frontal press (+1 set of 3 presses, super slow) [15 lb dumbbells]
traveling push ups (+1 set of 3 triceps push ups, super slow) [7 on toes, 3 on knees, 3 breakdown on knees]
chest fly w/ abduction (+1 set of 3 flies, super slow) [15 lb dumbbells]
Army crawl (+1 set of 3 planks w/ leg lifts per leg, super slow)

I managed to increase most of my weights this week!

And holy crap! My husband was looking at my dumbbells and told be that because one set of handles is solid and the other is hollow, the 10s and the 15s are probably about the same weight, once you factor in the weight of the handles. Sure enough, when we weighed them, the 10s weigh 14 pounds and the 15s weigh 16 pounds. So, I'm stronger than I think LOL

I wanted to do a little bit more exercise today, and didn't think I'd get a chance to walk, and I couldn't use the regular DVD player (because I absolutely had to listen to the radio this morning and I can't do both!), so I did my first Bodyweight 100. You may remember my obsession a few months ago with the Spartan 300 workouts, especially after Craig Ballantyne posted his video of the circuit. It's a workout the actors of the movie 300 did near the end of their training, and it's pretty hardcore. Anyway, I've decided that I will do one, eventually, but I'll have to build up to it. I spent days researching and making copies of the various versions, and today, I did my very first. It was just 100 reps:

5 bodyweight rows
15 bodyweight squats
5 pushups (on the toes)
50 jumping jacks
10 mountain climbers
5 lunges (per leg)
5 bodyweight rows

You do these with no rest in between exercises. I completed it in 2m47s. I probably could have done it quicker, but I had to keep checking my list to see what was next. I expect the time to get better once I memorize the list. I'm not going to bother logging these in my fitness tracker, but I'll make a note whenever I do one. I'm going to shoot for once a week. I really wanted to tack on a jump rope tabata but I couldn't concentrate on my timer and put 100% effort into it. Again, since I had to have the morning radio show on (it was Ass Masters day - all they do is fart to see who can go the longest - yes, I'm classy like that), I couldn't have my mp3 player (which has my tabata track) plugged in. Maybe Wednesday!

By the end of the day, my body felt like it smacked the pavement from 30 feet. I think I'm really going to ache tomorrow.

My schedule is wonky this week because my husband's truck is out of commission and I have to take him to work, so there's not time to workout before I take my son to school. The upside of that is that I can actually do a little extra with my workouts, and I really need to kick things up a notch because I would LOVE to lose the last 21 pounds before the wedding we're attending in September.

6:30 AM - coffee w/ half-and-half & Splenda

7:10 AM - apple & yogurt; I desperately need to go grocery shopping! I haven't been out of cottage cheese in the longest time.

9:45 AM - homemade protein granola bar; There was 1.5 bars left and I just finished the batch off. I was hungry!

12:15 PM - tomato, onion & green pepper omelet w/ turkey bacon and cheese sandwich; Yes, I made it a sandwich. And it was good.

2:30 PM - baby carrots & mozzarella string cheese

5:15 PM - roast & broccoli w/ sweet onion vinaigrette

7:45 PM - ice cream & almonds; I limited myself to 1 serving.

Calories - 1833
Carbs - 187 (30 fiber)
Protein - 114
Fat - 74
C/P/F Ratio - 40/24.4/35.7


Sara said...

Woah baby! That's crazy you were lifting lots more than you thought! What a cool surprise!

Hayley said...

You really are one tough cookie!! That's awesome about the weights and the tabata stuff (i've never heard of it?) I am laughing over the fart stuff on the radio. I'm such a kid...even the word "fart" cracks me up. I go crazy if I get near running out of cottage cheese. One time I almost panicked and then I discovered another tub at the back of the fridge..LOL...

Becky said...

Tabatas are 4 minute HIITs. You do 20 seconds of all out effort, 10 seconds of rest. Do this eight times.