My "Kick Butt" Training Journal

[Kickboxing Chic]

I got my BodyBlog set-up and starting in May I will be tracking my daily training and eating regimin. I could care less if anyone reads it, but knowing that it is out there for the whole world to see, keeps me accountable to it.

Today's Workout (@ home in my garage):
I was pretty tired today. I haven't slept too well for the past week and it has finally caught up to me. Plus, I was sore from teaching Kickboxing yesterday. So I just told myself... "Do what you can". My left shoulder joint felt really strained so I only did 2x through instead of my planned 3x.

Cardio:
HIIT on my elliptical - 5 min WU, 1 min of work/15 sec rest intervals for 20 mins

Strength Training:
Shoulder Circuit - 2x through, 10-12 reps per exercise
1. DB side raises w/ a twist at the top so palms face behind me
2. Single-arm shoulder press
3. DB side raises starting with hands behind legs (this adds an interesting change to your standard side raise)
4. Rear delt raises w/ DBs (i.e. reverse flys)
5. DB front raises starting at shoulder height then lift up from there (NOT a beginner move; you really need to training yourselft to control the move so you don't hurt your shoulder or back)

Today's Eats:
It seemed like I was hungry all day today! Not sure if my calorie in take was not high enough or what. If I was hungry I ate, but made good choices. I try to keep only good stuff at work so there are no other options.

Pre-workout - I was starving at 4:30am so had a 1/2 piece of Ezekiel toast w/ a thin layer of PNB. And the standard 1.5 cups of coffee with CoffeeMate Sugar Free creamer (I use a little less than the serving size on the bottle)

Post-workout/breakfast - 4 egg white omlette w/ veggies and a smidge of ff cheese, oatmeal (1/2 c. dry) with a 1/4 scoop of protein powder, 1 tbsp walnuts, and a few frozen berries (blue, black, and raspberries)

AM Snack (9:30am) - 3/4 c. cottage cheese w/ Equal and cinnemon (yum!), 1 small apple, 11 almonds

Lunch (11:45am) - Tuna spaghetti w/ 3/4 c. brown rice and steamed veggies (broccoli and asparagus)

Snack (2:45pm) - Sliced roasted turkey breast (as close to Thanksgiving turkey as you can get) and a very small yam w/ 1 tbsp sf syrup

Snack (3:45pm) - My snack at 2:45pm was very small and I was still hungry. All I had at work was oatmeal and protein powder. So I had half serving of oatmeal w/ 1/2 scoop of pp and about 2 tsp of PNB

Dinner (6:30pm) - Salad w/ chicken

Snack (8:00pm) - 1 serving of Kashi's Go Lean cereal and 1/2 c. soy milk

[just pushit]

looking good keep up the journal it is a great way to be held accountable
and try warming up your shoulders with a decent light weight it might help unless of course you have an injury( i do and use icy hot before a workout and it seems to help me some)

[Kickboxing Chic]

I've recently become intrigue by Craig Ballantyne's Turbulence Training program. I subscribe to some of his thinking and research findings, so I thought I'd fork out the 40 bucks for his Basic TT package. You basically get access to a bunch of e-books (pdf files that you can download/print). Once you pay, you will also learn that you get one month free subscription to his TT Members site. I mostly think the guy is a fitness marketing genius the way he has leverage the Internet. Anyway... I started his April 2007 workout called "Build Muscle @ Home". First of all, let me tell you, it takes a lot to challenge me and I'm very skeptical of new workout programs. If my clothes aren't soaked from sweat and my face red... it was a waste of my time. I did a leg workout today and OMG, my legs were still jello 2 hours after I finished. I don't ever recall being so sore off the bat... I fear what tomorrow morning will bring. I won't give you the full details of the workout b/c the stuff has a copyright.

Today's Workout (in my garage @ 5am):
SS #1 - Static lunges and plank on a stability ball (3 sets)
SS #2 - RDLs and Single leg lunges (aka Bulgarian split squats) (3 sets)
SS #3 - Reverse lunges and stability ball crunches w/ a medicine ball (3 sets)
Set #4 - DB calf raises
I know it doesn't sound like much but it is his rep and tempo count that get ya. I deviated from his plan a bit by doing a jump rope warm-up.

Today's Eats:
Pre-workout (4:30am) - My standard 1.5 cups of coffee w/ CoffeeMate Sugar-free Hazelnut creamer (I use about 1 tbsp in total so the calories are minimal). Oh and I also had a pinch of this trail mix that had peanuts, raisens, walnuts, and M&Ms; my small "pinch" was mainly raisens and peanuts.

Post-workout/Breakfast (6:30am) - My standard... egg white omlette w/ veggies and a smidge of ff cheese, and oatmeal (1/2 c. dry) w/ 1/2 scoop of vanilla protein power, 1 tbsp of walnuts, and a few berries. I swear I could live off this meal!

AM Snack (9:30am) - Protein shake (1/2 c. soy milk, 4 strawberries, 1/3 banana) and 1 piece of Ezekeil toast w/ 1 tbsp PNB

Lunch (12:30pm) - Halibut (baked with 1 tsp of teriyaki on it... it was so dry plain that I had to do something!), steamed veggies (broccoli, asparagus, and a few carrots), 1 cup cooked brown rice

PM Snack (3:30pm) - 1 can tuna w/roasted red pepper, celery, artichoke hearts and a little Italian dressing, and 1 c. of canteloup

Dinner (6:30pm) - Pork tenderloin, 1/2 c. brown rice, and steamed veggies (snap peas, carrots, and zucchini)

Evening Snack (8:00pm) - 1 cup cottage cheese/yogurt mixed w/ cinnemon and Equal, topped with 1/4 c. of Go Lean cereat... Yummy Dessert!

[Kickboxing Chic]

My legs are a "good" sore today after the Turbulence Training workout yesterday. By "good" I mean not too sore, but sore in my glutes, quads, and hamstrings... all around. So today, I didn't have a really planned workout. I just whailed on my punching bag for about 40-45 minutes, followed by some oblique work. You'll also notice that my daily menu is pretty consistent day-to-day... especially during the week. I should also mention that I drank almost 4 liters of H2O... which is pretty standard for me.

Today's Training Agenda:
1) Jump rope warm-up - about 5-7 minutes
2) Knocked my punching bag around for about 40-45 minutes (came up with a few new combinations for my Kickboxing class)
3) Oblique work - Oblique crunches on my stability ball x20/side, side plank crunch (hold a side plank position while doing an oblique crunch) x15/side, side plank for 45 seconds per side (this is tough after doing the side plank crunches), and bicycle while holding a 12 lb medicine ball

Today's Eats:
Pre-workout (4:30am) - My standard 1.5 cups of coffee w/ CoffeeMate Sugar-free Hazelnut creamer (I use about 1 tbsp in total so the calories are minimal).

Post-workout/Breakfast (6:30am) - My standard... egg white omlette w/ veggies (3 egg whites and 1 whole egg) and a smidge of ff cheese, and oatmeal (1/2 c. dry) w/ 1/2 scoop of vanilla protein power, 1 tbsp of walnuts, and a few berries.

AM Snack (9:30am) - Protein shake (1/2 c. soy milk, and 1/2 banana) and 1 piece of Ezekeil toast w/ 1 tbsp PNB

Lunch (12:30pm) - 1 cup cooked brown rice with ground beef (super lean - 4.5% fat), and steamed veggies (broccoli and green beans) w/ a lite sprinkle of ff cheese.

PM Snack (3:30pm) - 1 can tuna w/roasted red pepper, celery, artichoke hearts and a little Italian dressing, and a small apple

Dinner (6:30pm) - Salad w/ grilled chicken. On my salad I put: shredded carrots, 1 steamed beet, celery, tomato, few dried cranberries, 1 tbsp toasted pistachios (pistachios toasted are SOOO good), topped with 2 tbsp low-fat raspberry vinigarette (it was a big salad).

Evening Snack (8:00pm) - I cup cottage cheese/yogurt mix with cinnamon and Equal, and 1/3 cup Go Lean cereal on top.

Thanks for holding me accountable.

[Kickboxing Chic]

Today I did my second TT workout that focused on upper body, chest and back to be specific. I hadn't worked chest in a while, other than push-ups... a staple in my training, so it felt pretty good to feel the fatigue in my chest. Not so much in my back though. I seem to have a hard time feeling fatigued or getting (good) muscle soreness when I work my back. Anyway... another training session down and tomorrow I get to go to the gym!! Fridays are my mornings to hit the 'real' gym and my husband has morning kid duty. I always look forward to Fridays

Today's Training:
Cardio - 1-2-3-3-2-1 HIIT interval on my elliptical (1 min all out - 1 min rest - 2 min all out - 1 min rest - 3 min all out - 1 min rest - then back down)

Turbulence Training - Upper Body
SS #1 - Chest press on my stability ball, and DB rows (3 sets of each)
SS #2 - Incline chest press, and DB chest supported row on my stability ball (lie on the ball, letting the DBs hang in front of you, row back) (3 sets of each)
SS #3 - DB chest flys and DB lateral raises with a slight lean forward (almost like a reverse fly) (3 sets of each)

Today's Menu:
Pre-workout (4:30am): 1/2 piece of Ezekeil bread with thin layer of PNB

Post-workout/Breakfast (6:30am): standard egg white omelette with veggies (3 egg whites and 1 whole egg - the damn yoke fell in and was not salvagable), and oatmeal w/ 1 tbsp walnuts and a few berries.

AM Snack (9:30am): 1 c cottage cheese/yogurt mixed w/ cinnamon and Equal, 1 c. canteloupe, and 10 almonds

Lunch (12:00pm): 1.5 salmon burgers (they are kind of small), approx. 1 c brown rice, and steamed veggies (asparagus and broccoli). A half hour after I finished I was still hungry so had a half servering of oatmeal (1/4 c dry) with 1 tsp PNB. It was all I had w/o eating what I had brought for my afternoon snack. I don't think I had as much rice as I thought.

PM Snack (3:00pm): Small piece of baked halibut and medium size yam w/ sf syrup

Dinner (6:30pm): Salad w/ chicken (again); pretty much the same stuff on it as last night.

Evening Snack (8:00pm): 1 c Kashi Go Lean cereal w/ 1/2 c soy milk, and about 3 slices of banana (a little treat)

Tomorrow is Friday, so I treat myself to a grilled chicken sandwich from my work's cafeteria. It's a healthy sandwich... but I call it a splurge because of the bread. Anyway... I can't wait!!

[Kickboxing Chic]

As I mentioned yesterday, Fridays are my mornings to go to the gym and Daddy gets our 2 yr old up and off to Grandmas. The 6am Indoor Cycling class at my club is AWESOME! The instructor is an actual cyclist and her classes kick my ass every time. I usually end up taking the elevator up the three flights of stairs to my office when I get to work. As a reward, I ease up a bit on my diet.

Today's Workout:
Cardio - 1 hour indoor cycling (easy 500-600 calorie burner)

Strength Training - Bodyweight exercises
Set #1: Lower back extensions, decline crunches w/ medicine ball, decline oblique crunches, and incline reverse crunches - 3 rounds of this
Set #2: Overhand assisted pull-ups (1 count up, 3 count release), dips (3 count release, 1 count push up), and underhand chin-ups (unassisted) - 3 rounds of this

Today's Menu:
Pre-workout (4:30am) - 1 piece of Ezekeil bread w/ 1 tbsp PNB (maybe a little less), and a few slices of banana (I need the energy for my indoor cycling class)

Post-workout (7:30am) - 1/2 c. (dry) oatmeal w/ 1 scoop of protein powder, 1 tbsp of walnuts, berries (blueberries, raspberries, and blackberries)

AM Snack (9:30am) - 1 c. cottage cheese/yogurt mix w/ cinnamon and Equal, 3/4 c. canteloupe, and a few slices of apples w/ tsp PNB (it's Friday... cleaning out the fridge so my meals are a bit random)

Lunch (12:00pm) - My reward Sandwich w/ whole grain bread, grilled chicken, dijon, smoked gouda, tomatoes, lettuce, cucumbers, and a few olives; and raw veggies w/ ranch

PM Snack (3:00pm) - 1.5 salmon burgers w/ mustard, and some chips and salsa (heck, it's almost Cinco de Mayo)

Dinner (6:30pm) - Pita pizza w/ chicken tossed in a bit of BBQ sauce, lf mozarella cheese, and loads of veggies (spinach, mushrooms, green pepper, broccoli, zucchini)

Evening Snack (8:00pm) - Haven't got there yet, but maybe some Kashi Go Lean cereal w/ soy milk

Now I need to go plan my menu for next week and make up my grocery list for grocery shopping tomorrow. It will probably be a lot of the same

[Kickboxing Chic]

Really quick journal entry for today, as it is nearly my bedtime. Today was just "off". I was out of my routine because I was home with a sick kid, so not a typical Monday. After a long weekend of ok eating, my good discipline did not kick back in today. I'm PMSing so that probably has something to do with my cravings. Oh well, tomorrow is a new day and we'll be back to the ole routine.

Today's Training - Just Cardio:
My body was just both sore and tired today. I'm having some sleeping challenges and was sore from my kickboxing class yesterday.
HIIT on my elliptical for 30 minutes
Little bit of core work on my stability ball and stretch

Today's Menu:
Post-workout/Breakfast - My usual oatmeal w/ walnuts and a few berries, and egg white omelette w/ veggies and little bit of FF cheese.

Post-breakfast snack - Rice crispy treat (at one and threw the rest away... the cereal was stale anyway)

Lunch - Snacked on some sliced turkey while I made my son some mac and cheese. Then after I got him down for nap, I had tuna spaghetti (canned tuna, diced tomatoes, zucchini, mushrooms, and some green pepper) over brown rice (1 cup), with a spoonful of ricotta cheese

Snack - Protein shake (1/2 c soy milk, 1/2 banana, 4 strawberries), 1 slice of Ezekeil bread w/ PNB

Dinner - Quinoa and boiled chicken w/ diced tomatoes and basil (didn't turn out as good as I was expecting), and a big salad (shredded carrots, beets, cucumber, 1 tbsp toasted pistachios, a few dried cranberries, and 2 tbsp lf raspberrie viniegarette.

Evening Snack - 1 cup cottage cheese/yogurt mixed w/ cinnamon and Equal, and 1/3 cup Go Lean cereal mixed in.

[Kickboxing Chic]

I got my eating back on track today for the most part, but I felt like eating all day... carb stuff!! I keep some Ezekeil bread and oatmeal at work so in case I do have a break-down and need "carbs", I have decent options. I've got to believe this is all PMS related... sucks.

My ass still hurts for whatever I did in my kickboxing class on Sunday. I hate to admit it, but sometimes I kick my own ass in my classes. Luckily today was an upper body day. I screwed up my alarm so got up 20 minutes late, which caused me to skim back my cardio. Oh well, I think I do too much cardio anyway.

Today's Training - Turbulence Training Chest and Back:
Cardio warm-up - Y-squats x15, close-grip push-ups x10, prisoner lunges x10/side, jumping jacks x60, mt. climbers x60 (repeat circuit 3x)

SS #1 - Chest press and single-arm DB rows (3x through)
SS #2 - Incline chest press and lying incline DB rows (3x through)
SS #3 - DB flys and side raises w/ a slight forward lean (this is actually an interesting exercise) (3x through)

My chest was totally spent after this workout.

Today's Menu:
Post-workout/Breakfast - The usual egg white omlette w/ veggies and a pinch of FF cheese, and 1/2 c. (dry) oatmeal w/ a few mixed berries and 1 tbsp walnuts

AM Snack - 1 c. cottage cheese/yogurt mix w/ cinnamon and Equal, 1 small Granny Smith apple, and 11 almonds

Lunch - Leftover tuna spaghetti stuff w/ 1 c. brown rice

PM Snack - Boiled chicken and quinoa (small serving)

Dinner - 8 ground turkey meatballs (they were small) w/ a little sweet and sour sauce, and a big salad (w/ carrots, cucumbers, tomatoes, beets, few dried cranberries, few toasted pistachios, and 1 serving of raspberry vin.)

Evening Snack - 1 c. Kashi Go Lean cereal w/ a few slices of banana and 1/2 soy milk.

Pit Falls - 3 PNB-filled pretzel nugget things, 1/2 Hershey miniature bar, and 1 piece of Ezekeil bread w/ little PNB between my lunch and PM snack (I was still hungry after lunch, I guess)

[Kickboxing Chic]

Today's Training:
Little jumping rope

Knocked my punching bag around for about 40 minutes and worked up a good sweat

Oblique work - Oblique crunches on my stability ball x20/side, Oblique crunches from side plank position x15/side, side plank hold 45 sec/side, bicycle x50 for two rounds

Today's Menu:
Post-workout/Breakfast - The usual egg white omlette w/ veggies and FF cheese, oatmeal w/ 1/2 scoop of protein powder, a few berries, and 1 tbsp walnuts

AM Snack - 1 scoop protein powder w/ 1 cup of soy milk, 1 banana, 10 almonds

Lunch - 8 turkey meatballs, 2/3 cup brown rice, steamed veggies (broccoli, snap peas, green beans)

PM Snack - 1 cup canteloupe and a few grapes, 1 cup cottage cheese/plain yogurt mixed

Dinner - Big green salad w/ grilled chicken

Evening Snack - 1/2 cup plain yogurt w/ a little protein powder and 1/3 cup Kashi Go Lean cereal

Pitfalls - Since I had a long stretch of meetings between lunch and PM snack, I squeezed in a piece of Ezekeil bread w/ about 1 tsp PNB, in the evening I had 3 PNB filled pretzels before dinner.

[Kickboxing Chic]

As I mentioned last week, I'm trying this Turbulence Training program by Craig Ballantyne. I kinda like the guy's 'back to basics' approach to training. It cracks me up to read his thoughts on things like BOSUs and other funky balance gismos. I personally like using a BOSU for some things, but he has some good points. His approach to both training and nutrition makes me feel less overwhelmed by what's out there these days... information overload!! Anyway, today I did his April 2007 workout "leg day" and my gams are feeling it! I did the workout last week too for the first time and at least I am in less pain this week.

Today's Training - Turbulence Training April 2007 Workout #2 (Lower Body):
Warm-up - Step-ups w/ a lunge on the descent and some plyo stuff (this is not part of the TT workout... my own)

SS #1 - DB split squat (or static lunge) and plank on stability ball (3 sets of each)

SS#2 - Bulgarian squats (or single leg lunges I call them) and RDLs (2 sets of each)

SS #3- Reverse lunge (do all one leg first, then the other), and crunches on stability ball w/ medicine ball held overhead (2 sets of each)

Final Round - Single-leg calf raises holding a DB standing on a step

Today's Menu:
Pre-workout - 1/2 piece of leftover french toast w/ a slim layer of PNB

Post-workout/breakfast - My usual egg white omlette w/ veggies and FF cheese, and 1/2 c. (dry) oatmeal w/ 1/4 c. berries and 1 tbsp walnuts

AM Snack - Protein powder w/ 1 c. soy milk, 1 c. canteloupe, 1/2 granny smith apple, and 12 almonds

Lunch - 1 c. brown rice, steamed veggies, and grilled chicken breast

PM Snack 1 - I was hungry again by 2pm so had 1/2 serving of oatmeal w/ some protein powder in it and 1 tsp PNB.

PM Snack 2 - 1 small salmon burger w/ mustard and 1 small yam w/ SF syrup

Dinner - Spicy shrimp pasta (shrimp w/ canned tomatoes, basil, garlic and 1/2 cup of ww pasta), and a large salad w/ the usual fixings.

Evening Snack - 1 c. cottage cheese/yogurt mix w/ 1/2 c. Kashi Go Lean cereal

Pitfalls - While packing my lunch for tomorrow I snacked on 3 PNB-filled pretzel (thank god the bag is gone now), and a small handful of trail mix (raisens, peanuts, and M&Ms).

After this PMS thing I hope these sweet cravings and being hungry when I shouldn't will stop. We'll see next week.

[Kickboxing Chic]

After eating pizza, ceasar salad, and this strawberry cheesecake dessert my mom makes yesterday for Mother's Day dinner, I had a few calories to burn today. Thankfully my mom uses lowfat cream cheese, but still...

Today's Training:
Mondays are kind of my low key training days because I'm usually pretty beat from my kickboxing class on Sunday and being just plain busy all weekend. My two year old is a workout on its own!
- HIIT on my elliptical (5 minute warm-up, 25 min intervals 1 min push/15 sec rest)
- Ab work (stability ball crunches, stability ball pikes passing the ball from feet to hands, and stability ball tucks rolling knees into chest while in a push-up position)
- Stretching (more than usual)

Today's Menu:
Pre-workout - 1/2 banana w/ 1 tsp PNB and 2 cups coffee
Post-workout/Breakfast - Egg white omlette w/ veggies and ff cheese, oatmeal w/ a few berries and 1 tbsp walnut

AM Snack - Protein powder mixed w/ 1 cup soy milk, small granny smith apple, 12 almonds

Lunch - Chicken pieces (sauteed in a pan w/ olive oil spray and some Mrs. Dash), ~1 cup quinoa, and 2 cups steamed veggies

PM Snack 1 - Was hungry again about 1.5 hours after lunch; maybe I'm not eating enough at lunch. So I had 1/2 serving of oatmeal w/ tsp PNB

PM Snack 2 - Medium size yam w/ 1 tbps sf syrup and chicken (same as i had for lunch)

Dinner - Taco salad (1 low carb tortilla, ground turkey, 1/4 c black beans, romain, tomotoes, ff cheese, salsa, avacado, a little bit of ranch

Evening Snack - 1 cup cottage cheese/nf plain yogurt mixed w/ Equal and cinnamon and 1/3 cup Kashi Go Lean cereal ** I changed to ff cottage cheese this week**

[E Thug]

You eat more than me lol. But everything looks good. What are your goals mainly? General Fitness? You teach kickboxing, that's cool, the group fitness instuctor at my gym wants me to teach a class, but I like the one on one personal training instead. Check out my journal if you get a chance. It is in the sig.

[flywheel99]

sweet program. looks like you're nailing the cardio, weight training, and diet. way to go!

[Kickboxing Chic]

I'm into my third week of following the TT April 2007 workout. And so far my chest isn't sore from today's upper body workout as it has been the past 2 weeks. But I will reassess in the morning. Here's what I did today:

Today's Training:
TT Body Weight Circuit - Repeat for 3 cycles
1) Y-squats x15
2) Close-grip push-ups x1
3) Prisoner lunges x15/leg
4) Mt climbers x60
5) jumping jacks holding 5 lb dbs x40

SS#1 - Repeat for 3 sets
1) Chest press on stability ball
2) DB rows

SS#2 - Repeat for 3 sets
1) Incline chest press (I lay at an angle on my stability ball)
2) Lying DB rows (lie on incline bench or stability ball, chest against the pad/ball, and row arms back)

SS#3 - Repeat for 3 sets
1) Chest flys
2) Side raises w/ a slight forward lead (this adds an interesting effect to the standard side raises)

Today's Menu:
Post-workout/Breakfast - My usual egg white omlette w/ veggies and a pinch of lowfat cheese, oatmeal with a few berries and 1 tbsp walnuts

AM Snack - 1 scoop protein powder w/ 1 cup soy milk, 12 almonds, 1 small banana

Lunch - Tuna spaghetti w/ veggies mixed in (zucchini, spinach, mushrooms) and 3/4 cup brown rice. I was still kind of hungry so had a piece of Ezekeil bread w/ 1 tsp PNB

PM Snack - Raw veggies (broccoli, carrots, cherry tomatoes), ground turkey w/ a little taco seasoning and 1/2 cup brown rice.

Dinner - Did the taco salad thing again (same as last night) minue the avacado because I didn't have any left.

Evening Snack - About 2/3 cup ff cottage cheese/plain yogurt mix w/ Equal and cinnamon, and 1/3 cup Kashi Go Lean cereal on top.

Ok, bedtime now. I've caught my son's cold so time to take a 1/2 shot of Nyquil and get some sleep. No cold keeps me from my morning workout.

[Kickboxing Chic]

Had a good cardio session this morning. I always hope there is some truth to 'sweating out a cold'. Despite a congested head, felt pretty good.

Today's Training:
Cardio - HIIT on my elliptical; I was sweatting pretty good by the end of this
*5 minute warm-up
*2 minutes all out at level 7 (out of 10)
*1 minute recover
*3 minutes all out at level 8
*1 minute recover
*4 minutes all out at level 9
*1 minute recover
* Then back down the ladder 4-1-3-1-2-1
*5 minute cool-down

Little bit of legs and core work
*Lateral walk around my garage w/ a band around my knees - side-stepped one direction until my outer thigh went numb, then switched directions to hit the other leg
*Oblique crunches on my stability x20/side
*Oblique crunch while holding a side plank position x15/side, followed by 1 minute side plank hold
*Bicycle holding a medicine ball and twisting side to side instead of having my hands behind my head

Today's Menu:
Post-workout/Breakfast - The usual... see yesterday and the day before...

AM Snack - Protein shake (3 strawberries, 1/2 banana, 1/2 cup soy milk, 1 scoop pro powder), 1 piece of Ezekeil toast w/ 1 tbsp PNB

Lunch - Baked halibut (plain), steamed veggies (broccoli and brussel sprout, yes, I love brussel sprouts), 3/4 cup quinoa

PM Snack - Sliced roasted turkey breast, small apple, 1/2 tbsp PNB

Dinner - Big salad w/ chicken (shredded carrots, 1 beet, celery, 1 tbsp toasted pistachios, a few dried cranberries, and cherry tomatoes)

Evening Snack - 1 cup cottage cheese/yogurt mix (both fat free) w/ 1/3 cup Kashi Go Lean cereal

[Kickboxing Chic]

There is just never enough time to accomplish all that I plan to do in my training sessions. I'm one of those 'just one more set' people and then run out of time and don't stretch. Today's training was good and kept to my menu too (except one Hershey's Kiss... have you tried the coconut ones?? All I can say is OMG they are good!!)

Today's Training:
Cardio - A different version of HIIT on my elliptical
*5 minute warm-up
*2 minutes all out on level 8 (out of 10)
*30 seconds recover
*Repeat the 2 min:30 sec interval 6 times

Turbulence Training - Repeated each superset 3x
SS#1 - DB Shoulder press and Step-ups (w/ heavy weights)
SS#2 - Incline bicep curls and dive bomber push-ups (these are kind of fun)
SS#3 - Standing single arm bicep curls and single arm tricep overhead press

Today's Menu:
Pre-workout - 1/3 of a banana w/ tsp PNB
Post-workout/Breakfast - My usual... see other days this week, and last week, and the week before...

AM Snack - 1 cup ff cottage cheese/yogurt mix, small granny smith apple, 12 almonds

Lunch - Tuna spaghetti w/ 3/4 cup brown rice

PM Snack - Small piece of baked halibut, small yam, and 1 piece of Ezekeil bread w/ PNB

Dinner - Big salad w/ boiled chicken

Evening Snack - 1 cup Kashi Go Lean cereal

I keep forgetting to also note that I drive about 4 liters of water each day. Plus a couple cups of green tea during the day.

[Kickboxing Chic]

My "Fit" mojo was going all day today. I ate good and had a good leg day... I was sweating pretty good and didn't even do cardio!! It was week 3 of Turbulence Training April 2007 workout. And I finally saw improvement in my strength, or maybe it was the longer rest period for these two legs that made the difference.

Today's Training - TT April 2007 Lower Body (all SS repeat 3x)
*5 minute warm-up walking incline on the treadmill
*Another warm-up circuit of Y-squats x15, Prisoner lunges x15/leg, and mt climbers x50 (repeat cycle 2x)

*SS#1: Split squats (or static lunge as some may call) x15/leg and leg lower/lift while lying on a bench (ab work)

*SS#2: Deadlifts and bulgarian squats (one leg on the bench) - I used 25 lb DBs on the bulgarian lunges... that is amazing for me!!

SS#3: Reverse lunges and assisted pull-ups (ok, so it was leg day and I did an upper body exercise... since I was at the gym why not?)
Final Exercise: single leg calf raises (I think I'll be feeling these tomorrow)

Today's Menu:
Breakfast - The usual (but I ate before training since I changed my schedule around a bit today)

AM Snack - Protein shake (1/2 cup soy milk, protein powder, 1/2 banana, and 4 strawberries), 1 piece of Ezekeil toast w/ 1 tbsp PNB

Lunch - Boiled chicken breast (small), 3/4 cup quinoa, big salad

PM Snack - Boiled check breast (small), 1/2 small apple, small yam

Dinner - Friday Night Pizza Night!!! Healthy pita pizzas of course (ww pita, tomato sauce, spinach, zucchini, mushrooms, green pepper, broccoli, chicken, FF mozarella and a little bit of ricotta cheese I had left in the fridge)

Evening Snack - 1 cup FF cottage cheese/yogurt mix w/ cinnamon and Equal and 1/3 cup Kashi Go Lean cereal

As I write this I realize I pretty much eat the same things day after day...

[Kickboxing Chic]

I am horrible about incorporating rest time into my training plan. I don't normally take time off. I consider the day I teach Kickboxing to be my day off as I am there to lead the class, motivate, etc. But in doing so, I tend to get a pretty good workout myself. So in all actuality, I train 7 days/week. I know, I know... not good... the ole bod needs some downtime in order to rebuild. So I admit, I'm an exercise addict and need to incorporate more rest into my schedule. Well today I did! My body was just too tired and I wasn't motivate (both a sign of overtraining... I know). Since my main goals right now are to get my PT certification and take my career in a new direction, I used the time I would have worked out to crack open the text book. Since I'm a morning person, I'm pretty alert so not dosing off while reading. It was kind of nice to sit in the comfy chair in my home office with my coffee and start refreshing myself on the cardiopulmonary system. So there you have it, I worked my brain today instead.

I still aimed to maintain my clean eating.

Today's Menu:
Breakfast 6:00am - The usual egg white omlette w/ veggies and FF cheese and oatmeal w/ walnuts and cinnamon (no berries today).

AM Snack 9:30am - Protein powder mixed w/ water (not soy milk), 10 almonds, a very yummy grapefruit (damn it was good!)

Lunch 11:30am - Tuna spaghetti w/ 3/4 cup brown rice and some asparagus. I also noshed on 4 or 5 crackers with this roasted red pepper/feta cheese dip left in the breakroom while my lunch was heating up in the microwave. I know... bad, bad considering I didn't workout.

PM Snack 2:45pm - Salmon burger and yam w/ sf syrup. I also had a few slices of apple around 2pm w/ about 1 tsp PNB... I was starting to get hungry again but didn't want to have my PM snack that early.

Dinner (6:30pm) - 7 layer salad made with lowfat mayo and sour cream as the dressing and there wasn't much on it. One chicken breast.

Evening Snack 8:00pm - 2/3 cup FF cottage cheese/yogurt mixed w/ 1/2 cup Kashi Go Lean cereal.

And considering I didn't workout today, I still drank close to 4 liters of h2o.

Ok, I'm not feeling so worn-out this evening so should be able to hit it hard in the morning. Looking forward to it!!

[Kickboxing Chic]

Had a good, strong workout this morning, but I feel like I ate too much tooday. Tomorrow's another day... Focus!! Focus!!

Today's Training:

Cardio - HITT on my elliptical
* 5 min warm-up
* 2 minutes max effort on level 8 of 10
* 30 seconds recovery
Repeat for 6 cycles = 15 minutes

Strength Training - Turbulence Training Upper Body
*SS #1 - Chest press lying on my stability ball and DB rows
*SS #2 - Incline chest press and lying/support DB rows
*SS #3 - Chest flys and side raises with a slight forward lean (these are killer!)

Today's Menu:
Pre-workout - 1/2 of a small banana w/ tsp pnb

Post-workout/Breakfast - The usual egg white omlette w/ veggies and FF cheese, and oatmeal w/ 1 tbsp walnuts and a few berries

AM Snack - Protein powder w/ 1 cup soy milk, 1 small granny smith apple, 1/4 cup almonds

Lunch - Sandwich with whole grain bread, mustard, grilled chicken, one slice of cheese, and lots of veggies. I also had some raw veggies w/ ranch. Oh and two fortune cookies.

PM Snack - Some roasted chicken breast and a medium yam.

Dinner - 7 layer salad (the same as I had last night) and some baked halibut

Evening Snack - 3/4 cup cottage cheese/yogurt w/ 1/2 cup Kashi Go Lean cereal and 1/2 of a breakfast cookie that I made this weekend.

Ok, back to it tomorrow.

[E Thug]

You may be eatting a lot, but real clean. Don't sweat it, looks like you're burning a lot of calories.

[Kickboxing Chic]

Thanks E-Thug... I'm usually my worst critic.

Wednesdays is the one day of the week where I leave my game plan a little open-ended. So I put in a good HIIT cardio session and some core work. Diet was pretty good too. Excited to hit my 5am workout tomorrow!!

Today's Training:
Cardio - 30 minute HIIT session on my elliptical
*5 minute warm-up
*1 minute intense work, 15 seconds recovery - Level 7 (repeat 4x)
*1 minute intense work, 15 seconds recovery - Level 8 (repeat 4x)
*1 minute intense work, 15 seconds recovery - Level 9 (repeat 4x)
*1 minute intense work, 15 seconds recovery - Level 7 (repeat 4x)
*5 minute cool-down

Core and A Little Leg Work
*Oblique crunches on my stability ball x20/side
*Regular crunches on my stability ball holding one leg up x15/leg
*Side plank hold w/ a crunch x15/side -> Hold side plank another 45 seconds
*Bicycle w/ oblique twist holding 12 lb medicine ball
*Lateral side steps w/band around my knees - 3x around my 2-car garage for each leg (6 laps total)

Today's Menu:
Post-workout/Breakfast - The usual egg white omlette w/ veggies and FF cheese, and oatmeal w/ 1 tbsp walnuts and a few berries

AM Snack - Protein shake (1/2 cup soy milk, 3 strawberries, 1/2 small banana, and vanilla pro powder), and 1 piece of Ezekeil toast w/ 1 tbsp PNB

Lunch - Baked halibut, 1 cup brown rice, steamed asparagus and brussel sprouts

PM Snack - Sliced turkey, 1 small granny smith apple w/ 1 tbsp PNB

Dinner - Bodybuilder's/Fitness Diva's "clean" lasagna (I'll have to post my recipe for this. Not at all your typical fat-ladden lasgna and I make it in the crockpot. Even my 'non-health conscious' friends and family love it!), and I had a big green salad too.

Evening Snack - 1 cup cottage cheese/yogurt mixed w/ 1/2 cup Kashi go lean cereal.

Another exciting day eating the same ole' stuff. Oh, and I downed about 4 liters of H2O too.

[Kickboxing Chic]

Because my husband took the day off work today and didn't go to the gym at 5:00am, I got to go! Nothing like gettin to the gym when there aren't too many people there and being done by 6:15am. Since I was at the gym where I have access to heavier weights (compared to my garage gym at home), I did legs today. This is my last week doing the Turbulence Training April 2007 Workout; I'll move on to the May 2007 one next week.

Today's Training:
No cardio; the non-stop supersets was enough to keep my heartrate revved.

SS #1: Split squats using the Smith Machine and an ab exercise
SS #2: Hamstring curls (on the machine) and bulgarian squats (I call them single leg lunges) w/ 25 lb DBs
SS #3: Reverse lunges w/ 25 lb DBs and decline bench crunches (holding a 10 lb medicine ball)
Single leg calf raises

Today's Menu:
Pre-workout - 1/2 small banana 1/2 tsp PNB

Post-workout/Breakfast - Egg white omlette w/ veggies and oatmeal with 1 tbsp walnuts and 10 blueberries

AM Snack - Protein powder w/ 1 cup soy milk, 1 cup canteloupe, and 12 almonds

Lunch - Tuna spaghetti w/ 3/4 cup brown rice

PM Snack - Baked halibut, asparagus, 3/4 cup brown rice

Dinner - Big salad w/ grilled chicken

Evening Snack - 1 cup FF cottage cheese/plain yogurt mixed w/ 1/2 cup Kashi Go Lean cereal (this is like a heavenly dessert for me... weird... I know)

Some pitfalls - Ate 2 dark chocolate covered pretzels (I love these things, but just one or two does the trick) and 1 small breakfast cookie (made with oatmeal, applesauce instead of butter, etc... so not that bad)

And the usual 4 liters of H2O.

Time to hit the sack... tomorrow I go to the gym again (this other super nice gym I belong to) and do this killer Indoor Cycling class. my ass always hurts afterwards and I opt for the elevator instead of 3 flights of stairs when I get to work. Plus, my sweat-whicking workout clothes are drench! I love it!

[Kickboxing Chic]

Today I started the May 2007 Turbulence Training workout. The deal with this one is you do the 3x a week workouts for four weeks, then on the last day of the month do this "challenge" Craig Ballantyne has created. It is this insane series of BW exercises that add up to 300 reps and he challenges you to do it in 10 minutes or less? We'll see at the end of the month how it goes. Again, I'm not going to get into specifics about these TT workouts since the stuff is copywritten and it would not be wise to post all over the Internet. Plus, since I pay for it... you should too

Today's Training:
Cardio - HIIT on my elliptical
*5 minute warmup
*2 minutes max intensity on level 8 (out of 10)
*30 seconds recover
Repeat 6 times for a total of 15 minutes of intervals

**This is like my new favorite HIIT... quick and painful just like I like it.

TT Training - May 2007 Workout Upper Body Workout
*SS #1 - DB chest press at a slight incline on my stability ball and DB rear delt raises (repeat for 3 supersets)

*SS #2 - DB narrow grip rows and standing single arm shoulder press (repeat for 3 supersets)

* SS#3 - 1 arm DB row and decline push-ups (feet on my stability ball) (repeat for 2 supersets and did high reps... this was a killer)

I'm not going to detail out what I ate today because it is pretty much the same as previous weeks. Being a creature of habit makes life easy... ya know. My pitfall today was 2 dark chocolate covered pretzels. I'd been craving chocolate since yesterday so I figured after that long I could give in . But after a long weekend of 'relaxed' eating... it is time to get back to it! I want to get my body comp done here in the next couple weeks so need to get to a more normal state beforing doing that.

Until tomorrow...

[flywheel99]

keep it rollin! looks like you're tearing it up! great work!

[Kickboxing Chic]

Thanks Flywheel... you got me pumped for tomorrow's workout.

Today was just my "whatever" day but I aggrevated this pulled or strained muscle in my right gam (where glutes and hamstring meet) area. I first felt this pain a few weeks ago after a leg workout and just thought it was related to the deep, slow lunges I did that day. But a weeks later and it comes and goes... only on the right side. This morning I did some kicks on my punching bag and some plyo work and really aggrevated it. So I'm absolutely convinced I've pulled or strained a muscle in that area that needs some rest. So what am I going to do? Tomorrow is my planned leg day! I know, I need to rest it so will probably do an upper body routine. I'll let you know tomorrow how it goes. As for today...

Today's Training:
*5 minute warm-up on my elliptical
*Jump rope - 700 jumps with only one slip-up
*frontkicks, sidekicks, and roundkicks on my bag w/ squats in between each kick
*box jumps - both legs x25, single leg x15/leg (repeat 2x)
*Lateral hops over the bench x20 over and back counts as "1" (repeat 2x)
*Straddle hops onto the bench (straddle the bench then jump up landing with both feet on top of the bench - my step is 6 risers high) x20 (repeat 2x)
*Skier hops over the bench (kind of like skiing moguls) x10 over and back counts as "1" (repeat 2x)
*burpees with a close-grip push-up and jump at the end x10
*push-ups w/ both hands on a medicine ball x20
*Tricep push-ups with both hands on a medicine bal x20 (these are tough)

I started to do some oblique work but my son woke up crying calling for me... so Mommy to the rescue. I told him to go back to sleep since it was a good hour before his wake-up time. But after that I didn't feel like going back down to the garage to finish. So I just stretch. The stretching could also be aggrevating my gam.

Today's Menu:
*Breakfast - The usual egg white omlette and oatmeal

*AM Snack - Protein shake w/ 3 strawberries & 1/3 of a banana, and 1 piece of Ezekeil toast w/ 1 tbsp PNB

*Lunch - Grilled chicken, 1 cup brown rice, and a salad

*PM Snack - Small piece of grilled chicken and small yam

*Dinner - Turkey burger, asparagus on the grill tossed w/ LF Italian dressing and parm cheese, a big salad (yes, lots of veggies for dinner)

*Evening Snack - Cottage cheese w/ Kashi Go Lean Cereal

Pitfalls today... None really, but I did snack a bit while getting dinner ready and packing lunches for tomorrow. I just felt like I ate a lot today.

[Kickboxing Chic]

Today was a good day. I got a good workout in despite the issue with my right gam and ate well. But it is now time to hit the hay and rest for my 5am appointment at the gym in the morning.

Today's Training - Turbulence Training May "300" Challenge, workout #3 (total body, minus the leg work)

Cardio:
*5 min warmup
*1 minute all out effort, 15 seconds rest x4 (Level 7 out of 10)
*1 minute all out effort, 15 seconds rest x4 (Level 8 out of 10)
*1 minute all out effort, 15 seconds rest x4 (Level 9 out of 10)
*1 minute all out effort, 15 seconds rest x4 (Level 7 out of 10)

Upper Body:
SS #1 - Standing DB shoulder presses and Ys (lie on stability ball w/ chest underneath the ball and neck neutral, lift DBs up and out slightly to form a Y)

SS #2 - Side raises and reverse flys

SS #3 - Incline bicep curls and lying tricep overhead presses

SS #4 - Single-arm DB press (high reps) and stability ball push-ups with hands on the ball

Tomorrow is my favorite Indoor Cycling class. In light of my gam issue, I'll take it easy and keep the tension on my bike lower than usual.

Later...

[E Thug]

Originally Posted by Kickboxing Chic

Today was a good day. I got a good workout in despite the issue with my right gam and ate well. But it is now time to hit the hay and rest for my 5am appointment at the gym in the morning.

Today's Training - Turbulence Training May "300" Challenge, workout #3 (total body, minus the leg work)

Cardio:
*5 min warmup
*1 minute all out effort, 15 seconds rest x4 (Level 7 out of 10)
*1 minute all out effort, 15 seconds rest x4 (Level 8 out of 10)
*1 minute all out effort, 15 seconds rest x4 (Level 9 out of 10)
*1 minute all out effort, 15 seconds rest x4 (Level 7 out of 10)

Upper Body:
SS #1 - Standing DB shoulder presses and Ys (lie on stability ball w/ chest underneath the ball and neck neutral, lift DBs up and out slightly to form a Y)

SS #2 - Side raises and reverse flys

SS #3 - Incline bicep curls and lying tricep overhead presses

SS #4 - Single-arm DB press (high reps) and stability ball push-ups with hands on the ball

Tomorrow is my favorite Indoor Cycling class. In light of my gam issue, I'll take it easy and keep the tension on my bike lower than usual.

Later...

I really like that cardio! I model my cardio in kind of that same way. My neighboorhood is like a big oval and I jog the long straight-aways and sprint the short ones. I find it really effective.

You also seem to have the right idea when it comes to doing your weight work. Good luck in your class and take it easy.

[Kickboxing Chic]

I realize I haven't posted to my workout journal for a couple weeks. But I'm still here and doing what I do best (for the most part). I've just been super busy... work projects, sick kid, dad/grandpa in town, swim lessons, etc. PLUS, I've had two nagging injuries. A pulled glute muscle that has taken several weeks to heal, AND this inflammation in my mid-back issues that I had last fall is flaring up again. On top of it all, I'm not getting adequate sleep AT ALL. So I'm exhausted to the point of being a zombie half the time. None the less, I continue to do some training and keep my eating clean most of the time. To minimize my guilt for not keeping my journal up-to-date, I'm going to do a weekly post from now on. I think I can manage that So here's what I squeezed in this week.

Monday - OFF. I decided I need to give my pulled glute muscle and back some 'real' time off.

Tuesday - OFF

Wednesday - Shoulders and HIIT
*HIIT
- 5 min warm-up
- L7: 2 minutes max effort/30 sec recovery x2
- L8: 2 minutes max effort/30 sec recovery x4
- L7: 2 minutes max effort/30 sec recovery x2

*Shoulder Training
SS #1:
- Seated arnold presses (on stability ball) x10
- Seated lateral raises (sitting on stability ball) x10
SS #2:
- Front raises x10
- Rear delt raises x10
SS #3:
- Shoulder presses (sitting on stability ball w/ one ankle crossed on knee) x10
- Up-right rows x10

Thursday - BW Intervals and Core
*Jump rope - 5 minutes
*BW Interval - 3x through
- Y-squats x15
- Split squat w/shoulder press (start w/ feet together and jump into split squat while pressing DBs up) x10
- Mt. Climbers w/ feet on bench x25/leg
- Decline push-ups (feet on bench) x12
- Jumping jacks x60

*Core Work
Set 1:
- Stability ball crunches w/ one leg lifted x15/leg
- Pikes w/ feet on stability ball x10
- Repeat for 2 sets
Set 2:
- Double crunch stability ball pass (start w/ ball b/t feet, bring up, pass to hands, lower ball over head, and pass back to feet) x10
- Plank on stability ball 1 minute
- Repeat for 2 sets
Set 3:
- Side plank hold 30 seconds
- Side plank dips (drop hips down and contract back up) x15
- Side plank crunches x15
- Repeat other side

Friday - Light leg work and Indoor Cycling
*Light Leg Work
- Single-leg hamstring curls x10/leg (3 sets)
- Single-leg leg extensions x10/leg (3 sets)
- Inner thigh press (light) x25 (1 set)
(Slowly and lightly adding leg work back in)

* 60 minute indoor cycling class (hill work)

Saturday - Sprints and Core Work
*Sprints - Sprint up the cul de sac, jog back down x10 sets
*Core Work
Set 1:
- Stability ball crunches w/ one leg lifted x15/leg
- Pikes w/ feet on stability ball x10
- Repeat for 2 sets
Set 2:
- Double crunch stability ball pass (start w/ ball b/t feet, bring up, pass to hands, lower ball over head, and pass back to feet) x10
- Plank on stability ball 1 minute
- Repeat for 2 sets
Set 3:
- Oblique crunches on stability ball x15
- Bicycle x25
- Repeat for 2 sets

Sunday - Teach Kickboxing
I'll burn plenty of calories teaching a 30 minute strength training class, followed by a 75 minute kickboxking class.

I'm glad I took two days off this week. I can tell it made a difference. I didn't get much sleep those days anyway as my son has been sick, so working out probably would have been defeating. I still plan to keep my leg and back work light next week. Stay tuned...

[Kickboxing Chic]

This week started out with a bout of the flu. I think it started to settle in on Sunday as I was feeling very weak and tired. Then by Tuesday, I could not move. You see I don't get sick (aside from the usual winter colds), so I don't really know it when it happens. Since becoming a Mom (2.5+ years ago), I've had this 'knock you out' flu 3x now! So this week was yet another week of taking it easy.

Monday 6/25
Cardio: HIIT on my elliptical
*5 minute warm-up
*L7 - 1 minute big effort/15 seconds recovery (repeat x4)
*L8 - 1 minute big effort/15 seconds recovery (repeat x8)
*L7 - 1 minute big effort/15 seconds recovery (repeat x4)
*Brief cooldown

Strenght Training: Biceps, Triceps, Chest
SS #1
*Spiderman push-ups x5/side
*Incline chest press 3-0-1 tempo x10, 1-0-1 tempo x5
*Repeat for 3 sets

SS #2
*Decline push-ups x10 (feet on the ball)
*Hammer (bicep) curls 4-0-1 tempo for 1 minute (=1 rep every 5 seconds)
*Repeat for 3 sets

SS #3
*Tricep push-ups on stability ball (these are killer!!) x10
*Overhead tricep extension 2-0-1 tempo x10, 1-0-1 tempo x5
*Repeat for 3 sets

I have to admit... I'm proud of this workout... it is killer. Aside, I should not have worked out this day. I was very fatigued the entire time and was probably doing more harm than good.

Tuesday 6/26
Sicker than a dog; couldn't even get out of bed.

Wednesday 6/27
Feeling much better so decided to doing some a nice, easy workout.
*30 minutes light cardio
*Core work

Thursday 6/28
Still not feeling 100% but want to do what I can so I can start feeling normal.
*5 minutes jump rope
*BW circuit (squats, lunges, jumping jacks, mt. climbers w/ feet on bench, decline push-ups)

Strength Training: Shoulders (light weight)
SS #1
*Seated arnold press x12-15
*Seated lateral raise x12-15
*Repeat for 3 sets

SS #2
*Seated front raises x12-15
*Rear delt raises x12-15
*Repeat for 3 sets

SS #3
*Cross-leg shoulder presses x10
*Up-right rows 4-0-1 tempo for 1 minute w/o stopping (= 1 rep/5 seconds)
*Repeat for 2 sets

Friday 6/29
*Core work
*1 hour indoor cycling class

Saturday 6/30
Taught 75 minute Kickboxing class and 30 minute strength training

Sunday 7/1
Sprints up/down my cul de sac
*Sprint up/jog back down x10
*High knees up a short, super steep hill/jog back down x2
*Exaggerated skipping up the same short, steep hill x2

Starting to feel back to my ole self Looking forward to more next week.

[Kickboxing Chic]

Feeling much better this week. Got over that flu thing I had the week prior, my gam and back are feeling better too. After more than a month of one issue after another, I'm finally feeling more normal.

Monday, July 2nd
Cardio: HIIT on my elliptical
*Warm-up 5 minutes
*1 minute max effort/15 seconds recovery x4 (Level 7)
*1 minute max effort/15 seconds recovery x4 (Level 8)
*1 minute max effort/15 seconds recovery x4 (Level 9)
*1 minute max effort/15 seconds recovery x4 (Level 7)

Strenght Training: Biceps, Triceps, Chest
SS #1
*Grasshopper push-ups x5/side
*Incline chest press 3-0-1 tempo x10, 1-0-1 tempo x5
*Repeat for 3 sets

SS #2
*Decline push-ups x10 (feet on the ball)
*Seated bicep curls 4-0-1 tempo for 1 minute (=1 rep every 5 seconds)
*Repeat for 3 sets

SS #3
*Tricep push-ups on stability ball (these are killer!!) x10
*Overhead tricep extension 2-0-1 tempo x10, 1-0-1 tempo x5
*Repeat for 3 sets

Tuesday, July 3rd
*Jump rope - 5 minutes
*Boxing intervals on my punching bag - various combinations of 1 minute max effort, followed by 15 seconds recovery
*BW Circuit (repeat circuit 3x)
- Prisoner squats x15, followed by jump-up squats in same position x5
- Lower back extensions on stability ball x15
- Mt climbers in push-up position w/ feet on a bench x25
- T-push-ups
- Squat thrusts/burpees w/ push-up

Kind of a random day but I was drenched by the end of it.

Wednesday, July 4th
SS #1
*Smith machine squats
*DB incline press
*Repeat 3x

SS #2
*Leg press
*DB rows
*Repeat 3x

SS #3
*DB swings
*Squat thrusts w/ push-ups
*Repeat x3
**This was tough!!

Thursday, July 5th
Cario: HIIT on elliptical
- 5 min warm-up
- L7: 2 minutes max effort/30 sec recovery x2
- L8: 2 minutes max effort/30 sec recovery x4
- L7: 2 minutes max effort/30 sec recovery x2

Ab/Core Work

Friday, July 6th
Strength Training
*Lower back extensions
*Calf raises
*Hip sled squats

Cardio: Indoor Cycling (60 minute class)

Saturday, July 7th
Taught a KB class and strength training class

Sunday, July 8th
I'll just do some sprints tomorrow - 10 sets