Sheri's Boot Camp

"Don't take anyone else's definition of success as your own." ~~ Jacqueline Briskin, author

Workout:
Run/Walk (2.5 miles)
41 min.
burned 336 cal.
HR max: 166
HR ave: 136

Ab Ripper X
30 min.
burned 176 cal.
HR max: 136
HR ave: 107

Shoulders & Arms
76 min.
burned 524 cal.
HR max: 153
HR ave: 125

In some ways, today was harder than yesterday, but, also easier! Getting up was easier. I didn't have to take anyone anywhere, so, although there was this tempting thought of not getting up, I very easily just told myself to get up. So, physically getting out of bed was easier today.

Mentally the workout was harder. I was bored with the treadmill by today, and a little sore, so I didn't push myself as hard. I spent more time walking with little bursts of jogging/running.

But, I did it. And, by my measure of success ... I was successful.

I was pretty tired yesterday afternoon and evening, with getting up early, and the short night of sleep. Today, I've scheduled in a nap after my workouts, because it appears I'm going to need it with these early-morning wake-ups! Even with the nap, I'm pretty tired, so at least for this week, I'm not getting up early on Wednesday (staying up 26 or more hours in a row is pretty difficult, even with a nap in there).

Ab Ripper X: (296 + 50 "challenge mason twists")
In & Out: 25
Seated Bicycle: 25x2
Seated Crunchy Frog: 25
Wide-Leg Sit Up: 25
Fifer Scissor: 25
Hip Rock 'N Raise: 25
Pulse Up: 25
Roll-Up/V-Up Combo: 10
Oblique V-Up: 25x2
Leg Climb: 12x2
Mason Twist: 12

I had to take multiple breaks with Ab Ripper X ... but, I increased my numbers a little more. I'm almost to the point of doing all of the exercises ... then I'll focus more on form.

I'm sure I struggled more, because of doing the 50 mason twists for my "challenge" earlier. But, I pushed myself ... even though the couch was calling!!

Drinking a little bit of recovery drink before hitting Shoulders & Arms. Actually, I feel like I probably need to eat a snack, as well!!

Shoulders & Arms:
Alternating Shoulder Presses: 10#, 15 reps; 15#, 10 reps
In & Out Bicep Curls: 10#, 16 reps; 10#, 16 reps (increase the weight next time)
Two-arm Tricep Kickbacks: 10#, 12 reps; 10#, 10 reps
Deep Swimmer's Presses: 15#, 9 reps; 15#, 8 reps
Full Supination Concentration Curls: 15#, 10 reps; 15#, 8 reps
Chair Dips: 12; 12 (right now, it looks like the bent-knee ones are the way to go for me)
Upright Rows: 10#, 13 reps; 10#, 12 reps
Static Arm Curls: 15#, 8 reps, 10#, 8 reps; 15#, 8 reps, 10#, 8 reps (tried to go with the 15s here ... starting with 10s would have been too easy, though)
Flip-grip Twist Tricep Kickbacks: 10#, 9 reps; 10#, 2 reps, 5#, 12 reps (here, 8s would be useful)
Two-angle Seated Shoulder Flyes: 10#, 6 reps, 5#, 10 reps; 5#, 16 reps (another spot where 8s would be useful)
Crouching Cohen Curls: 10#, 10 reps; 10#, 9 reps (quads give me more pain than the biceps on this one!)
Lying-down Tricep Extensions: 10#, 11 reps; 10#, 7 reps
In & Out Straight-arm Shoulder Flyes: 5#, 16 reps; 10#, 11 reps (I thought I might be too tired to do more than 5s ... but they were almost useless!)
Congdon Curls: 10#, 10 reps; 10#, 12 reps (I just focused on my arms)
Side Tri-rises: 10-10; 9-9 (in the words of Tony ... I was "toasty toast")

It looks like I may have to break down and buy myself some 8# weights. There were a couple of the exercises that the 10s were just too much, but the 5s weren't enough. I've tried to avoid getting the 8s, since on most things, I'm past that weight, but, I would probably benefit more from the workouts, if I'm lifting the proper weight (and, it's not like 8s would "break the bank").

Over 1000 extra calories burned today. I met my goal! Now, I just need to make sure I eat enough good, wholesome food so I can do this all over again!! I'm finishing off my workout with recovery drink.

Plans for tomorrow:

I'll get up at my usual time, not the early time (I work tomorrow night). My knees are feeling well used today, so I'm going to take a break from running tomorrow. On the agenda is Kenpo X & Yoga X. I won't be burning the calories, like today, but it will be 2 1/2 hours of working out ... and an attempt to make "doubles" a habit.

Goals:

1. Workout.
2. Eat (a carb-filled) breakfast within 1 hour of waking.
   
3. Eat 5-6 small meals every day.
   
4. Drink 6 bottles of water.
5. Stop eating at least 2 hours before bedtime.
   
6. Take my vitamins.