ROUND 7 - WEEK 5

This is a Classic Phase 2 Week

MONDAY - December 20, 2010 - Chest, Shoulders, and Triceps
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Time: 59:44
Calories Burned: 569
Avg Heart Rate: 120
Max Heart Rate: 160

One of my favorite workouts. There's still room for improvement. I should be using a bit heavier weights on the Tricep exercices. Also, I still can't trust myself to do Clap pushups from my feet. I always feel like I'm going to break my wrists. I'm sure there's a trick to it I'm not getting. I also need to try the One Armed Pushups from my feet. I'm still on my kness for those also. Other than that, a good effort.

TUESDAY - December 21, 2010 - Plyometrics
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Time: 58:49
Calories Burned: 686
Avg Heart Rate: 133
Max Heart Rate: 159

I was laboring early on and felt like taking breaks a number of times, but I didn't. My heart rate was in the 140s by the second set, and consistently in the 150s after that. Based on that, I was expecting to see a calorie burn well over 700 calories, but 686 is still great. I can really feel the few pounds I've put on lately, and need to concentrate on my eating. I'm not eating bad, but not good either. I'm just not feeling like taking the time to make proper meals the way I should and I need to do that. It's important.

WEDNESDAY - December 22, 2010 - Back and Biceps
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Time: 1:05:43
Calories Burned: 661
Avg Heart Rate: 123
Max Heart Rate: 155

Some good and some bad in this workout. The good is that I lifted more weight on most of the moves. The bad is that I took about 14 minutes in pause time, most of it to let my arms recover. If I need to pause a bit to lift bigger weight, then that's what I have to do. Another bad is the pullups. I started strong with 6 Wide Fronts, which is good for me, but after that it went downhill fast. By the time I got to the end I had no strength left. The last set of pullups was a choice, and I chose to do semi-wide ones. I did one, and couldn't get back up again. I even came off the bar and tried again, but I was done.

THURSDAY - December 23, 2010 - Yoga X
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Time: 1:35:52
Calories Burned: 699
Avg Heart Rate: 106
Max Heart Rate: 137

A very good Yoga X workout. I was relaxed throughout and was able to concentrate on most of the vinyasa moves and poses. My Warrior 3/Half-Moons were very good and my Balance Postures were better than they've been in months. I even held Crane for 30-40 seconds. I was also a lot more flexible than I have been lately. I've been eating better and feeling a bit lighter the last few days, so maybe that had something to do with it.

FRIDAY - December 24, 2010 - Legs and Back
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Time: 59:08
Calories Burned: 596
Avg Heart Rate: 123
Max Heart Rate: 157
Total Pullups: 61

I was doing some last minute Christmas shopping and stopped and grabbed a few Burger King cheeseburgers against my better judgement. I was feeling them the entire workout and really need to start listening to my inner voice with those things. I was sluggish in spots, but finished without any pauses. All the leg exercises went OK (except for the balancing). My arms were still very sore from Back and Biceps on Wednesday, but the pullups weren't as bad as I thought they would be. I felt I had more strength on them than I've had lately, but I only did one more than two weeks ago. However, I'm still encouraged.

SATURDAY - December 25, 2010 - Kenpo X
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Time: 59:01
Calories Burned: 578
Avg Heart Rate:122
Max Heart Rate: 146

Christmas Day. I had a good portion of my sister's yummy lasagna and had to sample the cookies and candy a bit, but overall I think I did OK. When I got home, I slept a bit of it off, and did my workout between 6-7 pm. It went very well. I was feeling light and more energetic today because I've been trying to eat better, and got one of my best Kenpo X calorie burns. I'm very happy with the workout.

SUNDAY - December 26, 2010 - Weigh In and Ab Ripper X
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WEIGH IN:
Weight: 180.1 Body Fat: 23.3%

A loss of one pound and .3% body fat. I was hoping for a bit more, but I'm not totally disappointed or even too concerned about it. I looked at last year's weigh-ins and found there were increases around this time of year also. I just need to keep eating right and the results will come. I'm liking the Shakeology and think that will make a difference with consistent use. I just have to find a way to fit it into my budget.

AB RIPPER X:
Time: 19:00
Calories Burned: 136
Total Moves: 387

I took my time with the moves and took a few extra seconds break between each move. Did 72 Mason Twists. Otherwise, nothing extra special.