Monday March 23, 2009
I’m so sore from yesterday. Wow! That 4 hours of basketball did me in like chillie cheese fries at a Universal Studio buffet! I was feeling kind of sick afterwards because of the amount of training I did yesterday.
Today, my daughter Karis and I did the three workouts together. Karis is super flex like Gretchin. Me – not – so – super – flex!
Today, me eating plan was on point to the max. 6 meals eaten each at the right times. My new containers are awesome because they are split into two sides and the portions are good sizes.
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You know what they say about Timex “Takes a lickin, but keeps on tickin”
Well I say POLAR HEART RATE MONITORS ”Take a likin and let me know my heart is still tickin”
“Here is what my watch tracks exactly”
Date: March 23nd , 2009
Start time: 7:33am Workout Duration: 46:27
Calories Burned: 282 Fat Calories: 50%
Max. HR: 144 bpm // 67% of my max Heart rate
Avg. HR: 103 bpm // 48% of my max HR.
Exercise time in zone of (103 – 118): 13:26
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MY PLANNED WORKOUTS
“YOGA FLEX”
10 Movements in 10 Minutes
2:00 – 0:00 Warm-up (not reccomended)
10:00 – 9:00 Sun Salutations
9:00 – 8:00 Split Leg Hamstring stretch
8:00 – 7:00 Runners Angel Pose
7:00 – 6:00 Right Angle Pose
6:00 – 5:00 Warrior II + Reverse Warrior
5:00 – 4:00 Hamstring stretch
4:00 – 3:00 Wide leg + Cobblers Stretch
3:00 – 2:00 Pigeon Stretch
2:00 – 1:00 Torso Twist
1:00 – 0:00 Cat / Camel & Child pose
2:00 – 0:00 Cool-down (reccomended)
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TOTAL BODY
“10 Movements in 10 Minutes”
2:00 – 0:00 Warm-up (RECCOMENDED)
10:00 – 9:00 Chuck Ups
9:00 – 8:00 Switch Wrist Lawn Mower
8:00 – 7:00 Corkscrew-Military Press
7:00 – 6:00 Crazy Eights
6:00 – 5:00 Tricep Kickback Throws
5:00 – 4:00 Band / Tubing Crunch
4:00 – 3:00 Cyclone
3:00 – 2:00 Rocking Iso Lunge
2:00 – 1:00 Deep Seats (close, medium, wide width)
1:00 – 0:00 Carlito Pushups
2:00 -0:00 COOL DOWN (RECCOMENDED)
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CARDIO - 10 Movements in 10 Minutes
2:00 - 0:00 Warm-Up (I’d recommend)
10:00 – 9:00 Combo Run
9:00 – 8:00 Warrior Lunges
8:00 – 7:00 Tires
7:00 – 6:00 off The Line
6:00 – 5:00 Charlestown Kick
5:00 – 4:00 Circle Run
4:00 – 3:00 “The Gretch”
3:00 – 2:00 Defensive Slide
2:00 – 1:00 Side Lunge – Side Kick
1:00 - 0:00 Hop Squat – Run Home
2:00 - 0:00 Cool down (I’d recommend)
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MY PRE PLANNED MEALS
MEAL 1 – 9:00 am - Anator P70 after my workout
MEAL 2 – 10:30 am - Oatmeal with Blueberries and (1) apple
MEAL 3 – 12:30 pm - (1) cup Grapes and (1) whole Green pepper
MEAL 4 – 2:30 pm - Chicken meat pie
MEAL 5 – 4:30 pm - Tulapia fish with (1) whole tomatoes and (3) green olives
MEAL 6 – 7:00 pm - Chicken thigh/leg with mixed beans
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TOMORROWS WORKOUT IS
2 MINUES – WARMUP
10 MINUTES - Cardio
10 MINUTES - Core Cardio
10 MINUTES - Yoga Flex
2 MINUTES COOL DOWN
www.facebook.com/chrisducharme
how many inches did you lose?
Hi tamieka,
Great question. I messed up when I took my stats because I didn’t do my measurements. But, here’s the deal. I’m a little embarassed to say this, but before I started the 10-minute trainer, my wife and kids couldn’t clasp their hands around me when they hugged me.
After the 10- minute trainer, they can wrap their arms right around my waist and grab onto each arm. The “inches” don’t matter to me.. that’s was an emotional moment that I will remember for ever…
I would say 6-8″ around my waist and my belly is completely gone. Infact I have an 8pack now!!!
Thanks for reading….
Chris
http://www.ducharme.ws