Real Hot

Arc Trainer 10 min lvl7 Hills - try lvl8 next time!

Reverse fly - 20lb dBs 3/9 // Longbar cable row - 60lbs 1/9, 2/6

 Bodyrock:

12 rounds - 10s/50s 

one leg squat/jump tuck - 7/12/12/12

santana zuzana pushup - 13/13/13/12

side jump/side lunge - 18/21/21/18

**Assisted pullups - 29/26/25/23

Added the pullups in for extra pull! And because to me, the back is most important to strengthen.

Bodyrock workout time: 16min

Total workout time: 28min 36s

I plan on logging my saturday workout (fingers crossed I get it done) when I get back next week.

Have a great weekend! :)

Food Log:

7am - Perfect Foods Bar

10am - cappuccino whey shake, 1/2 medium banana

1pm - 1/4lb bison, 1 tbsp dijon mustard, 1 pB protein ball

4pm - jerky

7pm - chicken, salad, and 2 tbsp dressing

I Want Your Sweat

This was really, really, really hard and I was gasping for air the entire time. I thought I was going to die after just the first round and I still had 2 more to go! I made it though and it feels good. That’s what I always try to keep in mind when I don’t feel like working out.  I beat Zuzana’s time but just over a minute too! I haven’t been this challenged by a Bodyrock for a couple weeks. I used my Ultimate Sandbag with 30 lbs in it but next time I do sandbag cleans I’m going to wear gloves and a t-shirt because I no skin left on the knuckles of my thumbs and rash on my chest, shoulders and biceps.

5 min Jump rope

ez curls 45lbs (3/9)  // incl. bench curls 17.5 dbs (1/9,2/6)

Bodyrock:

3RFT:

1. Sandbag Clean and Side to Side Half Squat as one rep – clean the sandbag and than take one step to the side pushing your hips back. Step back to the middle and now take a step towards the other side and push your hips back again until your thighs are parallel to the ground. Step back to the middle and place the Sandbag on the ground. Complete 20 reps total and then move on without any break to the second exercise
2. Break Dance Push Up - each push up counts as 1 rep. Start in the crab position, slide one leg underneath the other and turn over so that you end up in one leg elevated plank position. Do one leg push up and then reverse the movement and get to the starting position. Alternate sides. Complete 20 reps and move on without taking a break.
3. Side to Side Knee Raises – raise your knees as high up towards your chest as you can and then extend your legs towards one side. Alternate sides. Each knee raise counts as 1 rep. complete 20 reps total and move on without taking a break.
4. Twist Jump Squat – Start standing with your feet and knees pointing slightly outwards. Push your hips back and squat down until your butt is below your knees and close to the ground. Jump up and twist so that you land facing the opposite direction. Get into a deep squat as soon as you land and keep going until you complete 20 reps.

completion time: 20min 45s

Total workout time: 28min 53s

Food Log:

7am - whey and oats, 4 prunes

10am - cappuccino whey shake, 1 medium apple, pB protein ball

1pm - 1 can light tuna, 20 green beans

4pm - jerky, 1/4th cup raw walnuts

7pm - 1 cup southwest chicken stoup, 1 serving organic blue chips

So far the only true dietary success I’ve had is avoiding alcohol :(

Totally psyked for our MOAB trip! We are going to see Canyon Lands and Arches National Park as well as meet up with some friends from Arizona. You’ve noticed I haven’t really taken much active rest this week and its because I’m trying to get all 5 workouts in before we go. Since my glutes were phenomenally sore on Monday and I couldn’t work out, I’ll have to get one done early Saturday morning. This is a bad situation because there is a chance it might not get done especially if things get hectic that morning. The good news is that we’ll be hiking around all weekend long so at least I’ll be moving! I’ll get to try out my new camping mat (made of memory foam) that I bought for our camping adventures in Kauai so hopefully it’ll prove a most excellent device.

Sexy & Jacked

The workout:

Jump rope 5 min

narrow grip tricep press 30lbs 3set/9reps // skull crushers 15lb dBs 1 set/9rep, 2 set/6 rep

Sexy & Jacked

I made some changes to the reps in this workout:

1.   Low jacks - 50 reps (instead of 20)

2.   Pike press - 15 (instead of 6)

3.   Mnt Climbers - 60 (same)

4.   Tricep leglifts - 15 (instead of 10)

5.   Supermans - 30 (instead of 10)

6.   ((Roll over))

7.   Toe touches - 30 (instead of 20)

8.   Leg lifts - 30 (instead of 20)

Completion time: 19min 51s

Total workout time: 27min 40s

I feel like I’ve done this workout before but I can’t remember the old name for it...

Food log: 1 carb day

7am -  oats and biochem vanilla whey, 2 prunes

10am - 1/4 lb bison, 1 cooked zucchini, 1 pB protein ball

1pm - cappuccino whey shake, 1/4 cup raw, shelled sunflower seeds

4pm - 1 strip sirloin jerky

7pm - 2 oz lean pork chop, 1/4th cabbage, 2 tbsp home made dressing

Am seriously considering going back to the hi/lo calorie cycle. This no fruit thing is seriously messing with my digestive tract which is fickle enough to begin with.

Jacked Up Chick

Today’s discovery: how agave nectar differs from honey. Aside from a slight difference in taste and viscosity, Agave nectar doesn’t have the same effect on blood sugar that honey and traditional white sugar do. That means it doesn’t cause a huge insulin spike after you ingest it. This is good for two reasons: a) you don’t suffer “rebound” hunger and b) to constantly have your insulin level spike real high and then dive real low through out the day is unhealthy for metabolism and often results in this “Metabolic Syndrome” that we’ve heard so much about lately.

P.S - Click on the title of the entry above to be taken to the bodyrock webpage where there is a video, pictures and descriptions of the workout.

10 min jump rope

Lateral raise 20lb dBs 3sets/9reps  // overhead press 22.5lb dBs 2sets/9reps and 1set/6reps

Jacked Up Chick

Part 1 - 10/30 6rnds

Vertical leap: 17/14/13/14/13/13

Part 2: for time

1 arm press up - 5 each

inverted row kicks - 10 reps

time: 5min 12s

*I added 5 more reps onto the reverse pushups for a total of 15 reps.

Part 3 score: 6 rounds 10s/30s

High knees - 75/74/72/68/69/69

Bicycle - 20/18/16/19/17/17

bodyrock workout time: 17min 28s

total workout time: 30min 39s

Food Log: 4 carb day

7am - Perfect Food Bar

10am - cappuccino whey shake and 1 medium banana, 2 prunes

1pm - 4 crisp bread crackers, 1 cup green giant potato/red pepper steamer,  3 oz lean pork chop

4pm - 3 pB protein ball, 1 large apple, RTD muscle milk light, 1 cup whole wheat goldfish

7pm - 3.28 oz pork chop, 1.5 cup wild rice

Clearly I did extra carbs today. Trying to remedy my digestive tract....

Body Stats Update!

New progress photos! I am SUPER happy with my legs!!!!!!!! I'm doing everything I can to fight the urge to just the hit the cardio REAL hard in these last remaining weeks but I told myself I was going to do this mostly via nutrition and not run myself into the ground this time. The problem with going extra hard is that yes you successfully achieve your goal for vacay or wedding or class reunion but if you want those results to last you have to get used to putting out that kind of energy all the time. That gets mighty hard to do after awhile and can result in overtraining. This has been my story for the last several years. Adding more and more exercise until I had no energy for anything else in life. Bodyrock has opened my eyes to a better philosophy; be consistent with good nutrition, exercise super intensely for a short period of time and still get the body you want.

Body Stats Update:

weight: 125lbs (down 1.4 lbs)

waist: 27in (down another inch!)

hips: 33.5in (down another half inch!)

body fat: 16% (down .85%)

October (16%)

 

Compared to August (18%)

YES!!!!!!!!! :D Can’t wait to see the results next month! Hoping to drop at least 1% if not 2.

Postponing the workout today due to the fact that my glutes are ON FIRE. Luckily it’s the glute medius which is does not play a primary role in walking. Stairs are a different matter. I didn’t want to postpone due to the fact that we are going to be gone all weekend but I guess I’ll just have to make myself do one Saturday morning before we get on the road.

Food Log: 2 carb day

7am - 1/2 cup old fashioned oats and 1 scoop BioChem whey protein, 2 prunes

10am - cappuccino whey shake, 2 tiny apples

1pm - 1/4 lb bison, 1 tbsp dijon mustard, 1 pB protein ball, 15 raw green beans   

4pm - 1 sirloin jerky strip, 1/4 cup raw, shelled sunflower seeds

7pm - 4 oz lean pork chops, 1/4th cabbage, 2 tbsp home made dressing