Killer Booty Sculpt

6 min warm up

SS 4/9 TRICEPS:
1) dip station dips
2) narrow BB press +15# each side
3) dB kick backs (dbl) #15
time: 5:56

Killer Booty Sculpt
10/50 -- 12x
dB squats #20s - 17/19/19
bent dB row with twist (bottom) #15s -  19/20/20
sB twist to OH L #15 - 17/17/18
sB twist to OH R - 17/17/16

total time: ~18 min

sun eats:
920 - cappuccino shake, banana
1 - 2 eggs, paleo mug muffin w/ almond meal instead of flax
4 - mac nuts, dried pineapple, 2 apples
730 - buffalo burger w/ 1/3 gluten free bun, large salad w/ vinegar & some fries 

 

I'm Into You & Missing 14% :(

First, a lecture about my happier and less fat days. As I've been moving my blog over to this site, I discovered my progress photo from Feb 2012. AMAZING! That is my ideal. My perfect me. Then a spring/summer of drinking, partying and cross fitting too hard hit me :( That's when I realized that cross fitting has failed me. It leaves me so drained that I can't keep up a paleo diet and also taxes my ability to rock climb. Last summer I suffered the same thing! After I have my baby, I am going to give myself 4-6 weeks to heal from that and then really hit the body rocking hard! Before I even start that, I am going to really clean up my diet and go paleo again. I think the combo of BR/paleo will work out much better energy wise than cross fitting. Plus maybe I'll be able to rock those 5.11s again! My ultimate goal being to lead some 5.10s outside. For now, the best I can do is clean up my eating after a long weekend of Xmas sweets.

FEB '12

6 min warm up

SS legs 3/15
1) hamstring curls on ball (dbl leg)
2) back squats #65          **this is getting ultra heavy for this rep range:(
3)1 leg squats (touch dB to ground) #25
time:

10/50 -- 12x
JR hi knees -118/127
pike press to crab to pike press - 9/8
JR - 128/115
inv row - 16/16
JR - 130/107
sB wide stance side to side lunges #30 - 12/12


                                                               

              

OCT '12

sat eats:
815 - mango/strawberry protein shake
12 - paleo mug muffin w/ 2 eggs, apple
3 - leftover paleo jambalaya w/ cheese, 2 dried pineapple slices
5 - mac nuts/apple
8 - chicken, salad, dried pineapple

Teeny Bikini Workout

6 min warm up

SS: back 3/15
1) pull ups (assisted 13/13/14)
2) 1 arm cable row #15 (too lite!)
3) bent dB row #15s 
time: 7:10 

10/50 -- 12x
ugi 1/2 burpee (no pu) w/ jack punch1 -16/16/16
dip station elevated pu/asst'd tri dip w/ feet on ugi - 5/6/6
ugi g2OH swing touch knee to ball (alt sides) #10 - 13/14/14
ugi crunch up w/ alt leg lift - 16/17/17

total time: ~20 min 


thurs eats:
9 - cappuccino shake, grapefruit
12 - jerky, apple, nuts
4 - 1/2 chicken, paleo mug muffin
8 - chicken, salad w/ vinegar, brown rice

Show It Off

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LAST THURSDAY’S WORKOUT:

Indoor rock climbing (2hrs)

Then I got sick for days and days so no workouts til Xmas :(((((((
======================

Show It Off - Dec 27th

Trying to show it off but there's not much yet!

6 min yoga warm up

SS: bi

1) BB curl #35

2) concentration curl #12

3) supine curl #10

time: 9:03

Show It Off

Part 1: 4RFT

sB back full squat #30 - 15x

elv plank knee tucks - 30x total

sB shldr press - 15x

BB bent row #55 - 15x

time: 12:38

Part 2: 10/50s -- 8x

High knees JR

Part 3: 4RFT

sB 1/2 back squat - 15x

elv pu - 15x (sets1-3: 5 full/10 knees, last set all knees)

inverted row - 15x

time: 8:06

SOOOOO HARD!!!!

total BR time: ~28 min

total workout time: ~38 min

wed eats:

830 - protein hot chocolate, apple & 1/2 kiwi

12 - chicken, sweet tato w/ coc oil, apple

2 - mac nuts & raisins

7 - enchilada stew (paleo), 1/4 cup brown rice, pinch of shredded cheese, strawberries

good job today, me!

#132.6