BR Lean #5

3 min yoga warm up

BR Lean #5
10/50s -- 36x
4wide squat hops/hold, 4 bi curls #20s - 3.5/3.5/3
dyn squat
dB shoulder around the world, tri kcik back, narrow squat #15s -8/7/7
1/2 burpee
burpee w/ pu, jump tuck -7/8/8
dyn squat
BB back squats #65 -10/9/9
1/2 burpee
leglift low pulse 3x to hip lift -8/11/10
dyn squat
1 arm plank jump in 3x each alt. -8/8/7
1/2 burpee

paleo day 4
8 - coffee w/ protein coc creamer

1130 - salmon, egg white, spinach bowl, banana, 1/4c coconut p+yogurt
1230 - apple
330 - 1/2cup nuts, ratatouille w leftover burrito meat, mashed tato
530 - protein hot choc (125cal v)

730 - tomato basil chicken

Oy.......
the nuts.

Zkettlebell #10

SUN:
Indoor climbing

=============
3min yoga

Zkettlebells #10

30min amrap (o=2rft):
10 Clean + Lunge + Press (total*) #26
30s JR
12 Jump Lunges #18
30s JR
20 Figure 8-Squats w/ Bent Row #42
30s JR
12 Jump Squats #18
30s JR
10 KB 1/2 TGU to tabletop pose(each) #26
30s JR
20 BB glute bridges #55
30s JR
#rounds:  2  3/4


Paleo day 3:
8 - coffee w/ protein creamer (10gp)
12 - leftover meatloaf, roasted veggies, 1/2 bbq chicken tato boat
2 - protein bar, carrots, bites of apple
6 - ratatouille, spinach, 1/2c nuts, 1scp protein hot choc (125cal v)

DailyBurn WTF Loaded Lower Body WO + The EXTRA Rounds by k8*

3 min yoga

DailyBurn WTF Loaded Lower Body WO + The EXTRA Rounds - by k8*
P1: 4min AMRAP
8x suitcase squat #15s
8x suitcase squat/snatch2OH lunge back #15s
#sets: 1st: 4  /2nd: 4
P2: JR 4 min(5/25s)
P3: 4 min AMRAP
8x dB skater lunges #15s (k2g)
8x manmakers (no OH p) #20s
#sets: 1st: 2/2nd: 2
P4: JR 4 min
REPEAT!

Boy they weren't kidding when they named that workout WTF. Neither was I when I added the 3rd round.......

time: 32min

PALEO DAY1 (Fri)
8 - coffee w/ protein coconut creamer (10g)
12 - salmon/greens/eggwhite bowl (no vegan parm and only 2oz salmon), banana
4 - protein bar, 1/3cnuts, steamed veggies
5 - carrots & gauc
7 - beef, salad, swt tato mash

BR Lean #4 & Strict Paleo BEGINS

The O shit. I have LESS than 4 weeks until FL and just about 4 week til Puerto Rico. Strict PALEO begins today. I want this. I need this. Let's get back on track and clean out the system for bikini beach time and baby #2!!!!!! Buh-bye splenda.

DO IT.
OWN IT.
LOVE IT.

I NEED THIS.
I WANT THIS.
I GOT THIS.

IT'S YOURS FOR THE TAKING. TAKE IT!!!!!!!!!!!!!!!

Paleo approved starch list here.

I do like the pattern of eating I've been on with the 8am coffee/protein creamer, 1st meal at noon, 2nd around 4 and last around 7 with an occasional snack between 2nd and last only if in dire need. We'll keep going with this. The creamer recipe I need to change to coconut milk, vanilla ext & lo han sweetener though.


3 min yoga warm up

BR Lean #4
10/50x -- 36x
JR
*expl inv row - 27/27/25
JR
1 pu/plank db kick back 2x #17.5 -  r10/L10/rL5each
JR
BB side lunge/curtsey lunge L #45 - 8/8/8
JR
BB side lunge/curtsey lunge R #45 - 7/8/8
JR
*ab splitter #20 - 5/5/5
JR
BB 1 leg dL 2each #45 - 10/10/10

time: 36 min

wed eats:
12 - protein bar, 10b = bobo, pear, some clementine slices
330 - smoked salmon, salad, 1/2c nuts
5 - carrots & cookies :(((((((
7 - grnd beef, salad

Intense [16] Minute Workout

3 min yoga

Intense [16] Minute Workout
10/20s -- 8x each exercise
dive bombers - 5/4/3/3/3/3/3/3
JR
sB squat pick up to shoulder/lunge back #42 - L5/R4/4/4/3/3/3/4
JR
dip station oblique taps - R10/L11/11/11/10/10/10/10
JR
snowboarder (touch grnd) #12 - L8/r7/6/7/7/7/7/7
JR

time: 32min

tues eats:
8 - coffee w/ protein creamer
12 - salmon/eggwhite/spinach quiche, 10b = fig bar
3 - protein hot choc, steamed veggies, 1/2c nuts,
5 - leftover meatloaf, 10b = corn puffs
7 - bbq chicken stuffed tato, salad

HiitReps #20

Mon:
Indoor climbing

====================
3 min yoga warm up

HiitReps #20
**30min AMRAP [o-4rft]
BB low reverse lunges #65 - 10x (total)
JR 30s
dip station chair dips (st leg #12) - 10x
JR 30s
inv row #12 - 10x
JR 30s
back squat #65 - 10x
JR 30s
dip station knee raises #10 - 10x
JR 30s

#rounds: 4  1/5

Sun

Dinner free meal

Mon

830 - coffee/protein creamer

1130 - salmon, spinach, egg white frittata, 10b= fig bar

130 - pepperoni and clementines, 10b = 1/4 pbj sammich/crackers, 14 Mac nuts

5 - protein hot choc w/ alm milk, steamed veggies

7 - ground beef, spinach

BR Lean WO #3

BodyROck Lean WO #3
 10/50x -- 36x
1. **Mtn Lunger- 10/9/10
JR
2. Bench Dyn Squats #12 - 14/22/23 (5riser total)
JR
3. **1/2 burpee c2p - #15s:9rep/#17.5s:11rep/#20s:11rep
JR
4. Ugi Plank Jax - st. Arm: 44/42/elbow:41
JR
5. Elev. Front Ft Jump Lunges #12s - 28/28/30
JR
6. **trx knee tux - 16/18/21
JR

total: 36min

Friday eats:

8 - coffee w/ protein pales creamer

12- leftover green chicken chili, 2 Applegate sausages, 2 slices deli turkey, banana, 10b = bobo/fig bar

330 - nana protein shake, steamed veggies, 1/4c alm slices

5 - 2oz jerky, carrots

7 - beef squash boat, kale salad

ZWOW #58

ZWOW #58
10/50 -- 36x
bosu side to side hops (stay low) #12 - 31/31/25
JR
split lunge opp OH press #17.5 r - 13/12/11
JR
split lunge opp OH press #17.5 L - 10/10/10
JR
**front squat #55 - 13/11/10
JR
dB santana pu (alt) #15 - 7/8/7
JR
plank pull unders #35- 14/14/14
JR

Sat eats

8 - coffee w/ protein creamer

12 - salmon egg white kale frittata, 10b= bobo bar

330 - protein hot choc, steamed veg, nana

5 - 2T p28 pB, 10b=rice cakes, fruit

7 - leftiver beef squash boat, salad

zKettlebells WO #1

zKettlebell Series Workout # 1: 
10/40 -- 40x:
Side-to-Side Kettlebell Swings #30 - 23/23/21/19
Alt each time through: dynamic squat &burpee
Warrior Rows (LEFT) #30 - 19/17/17/15
Dyn sqt/burpee
KB dbl dL  #60- 12/14/16/16 
Dyn sqt/burpee
Warrior Rows (RIGHT) #30 - 19/17/17/14
Dyn sqt/burpee
kB Knee Hugs #26 - 11/10/11/11

Dyn sqt/burpee

total:33min

Crabby Abs Tomorrow Workout & a new food idea.

Babysitter cancelled :( No climbing for me today :(

NEW IDEA.
8 - coffee with protein coconut creamer
12 
330
530
7
etc........... 

3 min yoga

Crabby Abs Tomorrow WO
10/20 -- 8x (FOR EACH COMBO)
1) ball pike abs - 7/7/7/7
2) ball unilat crunch ups #26 - R7/L7/7/7
===
JR High knees
JR Basic Bounce (fancy)
===
3) V-leg lifts on dip station - 9/9/8/8
4) sB star crunches #10s - 9/10/9/8
===
JR High knees
JR Dbl Under combo
===
5) plank high step walk overs - 9/9/8/9
6) bosu prone Y back ext #5s - 8/7/8/7
===
JR High knees
JR Basic Bounce (fancy)
===
7) BB ab roll outs - 5/5/5/5
8) Ball hand to foot pass - 9/7/9/9
===
JR High knees
JR Dbl Under combo

total time: 32min

wed eats:8 - coffee w/ paleo protein creamer
12 - salmon/eggwhite/kale quiche, 1/2 nana
3 - protein hot choc (1.5scp & coc milk), 10b = fig bar, pear
5 - 2 T p28 pB & carrots
730 - chicken, 1/4c pine nuts, 10b=wild rice, salad w/ vinegar

BR Lean WO #2

This is ridiculous. I hate food. I need a special pre-programmed fridge dispenser so I only get the allotted amount of food at certain times a day.

3 min yoga

BodyRock Lean WO #2
10/50 -- 36x
1. **dB walking lunges #25s - 20/15/15
JR
2. dB chair pistol L/R/2 jump tuck #20 - 4/5/5
JR
3. SuperGirl hold & Leg Press Up #5s -11/13/13
JR
4. **plank rows #25s - 14/16/13 
JR
5.  sB Lunge Hop L #30 -14/15/13
JR
6. sB Lunge Hop R #30 -13/15/13
JR

time: 36min

mon eats:
8 - coffee w/ coc protein creamer
1030 - salmon/eggwhite/spinach quiche, 10b = fig bar
1 - banana, 1T p28 pB
3 -protein hot choc (1.5scp), steamed veggies
5 - grnd beef swt tato hash/peppers, 1T p28 pB, 20b = heritage o's  :-(
7 - HM chicken soup, 1/4c pine nuts
*woke up pretty lean this morning*

Tues eats:

8 - coffee w/ protein paleo creamer

1030 - mug muffin 1.5, 10b= fig bar

1230 - pear, 2 T p28 pB

3 - freemeal

7 - green chckn chili

I feel like the last week in December I may start a strict paleo thang to get ready for Puerto Rico.......................................

ZWOW #75 & 15 Min JR

3 min yoga warm up

ZWOW #75
*2RFT: (original = 3)
JR 45s
1 arm OH full squat #18 - 10x each
JR 45s
**BB wide squat #121 - 10x
JR 45s
curtsey lunge side kick #35 - 10x each
JR 45s
**BB wide squat #121 - 10x
JR 45s
dB squat & chop #22 - 10x each
JR 45s
**BB wide squat #121 - 10x
time: 24:23

BONUS 8 MIN:
10/50 -- 8x
JR/Burpee

total: 32min

sun eats:
10 - salmon/eggwhite/spinach quiche, banana 20b - granola/pB sammich
3 - pear, protein hot choc (1.5scp), steamed veggies, 1 T p28 pB, seasnax (costco brand)
5 - chicken soup w/ veg
7 - swt tato/beef hash

BodyRock Lean Workout #1 + Bonus Burn -- 6WO/WK!!!!

I know I've said this before. And I'll say it again. And again. And again...but I really think that Lisa's bodyrock workouts suck. It's all upper body and core with her. F that. Leg workouts expend more energy plus my arms are awesomely more muscular than hers so I don't need all the arm work. This instructor looks way better. I'm interested in following this program to see how this new trainer works but I'll still be mixing in Z's [highly superior] workouts.

YES I AM NOW DOING 30min workouts 6x week. Since dec 1.

3min yoga

BodyRock Lean Workout #1
10/50x -- 24x
1. Divebomber, Push up & Back - 7/7
JR
2. Steering Wheel Front Raises #15 - 20/22
JR
3. BB Bentover Row x2/stand #65 - 13/13
JR
4. DB ½ Burpee, Upright Row #20s - 11/10
JR
5. **BB back squats #65 - 13/11
JR
6. Elbow Plank Rotations - 20/22
JR
then:
10/20s -- 16x
fwd bend kB split squat #30 - L8/R9/9/9/8/10/10/9
JR

total: 32min

sat:
11 - salmon/eggwhite/spinach bowl, 10b = figbar
3 - protein hot choc (1.5scp), steamed veggies, 1T p28 pB
5 - 2 glasses red wine
7 - chicken/veg soup, bowl o strawberries, 1 T pB

BR HiiTMax #8 & zSHRED #45 Mash Up

BodyRock HiiTMax Workout #8

10/30 -- 24x (16min)

1. Ft on Ugi Situps k2e

JR

2. Bosu dB star crunch L #8

JR

3. Bosu dB star crunch R

JR

4. Flutter Kicks

JR

5. Knee hugs

JR

6. Side Plank dB toe touch L  #8 

JR

7. Side Plank dB toe touch R 

JR

8. High Plank dB Reach Under L #8

JR

9. High Plank dB reach Under R

JR

10. St Leg Sit Ups PUllover/OH reach/twist one side #20

JR

11. Leglifts -

JR

12. Bosu back ext #8

JR

then:
Zshred # 45: 
Breakdown: 2 Rounds for TIME!
    •    15 sB Back Lunges w/ Twist + Knee Up (Each leg)
60s ROW
    •    **10 3jump lunge 1kick thru #12
60s ROW
    •    10 sB Side Step-Up Burpees #20s (total -- oops)
60s ROW
    •    15 dB SIde Plank Crunches (Each) #12
60s ROW
time: 23:39

total: 39min

fri eats:
11 - salmon/eggwhite/spinach bowl, 10b = fig bar
3 - funfetti protein bar, banana, 2 T p28 pB, 6 mac nuts, carrots
5 -leftover paleo beef stroganoff, green beans
745 - steamed chickn/veg, 6 mac nuts, 2 crackers, lo mein noodles :(

Z's 5 Min WO #19/Butt n Squat 5 Min WO MASH UP

Indoor climbing (Thurs) 

Getting comfortable leading 10-!!!!!

======================
[5 Minute] Workout #19
10min AMRAP
5 uni-lat kB suitcase squat L #47
30s JR
5 donkey kick/jump up
30s JR
5 uni-lat kB suitcase squat#47
30s JR
5 donkey kick/jump up
30s JR
5 **1 arm inv row each
30s JR
#sets: 2
THEN
Butt & Squat [5 Minute] Workout
10/30s -- 30x
dB side lunge hop to other side #15s - 12/12/12
JR
dB fwd lean wide squat/front raise #10s - 13/16/15
JR
dB lunge back/kick (dB in curl position) L #15s - 11/11/11
JR
dB lunge back/kick R #15s - 11/11/11
JR
dB fwd lean wide squat/front raise #10s -15/18/16
JR

total: 30min

wed eats:
12 - salmon & kale salad, 10b = raspberry muffin [turley's]
3 - strawberry protein shake (1.5scp), pear , bowl of strawberries, 6 mac nuts
5 - paleo chicken fingers, spinach salad/vinegar, 10b = fig bar
7 - Paleo beef stroganoff w/ spag sq and grapes

Thurs:

Freemeal dinner

Teeny Bikini Workout -- REMEMBER 10 BITES

REMINDER:

• REAL FOOD breakfast
• 10 bites PROCESSED starch every other meal (12 & 5)
• Protein shake immediately after workout. 

3 min yoga warm up

Teeny Bikini Workout

p1: 10/50s -- 16x
1) dB 1/2 Burpee (w/o pu)/jack dB punch #10s - 10/10
JR

2) Dip Station Elevated Push Ups & Tricep Dips - 7/6
JR

3) sB/wV Sumo Knee Touch & Front Raise & Squat #30 - 7/7
JR

4) dB pullover star crunches #20- 15/16
JR
p2: 10/50x -- 16x

1) Ugi Sqz Low pulse squats #22 -  58/41
JR

2) Sit up/twist n punch #10s - 16/15
JR

3) butt2ugi air squats #12 - 25/21
JR
*4) Lat Pulldown #136 - 13/12
JR

total: 32min

mon eats:
12 - 4oz grdn ostrich, 1 cup spinach, 1/2c eggwhites, (10b = fig bar/bobo)
245- protein hot chocolate, green beans
5 - jambalaya, 10b = anions snack mix/tortilla w egg
830 - chicken & leftover hamburger bites, spinach salad, big bowl o strawberries

Tues

11 - protein pumpkin mug muffin, med nana, 10b = Annie's snack mix
145 - can tuna,  pepporoni, 1/2c nuts, spinach in balsamic vinegar, pear, strawberries, carrots
4 -smoked salmon egg white mug quiche, 1/2c steamed veggies
7 - paleo chicken fingers, HM sweet potato fries, salad w/ vinegar

zShred #35 & zKettlebells #2 MASH UP -- 10bites

10bites processes starch every other meal.

3min yoga warm up

Zshred # 35: 
Breakdown: 3 rounds for time!
    •    10 Weighted Squats + Jump Tuck - 3x
    •    1-Min Jump Rope or High Knees
    •    10 Weighted Lunges + Jump Switches - 2x
    •    1-Min Jump Rope or High Knees
    •    10 Plank Row Jump Ups
    •    1-Min Jump Rope or High Knees
time: 22:14
&
Zkettlebells #2
Breakdown: 2 rounds for time!
    •    10 Reverse Lunge Pass Under curl (LEFT) #26 +12 
JR 30s
    •    10 Reverse Lunge Pass Under curl (RIGHT)
JR 30s
    •    10 BB F. Sumo Squat Knee-Up #65
JR 30s
    •    10 Surrenders (stand/kneel butt2heels/kneel up/twist both sides/stand up) #30/26
JR 30s
    •    10 Russian Twists #30
JR 30s
time: 17:29

total: 39min

ZSHRED #20 & #36 MASHUP

 Zshred # 20: Breakdown:
10/50 -- 16x
Jump Rope (alt high knees/Bb)

**burpee no pu/ pullup knee tuck - 8/7
Jump Rope
   
3 Jump-Lunge -- Dive Bomber
 #12 - 5/4.5
Jump Rope
   
Full Goblet Squat
 #47 - 13/12
 Jump Rope
     
Reptile each side then plank jump in - 11/11
THEN:

Zshred # 36:
10/50s -- 18x
*burpee
5 Kettlebell Bent Leg Dead lifts / 5 Kettlebell goblet squats
 #47 - 2/2/3
Burpee
4 Kettlebell Lunge backs / 1 kB Push up #47 - 2.5/3/3
Burpee
5 Side Plank Lift / 5 Knee Hugs #12 - 2.5/3/2.5

total: 34min

mon eats:

10am
Libby's - Canned Pumpkin, 0.25 cup (122g)
Promix - Grass Fed Whey Protein Powder, 3 scoops
Thai Kitchen - Coconut Milk (Unsweetened), 0.25 cup (79ml)
Preworkout Snack?
Macintosh Small - Apple Small, 2 small apple (100g)
130/2pm
Ground Beef - 90/10, 5 oz
Spinach - Raw, 2 cup
Napoleon White Balsamic - Balsamic Vinegar, 2 tbsp
Macadamia Nuts - Raw-1 Nut, 6 Nut
4pm
Funfetti protein bars, 1 serving(s)
Quest - Lemon Cream Pie Bar, 0.33 bar
Bybee Foods - Frozen Organic Green Beans, 90 g
Barbara's - Snackimals, 5 cookies
7pm
Baked Fresh - Spaghetti Squash 1 Cup, 1 cup
Walnut Acres - Organic No Salt Added Tomato and Basil Pasta Sauce, 1/2 cup
Daily Chef - Normandy Blend Frozen Vegetables, 0.5 cup
Protein - Tyson Chicken Breast, 3 oz
Other snax
Annie's - Cheddar Bunnies- Original, 15 grams
P28 - White Chocolate Peanut Butter, 33 g
TOTAL:

 1603cal, 141g CHO, 64g fat, 127g protein

Zshred #37 & Guns n' Pistols #8 MASH UP

Calorie FAIL! So hungry. Too hungry. It's affecting my sleep. I'm going to take it back to 1827 which is a 10% calorie deficit. I didn't want to do this since I shortened both the dog walks AND my workout but oh well. Contemplating 6 workouts a week to make up some of the difference....

3 min yoga warm up

Zshred # 37: Breakdown:
*2rft (original = 3)
10 Alt. Pistol [down] to one leg Burpee Jump Up #12  
1 Minute ROW  lvl8
10 split squat #25s - each  
1 Minute ROW   
5 split squat hold Rows each #20s 
1 Minute ROW
time: 17:16
THEN:
Guns & Pistols #8
15min AMRAP:
1/2 pistol/curtsey lunge w/ bi curl #20s  - 10x
25 dBl unders
dB pu, jump ft in, stand, OH press #20s - 20x
25 dBl unders
**alt pistol jump ups #12 - 20x (total)
25 dBl unders
#sets: 2

total: 32min

HiiTMax Workout #7

I'm sorry lisa-Marie but your workouts SUCK. I'm done with you. Glad I kept my account with zuzkalight open!!!!!!!!

10/20 -- 32x

Wise Bb squat #105^ - 7/8/9/9/7/8/7/8

Jr

Ab splitters #20 - 2/3/3/3/3/3/3/2

Jr

HiiTMax Day #7
10/30 -- 24x

1. Tricep Push-Up Burpee Tuck Jump #12 - 5

Jr 

2. Walking Push Ups #12 - 6

Jr

3. 1 Mtn Climber kick up toe touch (alt) #10s #12 - 6

Jr
4. Mountain Climbers4/ Reptile Runners 4 #12 - 4

Jr

5. Jump Lunge #12 - 25

Jr
6. Kickup Tricep Dips #12 - 30

Jr
7. Ninja Tuck Jumps #12 - 5

Jr
8. BB Wide Leg Squats #117 - 11

Jr
9. Lunge & Bicep – In & Outs – Left Leg #10s - 16

Jr

10. Lunge & Bicep – Forward & Back – Right Leg - 17

Jr

11. wV Chin ups #12 - 7

Jr

12. Alt. Side Crunch Roll #12 -  12

Jr

Total: 32min

HiiTMax Workout #6 & Burn It [*by k8*]

 Indoor Climbing 2hrs

===================================

Burn It 
10/20s -- 32x (16min)
back squats #65 -7/7/7/6/6/6/6/5
JR
dip st. V-lifts -8/9/9/8/8/9/8/8
JR

HiiTMax Workout #6
10/30 -- 24x (16min)

1. Alt dB G2OH #35 -6

JR
2. Monkey push back - 9

JR
3. Wide Bicep&Narrow Bicep Curl #20s – 5

JR

4. Elev ft reptile with straight arms/to elbows reptile - 6

JR
5. One Leg dB Pogo Balance Left & Press #20 - 5
JR

  6. One Leg dB Pogo Balance Right & Press - 5

JR

7. **explosive step ups #12 - 16

JR

8. Squat Touch Jump Back/Fwd Touch #12 - 13
JR

  9. Star Jumps #12 - 12
JR

  10. Sit Up to Crab Toe Touches #12 - 8

JR

11. Jack Knife Pull Over & Toe Touch #12 & #20 -7

JR

12. Tricep Push Up/Shoulder taps #20s/punch out #5s - 3

JR

total: 32min

tues eats:

10am
Quest Bar - Peanut Butter and Jelly Bar, 60 g
Macintosh Small - Apple Small, 1.66 small apple (100g)
Preworkout Snack?
Nature's Path - Heritage O's Multigrain Cereal, 90 g or 3/4 cup
130/2pm
Napoleon White Balsamic - Balsamic Vinegar, 2 tbsp
Ground Beef - 90/10, 5 oz
Generic - Mixed Salad Greens - Organic, 1.5 CUP
4pm
Promix Grass-fed Whey Protein - Whey Protein, 3 scoops
Almond Milk - Almond Milk - Vanilla - Unsweetened, 2 oz
Bybee Foods - Frozen Organic Green Beans, 90 g
Generic - Canned Pumpkin Puree, 1/4 cup (120g)
P28 - White Chocolate Peanut Butter, 33 g
7pm
Walnut Acres - Organic No Salt Added Tomato and Basil Pasta Sauce, 1/2 cup
Daily Chef - Normandy Blend Frozen Vegetables, 0.5 cup
Protein - Tyson Chicken Breast, 3 oz
Baked Fresh - Spaghetti Squash 1 Cup, 0.5 cup
Other snax
So Delicious - Coconut Milk Yogurt, Greek Style, Vanilla, 0.45 container
TOTAL:

 1600cal, 174g CHO, 50g fat, 131g pro
============
wed eats: freemeal (dinner)
==================
THURS:

10am
Quest Bar - Peanut Butter and Jelly Bar, 60 g
Bananas - Raw, 1 small (6" to 6-7/8" long)
130/2pm
La Favorita - Flour Tortilla (61 g), 0.25 tortilla
Macintosh Small - Apple Small, 2 small apple (100g)
Eggs - Hard-boiled (whole egg), 0.66 large
Asda - Salomi, 0.5 servings
P28 - White Chocolate Peanut Butter, 16.5 g
Ground Beef - 90/10, 5 oz
Nature's Path - Heritage O's Multigrain Cereal, 37.5 g or 3/4 cup
4pm
Almond Milk - Almond Milk - Vanilla - Unsweetened, 2 oz
Promix Grass-fed Whey Protein - Whey Protein, 3 scoops
Navita Naturals - Raw Cocoa Powder, 2 Tbsp
Bybee Foods - Green Beans, Organic Whole, 1 cup (90g)
7pm
Jambalaya, 1.5 serving(s)
TOTAL:

1555cal, 145g cho, 57g fat, 136g pro

HiiTMax Workout #5

HiiTMax Workout #5
10/30 -- 48x **shortened to fit my time frame!!!!**
4x4 means 4 full reps then 4 pulse reps!!!!!!!!!!
1. Bosu Front & Side Raise #10s - 14/12
JR
2.  bosu bicep curls 4x4 #20s - 2.5/2
JR
 3. **BB stationary lunges L #65 4x4 - 13/13
JR
 5. bosu racked full Squats #20s - 6/6
JR
 7. bosu OH tri ext #25 – 4 x 4 - 4/4
JR
 8. **BB stat. lunges R #65 4x4 - 12/13
JR
 9. bosu Bent-over Row – 4 x 4 #25s - 3/3
JR
 10. bosu[flipped]Chest Press – 4x4 #25s - 3/2.5
JR
 11. BB Wide Squats #77 4x4 - 3/2.5
JR
 13. Side plank – inner thigh lift – right - 18/17
JR
 14. Side plank – inner thigh lift – left - 18/16
JR
 15. Dive Bombers- 6/6
JR

Total: 32min

Sunday eats:

10am
Nature's Path - Heritage O's Multigrain Cereal, 30 g or 3/4 cup
Quest Bar - Peanut Butter and Jelly Bar, 60 g
Bananas - Raw, 0.5 medium (7" to 7-7/8" long)
Preworkout Snack?
True Story - Organic Sliced Turkey, 3 oz
Mjk_fuji_apple - Apple Medium, 1 each
P28 - White Chocolate Peanut Butter, 22.0 g
130/2pm
Kirtland Wild Planet - Albacore Tuna, 5 ounces
Bybee Foods - Green Beans, Organic Whole, 1 cup (90g)
Ritz - Mini Peanut Butter Crackers, 7.92 sandwiches
Macadamia Nuts - Raw-1 Nut, 6 Nut
7pm
Napoleon White Balsamic - Balsamic Vinegar, 3 tbsp
Ground Beef - 90/10, 6 oz
Generic - Mixed Salad Greens - Organic, 2 CUP
La Favorita - Flour Tortilla - Wrap Size (68g), 0.3 tortilla
TOTAL: 1571cal, 129g cho, 64g fat,131g pro

HiiTReps #15 & HiiTLean #13 MASH UP!

After a week of doing these types of workouts, I decided I'm going to nix the AM jump rope and do 30 min of JR/weight lifting intervals during nap time instead. I feel like I need to mix it up a little and I feel like 40 min may have been too hard on me. I did get some good results but those are all to waste now. Tomorrow I get back on the scale and do measurements and restart this thing. My goal is to be better at nutrition and I have reset my caloric intake for 1599/day. I have thoughts about going back to paleo since obviously the flexible dieting thing is not working for me. INstead of brown rice for my carbs, I'm eating graham crackers or some other processed garbage. Everything in life is really black and white for me. You're in or you're out. I eat them all the time or never. At 31 years old and having done this for most of my adult life....aaaaah....I should know better...........

HiitReps #15

10/50x -- 16x

BB 1/2 Squat #77 - 14/14
JR

sB dyn squats #30 - 24/26
JR

sB side squat/lunge back (alt) #30 - 8.5/8.5
JR

dL #77 - 17/14
JR
THEN:
HiiTlean #13
10/30s -- 20x
wV jump lunges #12 - 26/23
JR
back lunge & curl & press #20s - 6/5
JR
*prone dB pass behind back #4 - 8/8
JR
180 snoboarder jumps #12 - 8/10
JR
straight leg situp/chop to one side #20 - 8/7
JR
+ 1 extra BONUS ROUND of burpees - 6 (to make it 14min even)

total time: 30 min

Sexy Booty Curves

Sexy Booty Curves
http://www.bodyrock.tv/2012/05/03/day-3-may-30-day-challenge-%E2%80%93-hit-your-climax-%E2%80%93-bodyrock-burn-sculpt/
10/50 -- 16x
1) Side lunge hop touch downs #12- 40/38
JR
2) Spider Push-Ups- 15/13
JR
3) knee hugs #12- 18/19
JR
4) **ab splitters #12- 7/6
JR

10/50s -- 16x
1) Bicep Curl & Press #15s - 12
JR
2) **jump lunges #12 - 28
JR
3) SB kb front Squats #62- 8
JR
4) chair Triceps dips #15- 14
JR
5) **inv row #12- 14
JR
6) Upright row #15s- 20
JR
7) Bent Over 90 Deg. Row- 20
JR
8) **oh DB ball crunch up #15- 11

JR

Total: 32min

Zkettlebells #6 & Fat Turkey Attack WO by k8*

3/12 legs:

Kb SB Bb st. Lunges #50

Ball ham Rollins (ea)

Time: 7:07

Zkettlebell #6
http://www.sweatfactor.com/zgym/kettlebell-series-6/
Kettlebell Series Workout # 6:
10/50--16x
    •    Figure 8 Squats #37 - 20/27
    •    Jump Rope
    •    Kettlebell Snatch L) #25 - 18/17
    •    Jump Rope

           Kettlebell Snatch R #25 - 16/17

           Jump rope
    •    Alt. Kettlebell Swings #25 - 28/29
    •    Jump Rope
THEN
10/50--16x

Kb lunge bk pass under and curl L #25 - 14/14
JR 
Kb lunge bk pass under and curl R - 14/14
JR 
Stability Ball unilateral reach up crunch L #15 - 21/20
JR 60s
Stability Ball unilateral reach up crunch R 15x - 18/20
JR 60s

Total: 39min

HiiTMax Workout #4

The  HiiTMax Workout 4
10/30 -- 72x (48min)
1. *3 jump lunge kick thru #12 -5/4/4
1st round - Dynamic squats  #12      2nd - dyn sqt no weight        3rd - BB JR
2. *sb BB One leg – Dead lift R #62 - 8/9/9
Dynamic squats
3. *sb BB One leg – Dead lift L - 9/9/9
Dynamic squats
 5. Elev ft Push Up & Touch Toe #12 - 7/5/5
Dynamic squats
 6. [sbkb on broom) F Squat & side leg lift #62 - 6/6/6
Dynamic squats
 6. Upright bike legs & rope pulls #12 - 30/27/19
Dynamic squats
 7. dB pullover/st. leg sit up & OH press #15 + #12 - 8/6/6
Dynamic squats

10. *Lunge back hop up R #12 - 11/8/10
Dynamic squats
 9. Super-girl push-ups - 6/6/
Dynamic squats
 10. *Lunge back hop up L - 10/10/9
Dynamic squats
 11. Side plank DB tip k2e L #12 - 11/11/10
Dynamic squats
 12. Side plank DB top k2e R #12 - 10/10/11
Dynamic squats

Total: 48min

HiiTMax #3

3/12 back:

1 arm sbkb row #25

Hsct 12 total #12

Time: 6:06

HiiTMax Workout #3
 10/30 -- 48x
1. Plank Jump Overs - 22/18
JR High Knees
2. split leg abs/tuck w/ dB pullover* - 4/3
JR High Knees
 3. elevated pike press (elbows out!) - 7/7
JR High Knees
 4. *sbkb front squats #25s +12- 7/7
JR High Knees
 5. Reverse Pull Ups – Switch Legs - 9/9
JR High Knees
 6. *dB jump lunges #15s - 20/18
JR High Knees
 7. TRX OH tri ext on knees - 10/10
JR High Knees
 8. Plank – Side Fly & Front Raise L #15 - 6/7
JR High Knees
 9. Plank – Side FLy & Front Raise R - 6/7
JR High Knees
 10. *Kb Curtsey lunges #25 + 12 - 11/11
JR High Knees
 11. Leglift/OH dB pull through V-legs #15 - 6/6
JR High Knees
 12. *ab splitters #15 - 3/4
JR High Knees

Total: 38min

HiiTMax Workout #2

It occurred to me that I need to start eating real food for breakfast instead of protein shakes. I'm going to start making a beef, spinach, Egg white bowl and splitting it into portions to last a couple days.

3/12: legs

DB split lunges #25s

Kb suitcase squats #40s

Time: 7:11

HiiTMax Workout #2
10/30 -- 48x (32min)
1. 1/2 Burpee & dB upright row #25s - 8/6
JR
2. dB boat pose, knee tuck, med ball press OH #15 - 11/12
JR
3. Med ball jump over/3 squat jump/jump back/pick up and press #15 - 3/3
JR
4. 4 twisted climbers/4 jack pu - 2/2
JR
5. Med ball Strict Mtn Climbers - 33/29
JR
6. *plank row #25s - 10/11
JR
7. Db Front & Back Lunge – Left Leg #25s - 5/5
JR
8. DbFront & Back Lunge – Right Leg - 5/5
JR
9. dB jump & squat Tricep kick back #15s - 7/7
JR
10. *dB squat jumps #15s - 14/13
JR
11. Med ball Jack knives #15 - 7/7
JR
12. *med ball side lunge hops #15 - 13/16
JR

Total: 39min

Eats: boooooo :(

Sexy Butt & Abs Challenge Day 5 & down to 15min JR

Going lighter with my am jr sessions because I've been soooooooooo uncontrollably hungry lately. This week I had two freemeal dinners :(

AM: 16min tabata JR/burpee

PM: 3 min yoga

3/12 back:
lat pulldown #132
BB ovhnd row #65
time: 4:40

Sexy Butt & Abs Challenge Day 5
p1: 10/50 -- 12x (wV on!!!)
BB front squat (fast drop/slow up) #55/45 - 10/10
jump squats (touch g)4/side kicks4 - 4/4
BB front squat (slow drop/fast up) #55/45- 8/7
4 jumping jax/4 h&ft jax - 4/5
lunge back touch ground/1 leg hop up (4 ea alt.) - 6/5
hi knees - 120/119
p2: 10/50 -- 6x (wV on)
BB front sumo squats 4/hold 10s #65 - 3
dyn squats- 25
sB side to side lunge shift (hold sB low in front of you) - 16
BB stiff leg sumo dL w/ 1 pulse up #65 - 11
BB glute bridges #65 - 27
BOSU butt lift/squeeze - 22

Total: 39min 

HiiTMax Workout #1

NO AM JR (see WO below for JR-ing)

PM: 3 min yoga

HiiTMax Workout #1

10/30 -- 48x  (32min)
**no weight vest
1. Dynamic Squats #12 - 23/18
JR hi knees
2. Clean & Press
 #55 - 6/6.5
JR
3. 10 High Knees & 4 x Jump Lunges
 #12- 3.5/3.5
JR
4. *Lunge & curl – Left#20 - 10/11
JR
5. Lunge & curl – Right#20 - 10/11
JR

6. ugi hands plank jump ins - 19/25
JR 
7. 180 burpee no pu - 10/10
JR 
8. Triceps Dip & Knee raise
 - 8/7
JR 

9. *Left – SB Step Up & Kick Out
 on highest step #42 -8/7
JR 
10. Right – SB Step Up & Kick Out
 - 8/7
JR 
11. Opposite shoulder pick up, Squat, drop, pu, jump tuck- 3/3
JR 
12. kB Swings
 #30 - 14/12
JR 

total: 32min

Guns & Pistols Series Workout #4

AM: 20 min JR

PM: 3 min yoga

3/12Legs:
bk squat #65
DL #65
time: 5:55

Guns & Pistols Series Workout # 4:
3 Rounds for time!
    •    10 *Expl Inv Row
    •    10 Pistol & Side Kick (each leg) #12/#12 for half/0#
    •    20 Jump Lunges #12
    •    10 Pike Press Leg Lift (alt legs)
    •    10 Pistol Back Kicks (each) 
time: 18:39

total: 44min

eats:
[wed freemeal]

The HiiT #12

AM: 20 min jr/burpee

PM: yoga w.u

3/12 back:

Bb und hand row #65^

Surfer swims #4s (ea)

Time: 4:33

The HiiT #12
10/50s -- 16x
*step elev foot walk over plank - 18/15/14/15
wide leg (pu)burpee/jump tuck - 8/9/8/8
dip station obliques - 23/24/23/22
*BB curtesy lunge/kick #55 - 11/12/11/11

total: 40min

eats:

Zshred #47

AM: 20 min JR

PM: release/yoga/lift

Zshred #47
3RFT:
12-Cursty Lunge with curl then upright row
 #20/17.5s
*1 min box jumps - 33/31
12-jump lunge kick, bent over 90 deg row
 #15s
*1 min box jumps - 31/27
12-alternating one arm KB snatch + burpee #30 (oops just cleaned instead of snatched :(   )

Time: 15;36

BONUS!!!!!!!!!
Z's 5 Minute Chair Workout

5 min AMRAP

chair tri dips - 10x

split lunge hop L - 10x

split lunge hop R - 10x

bench hop overs - 10x

ft elev reptiles - 10x

#sets: 3

Total: 40min

Eats:

HiiTLean #5

We're well into the holiday season where terrible food and drink choices become both abundant and extra desirable. I did ok in October saving the candy corn to only twice (throwing away the rest before I ate the whole bag) and Halloween candy on Halloween only. For Thanksgiving we will be in MT and I will really have to watch it as I tend to fall apart around my family. I'll save the freemeal for Thanksgiving day and try to keep the wine to a minimum the rest of the week too (the fact that any amount in the evening ruins my sleep is extra motivation.) Hoping the lower calorie intake will help towards these troubles too. Then on to Christmas.  

    (눈_눈)

AM: 20 min JR

PM: yoga warm up

3/12 legs:
sB bosu front squat #42
Sissy squat #37
time: 7:00

HiiTLean #5
*2rFT:
DB full clean/squat and press #25 - 15x alt
dB front raise/lateral raise #8s - 15x
plank row/tricep ext #15s - 15x
*suitcase squat 2g/wide bi curl/narrow bi curl #15s- 15x
*strict mtn climbers - 30x total
*1 leg inv row - 15x
time: 16:20

*changed or mod exercises

TOTAL: 43min

eats:
(friday free meal @ dinner)

Want U Back

AM: 20 min JR

PM:  yoga wy

3/12 legs:
back squat #65
curtsey lunge kick #35
time: 9:37

Want U Back
10/50s -- 12x
side to side lat step hops overs - 30/23/23
BB 2 low walking side squats & press #45- 7/8/6
side to side jump touch - 39/32/34
sB shoulder: 3 low squat, switch shoulders 3 med squat, switch 3 full squat #30- 6/6/6

total: 41min

eats:

Kettlebell Series Workout #11 & lower cal 1683

Lower my calories to 1683 (approx 200)! 1863 allowed me to put on some muscle which is great but now I want to focus on fat loss!

AM: 20min tabata jr/burpee/row

PM: release//lift (blue)/yoga x 2

3/12: back

Lat pulldown #132

Ball prone cobra swim (each) #4s

Time: 6:30

Kettlebell Series Workout # 11:
15-Minute AMRAP!

• 20 one-arm KB Swings/side step (each) #26
• 10 Clean, Full Squat, then Press (each) #26
• 10 Back Lunge + Pass Under + one-leg dead lift (each) #30
• 10 Racked kB Side-Crunch (each) #18

#sets: 2 1/4+

Total: 41min

Zshred #15 & BODY STATS UPDATE

SUN:
20 Min JR/Burpee
Indoor climbing [autobelay] 9,10-,11-attempt (2x -- 1/2 way), 10+ attempt (1/2 way), 10,10, 10+ attempt (1/3 way), 8

======================
Body fat: 16.1% (tri-14,thi-17.6,s.illiac-5)

Circumference: Hip-37", Waist-28"

129lbs (perfect situation = weight is up/body fat is down!)

AM: 20 min JR

PM: psoas release//psoas lift/yoga x 2

3/12 back:
upside down inv row #12
dB rev fly/Y fly #10s
time: 5:41

Zshred # 15: 
Breakdown: 15 min AMRAP

• 15 weighted bridges to Sit-Up #25
• **15 side burpee jump tuck w/ pu
• 30 TRX** Mountain Climbers
• **15 side burpee jump tuck NO pu
• 20 db back lunges into Jump Squats #20s

#sets: 2. 2/5
 total time: 40min
eats:

Tabata Surf Workout #2 by k8* & What's UP With ZGym!?!?

I just noticed that ZGym changed. I'm pretty sure I paid through the end of this month so I'm a little pissed. Some of the content is available for free on sweatfactor.com but they want you to pay for most of it. My access has also been denied at Zuzkalight.com so booooooooo. I really wish I didn't love her workouts...

[FRI] AM: JR 20 min

[SAT] PM: yoga warm up

3/12 Legs:
sB side lunge #30 (each)
back squat #65
time: 8:46

Tabata Surf Workout #2 
10/20s -- 8x
renegade rows (no pu) #25 - 9/8/8/8

Bosu elbow plank toe rock/side rock - 16/17/19/19
10/20s -- 8x
bench super man hold/paddle #5s - 12/9/10/8

Plank knee tuck and twist on bosu - 7/6/6/7
10/20s -- 8x
dB bosu goblet squat #18 [+wV] - 4/4/5/5

Ab splitters #12 - 3.5/4/3/3.5
10/20s -- 8x

Ugi jump lunge chop #10 - 8/8/7/6

Plank foot walk overs - 6/7/8/7

Total: 44min

Eats:

Z's Guns & Pistols Series Workout #1

AM: 20 min JR 5/55s -- 20x

PM: 4/9 back
lat pulldown # 136
rev fly #15s
time: 4:36

Guns & Pistols Series Workout # 1:
Breakdown: 2 Rounds for Time!

• 10 Pistols (alt) #12
• 10 Staggered Pushups
• 10 Pistols #12
• 10 Santana 180 Burpees #8s (=pu2sideplank)
• 10 Pistols (alt) #12
• 10 One Arm Press-Up (alt)

time: 12:25

TOTAL: 37 min

mon eats:
10 - capp shake, peach
2 - meat & veg sauce, brocc w/ parm, 1/3c nuts, 1 slice ezekiel bread
4 - RISE protein bar, coleslaw
7 - paleo carrot soup w/ extra chicken

ZSHRED #40

AM: 20 min JR

PM: 2min release//30/30s -- lift/yoga x2

3/12 back:
1 arm row #35
dB back ext (behind head) #8
time: 5:10

ZSHRED #40
2RFT:
10 f/b lunge pass unders L #30
1 min box jump burpee w/ pu - 7/9
10 f/b lunge pass unders R #30
1 min box jump burpee w/ pu - 9/9
10 kB roll back/stand up & press #30
10 kB touch pu
1 min box jump burpee NO pu - 11/11
time: 16:59

total: 42min

eats:

Z's 5 Min Full Body Blast + Surfing Workout #1

AM: 20 min jr/burpee

PM: yoga warm u

3/12 Legs:
DB bosu sit squat #15s + wV 42#
Sissy squat w/ 25plate and wV 37#
time: 8:20

Z's 5 Minute Full Body Blast WO
5 min AMRAP w/ #30 kB
kB alternating snatch/swing - 10x
kB figure 8 squat w/ elbow twist - 10x
fwd jump/back jump/get down - 10x
#sets: 2
&
Surfing WO #1
10/30 -- 18x (12min)
ball dB prone straight arm pull back (1 at a time) #4s - 9/12/13
dive bomber pu - 7/6/6
*db squat jumps #15s - 16/15/14
med ball opp foot to shoulder chop [EXPLODE UP hit wall] L #10 - 12/11/10
med ball opp foot to shoulder chop [EXPLODE UP] R - 11/12/12
bosu rail grab squat n jump (blu side up) #12wV - 7/7/7

Total: 43min

Eats:

Show Your Skin & This Feels Hot

AM: 20 min JR

PM: release/yoga/lift

3/12: back
lat pulldown #132
prone uni-lat dB wiping circles #4 (each)
time: 5;14

Show Your Skin
10/50s -- 12x
1) High Cross Toe Taps - 54/58/60
2) Plank Leg Cross Under to One Arm Oblique Taps - 32/33/31
3) Reverse Push-ups [Legs Close/Legs Far Alt.] - 21/22/22
4) 2 x Side Plank Push-Ups,Oblique K2E, Tuck Jump Alt Sides - 5/5/6
This Feels Hot!
10/50s -- 4x
1) BB Step Up L #55 - 12
2) BB Step Up R #55 - 13
3) Bench One Arm Row/Opp Leg Tuck L (weight is down/knee is in) #30 - 14
4) Bench One Arm Row/Opp Leg Tuck L #30 - 13

total: 41min

eats:

 over :(

SnowDay Challenge

AM: JR 20 min

PM: yoga warm up

*********3/12********
pistols #12 (each)
dL #65
time: 8:40

DailyHiiTBlog SnowDay Challenge Workout
2-3RFT:
20 Walking kick lunges #42
30 Star jumps*
20 Inner thigh lifts (on each side -- on step!)
20 dbl ball ham roll ins
20 dip st. V- lift abs*

Time: 13:42
*changed exercises due to the fact that it was leg day already.

Total: 42min

Eats:
2 bad days of eating around halloween but oh well! here's yesterday's...

 

Lifted Butt Series Workout #11

AM: 20 min JR

PM: psoas release, psoas lift/yoga x 2

4/9: back:

Prone dB behind back pass #4(2)/3(2) 18x total

Upside down inv row #12

Time: 8:03

Lifted Butt Series Workout #11: 
 2 Rounds for time!

• 10 Stationary Side Lunges (STAY LOW!) L #12wV
• 10 Curtsy to Side Lunge L #12
• 10 Side Jump Lunge #12

*REPEAT ON R LEG*

• 15 Bent Forward Squat #12
• 15 Bent Forward Squat Hold & Calf Raise #12
• 15 Jump Fwd Squats #12

time: 10:41

total: 39min

eats:

Your Best Body Ever

AM: 20min JR AMRAP, 4 burpees on every minute!

PM: yoga warm up

4/9 Legs:
back squat #65
dB skater lunge (each) #15s
time: 7:46

Your Best Body Ever
10/50s -- 16x
pu&toe touch burpee (1 toe touch per burpee) - 8/7
pike mat jump overs - 24/26
leg swing over (d. st)lunge back/knee raise - 8/7
pu&toe touch burpee - 7/7
pike mat jump overs - 26/22
4 elbow plank jax/sB bag drag under #30 - 9/9
knee hugs - 20/19 (feet off grnd!)
hanging knee raises - 17/18
10/50s -- 4x
dB curl & press #20s - 9
straight up dB shoulder press #12s - 15
F raise to oh/ lateral lower & reverse #10s - 8
dB upright row #20s - 15

47min

eats:

Sweat Hard Play Hard

Sun:

AM: 20min JR/burpee tabata

=================

AM: 20 min JR

PM: 2min release/30:30 lift/yoga

4/9 back:

Lat pulldown 132#

Plank row 25#

Time: 5:22

Sweat Hard Play Hard
P1: 10/50s -- 12x
side lunge hop touch down 10# - 35/32/31
10 crab/10 mtn climber - 4/4/4
narrow pu, burpee, toe touch (alt feet) - 8/8/8
*alt SB shade/side lunge #30 - 9/8/10
P2: 10/50s -- 8x
SB f squats 30# - 17/16
Bb bent  row 60# - 21/20
kB wood chop L 18# - 18/17
kB wood chop R - 19/16

Total: 45min

Eats:

Z's 5 Minute Legs, Abs &Cardio + Just When You Thought It Couldn't Hurt More [by k8*]

AM: 20min JR

pM: yoga wy

4/9 legs:

Ham ball Rollins single 

Back squats 60#

Time: 5:38

Z's 5 Minute Legs, Abs &Cardio
5 min AMRAP
pistol downL/switch legs/stand up R #12 - 6x
low jack/jump tuck - 10x
expl pu burpee - 5x
low jack/jump tuck - 10x

R1:2.5 sets//R2: 2.5 sets
THEN:
Just When You Thought It Couldn't Hurt More...
30/30 -- 5x
Ugh dynamic squats #10
ugi 1 leg dL 2 OH p L #26
ugi 1 leg dL 2 OH p R

Running man abs
split hop/jump lunge

REPEAT BOTH ONE MORE TIME!!!

Total 45min

Eats:

Beg For Mercy Workout

 Thurs:
Indoor climbing
======================

AM: 20 min JR/burpee tabata

PM: 2min;30/30

back 4/9:
1 arm seated row #35
prone BB row #55^
time: 4:08

Beg For Mercy Workout
10/50s -- 15x
sB lat hop over burpees (no pu) - 16/13/14
OH sB getups #30 - 3/3/3
elev plank reptiles then pu - 8/8/9
sB side step ups L - 15/14/14
sB side step ups R - 15/14/14

total: 39min

eats:
thurs freemeal @ dinner

Z's Ultimate Fat Burner + Shldrs&back + Abs&Butt Mash Up

Oh this red wine stuff is really a killer. I've been adding it into my macros so technically I SHOULD be ok but I just don't know..............


AM: 20 min JR

PM: psoas release, 30/30 lift, yoga, lift, yoga

4/9 legs:
1) stationary BB lunges #55
2) BB dL #55
time: 5:59

Z's Ultimate Fat Burner WO
30/30s -- 5x
hi knees
*kb suitcase squats #60
comp burpee
dB jump lunges #12s
ninja jump tucks

THEN:

Shoulders & back

Inv row 10x

Kb oh press #26 5ea

Kb swing #30 15x

# sets: 4
5 Min Abs & Butt
1 arm kB swings L 30s #26

*mnt lungers 60s
1 arm kB swing R 30s
kB glute bridge/sit up & twist 30s #26

Total: 41min

eats:

ZWOW #69

TWELVE DAYS TIL HALLOWEEN AND I STILL DON'T LOVE MYSELF IN MY COSTUME. CRAP BUCKETS!!!!!!!!!!!!!!!!!!!! I neeeeeeeed to be down 2 more lbs but really I'd much rather be at my ultimate goal of 123. The most realistic situation is that I'm down 1lb. Plus I have all this hormonal crap coming my way sometime this week. Oy.

================
Outdoor Climb @ Table
1/2lead 5.8, tr 5.8, tr 9-, lead 9-, tr10b

===============
AM: JR 20 min

PM: 2min psoas release, 30/30; psoas lift, yoga, lift, yoga

back 4/9:
HSCTs (ea)
BB bent (u-hand) row #60
time: 6:42

ZWOW #69
2RFT:
*250m row (was 75hi knees JR)
25 kB goblet squat #30
25 dive bombers
*250m row
25 plank dB pulls (2 per arm) #35
time: 18:43

total: 45min

Eats:

ZWOW #22

AM: JR 20 min

PM: yoga warm up

4/9 legs:
sissy squat #25plate
BB wide squats #171 (66/10/45)
time: 5:55

ZWOW #22
**4 burpees on the minute**
30 bench hop [feet] overs
30 chair push ups 
30 chair tri dips
30 wide squat jump/clap OH
30 [RDL] alt. one leg squat/twists
time: 11:20

**dumbest workout ever! Especially the last exercise which would have been betterif it were pistols or something hard.

total: 37min

eats:
see myfitness pal app

ZWOW #30(#1) -- BMS!

THURS:
AM: 20 min JR

============

2min release; 30/30 lift/yoga/lift/yoga

ZWOW #30 (#1)

3 rnds for time:

dive bombers - 10x

burpees 5x

*SB+wV squat/leg lift #42 - 40 reps

burpees - 5x

side plank dips - 10 each side

burpees 5x

jG pistol squats #12 - 10x each

burpees - 5x

time: 20:24 (pretty damn good considering I used no extra weight last time!)
time: 20min 13s

Total:

Eats:
thursday reload freemeal

 

ZWOW #60 -- BMS!

AM: JR/Burpee tabata

PM: psoas release 2 min; 30/30: lift/yoga/lift/yoga

4/9: back
1 atm dB row #35
pull ups
time: 6min

ZWOW #60
*4rft
dB full squat twist OH #35 - 10x
cross leg under & PU - 10x
*dip st. obliques (original: cross body kick) #10s - 15 each
dB 4-pt punch (side lunge punch down each side/cross jab each =1) - 10x
bench jump (all the way) overs - 10x
time: 16:03 

Sadness....I did not beat my score! I did go heavier this time though. Plus I did bench jump overs instead of box jumps.
time: 15:39

total: 42min

eats:

 

ZWOW #2 -- BMS!!!

AM: 20 min JR

PM: psoas release 2 min; 30/30: psoas lift, yoga, psoas lift, yoga

4/9: Legs
back squat #60
dB walking lunges #20s
time: 7:23

ZWOW #2
3RFT:
5 man makers (#25 dBs)
20 burpee low hops (no pu)
10 break dance pu
25 competition sit ups (#25plate)
time: 16:43 (beat my old score by 2 whole seconds! Whoooo! I was really pushing too...)
time: 16:45 

total: 43min

eats: