Transformer Challenge Day #30 + NEW RULES!

SAT:
outdoor climb: CCC little eiger/earth treks

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NEW RULES + OCT 31st GOAL:

Rock the Tomb Raider costume!

Workout:

• back to zgym 4-5x wk
• back/legs splits 4x wk
• climb 1x wk (2x if possible?)
• 20min JR (before Jaxen gets up) 5x wk

Nutrition:

• 10/14 (10a-8p) 
• NO MORE BCAAs - they're making me hungry :(
• Use green tea w/ a splash of tru lemonade mix instead.
• Protein with every meal!
• 1-2 protein shakes w/ 1.5 scoop per day
• Eat@ 10, 2,4,6 (10 protein shake & fruit, 2 meat, starch, fat, 4 egg or protein shake, veg, fruit, 6 meat/veg)
• Starches: 1 slice ezekiel bread, 1/2c beans, yams, tatoes -- none after 3pm
• The last couple times I've had wine it's left me sleepless and feeling like garbage the whole next day. DONE WITH IT UNTIL OCTOBER 31st!!!!!!

7am - 20 min JR 5/20s -- 48x

PM: 4/9 legs:

Bk sqt #60

Walking lunge #20s 

Time: 7:56

10/30s -- 20x (13min)
kB dip station split squat L #30 - 13/13
kB dip st. split squat R- 12/12
**ft elev pike press - 10/7
kick over lunge back L #20s - 8/7
kick over lunge back R - 7/7
dip station elev (hands) cross knee tux - 21/18
BB squat & press #55 - 7/6
sumo squat hold and curl #20s - 11/11
lunge hold/tri OH press #20 (5 each leg) - 17/14
**ball pike abs - 10/10

Total: 41 min

All in all I enjoyed the challenge but I know I make better gains with lower rep/heavy exercise so back to Zgym I go!

Fri eats:

10 - capp shake, peach
2 - spag sq w/ meat & veg sauce, blue chips
4 - 2 egg/2white w/ parm, broccoli & carrots
5 - 1 beer
730 - freemeal2

Sat:
10 - capp shake, peach
2 - chicken, tato in avo/salt, cabbage/kale coleslaw w/ HM dressing, 12 mac nuts
4 - 2 RISE protien bars, 1 nana, carrots
7 -meat skewers, a few bites of rice, salad, hummus & 1/2 pita

Sun:
10 - capp shake, peach
1 - spag sq w/ meat/veg sauce, carrots, 1/3 c museli w/ alm milk + extra raisins, 1.5 fig bars:(
345 - 2egg/2white w/ vegan parm, kale coleslaw, 6 mac nuts
730 - quinoa/veg, protein hot choc

Transformer Challenge Day #29

2 min yoga

10 min JR

4/9: Legs
jG pistols #12wV(1st set only)
bk squats #60
time: 10:15

10/50s -- 12x
4 reptile pu/roll over - 4
JR hi knees - 101
4 reptile pu/roll over - 3.5
JR hi knees - 113
ugi pogo hops L #10 - 14
JR hi knees- 130
ugi pogo hops R- 14
JR hi knees- 92
sB sumo side lunge to back lunge L #30- 8
JR hi knees- 113
sB sumo side lunge to back lunge R- 8
JR hi knees- 108

total: 32min

wed eats:
10 - capp shake, nana
2 - can o tuna over salad w/ HM dressing, potato w/ avoc oil & salt, 1 T pB
4 - rise protein bar, carrots & hummus, peach
6 - salmon, broccoli, 1/4c apple sauce

thurs:
10 - capp shake, peach
1 - can o tuna(mayo & pickles), broccoli w/ parm, 1 slice ezekiel bread, 1 T pB
3 - protein hot chocolate, mixed fruit, carrots
6 - spag squash, meat/veg sauce

Transformer Challenge Day #27

2 min yoga

JR 10min

4/9: back

Hang board pincher pullups 3f/6asst

One arm kB row 28.5

Time: 5:09

10/50 --  12x
Sb jack press #30 - 23
burpees - 10
Sb jack press - 21
burpees - 10
Sb OH back lunge kick L #30 - 10
burpees - 9
Sb OH back lunge kick R - 12
burpees - 9
plank step out L - 31
burpees - 9
plank step out R - 32
burpees - 10

total: 27min

tues eats:
free meal1 

Transformer Challenge Day #26 & natural teeth whitening

MONDAY:
Indoor climbing (5.9, 5.10, 5.11-, 5.11-, lead: 1/2 5.10, 5.9, 5.8)

Damn coffee stainin' my teeth!
**BEGIN natural tooth whitening with activated charcoal! We'll give it a month and see what happens;)

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2 min yoga

10min JR

4/9: legs

Db split squat #20s

bB 1 leg DL #55

Time: 7:46

10/50 -- 13x
diamond pu - 10full/9asst
dip station dips - 18
** (inv row instead - 20
dip station dips - 20

**upside down inv row - 17
sB lunge back hop up L #30 - 14
BB squat kick out L #55 - 13
sB lunge back hop up R - 12
BB squat kick out R - 12
Ugi jack knife #10 - 15
dip station knee raises - 17
Ugi jack knives - 13
dip station knee raises - 17

total: 30min

sun eats:
10 - capp shake, peach
2 - grnd beef, salad, swt tato in coc oil, 4 slices pepporoni, 1/4c raisins
4 - q-bar, carrots & hummus
630 - baked chicken, broc w/ parm

mon:
10 - capp shake & peach
1 - grnd beef, salad, 5 mac nuts, 1/2c old fashioned museli in 1c almond milk
5 - quest bar, carrots
630 - salmon, broccoli 

Transformer Challenge Day #25 (SUB ZWOW56)

2min yoga

10 min JR

4/9: back
dbl bent dB row #22.5s

Prone Upper back ext/fwd pullback #3s
time: 3:04

ZWOW #56
P1: 30/30 -- 8x
JR hi knees
dB thrusters (full) #20s
JR hi knees
dB bent 90 deg row (2)/plank row (1 ea) #20s
JR hi knees
jump lunge/dB twist #20
JR high knees
one leg pu/toe touch
P2: 4 min tabata 
Kb curtesy lunge/kick #30 - 6/5/5/5/5/6/5/5

Total: 25min


fri eats:
1030 - capp shake, peach
230 - grnd beef, salad, potato in avocado oil & kauai salt, 1/3 c nuts
430 - perfect food bar, 4 slices salomi, carrots
630 - bbq chicken, asparagus

sat:
10 - capp shake, peach
1 - chicken, salad, 13 mac nuts, medium potato w/ oil & salt
3 - 2eggs/2whites w/ parm, veggies
5 - gyro burger, grilled veggies, quest bar, more mac nuts :(

Transformer Challenge Day #24

2min yoga

10min JR

4/9: legs
BB front squats #45
bB side lunges #45
time: 8:12

Transformer Challenge Day #24
10/30s -- 24x (16min)
BB deadlift/row #55 - 6/6/6/6
hang clean & press #55 - 6/6/5/5
db jump squats #15s - 17/14/15/15
star situp toe touch abs - 16/16-17-17
broad jump burpee (no pu) - 6/6/6/6
spider pu - 11/10/10/10

Total: 34min

Wed eats:

10 - Capp shake, peach, a few bites granola

230 - can tuna w/ mayo&pickles, salad 

4 - 2eggs/2whites w/ parm, 12 mac nuts

730 - tomato soup, protein hot choc, 1/3c nuts, grapes

thurs:
High day2

Transformer Challenge Day #22

2 min yoga

10min JR

4/9: legs

Bk squat #55

DB pistols #12 (7risers)

Time: 7:37

Transformer Challenge Day #22
10/50s --12x
spider push ups - 21/18
plank cross kick unders(add toe touch)- 25/26
hip lifts - 21/18
v-ups (from grnd)5/upright pulses5 - 2/2.5
side crunch L - 20/24
side crunch R - 22/22

Total: 29.5min

Sun eats:

10 - Capp shake, nana

230 - 2egg/2white w/ parm, kale cole slaw w/ HM dressing, 1 slice Ezekiel bread, 6 mac nuts

430 - quest bar, carrots, bowl of fruit, 1 cracker

630 - chicken, kale coleslaw, swt tato

Transformer Challenge Day 21 (SUB ZWOW10)

2 min yoga

10 min JR

4/9: back

Reverse fly #15s

WV inv row #12

Time: 4:08

ZWOW #10
15min AMRAP:
100hi knees JR
20 reptile burpees (1 each side then 180 jump - I did pu!!!)
20 kB squat and jump #35 (^)

Sets: 3.33

Total: 29min

Fri eats:

10 - Capp shake (1.5), peach

230 - 1/4th buttnut squash, grnd beef, cherries, 1/2c granola
430 - quest bar, carrots
630 - halibut, broccoli

Sat:

High day

Transformer Challenge Day #20 (SUB ZWOW44)

2min yoga

10min JR

4/9: legs

Bb step ups( -1riser) #55

Split sqt fwd lean #26

Time: 8:28

ZWOW #44
2RFT
dB (front loaded) jump squats #15s - 15x
burpee/side plank/leg abd/jump up - 10x
wood chop curtsey lunge backs (dB to front knee/twist to opp side OH) #20- 15x
dB sit up/row to one side #20 - 20x
time:

total: 33min

thurs eats:
10 - capp shake (1.5scp), banana
230 - grnd beef, broccoli, large tato in avocado oil, 3/4 peach
430 - quest bar, carrots
630 - buttnut squat quarter & grnd beef (sq boats!) 

Transfromer Challenge Day #19 (SUB ZWOW67)

2min yoga

10min JR

Back 4/9:
Bb underhand row #55

Db bent row #20s
time: 2:40

ZWOW #67
*15 min AMRAP
Comp burpee/back bridge - 10x
Single leg kB dL #55 - 10 each
Star knee hugs (limbs off ground!) - 30x (3/10)
Rev. plank bridge stretch (hold 10s)/10 each knee tucks

#sets: 3

Total: 27min

wed eats:
high day

Transformer Challenge Day #18

2min yoga

10min JR

Transformer Challenge Day #18
10/50s -- 20x
sB burpee (no pu)/oh/k2e 1 to each side #15 - 8
*JR
plank ups - 15
*JR
sB burpee (no pu)/oh/k2e 1 to each side - 8
*JR
plank ups - 15
*JR
ninja jump tux - 9
*JR
side burpees (no pu) - 11
*JR
ninja jump tux - 9
*JR
side burpees - 11
*JR
kB squat twist n' press #26 - 14
*dbl unders -- JR - 31
kB squat twist n' press - 10
*dBl unders -- JR - 37

*added

Total: 30 min

Mon eats:

10 - Capp shake, nana

1 - can of tuna (mayo/pickles), Ezekiel bread slice, broccoli

4 - Wendy's frosty protein shake (1.5scp)/carrots, peach

6 - 2 bison dogs, broccoli, a few swt tato fries

tues:
10 - capp shake(1.5scp) 1/2 nana, 2/3 peach
1 - 2egg/2whites w/ parm, pinto beans n' salsa, 2 crackers, broccoli
4 - mixed fruit protein shake (1scp)
630 - HM swt n' sour chicken w/ veggies, a few blue chips

Transformer Challenge Day #23 -- Halotropin

 TUES:
indoor climb: 5.9, 2- 5.10 chimney attempts w/ 3/4 success, 5.10-, 5.10-, 2- 5.10 attempts (1/2), 5.9 auto-lead

Start Halotropin: 
2x/day

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2 min yoga

10 min JR

4/9: back
HSCTs (9ea.)
pullups
time: 9:01

Transformer Challenge Day #23
10/50 -- 12x
3 walking pu/10 strict mtn climbers - 3.5/3.5/3
10 sB dyn squats #30/10 BW jump lunges - 1.5/1.5/1.5
Wiper* row - 21/18/20
BB on back back lunges10/front loaded fwd lunges10 #45 - 1/1/1

total: 31min

mon eats:
high day1

tues:
10 - capp shake, banana

2 - quest bar, 2 carrots

4 - leftover chicken, a few bites swt tato mash, peach, broc w/ parm, 12 mac nuts 

6 - grnd beef, salad, a few bites avocado

Transformer Challenge #17 (SUB ZWOW#45)

2 min yoga

10min JR

4/9: legs

St. Lunge L then R #22.5s

Bk squat #55

Time: 6:42

ZWOW #45
Buy in: Comp Burpee/rollover/knee hug/roll/jump up - 30x (5:37)
2RFT:
wall handstands/180 jump/pu - 10x
dB jump squats #12s - 20x
row/ knee tuck #22.5s - 10x
3jump lunge/side kick - 10x
time: 16:55 (w/ buy in added)

Total:  33min

Sun eats

11- Capp shake, nana, apple

2 - cod & peach chili salsa, 1/2c b-rice, kale slaw w/ HM dressing

4- 2egg/2white w/ parm, carrots, 1/4c nuts

7 - California burger, broccoli/carrots, protein bar, blueberries

Transformer Challenge Day #16 -- nutrition

It may be time to ditch iF...or at least change the game:

• 10/14 (10a-8p) 
• use bcaa's if hungry between meals. 
• Protein with every meal!
• Eat small meals every two hours (longer between breakfast and next meal because of workout.)
• Add Ezekiel bread once a day (1 slice)
• Starches: beans, yams, tatoes -- none after 5pm!
• ALTERNATE BACK AND LEGS 4sets/9reps SUPERSETS

2 min yoga

10 min JR

4/9: BACK
1 arm row #25
bent 90 row #15s
time: 3:34

10/50 -- 18x
sB glute bridge lifts #30- 36/38
one leg glute bridge L - 33/39
one leg glute bridge R - 38/35
*split squat fwd lean #26L - 17/19
*jump lunge ugi OH chop #10 - 18/18
*split squat fwd lean #26R - 19/20

total: 25min

*denotes switched exercises

Sat eats:

10- 1/2c nuts

12- 2egg/2wggwhite w/ parm, zucchini, cherries, 1 slice Ezekiel bread

2- protein bar, carrots

4 - can tuna w/ dab mayo & pickles, sm swt tato, peach

630 - cod w/ peach chili salsa, kale salad w/ HM dressing

Transformer Challenge Day #14 (sub)

2min yoga

10min JR

Getin' Hotin Groton 
10/30s -- 30x
SB kb split squat L #15?- 12/10/10/11/9
SB kb split squat R - 10/12/10/10/9
Elev SB kb row R - 12/12/14/14/14
3jump lunge/kick through - 6/7/7/7/8

Elev SB kb row L - 12/15/13/14/14

Ab splitter - 3/4/5/4/5

Total: 30min