butt#2/JR+ZCUTPC#1

i don't always write it but I DO ALWAYS start with my...

2 min warmup

15min amrap:
split squat #17.5s x 8/8
BB glute press #70 x 10
band clams x 10/10 black
hanging knee raises x 8
plank hold 30s
#rnds: 4 3/5
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JR/ZCUT PCardio #1
30sec hi/30s lo x 15 rounds:
Zcut power cardio:
burpee/jump tucks/jump lunges/crab kick ups/dyn squats x 5 rnds
Hi knees x 5 rnds
burpee/jump tucks/jump lunges/crab kick ups/dyn squats x 5 rnds

lower#5/jr15 & **PROG MOD**

PROG MOD = program modification. Differences marked in red.
I need to speed this shit up.
I'm too fat to climb well anymore.

4rft:
goblet squat #40 x 9
asst'd pistol x 9/9
sngl kB dL #40 x 9
trx reptile abs x 9/9
plank hold 30s
NO REST!
time: 16:02
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JR 30s low trampoline bounce/30s fast as fuck jump roping (high knees or dbl unders...there were some burpees in here too)

climb2/yoga15min

CLIMB:
8, 10b, 10b, 10a, 10b, 10b
it's been a high GRAV day week.
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youtube yoga 15min

climb1/15min yoga

CLIMB

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yoga 15min

lower amrap #4/JR15

15amrap
elev dL #65 x 11
elev sumo #65 x 11
kB split squat (lean f) #30 x 11/11
ball pike abs x 11
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JR 10/20--30x

upper amrap #2/yoga

15amrap
lat raise #12s x 8
rev fly #15s x 8
HSPUs (1 riser) x 8
band lying leg lifts x 8 (red band)
rest 1 min
#rnds: 5 1/2
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15min yoga on youtube

BUTT AMRAP #1/JR15

I decided to put more emphasis on legs so this day will just be BUTT. No back.

2 min warm up

15min amrap:
smith squats (wider stance 30* fwd lean) #66 x 10
elev one leg glute press #20 x 10/10
band abd & press x 10 (black band)
frog slider abs x 10
rest 1 min
#rnds: 4 + 3/4

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JR15 10/40--18x

climb/yoga

climb:
lead: 8,9,10b,10c,10a
TR: 11a

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youtube 15min yoga

Lower AMRAP #3

15amrap
upsidedown leg press #66 x 12
elev sumo squats #65 x 12
pistols x 6/6
ab splitters x 10
REST 1 min
#rnds: 4
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JR15
10/50--15x

Lower AMRAP #2

15AMRAP:
elev dL #65 x 9
BB static lunges #45 x 9/9
side lunges #20 x 9/9
hanging st leg raises x 9
REST 1min~!!!!
# rnds: 4 1/4
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JR15
10/30--24x

upper AMRAP #1/yoga

15AMRAP
dB bench dip #20 x 12
BB bench press #45 x 12
dB curl #17.5s x 12
kB OH situp #30/26 x 12
REST 1MIN
#rnds: 4 3/4

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15min yoga (youtube)
***THIS YOGA WAS REAAAALLLLY GOOOOOOOD*****

Lower AMRAP #1

15AMRAP:
BB back squat x 8
band assist pistol (BW) x 8/8
TRX rev plank ham curls x 8^
dB knee raises #15 x 8
REST 1min after each round
#rnds: 4 1/4

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JR 15
10/30--24x

NEW PROGRAM! 9/11-11/26

The weigh in:  131.8lbs today :(

Time for some heavy lifting.
Heavy lifting = more muscles.
More muscles = faster resting metabolism
Faster resting metabolism = less effort to stay lean

THE NEW PROGRAM. I'll be running this from 9/11/17-11/26/17

Monday: Butt and Back 15 AMRAP (2 exercises each) NO REST + 15min Jump rope intervals
Tuesday: OFF
Wednesday: Rock climbing 2 hours/15-20min youtube yoga
THursday: Lower body 15AMRAP (3ex and 1core ex) REST 1:30 between rounds? + 15min JR
Friday: OFF
Saturday: Upper body 15AMRAP (3 ex + 1 core)REST 1:30 between rounds?/15-20 youtube yoga
Sunday: Lower body 15AMRAP (3 ex + 1 core) REST 1:30 between rounds?+ 15min JR

**If I'm not getting anywhere in a month, I'll add a 6th day of HIIT cardio only 15-20min.

As for diet I'm not doing carb cycling or I.F or any of that. Just shooting for 4-5 meals a day each with 20g protein and a serving of single ingredient starch with my post workout meal. (None on rest days.)

Back & Butt AMRAP #1

2min warm up

15min AMRAP
BB glute press # 69  x 15
band hydrant/ext (black) x 10/10
cable row #   x 10
plank row #25s x 10/10
REST 1:00 (next time no rest!!)
# rnds: 4.5

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JR 15
10/40--18x

CO AMRAP #2

2 min warm up

15m amrap:
Santana pu/ twist #10s x 10
Lunge hop/ front foot tap #12 wv x 10/10
Rockstar burpee no pu x 10
Trx plank dbl knee tux x 10
#rnds: 3
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15m yoga

Tomorrow is a new day and a new gainz program. Here's to not fucking it up.

heartbreaker body #1

Plum ran out of zgym. Oh well, makin' some stuff up today:)

15* Minute HIIT – 45 sec / 15 sec intervals

1. Side Step Squat  #50 x 2 ea side (black band) - 14/12/12

2. Plank Jack / Side Plank Row #20s - 11/12/11 (band)

3. Weighted Jump Jack squat #15 - 27/25/25 (band)

4. *DB Raise Leg Lift alt. legs x2 ea side #10s - 9/9/8 (band)

5. BBhip lift #55 - 28/32/33 (no band)

6. Laying side leg lift toe touch / push up jump jack

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JR 15 min (10/50--15x)

killer legs #1

15AMRAP:
1. Weighted Jump Lunge (x3) to static lunge #15s (x3) x 6 sets

2. *single DL #40 x 10 / 10

3. Curtsy Lunge Side Kick #15s  x 10/10

4. Weighted Jump Jack Squats #15 x 20

5. Fig 8 squat to jump #40 x 10 alt

#rnds: 2 3/5
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JR15 10/20--30x

climb/yoga

2 HOUR climbing

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15 min yoga

CO 15min AMRAP #1

15min amrap:
elev dL to squat #50 x 10
HSCTs x 10
split squat L #15s x 10
split squat R #15s x 10
ab splitter x 8
unilateral split snatch #20 x 10 alt
#rnds: 3 + 2 reps ex #1

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z power yoga #46

CT 15MIN AMRAP #1

15min amrap
lunge back OH press #16 L x 10
lunge back OH press #16 R x 10
reptile pu x 10
band dyn squats x 20
bent band row L x 12
bent band row R  12
#: i forget. 3 2/3?????

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15min yoga (youtube)

Lifted Butt #20//JR15

15AMRAP:
1. Clams with power band x 20 / 20

2. Weighted Side Lunge Knee Up / Side lunge jump #15 x 20

4. Kettlebell Swing with the beast x 20

5. Abductor press with power band x 40

6. Kettlebell Deadlift on blocks #40 x 20

8. Weighted Backward lunge #40 x 10/10

9. Kneeling hip abduction to heal raise x 20 / 20 (black)
#rnds : 2

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JR15
10/20--30x
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SO
SO
SO
nervous and feeling sick about my trip back home with my two boys all by myself.