Medal Of Honor Abs

Late workout today but I’m proud of myself for getting it in even though I’m tired. CLick on the link to check out Zuzana’s workout!!!!!

The Workout:

15 rounds - 10s/50s

5 min jump rope

Bodyrock

1)           Elevated leg plank hip circles - 24/16/15

2)           super star body spring - 15/13/11

3)           elbow plank up/side plank dip (L) - 8/9/8

4)           elbow plank up/side plank dip (R) - 8/9/7

5)           leaping mnt. climber - 38/33/40

Total workout time: 20 min!

FOOD LOG:

7am - PFB

10am - cappuccino whey shake, 1 med apple

1pm - 2 cup turkey/veggie soup, 1/4 cup cranberry sauce

4pm - 1/3 cup pecans, 1 cup milk

7pm - 1.5 cup turkey/veggie soup

Body Like A Carry Out

HAPPY THANKSGIVING!!!!!

Took an ARD yesterday because the last workout really got me in the legs. I went climbing though so I did get a nice upper body workout. Did my first 5.10!

Workout:

10 min jump rope

Bodyrock

12 rounds - 10s/50s

1)           Pike press and jump up - 15/12/12/13

2)           Fwd/Bkwd lunge (R) - 9/9/8/8

3)           Fwd/Bkwd lunge (L) - 9/9/8/9

Total workout time: 22 min

FOOD LOG:

7am - 2 eggs, 1/2 cup black beans, 2 tbsp salsa

10am - 1/4th cup pecans, 1 strip sirloin jerky

1pm - cappuccino whey shake, 1 med apple

4pm - veggies and hummus (A couple crackers thrown in there too)

7pm - 3 oz turkey, 1/3 cup  cranberry sauce, 1/4th cup stuffing, salad, dressing...and 3-4 glasses of wine, 1 cup spiked cider.

Slap Your Ass

This was a great workout!!!!!! I feel really SUPER today despite that my back is getting worse and worse.

Workout:

10 min jump rope

16 rounds - 15s/45s

*skipping the weight lifting this week.

Bodyrock
1)    squat down/pistol up (used jungle gym to do the pistol up because it’s too hard on my knees) - 13/13

2)    side lunge jump - 46/40

3)    JR High Knees - 91/100

4)    one leg alternating bridge - 29/28

5)    Backwards lunge kick up (L) - 21/21

6)    Backwards lunge kick up (R) - 21/20

7)    side jump squat - 22/17

8)    plank get ups - 12/13

total workout time: 26 min

FOOD LOG:

7am - 1/2 banana, protein pancake

10am - cappuccino whey shake, 1 med apple

1pm - 3 oz organic ground beef 90/10, 3/4 cup broc slaw, 1 tbsp home made dressing

4pm - jerky

7pm - 10 brussel sprouts, 4 oz chicken, 1/4 cup salsa

Butt Blaster

Went climbing on Friday with a friend I haven’t seen in FOREVER and it was great! So psyched to finally be getting back into this except for now the holidays are coming and then we’ll be away for so long that my nice little climbing schedule will be off :( 

A lot of people go to the gym and are there for hours and hours doing d-o-g knows what. This is why so many people avoid exercise. They think they don’t have the time. If you hit it super hard for 20-30 minutes you are going to get results. OR you can doodle around for 2 hours at medium intensity and waste your time and most likely your effort too. Working out is not worth doing if you’re going to sit there and watch the T.V while you’re peddling away on that bike. All this stuff about target heart rate zones, the “fat burning” zone...nonsense. You get in there, you kick your ass and you’ll reach your goals.

The Workout

10 min jump rope

Lat pulldown - 126lbs  3/10

EZ bar bicep curls - 45lbs  3/10

time: 3min 45s

Bodyrock:

18 rounds - 10s/30s

1)           elevated leg lunge jump (L) - 25/24/26

2)           elevated leg lunge jump (R) - 25/23/24

3)           elbow plank side hops - 27/27/31

4)           exploding star - 9/8/9

5)           pendulum - 30/29/32

6)           ab buster exercise - 21/23/24

12 minutes.

total workout time: 25 min 45s

FOOD LOG:

7am - 2 eggs, 1/2 cup black beans, 2 WASA crackers

10am - 1 med banana, cappuccino whey shake

1pm - 1/4 cup WF granola, 1 med apple, 1 oz org bison jerky

4pm - 2.5 oz tuna, 1 cup blue berries

7pm - 1/2 acorn squash, 2.5 oz sweet potato, 2 oz jerky

13 Days until my Wedding!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! A little excited? No:P

4x Torture

4x Torture

Welcome to another one of my creations....muahhahhaaa! This was a good one. I was out of breath the whole time.

Lately I’ve been on an MSG awareness thing but there is something about this that’s a little odd. A few days ago I posted a list under which MSG hides in but it is important to remember that Monosodium Glutamate and Glutamic acid are not one in the same. Glutamic acid is a non-essential amino acid which means that our bodies manufacture this stuff every single day. Monosodium glutamate was created in a lab by a man. So now I am confused. Why should I be suspicious of glutamic acid, which indeed appears on the list? In addition I found out the calcium caseinate has a high concentration of glutamic acid in it. I guess this is the point where I should have been paying attention in Organic Chem. Whoops. Clearly more research is necessary......

In the next couple of years I am going to look at enrolling in the Institute of Integrative Nutrition so I can get the real idea here.

More good news, my body fat analyzer put me at 15.5% BF today :D My weight remains the same so this is a really really really good thing. Here’s hoping for 14% by December 4th!

The Workout:

Jump rope 5 min

Upright row - 25lb dBs  3/10

Cable tricep pressdowns 60lbs  3/10

1)           Single leg jump squats - 30 reps each leg

2)           Pullups - 10 reps

3)           Hanging knee raises - 20 reps

4)           Explosive pushups - 10 reps  (17:10s total time here)

repeat FOUR times.

Total workout time: 24min 43s

FOOD LOG:

7am - 1/2 cup oats, 1 scoop biochem whey

10am - 1 med banana, 4 oz ground turkey with peas, corn and a mushroom sauce

1pm - 1 cappuccino whey shake

4pm - 2.5 oz low sodium tuna, 1 cup broccoli slaw

7pm - 4 oz chicken, 10 brussel sprouts

Halo of Sweat

Needed a rest day yesterday since I am just getting back into climbing. My forearms burn so badly I can hardly pick things up and hold them for very long. Walking lunges with two 30 lb dBs were a nightmare on my arms today.

The Workout:

10 min Arc Trainer Hills lvl8

Walking lunges 30lb dBs - 3/10

EZ cable curls - 50lbs - 3/10

Bodyrock:

6 rounds - 10s/30s x 3

sumo jump knee ups (I did this wrong. I did double knee ups rather than single) - 7/6/7

sumo pulse with calf raise - 17/14/15

reptile on the run - 30/28/26

slow reptile pushups - 11/9/9

knee hugs - 12/8/10

reverse crunch/leglift combo - 11/11/9 (forgot how to do “Ab Burnout Exercise” so I replaced it with this)

FOOD LOG:

7am - 1/2 cup oats and whey

10am - cappuccino whey shake, 1 med banana

1pm - 3 oz ground turkey, broccoli slaw, 1 tbsp home made dressing

4pm - 1 oz organic beef jerky

7pm - 2.5 oz low sodium tuna, 1.5 cup salad, 2 tbsp dressing

Kettle Bell Nightmare

Kettle bell Nightmare Workout

This is one of my very own workouts! It was definitely heart pumping but I think next time I will up the interval time because I didn’t have time to do very many reps on some. Either 10/40 or 10/50 would be perfect!

Today I’m going to meet a new friend at the climbing gym so I can get back into that!

The Workout:

5 min jump rope

BB overhead press 30lbs/30lbs/20lbs  3/10

Prone tricep kickbacks 15lb dBs  3/10

My kettlebell weighs 26lbs.

Set your gymboss timer to 6 rounds of 10s/30s. Rest on the 10s, work on the 30s.

1)           kB one arm swing (alternate) - 18/18

2)           kB clean to press (alternate) - 5/6

3)           kB pushup to row (alternate) - 6/6

Time Challenge:

kB split squats - 25 reps each leg

Burpee with reptile pushup - 15 reps

1)           kB figure 8 to upright row (alt) - 8/10 (you have to be in a wide squat position for this one)

2)           jack knives - 10/10

3)           kB one leg deadlift/pickup (alt) - 10/11

Time Challenge:

kB split squats - 25 rep each leg

Burpee with reptile pushup - 15 reps

TIme challenge time: 6 min 36s

Total workout time: 23 min 5s

FOOD LOG:

7am - protein pancake (used 1/4thcup oats instead of 1/8th today) 1/4 cup blue berries

10am - 3 oz bison, 1 cup salad, 1 tbsp home made dressing

1pm - 1 med apple, cappuccino whey shake

4pm - 2 oz ground turkey, 1/4 cup raw walnuts

7pm - 2/3 cup turkey/veg mushroom bake, 10 brussel sprouts