Sexy Butt & Abs Challenge Day 1

Sat:

Climb shelf (9 routes -- 5.7&9lead)

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Sun:

Climb voyager (3 routes -- no lead, TR 10.d)

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AM: 20min JR

PM:
2 min yoga

4/9: back
one arm row #35
Rev fly #17.5s
time: 5:12

Sexy Butt & Abs Challenge Day 1
P1: 10/50s -- 12x
*all with weight vest on!!!* #12
bosu burpees w/ cross kick - 8/7/7
BB dL/row #60 - 9/8/7
bosu sumo squat lateral hop overs - 25/25/27
BB full clean & press #60 - 6/6/5
P2: 10/50s -- 5x. wV #12 on!
bosu crunches #12 - 15
bosu V-ins - 29
hands on bosu plank k2ch then twist - 14
elbows on bosu seasaw plank - 27
bosu supermans - 16

total: 42min

thurs eats:
10 - capp shake, peach
230 - thai ch/veg curry w/ spinach & xtra chckn, tato in avo oil, peach, 1/2 fig bar
4 - 2 egg/2white w/salsa & a bit of daiya cheese, steamed veggies
630 - turkey meatballz in veggie pasta sauce, spag squash

fri:
10 - capp shake, peach, bites of granola

1 - turkey jerky, 5 apples

3 - 1/2c nuts, carrots, sea Snax 

5 - veggies n gauc, glass o red

7 - chicken fajita salad

mon:
10 - capp shake, peach
2 - leftover spag squash w/ spinach & shroom sauce, turkey meatballz, 1/3c museli in alm milk
430 - mint/spinach shake, small apple, carrots, 1/2 larabar, 2 mac nuts
7 - buttnut squash boat w/ turkey filling

Zshred #23

Eating better is paying off already! Down 1lb from 9/1!
:D

AM: 20 min JR

PM:

2 min  yoga

4/9: legs

Back squat #60

DL #60 (^)

Time: 5:52

Zshred # 23: Breakdown:
3 Rounds for time!

• 2 Minutes Rowing
• 25 vertical Leap Jumps
• 10 dB Curtsey Lunge to 2 Renegade push-ups (2x) #20s
• 10 Over Head Crunch/Knees In #20

Time: 17:48

Total: 43min

Wed eats:

10 - Capp shake & peach

230 - buttnut/bean chili w/ Xtra chckn, mash tato, celery & pb2, 1 cracker, grapes

4 - 2egg/2eggwhite w/ parm, steamed veggies, apple

630 - grnd beef, spinach salad w/ HM dressing, carrots, 6 mac nuts, 1/4c kombucha

Z's Kettlebell Series Workout #12

AM 

20min row/JR tabata 

PM

2 min yoga

Back 4/9:

Inv row #12

Lat pulldown #132

Time: 6:12

Kettlebell Series Workout #12:
Breakdown: 1RFT

• 3 High Pull | Snatch | OH Squat x 5 #30 (each side)
• *60 Seconds Double under jump rope - 55
• Clean | 3 Kneel Ups / Press + Tough Heel / Stand Up x 5 (each) #26
• 60 Seconds Double under jump rope - 58
• 3 Russian Twist | 3 Push-up x 10 #26
• 60 Second Double Under jump rope - 48

time: 13:47

**CORE BONUS: 10/30s -- 6x (4min)
hand to foot ball pass - 5/6/6/6

Dip stat V/knee raises - 5/4/5/4
 
total: 44min

Tues eats:

10 - Capp shake, peach

230 - can tuna w/ dressing, 1/3c museli in alm milk, celery & pb2
4 - chicken/squash/bean chili w/ extra chicken, pepporoni, 8 mac nuts
7 - free meal #1 ( I had ice cream and a mac bar with dinner and now I feel TERRRRRIIIIIBLY GUILTY)

:(

Z's Lifted Butt Series #10

SAT:
tabata JR/ROW (lvl8)
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SUN:
Climb Tonnere Tower in BC! (2 single pitch/1 multi=4/first 5.9 lead!)
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AM: JR 20 min

PM:
3 min yoga

4/9: Legs
stationary lunges #55
sB dbl glute bridges (elev) #42
time: 6:33

Lifted Butt Series Workouts # 10: 
Breakdown: 3 rounds for TIME!

• 10 One-Arm Kettlebell Swings (10 Each Arm) #30
• 10 Skater Squats Each (one leg lunge back/k2g)
• 10 One-Arm Kettlebell Swings (each)
• 10 Burpee with Back Leg Extension 
• 10 One-Arm Kettlebell Swings (each)
• 10 Jump Lunge (lean forward and touch toe) #12s

TIME: 14:16

total: 41 min

sun:
10 - capp shake, peach
130 - chicken/tato/zucchini
430 - rise bar, cuke, seasnax
730 - chicken, salad, peach 

mon:
10 - capp shake, peach
130 - chicken, tato, 6 mac nuts, salad w/ HM dressing
330 - mint protein shake, veggies, raspberries
630 - thai curry, 1/2 fig bar, glass o red wine

Guns & Pistols Series Workout #2 & BODY STATS

About the same place I was in February. Womp, womp.
o(╥﹏╥)o

This proves that I really need to get my butt on track here! It irks me to think how far along I could have been by now if I had just buckled down on nutrition and extra jump roping right after I finished breast feeding.
૮(ꂧ᷆⺫ꂧ᷇)ა 

Oh well. Now I'll know better for next time.

I do have the goal of fitting in to my tomb raider costume by Oct 31 however the ultimate goal is 123 by Jan 20, 2015!

AM: 20 min JR
PM:
4/9 back:
one arm kB row #30
seated cable row #66
time: 5:25

Guns & Pistols Series Workout # 2:
Breakdown: 15-minute AMRAP! 

• 10L/10R Weighted Chair Pistols to Seated Shoulder Press (alt legs) #15/12s
• 15 Ugi Sumo Jacks #10
• 10L/10R Chair Pistols to Side Lunge and Bicep Curl (alt legs) #15/12s
• 15 Ugi Sumo Jacks #10
• 10L/10R Weighted Chair Pistols to Seated Reverse Fly (alt legs) #15s
• 15 Ugi Sumo Jacks #10

 # sets: 1 4/9

total:  40min

wed eats:

10 - capp shake, peach & grapes

2 -  1/4th efl beef meatloaf, swt tato in coc oil, spinach & cuke salad w/ HM dressing

4 - wendy's frosty protein shake, grapes

7 - leftover tomato soup w/ extra tuna, 8 pcs salomi, 1/2 zucchini

thurs:

10 - capp shake, peach, 1/4c granola :(

115 -  1/4th efl beef meatloaf, 1/3c museli w/ alm milk, spinach salad w/ HM dressing, 1 T pB

330 - 2eggs/2whites w/ salsa & a lil daiya cheese, veggies, 4 mac nuts

630 - buttnut black bean chili w/ chicken

Soooooo felt like drinking this evening but somehow I talked myself out of it. I should feel happy that I stuck to my goals but I really just wanted alcohol........  :-/

ZWOW # 109 & Muscle Genes

A few days ago I was browsing facebook when I noticed a friend of mine had just received a Muscle Genes kit. I was curious so I looked them up and found that the are a company in the UK that uses genetic testing to help streamline your fitness process. As I watched the video where they went through a few of the genes they looked at, I found that I knew where I stood already from years and years of fitness experiments. They look at things like what time of day you are more effective at working out (from experience mid-morning for me), if you are prone to high or low inflammation (DOMS) which would determine your workout frequency (low/med for me -- I rarely am sore after a workout no matter how hard I push!) and whether or not you will get better results with high rep/low weight or low rep/high weight (my magic formula: 4 sets, 9 reps). There is much more they look at but I stopped watching there because I was convinced that this was a company who was worth investing in. Even though I can answer some of those for myself already, if I had an extra $300 to drop on it, I would!

AM

Tabata jr/row 20 min (10/20 -4x) x5

PM 

2 min yoga

4/9 legs

Bb DL #60 (^)

Sumo BB sqt #90 (^)

Time: 4;49

ZWOW # 109: 
Breakdown: 2 rounds for time!

• 20 SB Side Step-Ups #30 L
• 3 Pistol Squats L
• 10 Competition Burpees
• 10 Flying Jump Lunges #4s
• Repeat first part on right side then:
• 20 Plank walk Over the Chair
• 20 Chair Kick-Ups/dips 

Time: 16min

Total 40min

Tues eats:
 10 - capp shake, peach
2 - chicken, tato in avo oil & salt, coleslaw & zucchini
4 - 2egg/2white w/ salsa & a lil daiya cheese, veggies, grapes, 6 mac nuts
6 - efl beef meat loaf/spinach strawb salad w/ vinegar, ghee 2t

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