Transformer Challenge Day #12 (SUB ZWOW63)

Great hike in Nederland yesterday!!! (6mi -- crater lakes)

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5min yoga

10min JR

ZWOW #63
15 min AMRAP
kB one leg step ups #42- 10x each
kB sumo dL #47- 20x
elev. one leg bridge lift - 12x each
dB front hold split squat #20 (^)- 12x each
# sets: 3.5

total; 25 min

fri eats:
130 - salad w/ vinegar, tuna (mayo/pickles), 1T pB w/ HM bread, 3/4c black beans n' salsa, 2 eggs & parm
430 - protein mint ice cream (1.5scp)
7 - ahi burger (no bun), veggies

sat eats:
1 - zucchini, chicken, tato, bobo bar, apple
3 - protein brownie (1.5scp), peach, 2 serv crackers :(
515 - small bowl of paleo chicken alfredo

Transformer Challenge Day #11

5min yoga

10min JR

Transformer Challenge Day #11
10/30 -- 30x
sB hug squats #42 - 11/10/10/9/9
sB pickup to shoulder alt. #30 - 12/12/12/12/11
SB burpee (no pu) to OH press - 5/5/5/5/5
sB wide leg swing - 20/20/20/19/19
sB seated ab twist2grnd - 12/11/10/11/11
plank sB drag across - 12/12/15/15/14

Total: 30min

Thurs eat:

140 - gigantic salad w/ vinegar, 4 paleo chicken fingers, 1/2c gluten free pasta/lentil mix, large apple, 2 eggs & parm, 4 mac nuts, 1 serv crackers
4 - mint protein ice cream (1.5scp)
7 - can o tuna (mayo/pickles), carrots, lots of crackers:(

Dammit. Crackers.

Transformer Challenge Day #10 (SUB ZWOW25)

2 min yoga

10 min JR

ZWOW #25
BUY IN: 30 burpees (comp) 3:03
3RFT:
squat jumps #10s - 20x
OH squat/behind neck press at bottom then stand #5 - 15x
lateral skater jumps (hand & knee to grnd!)/one leg hop up - 10x
ab splitters - 5x
time: 13:56 (w/ buy in!)

Bonus tabata 4min

KB curtesy lunge/kick #30 - 6/6/6/5/5/5/5/5

total: 27min

tues eats:
130 - broccoli, EFL meatloaf, 2 eggs w/ parm, large apple, 1/2c beans n salsa, 1/4c nut/raisin mix, 4 squares dark choc (80%)
4 -  wendy's frosty protein shake (1scp)

7- 1/2c chicken swt tato chowder, 1 bison dog, 1/2 serv crackers

wed:
1 - broc, chicken chowder w/ extra tuna, 2 eggs & parm, large apple, 1/3c nut/raisin mix, 1 serv crackers
4 - protein banana ice cream, blueberries
630 - paleo chicken fingers, salad, 1/2c gluten free pasta/lentil/broc mix, 2 glasses red wine


 

Transformer Challenge Day #15

2 min yoga

10min JR

Tabata 8min:

Kb SB full squat - #30?

HSCTs

Transformer Challenge Day #15
10/50 -- 12x
sB 1 shoulder double squat/pu w/ toe touch L #30 - 3.5
sB 1 leg lateral jump overs - 18L
sB 1 shoulder double squat/pu w/ toe touch R #30 - 3.5
1 leg lateral jumps  - 19R
twisted climbers - 28
expl star jumps - 22
twisted climbers - 23
expl star jumps - 21
Bent SB kb row - 21
wide mtn climber - 38
Bent SB kb row - 18
wide mtn climber - 40

Total: 30min

Transformer Challenge Day #8

2min yoga

10min JR

Transformer Challenge Day #8
10/50 -- 12x
*ft up too! incline pu on dip station/knee raise - 8/7
dip station row/v-up - 14/13
in/out jumps over dip station (bars on floor as guide) #15 - 31/30
tri dip/rev plank star jax (dip station lying down on floor) - 15/13
v sit oblique twists (hold bars/butt off grnd) - 40/45
hold dip station/knee tuck jumps - 24/28

Bonus tabata 4min

Weigt vest #12 jump lunges - 20/15/13/13/15/14/16/15

Total: 26min

Mon eats:

115 - celery salad w/ vinegar, can o tuna in veggie/lentil/swt tato stirfry, apple, 1/4c nut/raisin mix, 1/4c granola
4 - protein choc chip cookie (1.5scp), cup blueberries, 1TpB & a bit o jam
6 - beef ELF meatloaf, green beans, 1/3c mash tato

Transformer Challenge Day #9

2 min yoga

10 min JR

Transformer Challenge Day #9
4min/40s
10 sB front jump squat/leg lift #30/10 burpees - 2.5sets
10 pu & leg lift (both)/10 tri dips (d.st.) - 2.5sets
10 sB hug low jacks/10 dip station side/side/middle abs - 4.75sets
**10 stationary lunge L/10 stationary lunge R #55/ 5 ab splitters - 2.5aets

total: ~26min

fri eats:
2 - salad w/ vinegar, beef, 1/2c tapioca (sugar free), 1 cracker, 2 eggs w/ vegan parm
5 - 1.5scp - protein choc chip cookie, swt tato chicken chowder

sun eats:
2 - celery salad w/ vinegar, WF chicken salad, 1/2c raisin/nut mix, large apple, cracker
4 -wendy's frosty protein shake, cracker
6 - kale & pear salad w/ light vinegarette, salmon (a few bites of chili)

Transformer Challenge Day #13

5 min yoga

10min JR

Transformer Challenge Day #13
https://www.youtube.com/watch?v=OWx_g9KN6b0
10/50s -- 18x
JR -- basic bounce (fast as p) - 143/125/131
KB SB squat n' press #15s? - 11/12/9
Kb sB upright row w/ skater lunge - 14/12/12
JR -- bb - 119/133/119
fwd lunge w/ SB kb on shoulders - 16/15/12
sB squat n' wood chops L5/R5 - 5.5/5/4

Total: 28min

Transformer Challenge Day #5

2 min yoga

10 min JR

Transformer Challenge Day #5
10/30s -- 30x
**plank rows #22.5s -17/12/11
*wall plank walk ups - 3/3/3
sb upright row #30 -10/11/10
*elev. feet pike pu  (head2g) - 10/11/8
*one arm pu (on knees) L -11/8/8
*one arm pu R - 9/12/7
bb 1/2 burpee/row #55 -8/8/9
DB bicep curl #20s - 8/8/7
dB OH dbl tri ext #10s -15/15/15
**db rev fly (bent) #10s -18/19/19

*more advanced version than the one shown in video.
**added exercise

total: 30 min

thurs: high day

ZWOW #64 (TChallenge Day7 SUB)

126.2lbs

17.3%

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2 min yoga

10 min JR

ZWOW #64
15 min AMRAP
15 kB swings #30

(1st round regular swing/2nd: full etc)
15 prone ball leg ext/butt squeeze
15 kB swings
10, 1 leg ball raise and roll in (each)
15 kB swings
10, 1 leg hip raise (up back on ball - each)
#sets: 3 2/3

Total: 25min

Wed eats:

130 - celery/zucchini salad (bals. vinegar), grnd beef, 1/2 buttnut squash,1/4c sugar free tapioca, 2T nut/raisin mix
445 - protein brownie (1.5scp) w/ mashed nana on top
7 -  chicken tortilla soup (.5 serv blu chips)

Transformer Challenge Day #6

TUES:
indoor rock climbing (TRs 10s/5.11-s)

(jumping ahead in tomorrows workout for legs!)
===============

2 min yoga

10 min JR

Transformer Challenge Day #6
10/50 -- 18x
BB full dL/clean n' press #45 - 12/9/9
dynamic squats- 43/37/37
stiff leg dL & row #45 - 10/10/10
1 pu/4 mtn climbers - 8/9/9
dB bi curl/OH press/ OH tri ext #15s - 7/6/6
dB russian twist #15- 35/40/34

total: 28 min

mon eats:
1 - steamed veg & parm, can tuna (dab mayo & pickles), swt tato, pear, 1T pB
3 - protein brownie (1.5scp), raisins
6 - celery salad, grnd beef, 1/3c raisin nut mix

tues:
1 - steamed veg & parm, grnd beef w/ 1/2c beans n salsa, 1/2 avocado, pear 1 cracker, 1/3c raisin/nut mix, 4 squares dark chocolate
330 - protein hot choc (1.5wp/3Tc), carrots

BR 30 Day Challenge Day 7 Part 2 (SUB FOR TChallenge Day4)

DailyHiiT has this marked as a rest day but I have my own rest day schedule so I'll just sub this one!

2 min yoga

10 min JR

BR 30 Day Challenge Day 7 Part 1
10/30x -- 11x (7:20)
1. Squat Jumps (narrow) - 19
2. Knee hugs - 14
3. dB Shoulder Press #17.5s - 14
4. Prone Upper Back Extensions (arms at sides/arms OH alt) - 6
5. Squat Jumps (wide) - 17
6. Push Ups - 13
7. Inv. Rows - 17
8. Side Lunge Hops - 28
9. Ugi Basket Ball Jumps - Left #10 - 11
10. Ugi Basket Ball Jumps – Right #10 - 12
11. Bent BB Row #55 - 17

BR 30 Day Challenge Day 7 Part 2
10/30 -- 20x  (~13min)
JR
Tricep Dips (crab position/feet on dip st.) - 19
JR
Bodyweight Squat Jumps - 17
JR
Wall Plank Knee Tucks (feet on wall) - 15
JR
dB Kickback & Jump n' punch #10s - 11
JR
dB 1mtn climber switch/kick up toe touch #10s - 8
JR
Side Burpees (no pu) - 8
JR
Knee Raises (d.st.) - 13
JR
v-up/L-sit pullup (d.st.) - 6
JR
Mountain Runners - 53
JR
dB High Knees Twists #10 - 60

total: ~30min

sat eats:
130 - steamed veg & parm, grnd beef, 2 apples, 1/2c sugar free tapioca, 1/3c nuts, 1 cracker, 1/4th pBJ sammich, 1/4th jaxen's protein muffin, handful raisins
^this is too much food^ **NEW TRICK** eat alloted amount then suck down some aminoX!
4 - protein brownie
7 - chicken kabobs w/ veggies & a few swt tato slices, 1/4c wild rice

Transformer Challenge Day #3 & Nutrition Reminder

REALLY LOVING THIS CHALLENGE SO FAR! I think DailyHiiT is the place for me. Bodyrock just seems kind of lame these days.

Also, in sore need of a reminder about how I'm supposed to be eating. I haven't been as bad as usual but it hasn't been great either. So here it is:

THREE MEALS A DAY STRUCTURED LIKE SO:

1. veggies, meat, starch (choose: yam, potato, 1/2c tapioca, 1/2c beans, quinoa), 1T nut butter
2. protein shake (dbl scoop) or protein muffin, fruit
3. meat, veggies

Feeding window: 1p-7p

AMINO X (mid morning -- after dog walk)


2 min yoga

10 min JR****starting today!

Transformer Challenge Day #3
10/50 -- 18x
sumo hang bb squats #55- 23/19/22
Bb dLs #55 - 17/18/17
sumo jump squats - 29/32/33
sB curtsey lunge L #30 - 17/16/17
sB curtsey lunge R #30 - 15/17/16
speed skater jumps (touch grnd) - 25/26/26

total: 28min

thurs eats:
2 - carrots & celery salad, can tuna w/ dab mayo & pickles,  1/2c sugar free coconut tapioca, 2 apples

5 - burger, fruit, q-bar, kale salad

7 - 1/2c nuts, some blue chips :(

I'M NOT MAKING ANY PROGRESS BECAUSE IM EATING CHIPS AND CRACKERS!!!! KNOCK IT OFF ALREADY!!!!!!! >:( Plus the nuts have been out of hand the last two days.

fri:
1 - steamed veggies & vegan parm, grnd beef, 1 slice turkey, tato & avocado oil, fruit slushie, 1 cracker
4 - mint shake, 1/2c nuts
7 - brat, spinach salad, lentil/veg curry

Zshred #46 & nutrition

Calculated Calories: 1,785 calories
Protein (meat, fish, whey)
Grams: 126/Percentage: 28%
Carbs: (beans, tatoes, yams)
Grams: 231/Percentage: 52%
Fat (limit to 1 T nut butter a day and coconut)
Grams: 40/Percentage: 20%
Logging them with MyFitnessPal App.


THREE MEALS A DAY STRUCTURED LIKE SO:

1. veggies, meat, starch, protein shake,
2. protein shake or protein muffin, fruit
3. meat, veggies

AMINO X (mid morning -- after dog walk)


2 min yoga

5 min JR

Zshred # 46:
50 seconds of work / 10 Seconds of rest - 12x
    •   f/b lunges (hold dB vertical) & chop L #10 - 9/9/9

          R - 9/9/8
    •    Jump Rope
    •    Sumo Squat Jump/Side Bench Each Side (touch ground in squat position) - 11/12/13
    •    Twisted Leg/Hip Lift/Situp Touch TOes - 7/7/7
    •    Jump Rope

Transformer Challenge Day #2

2 min yoga

10 min JR(10/20s -- 20x)

Transformer Challenge Day #2
4min work/40sec rest for each combo: (18min)
1) 10 sB front jump lunges#30/10 staggered pu - 5 sets
2) 10 elbow plank reptiles/10inv. rows #12wV - 6 sets
3) 10 1/2 burpee/st. leg lift on dip station/10 elbow plank jax - 3 1/4sets
4)**10BB bk sqt #55/10 side lunge hops - 3.5sets

total: 28min

wed eats:
1 - steamed veggies & parm, chicken,  a few slices swt tato, cherries,1/2c nuts, 2 crackers
4 - protein brownie, raisins
630 - grnd beef, spinach & vinegar, blue berries,  blue chips :( nuts :(

We'll call this 1 out of 2 freemeAls for the week.

DailyHiiT Transformer Challenge Day 1

2 min yoga

5 min JR

DailyHiiT Transformer Challenge Day 1
10/30 -- 30x
BB Front squat w/ one pulse #45 (^) - 10/9/9/9/9
tri dips - 12/12/15/14/12
dyn squats - 25/26/25/25/24
feet on ugi dbl glute bridges #12 (on hips) - 16/16/18/20/20
comp burpees -7/8/8/8/8
plank dB shoulder taps #15s (^) -18/17/16/17/17

total: 25 min


mon eats:
2 - veggies & parm, 1/3c nuts, 2 chkn enchiladas, 2 apples, 1/2 nana & straberries
5 - quest bar
7 - walleye w/ lentils @ SALT

tues:
1 - veggies & parm, leftover paleo tuna cassrole w/ extra chichen, 1/2c nuts, apple
4 - mint shake, 1/2c berries

6 - paleo chicken/leek stroganoff, spinach/strawberry/walnut salad w/ vinegar

HiiTBODY #12

Since weaning, I haven't been able to stay asleep. Plus rock climbing outside on friday just caught up with me. Took an extra day off this week to rest my weary bones.

2 min yoga

5 min JR

HiiTBODY #12
10/30s -- 35x (23min)
cross leg pu - 12/11/11/9/10
surfer squat jumps (two bounce) - 15/13/13/11/12
ugi straight leg sit up with twist #10 - 8/8/8/8/9
ugi 1 jump fwd/1 jump back #10 - 17/15/14/14/14
narrow pu/knee2elbow side plank crunch - 8/8/7/6/6
ugi (ft on ball) 1 leg bridge (weight on hip) L #12 - 15/18/15/15/15
ugi 1 leg bridge R #12 - 18/19/17/18/17

total: 28 min

sun eats:
1 - huge salad w/ vinegar, leftover creamy tomato/basil chicken, potato w/ avocado oil, 2 slices turkey, handful HM squash chips, 1c blueberries, a few blue chips
4 -coco libre protein shake (yuck), 1/3c nuts, 2 carrots
7 - 1/2 acorn squash stuffed with quinoa, chicken, kale, spinach, cherries

If You Really Want More...

FRI:
Climb Outside. BC: Coney Island (5.8/5.9)
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2 min yoga

5 min JR

If You Really Want More...
1) Ugi Side Lunge Hop (5x) & (3)Push Up Combo #10 - 12 sets (3:28)
2) Surfer Burpees 10/30s -- 6x (4min) 7/6/6/6/6/6
3) Backward Lunge/pickup kB/drop on opp side & Kick Up #30 - 50 reps total (5:16)
4)**kB split lunges #26 10/30s -- 6x  (4min) - 12R/11L/10/10/11/11
5)**inv row 10/30 -- 6x  (4min) 18/12/11/12/10/11
time: ~21 min

total time: 26min

tues eats:
1 - steamed veggies & vegan parmesan, leftover paleo tuna casserole + extra chicken, 4 oz swt tato, 2T pB
4 - protein shake, 2 small apples, 4 crackers :(
630 - grnd beef thai basil w/ spinach & strawb salad w/ walnuts & bals vinegar dressing

wed:
1 - steamed veggies & vegan parm, leftover thai beef, 1/2c black beans n salsa, watermelon, 2T coc butter
4 - protein brownie,2 apples, 1T aB
630 -  leftover paleo tuna casserole w/ 1/2 can extra tuna

thurs:
1 - steamed veggies & parm, leftover thai beef, swt tato,
4 - 2 glasses wine, salami, protein shake, fruit, crackers & cheese, veggies
630 - q-bar

BR 30 day challenge day3 p3

2 min yoga

4 min tabata burpees!

30 day challenge day3 p3
10/30s--30x (20min)
1. Running Man Abs - 18
JR
2.**Ab splitter - 5.5
JR
3. Plank & Side to Side Jump -21
JR
4. SuperMan Push-Ups - 8
JR
5. 10 Mountain Climbers & 10 Reptile Runners - 3
JR
6. Knee hugs - 12
JR
7. Opposite Touch Toe Abs - (L&R Alternate) -15
JR
8. sB Head Abs (ft off grnd!) #30 -7
JR
9.  Side Plank Dip L -15
JR
10. Side Plank Dip R -16
JR
11. Elbow plank hold
JR
12. Leglift/hiplift - 11
JR
13. kB Russian twist #26 -16
JR
14. Crunch & Leg Extensions - 11
JR
15. Ugi (knee up) Crunches #10 -16
JR

total: 24min

mon eats:
1 - veggies & vegan parmesan, grnd beef, 5 slices salami, 1T pb,  1/2c black beans w/ salsa, handful of happy puffs
6 - salad w/ vinegrette, burger, quest bar, 2 small apples