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