HiiTMax #2 part 2

10/40--4x JR

10/30--24x
Burpees no pu//alt JR hi knees
**jack pu - 11/9/9/8
Burpees
**1 leg alt kB dL #50 - 13/12/12/12
Burpees
**dB plank row #25s - 14/14/13/13

10/20--8x
elev one leg glute press alt.

**oops. there is very little of the original workout here.

HiiTMax #2 part 1

10/50--4x JR

10/30--24x
 burpees no pu
SB  1/2 burpees up row - 4/6/6/5
Burpee
Plate boat pose/knee tuck &  oh press #15- 15/14/17/20
Burpee
Sb clean and press/jump over/3 squat jumps/ jump back - 2/2.5/3/2.5

10/20--8x
SB bent rows x4
Wall sit/wall snow angels up & down x 4

HT//HiiTMax #1 part 3

😡So.
F
R
U
S
T
R
A
E
D
.
So, so, so.

10/50--5x JR

10/30--24x
JR
**Plank 90* rows #15s - 17/16
JR
V-ups  - 13/13
JR
step up/leg ext back #15s L - 10/9
JR
step up/leg ext back #15s R- 9/10
JR
sB opp shoulder/squat/drop/pu - 4/4
JR
SB swings - 18/17

10/20--8x
Glute press and abd

Power yoga 30min

https://youtu.be/CZsKcL05Rcg
Loooooooooved the first half.
second half was much too slow so I'm giving this. B+

HT//HiiTMax #1 part 2

tabata burpess 10/20--8x

10/30--24x (part 2 of 4)
JR
lunge & press L #15s - 10/10/10/10
JR
lunge & press R #15s - 10/10/10/10
JR
ugi wide leg jump ins - 19/20/20/22

tabata seated band row #60 10/20--8x

time: 24min

HT//BR HIITMAX #1 (part 1)

tabata burpees 10/20--8x (4min)

10/30--24x (16min) PART 1 (of 4)
JR
wV dynamic squats #12 - 19/16/16/15
JR
BB clean and press #45 - 8/8/9/8
JR
jump lunges #12wV - 15/15/14/14

tabata 10/20 --8x bB glute press (#45) x4//single leg glute press x 4

time: 24min

HT JR10//kB #6

10/40--12x JR

2rft:

1. KB Swing x 30 #40

2. Backward lunge pass under elbow twist x 20 alt. #30

3. KB Swing x 30 #40

4. Low KB windmill x 10 /10 #30

5. Clam shells (x5) / wag the tail (on back) (x10) x 4 sets #30

 time: 13;27

BONUS: 3x30sec superman holds (to 15min)

HT Lifted Butt #19 v2.0 (jr/ex interval circuit)

v2.0

**10/50--24x (24min)

JR

1. Wide legged Hip Raise to hip abductor press - 27/25
JR

2. KB Sumo Squat (3 short reps) to one leg goblet squat alt. #30 - 6/6.5
JR

3. Wide legged Hip Raise to hip abductor press - 27/22
JR

4. KB Pendulum (x 5) / Swing (x 5) #40 - 3.5/3 sets
JR

5. Wide legged Hip Raise to hip abductor press - 27/25
JR

6. 1leg Deadlift to one arm deep squat alternating arm #50 - 7/8

HT JR10//12min Body #14//CD5 (rnd2)

CD5!!! HT Round 2

BUCKLE DOWN!!!!!!!!!!!!!!!!!!!

10/40--12x  JR

12min AMRAP

1. **box jumps!! (-1riser) x 10

2. Bird dog then push up x 10 alt.

3. Side jump lunge / front kick x 20 alt.

4. Crab kick (straightleg) / reptile push up x 5/5
rnds: 3.25

10JR//HT Lower Split #4

10/30--15x JR

BB squat & leg abd #55
star crunches x 24

surrender squat L&R #12 wV
ball dB crunches #15

band clams blu&yel x 12 ea
elb plank reptiles L&R x 12 ea

time: 16:12

10JR//HT Back[&Legs!] Split #2

10/30--15x JR

bent BB row #55 overhand
elev dB lunge backs #15s

wV inv row #12 (underhand)
kB sumo elev #50

dB rev flys #12s
sB glute press #30 x15

time: 15min exactly.

HT Prog tweaks//CD1//power yoga

This first run through was a little rough. Ok.....A LOT rough. As usual, I nailed the workout part of it and that felt great. I didn't, however, count calories as suggested. I'm sure I over did it both at the end of the buffing phase (thanks ;) HALLOWEEN!!!) and pretty much the whole boosting phase. It's a real learning curve with cyclical eating protocols for me. I'm so much better at being consistently with ONE way of doing things but of course that hasn't really gotten me to stick at the point I want to stick at before so I figure I'll dive into this method again. I haven't ever done Hormonal Timing before but I've calorie cycled and I've carb cycled...not too much different. It's a good skill to have though so I'm going to continue working on this cyclical dieting thing.

Today is CD1!!!! Time for a new round. This time, I'm buckling down.

Get your Hormonal Timing eBook here.

Here are the proposed tweaks:

Cday 5-20: buffing

Cal deficit -500 (1600)
Option to extend fast if it feels good.

Eat super clean: no processed food!!

     5, 20g protein serv

     2 cho Tat0s or b rice/unlim fruit

     3, green veg serv

     2 tbsp coc oil

     NO NUTS!!!!!!!!!!!! 

5hiit in zgym/1pyoga30min

--

Cday 21-29//1-4 boosting

Eat clean 80/20 (might do away with 80/20!): Maintenance Cal 2100

No extended fast. BP coffee at 8 then protein shake at 11

     5, 20g protein serv

     4cho = Tat0s/rice/oats/wine)

     3, green veg

     2, tbsp coc oil + 1/4c nuts

     1, treat (per week)

Bodybuilding supersets: 4d up/lo split & 1 pyoga/wk

===============================================

Today I feel crappy and tired so I went with a power yoga day 
(30m) B+

10min JR//HT Lower Split #3

10/30--15xJR

Supersets 3x12

kB side lunge dL r/L #40
kB/band side to side & squat #50/blue

ball ham roll ins
sB glute press #30

bb dL #65
band glute press & abd x 24

time: 15min

10min JR//HT Upper Split #2

10/30--15x JR

1 arm kB row L/R #35
hsct 12x total

band assist pullups x10 (purple)
running man sit ups #12 x24

bb curl #35
dive bomber pu x 10

time: 16:40

10min JR//HT Back[&Legs] #1

10/30--15x JR

15 min cap Supersets 3x12

cable seated row #60
bb back squat #55

dB bent row #22.5s
pistol squats L/R 12 total (purple band assist)

back ball ext #15 x10
smith upside down leg press #86 x 10

time: 16:31

30min Power Yoga

This yoga practice was AMAZING! There were inversions and things to aspire too but somehow I didn't feel like a jerk for not being able to do those things yet. A+!!!!!!

10JR//HT Lower Split #2

10/30--15x JR

[15min cap] supersets 3x12

elev dbl kB sumo squat #50&40
curtsey lunge L/R #17.5s

kB elev dL #60
band hydrant/kick back (blue & yellow)

1set step elev lunge backs #17.5s

time: 15:40

10JR//HT Upper Split #1

10/30--15x JR (10m)

[15min cap] SUPERSETS 3x12

preacher curls (on knees) #12s
skull crushers #12s

ab splitter 6x
wV inverted row #12

seated cable row #60
dB over head press #15s

dB rev fly & Y combo 12x/8x/8x #8s
dip station oblique raises 12x total

time: 15:31

10JR//HT Lower Split #1

CD 20-29/1-4 Boosting Phase

Nutrition: Maintenance calories
5 - 20g protein servings
4 - cho/fruit servings
3 - servings green veggies
2 - 1/4c serv of nuts
1 - treat per week

10/30--15x JR

[15 min cap] SUPERSETS 3x12

1a) split squat L/R #15s
1b) bench ham curls #25
3x

2a) Abd & glute press x 24  (blue band)
2b) goblet squat #40
3x

3a) sB glute press #30
3b) BB dL  +#30 (to olympic bar)
3x

time: 14:14

+ BONUS sb glute press to 15min = 30 reps!!!!

Power Yoga 30min [A]//body stats

This waking up for hours at 330am is getting old! I wish there was something I could do about it but nothing seems to help. Not even good ol' advil pm. *SIGH* Given this problem, I am going to revamp the buffing part of my workout plan. I'll try week 1: 6 zgym wos, week 2: 5zgym & 1 power yoga. In a few days I'll be moving on to the boosting cycle so I'll be doing 4 up/lo bodybuilding splits and 1 power yoga for about two weeks. Halloween threw my diet for a loop too so I'm working on getting that back under control starting today. That's the other thing that sleep totally f's up though. My hunger is insatiable. Best I can do is be aware of it and do what I can to counter it. Last I checked I was about 130.6 lbs which is great!!!! Juuuust hope I didn't muck it up.

Here is my yoga practice for today. It is 25min work/5min shavasana and I really liked it so I rated it an A.

LIfted Butt #3//10JR & zcut PC1 [free!]

10/30--15x JR

Buy in: 100 KB swings

2rft:

1. Weighted clams x 20 / 20

2. Weighted backward lunge lean forward to chair squat (x3) / Goblet squat (x3) alt. legs x 6 sets #401st//#30 2nd))

3. Weighted in and out clams x 20/20

4. Side lunge deadlift (x5) / kettlebell swing (x5) alt. x 6 sets #40 both

5. Sumo Squat pulses x 50 reps

time: 16:53

+

ZCUT Power Cardio #1 (sub for dogwalk) w/ warm up and cool down
[free on youtube!]

k8*s upper AMRAP #1//JR10

10/30--15xJR

15amrap:
cable row #50  x12
kB snatch #30 x10/10
dip station dB knee raise #10 x10
1 arm row #30 x10
HSCTs x10
#rnds: 3 4/5


EXCELLENT WORKOUT. Gotta give myself a pat on the back for designing that one!! :D