ZWOW #13

SS 4/9 legs
1) BB step ups #35
2) pistol squats (w/ jG)
3) ball ham roll ins (single)
time:16:00

ZWOW13
10/20s -- 8x each exercise
alt leg balance burn 3 cup touch - L8/9/9/10/11/11/11/11
plank jump overs -20/18/15/16/15/15/16/16
med ball leg raise #5 -5/4/4/4/4/4/4/4
broad jump burpee - 3/3/3/3/3/3/3/3

total time: ~32 min

fri eats:
750 - strawberry protien shake
1130 - tuna salad, grapefruit, raisins, sweet tato in coc sauce
245 - protein mug muffin
5 - pickles & cheese & blue chips
7 - ground turkey in squash boat

Make It Hot. Make It Happen

6 min warm up

SS 4/9 back
1) straight bar cable row #50  ^next time
2) ball back extensions #10  *not good while preg.
3) prone dB row pulses #20s
time: 6:27

Make It Hot. Make It Happen
10/50s -- 16x
jump roping
sB squat w/ bi curl (4)/4 sB jax #30 -3/3
jump roping
burpee (no pu)/jump tuck -11/11
jump roping
knee hug1/ upright bicycle (1 each leg) -6/7
jump roping
plank jack/pu -11/12

total time: ~23min

thurs eats:
830 - cappunccino protein shake, grapefruit
1130 - chicken salad, sweet potato, grapefruit
3 - 3 eggs, spinach salad w/ vinegar, carrot & aB, 1/2 slice protein bread
7 - leftover cashew chicken/veg stew w/ extra chicken
930 - cheese & 1/3 pomegranate

Hot Beastie!

 Wednesday's Workout:
Indoor rock climbing 3 hrs

==========================
6 min warm up

SS: 4/9 BICEPS
1) cross body hammer curls #20
2) BB curls #40
3) seated incl curls #12
time: 9:05
**appropriate weights


Hot Beastie!
10/50x -- 15x
sB front squats #30 -15/14/13
inv. row (straight leg) -15/19/16
sB pu/jump in/clean/squat to press - 5/5/5
tri dips on dip station -18/16/16  ** some help with legs after a few BW ones
sB pullover 2 OH sit up - 7/7/8

total workout time:

tues eats:
745 - banana protein drink
11 -  chicken salad w/ celery, mango, coc butter, 1/2 slice protein bread
3 - shrimp, spinach salad w/ vinegar, mac nuts
530 - blueberries & apple
8 - chicken, sweet potato in coconut milk sauce

wed:
8 - 3 egg banana pancakes
11 - grapefruit
12 - chicken, sweet potato, raisins
430 - shrimp, spinach salad w/ vinegar, carrot & celery w/ hummus, paleo/protein mug muffin
845 - leftover chicken cashew stew

Double Take

Sunday's Workout:
Indoor rock climbing 2 hrs

=====================
6 min warm up

SS: 4/9 TRICEPS
1) band kick back R+B
2) OH extension #25
3) dip station dips
time: 5:29


Double Take Workout
Part 1: 20/20 -- 6x (4min)
pike press -ave: 7
elbow plank reptiles - ave: 10

Part 2: 10/30 -- 12x (8min)
sB side lunge L #30 -8/7/7
ugi mtn climbers - 42/47/44
sB side lunge R -8/7/7
ugi foot walkover pu - 6/7/5

total workout time: ~18 min

sat eats:
830 - 1.5 slice protein loaf, apple
12 - glazed chicken leftovers w/ butt nut squash mash & asparagus, banana chips, apple
330 - salad w/ vinegar and beef burger patty
8 - glazed chicken, veggie stix w/ hummus

sun:
9 - cappuccino protein drink, banana
1 - 3 eggs w/ spinach, apple, banana chips, 1/2 slice protein loaf
440 - chicken salad w/ lots o' celery & apple
745 - cashew chicken stew
9 - 1/2 slice protein loaf, apple

mon:
815 -  1.5 slice protein loaf, banana
11 - chicken salad w/ celery, apple, banana chips, mac nuts
345 - chicken cashew stew w/ veggies & spinach, veggie sticks w/ hummus
745 - 2 eggs w/ spinach, paleo mug muffin, apple, raisins

Super Bass Booty

SS: SS: 4/9 LEGS
1) walking lunges #20
2) back squats #75 (1/2 full)
3) GHRs
time: 12:28

Super Bass Booty
10/50s -- 12x
kB swing #30 - 28/29
dip station seated pull up w/ ab tuck -11/13
kB swing - 30/26
kneeling ugi side leg abduction (alt sides) - 14/15
kB swing - 30/23
ugi pu/180 jump (#10) - 7/7

total time: ~25min

thurs eats:
830 - banana/mango protein shake
1145 - ground turkey w/ red sauce, spaghetti squash w/ ghee, 1 square protein cake, apple
230 - leftover stir fry beef/veg w/ spinach, mac nuts & raisins
5 - apple
7 -  3 egg scrambled w/ spinach & carrots

fri eats:
845 - protein cappuccino, grapefruit
1230 - leftover jambalaya, 3 yam slices in coc oil
3 - 3 egg/spinach scramble in coc oil, dried strawberries
730 - orange/maple glazed chicken w/ asparagus and mashed butternut squash
9 - apple & aB

Teenage Dream & Nutrition Video

6 min warm up

SS: 4/9 BACK
1) reverse fly #15s
2) inclined dB row #20s
3) cable (rope) pull #20
time: 6:14


Teenage Dream
Part 1: 4RFT
sB slide unders #30 - 10x
sB OH situps - 10x
ball knee tuck/pu - 10x
dip station alt. oblique raises - 10x
time: 12:49  (beat Zuzka by 11 sec!)
 
Part 2: 10/20s -- 8x (4 min)
hi knee run in place - 50/50/52/52
pendulum - 29/29/34/34

total time: ~ 23min

Found an interesting nutrition video here. 


wed eats:
845 - protein cappuccino, 1/2 slice cinna-swirl protein cake
12 - 3/4 WF tuna salad, sweet potato w. coc oil & spices, raisins
315 - 3egg scramble w/ spinach salad and cheese, 1/2 pomegranate, 1/2 slice cinna-swirl protein cake
5 - banana, mac nuts
815 - ground turkey in red sauce w/ 1/2 large spaghetti squash w/ ghee 

200 Rep Fat Killer & NYR

NYR: Well since I can't really DO anything about the fact that I can't breath, move as slowly as snail and have an ever distending gut...I suppose my resolution this year will revolve around VEGGIES! My goal is at least 2 servings of veggies every day since lately I have been getting one if any. However once July rolls around we're goin' strict paleo! Then in August we'll be back in business and like I said the other day in my post, 4-6 weeks to heal then back to hard core bodyrocking to get back down to (preconception weight) 125lbs. But this time I'll stick to JUST bodyrocking, no extra cardio and see where I get. Lots to look forward to this year:)

6 min warm up

SS: 4/9 BICEPS
1) concentration curls #15
2) lying cable curl #20
3) BB inclined curl #30
time: 8:09


200 Rep Fat Killer
4RFT:
sB jump lunges #15 - 10x
burpee w/ pu - 10x
sB jump lunges - 10x
narrow star pu - 10x
sB jump lunges - 10x
time: 14:34

****LOOOOOOOVED THIS WORKOUT!******
That's what pink means, btw.

total time: ~23min


mon eats:
9 - banana/mango protein shake
1 - WF chicken salad, 2 apple, a couple mac nuts
430 - sphaghetti squash w/ ghee & ground turkey w/ red sauce
8 - beef and veg stir fryw/ brown rice (a couple blue chips)

tues
10 - hot banana protein drink (see recipe here)
130 - leftover beef/veg stir fry, grapefruit
4 - ground turkey in tomato sauce w/ spaghetti squash noodles w/ ghee, apple, celery & almond butter
720 - leftover jambalaya w/ cheese & spinach, apple
9 - 8oz sparkling cider in the hot tub! (a belated nye)