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