BR [SweatFlix] 12 Days of Xmas Day 1

It's official. Pec major troubles. No push-ups for a month!

2 min zuzka warm up

10/30--32x (21:20)
JR
*Inv row/hold top jack- 10/10/10/12
JR
*Alt lunge backs #40- 14/16/15/14
JR
*BB glute press #40- 26/24/25/26
JR
*Dip station obliques - 17/17/15/16

&

Zcut #4 (bonus 6th ex!) to sub for dogwalk

B4 bed
10m vinyasa & butt Tabata


W eats
8-Muscle coffee
11 - 2 tbacon
130- beef chili, spinach salad, strawberries, 1/4 grilled cheese sammich
3- apple sauce muffin
5-protein hot choc, carrot/pb2, glass o red
730- 1/2 chicken b, kale salad w/ dressing, 3 dates

Dailyhiit shows2 ep2

Part of my resolutions that I posted Jan 1st was this...
MORE DISTRACTION IDEAS:
1) tabata burpees or JR or something to get moving
*NEW*2) bcaa tablets w/ 8oz water (I've done this before. It worked I just couldn't commit to swallowing pills all day long. Now that I know I can't tolerate liquid BCAA drinks this is the only option left.)

2 min zuzka warm up


10/30--32x (21:20)
JR
Squat & press #40BB -11/10/9/7
JR
divebomber pu - 8/7/7/8
JR
*elev kB sumo squat #65 - 13/14/13/14
JR
bent dB row #22.5s - 16/17/18/16

B4 bed:
10m yoga for posture
tabata shoulder stretch & wall scap retracts

Mon eats:
8- muscle coffee (2scp protein, 1 tbsp coconut oil)
12 - chicken fajita salad with vinegar, a few fries
230 - 1/3c nuts, banana
430 - protein hot choc, 2 lg carrots, date
7 - g beef on salad w/ beans and salsa1/4 avocado dressing

BR 5 day to butt&abs day 4

2 min zuzka warm up

10/40--24x (20m)

JR/Burpee on round 2

*cable row #60 - 18/20
JR

Db bosu pull over (hold glute bridge) #25 - 13/11
JR

**BB glute press #50 - 24/28
JR

Asstd pistols alt (purple band) - 10/8
JR

Skull crushers #12s - 12/9
JR

Strict climbers - 25/28

B4 bed:

10m yoga

Tabata elev 1 leg glute lift

Sunday eats:
8- protein (2scp collagen, 1tbsp coc oil), 1c fruit salad
1215- turkey stick, 1/3c nana chips, handful grapes
3- can o tuna w/ dressing, asparagus
5 - 1/2c nuts
7- bowl of beef chili w/ salad & 1/2c b rice

DailyHiiT Show S2 Ep1

Happy 2017!
Time to kick it into gear. I've gone through all my fitness journaling data and have pulled out this from when I hit 14% BF. I'm going to follow along with it and cut back on exercise time. I'm trying to find the sweet spot where I don't get ridiculously hungry from the exercise I'm doing. I'all run this Prog 5x wk until my next rest in 8-12 weeks.

Resolutions 2017:
- apply 15spf before leaving house (pool/beach/playground in summer)
- hit 125lbs
- come up with more creative ways to distract me from insatiable hunger (tabata burpees?)

During nap:
10/40-24x (20m)
JR
f/b jump/unilat OH press (alt arms) #25- 8/7
JR
side to side cross ankle pu #6wV- 11/10
JR
inv row #12wV - 17/17
JR
mtn climber 3/jump lunge 3 #10s- 5/5
JR
plank curl/plank jump in2 #20s- 6/7
*JR
*Glute band press & abd- 23/22

Additional details:
& dogwalk 2mi, 4-5x wk

Before bed:
10m yoga & Tabata posture (or butt)

Food log for today will be posted tomorrow.

HiiTmax #4 part 3

Burned out on life.
Taking a week off. see you next year!
Merry Xmas.
Do your workouts.
Don't be fat.

10/30--36x (24m)

dyn squat #12/JR
**dip station knee raises #15 - 13/13/13
dyn squat
**elv kB sumo squat #50+15db - 13/13/12
dyn squat
super girl pu #5s - 8/7/7
dyn squat
jump mat length//run backwards #6 - 8/8/7
dyn squat
side plank db reach over/k2e L #8 - 10/10/11
dyn squat
side plank dB reach over k2e R - 11/10/10

tabata butt: 10/20--8x
BB lift #50 - 17/16/17/16
band press & abd - 14/13/12/12

HiiTmax #4 part 2

JR 10/50 -- 5x

10/30--24x
JR
elev pu/opp toe touch #6 - 7/8/6/7
JR
BB squat/leg abd #60- 9/9/9/9
JR
wV rope climber/bicycle abs #12 - 30/29/29/33

tabata back/shldr 10/20--8x
band pull aparts (Ws)
lying dB ant delt stretch (lower/lift) #5s

HiiTmAx #4 part 1

JR10/50--5x

10/30--24x
dyn squat/JR
*dB split snatch #15s - 11/10/9/8
dyn squat
**alt surrender squat #30kb - 8/7/6/7
dyn squat
BB 1 leg dL/row #60 - 7/7/8/8

tabata butt 10/20--8x:
fire hydrant to leg ext (blue band)

~25min