Death By Workout

Is it weird that I am more attracted to a work out video entitled, "Born to Die" or “Death by Workout” than one that's called, “Circuit Workout"? I've been coming up with some of my own body rock workouts that I'm going to give a go at some point in the near future. It is waaaay too much fun coming up with these!! I can already imagine how much huffing and puffing, sweating and swearing I'm going to be doing when I run them. YES! :D

Hoping to get a weigh in on Monday! I like to weigh in under the exact same set of circumstances every time and I haven’t been able to make that happen yet.

The Workout:

5 min jump rope

reverse fly (20lb dBs) // longbar cable row (66lbs) -- 3set/9rep

Death By Workout

15 rounds for time:

Side lunge jump touch - 30 reps

push up/plank jump ins3, walk over repeat = 1 rep

Bodyrock time: 15min 53s (beat zuzana by over 6 minutes!)

Total workout time: 23min 40s

This was really hard cardio wise. Didn’t really feel anything in my arms but the side jump touch downs really got into my glutes which are weak and under used so they really needed this.

Food Log: 1 carb day

8am - oats and whey

11am - 1/4 lb. bison, 1 cooked zucchini

2pm - cappuccino whey shake, 1/3 cup raw almonds

5pm - 1 can light tuna, 1 tbsp dijon mustard 1 cup steamed green beans, 1 pB protein ball

7pm - 1/2 cup turkey veggie casserole

Bubble Butt

Today is exactly SIX weeks out from the wedding and I've decided to give up alcohol until the then. I may allow myself one drink on Thanksgiving because we are having a party, but it will depend on if I feel like I've made great progress or not. My carb serving cycle will remain at 1, 2, 4. Two servings is more challenging than three so I'm going to push for it! Again, for anyone who doesn’t know, I arranged this carb cycle according to some calculations that one of my favorite books has in it, "The Body Sculpting Bible for Women." It is ultra specific to my total body weight, my goal (and time I have left to get there) as well as my lean mass weight. I know I was supposed to weigh in today but I couldn’t get an accurate weight this morning. Hopefully tomorrow.

The Workout:

5 min jump rope

EZ bicep curls - 45lbs  2 set, 9 rep and 1 set 6 rep//inclined bech dB curls (17.5 lb dBs) 1 set 9 rep and 2 sets 6 reps

Bubble But
1. Sumo Jump Squats (plie jump squats) – 30 reps
2. Taping Push Ups – 26 reps
3. Lunge Forward/Back – 15 reps on each leg
4. V-ups – 25 reps
5. Get Ups and High Knees – 30 reps (5 high knees, drop down and get up as 1 rep)
6. Leg Lifts – 25 reps
7. Mountain Runner – 60 reps
8. Tricep Dip – 25 reps
9. Skater Jump Lunge – 30 reps
10. One Arm Push Up – 26 reps alternating arms after each rep

completion time: 16min 2s

Total workout time: 23min 50s

It has occurred to me that I've been lumping together my bodyrock workout time with the time that it takes me to complete my weight supersets so I'm going to try to keep those separate so I can compare better to Zuzana's times and scores.

Food Log: 4 carb day

9am - whey protein and oats (1/4th cup craisins)

12pm -  1 strip sirloin jerky, 1 kind bar, 86 grams of candy corn

3pm - 1/4lb. bison, 1 tbsp dijon mustard, 2 crisp bread crackers, 1 serving organic blue chips

5pm - 1/4 cup raw sunflower seeds (pre-shelled)

7pm - salad with 4 oz grilled chicken on top, 2 tbsp vinegar dressing

As you can see I slept in late this morning all thanks to being up with an upset gut around 3 am this morning. I can't figure out what's bothering me! :(

Keep It Hard For 12 Minutes

Alright so the three carb day wasn't challenging enough so we're going with 2 instead. That will start tomorrow. Other dietary frustrations include my new found intestinal "allergy" to eggs. I call it that because I have yet to find a name for it or even a similar case of it anywhere. I don't eat eggs that often because I don't like the taste or texture but because I can't get any protein from dairy, I need them for a change up from meat sometimes. Well, the first couple times I got sick I figured that it was because I rushed and didn't fully cook the eggs or something. Tuesday night I had hard boiled eggs for dinner and man was that a mistake. I couldn't sleep because of the intestinal discomfort then at 1am I finally took some pepto which solved the problem. This is like the 6th or 7th time this has happened over the course of the past year. *SIGH* Now I have to strike yet another precious source of protein off my menu. This is a prime example of listening to my body. Same with the dairy thing. Most people would just ignore the symptoms and keep going feeling like crap everyday. I would just rather not feel like crap all the time.

THE WORKOUT:

Elliptical 10 min lvl6 - speed: 6.4mph-7mph (alt. 2 min fwd/2 min bkwd)

narrow grip tricep press 30lbs - 9 reps//skull crushers 15lb dBs 7rep set 1 // 6 rep 2 sets

Keep It Hard for 12 Minutes

12 rounds - 10/50s 

chin ups - 19 reps (7 unassist, 12 assisted)

prisoner jump squats - 28 reps

mnt. climbers 76

explosive pushups 18 (10 full, 8 on knees)

jump lunges 30

bicycle 47

full body weight tricep dips 24

fwd lunge jump/bkwd lunge jump (L) 18

fwd lunge jump/bkwd lunge jump (R) 19

side crunch (R) 24

side crunch (L) 23

burpees 9

workout time: 16min 45s

total workout time 26min 45s

Good work out but I could have pushed a tad bit harder. I prefer doing these at home so I can concentrate better but today I had to do it at the gym in between clients...I think that slowed me down a little bit.

Food Log: 2 carb day

7am - oats and whey protein

10am - 1/2 cup raw almonds and sunflower seed mix, cappuccino whey protein shake, 1 medium apple

1pm - 1 can light tuna over 1 cup lettuce with 2 tbsp home made dressing

4pm - 1.5 oz organic beef jerky

7pm - 1/4 lb. bison burger patty, 1 tsp dijon mustard, 1 cup green beans

Metabolic Inferno

10 min warm up: arc trainer hill prog lvl7

smith squats 70lbs//smith step ups 60lbs -- 3set/9rep

Metabolic Inferno 
 
4 RFT:

tricep dip/chair leg lift over - 10 reps 

squat step ups (chair on both sides) - 20reps

split lunge2/push up2 - 10 reps

completed 4 rounds of 4 exercises in: 29min 8s

**I did add in a fourth exercise: full body weight chin ups to fatigue: 7/6/5/5

total work out time: 44min 8s

That was really freaking long. WOW.

Food Log: 4 carb day

7am - Perfect Foods Bar

10am - Cappuccino whey shake, 1 large apple, 1/4th cup raw almonds

1pm - 3 oz seasoned ground turkey, 2 serving organic blue corn tortilla chips

4pm - 1 strip organic chicken jerky (the chips were such a bad choice i did not allow myself another carb for the rest of the day.)

7pm - 1 can light tuna over 1 cup lettuce and 1 tbsp balsamic vinegar

*Just wanted to let you all know that I didn’t just randomly choose the carb servings. I used the formula in one of my favorite fitness books, “The Body Sculpting Bible for Women” by James Villepigue and Hugo Rivera which is based on weight and lean body mass.

Wow Booty & Food Log

14 down, 46 days to go in my Bodyrock challenge! So far I’ve been really good about completing all 5 workouts each week. Today I woke up feeling tired, a little sore and lethargic so it was hard to motivate myself to do it. Some days I just need a little extra time to wake up in the morning. Also, today begins my carb cycle and is my ONE carb serving day so I had 1 serving of old fashioned oats with breakfast. It’s nothing but vegetables and meat/eggs/lactose free dairy for the rest of the day.

The Workout:

jump rope - 5 min

lateral raise (20lb dBs) 2/9, 1/6 // overhead press (22.5lb dBs) 2/9, 1/6

Wow Booty
 

Part 1: 5/10s -- 16s

Drop down

High knees

Part2: 30 sets for time:

sB pick up to opp shoulder, jump feet apart, squat, jump feet together, throw sB down, push up, power up 

I came in at 6min 30s!!!!!!!!!!! She was 7 something...

Part 3: 5/10s -- 16s

Drop down

High knees

workout time: 19min 30s

total time: 24min 30s

Food Log: 1 Carb day

7am - 1 scoop bsn whey protein and 1/2 cup oats

10am - 3 oz grilled chicken, 2 tbsp home made dressing, 2 cups romaine leaves

1pm - 1/2 of my steamed shrimp and veggie leftovers from last night, light sprinkle of low sodium soy sauce

4pm - 8 oz milk steamer, 1/3 cup raw almonds and raw sunflower seeds mixed together

7pm - 3 oz ground turkey w/ seasonings, 10 brussel sprouts

Friday's Intese Challenge

Mentally prepping myself for the switch to a carb cycle tomorrow! we ate chinese for dinner tonight and rather than sticking to my nice little serving of steamed shrimp and veggies I pigged out on an egg roll and 3 fried wontons. awesome :(

the good news is my triceps are killing me from yesterday :D

5 min jump rope

long bar cable row - 66lbs//reverse fly (17.5dBs) — 3set/9rep

Friday's Intense Challenge

4 rounds for time:

split squats - 25x each

lateral hop/cross ankle push ups - 12x

butt lift/toe touch - 25x

**i added a fourth exercise to this and that was chest lifts 30 reps

BR workout time 25min 26s

total workout time 33min 26s

Sweat Like A Pig

for reals.

i know i keep flip flopping around as to what’s the best diet approach in these remaining 7 weeks but i think i am going to go with the carb cycle starting monday. i will be having 1,3 and 4 servings of carbs over the course of three days then repeating that. i haven’t decided if I’m going to count calories or not…probably not. last time i did exactly that i was still very successful. not to mention that counting calories makes me a little nuts sometimes.

Jump rope 5 min

narrow grip tricep press (30lbs)//skull crushers (15lb dBs) 3 sets/6-9rep

Sweat Like A Pig

10/30s -- 6x for each exercise before going to next

roll back jump up - 6/6/6/6/5

side leglifts - 15/15/16/17/16

jump rope scissors - 62/63/68/61/67

sunflower squats right - 8/9/11/11/11

sunflower squats left - 8/9/11/11/12

Kettlebell situps - 6/8/9/8/8

total work out time: 28min 45s