Muscle Fire

Arms, lats and biceps are killing me today :D

Do pyramid reps for each 5 minute combo today. This means you would do one rep of exercise 1, one rep of exercise 2, 2 reps of the first, 2 reps of the second, 3 reps of the first, 3 reps of the second....etc until the timer runs out. Record how many you accomplish so that months later when you repeat this workout, you’ll push even harder to beat your old scores!

5 min yoga warm up

5 min countdown:

sB lunge chop (1 on each side = 1 rep) - 4

one leg burpee (1 on each leg = 1 rep) - 4

5 min cD:

alt. 1/2 pistol (1 on each side = 1 rep) - 5

breakdance knee tuck (1 on each side = 1 rep) - 4

5 min cD:

plank pushup/bicep curl 15lbs (one on each arm = 1 rep) - 7

twisted mountain climber (4 jumps = 1 rep) - 6

5 min cD:

knee hugs - 10

leg lift -  9

+ 20 min jump rope (5s/25s - 40 rounds)

Yesterday’s Eats:

715am - peach protein shake

1045am - medium chicken breast, dijon, 1 slice ezekiel bread, 1 tbsp almond butter

2pm - 3 tbsp raisins, 1/4 cup brown rice, 1 bell pepper, 1 small carrot, 1 can tuna, vinegar

3pm - whey protein

430pm - 1/4 cup pumpkin seeds

7pm - spinach, mushroom, dijon egg mug (1 whole/5 whites), 1.5 oz low fat cheddar cheese

1567 cal

Buckets

Why Buckets? Complete the workout and you’ll see.

15s/45s - 24 rounds

Bench (or chair) hop ups - 18/17/17/18

Split squat (2)/pushup (2) 15lbs - 5/5/5/5

BB curls 30lbs - 23/19/19/20

Side burpees - 8/9/8/8

Pull-ups - (4bodyweight) 10 total/(2bw) 9/(2bw) 10/ (2bw) 9

Backwards lunge hop - alt 17/L19/R19/alt20

Notes:

next time do the backwards lunge hops L/R for all rounds

-     20 min jump rope (10/20s -- 40 rounds)

Yesterday’s Food:

715am - mixed fruit/coconut protein shake

11am - 1 slice ezekiel bread, medium chicken breast, dijon mustard

2pm - 1 can tuna, vinegar, 20 baby brussle sprouts

315pm - whey protein, 1/4 cup pumpkin seeds

5pm - elevate me bar

630 - 1 tbsp almond butter

730pm - 1.5 cup chicken/vegetable curry

1531 cal

Hot Mess

Somehow the only thing that’s mildly hurting today are my forearms. We did mostly 5.10- yesterday at the rock gym which felt challenging enough but not too bad for having been away from climbing for 2 weeks.

WORKOUT:

5 min yoga warm up

10 get ups

10 get ups, 20 back lunge/sB press

10 get ups, 20 back lunge/sB press, 20 sB front squats

10 get ups, 20 back lunge/sB press, 20 sB front squats, 10 burpees

10 get ups, 20 back lunge/sB press, 20 sB front squats, 10 burpees, 40 one leg toe touch

40 one leg toe touch, 10 burpees, 20 sB front squats, 20 back lunge/sB press, 10 get ups

40 one leg toe touch, 10 burpees, 20 sB front squats, 20 back lunge/sB press

40 one leg toe touch, 10 burpees, 20 sB front squats

40 one leg toe touch, 10 burpees

40 one leg toe touch

Notes:

Sandbag was 30lbs

For half of each set of one leg toe touches I did a harder version.

Time for the first half: 16:02

Time for the second half: 17:04

*Super dead. So dead I can’t even jump rope like I planned :( If this had been my own creation I would have named it Insanity²

Yesterday’s Eats:

730am - mixed fruit/coconut protein shake

1030am - 1 cup ECMag Shepherd’s pie, 1 tbsp almond butter

1pm - 1 slice ezekiel bread/small chicken breast/dijon mustard

4pm - 1 cup broc slaw, vinegar,2.9 oz shrimp, apple

6pm - whey protein

7pm - 2 small porkchops, 20 baby brussel sprouts, 1 tbsp almond butter

1564 cal

No Fear Exercise Challenge

Took a while for my forearms to catch up with me but here they are! I can’t grasp anything real well today so I’ll do another exercise challenge. This is my spin on Zuzana’s No Fear challenge.

EXERCISE CHALLENGE:

5 min jump rope

2 min ninja jumps/explosive pushup combo - 14 reps

5 min jump rope

2 min ninja jumps/explosive pushup combo - 15 reps

5 min jump rope

2 min ninja jumps/explosive pushup combo - 16 reps

5 min jump rope

2 min ninja jumps/explosive pushup combo -14 reps

5 min jump rope

2 min ninja jumps/explosive pushup combo - 13 reps

Total workout time: approx. 35 min

Yesterday’s Eats:

645am - raspberry/coconut protein shake

1015am - 1 ezekiel bread, 1 medium chicken breast, dijon mustard, 6 blue chips

12pm - whey protein

2pm - 1/3 cup raisins, 1 can tuna, salad, vinegar

330pm - 1 tbsp almond butter

730pm - 1/2 bodyrock quiche, 1/4 parmesan

1340 calories

Gut Busting

No fire in the abs today :( I have the hardest time getting those things to hurt.

In addition to this workout I will be climbing for a couple hours this afternoon.

WORKOUT:

5 min yoga warm up

complete as many sets as possible in 20 min!!

commando pushups -15 reps

kB dynamic squats/upright row - 15 reps

happy monkey exercise - 15 reps

side lunge touchdowns - 15 reps

# sets completed: 3 3/4

**Wow this was really hard. I am dripping!**

Yesterday’s Eats:

7am - banana/1 tbsp almond butter/oatmeal protein shake

11am - 1 cup shepherd’s pie (Eat Clean Mag Recipe)

1pm - whey protein

3pm - shrimp, salad, vinegar, 56g (dry weight) wheat egg noodles 

530pm - 1/4th body rock quiche (8 egg recipe)

7pm - salad, vinegar, small chicken breast, 1 tbsp almond butter

1335 cal

250 Rep Ab Burn Exercise Challenge

These exercise challenges have been a great way to liven up my boring old jump rope routine! The abs exercise really really burned while I was doing it so tomorrow should be...abs on fire! This is all I did this morning because I thought I would be climbing today but it didn’t work out so we rescheduled it for tomorrow.

EXERCISE CHALLENGE:

Jump rope - 4 min (countdown)

Weighted stability ball crunches (20lbs) - 50 reps

repeat 4 more times!

Completed in: 31min 19s

Yesterday’s Eats:

715am - mixed fruit/coconut protein shake

1030am - 1 cup white chicken chili, 1/4 cup craisins

12pm - 1/3 honey stinger bar, whey protein

3pm - 3.5 oz shrimps, broc slaw, vinegar, 1 tbsp almond butter

530pm - 1/4th bodyrock quiche

730pm - 1 cup shepard’s pie (Eat Clean Mag Recipe), salad, vinegar

Born This Way

-->Disappointed that I don’t feel anything in my back. Will go heavier than 35lbs on the rows next time.

Today starts March Muscle Menu Madness! I am starting a diet challenge in the hopes of improving my composition for an April 16th check in. Complacency is my motivation’s worst enemy. In the back of my mind I am somewhat satisfied but I still can’t fit comfortably into my most favorite pair of pants ever. Let’s just say I will never do another short term bulk again despite the fact that I will be walking away with a solid 6-8 lbs of muscle when all is said and done. :D

Challenge Guidelines:

1)      1 fruit (am)/day

2)     two salads or veggie servings/day

3)     whey protein if i get hungry in between any of my 5 meals a day

4)    1-2 servings of grains/starches a day before 5 pm

5)     1-2 cups green tea/day

A lot of this is what I do anyway but lately I’ve been on and off. It’s always with nutrition that I slack and never with exercise. If only exercise were the more important part of this equation...*SIGH.* I got so mad at myself last night that I wrote several pages of word document to vent my frustrations and that’s kind of how I fleshed out the guidelines for this challenge.

HAPPY BIRTHDAY SIERRA!!!!! My baby dog is SIX WHOLE YEARS OLD!!! Look out delicious brown food pellets, there’s a steak dinner on the way TOnight!

WORKOUT:

round 1: 6 rounds - 10s/30s

sB sumo squat - L26/R27/L30

plank knee touch - 17/16/18

round 2: 6 rounds - 10s/30s

sB swing L17/R16/L17    

side to side plank jumps - 34/37/37

round 3: 6 rounds - 10s/30s

1/2 pistol side kick L -7/7/6

1/2 pistol side kick R - 7/7/6

repeat 1: R33/L31/R34    //     16/14/16

repeat 2: L16/R17/L16   //        39/38/38

1)  20 min jump rope (5s/55s)