Transformer Challenge Day #30 + NEW RULES!

SAT:
outdoor climb: CCC little eiger/earth treks

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NEW RULES + OCT 31st GOAL:

Rock the Tomb Raider costume!

Workout:

• back to zgym 4-5x wk
• back/legs splits 4x wk
• climb 1x wk (2x if possible?)
• 20min JR (before Jaxen gets up) 5x wk

Nutrition:

• 10/14 (10a-8p) 
• NO MORE BCAAs - they're making me hungry :(
• Use green tea w/ a splash of tru lemonade mix instead.
• Protein with every meal!
• 1-2 protein shakes w/ 1.5 scoop per day
• Eat@ 10, 2,4,6 (10 protein shake & fruit, 2 meat, starch, fat, 4 egg or protein shake, veg, fruit, 6 meat/veg)
• Starches: 1 slice ezekiel bread, 1/2c beans, yams, tatoes -- none after 3pm
• The last couple times I've had wine it's left me sleepless and feeling like garbage the whole next day. DONE WITH IT UNTIL OCTOBER 31st!!!!!!

7am - 20 min JR 5/20s -- 48x

PM: 4/9 legs:

Bk sqt #60

Walking lunge #20s 

Time: 7:56

10/30s -- 20x (13min)
kB dip station split squat L #30 - 13/13
kB dip st. split squat R- 12/12
**ft elev pike press - 10/7
kick over lunge back L #20s - 8/7
kick over lunge back R - 7/7
dip station elev (hands) cross knee tux - 21/18
BB squat & press #55 - 7/6
sumo squat hold and curl #20s - 11/11
lunge hold/tri OH press #20 (5 each leg) - 17/14
**ball pike abs - 10/10

Total: 41 min

All in all I enjoyed the challenge but I know I make better gains with lower rep/heavy exercise so back to Zgym I go!

Fri eats:

10 - capp shake, peach
2 - spag sq w/ meat & veg sauce, blue chips
4 - 2 egg/2white w/ parm, broccoli & carrots
5 - 1 beer
730 - freemeal2

Sat:
10 - capp shake, peach
2 - chicken, tato in avo/salt, cabbage/kale coleslaw w/ HM dressing, 12 mac nuts
4 - 2 RISE protien bars, 1 nana, carrots
7 -meat skewers, a few bites of rice, salad, hummus & 1/2 pita

Sun:
10 - capp shake, peach
1 - spag sq w/ meat/veg sauce, carrots, 1/3 c museli w/ alm milk + extra raisins, 1.5 fig bars:(
345 - 2egg/2white w/ vegan parm, kale coleslaw, 6 mac nuts
730 - quinoa/veg, protein hot choc

Transformer Challenge Day #29

2 min yoga

10 min JR

4/9: Legs
jG pistols #12wV(1st set only)
bk squats #60
time: 10:15

10/50s -- 12x
4 reptile pu/roll over - 4
JR hi knees - 101
4 reptile pu/roll over - 3.5
JR hi knees - 113
ugi pogo hops L #10 - 14
JR hi knees- 130
ugi pogo hops R- 14
JR hi knees- 92
sB sumo side lunge to back lunge L #30- 8
JR hi knees- 113
sB sumo side lunge to back lunge R- 8
JR hi knees- 108

total: 32min

wed eats:
10 - capp shake, nana
2 - can o tuna over salad w/ HM dressing, potato w/ avoc oil & salt, 1 T pB
4 - rise protein bar, carrots & hummus, peach
6 - salmon, broccoli, 1/4c apple sauce

thurs:
10 - capp shake, peach
1 - can o tuna(mayo & pickles), broccoli w/ parm, 1 slice ezekiel bread, 1 T pB
3 - protein hot chocolate, mixed fruit, carrots
6 - spag squash, meat/veg sauce

Transformer Challenge Day #27

2 min yoga

JR 10min

4/9: back

Hang board pincher pullups 3f/6asst

One arm kB row 28.5

Time: 5:09

10/50 --  12x
Sb jack press #30 - 23
burpees - 10
Sb jack press - 21
burpees - 10
Sb OH back lunge kick L #30 - 10
burpees - 9
Sb OH back lunge kick R - 12
burpees - 9
plank step out L - 31
burpees - 9
plank step out R - 32
burpees - 10

total: 27min

tues eats:
free meal1 

Transformer Challenge Day #26 & natural teeth whitening

MONDAY:
Indoor climbing (5.9, 5.10, 5.11-, 5.11-, lead: 1/2 5.10, 5.9, 5.8)

Damn coffee stainin' my teeth!
**BEGIN natural tooth whitening with activated charcoal! We'll give it a month and see what happens;)

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2 min yoga

10min JR

4/9: legs

Db split squat #20s

bB 1 leg DL #55

Time: 7:46

10/50 -- 13x
diamond pu - 10full/9asst
dip station dips - 18
** (inv row instead - 20
dip station dips - 20

**upside down inv row - 17
sB lunge back hop up L #30 - 14
BB squat kick out L #55 - 13
sB lunge back hop up R - 12
BB squat kick out R - 12
Ugi jack knife #10 - 15
dip station knee raises - 17
Ugi jack knives - 13
dip station knee raises - 17

total: 30min

sun eats:
10 - capp shake, peach
2 - grnd beef, salad, swt tato in coc oil, 4 slices pepporoni, 1/4c raisins
4 - q-bar, carrots & hummus
630 - baked chicken, broc w/ parm

mon:
10 - capp shake & peach
1 - grnd beef, salad, 5 mac nuts, 1/2c old fashioned museli in 1c almond milk
5 - quest bar, carrots
630 - salmon, broccoli 

Transformer Challenge Day #25 (SUB ZWOW56)

2min yoga

10 min JR

4/9: back
dbl bent dB row #22.5s

Prone Upper back ext/fwd pullback #3s
time: 3:04

ZWOW #56
P1: 30/30 -- 8x
JR hi knees
dB thrusters (full) #20s
JR hi knees
dB bent 90 deg row (2)/plank row (1 ea) #20s
JR hi knees
jump lunge/dB twist #20
JR high knees
one leg pu/toe touch
P2: 4 min tabata 
Kb curtesy lunge/kick #30 - 6/5/5/5/5/6/5/5

Total: 25min


fri eats:
1030 - capp shake, peach
230 - grnd beef, salad, potato in avocado oil & kauai salt, 1/3 c nuts
430 - perfect food bar, 4 slices salomi, carrots
630 - bbq chicken, asparagus

sat:
10 - capp shake, peach
1 - chicken, salad, 13 mac nuts, medium potato w/ oil & salt
3 - 2eggs/2whites w/ parm, veggies
5 - gyro burger, grilled veggies, quest bar, more mac nuts :(

Transformer Challenge Day #24

2min yoga

10min JR

4/9: legs
BB front squats #45
bB side lunges #45
time: 8:12

Transformer Challenge Day #24
10/30s -- 24x (16min)
BB deadlift/row #55 - 6/6/6/6
hang clean & press #55 - 6/6/5/5
db jump squats #15s - 17/14/15/15
star situp toe touch abs - 16/16-17-17
broad jump burpee (no pu) - 6/6/6/6
spider pu - 11/10/10/10

Total: 34min

Wed eats:

10 - Capp shake, peach, a few bites granola

230 - can tuna w/ mayo&pickles, salad 

4 - 2eggs/2whites w/ parm, 12 mac nuts

730 - tomato soup, protein hot choc, 1/3c nuts, grapes

thurs:
High day2

Transformer Challenge Day #22

2 min yoga

10min JR

4/9: legs

Bk squat #55

DB pistols #12 (7risers)

Time: 7:37

Transformer Challenge Day #22
10/50s --12x
spider push ups - 21/18
plank cross kick unders(add toe touch)- 25/26
hip lifts - 21/18
v-ups (from grnd)5/upright pulses5 - 2/2.5
side crunch L - 20/24
side crunch R - 22/22

Total: 29.5min

Sun eats:

10 - Capp shake, nana

230 - 2egg/2white w/ parm, kale cole slaw w/ HM dressing, 1 slice Ezekiel bread, 6 mac nuts

430 - quest bar, carrots, bowl of fruit, 1 cracker

630 - chicken, kale coleslaw, swt tato