Catching Fire 30 Day Challenge Day 29

Kicked my butt!

BodyRock HiitMax | Workout 3 - Six Pack Shread

LAZY = awesome leg/butt day

So I have been lazy the past couple of weeks and have not been workout out diligently.  Summer Classes and Christopher's grandma passing away, and brown widows ALL OVER MY BICYCLE.  But I am headed out evict the spiders from the bikes aka their condos.  Today is a rest day after the awesome leg and lets face it mainly BUTT workout I did yesterday.

Warm up

3 rounds - :50/:10

Jump Lunges
Plie jump squats
rope pulls or star abs
5 Drill

Workout:

3 x 15-12-12  Leg Press 153-193-213 lbs
3 x 10-12-12  Side Leg Press 113-73-93 lbs
3 x 15-12-12  Cable Kick Backs 37-45-45 lbs
3 x 8-6-6 Hammstring Rescues (Glute Hamm Raises) with bodyweight
3 x 15-12-28method step downs on assist. pull up 116-116-91.5 lbs

ONO's Overnight Oats

I eat protein ONO's virtually every morning, and lets face it as a snack half the time.  See the recipe below!

1/4 c. steel cut oats

1/4 c. almond milk

1/2 scoop whey protein

1/2 - 1 tsp. cocoa powder

1 tsp. ground cinnamon

1/2 tsp. chia seeds

 (add raw honey or agave nectar in the morning when I eat them)

I also vary the amount as I see fit as well as add different ingredients :)

Chest Day

So I switched my workout up a bit to burn off a little excess fat and to reduce the amount of muscle mass I was gaining.  So I started to do the body rock workouts that I did at the end of December that I loved.

Below is my workout for the day.

Day 17 "Rest" Day...Scratch that, Back Day #3

So today is rest day!  But that technically means ACTIVE REST DAY, so while Christopher is playing drum I did the following 12 minute HIIT workout from BodyRock.com/TheDailyHiit.com.

Workout Below... and No you do not need a motorcycle to do this workout :)

Later we are going on a bike ride!  Which we have actually done consistently for the past handful of days.

Also:  

DAILY GOAL:

One of my previous daily goals that I started up again yesterday is JUMPING JACKS!  I love them!  My goal is to do 10 sets of 25 jumping jacks for a total of 250 a day.  It is super easy and you can do them wherever!

UPDATE:

BACK DAY!! --- yeah, we went to the gym ;)

Below is my workout :)

Day 16: Back Day #3

So I felt like I was gaining a lot of unecessary muscle doing the Dorian Yates program...so if you need to build muscle I suggest you try it.  Link is here ->  Dorian Yates 6-week Blood and Guts

I on the other hand do not need to add muscle to anywhere except my glutes.  Being a swimmer for years my upper body and legs are built well, but I have always had the flattest ass!  My family called me "peanut butt" and "no butt" for years!  Now, I am finally getting a butt!  Yay!  And let me tell you it is not without some work!  I found a great youtube video, while browsing another blog, that has a compilation of 30 some odd butt exercises.

So for the third back day I lowered the weight and upped the number of sets and reps.  See below :)

Biked to and from the gym