Saturday May 20
Energy was a bit low today. Felt like I was moving so slow. 
And this program, especially Saturday, kicks my ass. Funny how you can have a love/hate relationship with someone you don’t even know. ( @Christian_Thibaudeau )
I’m a bit irritated that my hubby found my secret stash of Plazma this week. He’s been using it now too and I’m almost out. Only used 1/2 serving today because my shipment doesn’t come until Tuesday
Hard Body Training for Women Whole body explosive work - week 6
A) Power Cleans from Hang -Still pretty certain I’m not doing these correctly. - (70) 5x5
Circuit - 5 Rounds
B1) DB Laterals (20’s) x5
B2) Box Jump x10
B3) Overheard ball throw/push press x10
B4) Broad Jump x10
B5) Ball Slam x10
Circuit - 12 min
C1) Bike Sprint 1 min
C2) Row 250m
C3) Push-ups x15
85 min including warm up = 783 calories
Grilled chicken tenders (not as yummy as thighs) & artichoke. This sauce is really good. I’ve used it for the family on a few occasions and nobody knew it was a “no sugar added” sauce.
I won a Veggie Bullet on Instagram! Here’s my new toy!
Tonight’s dinner: zoodles & chicken
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Okay I have to get a veggie bullet!
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Sunday May 21
60 min fasted walk. Started sipping Mag-10 1/2 way through.
Post walk meal:
2 whole eggs, 2 whites, greens, 2 slices Sprouted Flax Bread topped with coconut oil & cinnamon and the other SF strawberry
I really like this Bread from Alvarado St. Bakery. Only 50 calories per slice.
Artichoke & grilled chicken tenders topped with guacamole
Dinner: Wild Cod & Cauliflower Mash (this plate x2 
)
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So I started following, live in NY but have NorCal roots, and am enjoying your log, good job.
I grew up with artichokes, but dipped in butter or mayonnaise. Obvs, not desirable. What do you eat them with?
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Thank you! I’ve always dipped artichokes in mayo. Over the years, I’ve transitioned from regular mayo to 1 tbl of light mayo. Now I can eat them plain. The Green Faces Diet forced me to do that. 
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Monday, May 22
workout Hard Body Training for Women Lower body strength/Hypertrophy - week 7
A) Box Jump 3x10
B) Back Squat (160) 3x3
C1) Eccentric back squat (135) 3x3
C2) DB Jump Squat (20’s) 3x3
D) BB Hip Thrust (100) 6x8
added E) Treadmill incline walk - 10 min
62 min including warm up = 524 calories burned
Post workout treat:
frozen banana & 1 scoop Brownie Batter Devotion Nutrition protein
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Tuesday May 23
Very little sleep last night + leg day yesterday + out of Plazma = perfect storm for sh*tty workout today. It was just brutal to get through and I really thought about just quitting. However, this is exactly why I wanted to keep this log. Because I can’t come back here and report that I quit. Even though, only me and my log would know, that’s enough to make me push myself.
workout Hard Body Training for Women Lower Body Pump/lower body Metcon - week 7
Circuit
A1) Lying Leg Curl (67.5) 3x15
A2) Leg Ext (50) 3x15
A3) Walking DB Lunges (20’s) 3x30
Circuit - 6 rounds
B1) Bike Spring 1 min
B2) Body squats x30
B3) Vertical Jump x10
62 minutes including warm-up time = 496 calories
-
pre workout snack:
1 slice sprouted flax bread w/sugar cookie Muscle Butter (yum!) and sugar free strawberry jelly, 2 thin brown rice cakes topped with 1 scoop brownie batter protein
-
sipped Mag-10 intra workout
-
got to work, popped a couple Hot-Rox and now I’m going to take a little walk before I eat my next meal
-
40 minute walk, got back to my desk and realized I have 15 minutes to change my clothes, eat something and get to a meeting. 
Meal 2: plain greek LF yogurt, pineapple, chia seeds, almond butter
Meal 3: grilled chicken, broccoli and guacamole
Snack: Quest Blueberry Hero bar (new release today from Quest. GNC was handing out bars to try)
Meal 4: grilled chicken thighs, salad & cauliflower fritters
4 Likes
Wednesday May 24
workout
Hard Body Training for Women - Upper body strength/hypertrophy- week 7
A) Medicine ball throw/wall slam 3x10
B) Push Press (95) 3x3
C1) Eccentric Push Press (85) 3x3 … rest 30 sec
C2) Overhead Medicine Ball Throw (20lb ball) 3x10 … rest 90 sec
D) Chest supported, neutral grip DB Row (50’s) 1x8, 5x6
E) Lat Pull Down (120) 1x8, 1x7, 4x6
61 minutes including warm-up time = 482 calories burned
My Biotest delivery came last night. Happy to have Plazma back in my arsenal. I tried the Blue Raz flavor this time and really like that one. I usually only get the Berry.
Today called for 95% of max weight on the Push Presses. I’ve actually never tested maxes on anything. I just started this program and guesstimated my weights based on how much weight I thought I could do at the specified rep range. But, I do increase the weight each week when the program calls for it. And today was the first time that I’ve ever attempted to use 25’s on the bar. I was totally stoked that I could do it. I felt like such a beast! lol
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Thursday, May 25th
True Story 
I learned 2 things last night:
- the new Caramel M&M’s are friggin delicious
- I can’t eat “just a couple” caramel M&M’s
On to today!
I lowered some of the weights today. I had to take a few pauses last week to get through my sets. So, I figured it best to drop the weight and focus on form and mind/muscle connection.
Hard Body Training for Women Upper Body pump complex/upper body metcon - week 7
Circuit A
- DB Lateral Raise (17.5) 3x15
- Tricep Rope press down (40) 3x15
- DB shoulder press (22.5) 3x12
Circuit B (80) 3x15 each
- Lat pull down - behind neck
- Lat pull down - wide front
- Lat pull down - supinated
Circuit C - 6 rounds
- Row 500m
- Push-Up x12
67 minutes = 577 calories burned (probably didn’t even cover all the M&M’s that I ate last night)
Have I mentioned how much I love chicken thighs?
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Thighs all the way. Favorite marinade is equal parts red wine and soy sauce - add in ginger and garlic and whatever else you want.
I got the that marinade from my grandfather who was the Chief Petty Officer on the USS Enterprise and was based in Hawaii, which is where I believe he got it.
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@The_Myth Sounds great! I will try it. Thanks for sharing!
Do you grill them?
Friday, May 26, 2017
workout Hard Body Training for Women Optional sprint/energy systems session
Circuit: 5 rounds
Farmer’s Walk (80lb DB’s)
Sprint
Added: incling treadmill walk 10 min
48 minutes = 427 calories burned
On occasion, someone at the gym will approach me and ask me what I’m training for or comment on how hard I work. This makes me feel good. I try and push myself and work hard. If other people notice it, I must be on the right track!
Lunch today: Poke Bowl 
Fresh Salmon over mixed greens & cumbers (no rice). Spicy 
4 Likes
Yes!
I also just brown them in a cast iron skiilet, and throw them in the 350 degree oven for fifteen minutes (usually not the marinated ones).
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Saturday May 27
workout Hard Body Training for Women Whole body explosive work - week 7
A) Power cleans from hang
(75)3x3 (65) 3x3
- still sure I don’t do these right. I’m tempted to just sub out this movement and do something else. But, there’s only a few weeks left. So I guess I’ll just stick with it.
Complex - 6 rounds
B1) DB Lat raise** (20) x5
B2) Box Jump* x10
B3) Overhead ball throw / push x10
B4) Broad Jumps* x10
B5) Ball slam x10
- I’m such a tank. It’s really hard for me to get off the ground
** I wish my traps, shoulders & arms looked the way they do when I do laterals (especially on the negative) 
#flexwithoutexing
Circuit - 12 min
C1) bike sprint 1 min
C2) row 250m
C3) push-ups x12
80 minutes = 698 calories burned
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I’m glad I’m not the only one who feels this way! I know I butcher the movement every time I try to do it, so I have completely abandoned it in my programming 
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@littlesleeper
Ugh! Glad I’m not the only one! Should I just ditch it? Or just finish the program doing it how I do?
I’ve asked a guy that I thought may be able to help based on the lifts I’ve seen him do. But he doesn’t do them either. I did see one gal actually doing them once. But I was on my way out & I haven’t seen her since.
I think they are a great exercise if performed properly. Since I’ve never performed one properly and I don’t have any Olympic lifting aspirations, I decided to replace the movement.
I don’t think it would hurt to keep them there for the remainder of your program (as long as you don’t think they are going to cause injury or something). Who knows, maybe a week from now something will just ‘click’ and you’ll find the groove.
Tuesday May 30
**Hard Body Training for Women ** week 8
Circuit
A1) lying leg curl (60) 3x15
A2) leg ext (70) 3x12
A3) walking DB lunge (20’s) 3x30
Circuit
B1) bike sprint 1 min
B2) body weight squats x30
B3) vertical jump x10
Added : outdoor walk 10 min
You could try dumbbell cleans.They are way easier imo
Or just dicth them completely and do high pulls.You will more or less get the same benefits
(Personally I don’t go above lower chest level on these)
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Memorial Day 
