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Kim's Beast Training


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This is my first entry in my Beast log, I have a full schedule of events for 2012 and many goals I would like to see checked off the list. "Beast" you say? Well one of the events is a Spartan Beast: a 10+ mile obstacle race in Vermont USA. A lot of my training will be geared towards this. I also have several other races signed up including a marathon. I also want to reduce my BF to 20% or lower by the end of next year. Right now, I am currently finishing up Jamie Eason's LiveFit program and have managed to reduce my bf from 31.3% to 28% in a month (not sure what it was at the beginning of the program, but that isn't bad for just a month of training).

 

 

Todays Training:

 

Barbell Bench Press - Medium Grip -20 reps

Incline Dumbbell Press -20 reps

Dumbbell Flyes -20 reps

Dips - Chest Version -20 reps

Pushups -20 reps

Standing Calf Raises -20 reps

Seated Calf Raise -20 reps

 

Tonight: Attempt a Zumba class.

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Tried Zumba...loved it!! Pretty much just dancing for an hour.

 

WOD:

 

Barbell Curl (EZ curl bar)-20 reps

 

Lying Triceps Press-20 reps

 

Dumbbell Alternate Bicep Curl-20 reps

 

Standing Dumbbell Triceps Extension-20 reps

 

Bench Dips-20 reps

 

Jackknife Sit-Up-20 reps

 

Crunches-20 reps

 

 

30 minute cardio

 

 

Today's Challenges:

100 crunches

23 burpees

50 push-ups

and this beauty right here: http://jaggedswords.wordpress.com/2011/12/20/wod-torbine-cls-a4/

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Today's WOD:

 

Wide Pushups -3 sets of 12 reps

 

Dumbbell Bench Press -3 sets of 12 reps

 

Flat Bench Cable Flyes -3 sets of 12 reps

 

Narrow Pushups -3 sets of 12 reps

 

Standing Dumbbell Triceps Extension -3 sets of 12 reps

 

Triceps Pushdown -3 sets of 12 reps

 

28 Burpees

200 crunches

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Super Excited for the New Year! Just started putting my training schedule together. I am training for a marathon next year so I am trying to work that in while not giving up weight training. There may be a few days a week where I have two-a-day workouts so that I can focus on each training purposefully.

 

Today's WOD:

 

Wide-Grip Lat Pulldown -3 sets of 12 reps

 

One-Arm Dumbbell Row - 3 sets of 12 reps

 

Seated Cable Rows - 3 sets of 12 reps

 

Underhand Cable Pulldowns - 3 sets of 12 reps

 

Dumbbell Alternate Bicep Curl - 3 sets of 12 reps

 

One Arm Dumbbell Preacher Curl - 3 sets of 12 reps

 

Standing Biceps Cable Curl -3 sets of 12 reps

 

200 crunches

28 burpees

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LEG DAY!!! I kind of love leg days...because I beast it up in the gym. Nothing says AWESOME like putting several big 45lb plates on the leg press machine and put the boys to shame

 

 

WOD:

 

Leg Press - 3 sets of 12 reps

 

Leg Extensions - 3 sets of 12 reps

 

Wide Stance Barbell Squat - 3 sets of 12 reps

 

Seated Leg Curl - 3 sets of 12 reps

 

Standing Calf Raises - 3 sets of 12 reps

 

Seated Calf Raise - 3 sets of 12 reps

 

30 burpees

200 crunches

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Today's WOD: LEGS!!!

 

Leg Extensions - 3 sets of 10 reps

Wide Stance Barbell Squat - 3 sets of 10 reps

Walking Barbell Lunge - 3 sets of 10 reps

Single-Leg Barbell Deadlift - 3 sets of 10 reps

Lying Leg Curls - 3 sets of 10 reps

Seated Calf Raise - 3 sets of 10 reps

Standing Calf Raises - 3 sets of 10 reps

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Today's WOD:

 

Wide-Grip Barbell Bench Press - 5 sets of 8 reps

 

Pushups (Close and Wide Hand Positions) - 3 sets of 15 reps

 

Cable Crossover - 3 sets of 10 reps

 

Smith Machine Incline Bench Press - 3 sets of 10 reps

 

Side-to-Side Pushups - 3 sets of 10 reps

 

Superset:

Toe Touchers - 3 sets of 20 reps

 

Crunches - 3 sets of 20 reps

 

End of Superset

 

Knee Raise On Parallel Bars - 3 sets of 10 reps

 

Cable Crunch - 3 sets of 10 reps

 

30 minute run

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I think I should start including my nutrition as well. I use the Lose It! iphone app to keep track of what I eat and make sure I get enough calories, but I think it would be good to have it listed out so I can easily see it and figure out where I can make adjustments. I am usually pretty consistent in what I eat daily, when I find something that works and that I like I stick with it, every day. Usually my breakfasts, snacks and lunch are the same everyday and my dinner sometimes changes to add variety.

 

Today's food:

 

Pre-workout breakfast:

Chocolate green smoothie (almond milk, frozen banana, cocoa, frozen blueberries, spinach)

 

Pose-workout breakfast:

Homemade GF pumpkin protein bar

glass of water with ACV

cup of green tea

 

Snack:

orange, green tea

 

Lunch:

cut up bag of carrots

Salad (lettuce, cucumber, mushroom, sunflower seeds, nori, carrot, lemon juice, celery, vinegar)

apple

green tea

 

Snack:

Cut up bag of cucumber

 

Dinner:

Spaghetti squash with cooked lentils

 

 

 

Note: I want to add chia seeds back into my diet, I used to eat them everyday then I stopped for some reason. I either will add them to my smoothie or add them to a bowl of oats for a post-workout meal. I might try both and see which works best for my stomach and training.

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Well today's training will consist of an hour of yoga after work. I woke up with a really bad sore throat this morning so I decided I needed rest instead of going to the gym. I am hoping I can beat this and not get completely sick.

 

 

WOD:

 

1 Hour of yoga

 

Today's Food:

 

Early Breakfast (yea ate it at 3 because I couldn't sleep and my stomach was killing me, apparently theraflu is not good with nothing in your stomach):

steel cut oats

almond milk

banana

chia seeds

cocoa powder

agave nectar

cup of theraflu

 

Normal Breakfast:

2 pumpkin protein bars

cup of theraflu

 

Snack:

orange

tea

 

Lunch:

Sweet potato and cauliflower soup

Salad (lettuce, cucumber, mushroom, sunflower seeds, carrot, nori, celery, lemon juice, vinegar, nutritional yeast)

apple

tea

 

Snack:

cucumber

 

Dinner:

sweet potato and cauliflower soup

green tea

 

Snack:

Hot chocolate

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Ugh, so I am still sick and feeling horrible. I did sleep in a bit this morning to try and let my body recuperate.

 

So not sure if there will be exercise today, perhaps some yoga.

 

Food:

 

Breakfast:

Chocolate Green smoothie (almond milk, frozen banana, cocoa powder, almond butter, spinach, frozen blueberries)

water

Theraflu

 

Snack:

orange

tea

 

Lunch:

Carrots

Salad(lettuce, mushrooms, nutritional yeast, cooked lentils)

apple

green tea

 

Snack:

cucumbers

 

Dinner:

Stuffed Green Pepper (Green pepper, lentils, brown and wild rice, yellow squash, mushrooms)

Water

Tea

 

Snack:

tea

orange

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Wow, your journal is super consistent, and so are your workouts!

 

Thanks!!! I am trying at least to be consistent. Unfortunately I am sick, so right now I am just trying to keep my eating healthy until I am feeling well enough to kick butt in the gym again.

 

 

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Ugh still sick, and getting worse by the day. At least it's Friday and I have the weekend to recuperate and hopefully I will feel better come Monday!!

 

 

 

Food:

 

Breakfast:

Chocolate Green smoothie (almond milk, frozen banana, cocoa powder, almond butter, spinach, frozen blueberries)

water

Theraflu

 

Snack:

orange

tea

 

Lunch:

Carrots

Salad(lettuce, mushrooms, nutritional yeast, sunflower seeds, celery, carrot, cucumber, lemon juice, vinegar)

apple

green tea

 

Snack:

cucumbers

 

Dinner:

mushroom soup

Water

Tea

 

Snack:

tea

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Ah, this is such a work in progress. I saw that someone else posted their measurements and other info plus a "before" pic. I think that this is a great idea and I think I will incorporate this as a way to see my progress and to be more conscious of what I am doing.

 

 

so from last time I was weighed and measured (about a month and a half ago):

 

Height: 5'5"

Weight: 150 lbs

Body Fat: 28 %

 

Goal:

Weight: 138 lbs

Body Fat: at least 20 % if not a little lower

 

 

I will post a picture at a later date, perhaps this weekend.

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Well yesterday I just sort of spent the day in bed sick consuming soups, teas and shamelessly consuming apples with homemade almond butter(which is quite fantastic I must say). Today o am going to make an effort to do some yoga to get my body moving and hope I'm up for a leg workout Monday morning.

 

 

Food:

 

Breakfast:

Chocolate green smoothie

 

Snack:

Apple with almond butter

Tea

 

Lunch:

Veggie stir fry (fried with water I don't use oil)

 

Snack:

Tea

 

 

Dinner:

Soup

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Kettlebell workout tonight to hopefully jump start my week after being sick over the weekend. I am still not a 100% but I am going to try and ease into things and see how I feel.

 

Kettlebell WOD:

Non-stop repeat twice, 10 lb KB

 

25 swings

20 alternating swings

25 swings

25 swings right arm

25 swings left arm

15 halos to right

20 alternating swings

15 halos to left

20 sumo squats

25 swings

20 windmills right arm

20 windmills left arm

25 swings (see below)

(make it 50 your second round)

 

 

Food:

 

 

Breakfast:

Chocolate Green smoothie

tea

apple and almond butter

 

Snack:

orange

tea

 

Lunch:

Salad (lettuce, mushrooms, cucumber, carrot, sunflower seeds, nutritional yeast, nori, lemon, vinegar, celery, pepper)

Carrots

Water

 

Snack:

apple

cucumber

 

Dinner:

Brown and wild rice

Lentils with cayenne pepper

tea

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So lucky me, by the end of the day yesterday I was feeling horrible to the point that I left work early (which I never do) so my workout from yesterday never happened. Today I still feel like crap but if I am still ok by the time I get home I am going to attempt the KB WOD from yesterday and do it today.

 

Food:

 

 

Breakfast:

Chocolate Green smoothie

soy latte (one of my comfort "foods" when I don't feel well)

 

Snack:

orange

tea

 

Lunch:

Salad (lettuce, mushrooms, cucumber, carrot, sunflower seeds, nutritional yeast, nori, lemon, vinegar, celery, pepper)

Carrots

Water

 

Snack:

apple w/ almond butter

cucumber

 

Dinner:

Brown and wild rice

Lentils with cayenne pepper

tea

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Today's workout was yoga . I have been focusing on trying to eat clean and resting so that my body can heal and I can get back to the gym stronger than before.

 

Food:

 

 

Breakfast:

Chocolate Green smoothie

tea

 

Snack:

orange

tea

 

Lunch:

10-bean soup

Carrots

Water

 

Snack:

apple w/ chocolate cashew butter

cucumber

 

Dinner:

Bean soup

tea

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Still feeling sick and definitely not 100% but I'm getting better each day. I am hoping that by this weekend I will be feeling great and I can start off the next week strong in the gym and finally get this show on the road. I got things to accomplish this year, and I don't plan on letting a wee bitty cold get in my way.

 

Today's WOD:

Speed ropes with a trainer

 

 

Food:

 

Breakfast:

Chocolate Green smoothie

hot chocolate

 

Snack:

orange

tea

 

Lunch:

Salad (lettuce, mushrooms, cucumber, carrot, sunflower seeds, nutritional yeast, nori, lemon, vinegar, celery, pepper)

Carrots

Water

 

Snack:

apple

orange

cucumber

 

Dinner:

bean soup

tea

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Loved last night's heavy rope workout. I put the men in the gym to shame, the only thing I ever see the men do with the ropes is swing it up and down, nothing nearly as hard as the stuff I had to do. I loved every painful second of it and plan on incorporating the ropes into my regular training. I am still a bit sick but I feel that I am at about 98%.

 

Kettlebell WOD:

Non-stop repeat twice, 10 lb KB

 

25 swings

20 alternating swings

25 swings

25 swings right arm

25 swings left arm

15 halos to right

20 alternating swings

15 halos to left

20 sumo squats

25 swings

20 windmills right arm

20 windmills left arm

25 swings (see below)

(make it 50 your second round)

 

 

Food:

 

 

Breakfast:

Chocolate Green smoothie

Soy Latte (What? It's Friday dammit )

 

Snack:

orange

tea

 

Lunch:

Salad (lettuce, mushrooms, cucumber, carrot, sunflower seeds, nutritional yeast, nori, lemon, vinegar, celery, pepper)

Carrots

Water

 

Snack:

apple with chocolate maple cashew butter (You really should be jealous)

cucumber

 

Dinner:

Lentil stuffed Green pepper

tea

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Well today was my first run since being sick, it was difficult and I felt like I was breathing through a wall of mucus, but all in all it wasn't too bad. I ran 4 miles and I am going to do an hour of yoga a wee bit later today to help clear some more of the congestion (I know lovely isn't it).

 

Food:

 

Breakfast:

Chocolate Green smoothie

 

Snack:

Orange

Tea

 

Lunch:

GF banana chocolate chip pancakes with walnuts

 

 

Snack:

Apple with cashew butter

 

Dinner:

Salad (lettuce, carrot, cucumber, mushroom, sunflower seeds, nutritional yeast, vinegar, mustard, nori)

 

 

Snack:

apple and cashew butter

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Leg day! Today was my first official day back in the gym. I still didn't feel 100% but I managed ok. Put my all into my sets. Did a lot of different weighted squats, lunges, leg press, leg curls and leg extensions plus some variations on calves. I just followed a leg plan I found on Cut and Jacked until I figure out what my training plan should be for the next few months.

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