Jump to content

Kim's Contest 2007 Log


Recommended Posts

At Lelle's urging I finally will start a training log, too.

 

So here some dates:

 

age: 25 years

height: 1,61 m

weight: 62 kg

 

set targets:

 

- reducing weight to 55 kg or less

- losing the love handles

- losing belly fat und get more muscles

- tightening the bottom and thighs & gain muscles

 

 

I got my 15 kg dumbbells today. I already hat two 3-kg-dumbbells and made some easy exercises. But I think, that's not enough anymore. I also do 45 Sit-Ups every day. I think, I have some muscles - but there are some lovehandles above them...

 

So I think I have the typical problem areas: hips, thighs and bottom and I need some exercises for these areas.

 

I don't have enough money to go to a gym. I have to resort to the dumbbells, my furniture, skipping rope and thera-band.

In maybe two weeks I also can start jogging and swimming again.

 

The next problem is the eating, cause I love eating, especially all these fatty little sins like chocolate cookies or cream gravy and stuff like that. I never checked carbs or calories before. I know that I have to change that. But what about nuts and legumes. I work till 22 pm, so I often still feel a bit hungry after work. So what are good snacks?

 

I know it's a lot of text and there are many questions. But as I already wrote in my introduction - it's the first time I do such a fitness and diet program and I need help how to start please.

Feel free to ask if you need more information. I feel a bit insecure...

 

Kim

Link to comment
Share on other sites

  • Replies 93
  • Created
  • Last Reply

Top Posters In This Topic

Lift 3 days a week.

Monday/Wednesday/Friday

Sample Routine

2-3 sets 8-12 reps

DB Floor Press

DB Shoulder Press

DB Rows

DB Straight Leg Deadlifts

DB Squats or Lunges

Weighted Sit-ups

DB Side Bends

Stretch*

Cardio

Do cardio after you lift or later in the day/evening

HIIT High Intensity Interval Training 5 days a week

Jump rope or do wind sprints.

http://www.trainforstrength.com/Endurance1.shtml

Exercises

Upperbody

DB Floor Press (same as Bench Press but you lay on the floor.)

DB Shoulder Press

http://www.exrx.net/WeightExercises/DeltoidAnterior/DBShoulderPress.html

DB Rows (upperback)

http://www.exrx.net/WeightExercises/BackGeneral/DBBentOverRow.html

DB Straight Leg Deadlifts (lowerback)

http://www.exrx.net/WeightExercises/Hamstrings/DBStraightLegDeadlift.html

Lowerbody

DB Squats

http://www.exrx.net/WeightExercises/Quadriceps/DBSquat.html

DB Lunges

http://www.exrx.net/WeightExercises/Quadriceps/DBLunge.html

Abs

Weighted Sit-ups (hold DB on your chest)

Side Bends

http://www.exrx.net/WeightExercises/Obliques/DBSideBend.html

Nutritional resources

http://www.vrg.org/

http://www.vegweb.org/

Small frequent meals every 2-3 hours

Soy products

Legumes

Whole Grains

Nuts

Seeds

Oil (canola, olive)

Fruit

Dark leafy green veggies

Water

Snacks

Nuts

Fruit

Hummus

Link to comment
Share on other sites

The next problem is the eating, cause I love eating, especially all these fatty little sins like chocolate cookies or cream gravy and stuff like that. I never checked carbs or calories before. I know that I have to change that. But what about nuts and legumes. I work till 22 pm, so I often still feel a bit hungry after work. So what are good snacks?

 

I love the eating also! What works for me is fruits, grains, nuts, vegies, beans - with 1 oz of dark chocolate every single day. my most favorite snacks in the universe are dehydrated peaches (not the dried peaches - which are high in sugar). Here in the US a company called "Just Tomatoes" sells packages of dehydrated peaches, mango, raspberries, cherries, blueberries, and other vegies. Other great snacks are celery & hummus, almonds, cherry tomatoes, and all fresh fruits

 

The other thing with eating that has really worked for me is to keep a daily food diary, recording what I eat - and the calories, carbs, proteins, & fats for each item. Its pretty time consuming at first - but gets easier as time goes on. I found that focussing my time working on my food diary keeps my head from sidetracking into high calorie snacks.

 

My personal daily calorie goal is between 1600 and 1900 calories. If I go below 1600 cal/day - my body starts to go into "starvation" mode and my metabolism slows down - which means I stop losing weight

 

Good luck to you! I'm really glad you decided to post this log - and participate in this contest

Link to comment
Share on other sites

Hey!

Thank you so much for this plan and tips. I need a little while to translate that und go in for that. I have to ask my dad for printing that out.

I will start writing my meals down tomorrow and will post it at the end of the week. But there will still be some sweets from Christmas...

 

Again...thank you very much.

Link to comment
Share on other sites

  • 2 weeks later...

This is my first week:

 

Monday 8/1/2007

 

15 Crunshes with 5kg DB on chest

2x 15 normal Crunches

20 DB Floor Presses

20 DB Flies

20 DB Squats

20 "Ass Ups" with one leg on belly (10 each side)

15 DB Curls

 

all exercises with 5 kg

 

20 side bends without weight (10 each side)

40 Hulahoops without hoop *g* (so hulas)

 

 

Eating:

 

Cornflakes (about 50 g) with soy-rice-drink (about 0,25 litre) - always the same mass

3 carrots

1/2 cucumber

1 banana

1 apple

4 crispbreads with margarine and spread

 

 

 

 

Tuesday 9/1/2007

 

2x20 crunches with weight

20 DB Floor Presses

20 DB Flies

40 hulas

 

 

Eating:

 

Cornflakes with a bit caramel sirup

2 bananas

1 apple

2 carrots

1 stem cabbage

10 almond biscuit

a meal with rice, 250 g Tofu, 200 ml coco milk, green beans, baby corncobs, chickpeas and an asian mixed herbs

 

I ate about the half of that - one portion

 

 

Wednesday 10/1/2007

 

1x20 & 1x10 DB Squats

25 Floor Presses

3 x 10 "Ass Ups"

20 DB Flies

20 Reverse Flies

4 x 15 Crunches with weight

15 DB Curls

40 hulas

 

Eating:

 

Cornflakes

salad with 1 carrot, 1/4 cucumber, iceberg lettuce, 1 small red paprika, 3 soupspoons chickpeas an one hand of cashews

1 portion of the yesterday's meal

1 apple

1 banana

1 coffee with 3 piece of sugar and soymilk

1 fruit cocktail

 

 

 

Thursday 11/1/2007

 

20 DB Squats

45 crunches with weight

20 "Ass-Ups"

20 DB Floor Presses

20 DB Flies

40 side bends

15 DB Curls

40 hulas

 

Eating:

 

Conrflakes

1 wholemeal breadroll with paprika spread, salad, cucumber, tomato and sunflower seeds

1 banana

1 stem cabbage

1 portion rice with green beans, chickpeas, bamboo, cashews, mushrooms and soy sauce

1 coffee with sugar and soy milk

1 1/2 tangerines

 

 

 

Friday 12/1/2007

 

60 Crunches with weight

20 DB Squats

2x 20 DB Floor Presses

20 DB Flies

30 "Ass-Ups" with one leg on belly

20 Reverse Flies

2x15 DB Rows

15 DB Curls

40 hulas

 

Eating:

Cornflakes

1 banana

3 slices of bread with spread, salad, cucumber, tomato and sunflower seeds

3 carrots

Meal: look yesterday

3 slices of bread with spread, salad, cucumber, tomato and sunflower seeds again

 

 

Saturday 13/1/2007

 

Jogging (!): 41,46 min. 300 kcal burnt

skipping rope: 50 jumps

 

Eating:

 

1 1/2 wholemeal breadrolls with spread, salad, cucumber and sunflower seeds

1/2 roll with banana

1 pretzel

Pasta with field salad, 1/2 tomato, 3/4 paprika, mushrooms, 1/2 onion, 4 soup spoons balsamico vinegar, 1 spoon olive oil, sunflower seeds and pine nuts.

 

1 alcohol free beer

 

 

 

Sunday 14/1/2007

 

Jogging: 41,55 min, 292 kcal burnt

 

10 DB Shoulder Presses

20 DB Rows

20 DB Lunges

20 DB Side Bends

45 DB Crunches

20 normals "Ass-Ups"

20 "Ass-Ups" with on one leg (is there a real name for that exercise???)

15 DB Flies

15 DB Curls

15 DB Floor Presses

40 hulas

 

(115 kcal)

 

Eating:

 

2 slices of bread with spread and sunflower seeds

1 portion French fries with Ajvar

1/2 portion mushrooms with Oil

1/2 portion rice with vegetable

1 salad

1 alcohol free beer

1 coffee with sugar and soy milk

 

(we've been to a croatian restaurant - it was daddy's birthday... )

 

 

 

EDIT: should I better write down the time of day when I eat something?

Edited by Flare
Link to comment
Share on other sites

2. Week

 

Monday 15/1/2007

 

 

Jogging: 41,48 min, 292 kcal

skipping rope: 60 jumps

 

 

Eating:

 

Cornflakes

3 slices of bread with spread and sunflower seeds

Rest of the pasta from Saturday

1 stem cabbage

 

 

 

 

Tuesday 16/1/2007

 

 

4x15 Weighted Crunches

2x20 Floor Presses

2x20 DB Flies

2x20 "Ass-Ups" with one leg

2x20 DB Squats

2x10 Shoulder Presses

2x10 DB Rows

2x20 DB Lunges

2x40 Hulas

15 DB Curls

40 Side Bends

 

(147 kcal burnt)

 

 

Swimming: 2x10 minutes, 2x50 underwater cycling, 3x10 leg liftings and droppings

 

 

Eating:

 

1 apple

1/2 ananas

2 small bowls of rice, paprika, maize, mushrooms

3 slices of bread with spread, salad, cucumber, tomato and sunflower seeds again

3 cookies

 

 

 

Wednesday 17/1/2007

 

Jogging: 55,28 minutes with speed changes, 399 kcal burnt

skipping rope: 60 jumps

 

 

Eating:

 

Cornflakes

2 slices of bread with spread and sunflower seeds

1/3 cucumber

2 carrots

2 apples

1/2 ananas

Meal: potatos, zucchini, lentils and tomato sauce

 

 

Thursday 18/1/2007

 

swimming: 10 minutes, 10 leg liftings and droppings, stretching, 40x rowing against strong current

It was more wellness than training this time.

 

60 Weightes Crunches

2x20 DB Flies

2x20 DB Floor Presses

2x20 Reverse Flies

20 DB Lunges

20 DB Squats

40 Side Bends

2x15 DB Shoulder Presses

2x15 DB Rows

15 DB Curls

 

Eating:

10.30 am: am Cornflakes

1.00 pm: 2 slices of bread with spread and sunflower seeds

1.45 pm: 1 banana

4.00 pm: 1 baguette roll with chili sauce

5.00 pm: 2 carrots

7.00 pm: yesterday's rest

10.30 pm: nuts

 

 

 

Friday 19/1/2007

 

no sport 'cause of preparing the full-working-day on saturday

 

Eating:

9.30 am: 1 banana

1.00 pm: cornflakes and 1 slice of bread with spread

4.45 pm: a small portion pasta with lentils, kidney beans, sunflower seed and chili sauce

7.30 pm: another small portion pasta

 

 

 

Saturday 20/1/2007

 

No sport 'cause of working

 

4 slices of bread with spread

1 stem cabbage

potato salad with green beans, maize, kidney beans, carrots, celery, viengar and 2 soup spoons olive oil.

0,25 l alcohol free sparkling wine

 

 

Sunday 21/1/2007

 

2x20 DB Squats

4x15 Weighted Crunches

2x20 DB Flies

2x20 DB Floor Presses

2x15 DB Shoulder Presses

2x20 Side Bends

2x20 DB Rows

2x20 DB Lunges

2x15 DB Curls

40 Hulas

 

 

Eating:

 

5.00 pm: 2 slices of bread with spread

7.00 pm: 1 big potato, sauerkraut, 1/2 sesame tofu and 1 soy-choco-ice for dessert

 

 

 

 

I think, I can heighten weight soon. But the Curls and Shoulder Presses are still very hard for me!

Edited by Flare
Link to comment
Share on other sites

3. week

 

Monday 22/1/2007

 

Running: 51,45 Min, 368 kcal

 

 

Eating:

 

1.00 pm: Cornflakes

3.30 pm: 2 slices of bread with spread and sunflower seeds, 2 carrots, 1/3 cucumber

6.45 pm: 2 big potatos, 1/2 sesame tofu, 3 small sausages, sauerkraut

 

 

 

Tuesday 23/1/2007

 

heighten the weight to 6 kg

 

Weighted Crunshes 6x15x4

DB Floor Press 6x20x2

DB Fly 6x15x2

Ass Ups 20x2

Reverse Fly 3x10x2

DB Squat 6x20x2

DB Row 6x30x2

Side Bend 6x40x2

Hulas 40x2

DB Shoulder Press 6x10x2

DB Lunge 6x20x2

DB Curls 6x10x2

 

 

Eating:

 

10.00 am: 1 banana

11.45 am: Cornflakes

1.30 pm: 1 slice of bread with spread

3.10 pm: 1 slice of bread with spread

5.10 pm: 1 slice of bread with spread and one yogurt, 3 tangerines

9.00 pm: 1/2 pizza with lots auf vegetables and a little bit soy cheese, 4 small pizza rolls

 

 

Wednesday 24/1/2007

 

swimming:

 

10 minutes swimming

10 leg liftings and droppings

50 underwater cycling

15 minutes swimming

10 leg liftings and droppings

50 underwater cycling

 

 

Eating:

 

11.00 am: 1 banana, 1 coffee with milk and sugar

12.45 pm: cornflakes

3.30 pm: 2 slices of bread with spread, cucumber, salad and seeds

1/3 cucumber

7.15 pm 1/2 pizza

10.30 pm: some nuts

 

 

 

Thursday 25/1/2007

 

running: 1:06, 437 kcal

 

Weighted Crunshes 6x15x4

DB Floor Press 6x20x2

DB Fly 6x15x2

Ass Ups 20x2

Reverse Fly 3x10x2

DB Squat 6x20x2

DB Row 6x30x3

Side Bend 6x40x2

Hulas 40x2

DB Shoulder Press 6x10x3

DB Lunge 6x20x2

DB Curls 6x10x2

 

(158 kcal)

 

 

Eating:

 

1 coffee with milk and sugar

12.30 pm: cornflakes

3.45 pm: 2 slices of bread, 1 stem cabbage

7.00 pm: wheat with mushrooms, zucchini, tomato, corn, paprika, olives, chili sauce

10.00 pm: coffee, 1/3 cucumber. 2 carrots

 

 

Friday 26/1/2007

 

No Sport 'cause of work and works outing (we went bowling).

 

9.30 am: 1 banana

1.00 pm: 3 slices of bread with spread

5.00 pm: 1 banana, 6 almond biscuits

7.00 pm: Antipasti, 1 salad

11.00 pm: 1 apple

 

 

Saturday 27/1/2007

 

running: 1:08 (403 kcal)

 

Weighted Crunshes 6x15x4

DB Floor Press 6x20x3

DB Fly 6x15x2

Ass Ups 20x2

Reverse Fly 3x10x2

DB Squat 6x20x3

DB Row 6x30x3

Side Bend 6x40x2

Hulas 40x2

DB Shoulder Press 6x10x3

DB Lunge 6x20x2

DB Curls 6x10x2

 

=> HEADACHE!!!

 

11.30 am: yogurt

4.00 pm: 2 portions of the thursday meal

9.00 pm: 3 slices of bread with spread and cucumber, tomato, salad and seeds

5.00 am: 3 crispbread with spread

 

 

 

Sunday 28/1/2007

 

Off Day

 

2.30 pm: cornflakes

5.30 pm: some nuts, marzipan

7.30 pm: 2 portions pasta with arrabiata sauce

10.00 pm: some nuts, 1 carrot

Link to comment
Share on other sites

4. week

 

It was a bad sports week, 'cause I had a lot to prepare for work. Stressful week.

 

 

 

Monday 29/01/2007

 

Weighted Crunches: 5x15x4

DB Floor Press: 6x20x3

DB Fly: 6x15x3

DB Squat: 6x20x3

DB Shoulder Press: 6x13x3

DB Lunges: 6x20x3

DB Row: 6x40x3 (20 p.side)

DB Side Bend: 6x40x3 (20 p.side)

Hulas 40x3

Weighted Crunches again: 6x30x1

10 pushups on knees

 

 

Eating:

 

11:00 am: 1 banana

1:00 pm: 3 slices of bread with spread, salad, cucumber and sunflower seeds

4:20 pm: portion pasta with arrabiata sauce

9:00 pm: pasta with ketchup

10:30 pm: 2 slices of bread with spread, 1 slice with margarine

 

 

 

Tuesday 30/1/2007

 

no sports

 

Eating:

 

11:00 am: cornflakes

12:30 pm: rice with vegetables (cabbage, leek, tomato, paprika, carrots) and japanese Teriyaki-sauce

5:30 pm: rest of the rice

6:30 pm: 2 slices of bread with spread

9:00 pm: 2 carrots, 8 marzipan-potatoes

 

 

Wednesday, 31/1/2007

 

Running: 1:11 h (486 kcal)

 

 

Eating:

 

11:00 am: cornflakes

1:00 pm: potato cleavage (??? dunno the right word) with herbage soy yogurt

6:00 pm: 2 slices of bread with spread

 

 

Thursday 1/ 2/2007

 

9:00 am: 1 pretzel

12:30 pm: „hanf-spacebar“ snack

3:00 pm: 2 slices of bread with spread and salad

7:00 pm: cauliflower, carrots and grain mix

8:30 pm: see above

 

 

Friday 2/2/2007

 

1:00 pm: cornflakes

3:00 pm: 2 slices of bread with spread and flaxseeds

5:00 pm: 1 slice of bread again

7:00 pm: a small plate of fries with ketchup

11:00 pm: bread chips (hate birthdays) and an alcohol free beer

 

 

Saturday 3/2/2007

 

Weighted Sit-Ups: 6x15x4

DB Floor Press: 6x20x3

DB Fly: 6x15x3

DB Squats: 6x20x3

Reverse Fly: 3x10x2

DB Shoulder Press: 6x13x3

DB Row: 6x40x3

DB Curl:6x10x3

Hulas: 40x3

DB Lunge: 6x20x3

„Ass Ups“ normal: 10x2

„Ass Ups“ with one leg: 20x2

DB Side Bend: 6x40x3

 

 

Eating:

 

1 cacao

1:15 pm: 2 slices of bread with spread and flaxseeds

2:00 pm: 1 apple

5:00 pm: „gyros“ with onions and paprika, tomato-wheat and herbage soy yogurt

8:30 pm: rest

 

 

Sunday 4/2/2007

 

Running: 48 min - with more speed and two sprints

maximum heart rate measurement: 203

(361 kcal)

 

really was exhausted after that...

 

 

Eating:

 

5:00 pm: 1 banana (do not wonder, i didn't get up until 2:00 pm)

7:00 pm: mexico-tofu-sticks, green beans, potatos with a little margarine and salt

½ bar of marzipan chocolate

1 alcoholfree beer

11:00 pm: some nuts

Edited by Flare
Link to comment
Share on other sites

  • 2 weeks later...

Monday 5/2/2007

 

Running: 1:23 h

 

12:15 pm: cornflakes

5:00 pm: rice with paprika, mushrooms, tofu, green beans, carrots, cions, maize and japanes miso sauce

 

11:00 pm: 2 slices of bread with spread, salad, cucumber, flaxseeds and sunflower seeds. 1 soupspoon Chocoreale for dessert

 

 

Tuesday 6/2/2007

 

9:30 am: 1 banana

10:30 am: 1 apple

12:00 am: 3 slices of bread with spread, cucumber, salad and sunflowerseeds

4:00 pm: rice with veggies soy sauce and chili sauce

6:45 pm: rice with veggies soy sauce and chili sauce

10:25 pm: cornflakes and some nuts

 

DB Squats: 6x20x3

Weighted Sit-Ups: 6x15x4 / 7x30x1

DB Flies: 6x15x4

DB Floor Press: 6x20x3 / 7x20x1

DB Shoulder Press: 6x13x3 / 7x10x1

DB Lunge: 6x20x3

DB Row: 6x40x3

DB Curls: 6x10x3

DB Side Bends: 6x40x3 / 7x30x1

Hulas: 40x3

Push Ups on knees: 10

 

 

Wednesday 7/2/2007

 

11:00 am: 1 slice of bread with spread

12:30 pm: Gyros with salad and soy yogurt

1:15 pm: 1 apple

3:00 pm: 1 slice of bread with spread

5:00 pm: 2 slices of bread with spread

8:15 pm: rice with veggies

 

 

Thursday 8/2/2007

 

11:00 am: 2 slices of bread

12:45 pm: 1 banana

5:00 pm: 1 slice of bread

9:30 pm: 1 salad with vinegar and oil and bread, an alcohol free beer

 

 

Friday 9/2/2007

 

2 slices of bread

1 cheeseburger

3 soup plates veggie soup with bread

cornflakes

some cookies

 

 

had 3 university days - so no time for sports

 

 

Saturday 10/2/2007

 

Running: 1:30 h

 

 

12:00 am: 5 mini tofu sausages, 1 1/2 rolls with spread and salad, 1/2 roll with sugar beet molasses

 

6:30 pm: 2 soup plates with veggie soup and 2 slices of bread with margarine

 

7:30 pm: 1 apple

10:00 pm: some cookies

 

 

 

Sunday 11/2/2007

 

DB Squats: 6x20x3

Weighted Sit-Ups: 6x15x6

DB Flies: 6x15x3

DB Floor Press: 6x20x3

DB Shoulder Press: 6x13x3

DB Lunge: 6x20x3

DB Row: 6x40x3

DB Curls: 6x10x3

DB Side Bends: 6x40x3

Hulas: 40x3

DB Reverse Flies: 3x10x2

Push Ups on knees: 10

 

 

3:00 pm: 3 slices of bread with spread, cornflakes

5:30 pm: some pieces choco banana, 2 apples

7:00 pm: 2 ramson-tofu-ääääähm...... with potatoes and red cabbage

11:00 pm: some nuts

Link to comment
Share on other sites

Monday 12/2/2007

 

12:00 am: 1 slice of bread with spread, cornflakes

4:00 pm: wholemeal pasta with paprika, tomato, onions, zucchini

6:30 pm: stick bread

8:00 pm stick bread with spread, marinaded aggplant, popcorn

 

 

 

Tuesday 13/2/2007

 

Running: 1:32 h

 

 

10:00 am: 1 banana

11:30 am: cornflakes

1:00 pm: 3 slices of bread with spread, sunflower seeds, flaxseeds ans sesame

 

rest of pasta

 

 

Wednesday 14/2/2007

 

11:00 am: 2 slices of bread with spread

1:00 pm: cornflakes

3:00 pm: 1 paprika, 1 stem cabbage

5:00 pm: gnocchi with mushrooms

7:00 pm: rest

10:45 pm: 3 slices of bread with spread, flaxseeds and sesame

 

 

 

Thursday 15/2/2007

 

DB Squats: 6x20x1 / 6x14x1 ----> strain in the right thigh

weightes sit ups: 6x15x4

DB Floor Press: 6x20x3

DB FLy: 6x15x3

Ass-Ups normal: 20 Ass-Ups with one leg: 20

DB Row: 6x40x2

DB Straight Leg Deadlift: 6x10x3

DB Side Bend: 6x40x2

DB Curl: 6x10x2

 

 

Cornflakes

2 slices of bread with spread, sunflower seeds, flaxseeds and sesame

2 bananas

gnocchi with mushrooms

1 yogurt

1 apple

chinese rice snack

 

 

 

Friday 16/2/2007

 

DB Shoulder Press: 6x15x1 / 6x10x1

 

10:00 am: 1 apple

12:20 pm: cornflakes

12:50 pm: 2 slices of bread

6:00 pm: rice with paprika, 1 banana

9:00 pm: rest, 1 banana

11:20 pm: 1/3 cucumber, chinese rice snack

 

 

 

Saturday 17/2/2007

 

Running: 1:01 h

 

(20 min slowly, 20 min with speed intervals, 20 min slowly)

 

 

11:00 am: cornflakes

1:00 pm: 1 slice of bread with spread

6:30 pm: chips....

7:30 pm: chinese veggies with marinaded tofu and rice

11:00 pm: one bar of choci

 

 

 

Sunday 18/2/2007

 

 

DB Squats: 6x20x2

Weighted Sit-Ups: 6x20x4

DB Flies: 6x20x4

DB Floor Press: 6x25x3

DB Shoulder Press: 6x15x3

DB Straight Leg Deadlift: 6x15x2

DB Lunge: 6x20x1

DB Row: 6x60x3

DB Curls: 6x10x3

DB Side Bends: 6x60x

DB Deadlift: 6x20x1 --------> HELL!!!

 

 

3:30 pm: rice with chinese veggies and marinaded tofu

5:30 pm: rest, 1 caramel pudding

9:35 pm: baguette slices with tomato or olives and melted barm

11:00 pm: some nuts and one bar of choci

Link to comment
Share on other sites

  • 2 weeks later...
  • 2 weeks later...

9. week

 

4/3/2007 - 11/3/2007

(after 2 non-sport weeks)

 

 

Sunday 4/3/2007

 

DB Shoulder Press: 6x15x3

DB Concentration Curl: 6x20x2 (10 p.side)

DB Row: 6x40x2

DB Straight Leg Deadlift: 6x15x2 / 6x20x1

DB Side Bend: 6x40x2

Weighted Situps: 6x20x2

DB Floor Press: 6x25x2

 

1 Banana

Cornflakes

Spicy paprika & stem cabbage with wheat

3 slices of yeast braid (??????????????????? *lol* can anybody tell me the real name?) with margarine

 

 

 

Monday 5/3/2007

 

2 slices of yeast braid

1 banana

rolled spelt rissoles with veggies, mexico-sauce, hummus (like Falafel)

nuts

 

 

Tuesday 6/3/2007

 

 

cornflakes

2 slices yeast braid with margarine and marmelade

3/4 melon, 1 kiwi, 1 banana

rolled spelt rissoles.........................

 

DB Shoulder Press: 6x15x3 / 7x12x1

DB Floor Press: 6x25x2 / 7x25x1

Weighted Situps: 6x20x3 / 7x30x1

DB Straight Leg Deadlift: 6x15x3 / 7x20x1

DB Side Bend: 6x50x2 / 7x40x1

DB Row: 6x40x2 / 7x60x1

DB Lunge: 6x20x1

DB Deadlift: 6x20x1

DB Squat: 7x15x1

 

 

Wednesday 7/3/2007

 

cornflakes

2 slices of bread with spread and seeds

1 banana-soy milk-flaxseeds-shake

1 paprika

1 stem cabbage

2 plates pasta with corn, kidney beans, zucchini

some pretzel sticks

 

 

Thursday 8/3/2007

 

2 slices of bread with spread and flaxseeds

2 bananas

1 apple

fried potatoes with Ajvar

1 1/2 plates rest of yesterday

1 choco pudding

some pretzel sticks

 

 

Friday 9/3/2007

 

DB Lunge: 7x20x1 / 7x14/1

DB Shoulder Press: 7x12x2

Weighted Situp: 7x25x2

DB Floor Press: 7x20x2

DB Deadlift: 7x20x1 / 7x15x1

DB Straight Leg Deadlift: 7x15x1

DB Row: 7x40x2

DB Side Bend: 7x40x2

 

1 banana

cornflakes, 1 slice of bread with spread

2 baguette rolls with gherkins, onions and ketchup (Hot Dog without sausage)

1 carrot

mashed potatoes with chard and lenses

1 pudding

1 carrot

1 cacao

some pretzel sticks

 

 

Saturday 10/3/2007

 

2 slices of bread with spread, 1 banana

cornflakes

some cookies, 1 bar chocolate

2 plates mushed potatoes...........

some pretzel sticks and nuts

 

 

Sunday 11/3/2007

 

DB Shoulder Press: 7x13x3

Weighted Situps: 7x25x3

DB Floor Press: 7x20x3

DB Flies: 7x10x2

DB Deadlift: 7x20x2

DB Straight Leg Deadlift: 7x15x3

DB Row: 7x40x3

DB Side Bend: 7x40x3

DB Lunge: 7x20x1 / 7x15x1

Push Ups on knees: 10

 

1 banana-flaxseed-soy milk-shake

2 slices of bread with spread

1 banana

1 apple

1 tangerine

soy cevapcici + potatoes with margarine and salt + green beans

2 glasses of alcoholfree sparkling wine

some pretzel sticks

Link to comment
Share on other sites

  • 3 weeks later...

Well... it's been a while I wrote something here. It's not that I didn't do any sports in that time, but I had some very stressful weeks that I were so unmotivated to write here. I procrastinated it again and again anSd the days went by and by...

So I'll append the sport days of the last weeks and then I'll go on with a daily report.

 

 

10. week

 

Monday 12/3/2007

 

Running: 1 h

 

 

 

Tuesday 13/3/2007

 

DB Lunge: 7kgx20x2

Weighted Crunches: 7x25x2

DB Floor Press: 7x20x2

DB Shoulder Press: 7x13x2

DB Deadlift: 7x20x2

DB Straight Leg Deadlift: 7x20x2

DB Row: 7x40x2

DB Squat: 7x20x2

DB Side Bend: 7x50x2

Hulas: 40x2

DB Curl: 7x5 p. side

 

 

Wednesday 14/3/2007

 

Running: 1:13 h

 

rope skipping: 60 quick jumps, 50 douple jumps, 20 running

 

 

Saturday: 17/3/2007

 

Running: the same route about 4,8 km 2 times

first one: 33.32 min

second one: 38.38 min

total: about 1:12 h

(with adverse winds)

 

 

Sunday 18/3/2007

 

DB Lunge: 7kgx20x2

Weighted Crunches: 7x25x3

DB Floor Press: 7x20x3

DB Shoulder Press: 7x15x3

DB Deadlift: 7x20x2

DB Straight Leg Deadlift: 7x15x3

DB Row: 7x40x3

DB Squat: 7x20x2

DB Side Bend: 7x40x3

Hulas: 40x3

DB Curl: 3x25x3

Push up on knees: 15

 

 

 

11. week

 

Monday 19/3/2007

 

Running: 1:20 h

 

rope skipping: 60 quick jumps, 20 running (to drafty)

 

 

Wednesday 21/3/2007

 

got a strain in the left thights while doing the Deadlifts

 

Weighted Crunches: 7x25x2

DB Floor Press: 7x20x2

DB Fly: 7x10x2

DB Shoulder Press: 7x13x2

DB Deadlift: 7x20x2

DB Straight Leg Deadlift: 7x15x2

DB Row: 7x40x2

DB Side Bend: 7x40x2

Hulas: 50x2

Balet Plié with 7 kg on the thights: 25

Push up on knees: 15

some air boxing combis

 

 

Saturday 24/3/2007

 

Running: 1:45 h

 

 

 

12. week

 

terrible eating 'cause Easter holiday program in the youth club....

 

Monday 26/3/2007

 

Running: 1:51 h (personal record)

 

got my state-approve for my study in the afternoon! So bye bye college!

 

 

Tuesday 27/3/2007

 

Weighted Crunches: 7kgx20x2

DB Floor Press: 7x20x2

Db Fly: 7x10x2

DB Shoulder Press: 7x13x2

DB Deadlift: 7x20x2

DB Straight Leg Deadlift: 7x15x2

DB Row: 7x40x2

DB Squat: 7x20x2

DB Side Bend: 7x40x2

Hulas: 40x2

DB Curl: 3x25x1

Push up on knees: 15x2

DB Lunge: 7x14x1 (stopped it 'cause knee creaking.... )

 

 

Wednesday 28/3/2007

 

Running: 1:13 h

with some tempo changes and one sprint

 

 

 

13. week

 

Monday 2/4/2007

 

Running: 1:48 h

Push Ups on knees: 15

 

 

Eating:

cornflakes

banana-kiwi-flaxseed-syo milk-shake

8 mini spring rolls with rice and soy sauce

1 rice cake

Edited by Flare
Link to comment
Share on other sites

Please sign in to comment

You will be able to leave a comment after signing in



Sign In Now
 Share




×
×
  • Create New...