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PostPosted: Tue Feb 06, 2007 8:49 pm 
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Elephant
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Posts: 1080
Location: London, UK
I have gotta say that squatting and/or deadlifting has really tightened up my butt. I can't tell which one it was because I have been doing both. I know you can't go to a gym, but perhaps you can squat with dumbbells and/or bands?

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PostPosted: Sun Feb 18, 2007 8:03 pm 
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Manatee
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Joined: Thu Dec 28, 2006 10:27 am
Posts: 235
Location: near Hannover, Germany
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

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PostPosted: Sun Feb 18, 2007 8:35 pm 
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Manatee
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Joined: Thu Dec 28, 2006 10:27 am
Posts: 235
Location: near Hannover, Germany
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.... :oops:
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

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 Post subject:
PostPosted: Mon Feb 19, 2007 5:01 am 
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Manatee
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Joined: Thu Dec 28, 2006 10:27 am
Posts: 235
Location: near Hannover, Germany
:shock:

OMG

I can hardly walk. My ass...my thighs.... PAIN :mrgreen:

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 Post subject:
PostPosted: Mon Feb 19, 2007 5:30 am 
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Elephant
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Joined: Sun May 22, 2005 11:52 am
Posts: 1114
Location: bamberg/germany
hahaha :lol:



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 Post subject:
PostPosted: Tue Feb 27, 2007 6:00 pm 
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Manatee
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Joined: Thu Dec 28, 2006 10:27 am
Posts: 235
Location: near Hannover, Germany
7. week

19/2/2007 - 25/2/2007


NO SPORT

f*** final report for college
f*** work
f*** tumor of my rabbit
f*** abdominal influenza

and today I've got my tattoo complete, so I'm forced to pause again. *hmpf*

:crybaby: :smt090

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 Post subject:
PostPosted: Wed Feb 28, 2007 6:50 am 
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Elephant
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Joined: Sun May 22, 2005 11:52 am
Posts: 1114
Location: bamberg/germany
:smt056
things will get better, soon :wink:


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 Post subject:
PostPosted: Wed Mar 14, 2007 6:12 pm 
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Manatee
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Joined: Thu Dec 28, 2006 10:27 am
Posts: 235
Location: near Hannover, Germany
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

_________________
http://www.myspace.com/kimschen


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 Post subject:
PostPosted: Thu Mar 15, 2007 6:00 am 
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Elephant
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Joined: Sun May 22, 2005 11:52 am
Posts: 1114
Location: bamberg/germany
unsichtbare frau, du hast keinen namen. keiner kann dich sehn' doch ich weiss du bist da. :P


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 Post subject:
PostPosted: Tue Apr 03, 2007 11:02 am 
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Manatee
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Joined: Thu Dec 28, 2006 10:27 am
Posts: 235
Location: near Hannover, Germany
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.... :roll:

Monday 26/3/2007

Running: 1:51 h (personal record)

got my state-approve for my study in the afternoon! :occasion9: 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.... :puke: )


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

_________________
http://www.myspace.com/kimschen


Last edited by Flare on Mon May 21, 2007 5:02 pm, edited 1 time in total.

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 Post subject:
PostPosted: Wed Apr 04, 2007 8:06 am 
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Manatee
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Joined: Thu Dec 28, 2006 10:27 am
Posts: 235
Location: near Hannover, Germany
Tuesday 3/4/2007

DB Shoulder Press: 7x14x2
Weighted Crunches: 7x25x2
DB Floor Press: 7x25x2
DB Squat: 7x20x2
DB Row: 7x40x2
DB Straight Leg Deadlift: 7x15x2
DB Deadlift: 7x20x2
DB Side Bend: 7x50x2
Hulas: 40x2
Push ups on knees: 15x2
Power Situps: 20x2


Eating:
cornflakes
6 mini spring rolls with rice and soy sauce
2 rice cakes
1 cocos chocolate bar
1 coffee with milk and sugar
3 carrots
1 apple + 2 plums




Wednesday 4/4/2007


Runnning: 2:00 h

new record, crack the 2 hour-mark!


Eating:

cornflakes
1 falafel
3 scoops of ice cream :oops:
3 carrots, 1/2 cucumber
a small portion spaghetti with tomato sauce

_________________
http://www.myspace.com/kimschen


Last edited by Flare on Mon May 21, 2007 5:03 pm, edited 2 times in total.

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 Post subject:
PostPosted: Wed Apr 04, 2007 1:51 pm 
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Elephant
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Joined: Sun May 22, 2005 11:52 am
Posts: 1114
Location: bamberg/germany
2 hours? I did that when I was a 5-year old kid :wink:


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 Post subject:
PostPosted: Thu Apr 12, 2007 4:18 pm 
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Elephant
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Joined: Sun May 22, 2005 11:52 am
Posts: 1114
Location: bamberg/germany
hey ho - let's go!

Image


:P


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 Post subject:
PostPosted: Fri Apr 13, 2007 3:13 pm 
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Manatee
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Joined: Thu Dec 28, 2006 10:27 am
Posts: 235
Location: near Hannover, Germany
[-X lelle :boxer:



Saturday 7/4/2007

Running: 1:02 h

with the best view: the adriatic sea <3


Rope skipping: 50 double jumps, 50 quick jumps, 20 running


Go for a walk 2 1/2 h, 1 1/2 uphill!



Sunday 8/4/2007

Go for a walk: 5 h (22 km)



Thursday 12/4/2007

DB Squats: 7x20x2
DB Deadlift: 7x20x2
Weighted Crunches: 7x25x1
DB Floor Press: 7x20x1
DB Straight Leg Deadlift: 7x15x1

Eating:
Cornflakes
China-Veggie-Rice
1/2 stem cabbage, 1/2 cucumber, 2 carrots
Strawberries with soy yoghurt
grapes
nuts



Friday 13/4/2007

Aching Muscles!!!

DB Shoulder Press: 7x15x3
Weighted Crunches: 7x20x3
DB Floor Press: 7x20x3
DB Row: 7x40x3
DB Straight Leg Deadlift: 7x15x3
DB Side Bend: 7x40x3
DB Fly: 7x10x3
Push Ups on knees: 15x3

thights massage


Eating:
2 Bananas
Veggie-Risotto
1/2 Stem Cabbage, 1/2 cucumber, 2 carrots
Banana-Flaxseed-Strawberry-Soymilk-Shake
nuts

_________________
http://www.myspace.com/kimschen


Last edited by Flare on Mon May 21, 2007 5:04 pm, edited 1 time in total.

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 Post subject:
PostPosted: Sun Apr 15, 2007 3:37 pm 
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Manatee
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Joined: Thu Dec 28, 2006 10:27 am
Posts: 235
Location: near Hannover, Germany
14/4/2007

Running: 1:10 h

Hell tour:
- my friend who came with me was so much faster than me, that I was out of breath after 10 minutes
- it was afternoon (I hate running in the afternoon)
- it was warm
- i had a fight with my new drinking waistbelt - I gave up... I already hate it

Eating: Wellnessflakes, 2 apples, 1 banana, BBQ (2 corncobs with oil, 2 tofu...things *lol*, 4 veggie spits (paprika, onion, mushroom, zucchini, fennel), 3 slices of ciabatta with herb butter, 1 alcoholfree beer, a glas of alcoholfree sparkling wine.

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