Flare Posted August 15, 2007 Author Share Posted August 15, 2007 10 min walking in place5 min plie squatsstreching 3 x:Weighted Step Ups: 7 kg p. DB x 15DB Squats: 7 kg p. DB x 15 3 x:Single Leg Split Squats: 7 kg p. DB x 10 p. sideDB Deadlifts: 7 kg p. DB x 15 Push Ups: 4 x 6 Crunches: 2 x 30 Total time: 1:20 hkcal: 275 Eating: - 1 ice coffee with soymilk- 1 banana- 1 nectarine- some nuts- meal with mashed potatoes, chard and tomatoes with onions- 1 banana- one slice of bread with tomato- 1 lollipop- 1 bread roll with veggie-spread - 1 ice coffee with soymilk- some nuts- two spoons of sugar beet syrup Link to comment Share on other sites More sharing options...
Flare Posted August 22, 2007 Author Share Posted August 22, 2007 Eating: - Wellnessflakes with soymilk- 1 plate Chili with brown rice- some nuts- 2 pieces of chocolate- 1 apricot- protein-soymilk-banana-kiwi-shake Training: 10 min walking in place5 min plie squatsstreching 4 x:Weighted Step Ups: 7 kg p. DB x 15 p.sideDB Squats: 7 kg p. DB x 15 4x:Single Leg Split Squats: 7 kg p. DB x 10 p. sideDB Deadlifts: 7 kg x 15 streching Total time: 1:42 hkcal: 348 Link to comment Share on other sites More sharing options...
bunnylalu Posted August 23, 2007 Share Posted August 23, 2007 Glad you're back! Link to comment Share on other sites More sharing options...
Flare Posted August 28, 2007 Author Share Posted August 28, 2007 Glad you're back! Have I been away? But happy to hear. It seems that somebody is still reading my log here. Eating: - cornflakes with soymilk- 1 banana- whole wheat bread roll - pure- 1 apple- whole wheat pasta with (rest from yesterday) with cucumber-pepper-spread and maggi- 1 ice coffee with soymilk Training: Push Ups: 3 x 10 4 x: DB Shoulder Press: 7 kg p. DB x 10 DB Side Bend: 7 kg x 20 p. side 4 x: DB Row: 7 kg x 20 p. side DB Straight Leg DL: 7 kg p. DB x 15 4 x: DB Floor Press: 7 kg p DB x 15 Weighted Crunches: 7 kg x 20 Total time: 1:05 hkcal: ~ 157 "Eating": - soymilk-kiwi-mango-protein-shake- coffee with milk and sugar Link to comment Share on other sites More sharing options...
pamela Posted August 28, 2007 Share Posted August 28, 2007 Do you know what your pace is for your slow endurance runs? I have been getting up into the 1h30 range for one of my weekly runs and I'm curious. Link to comment Share on other sites More sharing options...
Flare Posted August 28, 2007 Author Share Posted August 28, 2007 Hey Pamela! At my slow runs it's about 7,5 km/h (4,7 mi/h) , when I run more faster 8,7 km/h (5,4 mi/h). So it's truly very slow. But I haven't been out for running for a long time now... Link to comment Share on other sites More sharing options...
Flare Posted August 30, 2007 Author Share Posted August 30, 2007 Yesterday: 5 min walking in place5 min plie squatsstreching 4 x: Weighted Step Ups: 8 kg p. DB x 15 p. sideDB Squats: 8 kg p. DB x 15 3 x Single Leg Split Squats: 8 kg p. DB x 10 p. sideDB Deadlifts: 8 kg p. DB x 15 Crunches: 40 Streching Total time: 1:32 hkcal: ~ 300 Link to comment Share on other sites More sharing options...
Flare Posted September 14, 2007 Author Share Posted September 14, 2007 (edited) Running: 1:10 h average pulse: 165 kcal: 448 good condition but rain all the time... 2x10 Push ups Edited September 15, 2007 by Flare Link to comment Share on other sites More sharing options...
pamela Posted September 14, 2007 Share Posted September 14, 2007 Yay, you went for a run! Link to comment Share on other sites More sharing options...
Flare Posted September 20, 2007 Author Share Posted September 20, 2007 Yesterday: 5 min walking in place 5 min plie squats streching 3 x: Weighted Step Ups: 8 kg p. DB x 15 p. side DB Squats: 8 kg p. DB x 15 3 x Single Leg Split Squats: 8 kg p. DB x 10 p. side DB Deadlifts: 8 kg p. DB x 15 Crunches: 30 x 2 Total Time: 1:26 hkcal: 237 Link to comment Share on other sites More sharing options...
Zack Posted September 20, 2007 Share Posted September 20, 2007 Good work Flare, keep it up! Great progress for the contest as well! Link to comment Share on other sites More sharing options...
robert Posted September 20, 2007 Share Posted September 20, 2007 Yeah, great work in the contest! Well done and keep up the great progress! Thanks for taking part in the transformation challenge as well. Link to comment Share on other sites More sharing options...
Flare Posted September 24, 2007 Author Share Posted September 24, 2007 Thank you so much you both!!! Was out for a run yesterday. I still had too much food of Granny's birthday in my stomach. F.e. this http://img301.imageshack.us/img301/8172/dscn0821gp1.th.jpg (a selfmade Russian Chocolate-"Cheese"cake) 1:47 slow and strenuous hours a disastrous average pulse of 180 kcal: ~ 746 But it was good. Link to comment Share on other sites More sharing options...
pamela Posted September 24, 2007 Share Posted September 24, 2007 Hey flare, I saw your before and after contest pics... great work!! I can see quite a difference. Link to comment Share on other sites More sharing options...
Flare Posted September 26, 2007 Author Share Posted September 26, 2007 Hey flare, I saw your before and after contest pics... great work!! I can see quite a difference. Thanx pamela. I can see more difference on my scales than on the pictures but I'm happy. Yesterday: Food:- slice of bread with spread, salad and cured tofu- 1 red pepper- 1 nectarine- rice with chinese veggies and marinated tofu and soy sauce- 8 Brazil Nuts- last piece of my Chocolate-Cheese-Cake Sport: Push Ups: 10 x 3 3 xDB Shoulder Press: 8 kg p. DB x 10DB Side Bend: 8 kg x 20 p. side 3 x DB Row: 8 kg x 20 p. sideDB Straigh Leg Deadlift: 8 kg p. DB x 15 2 x DB Floor Press: 8 kg p.DB x 15Weighted Crunches: 8 kg x 15 + DB Floor Press: 8 kg p. DB x 13+ Weighted Crunches: 8 kg x 30 some Box- and Kick-Combies Total Time: 1:15 hkcal: ~ 200 Food: - granola with soymilk- proteinshake with soymilk, kiwi, mango, flaxseeds and wheat germs. Link to comment Share on other sites More sharing options...
Flare Posted October 3, 2007 Author Share Posted October 3, 2007 Yesterday first training after my first barbell experience during the German Meet Up (Squats: 20 kg/25 kg; Deadlifts: 20 kg/25 kg/30 kg; Bench Presses: 20 kg, 25 kg) Eating: - joghurt with granola- 1 pear, 1 kiwi- 1 slice of bread with spread and salad- 8 Brazil nuts- Couscous with mushrooms, carrots and a mustard-cream-sauce- 1 banana Training: 5 min walking in place5 min plie squatsstreching 2 xweighted step ups 8 kg DB x 15DB squats 8 kg x 15 2xsingle leg split squats 8 kg x 10DB deadlift 8 kg x 15 1 xweighted step ups 9 kg DB x 15DB squats 9 kg x 15 1xsingle leg split squats 9 kg x 8DB deadlift 9 kg x 15 Crunches: 30 x 3 Total Time: 1:17 hkcal: 267 Eating: - 2 slices of bread with salad, tomato, cucumber, sunflowerseeds Link to comment Share on other sites More sharing options...
Flare Posted October 14, 2007 Author Share Posted October 14, 2007 Running: 1:45 h average pulse: 171kcal: 694 Push Ups: 10 x 3 +4Crunches: 35 Link to comment Share on other sites More sharing options...
Flare Posted October 21, 2007 Author Share Posted October 21, 2007 10/18/2007 Push Ups: 10 x 4 3 x DB Shoulder Press: 8 kg p. DB x 10 DB Side Bend: 8 kg x 30 p. side 3 x DB Row: 8 kg x 20 p. side DB Straigh Leg Deadlift: 8 kg p. DB x 20 3 x DB Floor Press: 8 kg p.DB x 15 Weighted Crunches: 8 kg x 20 1 x DB Shoulder Press: 9 kg p. DB x 5 DB Side Bend: 9 kg x 20 p. side 1 x DB Row: 9 kg x 15 p. side DB Straigh Leg Deadlift: 9 kg p. DB x 15 1 x DB Floor Press: 9 kg p.DB x 10 Weighted Crunches: 9 kg x 30 Total Time: 1:18 h kcal: ~ 205 Today 10/21/2007 5 min walking in place with foodweights 2 kg5 min plie squats streching 2 x weighted step ups 8 kg DB x 20 DB squats 8 kg x 15 2x single leg split squats 8 kg x 15 DB deadlift 8 kg x 15 1 x weighted step ups 9 kg DB x 20 DB squats 9 kg x 15 1x single leg split squats 9 kg x 10 DB deadlift 9 kg x 15 Crunches: 30 x 3 Total Time: 1:54 h kcal: 395 Link to comment Share on other sites More sharing options...
Flare Posted October 23, 2007 Author Share Posted October 23, 2007 Push Ups: 10 x 4 5 min walking in place 2 x DB Shoulder Press: 8 kg p. DB x 10 DB Side Bend: 8 kg x 30 p. side 2 x DB Row: 8 kg x 20 p. side DB Straigh Leg Deadlift: 8 kg p. DB x 20 2 x DB Floor Press: 8 kg p.DB x 15 Weighted Crunches: 8 kg x 30 5 min walking in place 2 x DB Shoulder Press: 9 kg p. DB x 7 DB Side Bend: 9 kg x 25 p. side 2 x DB Row: 9 kg x 15 p. side DB Straigh Leg Deadlift: 9 kg p. DB x 15 2 x DB Floor Press: 9 kg p.DB x 15 Weighted Crunches: 9 kg x 20 Total Time: 1:28 h kcal: ~ 337 Link to comment Share on other sites More sharing options...
Recommended Posts
Please sign in to comment
You will be able to leave a comment after signing in
Sign In Now