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 Post subject: Kim's Beast Training
PostPosted: Wed Dec 21, 2011 1:23 pm 
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Joined: Wed Dec 21, 2011 12:47 pm
Posts: 97
Location: Boston, MA
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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 Post subject: Re: Kim's Beast Training
PostPosted: Thu Dec 22, 2011 10:44 am 
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Location: Boston, MA
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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 Post subject: Re: Kim's Beast Training
PostPosted: Tue Dec 27, 2011 10:31 am 
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Posts: 97
Location: Boston, MA
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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 Post subject: Re: Kim's Beast Training
PostPosted: Wed Dec 28, 2011 4:35 pm 
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Joined: Wed Dec 21, 2011 12:47 pm
Posts: 97
Location: Boston, MA
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. :boxer:

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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 Post subject: Re: Kim's Beast Training
PostPosted: Thu Dec 29, 2011 1:14 pm 
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Joined: Wed Dec 21, 2011 12:47 pm
Posts: 97
Location: Boston, MA
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 :D


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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 Post subject: Re: Kim's Beast Training
PostPosted: Sun Jan 01, 2012 10:02 pm 
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Joined: Wed Dec 21, 2011 12:47 pm
Posts: 97
Location: Boston, MA
Today's workout was a beautiful 4 mile race followed by a 3 mile run home :) tomorrow is legs day...love it!!

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 Post subject: Re: Kim's Beast Training
PostPosted: Mon Jan 02, 2012 6:12 pm 
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Joined: Wed Dec 21, 2011 12:47 pm
Posts: 97
Location: Boston, MA
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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 Post subject: Re: Kim's Beast Training
PostPosted: Tue Jan 03, 2012 1:26 pm 
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Joined: Wed Dec 21, 2011 12:47 pm
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Location: Boston, MA
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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 Post subject: Re: Kim's Beast Training
PostPosted: Tue Jan 03, 2012 1:45 pm 
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Joined: Wed Dec 21, 2011 12:47 pm
Posts: 97
Location: Boston, MA
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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 Post subject: Re: Kim's Beast Training
PostPosted: Wed Jan 04, 2012 12:31 pm 
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Posts: 97
Location: Boston, MA
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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 Post subject: Re: Kim's Beast Training
PostPosted: Thu Jan 05, 2012 10:55 am 
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Posts: 97
Location: Boston, MA
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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 Post subject: Re: Kim's Beast Training
PostPosted: Thu Jan 05, 2012 9:37 pm 
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Joined: Sat Sep 01, 2007 4:40 pm
Posts: 2579
Wow, your journal is super consistent, and so are your workouts!

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 Post subject: Re: Kim's Beast Training
PostPosted: Fri Jan 06, 2012 9:07 am 
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Posts: 97
Location: Boston, MA
hsorlando wrote:
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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 Post subject: Re: Kim's Beast Training
PostPosted: Fri Jan 06, 2012 9:09 am 
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Joined: Wed Dec 21, 2011 12:47 pm
Posts: 97
Location: Boston, MA
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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 Post subject: Re: Kim's Beast Training
PostPosted: Fri Jan 06, 2012 2:20 pm 
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Joined: Wed Dec 21, 2011 12:47 pm
Posts: 97
Location: Boston, MA
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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