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Kim's Beast Training


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WOD:

Flat Bench Barbell Press 4 sets x 10 reps

Incline Bench Barbell Press 4 x 10

Flat Bench Dumbbell Press 3 x 10

Cable Crossover 3 x 10

Parallel Bar Dips 3 x 10

Close Grip Barbell Bench Press 4 x 10

Lying Close Grip Barbell Triceps Extension Behind The Head 4 x 10

Triceps Pushdowns 4 x 10

Cable Rope Overhead Triceps Extension 3 x 1

 

Food:

 

Breakfast:

Chocolate Green smoothie

protein bars

 

Snack:

orange

tea

 

Lunch:

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

Carrots

lemon Water

 

Snack:

apple

cucumber

 

Dinner:

sweet potato and cauliflower soup

tea

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Today's WOD:

 

Warm up Pull-ups 2 x 15

Wide Grip Lat Pulldowns 4 x 12

Underhand Cable Pulldowns 3 x 10

Bent Over Barbell Rows 3 x 12

Seated Cable Rows 3 x 12

One Arm Dumbbell Rows 3 x 12

Hyperextension (Back Extensions) 3 x 10

Barbell Curls 4x12

Close-Grip EZ Bar Curls 4×12

Dumbbell Alternate Hammer Curls 4×12

Preacher Curls 4×12

Overhead Cable Curls 4×1

 

 

FOOD:

 

Breakfast:

Chocolate Green smoothie

raw oats with protein powder, almond milk, and banana

 

Snack:

orange

tea

 

Lunch:

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

Carrots

lemon Water

 

Snack:

apple

cucumber

 

Dinner:

sweet potato and cauliflower soup

tea

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I am starting to really feel it in my arms. This week I am doubling up on legs, so I will do legs again tomorrow. I really want to build up my arms, I feel like they are too flabby and I want to see more muscle definition. I think for the next few weeks I will focus on them a little more, and maybe alternate each upcoming week with two tri days and two bi days the week after or something. I also need to start increasing weight, I want to start lifting heavier so I am going to start including what weights I lifted for each exercise (I saw someone including that in their journals which I think is a fab idea ).

 

WOD:

Standing Barbell Shoulder Press 4 x 10

Arnold Dumbbell Press 4 x 10

Upright Barbell Row 3 x 12

Front Dumbbell Raises 3 x 12

Standing Dumbbell Lateral Raises 3 x 12

Bent Over low Pulley Side Lateral Raises 3 x 12

Seated Bent-Over Rear Delt Raises 3 x 12

Dumbbell Shrugs 3 x 10

Declined Crunch 3 x 15

Declined Oblique Crunch 3 x 15 on each side

Declined Reversed Crunch 4 x 15

Abs Weighted Crunch Machine 3 x 15

Standing Barbell Twist 3 x 20

Hanging Leg Raises 3 x 1

 

 

FOOD:

 

Breakfast:

Chocolate Green smoothie

raw oats with protein powder, almond milk, and banana

 

Snack:

orange

tea w/ milk

 

Lunch:

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

Carrots

lemon Water

 

Snack:

apple

cucumber

 

Dinner:

sweet potato and cauliflower soup

tea

 

snack:

dried figs (currently addicted to them)

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LEG DAY!!! I love leg days They make me feel strong and tough. I also love putting a heavy stack of weights on the leg press machine. I am also in LOVE with heavy ropes. I am trying to work them in to my every day routine.

 

WOD:

Warm up 5 min on elliptical

steady pace Leg Extensions 4 x 10

Barbell Squats 4 x 10

Hack Squats 4 x 10

Lying Leg Press 4 x 10

Smith Machine Lunges 3 x12

Lying Leg Curls 4 x 10

Seated Leg Curls 4 x 10

Calve Press On The Leg Press Machine 4 x 20

Standing Calf Raises 4 x 2

 

Heavy Rope pulls upper body pulls and lower body

 

FOOD:

Breakfast:

Chocolate Green smoothie

protein shake

 

Snack:

apple with almond butter

tea

 

Lunch:

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

Carrots

lemon Water

 

Snack:

orange

cucumber

 

Dinner:

lentils and spaghetti squash

tea

 

snack:

apple

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Today I tried a workout from a training plan I found. It is a 3-month plan and I am considering doing it and working my marathon/beast training into it. From what I can tell there are two circuit-type workouts, one for upper body and one for lower body and it alternates every day. Today was lower body. It's out of my comfort zone in that the first month alternating weeks are cardio only and I am hesitant to not lift for a week at a time. But perhaps there is some method to the madness and I can use those cardio-only weeks to really hit the marathon training hard. I also am starting a blog to sort of chronicle my journey in fitness and the activities I am doing as well as some of the other goals I am trying to reach in life.

 

 

WOD:

Circuit to be completed 3 times with 5 minutes of cardio in between

BODY WEIGHT SQUATS x20

STATIONARY LUNGES x15

HAMSTRING CURLS ON BALL x15

CALVE RAISES x30

JUMP SQUATS x15

 

5-min walk on treadmill at 8% incline

5-min elliptical

5-min bike

 

 

Food:

 

Breakfast:

Chocolate Green Smoothie

protein shake with banana

green tea

 

Snack:

Orange

Coffee

 

Lunch:

Salad(lettuce, cucumber, green pepper, celery, nutritional yeast, mushroom, raw pepitas, hemp seeds)

bag of carrots

Apple

 

Snack(:

bag of cucumbers

Tea

 

Dinner:

Raw vegan chili (portobello, carrot, celery, red bell pepper, garlic, nama shoyu, cayenne pepper, ketchup, hot sauce, ACV, cumin, oregano) <--delicious!!!

water

 

Snack:

Orange

tea

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I think I am going to go back to my other training plan, i am not a fan of having upper body and lower body days, it's too broad and I'd rather have days dedicated to certain muscle groups. So today is the last day for this program. I may revisit it at another time, but right now I want to build muscle and lean out and this program looks like it's mostly about leaning out.

 

WOD

Circuit #1 completed x2

FLAT BENCH PRESS 20lb/20

ONE ARM ROWS 15lb/20

MILITARY PRESS 15lb/20

BICEP CURLS 15lb/20

TRICEP KICKBACKS 12.5lb/20

 

Circuit #2 completed x2

FLAT DUMBBELL PRESS 15lb/20

SEATED ROW 50lb/20

MILITARY PRESS BICEP CURLS 12.5lb/20

BICEP CURLS 12.5lb/20

TRICEP EXTENSIONS ROPE 40lb/20

 

FLAT DUMBBELL PRESS 15lb/20

SEATED ROW 50lb/20

MILITARY PRESS 15lb/20

BICEP CURLS 12.5lb/20

TRICEP EXTENSIONS ROPE 40lb/20

 

FOOD:

 

 

Breakfast:

Chocolate Green Smoothie

raw steal cut oats with banana, almond milk, pumpkin spice, hemp seeds, protein powder

green tea

 

Snack:

Orange

lemon and hot water

 

Lunch:

Salad(lettuce, cucumber, green pepper, celery, nutritional yeast, mushroom, raw pepitas, hemp seeds)

bag of carrots

Apple

 

Snack(:

bag of cucumbers

Tea

 

Dinner:

Raw vegan chili (portobello, carrot, celery, red bell pepper, garlic, nama shoyu, cayenne pepper, ketchup, hot sauce, ACV, cumin, oregano) <--delicious!!!

water

 

Snack:

Orange

tea

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So I started back on my previous training plan. Focused on Cardio and Back today. I felt AWESOME!!! Why I left this plan I do not know, because it makes me feel so awesome in the gym. I set a new high for my one-armed dumbbell rows, 30lb!! The heaviest I have done up until then was 20lb. I felt like such a beast. I plan on pushing the bar higher and higher every week. Also...HEMP SEEDS ARE AWESOME!!! They make everything taste yummy!

 

WOD:

40 minute run

Wide Grip Overhand Pullups (assisted) 3 sets of 10 reps

 

(Superset)

Bent Over Barbell Row 3 sets of 8 reps -30lb

Seated Cable Rows 3 sets of 8 reps -60lb

(End of superset)

 

Wide-Grip Lat Pulldown 3 sets of 10 reps -70lb

 

One-Arm Dumbbell Row 3 sets of 8 reps -30lb

 

Hammer Strength Lat Pull 3 sets of 10 reps - 70lb

 

Hyperextensions (Back Extensions) 3 sets of 8 reps - 25lb

 

FOOD:

 

Breakfast:

Chocolate Green Smoothie(cocoa powder, frozen banana, frozen blueberries, hemp seeds, spinach almond/coconut milk)

raw steal cut oats with banana, almond milk, cinnamon, chia seeds, protein powder

coffee

 

Snack:

Orange

tea

 

Lunch:

Salad(lettuce, cucumber, green pepper, celery, nutritional yeast, mushroom, raw pepitas, hemp seeds)

bag of carrots

Apple

 

Snack(:

bag of cucumbers

Tea

 

Dinner:

Raw vegan chili (portobello, carrot, celery, red bell pepper, garlic, nama shoyu, cayenne pepper, ketchup, hot sauce, ACV, cumin, oregano, hemp seeds) <--delicious!!!

water

 

Snack:

Orange

tea

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I'm getting back into the swing of things and starting to love my morning runs again. I plan on kicking it up a notch on Monday. I have 4 weeks until my 3 year wedding anniversary and I got a hott dinner dress that I need to look amazing in. So for I am going to write down every workout for the next 4 weeks so that I can plan it appropriately. The only thing I plan on changing from my normal plan is the first two weeks I am going to focus 2 days on arms and abs and the last two weeks I will focus 2 days on shoulders and abs. On top of my normal running routine which will start to escalate anyways. We will see how it goes, I don't plan on any miracles in a month but I hope to at least feel better and slim down a little. I am going to take a before picture tonight and hopefully after the 4 weeks I will be pleased with the results. In the end, I hope to hit my fitness goals in 6 months, I've already put in about 4 months of hard work on top of that, so that will be almost a year's worth.

 

WOD:

Wide-Grip Barbell Bench Press - 5 sets of 8 reps (1 warm-up set, 3 reg sets, 1 set of negatives) - 50lb

 

Pushups - 3 sets of 15 reps

 

Cable Crossover - 3 sets of 10 reps - 30lb

 

Smith Machine Incline Bench Press - 3 sets of 10 reps - 40lb

 

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

 

(Superset)

Toe Touchers - 3 sets of 20 reps

Crunches - 3 sets of 20 reps (legs straight in the air)

(End of superset)

 

Knee/Hip Raise On Parallel Bars - 3 sets of 10 reps

 

Cable Crunch - 3 sets of 10 reps - 70lb

 

40 minute run

 

 

FOOD:

 

Breakfast:

Chocolate Green Smoothie(cocoa powder, frozen banana, frozen blueberries, chia seeds, spinach almond/coconut milk)

raw steal cut oats with banana, almond milk, cinnamon, chia seeds, protein powder

water

 

Snack:

Orange

tea

 

Lunch:

Salad(lettuce, cucumber, green pepper, nutritional yeast, mushroom, raw pepitas, hemp seeds)

bag of carrots

Apple

 

Snack(:

bag of cucumbers

Tea

 

Dinner:

red lentils over spaghetti squash...and probably hemp seeds since it's my new favorite thing.

water

 

Snack:

Orange

tea

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Love my Leg Days

 

WOD:

Leg Extensions - 2 warm-up sets with lighter weight for 30 reps

 

Wide Stance Barbell Squat - 2 lighter sets of 15 reps, 2 heavier sets to failure

 

Leg Press - 4 sets of 8 reps

 

Walking Barbell Lunge - 3 sets of 20 reps, baby steps

 

Barbell Step Ups - 3 sets of 10 reps

 

Plie Dumbbell Squat - 3 sets of 15 reps

 

Standing Calf Raises - 3 sets of 20 reps, last set to failure

 

Donkey Calf Raises - 3 sets of 20 reps, last set to failure

 

 

Food:

 

Breakfast:

Chocolate Green Smoothie(cocoa powder, frozen banana, frozen blueberries, chia seeds, spinach almond/coconut milk)

protein pancakes with banana and blueberries

water and ACV

Mocha coffee

 

Snack:

Orange

tea

 

Lunch:

Salad(lettuce, cucumber, green pepper, nutritional yeast, mushroom, raw pepitas, hemp seeds)

baked sweet potato

bag of carrots

Apple

 

Snack(:

bag of cucumbers

Tea

 

Dinner:

Cauliflower and sweet potato soup

water

 

Snack:

Orange

tea

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Leg Day!!

 

WOD:

Leg Extensions - 2 warm-up sets with lighter weight for 30 reps

 

Wide Stance Barbell Squat - 2 lighter sets of 15 reps, 2 heavier sets to failure

 

Leg Press - 4 sets of 8 reps

 

Walking Barbell Lunge - 3 sets of 20 reps, baby steps

 

Barbell Step Ups - 3 sets of 10 reps

 

Plie Dumbbell Squat - 3 sets of 15 reps

 

Standing Calf Raises - 3 sets of 20 reps, last set to failure

 

Donkey Calf Raises - 3 sets of 20 reps, last set to failure

 

 

Food:

 

Breakfast:

Chocolate Green Smoothie(cocoa powder, frozen banana, frozen blueberries, chia seeds, spinach almond/coconut milk)

Oatmeal with banana, walnut butter, almond/coconut milk, protein powder, chia seeds

coffee

 

Snack:

apple with walnut butter

lemon water

 

Lunch:

Salad(lettuce, cucumber, green pepper, nutritional yeast, mushroom, raw pepitas, hemp seeds)

bag of carrots

orange

 

Snack:

bag of cucumbers

Tea

 

Dinner:

raw chili

water

 

Snack:

tea

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Do you plan to add any weight to your workouts?

 

I actually do use weights in my workouts, I've just been really lazy about posting the weights in this journal (requires me to open my notebook and such ahah). You are right though, I do need to be more specific in my posts, thank you.

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Today is a two-part training day. I ran for an hour this morning then did 100 regular crunches and 100 oblique crunches (50 on each side). Tonight, after work I plan on getting in a shoulder weight session, so I will update tonight with my workout and the weights I use.

 

Food:

 

Breakfast:

Chocolate Green Smoothie(cocoa powder, frozen banana, frozen blueberries, chia seeds, spinach almond/coconut milk)

orange

water

mocha coffee

 

Snack:

apple with walnut butter

lemon water

 

Lunch:

Salad(lettuce, cucumber, green pepper, nutritional yeast, mushroom, raw pepitas, hemp seeds)

sweet potato and cauliflower soup

bag of carrots

orange

 

Snack:

bag of cucumbers

Tea

 

Post-workout:

protein shake

 

Dinner:

raw chili

water

 

Snack:

tea

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Okay, little late on my weight training last night, but here it is...with the weights I used I really need to work on my lateral strength, my shoulders are so weak in that area. I dislocated my shoulder several years ago and since then my shoulders have been a weak area. So I need to slowly work up the strength and hopefully avoid a future dislocation and shoulder surgery

 

Shoulder workout:

 

Military Press - 1 warm-up set, 3 sets of 10 reps : 25lb dumbbell

 

(Superset)

Upright Dumbbell Rows - 3 sets of 10 reps: 15lb dumbbell

Standing Dumbbell Military Press (shown seated) - 3 sets of 10 reps: 15lb dumbbell

(End of superset)

 

Incline Bench Front Dumbbell Delt Raises (go light) - 3 sets of 10 reps: 10lb dumbbell

 

Rear Delt Cable Flyes - 3 sets of 10 reps: 10lb dumbbell

 

Lateral Raise - 3 sets of 10 reps: 10 lb dumbbell

 

Rear Delt Raise - 3 sets of 10 reps: 15lb dumbbell

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Today was a back day with some hill sprints on the treadmill. I felt a little weak this morning in the weight room, could be because I did the sprints first since that is part of my marathon training and I feel it is more important to get that in first to make sure I have enough time before work.

 

WOD:

 

Wide Grip Overhand Pullups - 3 sets of 10 reps: assisted at 120-110 lb's

 

(Superset)

Bent Over Barbell Row - 3 sets of 8 reps: 40lb

Seated Cable Rows - 3 sets of 8 reps: 60lb

(End of superset)

 

 

Wide-Grip Lat Pulldown - 3 sets of 10 reps: 70lb

 

One-Arm Dumbbell Row - 3 sets of 8 reps: 30lb dummbbell (pretty excited about that)

 

Hammer Strength Lat Pull - 3 sets of 10 reps: 70lb

 

Hyperextensions (Back Extensions) - 3 sets of 8 reps: with 25lb plate to chest

 

 

FOOD:

 

Breakfast:

Chocolate Green Smoothie(cocoa powder, frozen banana, frozen blueberries, chia seeds, spinach almond/coconut milk)

orange

Raw oats with chia seeds, pumpkin, walnut butter, protein scoop, almond milk

mocha coffee

 

Snack:

orange

lemon water

tea

 

Lunch:

Salad(lettuce, cucumber, green pepper, nutritional yeast, mushroom, raw pepitas, hemp seeds)

bag of carrots

apple

 

Snack:

bag of cucumbers

Tea

 

Dinner:

raw chili (portobello, carrot, celery, red bell pepper, garlic, Braggs liquid aminos, cayenne pepper, ketchup, hot sauce, ACV, cumin, fresh parsely)

water

 

Snack:

tea

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Yay! What goes into a raw chili?

 

 

OMG RAW Chili is the bomb!!! so good!!! I got the recipe from HappyHerbivore.com

 

http://happyherbivore.com/recipe/raw-chili/

 

I like it because I could probably add any vegetable in this and it will taste amazing. I used Bragg's liquid aminos in place of the soy sauce and the Bragg's Apple Cider vinegar as well and Siracha hot sauce. It's delicious and I add hemp seeds to it too!!!!!

 

So freaking good and it doesn't make me feel heavy or gross after eating it like some stuff does at night.

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94 Calories? Eek. Not going to fit well in my diet!

 

 

This is actually the first time I've tried liquid aminos (my grocery store is starting to stock a lot of great vegan things now), usually in the past i've replaced soy sauce for liquid aminos. It's not bad so far.

 

Yes, it's pretty low on calories, which I like only because that means I can still get in another meal before bed haha. Or I'll have a super large bowl of this, plus I add hemp seeds and other stuff too it for added protein and calories, so those are also options. Or you can add it with other stuff to make it bulkier, I personally can't eat bread or pasta's or anything like that but you could try it, or add tofu or something.

 

Because honestly...it's so tasty you have to try it I'm going to make a big batch of it and add more veggies like broccoli this weekend to see how it goes, and I also used fresh parsley this last time and it was still awesome with a different twist.

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