Kim's Contest 2007 Log

[Flare]

10 min walking in place
5 min plie squats
streching

3 x:
Weighted Step Ups: 7 kg p. DB x 15
DB Squats: 7 kg p. DB x 15


3 x:
Single Leg Split Squats: 7 kg p. DB x 10 p. side
DB Deadlifts: 7 kg p. DB x 15


Push Ups: 4 x 6

Crunches: 2 x 30


Total time: 1:20 h
kcal: 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

[Flare]

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 place
5 min plie squats
streching


4 x:
Weighted Step Ups: 7 kg p. DB x 15 p.side
DB Squats: 7 kg p. DB x 15

4x:
Single Leg Split Squats: 7 kg p. DB x 10 p. side
DB Deadlifts: 7 kg x 15

streching


Total time: 1:42 h
kcal: 348

[bunnylalu]

Glad you're back!

[Flare]

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 h
kcal: ~ 157



"Eating":

- soymilk-kiwi-mango-protein-shake
- coffee with milk and sugar

[pamela]

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.

[Flare]

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...

[Flare]

Yesterday:

5 min walking in place
5 min plie squats
streching


4 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: 40

Streching


Total time: 1:32 h
kcal: ~ 300

[Flare]

Running:

1:10 h
average pulse: 165
kcal: 448


good condition but rain all the time...


2x10 Push ups

[pamela]

Yay, you went for a run!

[Flare]

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 h
kcal: 237

[Zack]

Good work Flare, keep it up! Great progress for the contest as well!

[robert]

Yeah, great work in the contest! Well done and keep up the great progress! Thanks for taking part in the transformation challenge as well.

[Flare]

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



(a selfmade Russian Chocolate-"Cheese"cake)


1:47 slow and strenuous hours

a disastrous average pulse of 180

kcal: ~ 746


But it was good.

[pamela]

Hey flare, I saw your before and after contest pics... great work!! I can see quite a difference.

[Flare]

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 x
DB Shoulder Press: 8 kg p. DB x 10
DB Side Bend: 8 kg x 20 p. side

3 x
DB Row: 8 kg x 20 p. side
DB Straigh Leg Deadlift: 8 kg p. DB x 15

2 x
DB Floor Press: 8 kg p.DB x 15
Weighted 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 h
kcal: ~ 200

Food:
- granola with soymilk
- proteinshake with soymilk, kiwi, mango, flaxseeds and wheat germs.