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Kim's "New Year New Me" training log


FitKim
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Hey everyone! This is my first official post to the forum and I am super excited to be a part of this program. I will be updating my fitness log and I will try to keep an update on my meals as well.

 

Today 12/29/11

workout

warm up of jumping jacks, pushups and lunges

Upper body

3x12 assisted pullups

3x12 seated cable row at 50lbs

3x12 hammer curls at 15lbs

3x12 one arm bent over rows at 15lbs

3x12 tricep kickbacks at 15lbs

3x12 dips

3x12 lateral/front raise

3x12 military press at 20lbs

3x15 decline sit up

3x20 russian twist

3x12 back extention

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I forgot to give a brief intro about me. I am 35 and 5'7" and weigh 117lbs. I am looking to tone up and lose some excess fat I have in my belly from having kids many yrs ago. I am looking forward to getting to know everyone.

 

Kim~

Fit_Kim on twitter

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Jan 2nd

M1 oatmeal with walnuts

M2 protein shake

M3 WW wrap with black beans, spinach, cabbage, and salsa

M4 soy yogurt with granola

I need to drink more water!! (something I really need to work on)

 

Workout was chest, tri's and abs

Overhead extensions 3x10 12lbs

Chest press 3 sets 12-10-8 12lbs

Incline DB press 3 sets 10-8-6 12lbs

Pec Flye 4 sets 12-10-8-6 8lbs

Pressdown 4 sets 12-10-8-6 45lbs

Bench dips 3x12

Kickback one arm 3x10

crunches on ball 3x15

Russian twist 4x20

45 cardio on treadmill

5min incline 40 speed 3.7

2 min incline 5 and 3.0

alternated between the two

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I forgot to post yesterday's workout

Legs and abs

walking lunges 3*8 holding DB

squats holding DB 4*12-10-8-6 held 10lbs 15's and 20lbs

ham curls 3*12-10-8 on machine 40lbs 50lbs and 60lbs

leg extensions 3*15-12-10 same weight above

leg press 3*12-10-8

standing calf raises 3*12 at 40lbs

seated calf raises 3*12

Did several ab moves at 3*15

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1-4-11 training log

Went to the gym today for a fitness assessment and went over my form. My body fat is 11.7% and I am write on track. We did a few more leg exercises and did upper back. My workout there was an hour. I did not do my cardio since I was too sore and will try to get that in tomorrow when I do back and bi's

 

Hope everyone is doing well!!

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I forgot to log yesterday's full body workout

1-11

30 sec sprints on bike then 10 burpees

I did 5 rounds of this

10 squat thruster with 10lbs weights

20 mountain climbers

I did 5 rounds of this

holding 10lbs medicine ball

chops with side lunge 10 per leg

10 medicine ball slams

I did 5 rounds of this too

 

This was a great workout and one of the best Ive had in awhile.

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Today was 3 rounds of:

15 sumo squat holding 15lb DB

20 push press 30lbs barbell

10 jack push climb

20 squats (had to squat down to touch bum to medicine ball)

20 DB swings holding 20lb DB (didnt have a kettlebell handy)

 

Abs

15 bicycle crunch x 3

15 crunch on ball x3

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