klouisjean Posted December 21, 2011 Share Posted December 21, 2011 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 repsIncline Dumbbell Press -20 repsDumbbell Flyes -20 repsDips - Chest Version -20 repsPushups -20 repsStanding Calf Raises -20 repsSeated Calf Raise -20 reps Tonight: Attempt a Zumba class. Link to comment Share on other sites More sharing options...
klouisjean Posted December 22, 2011 Author Share Posted December 22, 2011 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 crunches23 burpees 50 push-ups and this beauty right here: http://jaggedswords.wordpress.com/2011/12/20/wod-torbine-cls-a4/ Link to comment Share on other sites More sharing options...
klouisjean Posted December 27, 2011 Author Share Posted December 27, 2011 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 Burpees200 crunches Link to comment Share on other sites More sharing options...
klouisjean Posted December 28, 2011 Author Share Posted December 28, 2011 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. 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 crunches28 burpees Link to comment Share on other sites More sharing options...
klouisjean Posted December 29, 2011 Author Share Posted December 29, 2011 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 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 burpees200 crunches Link to comment Share on other sites More sharing options...
klouisjean Posted January 2, 2012 Author Share Posted January 2, 2012 Today's workout was a beautiful 4 mile race followed by a 3 mile run home tomorrow is legs day...love it!! Link to comment Share on other sites More sharing options...
klouisjean Posted January 2, 2012 Author Share Posted January 2, 2012 Today's WOD: LEGS!!! Leg Extensions - 3 sets of 10 repsWide Stance Barbell Squat - 3 sets of 10 repsWalking Barbell Lunge - 3 sets of 10 repsSingle-Leg Barbell Deadlift - 3 sets of 10 repsLying Leg Curls - 3 sets of 10 repsSeated Calf Raise - 3 sets of 10 repsStanding Calf Raises - 3 sets of 10 reps Link to comment Share on other sites More sharing options...
klouisjean Posted January 3, 2012 Author Share Posted January 3, 2012 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 Link to comment Share on other sites More sharing options...
klouisjean Posted January 3, 2012 Author Share Posted January 3, 2012 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 barglass of water with ACVcup of green tea Snack:orange, green tea Lunch:cut up bag of carrotsSalad (lettuce, cucumber, mushroom, sunflower seeds, nori, carrot, lemon juice, celery, vinegar)applegreen 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. Link to comment Share on other sites More sharing options...
klouisjean Posted January 4, 2012 Author Share Posted January 4, 2012 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 oatsalmond milkbananachia seedscocoa powderagave nectarcup of theraflu Normal Breakfast:2 pumpkin protein barscup of theraflu Snack:orangetea Lunch:Sweet potato and cauliflower soupSalad (lettuce, cucumber, mushroom, sunflower seeds, carrot, nori, celery, lemon juice, vinegar, nutritional yeast)appletea Snack:cucumber Dinner:sweet potato and cauliflower soupgreen tea Snack:Hot chocolate Link to comment Share on other sites More sharing options...
klouisjean Posted January 5, 2012 Author Share Posted January 5, 2012 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)waterTheraflu Snack:orangetea Lunch:CarrotsSalad(lettuce, mushrooms, nutritional yeast, cooked lentils)applegreen tea Snack:cucumbers Dinner:Stuffed Green Pepper (Green pepper, lentils, brown and wild rice, yellow squash, mushrooms)WaterTea Snack:teaorange Link to comment Share on other sites More sharing options...
hsorlando Posted January 6, 2012 Share Posted January 6, 2012 Wow, your journal is super consistent, and so are your workouts! Link to comment Share on other sites More sharing options...
klouisjean Posted January 6, 2012 Author Share Posted January 6, 2012 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. Link to comment Share on other sites More sharing options...
klouisjean Posted January 6, 2012 Author Share Posted January 6, 2012 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)waterTheraflu Snack:orangetea Lunch:CarrotsSalad(lettuce, mushrooms, nutritional yeast, sunflower seeds, celery, carrot, cucumber, lemon juice, vinegar)applegreen tea Snack:cucumbers Dinner:mushroom soupWaterTea Snack:tea Link to comment Share on other sites More sharing options...
klouisjean Posted January 6, 2012 Author Share Posted January 6, 2012 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 lbsBody Fat: 28 % Goal:Weight: 138 lbsBody Fat: at least 20 % if not a little lower I will post a picture at a later date, perhaps this weekend. Link to comment Share on other sites More sharing options...
FitKim Posted January 6, 2012 Share Posted January 6, 2012 Love your training log and I hope you feel better soon! Link to comment Share on other sites More sharing options...
klouisjean Posted January 8, 2012 Author Share Posted January 8, 2012 Well yesterday I just sort of spent the day in bed sick consuming soups, teas and shamelessly consuming apples with homemade almond butter(which is quite fantastic I must say). Today o am going to make an effort to do some yoga to get my body moving and hope I'm up for a leg workout Monday morning. Food: Breakfast:Chocolate green smoothie Snack:Apple with almond butterTea Lunch:Veggie stir fry (fried with water I don't use oil) Snack:Tea Dinner:Soup Link to comment Share on other sites More sharing options...
klouisjean Posted January 9, 2012 Author Share Posted January 9, 2012 Kettlebell workout tonight to hopefully jump start my week after being sick over the weekend. I am still not a 100% but I am going to try and ease into things and see how I feel. Kettlebell WOD:Non-stop repeat twice, 10 lb KB 25 swings20 alternating swings25 swings25 swings right arm25 swings left arm15 halos to right20 alternating swings15 halos to left20 sumo squats25 swings20 windmills right arm20 windmills left arm25 swings (see below)(make it 50 your second round) Food: Breakfast:Chocolate Green smoothieteaapple and almond butter Snack:orangetea Lunch:Salad (lettuce, mushrooms, cucumber, carrot, sunflower seeds, nutritional yeast, nori, lemon, vinegar, celery, pepper)CarrotsWater Snack:applecucumber Dinner:Brown and wild riceLentils with cayenne peppertea Link to comment Share on other sites More sharing options...
klouisjean Posted January 10, 2012 Author Share Posted January 10, 2012 So lucky me, by the end of the day yesterday I was feeling horrible to the point that I left work early (which I never do) so my workout from yesterday never happened. Today I still feel like crap but if I am still ok by the time I get home I am going to attempt the KB WOD from yesterday and do it today. Food: Breakfast:Chocolate Green smoothiesoy latte (one of my comfort "foods" when I don't feel well) Snack:orangetea Lunch:Salad (lettuce, mushrooms, cucumber, carrot, sunflower seeds, nutritional yeast, nori, lemon, vinegar, celery, pepper)CarrotsWater Snack:apple w/ almond buttercucumber Dinner:Brown and wild riceLentils with cayenne peppertea Link to comment Share on other sites More sharing options...
klouisjean Posted January 11, 2012 Author Share Posted January 11, 2012 Today's workout was yoga . I have been focusing on trying to eat clean and resting so that my body can heal and I can get back to the gym stronger than before. Food: Breakfast:Chocolate Green smoothietea Snack:orangetea Lunch:10-bean soupCarrotsWater Snack:apple w/ chocolate cashew buttercucumber Dinner:Bean souptea Link to comment Share on other sites More sharing options...
klouisjean Posted January 12, 2012 Author Share Posted January 12, 2012 Still feeling sick and definitely not 100% but I'm getting better each day. I am hoping that by this weekend I will be feeling great and I can start off the next week strong in the gym and finally get this show on the road. I got things to accomplish this year, and I don't plan on letting a wee bitty cold get in my way. Today's WOD:Speed ropes with a trainer Food: Breakfast:Chocolate Green smoothiehot chocolate Snack:orangetea Lunch:Salad (lettuce, mushrooms, cucumber, carrot, sunflower seeds, nutritional yeast, nori, lemon, vinegar, celery, pepper)CarrotsWater Snack:apple orangecucumber Dinner:bean souptea Link to comment Share on other sites More sharing options...
klouisjean Posted January 13, 2012 Author Share Posted January 13, 2012 Loved last night's heavy rope workout. I put the men in the gym to shame, the only thing I ever see the men do with the ropes is swing it up and down, nothing nearly as hard as the stuff I had to do. I loved every painful second of it and plan on incorporating the ropes into my regular training. I am still a bit sick but I feel that I am at about 98%. Kettlebell WOD:Non-stop repeat twice, 10 lb KB 25 swings20 alternating swings25 swings25 swings right arm25 swings left arm15 halos to right20 alternating swings15 halos to left20 sumo squats25 swings20 windmills right arm20 windmills left arm25 swings (see below)(make it 50 your second round) Food: Breakfast:Chocolate Green smoothieSoy Latte (What? It's Friday dammit ) Snack:orangetea Lunch:Salad (lettuce, mushrooms, cucumber, carrot, sunflower seeds, nutritional yeast, nori, lemon, vinegar, celery, pepper)CarrotsWater Snack:apple with chocolate maple cashew butter (You really should be jealous)cucumber Dinner:Lentil stuffed Green peppertea Link to comment Share on other sites More sharing options...
klouisjean Posted January 14, 2012 Author Share Posted January 14, 2012 Well today was my first run since being sick, it was difficult and I felt like I was breathing through a wall of mucus, but all in all it wasn't too bad. I ran 4 miles and I am going to do an hour of yoga a wee bit later today to help clear some more of the congestion (I know lovely isn't it). Food: Breakfast:Chocolate Green smoothie Snack:OrangeTea Lunch:GF banana chocolate chip pancakes with walnuts Snack:Apple with cashew butter Dinner:Salad (lettuce, carrot, cucumber, mushroom, sunflower seeds, nutritional yeast, vinegar, mustard, nori) Snack:apple and cashew butter Link to comment Share on other sites More sharing options...
klouisjean Posted January 16, 2012 Author Share Posted January 16, 2012 Today was a run day. That was it. Tomorrow will be my first real day back in the gym after being sick and I can't wait! It's a leg day and I plan on killing it! Link to comment Share on other sites More sharing options...
klouisjean Posted January 17, 2012 Author Share Posted January 17, 2012 Leg day! Today was my first official day back in the gym. I still didn't feel 100% but I managed ok. Put my all into my sets. Did a lot of different weighted squats, lunges, leg press, leg curls and leg extensions plus some variations on calves. I just followed a leg plan I found on Cut and Jacked until I figure out what my training plan should be for the next few months. Link to comment Share on other sites More sharing options...
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