Flare Posted January 4, 2007 Share Posted January 4, 2007 At Lelle's urging I finally will start a training log, too. So here some dates: age: 25 yearsheight: 1,61 mweight: 62 kg set targets: - reducing weight to 55 kg or less- losing the love handles - losing belly fat und get more muscles- tightening the bottom and thighs & gain muscles I got my 15 kg dumbbells today. I already hat two 3-kg-dumbbells and made some easy exercises. But I think, that's not enough anymore. I also do 45 Sit-Ups every day. I think, I have some muscles - but there are some lovehandles above them... So I think I have the typical problem areas: hips, thighs and bottom and I need some exercises for these areas. I don't have enough money to go to a gym. I have to resort to the dumbbells, my furniture, skipping rope and thera-band.In maybe two weeks I also can start jogging and swimming again. The next problem is the eating, cause I love eating, especially all these fatty little sins like chocolate cookies or cream gravy and stuff like that. I never checked carbs or calories before. I know that I have to change that. But what about nuts and legumes. I work till 22 pm, so I often still feel a bit hungry after work. So what are good snacks? I know it's a lot of text and there are many questions. But as I already wrote in my introduction - it's the first time I do such a fitness and diet program and I need help how to start please. Feel free to ask if you need more information. I feel a bit insecure... Kim Link to comment Share on other sites More sharing options...
markc7 Posted January 5, 2007 Share Posted January 5, 2007 Thanks for the great intro! I look forward to reading about your progress. Good luck with your training! Link to comment Share on other sites More sharing options...
veganmomma Posted January 5, 2007 Share Posted January 5, 2007 Lift 3 days a week.Monday/Wednesday/FridaySample Routine2-3 sets 8-12 repsDB Floor Press DB Shoulder Press DB Rows DB Straight Leg DeadliftsDB Squats or LungesWeighted Sit-upsDB Side BendsStretch*CardioDo cardio after you lift or later in the day/eveningHIIT High Intensity Interval Training 5 days a weekJump rope or do wind sprints.http://www.trainforstrength.com/Endurance1.shtmlExercisesUpperbodyDB Floor Press (same as Bench Press but you lay on the floor.)DB Shoulder Presshttp://www.exrx.net/WeightExercises/DeltoidAnterior/DBShoulderPress.htmlDB Rows (upperback)http://www.exrx.net/WeightExercises/BackGeneral/DBBentOverRow.htmlDB Straight Leg Deadlifts (lowerback)http://www.exrx.net/WeightExercises/Hamstrings/DBStraightLegDeadlift.htmlLowerbodyDB Squatshttp://www.exrx.net/WeightExercises/Quadriceps/DBSquat.htmlDB Lungeshttp://www.exrx.net/WeightExercises/Quadriceps/DBLunge.htmlAbsWeighted Sit-ups (hold DB on your chest)Side Bendshttp://www.exrx.net/WeightExercises/Obliques/DBSideBend.htmlNutritional resourceshttp://www.vrg.org/http://www.vegweb.org/Small frequent meals every 2-3 hoursSoy productsLegumesWhole GrainsNutsSeedsOil (canola, olive)FruitDark leafy green veggiesWaterSnacksNuts FruitHummus Link to comment Share on other sites More sharing options...
bunnylalu Posted January 6, 2007 Share Posted January 6, 2007 The next problem is the eating, cause I love eating, especially all these fatty little sins like chocolate cookies or cream gravy and stuff like that. I never checked carbs or calories before. I know that I have to change that. But what about nuts and legumes. I work till 22 pm, so I often still feel a bit hungry after work. So what are good snacks? I love the eating also! What works for me is fruits, grains, nuts, vegies, beans - with 1 oz of dark chocolate every single day. my most favorite snacks in the universe are dehydrated peaches (not the dried peaches - which are high in sugar). Here in the US a company called "Just Tomatoes" sells packages of dehydrated peaches, mango, raspberries, cherries, blueberries, and other vegies. Other great snacks are celery & hummus, almonds, cherry tomatoes, and all fresh fruits The other thing with eating that has really worked for me is to keep a daily food diary, recording what I eat - and the calories, carbs, proteins, & fats for each item. Its pretty time consuming at first - but gets easier as time goes on. I found that focussing my time working on my food diary keeps my head from sidetracking into high calorie snacks. My personal daily calorie goal is between 1600 and 1900 calories. If I go below 1600 cal/day - my body starts to go into "starvation" mode and my metabolism slows down - which means I stop losing weight Good luck to you! I'm really glad you decided to post this log - and participate in this contest Link to comment Share on other sites More sharing options...
Flare Posted January 7, 2007 Author Share Posted January 7, 2007 Hey!Thank you so much for this plan and tips. I need a little while to translate that und go in for that. I have to ask my dad for printing that out. I will start writing my meals down tomorrow and will post it at the end of the week. But there will still be some sweets from Christmas... Again...thank you very much. Link to comment Share on other sites More sharing options...
Flare Posted January 18, 2007 Author Share Posted January 18, 2007 (edited) This is my first week: Monday 8/1/2007 15 Crunshes with 5kg DB on chest2x 15 normal Crunches20 DB Floor Presses20 DB Flies20 DB Squats20 "Ass Ups" with one leg on belly (10 each side)15 DB Curls all exercises with 5 kg 20 side bends without weight (10 each side)40 Hulahoops without hoop *g* (so hulas) Eating: Cornflakes (about 50 g) with soy-rice-drink (about 0,25 litre) - always the same mass3 carrots1/2 cucumber1 banana1 apple4 crispbreads with margarine and spread Tuesday 9/1/2007 2x20 crunches with weight20 DB Floor Presses20 DB Flies40 hulas Eating: Cornflakes with a bit caramel sirup2 bananas1 apple2 carrots1 stem cabbage10 almond biscuit a meal with rice, 250 g Tofu, 200 ml coco milk, green beans, baby corncobs, chickpeas and an asian mixed herbs I ate about the half of that - one portion Wednesday 10/1/2007 1x20 & 1x10 DB Squats25 Floor Presses3 x 10 "Ass Ups"20 DB Flies20 Reverse Flies4 x 15 Crunches with weight15 DB Curls40 hulas Eating: Cornflakessalad with 1 carrot, 1/4 cucumber, iceberg lettuce, 1 small red paprika, 3 soupspoons chickpeas an one hand of cashews1 portion of the yesterday's meal1 apple1 banana1 coffee with 3 piece of sugar and soymilk1 fruit cocktail Thursday 11/1/2007 20 DB Squats45 crunches with weight20 "Ass-Ups" 20 DB Floor Presses20 DB Flies40 side bends15 DB Curls40 hulas Eating: Conrflakes1 wholemeal breadroll with paprika spread, salad, cucumber, tomato and sunflower seeds1 banana1 stem cabbage1 portion rice with green beans, chickpeas, bamboo, cashews, mushrooms and soy sauce1 coffee with sugar and soy milk1 1/2 tangerines Friday 12/1/2007 60 Crunches with weight20 DB Squats2x 20 DB Floor Presses20 DB Flies30 "Ass-Ups" with one leg on belly20 Reverse Flies2x15 DB Rows15 DB Curls40 hulas Eating:Cornflakes1 banana3 slices of bread with spread, salad, cucumber, tomato and sunflower seeds3 carrotsMeal: look yesterday3 slices of bread with spread, salad, cucumber, tomato and sunflower seeds again Saturday 13/1/2007 Jogging (!): 41,46 min. 300 kcal burnt skipping rope: 50 jumps Eating: 1 1/2 wholemeal breadrolls with spread, salad, cucumber and sunflower seeds1/2 roll with banana1 pretzelPasta with field salad, 1/2 tomato, 3/4 paprika, mushrooms, 1/2 onion, 4 soup spoons balsamico vinegar, 1 spoon olive oil, sunflower seeds and pine nuts. 1 alcohol free beer Sunday 14/1/2007 Jogging: 41,55 min, 292 kcal burnt 10 DB Shoulder Presses20 DB Rows20 DB Lunges20 DB Side Bends45 DB Crunches20 normals "Ass-Ups"20 "Ass-Ups" with on one leg (is there a real name for that exercise???)15 DB Flies15 DB Curls15 DB Floor Presses40 hulas (115 kcal) Eating: 2 slices of bread with spread and sunflower seeds 1 portion French fries with Ajvar1/2 portion mushrooms with Oil1/2 portion rice with vegetable1 salad1 alcohol free beer1 coffee with sugar and soy milk (we've been to a croatian restaurant - it was daddy's birthday... ) EDIT: should I better write down the time of day when I eat something? Edited May 21, 2007 by Flare Link to comment Share on other sites More sharing options...
lelle Posted January 18, 2007 Share Posted January 18, 2007 woahhh, very nice! keep it up you did bench presses? didn't know you own a weight bench! Link to comment Share on other sites More sharing options...
Flare Posted January 18, 2007 Author Share Posted January 18, 2007 No... I just found out today that this exercise is called DB Floor Press. I first only found the description of the Bench Presses and thought 'Oh that's similar to that exercise I do every day!' I have to change it... *g* Link to comment Share on other sites More sharing options...
lelle Posted January 18, 2007 Share Posted January 18, 2007 Link to comment Share on other sites More sharing options...
Flare Posted January 22, 2007 Author Share Posted January 22, 2007 (edited) 2. Week Monday 15/1/2007 Jogging: 41,48 min, 292 kcalskipping rope: 60 jumps Eating: Cornflakes3 slices of bread with spread and sunflower seeds Rest of the pasta from Saturday1 stem cabbage Tuesday 16/1/2007 4x15 Weighted Crunches2x20 Floor Presses2x20 DB Flies2x20 "Ass-Ups" with one leg2x20 DB Squats2x10 Shoulder Presses2x10 DB Rows2x20 DB Lunges2x40 Hulas15 DB Curls40 Side Bends (147 kcal burnt) Swimming: 2x10 minutes, 2x50 underwater cycling, 3x10 leg liftings and droppings Eating: 1 apple1/2 ananas2 small bowls of rice, paprika, maize, mushrooms3 slices of bread with spread, salad, cucumber, tomato and sunflower seeds again 3 cookies Wednesday 17/1/2007 Jogging: 55,28 minutes with speed changes, 399 kcal burntskipping rope: 60 jumps Eating: Cornflakes2 slices of bread with spread and sunflower seeds1/3 cucumber2 carrots2 apples1/2 ananasMeal: potatos, zucchini, lentils and tomato sauce Thursday 18/1/2007 swimming: 10 minutes, 10 leg liftings and droppings, stretching, 40x rowing against strong currentIt was more wellness than training this time. 60 Weightes Crunches2x20 DB Flies2x20 DB Floor Presses2x20 Reverse Flies20 DB Lunges20 DB Squats40 Side Bends2x15 DB Shoulder Presses2x15 DB Rows15 DB Curls Eating:10.30 am: am Cornflakes1.00 pm: 2 slices of bread with spread and sunflower seeds1.45 pm: 1 banana4.00 pm: 1 baguette roll with chili sauce5.00 pm: 2 carrots7.00 pm: yesterday's rest10.30 pm: nuts Friday 19/1/2007 no sport 'cause of preparing the full-working-day on saturday Eating:9.30 am: 1 banana1.00 pm: cornflakes and 1 slice of bread with spread4.45 pm: a small portion pasta with lentils, kidney beans, sunflower seed and chili sauce7.30 pm: another small portion pasta Saturday 20/1/2007 No sport 'cause of working 4 slices of bread with spread1 stem cabbage potato salad with green beans, maize, kidney beans, carrots, celery, viengar and 2 soup spoons olive oil.0,25 l alcohol free sparkling wine Sunday 21/1/2007 2x20 DB Squats4x15 Weighted Crunches2x20 DB Flies2x20 DB Floor Presses2x15 DB Shoulder Presses2x20 Side Bends2x20 DB Rows2x20 DB Lunges2x15 DB Curls40 Hulas Eating: 5.00 pm: 2 slices of bread with spread7.00 pm: 1 big potato, sauerkraut, 1/2 sesame tofu and 1 soy-choco-ice for dessert I think, I can heighten weight soon. But the Curls and Shoulder Presses are still very hard for me! Edited May 21, 2007 by Flare Link to comment Share on other sites More sharing options...
lelle Posted January 22, 2007 Share Posted January 22, 2007 awesome! great work - I'm sure you'll make good progress Link to comment Share on other sites More sharing options...
Flare Posted January 29, 2007 Author Share Posted January 29, 2007 3. week Monday 22/1/2007 Running: 51,45 Min, 368 kcal Eating: 1.00 pm: Cornflakes3.30 pm: 2 slices of bread with spread and sunflower seeds, 2 carrots, 1/3 cucumber6.45 pm: 2 big potatos, 1/2 sesame tofu, 3 small sausages, sauerkraut Tuesday 23/1/2007 heighten the weight to 6 kg Weighted Crunshes 6x15x4DB Floor Press 6x20x2DB Fly 6x15x2Ass Ups 20x2Reverse Fly 3x10x2DB Squat 6x20x2DB Row 6x30x2Side Bend 6x40x2Hulas 40x2DB Shoulder Press 6x10x2DB Lunge 6x20x2DB Curls 6x10x2 Eating: 10.00 am: 1 banana11.45 am: Cornflakes1.30 pm: 1 slice of bread with spread3.10 pm: 1 slice of bread with spread5.10 pm: 1 slice of bread with spread and one yogurt, 3 tangerines9.00 pm: 1/2 pizza with lots auf vegetables and a little bit soy cheese, 4 small pizza rolls Wednesday 24/1/2007 swimming: 10 minutes swimming10 leg liftings and droppings 50 underwater cycling15 minutes swimming10 leg liftings and droppings 50 underwater cycling Eating: 11.00 am: 1 banana, 1 coffee with milk and sugar12.45 pm: cornflakes3.30 pm: 2 slices of bread with spread, cucumber, salad and seeds1/3 cucumber7.15 pm 1/2 pizza10.30 pm: some nuts Thursday 25/1/2007 running: 1:06, 437 kcal Weighted Crunshes 6x15x4DB Floor Press 6x20x2DB Fly 6x15x2Ass Ups 20x2Reverse Fly 3x10x2DB Squat 6x20x2DB Row 6x30x3Side Bend 6x40x2Hulas 40x2DB Shoulder Press 6x10x3DB Lunge 6x20x2DB Curls 6x10x2 (158 kcal) Eating: 1 coffee with milk and sugar12.30 pm: cornflakes3.45 pm: 2 slices of bread, 1 stem cabbage7.00 pm: wheat with mushrooms, zucchini, tomato, corn, paprika, olives, chili sauce10.00 pm: coffee, 1/3 cucumber. 2 carrots Friday 26/1/2007 No Sport 'cause of work and works outing (we went bowling). 9.30 am: 1 banana1.00 pm: 3 slices of bread with spread5.00 pm: 1 banana, 6 almond biscuits7.00 pm: Antipasti, 1 salad 11.00 pm: 1 apple Saturday 27/1/2007 running: 1:08 (403 kcal) Weighted Crunshes 6x15x4DB Floor Press 6x20x3DB Fly 6x15x2Ass Ups 20x2Reverse Fly 3x10x2DB Squat 6x20x3DB Row 6x30x3Side Bend 6x40x2Hulas 40x2DB Shoulder Press 6x10x3DB Lunge 6x20x2DB Curls 6x10x2 => HEADACHE!!! 11.30 am: yogurt4.00 pm: 2 portions of the thursday meal9.00 pm: 3 slices of bread with spread and cucumber, tomato, salad and seeds5.00 am: 3 crispbread with spread Sunday 28/1/2007 Off Day 2.30 pm: cornflakes5.30 pm: some nuts, marzipan7.30 pm: 2 portions pasta with arrabiata sauce10.00 pm: some nuts, 1 carrot Link to comment Share on other sites More sharing options...
veganmomma Posted January 30, 2007 Share Posted January 30, 2007 Flare, I think an "Ass-Up" is called a "pelvic tilt." Link to comment Share on other sites More sharing options...
markc7 Posted January 30, 2007 Share Posted January 30, 2007 I prefer the term ass-up. Great workouts and eating Flare. Keep it up! Link to comment Share on other sites More sharing options...
Flare Posted February 6, 2007 Author Share Posted February 6, 2007 (edited) 4. week It was a bad sports week, 'cause I had a lot to prepare for work. Stressful week. Monday 29/01/2007 Weighted Crunches: 5x15x4DB Floor Press: 6x20x3DB Fly: 6x15x3DB Squat: 6x20x3 DB Shoulder Press: 6x13x3DB Lunges: 6x20x3DB Row: 6x40x3 (20 p.side)DB Side Bend: 6x40x3 (20 p.side)Hulas 40x3Weighted Crunches again: 6x30x110 pushups on knees Eating: 11:00 am: 1 banana1:00 pm: 3 slices of bread with spread, salad, cucumber and sunflower seeds4:20 pm: portion pasta with arrabiata sauce9:00 pm: pasta with ketchup10:30 pm: 2 slices of bread with spread, 1 slice with margarine Tuesday 30/1/2007 no sports Eating: 11:00 am: cornflakes12:30 pm: rice with vegetables (cabbage, leek, tomato, paprika, carrots) and japanese Teriyaki-sauce5:30 pm: rest of the rice6:30 pm: 2 slices of bread with spread9:00 pm: 2 carrots, 8 marzipan-potatoes Wednesday, 31/1/2007 Running: 1:11 h (486 kcal) Eating: 11:00 am: cornflakes1:00 pm: potato cleavage (??? dunno the right word) with herbage soy yogurt6:00 pm: 2 slices of bread with spread Thursday 1/ 2/2007 9:00 am: 1 pretzel12:30 pm: „hanf-spacebar“ snack3:00 pm: 2 slices of bread with spread and salad7:00 pm: cauliflower, carrots and grain mix8:30 pm: see above Friday 2/2/2007 1:00 pm: cornflakes3:00 pm: 2 slices of bread with spread and flaxseeds5:00 pm: 1 slice of bread again7:00 pm: a small plate of fries with ketchup 11:00 pm: bread chips (hate birthdays) and an alcohol free beer Saturday 3/2/2007 Weighted Sit-Ups: 6x15x4DB Floor Press: 6x20x3DB Fly: 6x15x3DB Squats: 6x20x3Reverse Fly: 3x10x2DB Shoulder Press: 6x13x3DB Row: 6x40x3DB Curl:6x10x3Hulas: 40x3DB Lunge: 6x20x3„Ass Ups“ normal: 10x2„Ass Ups“ with one leg: 20x2DB Side Bend: 6x40x3 Eating: 1 cacao1:15 pm: 2 slices of bread with spread and flaxseeds2:00 pm: 1 apple5:00 pm: „gyros“ with onions and paprika, tomato-wheat and herbage soy yogurt8:30 pm: rest Sunday 4/2/2007 Running: 48 min - with more speed and two sprintsmaximum heart rate measurement: 203 (361 kcal) really was exhausted after that... Eating: 5:00 pm: 1 banana (do not wonder, i didn't get up until 2:00 pm)7:00 pm: mexico-tofu-sticks, green beans, potatos with a little margarine and salt½ bar of marzipan chocolate1 alcoholfree beer11:00 pm: some nuts Edited May 21, 2007 by Flare Link to comment Share on other sites More sharing options...
FormicaLinoleum Posted February 7, 2007 Share Posted February 7, 2007 I have gotta say that squatting and/or deadlifting has really tightened up my butt. I can't tell which one it was because I have been doing both. I know you can't go to a gym, but perhaps you can squat with dumbbells and/or bands? Link to comment Share on other sites More sharing options...
Flare Posted February 19, 2007 Author Share Posted February 19, 2007 Monday 5/2/2007 Running: 1:23 h 12:15 pm: cornflakes5:00 pm: rice with paprika, mushrooms, tofu, green beans, carrots, cions, maize and japanes miso sauce 11:00 pm: 2 slices of bread with spread, salad, cucumber, flaxseeds and sunflower seeds. 1 soupspoon Chocoreale for dessert Tuesday 6/2/2007 9:30 am: 1 banana10:30 am: 1 apple12:00 am: 3 slices of bread with spread, cucumber, salad and sunflowerseeds4:00 pm: rice with veggies soy sauce and chili sauce6:45 pm: rice with veggies soy sauce and chili sauce10:25 pm: cornflakes and some nuts DB Squats: 6x20x3Weighted Sit-Ups: 6x15x4 / 7x30x1DB Flies: 6x15x4DB Floor Press: 6x20x3 / 7x20x1DB Shoulder Press: 6x13x3 / 7x10x1DB Lunge: 6x20x3DB Row: 6x40x3DB Curls: 6x10x3DB Side Bends: 6x40x3 / 7x30x1Hulas: 40x3Push Ups on knees: 10 Wednesday 7/2/2007 11:00 am: 1 slice of bread with spread12:30 pm: Gyros with salad and soy yogurt1:15 pm: 1 apple3:00 pm: 1 slice of bread with spread5:00 pm: 2 slices of bread with spread8:15 pm: rice with veggies Thursday 8/2/2007 11:00 am: 2 slices of bread12:45 pm: 1 banana5:00 pm: 1 slice of bread9:30 pm: 1 salad with vinegar and oil and bread, an alcohol free beer Friday 9/2/2007 2 slices of bread1 cheeseburger3 soup plates veggie soup with breadcornflakes some cookies had 3 university days - so no time for sports Saturday 10/2/2007 Running: 1:30 h 12:00 am: 5 mini tofu sausages, 1 1/2 rolls with spread and salad, 1/2 roll with sugar beet molasses 6:30 pm: 2 soup plates with veggie soup and 2 slices of bread with margarine 7:30 pm: 1 apple10:00 pm: some cookies Sunday 11/2/2007 DB Squats: 6x20x3Weighted Sit-Ups: 6x15x6 DB Flies: 6x15x3DB Floor Press: 6x20x3 DB Shoulder Press: 6x13x3 DB Lunge: 6x20x3DB Row: 6x40x3DB Curls: 6x10x3DB Side Bends: 6x40x3 Hulas: 40x3DB Reverse Flies: 3x10x2Push Ups on knees: 10 3:00 pm: 3 slices of bread with spread, cornflakes5:30 pm: some pieces choco banana, 2 apples7:00 pm: 2 ramson-tofu-ääääähm...... with potatoes and red cabbage11:00 pm: some nuts Link to comment Share on other sites More sharing options...
Flare Posted February 19, 2007 Author Share Posted February 19, 2007 Monday 12/2/2007 12:00 am: 1 slice of bread with spread, cornflakes4:00 pm: wholemeal pasta with paprika, tomato, onions, zucchini 6:30 pm: stick bread8:00 pm stick bread with spread, marinaded aggplant, popcorn Tuesday 13/2/2007 Running: 1:32 h 10:00 am: 1 banana11:30 am: cornflakes1:00 pm: 3 slices of bread with spread, sunflower seeds, flaxseeds ans sesame rest of pasta Wednesday 14/2/2007 11:00 am: 2 slices of bread with spread1:00 pm: cornflakes3:00 pm: 1 paprika, 1 stem cabbage5:00 pm: gnocchi with mushrooms7:00 pm: rest10:45 pm: 3 slices of bread with spread, flaxseeds and sesame Thursday 15/2/2007 DB Squats: 6x20x1 / 6x14x1 ----> strain in the right thighweightes sit ups: 6x15x4DB Floor Press: 6x20x3DB FLy: 6x15x3Ass-Ups normal: 20 Ass-Ups with one leg: 20DB Row: 6x40x2DB Straight Leg Deadlift: 6x10x3DB Side Bend: 6x40x2DB Curl: 6x10x2 Cornflakes2 slices of bread with spread, sunflower seeds, flaxseeds and sesame2 bananasgnocchi with mushrooms1 yogurt1 applechinese rice snack Friday 16/2/2007 DB Shoulder Press: 6x15x1 / 6x10x1 10:00 am: 1 apple12:20 pm: cornflakes12:50 pm: 2 slices of bread6:00 pm: rice with paprika, 1 banana9:00 pm: rest, 1 banana11:20 pm: 1/3 cucumber, chinese rice snack Saturday 17/2/2007 Running: 1:01 h (20 min slowly, 20 min with speed intervals, 20 min slowly) 11:00 am: cornflakes1:00 pm: 1 slice of bread with spread6:30 pm: chips.... 7:30 pm: chinese veggies with marinaded tofu and rice11:00 pm: one bar of choci Sunday 18/2/2007 DB Squats: 6x20x2 Weighted Sit-Ups: 6x20x4DB Flies: 6x20x4 DB Floor Press: 6x25x3 DB Shoulder Press: 6x15x3 DB Straight Leg Deadlift: 6x15x2DB Lunge: 6x20x1 DB Row: 6x60x3 DB Curls: 6x10x3 DB Side Bends: 6x60x DB Deadlift: 6x20x1 --------> HELL!!! 3:30 pm: rice with chinese veggies and marinaded tofu5:30 pm: rest, 1 caramel pudding9:35 pm: baguette slices with tomato or olives and melted barm11:00 pm: some nuts and one bar of choci Link to comment Share on other sites More sharing options...
Flare Posted February 19, 2007 Author Share Posted February 19, 2007 OMG I can hardly walk. My ass...my thighs.... PAIN Link to comment Share on other sites More sharing options...
lelle Posted February 19, 2007 Share Posted February 19, 2007 hahaha Link to comment Share on other sites More sharing options...
Flare Posted February 27, 2007 Author Share Posted February 27, 2007 7. week 19/2/2007 - 25/2/2007 NO SPORT f*** final report for collegef*** workf*** tumor of my rabbitf*** abdominal influenza and today I've got my tattoo complete, so I'm forced to pause again. *hmpf* Link to comment Share on other sites More sharing options...
lelle Posted February 28, 2007 Share Posted February 28, 2007 things will get better, soon Link to comment Share on other sites More sharing options...
Flare Posted March 14, 2007 Author Share Posted March 14, 2007 9. week 4/3/2007 - 11/3/2007(after 2 non-sport weeks) Sunday 4/3/2007 DB Shoulder Press: 6x15x3DB Concentration Curl: 6x20x2 (10 p.side)DB Row: 6x40x2DB Straight Leg Deadlift: 6x15x2 / 6x20x1DB Side Bend: 6x40x2Weighted Situps: 6x20x2DB Floor Press: 6x25x2 1 BananaCornflakesSpicy paprika & stem cabbage with wheat3 slices of yeast braid (??????????????????? *lol* can anybody tell me the real name?) with margarine Monday 5/3/2007 2 slices of yeast braid1 bananarolled spelt rissoles with veggies, mexico-sauce, hummus (like Falafel)nuts Tuesday 6/3/2007 cornflakes2 slices yeast braid with margarine and marmelade3/4 melon, 1 kiwi, 1 bananarolled spelt rissoles......................... DB Shoulder Press: 6x15x3 / 7x12x1DB Floor Press: 6x25x2 / 7x25x1Weighted Situps: 6x20x3 / 7x30x1DB Straight Leg Deadlift: 6x15x3 / 7x20x1DB Side Bend: 6x50x2 / 7x40x1DB Row: 6x40x2 / 7x60x1DB Lunge: 6x20x1DB Deadlift: 6x20x1DB Squat: 7x15x1 Wednesday 7/3/2007 cornflakes2 slices of bread with spread and seeds1 banana-soy milk-flaxseeds-shake1 paprika1 stem cabbage2 plates pasta with corn, kidney beans, zucchinisome pretzel sticks Thursday 8/3/2007 2 slices of bread with spread and flaxseeds2 bananas1 applefried potatoes with Ajvar1 1/2 plates rest of yesterday1 choco puddingsome pretzel sticks Friday 9/3/2007 DB Lunge: 7x20x1 / 7x14/1DB Shoulder Press: 7x12x2Weighted Situp: 7x25x2DB Floor Press: 7x20x2DB Deadlift: 7x20x1 / 7x15x1DB Straight Leg Deadlift: 7x15x1DB Row: 7x40x2DB Side Bend: 7x40x2 1 bananacornflakes, 1 slice of bread with spread2 baguette rolls with gherkins, onions and ketchup (Hot Dog without sausage)1 carrotmashed potatoes with chard and lenses1 pudding1 carrot1 cacaosome pretzel sticks Saturday 10/3/2007 2 slices of bread with spread, 1 bananacornflakessome cookies, 1 bar chocolate2 plates mushed potatoes...........some pretzel sticks and nuts Sunday 11/3/2007 DB Shoulder Press: 7x13x3Weighted Situps: 7x25x3DB Floor Press: 7x20x3DB Flies: 7x10x2DB Deadlift: 7x20x2DB Straight Leg Deadlift: 7x15x3DB Row: 7x40x3DB Side Bend: 7x40x3DB Lunge: 7x20x1 / 7x15x1Push Ups on knees: 10 1 banana-flaxseed-soy milk-shake 2 slices of bread with spread1 banana1 apple1 tangerinesoy cevapcici + potatoes with margarine and salt + green beans2 glasses of alcoholfree sparkling winesome pretzel sticks Link to comment Share on other sites More sharing options...
lelle Posted March 15, 2007 Share Posted March 15, 2007 unsichtbare frau, du hast keinen namen. keiner kann dich sehn' doch ich weiss du bist da. Link to comment Share on other sites More sharing options...
Flare Posted April 3, 2007 Author Share Posted April 3, 2007 (edited) Well... it's been a while I wrote something here. It's not that I didn't do any sports in that time, but I had some very stressful weeks that I were so unmotivated to write here. I procrastinated it again and again anSd the days went by and by...So I'll append the sport days of the last weeks and then I'll go on with a daily report. 10. week Monday 12/3/2007 Running: 1 h Tuesday 13/3/2007 DB Lunge: 7kgx20x2Weighted Crunches: 7x25x2DB Floor Press: 7x20x2DB Shoulder Press: 7x13x2DB Deadlift: 7x20x2DB Straight Leg Deadlift: 7x20x2DB Row: 7x40x2DB Squat: 7x20x2DB Side Bend: 7x50x2Hulas: 40x2DB Curl: 7x5 p. side Wednesday 14/3/2007 Running: 1:13 h rope skipping: 60 quick jumps, 50 douple jumps, 20 running Saturday: 17/3/2007 Running: the same route about 4,8 km 2 timesfirst one: 33.32 minsecond one: 38.38 mintotal: about 1:12 h(with adverse winds) Sunday 18/3/2007 DB Lunge: 7kgx20x2Weighted Crunches: 7x25x3DB Floor Press: 7x20x3DB Shoulder Press: 7x15x3DB Deadlift: 7x20x2DB Straight Leg Deadlift: 7x15x3DB Row: 7x40x3DB Squat: 7x20x2DB Side Bend: 7x40x3Hulas: 40x3DB Curl: 3x25x3Push up on knees: 15 11. week Monday 19/3/2007 Running: 1:20 h rope skipping: 60 quick jumps, 20 running (to drafty) Wednesday 21/3/2007 got a strain in the left thights while doing the Deadlifts Weighted Crunches: 7x25x2DB Floor Press: 7x20x2DB Fly: 7x10x2DB Shoulder Press: 7x13x2DB Deadlift: 7x20x2DB Straight Leg Deadlift: 7x15x2DB Row: 7x40x2DB Side Bend: 7x40x2Hulas: 50x2Balet Plié with 7 kg on the thights: 25Push up on knees: 15some air boxing combis Saturday 24/3/2007 Running: 1:45 h 12. week terrible eating 'cause Easter holiday program in the youth club.... Monday 26/3/2007 Running: 1:51 h (personal record) got my state-approve for my study in the afternoon! So bye bye college! Tuesday 27/3/2007 Weighted Crunches: 7kgx20x2DB Floor Press: 7x20x2Db Fly: 7x10x2DB Shoulder Press: 7x13x2DB Deadlift: 7x20x2DB Straight Leg Deadlift: 7x15x2DB Row: 7x40x2DB Squat: 7x20x2DB Side Bend: 7x40x2Hulas: 40x2DB Curl: 3x25x1Push up on knees: 15x2DB Lunge: 7x14x1 (stopped it 'cause knee creaking.... ) Wednesday 28/3/2007 Running: 1:13 hwith some tempo changes and one sprint 13. week Monday 2/4/2007 Running: 1:48 hPush Ups on knees: 15 Eating: cornflakesbanana-kiwi-flaxseed-syo milk-shake8 mini spring rolls with rice and soy sauce1 rice cake Edited May 21, 2007 by Flare Link to comment Share on other sites More sharing options...
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