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Kim's Contest 2007 Log


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Tuesday 3/4/2007

 

DB Shoulder Press: 7x14x2

Weighted Crunches: 7x25x2

DB Floor Press: 7x25x2

DB Squat: 7x20x2

DB Row: 7x40x2

DB Straight Leg Deadlift: 7x15x2

DB Deadlift: 7x20x2

DB Side Bend: 7x50x2

Hulas: 40x2

Push ups on knees: 15x2

Power Situps: 20x2

 

 

Eating:

cornflakes

6 mini spring rolls with rice and soy sauce

2 rice cakes

1 cocos chocolate bar

1 coffee with milk and sugar

3 carrots

1 apple + 2 plums

 

 

 

 

Wednesday 4/4/2007

 

 

Runnning: 2:00 h

 

new record, crack the 2 hour-mark!

 

 

Eating:

 

cornflakes

1 falafel

3 scoops of ice cream

3 carrots, 1/2 cucumber

a small portion spaghetti with tomato sauce

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lelle

 

 

 

Saturday 7/4/2007

 

Running: 1:02 h

 

with the best view: the adriatic sea <3

 

 

Rope skipping: 50 double jumps, 50 quick jumps, 20 running

 

 

Go for a walk 2 1/2 h, 1 1/2 uphill!

 

 

 

Sunday 8/4/2007

 

Go for a walk: 5 h (22 km)

 

 

 

Thursday 12/4/2007

 

DB Squats: 7x20x2

DB Deadlift: 7x20x2

Weighted Crunches: 7x25x1

DB Floor Press: 7x20x1

DB Straight Leg Deadlift: 7x15x1

 

Eating:

Cornflakes

China-Veggie-Rice

1/2 stem cabbage, 1/2 cucumber, 2 carrots

Strawberries with soy yoghurt

grapes

nuts

 

 

 

Friday 13/4/2007

 

Aching Muscles!!!

 

DB Shoulder Press: 7x15x3

Weighted Crunches: 7x20x3

DB Floor Press: 7x20x3

DB Row: 7x40x3

DB Straight Leg Deadlift: 7x15x3

DB Side Bend: 7x40x3

DB Fly: 7x10x3

Push Ups on knees: 15x3

 

thights massage

 

 

Eating:

2 Bananas

Veggie-Risotto

1/2 Stem Cabbage, 1/2 cucumber, 2 carrots

Banana-Flaxseed-Strawberry-Soymilk-Shake

nuts

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14/4/2007

 

Running: 1:10 h

 

Hell tour:

- my friend who came with me was so much faster than me, that I was out of breath after 10 minutes

- it was afternoon (I hate running in the afternoon)

- it was warm

- i had a fight with my new drinking waistbelt - I gave up... I already hate it

 

Eating: Wellnessflakes, 2 apples, 1 banana, BBQ (2 corncobs with oil, 2 tofu...things *lol*, 4 veggie spits (paprika, onion, mushroom, zucchini, fennel), 3 slices of ciabatta with herb butter, 1 alcoholfree beer, a glas of alcoholfree sparkling wine.

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wow 2:26h running. it must have been a half marathon ! nice

 

No, I run very slow....

 

 

 

Tuesday 17.4.2007

 

Eating:

 

Cornflakes

1 banana

1 apple

potatoes with sauerkraut and peas with oil

 

DB Shoulder Press: 7x15kgx3

Weighted Situps: 7x25x3

DB Floor Press: 7x25x3

DB Row: 7x40x3

DB Side Bend: 7x40x3

DB Straight Leg Deadlift: 7x15x3

DB Fly: 7x15x1

Push Ups on knees: 15x2

DB Hammercurls: 5x20x1 / 6x12x2

Hulas: 40x2

 

 

salad with onions, tomato, pine nuts and a mustard-oil-vinegar-dressing

a breadroll with almond mush (I just had to taste it but it was ing) and agave sirup

 

 

 

Wednesday 18.4.2007

 

Running: 1:04 h

 

10 minutes slow running (warm up) the rest in a faster pace than usual but still comfortable:

average pulse: 174

 

Eating:

cornflakes

1 banana

1 milk coffee with sugar

1 stem cabbage, 1 paprika, 1/3 cucumber

1 hemp space bar

wholemeal spaghetti with zucchini, tomato, onion, sesame, garlic and linseed oil

salad with onions, tomato, pine nuts and a mustard-oil-vinegar-dressing

maybe some nuts later

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Great job on the running, especially the 2:26! Keep it up!

 

Thanx! I will!!!

 

 

 

Sunday 22/4/2007

 

bad mood, less time (soccer match in Hanover ):

 

DB Shoulder Press: 7x12x1 , 7x10x1

Weighted Crunches: 7x25x2

DB Floor Press: 7x20x2

DB Row: 7x40x2

DB Deadlift: 7x20x1 , 7x15x1

DB Straight Leg DL: 7x15x2

DB Side Bend: 7x50x2

DB Hammercurl: 6x7x2

Push Ups on knees: 20x1 no way to them a second time

 

 

Eating:

some nuts

granola

1 apple

1 banana

1 breadroll with tomato, cucumber, hot ajvar baked with soy cheese.

salad with tomato, onion, pullulated seeds and mustard-oil-vinegar-dressing

 

 

 

 

Today

 

Running: 1:51 h

 

slow endurance run

averige pulse: 168

 

Eating till now:

1 banana

wellnessflakes

salad

rice with chinese veggies and chinese soy fake steak

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Wednesday 25/4/07

 

DB Shoulder Press: 6kgx15x1 / 7kgx13x2

Weighted Crunches: 6x25x1 / 7x25x2

DB Floor Press: 6x25x1 / 7x25x1

DB Fly: 6x15x1 / 7x15x2

DB Row: 6x30 (p. side) x 1 / 7x25 (p.side)x 2

DB Straight Leg Deadlift: 6x20x1 / 7x15x2

DB Side Bend: 6x20 (p.side)x1 / 7x25 (p.side)x2

DB Deadlift: 6x20x1 / 7x15x1

DB Lunge: 6x15(p.side)x1 / 7x7 (p.side)x1

Weighted Step Ups: 6x15 (p.side) x1 / 7x15(p.s.)x1

Push Up on knees: 20

Lunges with leg behind me on couch: 6x6 (p.side)x1

 

 

Eating:

Cornflakes

1 carrot

1/3 cucumber

2 Kiwis

1 apple

1 protein-banana-flaxseed-soymilk-shake

potatoes + spinach

Brazil nuts

 

 

Thursday 26/4/07

 

Weighted Step Ups: 5kgx15 (p.side)x3

Hammer Curls: 5kgx10 (p.side)x3

plie squats: 5kgx20x3

Push Ups on knees: 20x2

Lunges with leg behind me on couch: 6x6 (p.side)x1

 

 

Eating:

Proteinshake

Wellnessflakes

1 stem cabbage

1 carrot

1 banana

potatoes + spinach + rice

Brazil nuts

1 bread roll with sirup

Brazil nuts

 

 

 

Friday 27/4/07

 

Running: 1:22 h

 

15 min slow endurance run

then relaxed endurance run

 

average pulse: 180

 

very bad!

I think it was already to warm and my legs were aching.

 

 

Eating till now:

1 protein-strawberry-milkshake

1 carrot

1 paprika

1 banana

savoy cabbage with a wheat-couscous-chickpea-corn-curry

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Monday 30/4/2007

 

Running: 3:00 h

average pulse: 163

 

 

Eating:

1 proteinshake

1 salad (green salad, tomato, onion with mustard-oil-vinegar-dressing)

1 stem cabbage

1/3 cucumber

1 1/2 plates of wheat-couscous-chickpea-corn-curry

some Brazil nuts

some Chips (while watching a DVD)

2 glasses of alcoholfree red wine

 

 

 

 

Tuesday 1/5/2007

 

just a little training after the long run yesterday

 

 

DB Shoulder Press: 6kg x 15 x 1 / 7kg x 12 x 1

Weighted Crunches: 6kg x 30 x 1 / 7kg x 30 x 1

DB Floor Press: 6kg x 25 x 1 / 7kg x 20 x 1

DB Fly: 6kg x 20 x 1 / 7kg x 15 x 1

DB Row: 6kg x 25 p. side x 1 / 7kg x 20 p.side x 1

DB Straight Leg Deadlift: 6kg x 15 x 1 / 7kg x 20 x 1

Hammercurls: 5 kg x 10 p. side x 1 / 6 kg x 6 x 1 (biceps is still hell)

"Crunshes" on the side: 4 p. side x 4

DB Side Bend: 6kg x 30 p.side x 1 / 7kg x 25 p. side x 1

Push Ups on knees: 20 x 2

 

 

Eating:

 

1 proteinshake

granola

BBQ with some Tofu, some Veggiespits (zucchini, paprika, mushrooms onions), and two corn cobs

1 alcoholfree beer

some Brazil nuts and 1 rice cake.

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Wednesday 2/5/2007

 

 

Did a Fartlek (speed play) yesterday: 1:05 h

 

- 11 minutes slow run

- relaxed run to the asparagus fields

- 300 m quick run - shoulders back, chest forward - passing the seasonal workers

- relaxed run (asphaltic street, sandy field path)

- relaxed 50m sprint

- 10 minutes slow run

- rooty forest track - 3 minutes quick run (with a deer crossig the path)

- 5 minutes slow run

- rest relaxed run

 

 

average pulse: 177

 

 

Eating:

proteinshake with granola

2 bananas

1 apple

1 pear

some Brazil nuts

3 veggie spits (rest from yesterday)

some mushrooms

some potato wedges

1 cacao

 

 

 

 

By the way: I'm so happy. I've been at my Daddys home the last 2 days and used his scales. It was the first time for years I have not more than 60 kg. On Tuesday I had 59,5 kg, yesterday 59 kg. That are about 3 kg in 5 month. Not very much, but when I have a look at the photos of my worst times I'm happy!

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Today:

warm up:

2 1/2 minutes walking in place

2 1/2 minutes plie squats

 

Leg extensions: 15x3 with 2kg-food-weights

Weighted Lunges: 3kgx10x3

Weightes Step Ups: 3kgx15 p.side x3

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

Leg Curls: 15 x 3 with 2kg-food-weights

 

some belly exercises like Weighted Crunches, Side Crunches - dindn't really count them.

 

Also made a 1 1/2 bike journey in the evening along my running route and made some photos of that.

 

Eating:

1 proteinshake with 2 kiwis and some oatflakes and flaxseeds in it

1 banana

1 plate with potato wedges and chili sauce

some Brazil nuts

 

Gonna eat a salad now and maybe preserve-pineapple for dessert (I have it in my fridge for months now...

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"Drama-Run" today: 1:33 h

 

 

15 min. slow run

35 min. relaxed run - absolute exhausted

12 min. slow run - got pyrosis, muscle failure in my legs

3 min. walking

10 minutes slow run - muscle failure again, no way to go on

rest just quick walking

 

It was maybe too much after the special leg workout yesterday...

 

average pulse: 164

 

 

push ups o. knees: 20

 

 

 

Eating till now:

granola with banana and kiwi-protein-shake

1 plate of rice with sugar peas, paprika, carrots, soy sauce, tofu, chinese cabbage, scions and some chinese herbs. Got a bit oily of the tofu marinade

 

Gonna eat a salad now.

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It means you did the leg workout right!! You shouldn't be able to move at all

 

I really like your avatar, it makes me smile every time I see it

 

Thanx

 

It's difficult for me to reconcile these leg exercises with running, 'cause after running I have heavy legs that I can hardly bring myself to do the exercises and after these exercises my legs are to heavy for running. It's a drama!

 

 

Sunday 6/5/2007

 

just upper body this day:

 

DB Shoulder Press: 7kgx14x2

Weighted Crunches: 7x25x2

DB Floor Press: 7x25x2

DB Row: 7x20 p.s. x2

DB Straight Leg DL: 7x15x2

DB Side Bend: 7x25 p.s.x2

Hammer Curls: 6x5 p.s.x2

Push Ups: 5

 

 

But all effect was quite lapsed in that I moment I entered the flat where we had the meeting of our animal rights group and saw the all the muffins, the apple pie with soy cream and the potato salad......... hmmmmmm

 

 

 

 

Today

 

an anxiety-run of 3:11 h

 

- average pulse: 167

- intake: 1/2 banana before running, while running 0,5l isotonic drink + 1 power gel

- 3 rainshowers, but I enjoyed them

- partial macerated floor - very exhausting

- very windy

- all the time it was scrunching next to me or above me. It was scaring!!!

- all the time lots of limbs and tons of pinecones fell down next, behind or in front of me. It's a wonder that they didn't hit me!!!

- after 2 1/2 hours some aches in my lower leg/ tibia

 

 

 

I just found my favorite smilie by the way *lol*

 

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good work

 

 

Thanx!

 

 

Leg-Day today!

 

First Eating:

 

- granola

- wholemeal pasta with arrabiata-soy-bolognese-sauce and zucchini

- 1 apple, 1 pear

- some Brazil Nuts

 

 

 

5 minutes walking in place

5 minutes plie squats

 

streching

 

 

3 x superset 1:

 

Leg Extensions on a chair: 2 kg weight p. foot x 15

Weighted Lunges: 3 kg x 15 p. side

 

 

3 x superset 2:

 

Leg Curls: 2 kg weight p. foot x 15

Single Leg Split Squats: 3 kg x 15 p. side

 

 

2 x superset 3:

 

Weighted Step Ups: 3 kg x 15 p. side

Pop Squats: 15

 

 

Weighted Crunches: 25 x 2

Push Ups: 6

 

intensive streching

 

1 kiwi-protein-shake

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Eating:

 

- 1 banana

- Brazil nuts

- little pasta with soy bolognese sauce and zucchini

- salad with 1/3 cucumber and 3 cherry tomatoes + 2 spoons oil and 1 spoon vinegar

- 1/2 cup of coffe and a half cup of soy milk with three spoons of brown sugar.

Then went out for eating in an Italian restaurant with my granny

- 1 bruschetta

- 1 plate with antipasti (zucchini, eggplant, mushrooms, olives, salad leaves, paprika, artichoke)

- a little rest of my grannys pasta with tomato, onion, garlic, olives

 

 

I tried fitday.com the first time today to check my calories intake for a week. The problem is that it shows me stupid quantities for example for sunflower seeds.

The other problem today was, that this program doesn't know Italian food. I haven't found Bruschetta, I haven't found Antipasti, I haven't found Ciabatta bread. I tried to add every single thing, but I thing, some declarations might be wrong. And I don't know how much oil was used for the Antipasti.

 

Excepting these fact I got:

 

kcal: 1749 http://www.cheesebuerger.de/images/smilie/konfus/n035.gif http://www.cheesebuerger.de/images/smilie/konfus/k035.gif

fat: 77 g

carbs: 243 g

protein: 45 g

 

I guess that's very much...

 

 

 

 

Training:

 

5 minutes walking in place & boxing

 

 

3 x Superset 1:

 

DB Shoulder Press: 6 kg x 10

DB Side Bend: 6 kg x 20 p. side

 

 

3 x Superset 2:

 

DB Floor Press: 6 kg x 15

DB Row: 6 kg x 20 p. side

 

 

3 x Superset 3:

 

DB Straight Leg Deadlift: 6 kg x 15

Hammer Curls: 6 kg x 5

 

 

3 x Superset 4:

 

Weighted Step Ups: 3 kg x 15 each leg

Push Ups: 5

 

 

5 Minutes Box- and Kick-Combies

 

 

=> 50 minutes

=> 210 kcal

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relaxed-quick endurance run

 

length: 10,6 km

 

time: 1:14 h

 

 

lap 1: 4,8 km = 34:20 min

lap 2: 9,6 km= 1:08 h

 

+ 1 more km

 

average pulse: 173

 

pulse watch says: 506 kcal burnt

 

 

 

Eating:

 

1 banana

360 ml soymilk with

1 kiwi

20 g soy protein

100 g granola

1 apple

3 little carrots

1 paprika

1/3 cucumber

about 250 g pasta (mix of corn and whole wheat) with tomato, onion and 1 soupspoon olive oil.

8 Brazil Nuts

 

must be about:

 

kcal: 1498

fat: 54 g

carbs: 222 g

protein: 56 g

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5 minutes walking in place

5 minutes plie squats

 

streching

 

 

3 x superset 1:

 

Leg Extensions on a chair: 2 kg weight p. foot x 15

Weighted Lunges: 3 kg x 15 p. side

 

 

3 x superset 2:

 

Leg Curls on a chair: 2 kg weight p. foot x 15

Single Leg Split Squats: 3 kg x 15 p. side

 

 

3 x superset 3:

 

Weighted Step Ups: 3 kg x 15 p. side

Pop Squats: 15

 

 

Weighted Crunches: 5 kg x 25 x 2

Push Ups: 6

 

intensive streching

 

 

1:15 h

213 kcal lost

 

 

1 kiwi-protein-shake

1 banana

rice with tofu, leek and mushrooms and soysauce and bit soy-yogurt-mojo-sauce

green salad with cucumber, tomato, and a yogurt-mustard-vinegar-oil-dressing and seeds.

 

 

must be about:

 

kcal: 1325

fat: 69 g

carbs: 130 g

protein: 63 g

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Eating:

 

granola

1 banana

some Brazil nuts

1 soy steak with cauliflower and potatoes and a soy yogurt-mojo-sauce (I love my mom for bringing some mojo sauces from tenerife for me!!!)

salad with tomato, cucumber, seeds and a soy yogurt-oil-vinegar-mustard-dressing

a protein-cacao-shake after workout

 

 

 

Training:

 

 

4 x Superset 1:

 

DB Shoulder Press: 7 kg x 15

DB Side Bend: 7 kg x 20 p. side

 

 

4 x Superset 2:

 

DB Floor Press: 7 kg x 20

DB Row: 7 kg x 20 p. side

 

 

4 x Superset 3:

 

DB Straight Leg Deadlift: 7 kg x 20

Hammer Curls: 7 kg x 5

 

DB Triceps Extension: 7 kg x 15 x 3

Weighted Crunches: 7 kg x 30

 

 

 

 

Well....I have to explain one really really stupid thing....

I dunno when exactly was the moment I started counting wrong but I guess, nearly my whole trainingslog is wrong for month... I just forget that the pole and the screw-nuts of my dumbbells have their own weight... I just count the weight of the discs.... http://www.cheesebuerger.de/images/smilie/konfus/a080.gif http://www.cheesebuerger.de/images/smilie/konfus/a100.gif

Well...

I always had two more kilos than I wrote here (except the 3 kg at the leg sessions, 'cause this are different dumbells). I always wondered, why it's so hard for me.... http://www.cheesebuerger.de/images/smilie/frech/c050.gif

 

 

I don't want to change every log now. But in future my dates will be correct....

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Yesterday

 

Slow endurance run:

2:54:28 h

 

avarage pulse: 165

burnt kcal: 967

 

had a fight with my pulsewatch-belt 'cause it slipped down all the time. But it was nearly impssible to correct it 'cause I had my drining-belt too... That was the result:

 

http://img406.imageshack.us/img406/8199/dscn9980bx2.jpg

 

 

And I just recognized it after putting an oil-salt-peeling on my skin! Ouch!

 

By the way --- some examples for abs-exercises here? http://www.veganbodybuilding.com/phpBB2/images/smiles/eusa_whistle.gif I go on holiday in 3 weeks...

 

 

 

 

Eating yesterday:

granola

protein shake

1 banana

BBQ with lots of Tofu, corn cobs, bread and veggie spits

 

 

 

Today:

well... I still have to bring myself to do sports...

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