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Kim's Contest 2007 Log


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[quote="Flare

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

 

Damn girl, that looks painful - especially followed by an oil/salt peel

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Damn girl, that looks painful - especially followed by an oil/salt peel

 

I just felt scab on my back too... Drinking belts are instruments of torture!!!

 

 

 

 

Well... I tried my leg program on friday but I totally failed. I had a headache that evening (I usually never have headaches). I lied down a bit and then started with 5 minutes walking in place and 5 minutes plie squats and streching but my headache got worse again. So I got back on the couch again and felt asleep quickly.

 

Today (Saturday) I felt better.

 

 

5 minutes walking in place

5 minutes plie squats

 

intensive streching

 

 

4 x superset 1:

 

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

Weighted Lunges: 3 kg x 15 p. side

 

 

4 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

 

 

4 x superset 3:

 

Weighted Step Ups: 3 kg x 15 p. side

Pop Squats: 15

 

some exercises with foot-weights.

 

streching

 

 

 

Eating:

 

1 banana

1 apple

9 Brazil Nuts

proteine shake with kiwi and mango

apple strudel

sesame tofo with potatos and cooked stem cabbage

water melon for dinner.

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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.... 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....

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

 

That's not stupid! I don't know how much my "poles" are - I call them "bars" - I just record the weight as "bar+10lbs" or b+20 or something like that. As long as you keep track of what you're lifting then you know how much weight to increase.

 

Also, I used the FitDay program for last summer's contest - and it helped quite a bit in keeping track of calories, fat burned, etc. I don't think the protein/carb/fat measurements were very accurate though - especially from the food I added because I didn't write down all the micronutrients.

 

I think you should give yourself a pat on the back - you are working very hard!!! Keep up the good work! You are an inspiration to me!

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Thanx bunny!

 

 

 

Today I was a bit more motivated...

 

Eating:

 

1 banana

1 apple

granola

wheat with red pepper, chickpeas, zucchini, tomato

 

Workout:

 

 

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

Weighted Crunches: 7 kg x 20

 

 

4 x Superset 4:

 

Hammer Curls: 3 kg x 20 p. side

Triceps DB Kickback: 3 kg x 15 p. side

 

 

 

Side Crunches: 3 x 20 p side

20 minutes leg weights exercises

 

full time workout: 1:47 h

burnt kcal: 300

 

 

had a protein-kiwi-mango-sesame-banana-shake after it.

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Side Crunches: 3 x 20 p side

 

do we mean the same with "side crunches"?

 

I just layed down on the floor, had the hands on my neck and pulled the upper part of my body to the knees. I made 15 to the left side and 8 to the right, than I stopped exhausted.

 

you make 3x20x2 = 120 of these?

now I understand why I don't have abdominal muscles yet....

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Finally I got myself for sports today after 4 days of just hanging around...

 

I had a 1:08 h run on friday I didn't entered here + Crunches 2 x 20, Side Crunches 20 p. side x 2 + some leg weight exercises.

 

 

Today:

 

Eating:

wholemeal pasta with tomato, onion, kernels, zucchini and arugula (1 plate)

1 banana

5 Brazil nuts

 

 

Training:

 

5 minutes walking in place

5 minutes stepping in place

5 minutes plie squats

 

intensive streching

 

4 x superset 1:

 

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

Weighted Lunges: 3 kg x 15 p. side

 

 

4 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

 

 

4 x superset 3:

 

Weighted Step Ups: 3 kg x 15 p. side

Pop Squats: 15

 

intensive streching (it was good today, got my nose down on my knees! )

 

Crunches: 20 x 2

Side Crunches: 20 p. side x 2

 

 

Total time: 2:04 h

burnt kcal: 359

 

 

Eating:

salad with tomato, carrot, seeds and kernels

proteinshake with 1 kiwi and 1/2 pear

some grapes

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Eating:

 

granola

meal with soy cevapcici, soy yoghurt chili sauce, potatoes and a stem cabbage-mushroom-onion-tofu-mix

6 Brazil Nuts

1 carrot

 

 

 

Workout:

 

 

5 minutes air boxing

 

4 x Superset 1:

 

DB Shoulder Press: 7 kg x 15

DB Side Bend: 7 kg x 25 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 15

Weighted Crunches: 7 kg x 20

 

 

3 x Superset 4:

 

Hammer Curls: 7 kg x 5 p. side

Triceps DB Kickback: 7 kg x 15 p. side

 

streching

 

Total Time: 1:25 h

burnt kcal: 212

 

 

Proteinshake with 1 Kiwi, 1/2 pear, strawberries

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Running: 2:50 h

 

average pulse: 167

burnt kcal: 1079 (said my pulse watch)

 

 

Eating till now:

 

1 1/2 banana

veggie soup made of frozen veggies (carrots, cauliflower, broccoli) - mashed - with onion bread

a protein fruit smoothie with banana, pear, berry mix, some extra strawberries, apricot, mango, kiwis, sesame and ananas juice (had 2 glasses, then got sick. I still have two glasses in the fridge)

 

 

 

will get a salad later.

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Running: 1:30 h

 

15 min slow run

60 min relaxed -> fast endurance run

15 min slow run

 

kcal: 615

average pulse: http://www.veganbodybuilding.com/phpBB2/images/smiles/eusa_whistle.gif

 

Eating till now:

 

4 glasses fruit smoothie

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Ok, this day totally sucked.

Planned the leg routine for this day, started with walking in place and plie squats and did the first leg extensions.

But after the third Lunge I had aches in my left inner thight. http://www.cheesebuerger.de/images/smilie/boese/n018.gif

 

So I added 1 kg per DB and started a desultory training:

 

Leg Extensions: 2 kg p. f. x 15 x 4

Crunches: 20 x 3

Side Crunches: 20 p. s. x 2

 

DB Shoulder Press: 8 kg x 12 x 3

DB Side Bend: 8 kg x 25 p. s. x 3

DB Floor Press: 8 kg x 18 x 3

DB Row: 8 kg x 18 x 3

DB Straight Leg Deadlift: 8 kg x 15 x 3

DB Deadlift: 8 kg x 13 x 2

Weighted Crunches: 35

 

Tried something like log press with dumbbells: 8 kg p.DB x 10 x 2

 

 

Eating before training:

 

- granola

- maccaroni with tomato sauce (and red pepper, onions and a little piece margarine)

 

 

Eating after training:

 

4 glasses fruit-protein-smoothie

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Kimmi-girl, what's up with you???

 

Bad start in the morning: I broke the chest belt of my pulse watch...

 

Then I wanted to do a quick 10 k run. But no...

I had a good start but after 17 minutes I had to reduce the speed the first time 'cause I got sick and I had aches in the stomach, and later after 24 minutes again...

 

I did the 4,8 k lap in 31:50 min (last time: 24:20 ). 5 k in 33,19 min then.

But I didn't want to go on... I got fed up.

But I "met" a pheasant... they are very seldom here!

 

My head still looks like a tomato.

 

 

Well, I have to say goodbye now for about the next two weeks. I go on holiday on Saturday.

 

http://www.cheesebuerger.de/images/midi/froehlich/a010.gif

 

 

http://www.cheesebuerger.de/images/midi/verschiedene/d015.gif http://www.cheesebuerger.de/images/midi/verschiedene/d020.gif

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  • 3 weeks later...

So back in the country since Wednesday. I had two 50 minute runs there and I went swimming for about 20 minutes 3 times. My eating was terrible but yummie....

 

Made a run of 1:40 h on Friday.

 

Average pulse: 162

 

 

 

Today:

 

Asked my scales today and was very surprised! It showed 57,7 kg so I've lost nearly 5 kg since January!

 

 

 

Eating:

 

- wellness flakes with soy milk

- 1 bread roll, 1 half with pepper spread, tomato, salad and fumed tofu, the other half with ajvar, salad and fumed tofu

- 8 Brazil Nuts

- big salad with green salad, tomato, nuts, cucumber, carrots, sprouts, sunflower seeds and a vinegar-oil-mustard-dressing

 

 

training:

I was shocked about the backslide after this 10-days-break. I felt so weak....

 

 

3 x

DB Shoulder Press: 7 kg p. DB x 12

DB Side Bend: 7 kg x 20 p. side

 

 

3 x

DB Floor Press: 7 kg p. DB x 15

DB Row: 7 kg x 15 p. side

 

 

3 x

DB Straight Leg Deadlift: 7 kg p. DB x 10

Weighted Crunches: 7 kg x 20

 

 

- one fruit-protein-smoothie

- 3 Brazil Nuts

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Eating:

 

-1 plate of whole wheat pasta with tomato sauce, red pepper, onion and zucchini

- 1 banana

- granola with soymilk

 

Training:

 

5 min walking in place

5 min plie squats

15 min. intensive streching

20 lunges without weights

 

 

2 x:

Weightes Lunges: 5 kg p. DB x 10 p. side

DB Squats: 5 kg p. DB x 15

 

2 x:

Single Leg Split Squats: 5 kg p. DB x 10 p. side

DB Deadlifts: 5 kg p. DB x 15

 

2 x:

Weighted Step Ups: 5 kg p. DB x 10 p. side

Pop Squats: 10

 

 

10 min kick- and boxing combinations

Weightes Crunshes: 5kg x 30

Streching

 

 

Total time: 1:24 h

kcal: 332

 

 

 

Eating:

 

- smoothie with apple, spinach, mango, kiwi and banana

- 7 Brazil nuts

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Eating:

 

- granola with soymilk

- couscous with red pepper, tomato, onion, corn and chickpeas

- 1 stem cabbage

 

 

Training:

 

4 x :

DB Shoulder Press: 7 kg p. DB x 13

DB Dide Bend: 7 kg x 25 p. side

 

4 x:

DB Row: 7 kg x 20 p. side

DB Straight Leg Deadlift: 7 kg p. DB x 15

 

4 x:

DB Floor Press: 7 kg p. DB x 18

Weighted Crunches: 7 kg x 20

 

DB Curls: 3 kg x 30

Push Ups on knees: 20

 

 

total time: 1:14 h

kcal: 107 http://www.cheesebuerger.de/images/smilie/konfus/a015.gif

 

Eating:

 

- 1,2 l smoothie with spinach, mango, kiwi, banana, apple and lots of mixed berries

- 7 Brazil Nuts

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Eating:

 

- wellness flakes with soy milk

- cooked stem cabbage with a sauce of soymilk, little maragrine, flour, yeast flakes and mustard

- mashed potatos

- 4 Brazil nuts

 

 

Training:

 

5 minutes walking in place

5 minutes plie squats

streching (but obviously not enough)

 

10 lunges without weights

 

2 x:

Weighted Lunges: 5 kg x 8 p. side

DB Squats: 5 kg x 15

 

+ DB Squats 5 kg x 15 again

 

Got aches in the left thight again while doing the lunges....

 

 

2 x:

Single Leg Split Squats: 5 kg x 15 p. side

DB Deadlifts: 5 kg x 15

 

+ DB Deadlifts: 5 kg x 15 again

 

 

2 x:

Weighted Step Ups: 5 kg x 15 p. side

Pop Squats: 10

 

+ Weighted Step Ups: 5 kg x 15 p. side again

 

 

Weighted Crunches: 5 kg x 30

Push Ups: 2 x 2

 

+ Push Ups on knees: 20

 

 

Total time: 1:30 h

kcal: 243

 

 

Eating:

 

- a little salad with vinegar and oil dressing

- 0,7 l mixed fruit smoothie

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Eating:

 

- stem cabbage and mashed potatoes as yesterday

- 5 Brazil nuts

- granola with soymilk

 

 

 

Training:

 

5 min walking in place

5 min step ups

 

upper body streching

 

push ups: 3 x 2

push ups on knees: 20

 

 

4 x

DB Shoulder Press: 7 kg p. DB x 13

DB Side Bend: 7 kg x 25 p. side

 

 

4 x

DB Row: 7 kg x 20 p. side

DB Straight Leg Deadlift: 7 kg p. DB x 15

 

 

4 x

DB Floor Press: 7 kg p. DB x 20

Weighted Crunches: 7 kg x 20

 

 

Total Time: 1:30

kcal: 236

 

 

 

Eating:

 

- a little salad with pita bread and ajvar

- 1 l mixed fruit and spinach smoothie

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Eating:

 

- granola with soymilk

- 1 red pepper

- fruit smoothie

- 4 papads (from the china shop) with mango chutney -> got wind

 

 

 

Training:

 

10 min walking in place

5 min plie squats

intensive streching

10 lunges without weights

 

3 x:

Weighted Lunges: 5 kg p. DB x 10 p. side

DB Squats: 5 kg p. DB x 15

 

----> aches in my right thight today...

 

 

2 x:

Single Leg Split Squats: 5 kg p. DB x 10 p. side

DB Deadlifts: 5 kg p. DB x 15

 

+ DB Deadlifts: 5 kg p. DB x 15

 

 

3 x:

Weighted Step Ups: 5 kg p. DB x 15

Pop Squats: 10

 

 

Push Ups: 3 x 3

 

Push Ups on knees: 2 x 25 http://www.cheesebuerger.de/images/smilie/boese/e045.gif

 

Db Curls: 2 x 5 kg x 20 http://www.cheesebuerger.de/images/smilie/boese/e045.gif http://www.cheesebuerger.de/images/smilie/boese/e045.gif

 

 

Weighted Crunshes: 2 x 5 kg x 20

 

 

Total time: 2:00 h

kcal: 282

 

 

Eating:

 

- Wellness flakes with soymilk

- 5 Brazil Nuts

- 0,75 l fruit smoothie

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  • 2 weeks later...

sauna lower body session:

 

 

10 min walking in place

5 min plie squats

streching

 

 

3 x:

Weighted Step Ups: 5 kg x 20 p. side

DB Squats 5 kg x 15

 

3 x:

Single Leg Split Squats: 5 kg x 15 p. side

DB Deadlifts: 5 kg x 15

 

 

+

Weighted Step Ups: 1 x 6 kg x 20 p. side

DB Squats: 1 x 6 kg x 15

Single Leg Split Squats: 1 x 6 kg x 15 p. side

DB Deadlifts: 1 x 6 kg x 15

 

Push Ups: 4 x 3

 

Crunches: 40, 25

 

 

Total Time: 1:30 h

kcal: 360

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  • 2 weeks later...

Eating:

 

- wellnessflakes with soymilk

- couscous with veggies, a little bit too oily

- 1/2 pretzel

 

 

- had blood donation today -

 

 

- 1 dry bread roll with ketchup

- 1/2 pretzel

- 2 bananas

 

 

Training:

 

10 min walking in place

5 min plie squats

streching

 

2 x:

Weighted Step Ups: 5 kg p. DB x 20 p. side

DB Squats: 5 kg p. DB x 15

 

2 x:

Single Leg Split Squats: 5 kg p. DB x 15 p. side

DB Deadlifts: 5 kg p. DB x 15

 

 

1 x:

Weighted Step Ups: 6 kg p. DB x 20 p. side

DB Squats: 6 kg p. DB x 15

 

1 x:

Single Leg Split Squats: 6 kg p. DB x 15 p. side

DB Deadlifts: 6 kg p. DB x 15

 

 

Eating:

 

- fruit-proteine-soymilk-smoothie

- one bread roll with grains - one half with margarine and salt, the other half with margarine and tomato puree

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Upper Body:

 

Push Ups: 4 x 4

 

 

4 x:

 

DB Shoulder Press: 7 kg p. DB x 10 (crap...)

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 15

 

 

Total time: 1:20 h

kcal: 270

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