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Kim's Contest 2007 Log


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10 min walking in place

5 min plie squats

streching

 

3 x:

Weighted Step Ups: 7 kg p. DB x 15

DB Squats: 7 kg p. DB x 15

 

 

3 x:

Single Leg Split Squats: 7 kg p. DB x 10 p. side

DB Deadlifts: 7 kg p. DB x 15

 

 

Push Ups: 4 x 6

 

Crunches: 2 x 30

 

 

Total time: 1:20 h

kcal: 275

 

 

Eating:

 

- 1 ice coffee with soymilk

- 1 banana

- 1 nectarine

- some nuts

- meal with mashed potatoes, chard and tomatoes with onions

- 1 banana

- one slice of bread with tomato

- 1 lollipop

- 1 bread roll with veggie-spread

- 1 ice coffee with soymilk

- some nuts

- two spoons of sugar beet syrup

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Eating:

 

- Wellnessflakes with soymilk

- 1 plate Chili with brown rice

- some nuts

- 2 pieces of chocolate

- 1 apricot

- protein-soymilk-banana-kiwi-shake

 

 

 

Training:

 

10 min walking in place

5 min plie squats

streching

 

 

4 x:

Weighted Step Ups: 7 kg p. DB x 15 p.side

DB Squats: 7 kg p. DB x 15

 

4x:

Single Leg Split Squats: 7 kg p. DB x 10 p. side

DB Deadlifts: 7 kg x 15

 

streching

 

 

Total time: 1:42 h

kcal: 348

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Glad you're back!

 

Have I been away?

But happy to hear. It seems that somebody is still reading my log here.

 

 

 

Eating:

 

- cornflakes with soymilk

- 1 banana

- whole wheat bread roll - pure

- 1 apple

- whole wheat pasta with (rest from yesterday) with cucumber-pepper-spread and maggi

- 1 ice coffee with soymilk

 

 

 

Training:

 

Push Ups: 3 x 10

 

 

4 x:

 

DB Shoulder Press: 7 kg p. DB x 10

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 20

 

 

Total time: 1:05 h

kcal: ~ 157

 

 

 

"Eating":

 

- soymilk-kiwi-mango-protein-shake

- coffee with milk and sugar

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Yesterday:

 

5 min walking in place

5 min plie squats

streching

 

 

4 x:

 

Weighted Step Ups: 8 kg p. DB x 15 p. side

DB Squats: 8 kg p. DB x 15

 

 

3 x

 

Single Leg Split Squats: 8 kg p. DB x 10 p. side

DB Deadlifts: 8 kg p. DB x 15

 

Crunches: 40

 

Streching

 

 

Total time: 1:32 h

kcal: ~ 300

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  • 3 weeks later...

Yesterday:

 

5 min walking in place

5 min plie squats

streching

 

 

3 x:

 

Weighted Step Ups: 8 kg p. DB x 15 p. side

DB Squats: 8 kg p. DB x 15

 

 

3 x

 

Single Leg Split Squats: 8 kg p. DB x 10 p. side

DB Deadlifts: 8 kg p. DB x 15

 

Crunches: 30 x 2

 

 

Total Time: 1:26 h

kcal: 237

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Hey flare, I saw your before and after contest pics... great work!! I can see quite a difference.

 

Thanx pamela. I can see more difference on my scales than on the pictures but I'm happy.

 

 

 

Yesterday:

 

 

Food:

- slice of bread with spread, salad and cured tofu

- 1 red pepper

- 1 nectarine

- rice with chinese veggies and marinated tofu and soy sauce

- 8 Brazil Nuts

- last piece of my Chocolate-Cheese-Cake

 

 

Sport:

 

Push Ups: 10 x 3

 

3 x

DB Shoulder Press: 8 kg p. DB x 10

DB Side Bend: 8 kg x 20 p. side

 

3 x

DB Row: 8 kg x 20 p. side

DB Straigh Leg Deadlift: 8 kg p. DB x 15

 

2 x

DB Floor Press: 8 kg p.DB x 15

Weighted Crunches: 8 kg x 15

 

+ DB Floor Press: 8 kg p. DB x 13

+ Weighted Crunches: 8 kg x 30

 

some Box- and Kick-Combies

 

 

Total Time: 1:15 h

kcal: ~ 200

 

Food:

- granola with soymilk

- proteinshake with soymilk, kiwi, mango, flaxseeds and wheat germs.

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Yesterday first training after my first barbell experience during the German Meet Up (Squats: 20 kg/25 kg; Deadlifts: 20 kg/25 kg/30 kg; Bench Presses: 20 kg, 25 kg)

 

 

Eating:

 

- joghurt with granola

- 1 pear, 1 kiwi

- 1 slice of bread with spread and salad

- 8 Brazil nuts

- Couscous with mushrooms, carrots and a mustard-cream-sauce

- 1 banana

 

 

Training:

 

5 min walking in place

5 min plie squats

streching

 

2 x

weighted step ups 8 kg DB x 15

DB squats 8 kg x 15

 

2x

single leg split squats 8 kg x 10

DB deadlift 8 kg x 15

 

 

1 x

weighted step ups 9 kg DB x 15

DB squats 9 kg x 15

 

1x

single leg split squats 9 kg x 8

DB deadlift 9 kg x 15

 

Crunches: 30 x 3

 

 

Total Time: 1:17 h

kcal: 267

 

 

Eating:

 

- 2 slices of bread with salad, tomato, cucumber, sunflowerseeds

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  • 2 weeks later...

10/18/2007

 

Push Ups: 10 x 4

 

3 x

DB Shoulder Press: 8 kg p. DB x 10

DB Side Bend: 8 kg x 30 p. side

 

3 x

DB Row: 8 kg x 20 p. side

DB Straigh Leg Deadlift: 8 kg p. DB x 20

 

3 x

DB Floor Press: 8 kg p.DB x 15

Weighted Crunches: 8 kg x 20

 

 

1 x

DB Shoulder Press: 9 kg p. DB x 5

DB Side Bend: 9 kg x 20 p. side

 

1 x

DB Row: 9 kg x 15 p. side

DB Straigh Leg Deadlift: 9 kg p. DB x 15

 

1 x

DB Floor Press: 9 kg p.DB x 10

Weighted Crunches: 9 kg x 30

 

 

Total Time: 1:18 h

kcal: ~ 205

 

 

 

Today 10/21/2007

 

 

5 min walking in place with foodweights 2 kg

5 min plie squats

streching

 

2 x

weighted step ups 8 kg DB x 20

DB squats 8 kg x 15

 

2x

single leg split squats 8 kg x 15

DB deadlift 8 kg x 15

 

 

1 x

weighted step ups 9 kg DB x 20

DB squats 9 kg x 15

 

1x

single leg split squats 9 kg x 10

DB deadlift 9 kg x 15

 

Crunches: 30 x 3

 

 

Total Time: 1:54 h

kcal: 395

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Push Ups: 10 x 4

5 min walking in place

 

 

2 x

DB Shoulder Press: 8 kg p. DB x 10

DB Side Bend: 8 kg x 30 p. side

 

2 x

DB Row: 8 kg x 20 p. side

DB Straigh Leg Deadlift: 8 kg p. DB x 20

 

2 x

DB Floor Press: 8 kg p.DB x 15

Weighted Crunches: 8 kg x 30

 

 

5 min walking in place

 

 

2 x

DB Shoulder Press: 9 kg p. DB x 7

DB Side Bend: 9 kg x 25 p. side

 

2 x

DB Row: 9 kg x 15 p. side

DB Straigh Leg Deadlift: 9 kg p. DB x 15

 

2 x

DB Floor Press: 9 kg p.DB x 15

Weighted Crunches: 9 kg x 20

 

 

Total Time: 1:28 h

kcal: ~ 337

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