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Kim's Log 2008


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Good to see you back again! I've missed you!

 

Thanx http://www.cheesebuerger.de/images/smilie/liebe/a090.gif

 

 

 

Training:

 

10 min walking in place

5 min plie squats

streching

 

2 x

weighted step ups 7 kg DB x 25

DB squats 7 kg x 20

 

1x

single leg split squats 7 kg x 15

DB deadlift 7 kg x 20

 

1x

single leg split squats 7 kg x 10

DB deadlift 7 kg x 15

 

 

 

Total Time: 1:27 h

kcal: 251

 

 

 

uff...........................

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  • 2 weeks later...

2/22/08

 

 

 

4 x

DB Shoulder Press: 7 kg p. DB x 10

DB Side Bend: 7 kg x 25 p. side

 

4 x

DB Row: 7 kg x 15 p. side

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

 

4 x

DB Floor Press: 7 kg p.DB x 15

Weighted Crunches: 7 kg x 15

 

DB Squats: 7 kg x 20 x 2

 

 

Total Time: 1:30

kcal: 253

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  • 1 month later...

I forced myself today, even if I were in a hurry.

 

 

5 min walking in place

5 min plie squats

 

Weighted Step Ups 7 kg x 20 each side

DB Squats 7k x 20

Weighted Step Ups 7 kg x 20 each side

DB Deadlifts 7 kg x 20

Weighted Step Ups 7 kg x 20 each side

DB Squats 7 kg x 20

Weighted Step Ups 7 kg x 20 each side

 

rope skipping both feet together: 60

rope skipping running in place: 20

 

Crunches: 30

 

Total Time: 1:03 h

kcal: 288

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  • 1 month later...

Friday, 5/9/2008

 

Running: 1:31 h

 

average pulse: 171

kcal: 579

 

 

 

Sunday, 5/11/2008

 

Running: 1:33 h

 

average pulse: 168

kcal: 609

 

 

 

 

Monday, 5/12/2008

 

Running: 1:55 h

 

average pulse: 166

kcal: 711

 

 

 

 

Thursday, 5/15/2008

 

Running: 2:12 h

 

running inside of my optimal pulse: 1:11 h

average pulse: 163

kcal: 825

 

 

 

Monday, 5/19/2008

 

Running: 2:30 h

 

average pulse: 166

kcal: 949

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Wednesday, 5/21/2008

 

Fartlek: 1:44 h

 

average pulse: 173

kcal: 693

 

 

 

 

Eating:

 

- berry granola with banana and soymilk

- 1 cereal bar

- 1 fruitbar

- 1 soymilk-apple-pear-smoothie

- 1 plum

- 1 apricot

- plate of jasmin rice with cubed and curry-turmeric-marinaded tofu

 

- a plate of green salad with tomatoes, corn, kernels, balsamico and olive oil will come later

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Training

 

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 15 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

 

 

 

I also tried some new abs exercises but it was more laughing than training... http://www.cheesebuerger.de/images/smilie/konfus/k035.gif

 

 

Elbow to knees: 20 each side

Side Crunches: 20 each side

Reverse Crunches: 15

Crunches Legs flat: 6....

8s: 3......

V-Crunches: no chance..........................

 

 

Total Time: 1:28 h

kcal: 258

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Friday, 5/23/2008

 

Running: 2:12 h

 

a bit faster than the last times

 

average pulse: 168

kcal: 850

 

 

Food (until now):

 

- Wellnessflakes with soymilk

- 1 banana

- 5 brazil nuts

- 1,2 l smoothie with spinach, kiwi, mixed berries, pineapple, pear, wheat bran, flaxseeds and soymilk

- a small bowl with the rest of the pasta salad

- a big salad with mixed lettuces, corn, tomatoes, sesame, spiced and fried tofu cubes with olive oil and balsamico

Edited by Flare
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Today I felt not that fit but I really wanted to do something so I decided to restrict to abs training - but the full program again.

 

I think it worked much better than last time. Surely because I had no other training before it. Even the Vs weren't that bad this time.

 

So I did:

 

Reverse Crunches: 10

V-Crunches: 18

8s: 10 (with 1 kg/ 2,2 lb)

Side Crunches: 20 p.s.

Crunches Legs flat: 20 (but needed my arms to push upward more easily, had to hold them in front of my body)

Elbow to knees: 20 p.s. (but I maybe did anything wrong because I didn't feel any strain in the sides)

Scissors: 20

Ab Curl Ups: 20

normal Crunches: 25 (but these were hard then)

 

 

 

Eating:

 

- 3 slices of bread with spread, sesame and kernels

- 4 Brazil nuts

- 1 banana

- 1 cereal bar

- 0,2 l Smoothie with carrots, apple, beetroot and the fourth thing I forgot

- 1 cup fried mashed tofu with rice and mushrooms

- 1 big salad (as always)

 

Feel stuffed now.

 

- 0,7 l smoothie with soymilk, mango, pineapple, pear, wheat bran

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Eating:

 

- 3 slices of bread with spread, sesame and kernels

- 4 Brazil nuts

- 1 banana

- 1 cereal bar

- 0,2 l Smoothie with carrots, apple, beetroot and the fourth thing I forgot

- 1 cup fried mashed tofu with rice and mushrooms

- 1 big salad (as always)

 

 

Stuffed from that? How many calories is that?

 

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Eating:

 

- 3 slices of bread with spread, sesame and kernels

- 4 Brazil nuts

- 1 banana

- 1 cereal bar

- 0,2 l Smoothie with carrots, apple, beetroot and the fourth thing I forgot

- 1 cup fried mashed tofu with rice and mushrooms

- 1 big salad (as always)

 

 

Stuffed from that? How many calories is that?

 

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Stuffed from that? How many calories is that?

 

 

I dunno... http://www.cheesebuerger.de/images/smilie/konfus/a050.gif Maybe it was the fried tofu that let me feel stuffed....

 

My granny always says I eat too much. But that's only on sundays when she's cooking for my Dad an me. That's why I have to eat less the next days...

 

 

 

Tuesday, 5/27/2008

 

Running: 2:15 h

 

1 h fast running, the rest slow running

 

 

average pulse: 168

kcal: 820

 

 

 

Eating:

 

- 1 banana

- berry granola with soymilk

- 0,5 l smoothie with apple, kiwi, peach, wheat bran, soymilk

- 1 Mr. Tom

- 1 wholemeal croissant

- 2 caramel macchiati with soymilk

- 1 big salad

- 1 carrot

 

later some Neapolitan wafers for the daily sweetes dose

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Wednesday, 5/28/2008

 

 

Upper Body Session:

 

 

DB Shoulder Press: 7 kg p. DB x 10 x 2 / 8 kg x 8 x 2

DB Side Bend: 7 kg x 20 p. side x 2 / 8 kg x 20 x 2

 

 

DB Row: 7 kg x 20 p. side x 2 / 8 kg x 15 x 2

DB Straight Leg DL: 7 kg p. DB x 20 x 2 / 8 kg x 15 x 2

 

 

DB Floor Press: 7 kg p DB x 15 x 2 / 8 kg x 12 x 2

Weighted Crunches: 7 kg x 15 x 2 / 8 kg x 12 x 2

 

 

Triceps Extensions: 6 kg x 10 x 3

Biceps Curls: 6 kg x 8 x 3

 

 

Total Time: 1:08 h

 

 

 

Eating:

 

- 4 Brazil Nuts

- 1 1/2 banana

- plate of wholemeal pasta with spring onion, pine nuts, garlic and olive oil

- 0,6 l smoothie with strawberries, spinach, 1/2 banana, pear, flax seeds and soymilk

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Friday, 5/30/2008

 

Running: 3:03 h

 

average pulse: 168

kcal: 1178 ........................ http://www.cheesebuerger.de/images/smilie/konfus/a050.gif

 

 

- relaxed endurance run

- had problems to get my pulse down after about 2 h so I ran slower than the first 2 hours but still felt good.

- had a gel in between and almost had to puke - this stuff is so ing

- saw a rabbit, 2 roe deer and scores of beautiful and big dragonflies.

 

 

 

Eating:

 

- 1 banana

- berry granola with soy yoghurt bilberry and sugared strawberries

- 1 nectarine

- 1 peach

- 2/3 plate of jasmin rice with red pepper, spring onions and broccoli

- the rest later

- a plate with 1/2 mango, 1/2 papaya and 1/4 pineapple

- 4 small choco cookies

- a coffee with soymilk and sugar

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Saturday, 5/31/2008

 

 

Reverse Crunches: 18

V-Crunches: 20

8s: 12 (with 1 kg/ 2,2 lb)

Side Crunches: 20 p.s. (with the whole body on the side)

Side Crunches: 20 p.s. (with only legs on the side, shoulders on the floor)

Elbow to knees: 20 p.s.

Scissors: 30

Ab Curl Ups: 30

Weightes Crunches: 6kg x 25

 

Biceps Curls: 6 kg x 8 x 3

Triceps Extensions: 6 kg x 10 x 3

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Monday, 6/2/2008

 

 

Reverse Crunches: 20

V-Crunches: 20

8s: 12 1/2 (with 1 kg/ 2,2 lb)

Crunches Legs flat: 20

Side Crunches I: 20 p.s. (with the whole body on the side)

Side Crunches II: 20 p.s. (with only legs on the side, shoulders on the floor)

Elbow to knees: 20 p.s.

Scissors: 30

Ab Curl Ups: 40

 

 

Biceps Curls: 6 kg x 8 x 3

Triceps Extensions: 6 kg x 12 x 3

 

 

 

 

Tuesday, 6/3/2008

 

Running: 1:45 h

 

average pulse: 167

kcal: 683

 

started at half past 8 pm

 

 

Push Ups: 6 x 3

Reverse Crunches: 20

V-Crunches: 13

Crunches Legs flat: 20

Side Crunches I: 20 p.s.

Curl Ups: 30

 

 

Eating:

- bilberry yoghurt with granola

- 1/3 cucumber

- 1 red pepper

- a handful Brazil nuts and cashews

- a bread roll with spread and kernels

- 1 banana

- wellness flakes with banana soymilk and kiwi

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I like the variety of your ab work.

 

Some weeks ago I didn't even know that such a variety is possible *g* But it's fun.

 

 

Friday, 6/6/2008

 

Running: 1:37 h

 

average pulse: 165

kcal: 612

 

Slow endurance run - too warm for more speed.

Got a hardening of my left calf. It's still aching.

 

 

Push Ups: 6 x 3

 

V-Crunches: 20

Reverse Crunches: 25

Crunches Legs flat: 20

Side Crunches I: 20 p.s. (with the whole body on the side)

Side Crunches II: 20 p.s. (with only legs on the side, shoulders on the floor)

8s: 15 (with 1 kg/ 2,2 lb)

Scissors: 40

Elbow to knees: 20 p.s.

Curl Ups: 40

 

 

 

Eating:

 

- coffee with vanilla soymilk and sugar

- peach yoghurt with granola and strawberries

- 1 apple

- some Brazil nuts and cashews

- 1 stem cabbage

- big salad

- 1/4 pine apple

- 2 mini choco cookies

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