Kristen's Cut (Commments Welcome)

[Dr. Pain]

[Kristen]

Feeling better this morning, and I actually slept last night - finally! Today is my off day - good chance to rest [img]images/icons/smile.gif[/img]

1.) 1/2 c egg whites
1 egg
1/2 grapefruit
spinach and mushrooms
1 T olive oil dressing (veggies/oil cooked w/eggs)
1 oz fat free cheese

2. 1.5 scoops ultimate whey
3 T blueberries
2 t flax oil

3. 1/2 can tuna
1/2 c cottage cheese
salad (greens, red peppers, cucumber, tomato)
steamed asparagus
2 T olive oil dressing

4. same as 2

5. 1/2 can tuna
1/4 c + 2 T egg whites
1 egg
1 T olive oil dressing
salad (greens, yellow/green peppers, cucumber, tomato)
steamed asparagus

6. 1.5 scoops ultimte whey
1 T flax oil

Total: 1685
Fat: 75 673 40%
Sat: 8 68 4%
Poly: 23 208 12%
Mono: 11 101 6%
Carbs: 57 190 11%
Fiber: 10 0 0%
Protein: 204 818 49%

fitday.com is the coolest! LOL

[Kristen]

2-28-02
Pretty good day! Excellent workout, and a carbup [img]images/icons/smile.gif[/img]
1.) 1/2 c egg whites
1 egg
1 T olive oil dressing
spinach + asparagus
2.) 2 scoops designer whey
blueberries
2 t flax oil
3.) 1/2 c cottage cheese
1/2 can tuna
salad
2 t flax oil
4.) same as 2
5.) 1/2 c oats
6 oz sweet potato
1 T almond butter
spinach + asparagus (steamed)
1/2 banana

Workout - Quads/Calves
Plate loaded leg press
15/90lbs
15/180 lbs
15/270
20/270
15/270
20/270
Leg press (in lieu of squats)
3 sets, 15/80 lbs
Leg extensions
15/20 (not sure what this weight is in?)
Dropset 12/20, 6/15, 10/5
Calf raises supersetted, 2 times through:
Lying 15/90lbs
Seated 15/45lbs, dropset 12/70, 12/45

That was about it for me! Whew, that was an AWESOME workout. My legs are definitely sore this morning, and will be screaming at me later! No stairs for me today... [img]images/icons/smile.gif[/img]

[Kristen]

Here's today! [img]images/icons/smile.gif[/img]

1.) 1/2 c egg whites
1 egg
spinach
1.5 t olive oil dressing (almost all olive oil)
1/2 grapefruit
1 oz ff cheese
2.) 1.5 scoops Ultimate whey (Postworkout)
5 strawberries
3.) 1/2 can tuna
1/2 c. cottage cheese
stewed tomatoes
salad
2 t. flax oil
4.) 2 scoops designer
2 t. flax oil
4 strawberries
5.) 1/2 c. egg whites
1 egg
1 T olive oil dressing
salad
apple
1 oz ff cheese
(I was feeling very uninventive with this meal... [img]images/icons/tongue.gif[/img] )
6.) 1.5 scoops ultimate whey
1 T flax oil


WORKOUT - Chest/Tris (yeah I tried! lol)
Incline DB press
15reps/20lbs
15/20
15/25
12/25
Dropset 12/30, 6/25, 8, 20

Flat bench flyes supersetted w/flat bench presses/roman chair abs
1-3 15lbs 15flyes/10 presses
4-5 20 lbs 15 flyes/10 presses
15-20 leg raises after each set

Cable x-overs
1-3 30 lbs - reps: 15, 12, 12 (couldn't get my arms fully across anymore, decided to drop weight and focus more on form!)
4-5 25 lbs - reps: 15, 15

Feet up pushups supersetted w/bench pullovers
3 sets - 10 pushups/15 pullovers @ 35lbs

WHEW! Was I spent after that! Pushed the pace too...ugh...tris still yet [img]images/icons/tongue.gif[/img] Didn't have the best tri w/o, but chest rocked!

Overhead extensions supersetted with one-arm pulldowns
3 sets: extensions - 12 rep/30lbs
pulldowns - 12 rep/20 lbs

Rope pulldowns
3 sets: 12 rep/25 lbs, focusing on form

20 min HIT cardio on step mill!

This was one kick *** workout [img]images/icons/smile.gif[/img] Sort of a variation on "Hey Tan Girl" sorta kinda not really [img]images/icons/tongue.gif[/img] Even still, I worked HARD, and I'm feeling really good! [img]images/icons/smile.gif[/img] Definitely more cuts coming through, esp. in the shoulders, abs coming in (yay!)

[Dr. Pain]

[Kristen]

DP - I like the new pic! [img]images/icons/smile.gif[/img]

I just had one killer chest w/o. I can't wait to change my split - more than one body part/day, and you're doing something wrong - I'll agree with you on that one!

Sorta kinda a variation on "Hey Tan Girl"...whaddya think?

[Dr. Pain]

[Dr. Pain]

[Kristen]

Posted above...warm up or workout?? [img]images/icons/smile.gif[/img]

WORKOUT - Chest/Tris (yeah I tried! lol)
Incline DB press
15reps/20lbs
15/20
15/25
12/25
Dropset 12/30, 6/25, 8, 20

Flat bench flyes supersetted w/flat bench presses/roman chair abs
1-3 15lbs 15flyes/10 presses
4-5 20 lbs 15 flyes/10 presses
15-20 leg raises after each set

Cable x-overs
1-3 30 lbs - reps: 15, 12, 12 (couldn't get my arms fully across anymore, decided to drop weight and focus more on form!)
4-5 25 lbs - reps: 15, 15

Feet up pushups supersetted w/bench pullovers
3 sets - 10 pushups/15 pullovers @ 35lbs

WHEW! Was I spent after that! Pushed the pace too...ugh...tris still yet Didn't have the best tri w/o, but chest rocked!

Overhead extensions supersetted with one-arm pulldowns
3 sets: extensions - 12 rep/30lbs
pulldowns - 12 rep/20 lbs

Rope pulldowns
3 sets: 12 rep/25 lbs, focusing on form

20 min HIT cardio on step mill!

[Kristen]

Ho hum...here's today

1.) 1/2 c egg whites
1 egg
1/2 grapefruit
1 T olive oil dressing
1. spinach
3 cherry tomatoes
1 oz ff cheese

2.) Postworkout
2 scoops designer whey
4 strawberries

3.) 1 can tuna
1/4 c cottage cheese
cucumber slices

4.) 1/2 c egg whites
1 egg
1.5 t flax oil
1 c spinach
4 asparagus spears
mushroom slices
1 oz ff cheese

5.) 3 oz chicken
2 thin slices beef (very lean, all fat cut off!)
zucchini
1 T olive oil dressing
Decaf coffee w/1 T half and half (much later)
(I was working at the auction at my school, and the food was very very good [img]images/icons/smile.gif[/img] heehee...haven't had beef for a while, and I'm not a huge red meat fan, but this tasted SO good! I may just have to start eating a little more red meat, very lean of course [img]images/icons/smile.gif[/img] )

WORKOUT - Shoulders
Decent, but I was feeling pretty run down today for some reason...who knows. Anyways, not a bad w/o!

2 sets of seated DB presses supersetted w/standing side laterals (warmup) 10 lbs/15 reps/set
3 sets of DB Lateral ladders,
1 - 5lbs/3 reps, 8/3, 10/3, 8/3, 5/3
2 - 5lbs/3 reps, 8/3, 10/3, 12/3, 8/3, 5/3
Set 3 - same weights as two, and same # reps going up - on way down - to failure at each weight

Cable front raises w/rope, superseted w/db front raises
Rope: 20lbs/15reps, 25/12, 25/12
DB: 12lbs/12 reps each set

Seated shoulder presses - 4 sets, focusing on form and going slow - no momentum!
1-2 20lbs/15reps
3-4 20lbs/12reps (wow, I was tired after this!)

Rear delts lying forward on incline bench supersetted w/leaning over flyes
Rears: 12lbs/10 (couldnt squeeze as much as I liked - moved down), 10lbs/12reps, 10/12
Flyes: 10lbs/12reps each set

Upright rows (cables, with straight bar, raise bar to forehead level)
30lbs/15reps, 35/12, 40/12

Abs - 3 times through, focuing on squeezing those abs!
20 flat bench leg raises w/twist
12-15 crunches on incline bench

And that was that! So, DP (or anyone else!!!), workout or warmup?