KathyBou’s Blog

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Fitness self-challenge

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My first milestone will be trying this for one week, then one month.

So without further ado~

Haven’t updated in the last two days and I’m going on vacation starting Saturday so I’ll be on hiatus from my challenge until I return.  I’m going to try to eat healthy while I’m on vacation but no promises!

Date: June 16, 2008 Monday

Weight deviation: – 0.6 kg

Food:

Breakfast: oatmeal with milk, half glass orange juice

Snack: yogurt

Lunch: penne pasta with eggplant marinara

Snack: granola bar

Dinner: leftover lasagna
Exercise:

  1. Gym – Legs & abs
  • Leg press [3 x 12]
  • Lungs [3 x 12]
  • Machine Leg Extensions (Quadriceps) [3 x 12]
  • Machine calves [3 x 15]
  • Leg curls (hamstring) [3 x 12]
  • Machine Adductions [2 x 20]
  • Machine Abductions [2 x 20]
  • Side leans [3×15]
  • Leg raises (abs) [3×15]

Date: June 11, 2008 Wednesday

Weight deviation: – 1.0 kg

Food:

Breakfast:cereal

Snack: yogurt

Lunch: chicken, pasta, brussle sprouts

Snack: banana

Dinner:
Exercise:

  1. Gym – Cardio & Arms

Date: June 10, 2008 Tuesday

Weight deviation: -1.0 kg

Food:

Breakfast:cereal

Snack: yogurt

Lunch: beef, rice, bean salad

Snack: granola bar, banana

Dinner: big cereal, strawberries, cashews
Exercise:

  1. Gym – Cardio & Legs

Date: May 5, 2008 Monday

Weight deviation: 0.0 kg

Food:

Breakfast:cereal

Snack: orange juice, coffee, muffin

Lunch: Potatoes, ham, cheese, mushroom (something German), salad

Snack:

Dinner: Tacos with chips
Exercise:

  1. Bike to/from work (6 km total)
  2. Gym – Legs & Abs:
    • squats with Dumbbells [3 x 12]
    • Machine Leg Extensions (Quadriceps) [3 x 12]
    • Machine calves [3 x 15]
    • Machine Adductions [2 x 20]
    • Machine Abductions [2 x 20]
    • Leg curls (hamstring) [3 x 12]
    • Abs – Sit-Ups [3 x 30]

Date: May 4, 2008 Sunday

Weight deviation:

Food:

Breakfast: banana, tea, cereal

Lunch: Soup and chicken nuggets

Snack:

Dinner:  Salmon with white rice, vegetables, wine

Exercise:

  1. Gym – Chest and Back:
    • Stairmaster (cardio) [15 min]
    • Bench Presses [3 x 12]
    • Inclined DumbBell Flys [ 3 x 12]
    • Machine Pull-Ups [ 3 x 12]
    • Rows Pulls with Low-Pulley [3 x 12]
    • Dumbbell Shrugs [3 x 12]

Date: May 3, 2008 Saturday

Weight deviation: No weigh-in

Food:

Breakfast: Cereal with milk (1%) half a banana

Snack:3 lady fingers

Lunch: Lasagna, bread

Snack: Half glass smoothie

Dinner:  Salad, 1 piece of pizza

Snack: strawberries and ice cream, popcorn

Exercise:

  1. Push-ups [30], sit ups
  2. walked around Aachen and Stolberg running errands

Date: May 2, 2008  Friday

Weight deviation: No weigh-in

Food:

Breakfast: Cereal with milk (1%)

Snack:

Lunch:Chinese chicken something, with rice and vegetables

Snack:

Dinner: Spiral pasta with shrimp, fish, lemon

Exercise:

  1. Bike to/from work (6 km total)

Date: May 1, 2008  Thursday (Labor day Germany)

Weight deviation: No weigh-in

Food:

Breakfast: Cereal with milk (1%)

Snack: 1 coffee, 3 lady fingers

Lunch: Yogurt with cereal, cashews, raisons, oats

Snack: 2 lady fingers

Dinner: Spiral pasta with shrimp, vegetables

Exercise:

  1. Gym – Arms & Cardio
    1. Cardio on bike machine (15 min)
    2. Push-downs [3 x 12]
    3. Low-Pulley Lateral Raises [ 3 x 12]
    4. Preacher Curls Machine [ 3 x 12]
    5. Tricep Dip Machine [3 x 12]
    6. Pec Deck Rear-Delt Laterals [3 x 12]
    7. Hammer Curls [3 x 12]
    8. Wrists Curls / Reverse Wrist Curls [3 x 20] low weight

Date: April 30, 2008  Wednesday

Weight deviation: No weigh-in

Food:

Breakfast: Oatmeal with milk (1%)

Snack: soy milk, toast with peanut butter, 1 coffee

Lunch: Peanut butter and strawberry jelly sandwich, low-fat strawberry yogurt

Snack: 1 hot chocolate

Dinner: Chicken curry with noodles, fresh strawberries

Exercise:

  1. 20 push-ups
  2. Bike to/from work (6 km total)

Date: April 29, 2008  Tuesday

Weight deviation: No weigh-in

Food:

Breakfast: Cereal with milk (1%)

Snack: soy milk, banana, 1 coffee

Lunch: salad with ham, egg, cheese, tomato dressing

Snack: two pieces of hard candy (they are almost all gone, thankfully), cereal after work

Dinner: Calamari with Chinese noodles, egg roll

Exercise:

  1. 20 push-ups
  2. Sit-ups and stretching

Date: April 28, 2008  Monday

Weight deviation:  +0.2 (kg)

Food:

Breakfast: Oatmeal with milk (1%) half piece of toast peanut butter

Snack: soy milk, banana

Lunch: salad with ham, egg, cheese, tomato dressing

Dinner: chicken fajitas, tortilla chips (no no)

Exercise:

  1. Bike to/from work (6 km total)
  2. Gym – Legs & Abs:
    • Machine Leg Extensions (Quadriceps) [3 x 12]
    • Machine calves [3 x 15]
    • Machine Hip extensions (butt) [2 x 20]
    • Lying Leg curls (hamstring) [3 x 12]
    • Machine Adductions [2 x 20]
    • Machine Abductions [2 x 20]
    • Superset: High-Pulley Crunches [3 x 20] Hanging Leg Raises [3 x 10]

Date: April 27, 2008 Sunday

Weight deviation: No weigh-in

Food:

Breakfast: Homemade whole wheat and blueberry pancakes

Snack:1 tea

Lunch: Smoothie for two – post workout – banana, eggs (2x), milk, strawberry juice, frozen berries, orange juice

Snack:  handful of corn chips, vegetable juice

Dinner:

Snack:

Exercise:

  1. Gym – Chest and Back:
    1. Stairmaster (cardio) [15 min]
    2. Incline Presses [3 x 12] (30 kg/55 lbs)
    3. Push-Ups [2 x 12]
    4. Stiff-Legged Deadlifts [3 x 12] (30 kg/55 lbs)
    5. Super set: Dumbbell Shrugs, then Upright Rows [3 x 12]
    6. One-Arm Dumbbell Rows [3 x 12] (8 kg/17.5 lbs)
    7. Dumbbell Flys [3 x 12] (8 kg/17.5 lbs), last set switch flys with presses
  2. Biked to next town over on back roads (1.5 hrs)

Date: April 26, 2008 Saturday

Weight deviation: No weigh-in

Food:

Breakfast: cereal with half banana (1% milk)

Snack: tea x 2, vanilla soy milk

Lunch: bowl of chicken noodle soup, fresh baguette, 3 pieces of sushi

Dinner: Party food – a soup that tasted like Hawaiian pizza (sweet but good), some yogurt ladyfinger desert, bionade

Snack:  Vanilla frozen yogurt with strawberry and chocolate and waffle pieces

Exercise:

  1. Bike to/from grocery (15 min)
  2. Walk to/from Steffen’s place to train station (6 km total)

Date: April 25, 2008 Friday

Weight deviation: -0.1 kg

Food:

Breakfast: half english muffin with peanut butter, cereal with half banana (1% milk)

Snack: coffee, yogurt

Lunch: leftover lasagna tortilla, soy milk

Dinner: Chicken with vegetables over rice

Snack: piece of toast with strawberry jam

Exercise:

  1. Gym – Arms:
    • Hammer Curls [2 x 24] 8 reps pyramid style (biceps) 7kg, 5 kg, 4 kg
    • Back Press [3 x 12] (shoulders) 20 kg
    • Push-downs, variant with back to machine [3 x 12] (triceps) 30 kg
    • High-Pulley Curls [3 x 12] (biceps) 12.5 kg per side
    • Roman Chair Side Bends [3 x 12] (external abdomen)
    • Leg Raises [3 x 30] (abdomen)
  2. Bike to/from work (6 km total)

Date: April 24, 2008 Thursday

Weight deviation: No weigh-in

Food:

Breakfast: Oatmeal with milk (1%)

Snack: vanilla soy milk (250 ml), one coffee

Lunch: peanut butter and strawberry jelly sandwich, baby carrots

Snack: banana, one piece hard candy (bad girl)

Dinner: homemade lasagna, beef, mushroom, tomato sauce, garlic, light on mozzarella

Exercise:

  1. 30 push-ups first thing
  2. Gym – Chest and Back:
  3. Super set: Bench press, then Dumbbell Flys [3 x 12]
  4. T-Bar Rows with Abdominal Support [3 x 12]
  5. Super set: Dumbbell Shrugs, then Upright Rows [3 x 12]
  6. Machine Torso Extensions [3 x 12]
  7. Cable Crossovers [3 x 12]
  8. Crunches [3 x 40]
  9. Push ups [10]

Date: April 23, 2008  Wednesday

Weight deviation: – 0.1 (kg)

Food:

Breakfast: Cereal with milk (1%) half piece of toast peanut butter

Snack: half a glass of fruit/protein smoothie

Lunch: sliced pork with bread dumpling

Snack: 2 pieces of hard candy, half piece of banana bread before dinner

Dinner: Salad, chicken crisps, noodles

Exercise:

  1. Bike to/from work (6 km total)
  2. Gym – Legs:
    • Stairmaster (cardio) [15 min]
    • Machine calves [3 x 12]
    • Lying Leg curls (hamstring) [3 x 12]
    • Machine Leg Extensions (Quadriceps) [1 x 40] at very low weight < — surprisingly, this really hurts
    • Machine Hip extensions (butt) [2 x 20]
    • Machine Adductions [2 x 20]
    • Machine Abductions [2 x 20]

Date: April 22, 2008  Tuesday

Weight deviation: No weigh-in

Food:

Breakfast: Cereal with milk (1%)

Snack: half a croissant, small coffee

Lunch:Peanut butter and jelly sandwich on German wheat, baby carrots, vanilla soy milk

Dinner: Chicken curry with vegetables over noodles, pita toast

Exercise:

  1. 20 push-ups
  2. Walk from train station to work (15 min)
  3. Walk from bus station to home (10 min)

Date: April 21, 2008  Monday

Weight deviation: +0.3

Food:

Breakfast: Cereal with milk (1%)

Lunch: Pork, potatoes, sauerkraut (ate half, German lunches are hearty)

Snack: small piece of birthday cake, one oatmeal cookie, two coffees

Dinner: Chicken gyro, keine tzatziki

Exercise:

  1. Bike to/from work (6 km total)
  2. Gym – Chest and Back:
    • Super set: Bench press, then Dumbbell Flys [3 x 12]
    • T-Bar Rows with Abdominal Support [3 x 12]
    • Super set: Dumbbell Shrugs, then Upright Rows [3 x 12]
    • Machine Torso Extensions [3 x 12]
    • Cable Crossovers [3 x 12]
    • Crunches [3 x 40]
    • Push ups [10]

Date: April 20, 2008  Sunday

Weight deviation: +0.3

Food:

Breakfast: Oatmeal with vanilla soy milk

Lunch: Pasta with olive oil, mushrooms, green onion (leftovers from yesterday)

Snack: oatmeal cookie, soy vanilla milk

Dinner: Chicken fajitas (chicken, bell pepper, green onion mushrooms, tomatoes, salad, salsa, flour tortillas)

Exercise:

  1. Gym – Arms:
    • Super set: Back Press, then Alternate Front Arm Raises [3 x 12]
    • E-Z Bar Triceps Extensions [3 x 12]
    • Angle-seated Hammer Curls [3 x 12]
    • Barbell Curls [3 x 12]
    • Nautilus Lateral Raises [3 x 12]
    • One-Arm Push-downs [3 x 12]

Date: April 19, 2008  Saturday

Weight deviation: 0 kg (starting day!)

Food:

Breakfast: Oatmeal with milk, two teas

Lunch: Pasta with olive oil, mushrooms, green onion

Dinner: Greek restaurant, Chicken with brocolli with feta cream sauce (and a few bites of Dan’s lamb, which was better), wine

Exercise:

  1. Biked to grocery store and back – 15 min
  2. Gym – Legs:
    • Squats with bar  [3 x 12]
    • Machine Seated Leg curls (hamstring) [3 x 12]
    • Machine Hip extensions (butt) [3 x 12]
    • Machine calves [3 x 12]
    • Machine Adductions [3 x 12]
    • Machine Abductions [3 x 12]
    • Machine Leg Extensions (Quadricepts) [1 x 40] at very low weight
    • Crunches (abdomen)
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Written by Kat

April 20, 2008 at 7:14 pm

One Response

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  1. […] Fitness self-challenge   […]


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