Krystle’s Training Blog

So last week was alright.. I think I pretty much broke even between everything I did… I got off to a slow start after I had the r/c last Friday.. dipped into the weekend and into the beginning of my week. Grrr… well  this past Sat. I went to BBC, then Sunday I took off and did some major cleaning and relaxing… and yesterday I’m super back on it and I feel fantastic. I’m doing lower carbs for now for a while for the most part… I’ve found and fallen in love with ezekiel bread… I had a hardcore leg workout yesterday followed by some light cardio. I just got back from lunchtime cardio now for 30 min. And tonight I’ll be doing an upper body workout, not sure what yet though. I am going to mix it allll up though for sure starting next week. I’m going to super focus on my diet though. Some people are like you are waay too ocd.. but if being super conscious of what I eat gets results then I don’t really care.. I call it determination and consistency of everything I do and eat. I eat enough I think, I just make the most out of every carb, fat, and protein. THIS is what gives me results. So I’m going to keep on it and see how this week going.. I will be taking progress pics May 7th.

Yesterday I had a massive cheat.. although I did have a killer shoulders and cardio day. I cheated with Indian food and dessert with a friend of mine. It was bomb, and I enjoyed every morsel… but it’s nice to come back to eating my plain oats again this morning and gorge on water and green tea back at work bright and early. I did a little extra cardio as well. For shoulders I supersetted 30# bb upright standing rows with 5# plate side lateral raises, did 4 sets of 15 each. I also supersetted 20# bb standing military press with 10# front plate raises, and did 4 sets of 15 each as well. I did seated shoulder press after with 15# db for 4 sets of 12… these were super super hard! I usually use 20# but after the other stuff I just couldn’t! Then I did the reverse delt fly machine at 45# for 4 sets of 15 and could hardly squezze out that last few on every set. And to top it off I tried to reverse drop set with the shoulder press machine, starting at 30# and 15 reps. For cardio I did a 5 min. warm up, post-weights I did 30 minutes of elliptical mild intervals, followed that with 20 minutes stepmill 3×1 intervals.

Today was a great eating day. Drank tons of water, got all my snacks and meals in except the post-workout protein shake but I had my dinerAfter my stupid dentist crap today was the first day I really felt ok and like my gym rat self again. I did 4 sets of 22 walking lunges with 2 10# db ss w/ 20 pile squats at the end of each walk, followed by russian twists (20) with the db after the squats… so I guess these were more like tri-sets. After this I did leg curl drop sets, seated leg press drop sets to 215 again, and regular ol’ squats with a 30# bb. To finish it off I did 20 minutes of interval incline/lunging treadmill… this sealed the deal as my glutes and hams super hurt now and will probably tomorrow… I can only hope.

OMG so yesterday got on the scale which is such a no no and I’m not doing it again until the END of my mini-goal next weekend. I had just chugged a crap load of water, just ate some heavy (but healthy) food… the scale can’t tell that though! PLUS fully clothed, PLUS being super bloated cause the female time… oi I should have not got on because I was tipping 148/149. I was all geared to do legs but regressed to 50 minutes of interval elliptical cardio and bicycle crunches ss/ with standard crunches (25 reps at 4 sets of each exercise). Geez I usually weigh myself after a lighter day of eating, wearing certain items, first thing in the morning.. definitely NOT right after work and eating. Well today I’m implementing the low carb diet and I’m going to be using the Hydroxycut stix until they are gone… so until Sunday since I have a few left. I’m only using them as energy and appetite suppressant and they work great for that for me. I’ll be having the complex carb at b-fast and lunch and that’s pretty much it! If I’m tired I’ll have like a half slice of ezekiel bread. My carbs from now on will be oats, ezekiel bread and sweet potatoes. Anything other than that I’ll be passing on if it’s not a fiberous carb or if it’s not complex enough… and those are the only ones I like anyways and have tried. I want to try that quinoa stuff… but haven’t had time to make it yet or even really look at it. But I’ve heard it’s some really good stuff! I still look thinner and my stomach has def gotten flatter and getting little lines in the fat so I’m not completely down on myself cause I know the body changes and sometimes you just have to roll with it. I want a great 1 year official training progress picture!! My mini-goal will end on the 2nd… but I’ll probably be doing pictures on the 7th so I have a few more days to prepare. I’d love to hit 40 pounds loss in 1 year and that’s my motivation now. More importantly, I just want my stomach leaner and looking better.

OK so I’m still recovering from my canal. I just feel so slow and not like myself lately. Sleep has been $hitty due to the pain meds I’ve been taking. I’m HOPING that tonight will be a chill night. Yesterday I did back/bis no cardio, Sunday I did shoulder/tri w/ 45 min. stepmill cardio… so today I think I’m going to do chest, abs and killer cardio. I think I will save legs for tomorrow. Tonight I will also be making my lunches for the next 5 days. Tonight I plan on getting to bed at a good time and getting some much needed sleep.

OMG it’s soo effin hot down here in SD! OK so Friday I had dentist work so I didn’t work out, took an OFF day. Saturday I tried to get back into the gym but I didn’t even go to my BBC class cause I was still all drugged up on vicodin from the root canal… so I tried to go in the evening but felt super faint after doing 5 back/bi exercises so I left and got some food. Sometimes you just have to rest and listen to your body. I found this out the hard way. As much as I want to work out I had to keep my @$$ in bed. I’ve been doing soo good. Umm so today I got back in officially.. well nourished and ready to rock another week of fat-burning. My eating has been good since Friday… I’ve been on target.. but nothing exceptional since I’ve been kind of sick from the dental pain, but it’s been clean food so I’m ok. Today I’m drinking lots of water, I’ll finish this gallon by tonight and I did shoulder/tri today with 45 min. stepmill intervals. Gooood way to start this week I’d day. Can’t wait for legs tomorrow w/ trainer.

Thursday was a very productive day, I was right on with my diet except I had a super light dinner/post-workout meal which was some non-fat yogurt w/ almonds and a protein shake… I could not eat that much and felt so tired after working out. Oh, and I tried SuperPump oppose to my Fuzion and I’m sorry but I love my Fuzion a lot better! I’m going to give it another shot and take 2 scoops since I do have a high tolerance for crack juice. Also yesterday I had my last Tummy and Tushy class, then went over and did stepmill for 40 min. But before, I felt as if I were stoned and so lethargic off of one scoop. I was so excited and I’m like even hesistant to do the 2 scoops because I don’t want to get sick. The only upside it had for me was that it tasted AMAZING, which is what got me amped in the first place. I bought the trial size of tropical fruit punch… thank god it was only $20. I’m super beat, but I had tons of water and vitamins yesterday. I’m still sore from legs on Tuesday! Oh and from VitaSport’s Fuzion…. I’ve NEVER crashed or felt like that. EVER. I’m hoping for the best when I try a "real" serving… I also had like no vascularity like I do with Fuzion… I’ll post again what happens from 2 scoops. Today I’m seeing the dentist so I’m chillin’ at work half-day today and resting at home post-dentist. BBC is tomorrow, so I’ll try it then… if it doesn’t work, I’m running my @$$ up to Temecula for Fuzion.

OMG so today is the 100th blog… wow! It’s been such a long, funny, tiring, frustrating, happy, driven journey since last April. It’s been a little over a year since I’ve really commited myself to fitness. Some things have taken a while to kick in… but at least they kicked in at some point right? I can’t wait to post my 1 year actual prog pics (that started last May). It will be SUPER interesting and I’m very nervous/anxious… hence why I’m super kicking my butt everyday from here on out. So yesterday was another great day! I was right on with my eating and water chugging… I think I took a little too much Fuzion because I was sweating bullets throughout my whole workout! I did a 20# db shoulder press ss/ 10# tricep extension for 4 sets at 15 reps. for all, did the machine shoulder press for reverse dropsets, tricep rope pull down till failure at 3 sets, chest press machine reverse drop sets… I can’t remember the rest… all of these killed me yesterday but today I’m not really sore today. For cardio did 50 min. 3×1 interval stepmill. post-workout. I’m STILL sore and walking funny from my leg workout though ha ha. All in all… still going great! Tonight I’m doing my last TNT class + either 45 stepmill or may try spinning with a friend. Peace.

OK! So Tuesday was a squeaky clean day for me. I drank a TON of water. I had my Fuzion and went to the gym for legs and light cardio. I did a 40 min. leg work out that consisted of smith squats ss/ smith lunges (only 2 sets), then followed by 2 sets of reverse smith lunges. I did a drop set from 215# on seated leg press. I also did drop set on lying leg curl from 70# (I did 2 sets of drop sets on this one from 70#). I did the inner thigh machine drop set from 95#. And to make sure I was dead I did leg extensions… 3 sets at a mod./heavy weight until failure… which was about 8 reps. each time. I followed it with some moderate elliptical cardio for 30 min., had a 5 min. warm up prior to all this. I’d say it was a good leg day, and I can definitely feel it today. Today I’m anxious for a shoulder/tri/chest workout by ME… and I’m determined as all hell to get on MY stepmill at the gym for 45 minutes for 4 x 1 intervals. I can’t wait to get off work and work allllll this stuff out.

So Monday was a really good day, I’m trying something new with my diet and eating leaner/cleaner proteins and less but more complex carbs. I made out my diet menu for the week again so I know exactly what I’m eating every day Mon.-Fri. from 8AM to 7PM.   Last week this menu really helped, I break it all down into calories, and then use my daily plate to see how many grams of protein, fat, carb, pretty much everything that I’m ingesting. Yesterday’s training was back and bi with the LAF trainer. It was killer and I’m a bit sore today. I had tons of water, vitamin and fiber supplement. I also did 40 min. 4×1 interval elliptical cardio since the stepmills were both occupied. Today is legs so I’ll be doing treadmill cardio/cool down only… so hopefully tomorrow I can get on it!