Krystle’s Training Blog

Yesterday was a stellar chest/tri/shoulder/ab/HIIT day. I busted out the max amount of reps for every set until I was shaking. These days I end up spending almost 2 hours in the gym just because there’s so much to do, and I like to do it all thoroughly. Eating was all plated and perfect, lots of water and green tea. Today is off to a great start and I have all my chicken made until Friday. This week looks pretty good, I’m soo hoping to come in on Saturday at least a pound lighter and I’ll be happy. I’m going to wait until the very end to test my body fat. I have a couple big things coming up that I want to look good for in the last quarter of the year so that’s my motivation. I think I should only have like 15 pounds or so left to lose? Maybe not even that much, I don’t even care how much I weigh as long as the body comp. is in check and I look and feel great. I’ll be taking new pics/measurements this weekend so I can do a half way side by side comparision. Goo Team Poynter! Wooot

Saturday was a killer back, biceps and HIIT.. I ate very clean, not according to the diet, but I was able to cook finally and made some amaazing super low fat, clean Mexican food. Same thing on Sunday regarding food but I actually chilled all day and didn’t work out, only activity was rollerblading at the beach! I had a little extra carbs too, but not the ones outlined in my PFD. All in all I’m still right on right with everything… still waiting for that 1 cheat meal in a couple more weeks, it’s going to be soo good! I plan on kicking some major, major a$$ this week with my partner and keeping the diet right on. I do need to do my cooking tonight since I drove around everywhere and couldn’t get to prepping anything past Monday. I’m going to up my green tea to 3 cups a day since I’m still going for the no-crack fat burning right now with Lipolyze. Water is perfecto and all my food is still being plated so I hold myself accountable for logging everything I put in my mouth, whether it’s good/bad, 5 calories or 500 calories. I’m still motivated as hell and probably going to be searching for some more today.

Today is day 5 of week 5… I’m feeling a lot better after my high carb day yesterday! For the first time I feel just as lean as any other day as well even though I ate almost 2,000 calories! Today I have only quads/hams/calves ONLY, so I’m pretty stoked that I will be able to get in and out. I can’t believe I’m almost to the half way point of this program… I can really see things moving around, I’m not sure if I’m going to weigh in tomorrow or not. I think I’ll prob save the new pics, measurements and weigh-in for next weekend after this next week. I made some amazing chicken last night for the next couple days. This weekend I have a little more going on so I’m going to try my hardest to do great.  I love to cook but my menu doesn’t really allow for new things… we will see how I can improvise! Tomorrow is back/bi and HIIT and the beach! That should be another mini slap in the face to be good. I’ve been so good for so long now, and visually seeing results and people telling me stuff at my work of the changes… I’m loving it. Everything is in check today and for the rest of the weekend.

Today is where I start my 3 days all over again for week 5! I literally just got done being sore with day 1, good timing! My hams and calves are still sore as hell from day 2. Yesterday was back/bi/abs/hiit and although I’m not sore, I know I rocked the weights yesterday and made the most of my session with my new partner! I’m very excited to do shoulder/chest/tri/hiit again today! Today is also a great day because I can eat a little bit of peanut butter, olive oil and 1/2 a ww bagel!! My cals are def higher today but it’s part of the plan so I have to do it. All my supps are in check pre/post workout, water is at least 4L, and I’m plating all my food still so that is ultra in check. Can’t wait to tackle those weights this evening!

Well today was just like yesterday on Steve’s week 5… A BIG KICK IN THE @$$! Busted out squats, leg press, leg extensions, deadlifts, leg curls, leg press calf raises and standing calf raises… all with the special twist you can find within week 5 and 6 with the reps! You think, oh, those exercises are a breeeeeze! Um, not when you do them the way Steve wants you to in this part of the program. Again I had twitching, shaking, and I probably looked really funny walking around the gym because my quads and hams were tight as hell. I’m stoked I get to do everything TWICE this week and work out 6 times, I’ve missed it! My food was super perfect today and all documented, over 4L of water, all the supplements were right on including Lipolyze which actually, I don’t even know it’s in my system. I guess that’s the magic of this non-stimulant thermogenic… we shall see over the next month if my fat loss is accelerated. It’s very easy to take, cheap, and worth a shot. All in all, I gave 110% effort today, did my best with my eyes on the goal and kicked butt.

Oh my god… today kicked my @$$! It was especially nice to actually have a partner as beasty and I am to kick some butt with! It’s been quite some time since my chest muscles have literally twitched profusely while doing reverse flyes… the chest workout, shoulders, and tri workouts were so effin insane I just had to blog about it tonight! We even managed to do the ENITRE astonishing ab circuit of Steve’s which was insane as well! I usually have to break it up into 2 different circuits due to space and what not. Finished up with some 22 minutes of resistance/speed HIIT on the bike and I was personally shot to hell. Even mixing my protein post-workout I couldn’t stop shaking! Week 5 and 6 are sure to shock the $hit out of my muscles… with a clean diet I’m sure to drop a couple more pounds by the end of next week, my body comp will change for sure!! I’m also starting Lipolyze tomorrow, just got it in the mail from BB today! If it’s good enough for Tiffany Forni, and her much success losing so much within just 3 months, I’m going to give a shot, too! I’m super stoked on everything right now and can’t wait for legs tomorrow!!

This weekend was very nice and relaxing, it had to be after recovering from a kick butt pull workout on Friday and a straight up leg workout on Saturday morning. I actually took a full rest day yesterday and I had a little bit of a cheat on Saturday evening… but it’s ok and I’m back to the grindstone today. I had a fab weigh in… down another 1.5 pounds! I think my real success has been reflected in the body composition as I’m finally getting the fat off my tummy! I can finally see some linearity to it. These past 4 weeks have been super high weight and low reps. for muscle building, now I’m switching it into another gear on Steve’s program… I’ll be doing higher reps, but he has a special tiered way of doing the reps with each exercise! I’m very excited for it and I’m hoping to see another pound loss by the end of the week, and then some more next week! I’ll be sticking to the 4x/week HIIT, but adding 2 more days of training. I can’t wait to see how my pictures will look after the next 2 weeks… after 6 days of training and clean eating per week! Another small goal is to track my food every single day with my daily plate… 1 week down… 8 more to go!

Oh my god yesterday I burned my quads out nicely. I always start with the most involved piece of equipment which in this case was the smith machine, I used 120# for 5 reps, then kicked it down to 25# for the failure set. I supersetted this with some tricep overhead presses using a 30# db, and then right after all this did my smith calve raises with 50#. I also did an incline chest press ss w/ flye using 20# for 5 reps of each and then a failure set… I think I can move up to 25# though next time, whenever that is since I start crazy week 5 on Monday! After these I moved onto my triset of 40# bb upright row, 40# military bb press and 12# side lat raises, 5 reps of everything and a 20# bb/8# db failure set. I was feeling a little adventurous and after I went right into front db raises ss w/ some more side laterals to reallly bust my shoulders up. The AAKG I know is working because my delts were so freaking tight after! I moved onto the seated leg press and beasted out 3 sets @ 265# for 5 reps and then a failure set which I typically use half the weight I maxed out at. And then after double leg presses, I did single leg presses @ 120# and then 75# for the failure. I can tell you one thing is that I can feel the inner part of the quad swell up now, just as much as the outer. I wanted to do leg ext. too but didn’t want to over do it! I finished up with some HIIT elliptical for 25 min. and called it a day. I’m so pumped and ready for my pull today, I plan on hitting is extremely hard and finishing up my 4th week hard and sore! It’s time for some more lunge cardio! Water was 4L, had all my supps, pre/post workout food in good time, the rest of the food was right on as well. I can reallly tell that this no salt stuff is working! I don’t even miss it, even on my egg whites in the morning I’m only adding cayenne and black pepper, straight up. It’s soo bomb, and I also found a low, low sodium hawaiian marianade for my chicken and it’s all I need. I can’t believe I’m buying/eating about umm 40 eggs a week… thank god for 60 packs!! I’m beginning to get the diet down, and I’m very anxious for my high cal day tomorrow.. I get to eat 1/2 a ww bagel! Yesssss, and I’ve not had any kind of bread in over a week. Onto this gorgeous, hot San Diego day! I think it’s beach time!

Yesterday I started off with a 5 min. warm up, folllowed immediately with T-Row, wide grip pull down ss/ underhand pull down and seated cable row. After this I did hyperextensions for glute/ham/lowerback, barbell bicep curl and hammer curls. Next I did some major ham sets on the lying leg curl and seated leg curl… I swear my legs are my strongest they’ve ever been. All followed by a lunge/powerwalk interval on the treadmill for 10 minutes, then followed again with Steve’s astonishing abs workout! All the training was super high weight, low reps and basically a failure set. I drank over 4L water, got all my supps and pre/post workout meals, the rest of my meals were right on. I’m now searching for a more serious fat burner to add in for week 5 until the end! Week 5 gets even more serious and crazy with 6 dedicated crazy training days and I’m soo excited for the next 3 weeks and the progress that’s on it’s way through all this hard a$$ work! No one, or nothing is distracting me or standing in my way… it’s just about go time for cutting this fat… 1/2 week to go of heavy then leaaaning it out. I ordered some more protein I found which is even better and cost effective than the stuff I had been using. All my food is prepared for today, cooked up a couple pounds of chicken last night. I’m back to anti-tuna since I got my 2 day tuna/protein shake detox in after going to Vegas. I’ll be weighing in, measurements and prog pics on Saturday. Today is going to be great!

Yesterday I did my high weight push day. On the leg press I started out with reps @ 260#, then went up to 280# for 3 reps on the 3rd set, then down to 120# and did that until failure. After double leg press I did the same thing but using one leg and high weight, same kind of reps and then the last until failure. I also did the smith squat with 120# for 5 x 3 sets, and then lifted the weight to 50# for the failure set. My quads were super beasty after the quad part of push. I also did upright rows ts w/ military press and side lateral raises, all high weight, no more than 5 reps, and a failure set of each for the 4th set. For triceps/chest I did dips, overhead db press and a ss with wide grip underhand bar pull down and close grip overhand bar pull down. Finished it off with 20 minutes HIIT on the bike, then a 15 min interval powerwalk/run and cool down. Diet was perfect, drank over 4L of water and got all the supps in.