Krystle’s Training Blog

So yesterday was shoulder day with Jen. She doesn’t come in until a little later than I do so I managed to get 3 chest exercises in before she got there (fly machine, incline press and seated press). Once my dear got there we did side lateral raises ss w/ front plate raise, reverse delt flys on incline bench, seated db shoulder press, bb upright rows and then a failure set on machine shoulder press. My diet has been PERFECT all week and I have it all logged on my daily plate to prove it ha ha. Today will be a fun bi/tri/ab/hiit workout… I think we will do the HIIT on the stepmill though, well at least the majority of it. If the WF is delivered today I’m going to pick up that crap on lunch, or even after work! I’m wayy stoked to try it, I will def be reviewing it too.

So my wrap up for yesterday is good, logged all the cals, was right on with everything including supps pretty much. I went ahead and bought the White Flood since it doesn’t have creatine (for now)… I should get it tomorrow so my Saturday workout is going to kick ass. For back I did the PFB way with reps/rest/sets for T-Row, seated cable row, seated machine row, assited pull ups and wide grip lat pulls… followed by a couple bi exercises that included drop set 21’s and barbell curls for the hell of it cause I was feelings extra fiesty. Followed all this stuff up with 30 min. elliptical HIIT and I was sure as hell ready for that protein shake and post-workout carb once I was done.. tired me the f out. Today will be shoulders with Jen my love and we will rock it hardcore, followed by calves, abs and HIIT stepmill cardio.

Leg days oh how I love you. I’m not doing that many leg exercises, but definitely putting a ton of quality into my 3-4 that I’m doing while on this program. Last night was a pleasent mix of leg extensions, hack squats and lying leg curls of 4 sets each and the reps. followed suit with this week of the PFB. By the fourth set of leg extensions and pretty much exhausting the crap out of my quads and maxing out my weight for the first exercise I was pretty much done by then ha ha. By the time I got to the hack squats I wanted to cry but sucked it up and did all 15 reps every set and the lyign leg curls couldn’t go as high as I normally would on a fresh hams day because the hack killed the hams already. Jen and I supersetted all our legs with ab exercises to speed up the workout and keep out HR high. My food, supps, water was all good yesterday. Today I’m ‘finalizing’ my menus for my carb cycling and each day it changes so I’m good to go. I like to have structure in my diet, it’s just a qwerk about me, and it’s the best way for me to succeed if I plan EVERYTHING out in advance so theoretically leaves no room for error, it’s just 53 short days right? I think I will number my blogs with those to keep my ass in check too once I start. It’s pretty much the same, whole, clean foods from Steve’s but I’m really getting in there with my carb/fat/protein counts and cycling the carbs. I’ve done super low carbs before and my body responded very well to it… I think most people’s do, and females even more than males I read yesterday on here. Today will be fun full of researching some more yay!

I am pretty sore today after last night’s workout. I did incline chest press, seated chest press, assisted dips… and threw in a moderate weight rope pull down to exhaust the tri’s since I won’t be working those again until Friday. I could barely even pull it down on the last couple sets I had way too much pump. But it was very nicee! I did a couple ss abs and calves… today will be the ab circuit. I’m really going to switch up my cardio so last night I did incline walking no less than 6.5… all the way up to 15 max. I did intervals of powerwalking and every 5 minutes did a 1 minute jog (uphill @ 10-12 incline). Every couple minutes I’d adjust the incline on the powerwalking sessions for about 30 minutes… but no less than 6.5, and at 2.8 mph speed… then up to a 6.0 for the jog. I’m verry excited because a friend hooked my up with a carb cycling eating schedule that they used when sheding bf in prior weeks before a competition (not the crazy few days before comp.. but weeks before while your still trying to cut fat, not so much water here). It’s about 53 days long, I think I will start it this Sunday since I already made all my food for the week. They also told me about California lifestyle flax bread.. has anyone tried this? It has just 6 carbs and 10 grams of protein… tops ezekiel for sure! I’m going to go pick some up today and start working out all the kinks in the new diets as far as what kind of carbs I will consume since I like it simple and quick to prepare or grab everyday. I don’t care if it’s the same thing everyday… as long as there are results, that’s all I need. I’m going to give this diet a whirl.. I log most my calories anyways so I don’t forsee any compications… and I’m not going anywhere that would detour me from cheating horrifically so I think I’m good to go. I’m going to write this ish up and put it into action. Peace out body fat.

I had such a great weekend! A little interval sprinting on Pacific Beach at sunrise, shopping (walking around pretty much all day), eating too much and visiting haunted houses. I pretty much went on a mini-vacay for like 2 days with my sister and it was verrry nice and hella fun. I went to Warped Tour on Saturday which was sick as hell! Got burned, and it was a ton of walking/standing/waiting but it was worth it cause I got to see ALL of my all-time favorite bands play. I rock out to hardcore while I lift so it gave me some oomph to get my ass back in the gym today after a 2 day break. I’m ready to kill it today. I’ve slacked on my supps last week but started those again this morning. Today I’m keeping it clean with tuna after my high carbs this weekend. I’m also doing a 5K in 3 weeks for Children’s Rights (San Diego CRY Walk)… if anyone wants to donate please feel free to hit me up. Aside from getting in shape for myself and for my health, I want to use it to help out charities and medical centers raise money for important issues that I’m passionate about. I’m going to do a 5K run in November for Cedar-Sinai’s ovarian cancer research center up in LA. I’ll blog more about that journey once it’s a bit closer. This, and heart disease, are my primary passions because they are what my parent’s passed away from. You know I will be out there running my heart out to do what I can to help out these doctors that are doing awesome things so that other people can live. Cancer and diseases are scum. In other news, I’m really excited about my next three weeks as they are the final in my PFB. I won’t be able to cheat AT ALL… and I’ve already planned out all my food so that it will be in my favor to kick ass. I just need to get enough sleep so I can get it all done, and have bomb.com progress pics at the end of it. Happy Monday!! Let’s do this!

Yesterday I did really well on my eating and water drinking… and green tea drinking! Had a great workout with Jen12884 for the back! We did t-row ss w/ hyperextensions, seated cable ss w/ wide lat pull, and then topped it all off with seated machine rows alternating the close and wide grips. We did them all following the PFB rep/set/rest for this week and it was almost like a super pumped cardio workout. I’m going to get some more AAKG today, too. I have a potential meet up with some other people this evening for legs.. should be pretty intense since they are all comp. people and trainers. I have so much to do before this weekend! Warped Tour is coming to SD along with a couple close friends, I’m off on Friday.. plus other fun stuff planned I can’t wait! I’m going to have to switch my active rest day from Sunday to Saturday due to WT since I’ll be walking for like 7-8 hours that day! Love my bands that I rock out to in the gym and I can’t wait to see them LIVE! My supps have been slacking a little bit since I stopped taking this trial one for like a week.. which I loved it but it’s not cheap! I’m really going to try to watch my carbs and sodium from here on out. I need to break this little plateau I think I’ve hit. I can do it though!

Well I must say that week 9 is a huge kick in the booty yet again! That’s why it’s psychotic, right? The split is totally switched up and doing back to 1 body part/day which is what I used to do on my own, about 8 long weeks ago! On my PFB in month 1 I dropped like 5 pounds, this past month I didn’t lose much… but my body composition, especially on my stomach, shoulders and arms, has visually changed; this is just how my body rolls. SO if my theory is correct this last month I should be able to drop a few more pounds.. omg it’d be my goal to just lose like 5 pounds of fat to get to 130 or even break into the 120’s for my little frame. THIS IS MY GOAL… we will see how I accomplish it. I’d ideally like to lose a steady 1# a week… but I will take 5 if I can like month 1. Last night was chest, calves, abs and elliptical cardio and it rocked. Tonight I have back, abs and tread/ellip HIIT which will be interesting.. it’s a new thing so I’m interested as to how I will keep up. God bless Jen12884’s heart for dealing with my pushing and yelling as much as she whines, yells and complains aloud while working out with me. Granted, she can’t lift as heavy, but that girl is pushing herself hardcore and going through the motions and keeping up with the supersets everytime. GOOD JOB JEN!!! I’ll see YOU tonight missy!

… was bomb.com! I did incline press, seated press, seated flyes, side lateral raises ss with front raises, military press ss with tri ext, reverse flyes, tri push down, rope pull downs, abs and elliptical HIIT…. oi vey! It was very, very nice! This weekend will be soo fantastic with everything I have lined up I can not wait! Tonight will be back, bi’s and HIIT again! Let’s doo this!!!

Last night was a pretty good back/bi workout.. I had a friend show me some stuff which was cool to break out of my own shell this one time in all my weeks of PFB because at my branch I don’t have a couple of these machines. It consisted of wide grip pull ups, underhand lat pull, seated machine row, high row, seated cable low row and what I call the lawnmower pull… followed by rope curls and bb curls ss w/ db hammer curls. I’ve never really focused that much on my chest but I’ve been giving it just as much importance as the tri/shou on these days. Since this is what’s going to help cut the ant delt… I’ve been beating the crap out of it too. I can’t wait to get in there tonight and throw around some weights for chest/tri/shou.. followed by ab circuit and the wonderful HIIT on the elliptical. I am going to religiously switch up about 3 major things on my diet from here on out for the rest of my PFB that a fitness dietician told me about. It’s time to drop a couple more lbs of fat… and pump it up tonight.

Yesterday was leg day 1 for week 8 and it had me shaking towards the end. Workout consisted of leg extensions, seated leg press, hack squats, walking lunges, lying leg curls and seated leg curls following the plan. I was able to go up in weight a bit on the hack squat but it was a bit shaky shaky towards the end of the last set. I’m planning on doing pics and measurements this weekend, and then again after the 4 weeks. I went and tried on some clothes last night and was able to comfortably get into some 5/6 dress pants… AND medium jackets! I’m pretty petite in height so I think I can live with these sizes. I have a killer back, bi, ab circuit, HIIT workout lined up for this evening!