Krystle's Training Blog

Week 1

KrystleKirby — Tue, 03 Nov 2009 03:49:05 +0000

My first week back on the PFB was a success. Diet was on key everyday, drank a ton of water and got every single workout in, plus a couple extra cardio sessions to kick it up a notch. All in all I’m very happy with it! This week I intend on kicking more butt, pretty much the same as last week. Just have to do my best every single day, right? I got a late start on my water today since I had to get a new bottle of water on lunch but I’m back in business and ready for my million trips to the bathroom the last half of my work day. Can’t wait to get back in the gym and lift some good weight this evening.

YES

KrystleKirby — Tue, 20 Oct 2009 20:52:03 +0000

I’ve been doing some MORE thinking and it’s apparent that I do much better when I have a longer program that I can stick to, and more people doing the same thing as me for support. The ShowTime workout, no joke, kicked my BUTT and I’m loving every second of the HIIT and supersets. I think I did a little jolt out of the ordinary, I mean, I was able to drop like 5 pounds in 1 month so that’s GOOD for me ha ha. So now I’m here looking for my next plan of action. I had such good body composition results from my first round of the Psychotic Plan that I’ve decided to do it AGAIN! This time, WAY less cheats! He’s been so kind and helped me really personalize the eating plan since I’m lactose and can only eat at certain times because I work full-time and what now, but I think it’s good to go now. Let the mass cooking begin! This Sunday I’ll be shopping, cooking, weighing food, along with body fat testing, loggin my BMI and measurements and weight before I embark on another 12 week program. I realize there’s Halloween, Thanksgiving, Christmas and New Years and my birthday all in this time frame… and to this I just have to say I will do my damn best when these days come, good thing is I don’t really care about Halloween other than dressing up, and Thanksgiving is whatever for eating, but Christmas will be the hard one! At least it’s far away enough that I can get some good momentum going and I’ll deal with it when it comes along… other than that, it’s a day and a workout at a time. I’m so ready to cut this body fat, I’m going to do whatever I can no matter how silly or retarded it may look to the ‘average’ person. Another thing, I was at a public event this weekend and it’s amazing how many people are just ‘average’… as far as physical fitness. I do not want to be just average, I want to stand out as wow, that girl works out, or dang, she must lift. Funny how ya, that’s apart of it, but even then you can lift your heart out and not drop fat if your diet is crappy. I’m going to hit it hard ShowTime style one last week, and then next, I’m back on the PFB even more than before

New Game Plan

KrystleKirby — Mon, 19 Oct 2009 20:55:08 +0000

So many things have gone on lately! I hardly get sick but it got me for a little, hopefully my immune system is built up a little so I won’t get sick anymore this season! I will be getting the regular flu shot on Wednesday so I can be certain, as much as I can be at least! After a mediocre/up and down diet lately, this weekend I straightened it out, although this week coming up I’ll be going out to bomb.com lunch places so God knows I will be very tested this week. I’m shooting for gold, and only to indulge a little at these restaurants. My workouts are always on track, and I plan on doing the final show time week 4 this week. After much thought, I decided that I will redo the Psychotic Plan again to bust into the 120’s. My goal is to start the 26th, and with Steve’s help, tweaking a good diet that will allow me to drop this body fat. On Sunday I’ll get it all ready, get my measurements done, write down my BMI, and get my bf tested. I KNOW I have so much potential underneath this lingering body fat. Soo frustrating! My biggest problem will be with cheating, although I’m going to completely abstain alcohol, even on Halloween coming up. It’s now or never and that will always be around so I CAN not drink. I did have 2 great workouts this weekend after I got over being sick. Did a back/bi/HIIT stepmill sesh Saturday morning, and then an awesome leg sesh with incline cardio yesterday. This is a very exciting yet bitter sweet week for me! I’m amped and motivated for new things in the future!

A Deeper Look

KrystleKirby — Thu, 08 Oct 2009 21:17:17 +0000

Of all things that happen, life events and problems, the gym is still the 1 place I can go to vent through iron and music. Once the ear phones go in, it’s all about me and my body and what I can do to improve it. By body, I am referring to my mind and physical being. With my latest program, show time, it really allows me to lift my heart out and then take about 10-12 minutes to reflect and think. Sometimes I’m feeling sappy, sometime I’m feeling like Wolverine. Granted most of the times it’s Wolverine, I think there’s no better place than to just let yourself feel and think about the not-so-positive things that are going on in my life that I need to either fix or work on. Now these things could be directly about myself and my character, or how I interact with other people and their character and if it’s positive to have that type of relationship in my life. Ah, it’s a neverending battle it seems sometimes. The gym, at about $30/month, is the cheapest therapy session anyone could buy. Sometimes it takes someone to help you think outside the box, but you know yourself and are probably pretty intelligent and can think for yourself, you just can’t forget that, that’s the thing. These are things that constantly go through my head while I’m working out. They keep my head thinking and my heart pumping while I’m lifting or doing some crazy HIIT. Given the past few days of my life, I’ve learned to trust your instincts and your body. If something or ’someone’ hurts, why keep doing it? Therapy through fitness has pulled my through some tough times, and is about to pull me through some more tough stuff again. Now I’ll summarize my leg workout last night, it’s the first leg workout on week 3: 5 min. warm up, 90# smith squats (6) ss 12# db rev lunges (40) for 4 sets; leg extension triple drop-set up to 20 reps on each d/s and max. weight 120; inner thigh machine 4 x 20 at 80#; leg press triple drop-set up to 18 reps and max. weight 210; elliptical HIIT for 10 min.; seated leg curl triple drop-set up to 20 reps max. weight 105; lying leg curl tds 15 reps max. weight 80#, finished it up with 15 min. HIIT ellip. I have pretty even muscle soreness in every group for once, not a lot, but definitely enough to notice when I take a step. I’m ready for another session tonight; I have some more self-improving to do, in my mind and body. Day by day.

ST - Week 3, Day 1

KrystleKirby — Wed, 07 Oct 2009 08:55:05 +0000

My arms were pumped as hell tonight, it felt so good to be back in the gym after the past day of not-so-positive things going on. I wasn’t all that motivated, but once the flood kicked in and started my first chest exercise, jamming to my A Day to Remember I was back in business, at least for the next 2 hours. My workout for today consisted of: tri-drop-set of machine flye; then a 4 set super-set of incline chest press w/ incline flye. The gym was pretty busy tonight so I left chest at just the 2, then did 12 min. HIIT on the stepmill. Next for shoulders, did a total of 3 super-sets, with 4 sets in each ss and first set for 5-6, second was 21-25. These were, smith standing military press and side db lateral raises; seated shoulder press and bent over db rear flye; upright bb row and front plate raise. Then, hopped on the mill again for 12 more min. of HIIT… last was 1 super-set of 5 sets of tri, overhead ext and press downs. I was feeling pretty weak since it’s a low carb day after this, def got a great pump and then went and did the ellip for 12 more min to finish the w/o. It was awesome and complete. Diet was great today, over a gal of water. One day at a time, and today was A+.

Thursday

KrystleKirby — Fri, 02 Oct 2009 21:25:28 +0000

Legs was awesome yesterday; I was able to keep my rests to just 1 minute which definitely intensified my workout. It consisted of 5 min. warm up, 10 (100#) smith squats ss w/ 40 (12#) db reverse lunges for 4 sets, 10 seated leg press (235#) ss w/ 20 (115 max wt.) leg extensions for 4 sets; then, hopped on the incline tread for some powerwalking/sprinting HIIT for 10 min @ 8.0 (running) and 15.0 (pw).. and this was sooo hard, first 3 min had to just incline to stretch out my muscles cause they were on fire; followed by inner thigh machine 4×20 and a triple drop set on lying leg curl, max weight of 80# for 3 at the top, down to 40 pound @ 15… I LOVE triple drop sets. I’ll do these in lieu of a super set if my machines are being occupied, then I’ll break it down into 2 tri-drop sets. After all this fun I hopped on the elliptical for 20 min HIIT and 5 min. very cool down. I’m feeling nice and sore today, so tomorrow will probably be worse Perfect diet yesterday, today is all plated out and I have back/bi tonight.

Organized Chaos

KrystleKirby — Thu, 01 Oct 2009 23:53:42 +0000

Lots of things going on lately! I’ve still been in the gym Sunday/Monday and last night.. but Sunday is technically supposed to be rest day, and Monday turned into a little cheat day anticipating my real cheat on Tuesday at bomb.com Mexican food, mm it was soo good and after hopped over to another bar/restaurant for some dancing. It was def nice to get it all out of my system! So between Sun-Tue I did 1 weight/cardio sesh and 1 cardio sesh of medium/low intensity for 1 hour after my small cheat on Monday night. I’m in love with the incline walking! I’ll rock that for like 35-40 min. at 10-15.0 incline and 3.0mph, no problem, and then switched to the elliptical, followed by 10 min sauna sesh so relax. Also got slammed with that time of the month and um, carbing up a ton, plus period yeah… gained a few pounds in 1 day. As much as I love the bad food, I love the good food even more.. and especially like really good clean food when I take the time to make it not so bland, is awesome. So first half of the week was active, but not BAM like the 2 weeks before, getting me down to 131. I’m totally back on track, yesterday was a 75c day, only ate like 66c though, and today is 50 and I pretty much start my new CC today, until the 23rd. Yesterday I did shoulders and abs with some friends, they aren’t used to my showtime split so I ended up changing my workout for them this one time only. Did 2 supersets of shoulders for 4 sets… upright rows with cable/bar and lateral db raises, then cable shoulder presses and reverse flyes, followed up with the astonishing ab circuit from fitnesspoynters, and 15 min HIIT and that was it! I did a lot of thorough cleaning and drank 2 gallons of water. I used yesterday to clean out my system too of all the unclean food, and it worked because today I’m feeling lean and mean, ready to tackle legs tonight and that stepmill incline treadmill. So much going on… diet and training are back from their 2 day vacay. My goal this month with my health is to drop another 5 pounds by Halloween, make every workout kick @$$ and complete, everytime, and keep on track with my increased green tea consumption. Oi vey this blog is a little messy but that’s the state I’m in now.. !! Let’s do this October!

Week 2 - Day 2

KrystleKirby — Thu, 24 Sep 2009 23:11:03 +0000

Yesterday did some legs, abs, HIIT and tri that I coudn’t get to from the previous day. While I was waiting for my beloved to arrive I killed everything with two 4-set supersets (except abs). This week the reps. are 8-10 for first exercise and then 16-20 for the second, which I try to max on each at the highest weight possible, even if I have to decrease half way. Warm Up = 5 Min; Tri: dips and rope pull downs, db extension and press downs; 10 min. elliptical HIIT (same pattern as week 1); Abs: 20 BOSU crunches and 40 Russian twists; 10 min. elliptical HIIT; Legs: smith squats and db reverse lunges, then leg press and leg extension; 10 min. stepmill HIIT; then iced it off with seated leg curls, 4 sets to failure, no more than 20 reps. Props to jen12884 for sticking it out! Back, bi and HIIT ST style today… Ate every single 100 carb yesterday, today is 50 AGAIN… waiting for the weigh in on Sunday, and cheat next Tuesday with the girls. Eyes on the prize!

Week 2 - Day 1

KrystleKirby — Wed, 23 Sep 2009 23:58:02 +0000

Yesterday was such an awesome day for diet and eating. It was a 50 carb day and I aced it, even ate tuna which I’ve been boycotting for a while now. Drank 4L of water, Vitamin B and White Flood for supps. As far as training, it was supposed to be shoulder/chest/tri… after doing my 2 supersets (of 4 sets each) for chest and shoulders my tri’s were so pumped I couldn’t squeeze out anything. I’m doing to isolate and kills those today along with legs and abs to make up for it. I’m especially proud of my stamina with my shoulder exercise: military smith presses of 40# (10) ss w/ 10# lateral db raises (20) for four sets, then did upright row 50# bb (10) ss w/ bent over lateral raises using 5# (20). I know the 5’s sound wimpy but those are insanely hard when you have to do 80 total reps, and it’s like the very last exercise you are trying to exhaust. I know you know what I mean! Today is 100 carbs, any I have all my meals planned until Saturday per my CC. I’m very excited to kick some more butt this week! I’m honest to God going to weigh in and pics on Sunday morning, and measurements if I can get someone who knows what they are doing.

Rest

KrystleKirby — Tue, 22 Sep 2009 22:30:23 +0000

I never rest during the week, usually it’s a Sunday, but I never really got my rest day this past Sunday. After working all day, I just felt so hungry and tired so I just went home, took a nap and ate a dinner with a friend that wasn’t on my diet plan. It wasn’t that great, but it wasn’t a gorge-fest like how my cheat days normally roll. This was just one of those times my body was yelling at me for mercy, and I gave in. I’m starting my week 2 of ST tonight, going on 50 carbs today and the carb cycles are decreasing by the week.. I think I’m on 50×100x100×50 now… but after my supposed 50 carb day yesterday that I totally forgot about, turned into prob over 100 carbs.. I’m 50′ing it up today with tuna according to plan, then back on the normal plan scheduled for 100 tomorrow. I really need to do some more planning when I go out of town for the carbs, usually I’m only planning for protein, oh well next weekend will be better! I definitely feel leaner in my oblique areas and my tummy fat as my friend called it, looks less dense of fat… which I concur! I just need to keep busting the cardio and abs to melt that crap off. I’ll have my trusty sidekick tonight for shoulder/tri/chest and our crazy HIIT show-time style. I looove doing it between, it makes things go by so much faster and you can really be versatile and keep the heart-rate up. I haven’t made tuna for work protein in soo long, I’m actually a titch excited to eat it. I have 2 cans made up with 1 serving ff mayo, 2 serv. dill relish and mustard for both cans.. along with a piece of my Mahler’s California Lifestyle Soy/Flax Protein bread for lunch and 2nd snack. I already plated all my carbs for today at home last night and got it perfect to 50c, counting everything I put in my mouth, condiments, supps, everything. As much as I love coffee, I’m going to give it rest for now because it’s been making me really nutty lately, I have no idea why… green tea it is. Sometimes I feel like I’m in such a neverending battle with my body fat, but then I look back at my pictures and realize, shoot, I’ve lost like almost 50 effin pounds so far.. and only have like 10 or so to go. Who knows.. whatever weight I end up at but look hella bomb.com I will be happy with. I’m ready to get back in there after my rest day for an awesome week 2 of clean CC diet and ST workouts from Tuesday through Sunday. I think I like having a Monday off so I can cook, collect myself, clean and chill after a weekend away.