Kimberlie Martin’s cuteTrainer

Monday - Legs, abs, cardio

Tuesday - calves, chest & biceps 

incline bench [last 20, 30, 35/30, 20/10]
3×15 @ __, __, __
2×15 [close grip] @ __, __
1×8 @ __ 

flat bench flyes[last 15, 18.5, 20.5]
3×15 @ __, __, __ db’s 

cable crossovers[last 30e.s.]
3×15 @ __, __, __e.s. 

dumbell pullovers[last 55, 60]
2×10 @ __, __ 

barbell curls
4×12 @ ____ 

rope cable hammer curls[last 30 l&r alt.]
4×15 @ __l&r alt. 

calf presses on leg press[last 270]
5×20 @ ___ 

cardio*[last 3.1 mi walk]
-_________

DiET*
2:00 - egg beaters(3) egg(1), steak, cheese
6:00 - protein shake w/ 1/2 c milk & peanut butter

Sunday - Make-up Day

roman chairs
3×2min

chin-ups
5×15

one-armed pullups
8 down to 1 each arm

goodmornings
4×15 @ **, **, **, **

deadlift(straight legged)
4×12 @ **, **, **, **

hyperextension/weighted ball-ups
[1×20 up-down @ **, 1×20 left @ **, 1×20 right @ **/1×20 plate ball lifts @ **]x3

flat & rounded lower ab crunch
2×20 each [with ankle weights]
2×20 each [w/o weights]

cardio*
- **

DiET
11:45am - 3white 1yolk omlette w/ 2oz lean steak
1:45 - **
3:30 - **
5:30 - **
7:30 - **
9:30 - **

carb-up day YAYYYYYYY!! i keep these very low in fat, but since i go a strict 6 days without them i still implement a little bit of sugar (thru rice krispie treats, some cereal, and fruit juice).  I always start at 12am on Fri so I usually get all my cravings out of the way early-like I had a piece of chicken and 1/3 grapefruit and an hour and a half later i had some frozen flatbread pizza, 2 english muffins, 2 bowls of reese’s puffs and some chips/salsa.  This morning i woke up at 10:30 and simply had a rice krispie treat and 20 min later a protein shake, bc I don’t crave that sugar anymore and am not hungry much at all.  Later thru the day with my meals i’ll stick to protein shakes (i normally do not drink these because they tend to bloat me and give me NAAASSTY farts :o) bc they fill me up more than chicken which means less of the carbs.  I’ll give myself a cheat meal tn still very low in fat (think-wheat pasta!) and im back on at 12am.  Since I’m now on a routine where I am OFF on Sundays I switched my carb up day to Saturdays-I feel like I am still making progress this way but if I eat like shit and don’t work out, that is like a double negative!

I’ll post progress pics every FRiDAY…so keep your eyes peeled! =]

Friday - Shoulders, Triceps, & calves

standing shoulder presses
4×12 @ 25, 30, 34, 37

one arm shoulder presses
3×12 @ 20, 25, 30

upright rows superset w/ front raise
3×12 @ EZbar

rear delt flyes supersetted w/ front raises
3×15 @ 20, 25, 30

front db raise
3×15 @ 12.5

standing laterals
3×15 @ 15, 18, 15

tricep pushdown(nautilus)
4×15 @ 50, 65, 75, 90

skullcrushers
4×12 @ 5, 10, 15, 20 + tummy raises

Thursday - Back & abs

roman chairs
3×2minutes

reverse pullups
5×10

bent over long bar rows
5×12 @ 25, 35, 50, 60, 75

t-bar rows(underhand grip)
3×10 @ 25, 50, 75

rows on nautilus
3×12[palms together] @ 50, 60, 65
3×12[overhand] @ 50, 60, 65

high incline db row
3×15 @ 20, 25, 30

lat db swings
3×12 @ 30, 35, 40

lat pulldowns
3×10[narow grip] @50, 70, 80
3×10[wide grip] @ 85, 100, 115, 40
3×10[behind the neck] @ 55, 70, 100, 55

cardio*
- **

DiET
10:30 - 4egg beater 1 egg omlette with some FF cheese, regular cheese, some ground turkey and turkey bacon
12:30 - 4oz chicken w/ light soy sauce, 1/3 grapefruit
4:30 - 4oz chicken, hummus, 1/4 grapefruit
6:30 - **
8:30 - **

I don’t like this grapefruit idea with every meal…it just seems like its WAYYY too much sugar. I’m stopping that and subbing in broccoli or cucumbers if I’m starving, however if I get a sugar craving (which goes away if you religiously take fish oil pills…but I don’t take any supplements after a few too many bad nauseating experiences with various ones) I’ll have some grapefruit. Happy dieting! =)

Wednesday - 0FF!*

Tuesday - calves, chest & biceps

incline bench
3×15 @ 20, 30, 35
2×15 [close grip] @ 30, 20
1×8 @ 10

flat bench flyes
3×15 @ 15, 18.5, 20.5 db’s

cable crossovers
3×15 @ 30e.s.

dumbell pullovers
2×10 @ 55, 60

barbell curls
1×12 @ 6ft bar
1×10 @ 6ft bar + 1×4 @ EZcurl
1×10 @ 6ft bar + 1×2 @ EZcurl
1×12 @ EZcurl

rope cable hammer curls
4×12 @ 30l&r alt.

calf presses on leg press
5×20 @ 270

cardio*
- 3.1mi walk

DiET
2:00pm - 4oz chicken, broccoli, 1/2 grapefruit
4:00pm - egg beaters, broccoli, 1/2 grapefruit
5:45pm - 4oz chicken, broccoli, 1/2 grapefruit
8:00pm - egg beaters, 1/2 grapefruit
10:00pm - egg beaters, 1/4 grapefruit

Here’s some pics from my last show in April*!
 

Monday - legs, cardio

hack squat
3×15 @ 160, 230, 250
1×12 @ 270

leg press
1×12 @ 360
1×10 @ 450
1×5 @ 540
1×12 @ 180

hamstring curl(prone)
2×12 @ 80, 90
1×8 @ 100
1×6 @ 110
1×12 @ 40

quad extension
3×12 @ 60, 70, 80
1×12 @ 30

lunges
3×10, 8, 6[each leg alt.] @ 30db’s

cardio
 * 2 mi run

DiET
2:00 - 3oz chicken, 1/4 grapefruit
4:30 - 4oz chicken, 1/4 grapefruit
6:30 - 4oz chicken, 1/4 grapefruit, 1/5 c brown rice
9:00 - 3oz chicken, 1/2 grapefruit
11:00 - 2 1/2 c fat free chicken broth, 1c cucumbers w/ FF sour cream
carb total- 9g low gi carbs (1tbsp sour cream & brown rice)

I’ve heard raves about the “grapefruit diet”-a few show winners told me themselves that the only foods they ate during an entire prep was chicken, brown rice, grapefruit, and green veggies(obviously not peas or green beans however). So I’m tryin it! They ate half a grapefruit for each meal, but I’m cutting it down since I’m not a guy.

This is a ten week prep; I’ll stick to very low carb since the last prep I did I incorporated too many (I used high/low days) and on carb up days didn’t stick to what my body could handle — instead of brown rice or oats I ate bread, potato, etc..which works for some people, but unfortunately not me =(

Notice how late my first meal was - I’m trying to get my sleep schedule back in order because I mean hey I’m a college girl on summer break! In a week it will be moved back about 4 to 5 hours, but I insist on doing cardio before I eat. If it doesn’t happen what am I gonna do about it, but it’s one of those things that will get adjusted as soon as I get used to prep in a few days.

I weighed in yesterday at 143 - the most I have ever tipped the scales at!  However I don’t look or feel that big which is extremely weird…I took a week off lifting(5 days to be precise) and ate like a little piggy for a week, so I’m assuming all that sodium –> mad water retention.  I’ll keep weighing myself during the week and I’ll post what photos I have so far so I can monitor my progress as well.