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  #1  
Old 07-04-2014
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Default Kristen's log

Client Screen Name: Krissy

Name: Kristen

Sex: Chick

Current Weight: 196.2 lbs (@ 5' 3")

Current Bodyfat Percentage: 39.4% (via caliper 7 point analysis)


Measurements:




  • Bust/Chest: 45.5"
  • Waist: 42.5"
  • Hips: 47.5"
  • Upper Thighs: 28.25"
  • Calves: 15.5"
  • Forearms: 10"
  • Neck: 14.75"
  • Upper Arms (unflexed): 12.75"

Illnesses:

Asthma. Hypertension.

Additional Considerations:

Impaired shoulder mobility.

Current Level of Activity: inactive.

My thoughts: We have a LOT of work to do here... mainly undoing some seriously out-of-whack eating habits. This should be an interesting consult.
________________________________________________

Welcome aboard Kristen!

~C
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  #2  
Old 07-14-2014
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8th July 2014 - Kristen

Bodyweight squat
4 sets: 20 reps each

standing sige leg lift:
3 sets: 20 reps each

plyometric squat
2 sets: 10 reps each

inverted row:
2 sets: bodyweight x 6 reps each

One arm row:
2 sets: 10 lb bell x 15 reps each

stretching: 10 minutes

10th July 2014 - Kristen

Jumping jacks:
3 sets: 20 reps each

circuit: 3 rounds
Kneeling push-ups: 6 reps
Plank: 20 seconds
sit-up: 10 res

Circuit: 2 rounds
Kneeling push-ups: 6 reps
plank: 20 seconds
half burpee: 10 reps

Circuit: 3 rounds
good morning: 20 lbs x 10 reps
Pike holds: 20 seconds
bridge: 20 seconds

Circuit: 2 rounds
Bench Dip: 6 reps
upright row: 20 lbs x 8 reps
Sprint in place: 20 seconds


12th July 2014 - Kristen

Superset: 3 rounds
Bodyweight Standing Calf Raise: 20 reps
Bodyweight Squat: 20 reps

Superset: 2 rounds
Jog/Walk: 150 metres
Overhead press: 10 lb bells x 15 reps

Superset: 2 rounds
Burpees: 5 reps
Lateral hop: 10 reps

Superset: 1 round
Step up: 24" box x 6 reps each
GHD sit-up: 10 reps

Bear Crawl:
3 sets: 20 seconds
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  #3  
Old 07-19-2014
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17th July 2014 - Kristen

Jumping jacks: 2 sets: 30 reps each

Lateral raises:
2 sets: 5 lb bells x 20 reps each

Overhead press:
s1: 10 lb bells x 10 reps
s2: 20 lb bells x 2 reps; 10 lb bells x 8 reps (drop-set)

Incline press:
2 sets: 25 lbs x 20 reps each


Decline press:
2 sets: 35 lbs x 10 reps each

Decline sit-up:
2 sets: 25 reps each

burpee w/o push-up:
5 sets: 5 reps each
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  #4  
Old 07-19-2014
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19th July 2014 - Kristen

Squat:
2 sets: bodyweight x 20 reps each
3 sets: +30 lbs x 10 reps each

Comments: Kristen struggled here. It was beautiful to watch. :)


Superset: 3 rounds
Kneeling push-ups: 5 reps
Bodyweight Plyometric Squat: 5 reps

Circuit: 2 rounds
kneeling plank: 30 seconds
squat hold: 30 seconds
Jumping jacks: 20 reps


Circuit: 2 rounds
Inverted suspended row: 6 reps
Bent over row: 20 lb bells x 6 reps
decline sit-up: 15 reps

Burpees w/o push-up:
3 sets: 10 reps each
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  #5  
Old 07-23-2014
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22nd July 2014

Walking lunges:
2 sets: bodyweight x 50 steps each

Squat:
5 sets: 50 lbs x 5 reps each (personal best effort)

Plyometric Squat:
2 sets: bodyweight x 10 reps each

Bike Sprint:
2 sets: 30 seconds each

kneeling push-up: til absolute muscular failure
s1: 11 reps (personal best)
s2: 12 reps (personal best)
s3: 10 reps

Lying leg raise:
3 sets: 30 seconds each

Pike Hold:
3 sets: 30 seconds each

Comments: overall, this was a great session. And, the most awesome part? Kristen's lost 8 lbs over these past 2 weeks. WIN!
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  #6  
Old 08-03-2014
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25th July 2014

Partnered Leg pres:

2 sets: 200 lb partner x 30 reps each

Squat:
5 sets: 30 lbs x 15 reps each

Bent Over Row:
5 sets: 20 lb bells x 10 reps each

knee-elevated kneeling push-ups:
5 sets: bodyweight x 4 reps each

Plyometric Squat:
5 sets: bodyweight x 12 reps each


standing overhead press:
s1: 20 lb bells x 4 reps
S2: 10 lb bells x 20 reps
s3: 10 lb bells x 20 reps
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  #7  
Old 08-03-2014
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26th july 2014

Jumping jacks:
10 sets: 30 reps each

Deadlifts:
5 sets: 80 lbs x 5 reps each


Decline sit-up:
4 sets: 20 reps each
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  #8  
Old 08-03-2014
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28th July 2014

Jumping jacks:
3 sets: 100 reps each

Comments: this was blatant abuse of my powers.

bodyweight plyometric squat:
3 sets: 10 reps each

squat:
3 sets: 50 lbs x 12 reps each

hyper extensions:
3 sets: bodyweight x 10 reps each

get-up sit-up:
4 sets: 10 lbs x 10 reps

Lying single-leg raise:
1 set: 30 res each

lying hip adduction:
1 set: 20 reps

glute bridge:
1 set: bodyweight x 30 reps
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  #9  
Old 08-03-2014
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Narkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant future
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29th July 2014


curl to press:
3 sets: 10 lb bells x 15 reps each

Bent over row:
3 sets: 20 lb bells x 6 reps each

Plank: knees to elbows
3 sets: 20 seconds each

kneeling push-ups:
3 set: bodyweight x 8 reps each (personal best)

kneeling plank:
3 sets: 30 seconds each

Crunch hold:
3 sets: 20 seconds each

crunches:
3 sets: 10 reps each

floor sit-up:
3 sets: 10 reps each

uptight row:
5 sets: 20 lbs x 10 reps each

floor pullover:
3 sets: 20 lbs x 8 reps each

standing row:
2 sets: purple band x 20 reps each

single arm dumbbell french press:
2 sets: 4 kg bell x 10 reps each

burpees w/o push-ups:
10 reps each

THIS SESSION WAS INSANE.
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  #10  
Old 08-03-2014
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2nd august

inverted suspended row:
5 sets: bodyweight x 10 reps each

kneeling push-ups:
10 sets: 5 reps each

superset: 7 rounds
Bent over row: 20 lb bells x 5 reps
burpees w/o push-ups: 5 reps

comments: given that Kristen is capable of doing 5 sets of 10 reps on the bent over row (as she has in the past), we were working below capacity here. But, she still struggled. I attribute that to having pre-exhausted those muscles with inverted rows... but Will have to monitor that closely.

plyometric squat:
5 sets: bodyweight x 10 reps each

jumping jacks:
2 sets: 50 reps each


Brutal workout.
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