Discounts & Deals - Sign Up!
real name
Kristen Murad
age
gender
Female
location
Bowling Green, OH, US
gym
occupation
Student
Overall Goal
///
Compete
Cut,cut,cut! I want to do fitness modeling by spring of next year!
Progress & Goals
BEFORE
Jul 24, 2009
CURRENT
Jan 3, 2012
123.2 Lbs.
LEAN BODY MASS
30.8 Lbs.
BODY FAT
CURRENT WEIGHT
154
Lbs.
Oct 31, 2012
CURRENT BODY FAT
20
%
Oct 31, 2012
PROGRESS HISTORY
Lbs.
2010-10-24,2010-10-25,2010-10-30,2010-11-02,2010-11-09,2010-11-23,2010-12-01,2010-12-27,2011-01-26,2011-02-21,2011-03-02,2011-03-14,2011-07-21,2011-10-18,2011-10-20,2011-12-21,2012-01-05,2012-02-07,2012-02-08,2012-02-11,2012-02-24,2012-03-06,2012-05-31,2012-06-06,2012-06-20,2012-06-22,2012-06-25,2012-10-31
132.4,129.1,128.3,128.1,129,130,132,128,136,140,138,140,136,136,136,132,134,136,133.5,133,133.5,136.2,139,137,140,144.5,141,154
Apr 20, 2013
130 Lbs.
%
2010-10-24,2010-10-25,2010-11-05,2010-11-07,2010-11-23,2010-12-27,2011-03-02,2012-05-31,2012-10-31
22,22,22,22,22,18,18.9,18.9,20
Apr 20, 2013
8 %
Lbs.
2010-10-24,2010-10-25,2010-10-30,2010-11-02,2010-11-09,2010-11-23,2010-12-01,2010-12-27,2011-01-26,2011-02-21,2011-03-02,2011-03-14,2011-07-21,2011-10-18,2011-10-20,2011-12-21,2012-01-05,2012-02-07,2012-02-08,2012-02-11,2012-02-24,2012-03-06,2012-05-31,2012-06-06,2012-06-20,2012-06-22,2012-06-25,2012-10-31
103.3,100.7,100.1,99.9,100.6,101.4,103,105,111.5,114.8,111.9,113.5,110.3,110.3,110.3,107.1,108.7,110.3,108.3,107.9,108.3,110.5,112.7,111.1,113.5,117.2,114.4,123.2
Programs
My Workout Philosophy View My Full Workout Program
My Workout Program
Body by Design 12 Week Plan
Phase 1: (5 weeks)
Day 1:Back, Upper Traps, and Biceps
*Am Cardio (20 mins)
-Lat Pulldowns: 3 sets/15 reps
-Seated Cable Rows: 3 sets/15 reps
-Dumbbell Shrugs: 3 sets/15 reps
-Hyperextensions: 3 sets/12 reps
-Biceps Cable Curls: 4 sets/15 reps
-Concentration Curls: 4 sets/15 reps
Day 2: Cardio and Upper Abdominals
*Am Cardio (20 mins)
*Pm Cardio (20 mins)
-Abdominal Crunches: 3 sets/20 reps
Day 3: Chest and Triceps
*Am Cardio
-Dumbbell Flyes: 3 sets/15 reps
-Dumbbell Bench Press: 3 sets/15 reps
-Incline Dumbbell Flyes: 3 sets/15 reps
-Triceps Cable Extensions: 3 sets/25 reps
-Bench Dips: 3 sets/15 reps
-Overhead Triceps Cable Extensions: 3 sets/15 reps
Day 4: Cardio and Lower Abdominals
*Am Cardio (20 mins)
*Pm Cardio (20 mins)
-Lying Leg Raises: 3 sets/20 reps
Day 5: Shoulders and legs
*Am Cardio (20 mins)
-Side Dumbbell Raises: 3 sets/15 reps
-Front Dumbbell Raises: 3 sets/15 reps
-Dumbbell Shoulder Press: 3 sets/15 reps
-Leg Extensions: 3 sets/20 reps
-Lying Leg Curls: 3 sets/15 reps
-Leg Pres: 3 sets/15 reps
-Standing Calf Raises: 3 sets/15 reps
Day 6: Cardio
*Am Cardio (20 mins)
*Pm Cardio (20 mins)
Day 7: Cardio
*Am Cardio (20 mins)
*Pm Cardio (20 mins)
Phase 2: (3 weeks)
Day 1: Back and Biceps
*Am Cardio (25 mins)
-Lateral Pulldowns: 4 sets/10 reps
-Reverse-grip Pulldowns: 4 sets/10reps
-Bent-over Dumbbell Rows: 4 sets/10 reps
-Dumbbell Deadlifts: 4 sets/10 reps
-Dumbbell Shrugs: 3 sets/10 reps
-Barbell Curls: 5 sets/10 reps
-Preacher Curls: 5 sets/10 reps
Day 2: Cardio, Upper Abdominals, and Cardio Plus
*Am Cardio (25 mins)
*Pm Cardio (25 mins)
-AM: Abdominal Crunches: 3 sets/to failure
-PM Plus: Twists: 75/side
Day 3: Chest and Triceps
*Am Cardio (25 mins)
-Dumbbell Bench Press: 4 sets/10 reps
-Straight-arm Dumbbell Pullovers: 4 sets/10reps
-Incline Dumbbell Press: 4 sets/10 reps
-Incline Dumbbell Flyes: 4 sets/10reps
-Bench Dips: 4 sets/ 10 reps
-Triceps Cable Extensions: 4 sets/10 reps
-One-arm Triceps Dumbbell Extensions: 4 sets/10 reps
Day 4: Cardio, Upper Abdominals, and Cardio Plus
*Am Cardio (25 mins)
*Pm Cardio (25 mins)
-Am: Lying Leg Raises: 3 sets/20 reps
-Pm Plus: Twists: 75/side
Day 5: Shoulder and Legs
*Am Cardio (25 mins)
-Dumbbell Shoulder Press: 4 sets/10 reps
-Bent-over Rear Raises: 4 sets/10reps
-Side Dumbbell Raises: 4 sets/10 reps
-Front Dumbbell Riases: 4 sets/10 reps
-Squats: 3 sets/20 reps
-Leg Extensions: 3 sets/20 reps
-Lying Leg Curls: 3 sets/15 reps
-Leg Press: 3 sets/15 reps
-Standing Calf Raises: 3 sets/10 reps
-Seated Calf Raises: 3 sets/20 reps
Day 6: Cardio and Cardio Plus
*Am Cardio (25 mins)
*Pm Cardio (25 mins)
-Pm Plus: Tists: 75/side
Day 7: Cardio and Cardio Plus
*Am Cardio (25 mins)
*Pm Cardio (25 mins)
-Pm Plus: Tists: 75/side
Phase 3: (3 weeks)
Day 1: Chest and Back
*Am Cardio (30 mins)
-Dumbbell Bench Press/Bent-over Rows (superset):
50,40,30,20,10,5reps, then 5,10,20,30,40,50 reps
Day 2: Cardio, Upper and Lower Abdominals, and Cardio Plus
*Am Cardio (30 mins)
-Am: Lying Leg Raises: 3 sets/25 reps
-Am: Abdominal Crunches: 3 sets/ 25 reps
*Pm Cardio (30 mins)
-Pm Plus: Twists: 75/side
Day 3: Biceps and Triceps
*Am Cardio (30 mins)
-Barbell Curls/Lying Triceps Extensions (superset):
50,40,30,20,10,5reps, then 5,10,20,30,40,50reps
Day 4: Cardio, Upper and Lower Abdominals, and Cardio Plus
*Am Cardio (30 mins)
-Am: Abdominal Crunches: 3 sets/25 reps
-Am: Lying Leg Raises: 3 sets/25 reps
*Pm Cardio (30 mins)
-Pm Plus: Twists: 75/side
Day 5: Legs and Shoulders
*Am Cardio (30 mins)
-Squats/Dumbbell Shoulder Press (superset):
50,40,30,20,10,5reps, then 5,10,20,30,40,50reps
Day 6: Cardio and Cardio Plus
*Am Cardio (30 mins)
*Pm Cardio (30 mins)
-Pm Plus: Twists: 75/side
Day 7: Cardio and Cardio Plus
*Am Cardio (30 mins)
*Pm Cardio (30 mins)
-Pm Plus: Twists: 75/side
Phase 1: (5 weeks)
Day 1:Back, Upper Traps, and Biceps
*Am Cardio (20 mins)
-Lat Pulldowns: 3 sets/15 reps
-Seated Cable Rows: 3 sets/15 reps
-Dumbbell Shrugs: 3 sets/15 reps
-Hyperextensions: 3 sets/12 reps
-Biceps Cable Curls: 4 sets/15 reps
-Concentration Curls: 4 sets/15 reps
Day 2: Cardio and Upper Abdominals
*Am Cardio (20 mins)
*Pm Cardio (20 mins)
-Abdominal Crunches: 3 sets/20 reps
Day 3: Chest and Triceps
*Am Cardio
-Dumbbell Flyes: 3 sets/15 reps
-Dumbbell Bench Press: 3 sets/15 reps
-Incline Dumbbell Flyes: 3 sets/15 reps
-Triceps Cable Extensions: 3 sets/25 reps
-Bench Dips: 3 sets/15 reps
-Overhead Triceps Cable Extensions: 3 sets/15 reps
Day 4: Cardio and Lower Abdominals
*Am Cardio (20 mins)
*Pm Cardio (20 mins)
-Lying Leg Raises: 3 sets/20 reps
Day 5: Shoulders and legs
*Am Cardio (20 mins)
-Side Dumbbell Raises: 3 sets/15 reps
-Front Dumbbell Raises: 3 sets/15 reps
-Dumbbell Shoulder Press: 3 sets/15 reps
-Leg Extensions: 3 sets/20 reps
-Lying Leg Curls: 3 sets/15 reps
-Leg Pres: 3 sets/15 reps
-Standing Calf Raises: 3 sets/15 reps
Day 6: Cardio
*Am Cardio (20 mins)
*Pm Cardio (20 mins)
Day 7: Cardio
*Am Cardio (20 mins)
*Pm Cardio (20 mins)
Phase 2: (3 weeks)
Day 1: Back and Biceps
*Am Cardio (25 mins)
-Lateral Pulldowns: 4 sets/10 reps
-Reverse-grip Pulldowns: 4 sets/10reps
-Bent-over Dumbbell Rows: 4 sets/10 reps
-Dumbbell Deadlifts: 4 sets/10 reps
-Dumbbell Shrugs: 3 sets/10 reps
-Barbell Curls: 5 sets/10 reps
-Preacher Curls: 5 sets/10 reps
Day 2: Cardio, Upper Abdominals, and Cardio Plus
*Am Cardio (25 mins)
*Pm Cardio (25 mins)
-AM: Abdominal Crunches: 3 sets/to failure
-PM Plus: Twists: 75/side
Day 3: Chest and Triceps
*Am Cardio (25 mins)
-Dumbbell Bench Press: 4 sets/10 reps
-Straight-arm Dumbbell Pullovers: 4 sets/10reps
-Incline Dumbbell Press: 4 sets/10 reps
-Incline Dumbbell Flyes: 4 sets/10reps
-Bench Dips: 4 sets/ 10 reps
-Triceps Cable Extensions: 4 sets/10 reps
-One-arm Triceps Dumbbell Extensions: 4 sets/10 reps
Day 4: Cardio, Upper Abdominals, and Cardio Plus
*Am Cardio (25 mins)
*Pm Cardio (25 mins)
-Am: Lying Leg Raises: 3 sets/20 reps
-Pm Plus: Twists: 75/side
Day 5: Shoulder and Legs
*Am Cardio (25 mins)
-Dumbbell Shoulder Press: 4 sets/10 reps
-Bent-over Rear Raises: 4 sets/10reps
-Side Dumbbell Raises: 4 sets/10 reps
-Front Dumbbell Riases: 4 sets/10 reps
-Squats: 3 sets/20 reps
-Leg Extensions: 3 sets/20 reps
-Lying Leg Curls: 3 sets/15 reps
-Leg Press: 3 sets/15 reps
-Standing Calf Raises: 3 sets/10 reps
-Seated Calf Raises: 3 sets/20 reps
Day 6: Cardio and Cardio Plus
*Am Cardio (25 mins)
*Pm Cardio (25 mins)
-Pm Plus: Tists: 75/side
Day 7: Cardio and Cardio Plus
*Am Cardio (25 mins)
*Pm Cardio (25 mins)
-Pm Plus: Tists: 75/side
Phase 3: (3 weeks)
Day 1: Chest and Back
*Am Cardio (30 mins)
-Dumbbell Bench Press/Bent-over Rows (superset):
50,40,30,20,10,5reps, then 5,10,20,30,40,50 reps
Day 2: Cardio, Upper and Lower Abdominals, and Cardio Plus
*Am Cardio (30 mins)
-Am: Lying Leg Raises: 3 sets/25 reps
-Am: Abdominal Crunches: 3 sets/ 25 reps
*Pm Cardio (30 mins)
-Pm Plus: Twists: 75/side
Day 3: Biceps and Triceps
*Am Cardio (30 mins)
-Barbell Curls/Lying Triceps Extensions (superset):
50,40,30,20,10,5reps, then 5,10,20,30,40,50reps
Day 4: Cardio, Upper and Lower Abdominals, and Cardio Plus
*Am Cardio (30 mins)
-Am: Abdominal Crunches: 3 sets/25 reps
-Am: Lying Leg Raises: 3 sets/25 reps
*Pm Cardio (30 mins)
-Pm Plus: Twists: 75/side
Day 5: Legs and Shoulders
*Am Cardio (30 mins)
-Squats/Dumbbell Shoulder Press (superset):
50,40,30,20,10,5reps, then 5,10,20,30,40,50reps
Day 6: Cardio and Cardio Plus
*Am Cardio (30 mins)
*Pm Cardio (30 mins)
-Pm Plus: Twists: 75/side
Day 7: Cardio and Cardio Plus
*Am Cardio (30 mins)
*Pm Cardio (30 mins)
-Pm Plus: Twists: 75/side
My Nutrition Program View My Full Nutrition Program
klmurad23 has not added any program information.
My Supplement Program View My Full Supplement Program
I take supplements to help support my efforts in the gym and in life.
Cellucor HD
Cellucor M5 Extreme
My Motivation Program View My Full Motivation Program
My Motivation Program
Listen to great music and remember how many other people out there have amazing bodies and manage to stay dedicated.
klmurad23 joined Falcon Training Center (Ohio).
Oct 31, 2012klmurad23 joined Falcon Training Center (Ohio).
Oct 31, 2012Visitor Comments
gefolgshaft
Hey Kristen ! looking amazing thx for the add
stay strong God bless!!
Dec 21, 2012 4:18pm
A.N.I.M.A.L
I havent had logged on for awhile and i saw ur updates Keep it up! You look shredded on your pics! Gooodluck in and outside the gym ;)
Oct 14, 2012 11:03pm
LAW3
Thank you, I appreciate that you added me as a friend. All the best to you in accomplishing all your health and fitness goals.
Oct 14, 2012 1:20pm
klmurad23 is now friends with thankyougod.