Progress & Goals
107 Lbs.
LEAN BODY MASS
33.8 Lbs.
BODY FAT
PROGRESS HISTORY


Philosophy
My Workout Philosophy View My Full Workout Philosophy
My Workout Program
-Shoulders/Abs/Cardio
AM-
-CARDIO-
Kickboxing x 20 min
-ABS-
1-Hip Raises 3-4x15
2-Reverse Crunches 3-4x15
3-Oblique Crunches 3-4x15/side
4-Knee Tucks 3-4x15
-SHOULDERS-(triset)
1-Anterior Raises 3x15
2-Arnold Dumbbell Presses 3x15
3-One-Arm Lateral Raises 3x15
Tuesday-Plyometrics
PM-
-PLYOMETRICS-
1-Bench Step Ups 3x20/leg
2-Box Jumps 3x20
3-Jumping Lunges 3x20/leg
4-Squat Jumps 3x20
5-Plie' Squats 3X20
6-180s 3x20
7-Standing Calf Raises 3xfailure
Wednesday-Chest/Arms/Back/Abs
-PM
-CHEST-
1-Dumbbell Chest Press 4x12
2-Dumbbell Chest Flyes 4x12
3-Dumbbell Pullovers 4x12
-ARMS-
1-Body Weight Bench Dip 3x12
2-Lying Triceps Extension 3x12
3-One-Arm Triceps Kickback 3x12
4-Alternating Biceps Curl 3x12
5-Hammer Biceps Curl 3x12
6-Dumbbell Preacher Curl w/ Stability Ball 3x12
-BACK-
1-Barbell Rows 3x12
2-Wide-Grip Lat Pulldown 3x12
3-Cable Rows 3x12
4-One-Arm Dumbbell Rows 3x12/arm
-ABS-
*repeat Monday's workout
Thursday-Legs/Cardio
AM-
Kickboxing x 20 min
PM-
-LEGS-
1-Dumbbell Walking Lunges 3x20/leg
2-Leg Press 3x12
3-Leg Extension 3x12
4-Leg Curl 3x12
5-Calf Raise on Leg Press 3x20
Friday-Back/Arms/Chest/Shoulders
PM-
-BACK-
1-Barbell Rows 3x12
2-Wide-Grip Lat Pulldown 3x12
3-Cable Rows 3x12
4-One-Arm Dumbbell Rows 3x12/arm
-Arms-
*repeat Wednesday's Workout
-SHOULDERS-(triset)
1-Upright Dumbell Row 3x15
2-Front Overhead Dumbbell Press 3x15
3-Reverse Dumbbell Flye 3x15
-CHEST-
1-Dumbbell Chest Press 4x12
2-Dumbbell Chest Flyes 4x12
3-Dumbbell Pullovers 4x12
Saturday-Cardio/Abs
AM-
Kickboxing x 20 min
***45 min Cardio***
Sunday-OFF
Nutrition Program
*Breakfast 7am--
-breakfast shake
-6 egg whites
*Snack 10am--
-apple
-1 oz almonds
*Lunch 12:30pm--
-2 cups romaine lettuce w/ mixed veggies
-4 oz chicken
-2 tbsp lowfat dressing
*Afternoon Shake 3:30pm--
-vanilla berry or pear berry protein shake
*Dinner 7:00pm--
-4 oz lean meat like chicken, tilapia, or ground turkey
-sauteed veggies
*Snack 10:00pm--
-1/2 cup cottage cheese with sugar free strawberry preserves OR
-1 cup jello sugar free pudding
My Nutrition Philosophy View My Full Nutrition Philosophy
Eating clean!
My Supplement Philosophy View My Full Supplement Philosophy
My Motivation Philosophy View My Full Motivation Philosophy
kristylynn87 updated her weight from 141 Lbs. to 140.8 Lbs., a 0.2 Lb. loss in 5 days.
Apr 11, 2013 | Likekristylynn87 updated her weight from 142.6 Lbs. to 141 Lbs., a 1.6 Lb. loss in 1 day.
Apr 3, 2013 | Likekristylynn87 updated her body fat from 25% to 24%, a loss of 1% in 2 days.
Apr 2, 2013 | Likekristylynn87 updated her weight from 144.8 Lbs. to 142.6 Lbs., a 2.2 Lb. loss in 1 day.
Apr 2, 2013 | Likekristylynn87 measured her arms at 10.5 in., no change in 57 days and measured 8 other body parts.
Apr 2, 2013kristylynn87 updated her weight from 135.6 Lbs. to 144.8 Lbs., a 9.2 Lb. gain in 1 day.
Apr 2, 2013 | Likekristylynn87 joined the BSN Transformation Challenge BodyGroup.
Mar 31, 2013


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