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Kate GB
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Weight History
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17 August 2011
Weight:
Lost so far:
Still to go:
Diet followed:
47.4 kg
7.5 kg
0 kg
100%
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Losing 2.4 kg a Week
16 August 2011
Yay I magically fit into the skirt I bought a year ago, when I was super fat skinny, like 95-100lb!!!! Yay yay yay!!!!! No more fat for me, gimme muscle! :)
(3 comments)
16 August 2011
Fitness assessment test:
1. Height - 5'2''
2. Weight - 106lbs
3. BMI - 19.4
4. Flexibility (sit and reach) - 13in
5. Strength endurance - pushups to fatigue - 20
6. Resting heart rate - 65bpm
7. Aerobic 3mins test - 135bpm
------> my body type - mesomorph. I'm considered an intermediate chick with average body composition and strength endurance but poor aerobic and flexibility endurance.
I need to add a stretching program, 5-12 stretches 3 times a week!
A mesomorph has a large bone structure, large muscles and a naturally athletic physique. Mesomorphs are the best body type for bodybuilding. They find it quite easy to gain and lose weight. They are naturally strong which is the perfect platform for building muscle.
Typical traits on a Mesomorph:
• Athletic
• Hard body with well defined muscles
• Rectangular shaped body
• Strong
• Gains muscle easily
• Gains fat more easily than ectomorphs.
The mesomorph body type responds the best to weight training. Gains are usually seen very quickly, especially for beginners. The downside to mesomorphs is they gain fat more easily than ectomorphs. This means they must watch their calorie intake. Usually a combination of weight training and cardio works best for mesomorphs.
Workout summary for 2day - Back, Shoulders & Abs:
(10reps per set)
Time: 8:45am - 10:15
Back:
Lat pull down 5x60
Longpull 5x60
Barbell Bent Over Row 5x30
Barbell Deadlift 65x15
Dumbbell Bench Press 5x30
Shoulders:
Barbell Cuban Press 3x20
Dumbbell Seated Shoulder press 5x16
Dumbbell Standing Lat raises (like a bird) 5x
Abs:
Cable Crossover 5x30
Weighted incline crunches 4x10lbs
Renegade Row (dumbbells) 5x20 (10 each)
Side Plank 3x10secs
Plank 5x20secs
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15 August 2011
Workout summary for 2day:
QUADS, HAMSTRINGS, GLUTES, CALVES: 9:10am - 10:30
Stairmaster 15mins.
Weight training (10 reps per set):
Barbell Squat 30x5
Dumbbell Lunges 30x5,
Leg Extensions 50x5,
Leg Press 100x5,
Plie Dumbbell Squat 30x5,
Lying Leg Curls 20x5,
Standing Calf Raises 24x5.
My legs r gonna walk away on me 2mor, I'm sure! LOL
(5 comments)
15 August 2011
Weight:
Lost so far:
Still to go:
Diet followed:
48.1 kg
6.8 kg
0 kg
100%
Add Comment
Losing 0.5 kg a Week
Kate GB's Weight History
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