Thread: Krista's 2013 AMA Transformation Challenge

Nice headphones lol

Lol they were nice...so are the new ones

So how many do you have now.....and yes your arms look great!!

Like 17 lol

500 calories burned in 30 min on the stairmaster. And I'm spent. ImageUploadedByTapatalk1360371338.692314.jpg
Flattening out!!!

Chest/back today:
3x10
DB chest press 20s
DB flys 15s
DB pullovers 15
1 arm bent over row 15
Wide lat pull 3 plates + 5lb
Lat pull 3 plates + 5lb
Reverse grip lat pull 3 plates + 5lb
Kinesis flys 4 plates/side first 2 sets 5 plates/side last set
Kinesis pulldowns 4 plates/side first 2 sets 5 plates/side last set
Seated row 60
Push-ups 3 sets to failure 25, 15, 15

Today's workout:
15min treadmill 6% incline 3.7mph
3x10-15
Leg press 90
Leg ext 45
Leg curl 50
Adductions 60
Abductions 75
ATG squats 30lb bar
Stiletto front squat 30lb bar
Stiff deads 50lb bar
Rotary torso 30lbs

Will hit more abs at home later...

Slept til after 2p today so breakfast was way late. ImageUploadedByTapatalk1360535816.862906.jpg
Yummy protein pancakes...

Handful of almonds PWO bc I was starving. Not using PWO anymore bc I'm staying away from creatine til after competition season. Still on a thermogenic and clk, added a diuretic, HMB, and upped my glutamine. BCAAs either from one of my shakes or from amino energy.

Thinking protein shake when I get home then maybe London broil and sweet potatoes when I get home...yummmmm

Looking good girl.. Great job


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Definitely have more motivation now that the boyfriend is back

Originally Posted by kristaleigh

Definitely have more motivation now that the boyfriend is back

I think there's a song about that.

Originally Posted by Agentyes

I think there's a song about that.

Lol I think so too

3x10
Lying cable cross 30, 20, 20
Cable front raises superset with cable bicep curls 20
Rear delt flys superset with shoulder press 10lb dbs
Lateral raises 8lb dbs

Was shoulder day obviously, had to lift fast, threw bicep curls in instead of rest between front raises bc they need work.

Chest and biceps today. 3x10 for all
Rotator cuff warm up
DB incline chest press 20s
DB pec flys 15s
Pushups wide
Chest press machine 25, 25, 20
DB bicep curl front 8s
DB seated incline hammer curls 8s
DB side curls 8s

Working chest after shoulders day is no fun. Have kickboxing this afternoon then working on posing after work tonight

come on chica...8s?

Not trying to grow, just shape. Super slow and if you do them right you'll burn them out

true.... slower you go the harder it is....I do reps all kinds of diff ways too

Just finished up legs after 2 days of kickbox in a row I was hurting. Ended up going to a different gym than I planned which turned out to be a good thing. Ran into 2 of the local NPC judges and got to pick their brains a bit. Also they remembered me from my last show so that was a nice boost.

Warmup sprints at 10.0 on treadmill 8x30 sec
3x10
Leg press 90, 140, 150
Stiletto press 90, 140, 150
Narrow leg press 90, 140, 150
ATG squats 50lbs
Narrow squats 50lbs
Leg extensions 55, 60, 65
Lying leg curls 55, 60, 65
Ball leg curls
Inner thigh ball squeezes
Frog crunches
Random stuff for obliques

Spin, core, and sculpt today. Classes were brutal.
We went out for Mexican again tonight...mmmmm quesadillas...
5:30a cardio starts tomorrow. Have to also get Saturdays lifting in tomorrow bc I work allllll day Saturday so tomorrow is sprints and plyo glute/hams in the morning before yoga, and back and biceps in the afternoon.

I'm surprisingly sore from yesterday's workout, especially in my back. Not going to lift today. My body is begging for a rest. Did tabata intervals for a core/plyometric workout:

Tabata 1
Sprints

Tabata 2
Knee ups on bosu and bosu crunches

Tabata 3
Switch squats

Tabata 4
Burpees

Tabata 5
Box jumps

Tabata 6
Bosu Planks

Tabata 7
Rope climbers
Knee ins

Was brutal. Dripping sweat and my HR was at 180+ the whole time.

This was after teaching my yoga/Pilates fusion class

Ended up going back with the boy and lifted.

Pulldown machine 10 reps @ 60lbs to warm up
Kinesis pulldowns 3x10 6 plates per side
Kinesis side bicep curls 3x10 4 plates per side
Kinesis horizontal chops 3x10/side 5 plates
Straight arm pulldowns 3x10, 40lbs, 50lbs, 50lbs
Seated row 3x10 40lbs, 50lbs, 60lbs
Cable bicep curls 3x10 40lbs

And the gym closed so it was a short one.

I hate rest days...

I wish everyday could be a rest day.

Noooooooooooooooo

Even if u don't train at our gym u get a nice workout in at home

Fact

561 calories burned in 40 min between the stairmaster and the cybex this morning. Heading to lift and work on posing this afternoon with a friend then hitting cardio again tonight. 11 days is coming way too fast.

Did arms and shoulders then 85 more min of cardio. 1011 calories total burned from cardio.

Hit shoulders and arms
Arm bike lvl 10@120rpm for 10 min to warm up
Band rotator cuff warmup
3x10
Shoulder press machine-20, 25, 30
DB shoulder press-10, 15, 15
Cable front raises-30
Cable bicep curls-50
Lateral raises-10
Tricep kickbacks-8
Tricep dips 3x15
Rear delt flys-12
Seated hammer curls-15
Side bicep curls-12

Progress ImageUploadedByTapatalk1361156037.491244.jpg