WORK OUTS AND LIFE

Blog Entry

keefie — Sun, 04 Jan 2009 05:00:34 +0000

WELL ANOTHER YEAR HAS PASSED, GONNA DO THINGS BIGGER N BETTER THIS YEAR!!!! HAVE A NEW TRAINING PARTNER, SHE IS GREAT, PUSHES HERSELF TO THE MAX N PUSHES ME TO MY HIGHEST LEVEL OF PERFORMANCE!!!

CHEST TRAINING!!!

keefie — Wed, 02 Jul 2008 02:13:14 +0000

TODAY I TRIED A DIFFERENT APPROACH. FIRST I CHECKED MY EGO AT THE DOOR, WENT TO BENCHPRESS, 205 FOR 12, 185 FOR 15, 155 FOR 15,135 FOR 20!!! TALK BOUT PUMPED!!!! NO REST N DOWN TO MY NECK!!! GREAT DROP SET. THEN SUPER SETTED SOME MACHINES AND WENT TO DIPS. DID AS MANY AS I COULD 4 THREE SETS!! CABLE INCLINE FLYS 3 SETS 15 REPS, BURNING BABY!!!!! FOLLOWED WITH 30 MIN CARDIO!! IT WAS A GOOD DAY!! NOW TIME TO EAT, STEAK N EGGS, FOLLOWED BY A SWIM N SOME SUN!!!! LATER!!!!!!

TRAINING

keefie — Mon, 30 Jun 2008 02:19:44 +0000

SO….. NEW PROGRAM, ONE BODY PART A DAY. MEANING U USE EVERYTHING U HAVE AND WORK THAT SINGLE PART HARD, PUTTING ALL OF WHAT U CAN INTO IT!! I LOVE IT, NEVER FELT BETTER!! U END UP WORKING ONE PART EVERY 7 TO 8 DAYS, GIVING IT PLENTY OF REST.

going to the beach!!

keefie — Sun, 29 Jun 2008 12:21:18 +0000

today my wife n our good friend went to venice beach. weather was perfect, ate good food at the firehouse. a must go to if u are ever in the area. walked on the sand n went in the water. love going there, never know what u will see!! nice to get out of bakersfield!!!

TOOK THE DAY OFF

keefie — Thu, 29 May 2008 12:07:52 +0000

TODAY I WENT OUT WITH SOME FRIENDS N RODE MY QUAD. MAN DID, THAT KICK MY ASS!!! IT WAS A BLAST!! COMPLETELY DIFFERENT WORKOUT! I RODE FOR ABOUT 4 HOURS N MAN AM I SORE. ANYWAY BACK TO HITTIN THE GYM TOMRO, LOOKING FORWARD TO IT, CHEST N CARDIO, ONE OF MY FAVORITES. WELL TIME TO GET SOME SLEEP. OUT!!

BICEPS N TRICEPS

keefie — Sat, 24 May 2008 00:02:54 +0000

TODAY WAS A GOOD WORK OUT, CONSIDERING MY LACK OF COMPLEX CARBS!! STARTED WITH 30 MIN CARDIO, TREADMILL, 60 SEC SPRINTS, 120 SEC WALK. SUPERSETTED BI”S N TRI”S 3 EXERCISES 3 SETS EACH, TOTAL OF 9 SETS 6 TO 8 REPS EACH. LITTLE REST BETWEEN SETS. WORKED OUT WELL FOR ME. TIME TO GET READY FOR WORK. C YA!!!

CHEST N ABS

keefie — Fri, 23 May 2008 00:56:07 +0000

GOOD WORKOUT TODAY. SUPERSETS N HIGH REPS, FELT BETTER TODAY. NO CARDIO.

LEGS N CALVES

keefie — Thu, 22 May 2008 00:01:27 +0000

TODAY WAS SHITTY!!!! STARTED WITH 30 MIN CARDIO, THAT WAS GOOD, WENT TO DO SQUATS N WENT DOWN HILL FROM THERE. I THINK THE AIR IN THE GYM WAS TOO COLD, STARTED TO FEEL LIKE SHIT!! ANYWAY I COMPLETED MY WORKOUT, AND GOT MY ASS OUT OF THERE AS FAST AS I COULD!! MAYBE NEX TIME I WILL WEAR A JACKET, CRAZY I KNOW!!!

FINAL THOUGHT FOR THE DAY

keefie — Wed, 21 May 2008 12:09:37 +0000

THINKING TODAY BOUT LIFE AND HOW EASY IT CAN BE TAKEN AWAY. A FRIEND OF MINE DIED YESTERDAY. DID NOT KNOW HIM THAT WELL, JUS WORKED WITH HIM A FEW TIMES AND SEEN HIM A TIME OR TWO AT THE GYM. I WILL NEVER IN THIS LIFE TIME SEE HIM AGAIN. FEEL BAD FOR HIS FAMILY N CLOSE FRIENDS. JUST WANTED TO SAY THAT DONT EVER TAKE LIFE FOR GRANTED, U NEVER KNOW WHAT CAN HAPPEN. EMBRACE THOSE U LOVE, REACH OUT N MAKE NEW FRIENDS, GOOD NITE N GOD BLESS.

SHOULDERS N TRAPS

keefie — Wed, 21 May 2008 04:08:38 +0000

TODAY WAS GREAT, 30 MIN CARDIO, COMPLETED A FAST PACE HEAVY WORKOUT. FELT STRONG N MOTIVATED. SEEM TO BE LOSING BODYFAT AT A GOOD RATE! WAIST IS GETTING SMALLER, SKIN THINNER. MY DIET HAS CONSISTED OF CHICKEN, TURKY, AND RED MEAT. INCREASED MY GOOD FATS, ALMONDS, FLAXSEED OIL, PEANUTBUTTER. AS OF YET I HAVE NOT ADDED ANY COMPLEX CARBS, ONLY EXCEPTIONS ARE 1 SCOOP WAXYMAZE PRE WORKOUT AND 1 HALF CUP OF OATMEAL POST TRAINING. SO FAR SO GOOD. AND ALOTE OF VEGGIES.