kermane’s BodyBlog

I took a break, no workouts or clean eating worries Saturday thru Monday. After the contest I did I needed a break to prevent burnout. So my last workout until today was Friday and it was plyos then, today I hit some weights.

wu on treadmill 5min at 5mph

circuits

sumo squats 185×10x3

sldls

120×10x3

leg raises with abstraps

10×3

regular squats

165×10x3

sumo deadlifts

100×10x3

standing kneeups

15×3

squats feet together

145×10x3

rdls

80×10x3

sitting kneeups

15×3

butt squats

115×10x3

glute ham raises(I love these)

10×12x3

lower ab raises with medicine ball

6×10x3

Tommorow I will do some fasted cardio and work my back and biceps. Been looking at trying to follow a figure competition diet during the week, mainly to see if I could have the willpower and see how my body responds.  I ordered my Yoga/Pilates books and will start training for my certification in those in the next couple weeks. After I get those, I’m going to build a website and try to drum up some clients.

I recently completed a challenge on another site, that ran 10 weeks, during which I lost 14lbs and 2% bodyfat. Amazing what someone can do when they put their mind to it. I just kept thinking I want to look as good from behind as I do from the front in my bikini and voila!

I recently got over a virus, a nasty yucky virus that sent me to the E.R. to be pumped full of saline and anti nausea medicine, so Monday was my first workout in like over a week. Worked my chest, pushups out the ying yang.

I think my favorite was decline pushups. Why? Because they hurt baby. Got to show those muscles who is boss and it is me. Today I did a crazy plyo leg workout

2min on treadmill

10step ups

10box squats

30mountain climbers,

repeat for a total of 60 minutes, I hoping my legs and glutes are yelling at me tommorow. As far as I’m concerned my glutes can just climb themselves right back to where they were back when I was like 16 are die trying to get there again.

Tommorow will be cardio and back and bis. Planning on looking even more fabalous in my bikini by the time August comes. 

I crave new ones, much like I use to crave chocolate. I guess its better to be a bikinni holic than an alcoholic at least for my body. For 8 years I owned one bikinni, but once I started firming up from lifting weights I started buying new ones.

If you would’ve asked me 3 years ago if I’d long for warm weather to wear my bikinni, I would’ve laughed at you,now I cant wait to wear my bikinnis!

Today I worked chest/tris and some cardio

did circuits

decline db press

decline db flys

flat db press

flat db flys 

1st incline db press

1st incline db flys

2nd incline db press

2nd incline db flys

I did 4 sets of 6 reps for each exercise, breakdown style; highest weight first, and so forth. Also did a variety of mini hiit intervals on treadmill and ellipictical. Started the day with fasted cardio on rbike.

I’m very proud of how strong my chest has gotten: a year ago I could barely move the 23# dumbbells, now I’m using 43# and can do pushups like a mad woman.

Diet is always a issue but I’m still playing with it, I have a thyroid problem that tends to hinder my progress sometimes, they removed my thyroid gland so my system can go wacky at times, thank God for muscle or I’d probably balloon up when that happens.

That’s my goal. Being a pear the more I build up my back the more symettrical I’ll look. So I worked my back today.

Started off with fasted cardio, 20minute HIIT on ellipictical, 20min ss on treadmill.

Later

5min wu on rbike

circuits

narrow grip pulldowns

80×10x3

bicep db curls

28×10x3

wide grip pulldowns

70×10x3

hammer curls

25×10x3

face pulls

60×10x3

preacher curls

40×10x3

seated rows

120×10x3

concentration curls

23×10x3

5min cooldown on rbike.

Ate like a piggy at Tumbleweed yesterday, all you can eat steak. I think I surprised the waitress with my gusto. It musta helped fuel todays workout. I felt really strong, next time I’ll go heavier on the seated rows and pulldowns.

Wonderful weather here, hope it stays that way, hard to believe swimming season is almost here. 

I hear this alot from people? They see how hard I work out and really wonder if its worth the time.

Of course it’s worth the time, its my body. The only body I’m going to be given. There will not be any Twilight Zone episodes in my life where my soul is put into another younger, healthier body, so I better take care of this one.

It really takes so little to improve your health and really don’t think a majority of people realize this. Even working out 3 days a week 30minutes a day will have some benefit. I have friends who go all gung ho and get discouraged if results do not happen instantly.

I think too often we forget how long it took for our bodies to get out of shape. It wasn’t an overnight process. It happened each time we ate the chips, or candy, or drank the sodas. Each time we sat on the couch like a lump. So the first few times you work out you are not going to see instant results.

I try to explain that to people. That even if you don’t see it on the outside you are changing things on a cellular level. Your heart is pumping better, you are breathing easier and your bones are rejoicing in the pure simplacy of just moving.

I know at the beginning that was hard for me, not quitting because I wasn’t seeing instant results. Then I had to go to a doctor and my blood pressure was lower and he asked me if I had been working out.

So don’t obsess over the scale, it will let you down. It can’t decipher a weight gain from eatting junk food or a weight gain from gaining muscle. Pay attention to your resting heart rate and blood pressure, both will go down from working out. Get out that tape measure and jot down your measurements and check them every 4 to 8 weeks you will be pleasantly surprised. Just get out there and do it, your body will thank you!

today was just cardio and booty work, and I was so not in the mood for cardio but I did them. I like lifting better, I get so bored with cardio even doing HIIT. But I realize that cardio is a necessary evil and will help my muscles show.

I got my pt cert this week. I am really excited to be able to train people officially. If you had asked me almost 4 years ago if would want to be a personal trainer I would’ve laughed at you, then I got cancer.

Cancer makes you think about life and how valuable it is and not only should your body be healthy but your mind. I’ve been working on the body for over two years now and have went from 24% fat to 14% body fat, and finally took the bull by the horns and went for certification. If I can inspire one mother that she can look like she did before kids or even better. Or one cancer survivor to realize that your body can do more than betray you than I will filll like I accomplished something.