Kiki’s BodyBlog

I am a bodybuilder.  My regimen includes strength training to build muscle, cardiovascular exercise to lose body fat, and eating healthy meals at regular intervals to increase my metabolism. I get adequate rest and sleep to support muscle growth.  I remain dedicated to building and maintaining a toned physique.

Next month I am going to begin the second month of the Oxygen Mag 3-Month series.  I’ll be splitting the workout into 3 parts: Push (chest, shoulders, triceps, abs), Pull (back, biceps, abs)  and Legs (quads, hamstrings, glutes).

PUSH: Bench press, Incline fly, DB shoulder press, Lateral raise, Machine reverse flye, Triceps rope pressdown, Triceps kickback, Hanging knee raise

LEGS: Leg press, Split squat, Lying leg curl, Stability ball curl, Seated calf raise, Standing calf raise

PULL: Wide-grip pulldown, Seated row, DB pullover, EZ-bar biceps curl, DB hammer curl, Bench v-up

WEEKS 1 & 2 (3 sets of 10 to 12 reps, moderately heavy weight)
M - Push

T - Cardio (20 minute intervals)
W - Legs

Th - Off

F - Pull and Cardio (25 to 30 min steady state)

S - Cardio (25 to 30 min  steady state)

Su - Off

WEEKS 3 & 4 (3 sets of 8 to 10 reps using heavier, more challenging weight)
M - Pull and cardio (25 to 30 min steady state)

T - Legs

W - Pull and cardio (25 to 30 min steady state)

Th - Off

F - Push and cardio (20 minute intervals)

S - Legs

Su - Pull and cardio (25 to 30 min steady state)
The 20-minute interval training can be done on a cardio machine, outdoors on a track or stairs (negative!!!), or at home.  This training is based on RPE (Rate of Perceived Exertion on a scale of 1 to 10 (10 being the hardest)).  Is this similar to HIIT/MIIT?  I’m wondering if I could use the jump rope I bought for this type of cardio training. Hmmmmm……

Wish me the best!

Well mine does!  I’ve only dropped a pound since this summer.  And guess what…today I’m wearing pants I couldn’t even put on two months ago! Go figure!

I’m excited about getting back into the gym.  I found that the best time to work out is during my lunch break, so I hope that my work schedule doesn’t change before I attain my goals!  Workout today was good.  Leg curls and leg extensions became tougher as a reached 15 reps by the 2nd set.  Maintained a healthy diet this week.  Following the Clean Eating Magazine Summer Week 1 Meal Plan.  Pretty tasty.  Only setbacks so far: I don’t like yogurt and I’m afraid to try cottage cheese.  I tried hummus for the first time…pretty tasty.

Got dizzy on squats. Probably didn’t breathe properly. I tried not to hold my breath but the weight seemed so heavy it was hard not to (even though it’s the same weight I had been using). Went deeper than previous leg workout. Squats were considerably difficult this time…had to pause after two to four reps at a time. Added 10 lbs to deadlift. Leg curls were hard but not as hard as the last time. Calves burned on standing calf raises more than ever before.

So I finally had the courage to put my profile picture up (thanks, Jim!).  Ok…I  don’t have "guns," but I’m working on it! LOL! With proper nutrition and exercise, I’ll be able to show my progress pictorially…and I certainly will.

I say that because I got looks from so many guys at the gym yesterday.  It was so awkward for me.  I’m still not ready to post any pics…but I guess that’s what will make me work harder.  We’ll see…

I’ve been getting so many compliments….girl, you look so good! The truth, however, shows in pictures.  I took a picture the other day, that made me feel so FAT! I’m on my grind now…eat right, exercise…even walking at a minimum. NO EXCUSES.  I gotta get back to the way I used to be…or hopefully the best shape I’ve ever been in my life!

Ok.  So I haven’t been eating like I should.  One of my goals for 2008 is to eat clean.  Sometimes I’m good…but when I’m bad, I’m oh so bad…lol.  Today I had a BBQ Bacon Chicken sandwich from Burger King (shame).  Later on I had eaten a left-over piece of steak stromboli (shame-shame).  Well…this morning I did have an egg white on bagel (white bread…bad) with turkey sausage and cheese…not one of my better breakfasts but ok.

 My hubby and I haven’t worked out in over a month.  Things have been hectic for him, but besides our baby, my lifestyle hasn’t changed much.  I tell myself that I’ll workout at home when we don’t make it to the gym, but it never happens.  I get so caught up in what’s going on at home that I never get around to doing it.  Sheesh!