kmb15243’s BodyBlog

well as stated in the previous blog entry I feel like i am slightly obsessed now. is this ocd or do I have some type of fitness fever. At any rate I decided to track what I put into my body yesterday as far as protein, fat and carbs.

Meal 1 My egg sandwich deal
3 egg white, a whole egg, feta cheese, turkey bacon, slice no fat cheese on a ww english muffin
P- 26.5, F-12.2, C- 39

Meal 2 Strawberry Protein shake
P 31, F- 2,  C- 13

Meal 3 Turkey Buger, no fat cheese, no fat mayo veggies
P- 27, F- 20, C- 14

Meal 3 Power Protein Bar
P- 14, F- 6, C- 22

Meal 4, Grilled chicken on whole wheat wrap, no fat mayo, bibb lettuce, feta cheese
P- 28, F- 9.5, C- 30

Meal 6 Strawberry Protein shake
P- 31, F- 2, C- 13

for a grand total today of
Protein 157
Fat 33.7
Carbs 13.1

whoops 131!!!!

any thoughts on this wouldbe appreciated!

Well monday was the first day after my upper body workout that I looked at myself in the locker room mirror and thought, Geez I;m huge! well i know i not but having that feeling that things are happening was just insanely motivating and I actually feel like I obsessing. (is that bad)

here is how it went

Chest
INcline Barbell press 12 @ 70, 10 @ 70, 8 @ 70, 6 @75, 12 @ 70 6/6 split) could not get em all the first time- was a little aggressive with the weight but was determined)
BB press 12 @ 80- GEEZ TOUGH

Back
UPright row 12 @130, 10 @140, 8 @ 140, 6 @150, 12 @130
Seated pull downs 12 @ 110

SHoulders
Seated shoulder press on SMith 12 @ 50, 10 @ 55, 8 @ 55, 6 @60, 12 @ 50 ( i loved this exercis- could see my shoulders pop)
shrugs 12 @ 70

Biceps
One arm DB pearcher curl 12 @20, 10 @ 25, 8 @ 25, 6 @ 30, 12 @ 25
Barbell Curl 12 @ 50

Triceps
Cable Push downs 12 @ 70, 10 @ 80, 8 @80, 6 @90, 12 @80
Bench dips 12

thank you very much!!!

well today was lower body and another day of, "i dont think i can finish this set but……

Quads
Squats 12 @120, 10 @ 130 , 8 @130, 6 @ 140, 12 @ 130 - wowww
leg ext 12 @ 110- burned

Hams
DB lunge 12 @ 25’s, 10 @ 30’s, 8 @ 30’s, 6 @ 35- wow, 12 @ 25
Str leg deadlift, 12 @ 80 (too easy)

Calfs
Seated calf raise 12 @ 90, 10 @ 110, 8 @120, 6 @ 130 12 @ 110
Standing alt calf raise 12 @35

food so far

meal 1 Kevin’s egg Mchealthy
meal 2 protein bar
MEal 3 Grilled chick salad with carrots, craisins, 2 % chesse balsamic

well I actually have a few minutes so I though i would blog it out!

 It’s finally looking like winter her, so thought I would chef up some greentea in between meals and enjoy the view.

Yesterday was upper bod and I worked it hard, big motivation from seeing brian’s one month pics, that guy is making it happen. here is how it went down. improving every workout!!

CHEST
Barbell Bench Press 12 @ 85, 10 @ 90, 8 @ 90, 6 @ 100, 12 @ 85 (one of those sets that at 6 I thought no F’ing way i’m going to make it, but I did)
DB Flyes 12 @ 35 (burny burny)

Back
Bent Over Row 12 @ 50, 10 @60, 8 @ 70, 6 @ 80, 12 @60
Up right Row 12 @130 HURTU HRTY

SHoulders
Side Raises 12 @ 15, 10 @ 20, 8 @20, 6 @ 25, 12 @ 20 (looked like shitty but got it up)
SHrugs 12 @65

Biceps
Preacher Curl 12@ 40 , 10 @ 45, 8 @ 50, 6 @ 55, 12 @50 (felt the pop man!!)
Alt DB curl 12 @30’s

Triceps
Rope pull downs 12 @ 60, 10 @ 70, 8 @ 80, 6 @ 90, 12 @ 80
Bent over kickbacks 12 @ 15’s LOVED THIS, FELT GREAT

Starting to feel more confident with increasing weight and not hurting myself, didnt want to push it but now that i have dropped the extra lbs going to set it up a notch.

catch ya later.

WOw I can’t believe we got three weeks under our belt so far. Week 4 started today and the whole sexiness of this being a NEW thing has worn off, now it’s all about consistency and hard work. Seeing that is has worked in such a positive way both physically and mentally for both of us has been wonderful.

Saturday was a cheat day but I still had to do cardio. Had a full day of work and actually timed it perfectly to finish my treadmill run right when our friends showed up for dinner. They are doing something called the caveman diet, not sure what that is but they were on a cheat day too so we all endulged. Wine, cocktails, chick alfredo, ceasr salad, and cheescake factory cheesecake. Was all good stuff. Of course felt shitty afterwards, which translates to I can’t wait to get back to business!

Sunday was also cardio and abs, checked out the other branch of the gym  I am going to switch to in March and liked it so… Was a great ab workout, burns today!

Today was lower body
Quads
Leg Ext 12 @ 80, 10 @ 95, 8 @ 110, 6 @ 125, 12 @ 110
Squat 12 @ 120

Hams
Seated Leg Ext 12 @65, 10 @ 80, 8 @ 95, 6 @ 110, 12 @80
Lunge 12 @ 30’s

Calfs
ALt Calf Raise 12 @ 25, 10 @ 30, 8 @ 30, 6 @ 35, 12 @ 30

Todays meal
Meal 1 My normal egg mcmuffin
Meal 2 pwer bar
Meal 3 Turkey burger
Meal 4 chick breast with a bit of 2 % cheddar
Meal 5 Hawian CHick roll (pounded chicken breast roled with turkey bacon, pineapple, and feta) peas and brown rice
Meal 6 strw protein shake

ANother great day!!!!

Hey today was a great workout, and things are really looking like they are working. My wife who is also on this plan is looking sexier everyday and we just are just plain happier, even though adding this committment to our already hetic life seemed impossible at the start

Today’s Workout- Lower Body

Quads
Barbell Squat 12 @110 10 @ 120, 8 @ 120, 6 @130, 12 @ 120 (WOW)
Leg Ext 12 @ 110

Hams
STr Leg Deadlift 12 @110 10 @ 120, 8 @ 120, 6 @130, 12 @ 120 (WOW)
Lunges 12 @ 25’s

Calfs 
One LEg calf raise 12 @ 20’s, 10 @ 25, 8 @ 25, 6 @ 30’s, 12 @ 25’s

Meal 1- one whole egg three whites (from carton- how much easier!!!!), on WW english muffin with 2% cheese and lean turkey bacon
Meal 2 Lean turkey with lean turkey bacon 2 % cheese on WW toast, steamed sugar snap peas on small bed of brown rice
Meal 3 Protein Bar
Meal 4 Protein Bar ( i know 2 in a row, but I forgot to have it at meal 2 and I was F’ing starving
Meal 5 Dr. Westgate’s Shrimp Scampi was delicioso, thanks buddy- wife loved it too
Meal 6 Pumpkin Pie Protein shake!!!- I was getting a little sick of the strawberry shakes so I looked in the kitchen to see what we had. Low and behold a can of pumpkin and a bit ogf graham cracker
RECIPE
2 heaping scoops of vanilla whey protein powder
8 oz of can pumpkin
tablespoon of graham craker crushed
skim milk
This tastes exactly like pumpkin pie ice cream!!!
Two and half weeks in……. and loving it!

Sunday ended up being our CHEAT MEAL not cheat day. which was great we ate a late lunch at the cheescake factory and we showed down on chick nachos and I had a fried chicken sandwich with bacon and fries. MAN did i feel like crap! It tasted great and I was so happy to know that that was it for the week.

SInce I missed a day of cardio this week, I muscled up and hit the treadmill lateon sunday night. I so didn’t want to get on that bitch but, knowing I had to blog I though JUST DO IT, and man I did!!! I ended up doing the hardest cardio that I have yet. Started to really turn it up!

 Oh and ended up Bartending a private party for the catering company i sometimes work for. Was scared that the long shift and the array of foods and deserts would tempt me tooooo much. Well they had salad and swordfish. It was the bomb and I stayed away from all the bad stuff.

Monday’s Upper workout
Chest
DB Flyes 12 @ 30, 10 @ 35, 8 @ 35, 6 @ 40, 12 @ 35
Barbell Press 12 @ 70 _WOW

Back
Rows 12 @120, 10 @ 130, 8 @ 130 6 @ 140, 12 @ 130 _WOW
Lat Pull downs 12 @90 burned

SHoulders
Shoulder flyes 12 @ 12’s, 10 @ 15’s, 8 @ 20’s 6 @ 25’s, 12 @ 15 (too easy on the last one)
Shrugs, 12 @ 60’s (wow)

Biceps
Barbell Curl 12 @40, 10 @ 50, 8 @ 50, 6 @ 60, 12 @ 50
DB Curl 12 @ 25’s

Triceps
Cable Pull down 12 @70, 10 @ 80, 8 @ 90, 6 @ 100, 12 @ 90
Pushups 15
reallyloved this workout.
Nutrition is more of the same, we are planning and eating correctly. 6 meals, green tea, things are lookign awesome!

Ok back on track and hit the gym today actually not my regular gym, which was closed I am assuming for a JEWISH holiday (it’s the jewish communuity center), so I got crafty and found a free pass to the Extreme Fitness in my wallet.

Actually it was great, much more equipment and tons of cardio, A real gym. SO  i will probably join there when the baby hits daycare in march

Now the workout
Quads
Squat 12 @ 100, 10 @ 110, 8 @ 120,6 @ 130, 12 @ 110
lEG eXT 12 @ 110

Hams
Straight leg deadlift 12 @ 100, 10 @ 110, 8 @ 120,6 @ 130, 12 @ 110
DB Lunges 12 @25’s

Calfs
One calf raises 12 @ 20, 10 @ 20, 8 @ 30, 6 @30, 12 @ 20

so far today eating…
Meal 1 raisin bran skim mile and scrams egg (one whole, three whites) split with wife
meal 2 protein bar
meal 3 grilled chick salad with habenero salsa and a pinch of cheese from qdoba
Meal 4 shake
Meal 5 ???
Meal 6 protein bar (will be bartending tonight at a private party, hopefully no tempatation)

late!

Hit the treadmill harder than I have in years, i believe its the extra motivation of this blog, actually seeing results and wanting to achieve.

 Abs
3 sets of 25 crunches
3 sets of elbos and toe  one minute each
3 sets of knee/ankle raises 15 each

abs are burning today, better call the fire department

stuck to the diet all day and was ready to do cardio but a VERY hectic day got in the way and the night before the baby was up sick the whole night. NO SLEEP. I was set to do cardio after I put our 2 year old to sleep but when daddy falls asleep in the rocking chair mabe it’s your body telling you something. I ended up getting a great night of sleep and felt great in the morning. I am call calling this my off day will make it up this weekend, still had a great nutrition day!!!