kmb15243’s BodyBlog

been having a computer problems (it died and got a new one) so here is what I did on Wed

UPPER BODY
Chest
Barbell PRess 12 @ 80, 10 @ 85, 8 @ 90, 6 @ 100, 12 @ 70
Incline Barbell Press 12 @ 50

Back
Cable Rows 12 @ 80, 10 @ 90, 8 @ 100 6 @ 120, 12 @100
Back ext 12

Shoulders
Seated Dumbell Press 12 @ 25, 10 @ 30, 8 @ 30, 6 @ 35, 12 @25 (killer)
Front raise 12 @ 20 ( wow )

Biceps
Preacher Curls 12 @ 30, 10 @ 40, 8 @50, 6 @ 55, 12 @ 40
Barbell Curl 12 @ 60

Triceps
Skull crusher 12 @ 20, 10 @ 25, 8 @ 25, 6 @ 25, 12 @20
Tricep PD 12 @70

I know it seems like I am doing the same exercises, but I want to increase the weights each week, next week I am moving on to some new stuff and looking forward to it

eating is still going well, it’s becoming secind nature

major computer snafu, The laptop finally shit the bed!

Did an intense upper body work out today (for me) will post next

Meal 1 3 eggs white 1 whole egg on whole grain english muffin, strip of turkey bacon, 2 % cheese
Meal 2 protein bar
Meal 3 Turkey buger, turkey bacon on ww english muffin, no fat mayo, steamed asparagus
Meal 4 Berry Protein Shake
Meal 5 Grilled chick on bed of Whole Wheat Pasta parm shaker cheese
Meal 6 Berry Protein SHake
The eating is getting easy, almost too easy!!! LOve it. My wife and I seem happier and have tons more energy

well this is a day late but certainly not a dollar short.

Sunday I was struggling to get up stairs and was thinking to myself how the hell am I going to do a lower body workout when I can’t even take the garbage up the stairs. But my body woke up monday morning as to say, "it’s leg day, I’m ready!" and boy was he

Hit the gym and here’s how it went
Quads
Squat (no bar wieght added) 12 @ 90, 10 @ 100, 8 @ 110, 6 @ 120, 12 @ 100
Leg Ext 12 @ 95

Hams
Straight Leg Dead lift 12 @ 90, 20 @ 100, 8 @ 110, 6 @ 120, 12 @ 100
Lunge 12 @ 25

Calfs
Seated Calf Raise 12 @ 115, 10 @ 120, 8 @ 125, 6 @ 125 ( iquit after this to go catch my 2 year old daughter take her first swim lesson down the hall at the pool. She was terriffied but did it, and I’m very proud)

 I think this was a great work out as I really felt the burn but kept it up finishing every set. Try to compare weights from previous workout and just move slightly ahead every time. Rome wasn’t built in a day and I promise you I’ll catch up to some of you big guys out there.
The lower body workouts are showing becuase my boxer briefs are feeling much tighter, and I know other parts of me that are house in the underwear aren’t getting bigger!!!

The menu was much of the same, although I need to keep up on the daily blog because it’s easy to forget if you don’t write it down. But don’t worry I know I didn’t "F" up!

Later dayz

well it was our first week and have NO compaints what so ever.

yesterday was the cheat day and was basically good throughout the day.

had a peanut butter muffin, a qdoba burrito (my fav but I held the queso sauce), but the big meal was our dinner at the habachi restaurant,  had three vodka and tonics. But we were home by 8:30 pm because:

we wanted to hit the gym early this morning TOGETHER

Workout for me- Upper Body

Chest
Barbell Bench Press- 12 @ 70, 10 @ 80, 8 @ 85, 6  @ 90, 12 @ 50
Dumbell FLyes 12 @25’s

Back
Cable Rows  12 @ 60, 10 @ 70, 8 @ 80, 6 @ 90, 12 @ 90
12 back extentions

shoulders
Seated Dumbell Press 12 @ 20, 10 @ 25, 8 @ 30, 6 @ 30, 12 @25 - wow
Front RAises 12 @ 15’s

Biceps
Alt DB CUrl 12 @ 25, 10@ 30, 8 @ 30, 6 @ 35, 12 @ 25
Barbell Curl 12 @ 50

Triceps
Skullcrusher  12 @ 15, 10 @ 20, 8@ 20, 6 @ 25, 12 @ 15
tricep Pulldown 12 @ 70

here is what I put in my body (in between a million things i did today)

Meal 1- raisin bran , power bar
Meal 2- Berry protein shake
Meal 3- Chicken no fat mayo, 2 % cheese and hot sauce in a WW pita
meal 5- power bar
Meal 6 baked salmon and steamed asparagus over a tad of brown rice (yum)

just posted a one week pic- a little bit better but not anywhere I want to be

Well got caught up yesterday and could not post.

here is how things went down

Quads-

Leg EXtentions 12 @ 65, 10 @80, 8 @ 95, 6 @ 110, 12 @ 95
Barbell Squats 12 @ 90 (felt great)

Hams

Dumbell Lunge 12 @ 20′2, 10 @ 25’s, 8 @ 25’s, 6 @ 30’s 12 @25- wowwie
Straight leg Deadlift 12 @70

Calves

seated calf raise 12 @ 90, 10 @ 110, 8 @ 120. 6 @ 140, 12 @ 120
Standing  1 leg Calf raise 12 @ 25’s

well I was excited about this workout as a first LBWorkout, but today I’m really excited because my legs are jelly and I wish I had a ranch house instead of steps!!!!

Eating

Meal 1 Bowl of raisin bran skim milk 2 gulps of protein drink (2year old spilled the rest on the carpet- DOn’t tell my wife)

Meal 2 Berry Protein Drink

Meal 3 Grilled chick cubed and mixed with a spoonful of no fat mayo, 2 % cheddar cheese grated and hot sauce stuff in a pita. YUM YUM YUM, this was great. I feel bad though cause I felt so full afterwards

Meal 4 Protein bar

Meal 5 turkey taco meat in a pita , 2% cheese, peas

Meal 6 Protein shake made with fresh Strawberries (fresh fruit takste so much better than the frozn stuff, just more $$$)

well today is my off day, and I am feeling guilty about, although I was told by many people to take the OFF day.

Cheers

well today a little bit hectic, but pushed through, here’s how the day went

meal 1 1 egg 4 egg whites scrambled with 2% cheese slice, spinach and crunchy lean turkey bacon on whole wheat english muffin, added a bit of hot sauce- AWESOME

meal 2 protein bar

meal 3 turkey burger cheese slice 2%, spinach, sugar snap peas, carrots and cauliflower

meal 4 post WO- Berry Protein shake

meal 5 (was late due to wrk crap) Same as lunch

Meal 6 missed it because Meal 5 was so late and didn’t want to eat at 10:15

Workout

Hardcore 20 minutes on the treadmill, sweated up a storm.

abs- rope pull ups from machine when laying on ball- 15, 10
knee up, ankle ups from hang position, 15, 10
side crunches L, R 15, 15

Feeling great- looking better and can’t wait to post week one results.

Going to take free day on Saturday and celebrate our anniversarry at out favorite habachi restaurant in the south side of pittsburgh

gday,

Well another fantastic day of our new life. Really feeling great and looking forward to seeing how a full week will turn out as far as numbers and results.

Menu du Jour

Meal 1 Raisin bran with skim and protein shake

Meal 2 post workout Protein shake

Meal 3 turkey melt with 2% cheese with spinach in a whole grain pita (no fat mayo and chalula hot sauce -YUM) Mixed veg on a small bed of brown rice

Meal 4 Fat Free SUgar free chocolate pudding

Meal 5 Chick burger on whole grain english muffin 2 % cheese with the mix veg and brown rice

Meal 6 Berry protein shake- ENJOYED IN THE HOT TUB!!!!!! 

Work out- Today was really a litmus test of where I am going to begin, it is hard to know what you can handle on your first day back. I really wanted to hit it hard but not get hurt or feel like crap the next two days. Just trying to get a feel for a JUMPING off point

Chest

Barbell Bench Press -12 @ 50lbs (just weight no bar weight added), 10 @ 70, 8 @ 80, 6 @90, 12@ 60
Barbell Incline- 12 @ 30

Back

Pull Ups 3 sets of 5 (wow i used to be able to do 3 sets of 10 no problem, man i go twork to do)
Wide Grip Pull Downs- 12 @65

Shoulders

Seated Dumbell Press- 12@ 15 lbs, 10 @ 20, 8 @ 25, 6 @ 30, 12 @ 20 - wow this one rocked
Front Raise- 12 @ 15

Biceps

Alt Dumbell Curl- 12 @ 20 lbs, 10 @ 25, 8 @25, 6 @ 30, 12 @ 25 - last 2 killed me
Barbell Curl- 12 @ 40

Triceps

Skull Crusher- 12 @ 10, 10 @ 15, 8 @ 20, 6 @ 25, 12 @25- last two another killer
Dips- Did like 3 and shit the bed, holy shit I suck!!!!

Well, really excited about this workout as my maiden voyage into a hard bod. If any of you out the their blog on here you now and now I know how this can really motivate you to do a little more than you typically would. I would feel like crap if I lied and said I did the set or reps and didn’t. This blog keeps ya honest cause the whole world is reading- well not the whole word, probably just two or three of you.

Ended the night by helping the wife put together her workout in the gym then a soak in the hot tub.

well day two has come and almost gone

meal 1 raisin bran skim milk protein pumpkin pancake

meal 2 berry whey protein shake

meal 3 turkey burger slice of 2% cheese, spinach on whole grain english muffin and steamed carrots and broc

meal 4 balance bar

meal 5 turkey taco meat 2 % grated cheese steamed broc

meal 6 berry whey protein shake

we hit the cardio again (two nights in a row) due to the fact that i will be hitting the gym MWF after I drop the girls off at daycare.

felt a little tired today but im not sure if thats is the change in diet/exercise or just my usaul life.

 Hope everyone is doing well

present Well we just decided to bite the bullet and start today instead of tomorrow. The new years eve party was fun and although the food was good (lots of dips, rolls, and way to much booze) we were anxious to get the ball rolling on our new life.

 Waking up a little hung over and staying up way too late didn’t help. We actually started our new program at noon. todays meals consisted of:

noon- Lean turkey wrap with spinach, 2% cheese, no fat mayo and hot sauce

3- no fat no sugar chocolate puddding (she had tapioca)

5- grilled chicken breast on top of spinach salad and steamed asparagus

7 berry vanilla whey protein shake

10 glasses of water and a multi-vitamin

The eating went just swell and it was so rewarding to cook together and realize we are putting good stuff into our bodies to get to our physical goals and lead a healthy life for our daughters.

WORKOUT

We started today with a cardio workout on the treadmill.

then a set of 25 crunches, 25 left and right side crunches and 25 reverse crunches

then a set of 10 of each again. Hopefully will get to a better ab workout, but Rome wasn’t built in a day ( and neither was a roman gladiator’s body)

tomorrow is a full day of the new eating lifestyle and cardio again as MWF is lifting days