kmb15243’s BodyBlog

well yesterday I brushed off the sick bones and hit the gym with quite excitement. It is amazing how when you get sick (brinchitis in my case) you really lose that drive and excitement about what we are all about now. It was a horrible feeling to just not care.
Well today I care again because yesterday I decided to jump start things and do a full cardio workout on top of my leg day. I could not go balls out like I usually do but still sweated up a storm and felt great.

legs consisted of
Squat
12 @90, 10 @ 100, 8 @ 110, 6 @120, 12 @100
leg ext 12 @ 125

dead lift
12 @90, 10 @ 100, 8 @ 110, 6 @120, 12 @100

again wasnt a killer workout but got meback in the gym and feeling good about myself again.

hopped on the scale this morning and it said 169.6 so morning weight has broken 170, morning weight is decpetive though so i am recording 171 and see what happens.

well i have been out of commission for the last 4 days and just found out I have bronchitttis. I feel like total crap and have lost motivation. I am keeping to the somewhat healthy eating though. Not eating 6 meals but the meals I am eating arent cheat meals. I have lost another pound this week but I think it is due to not pumping. At least IM not getting fat again.

on the zpak so will be in the gym again tomorrow and sunday. SO this week i just missed my cardio. Wish me luck and help me out with a little motivation to get back tot he 100% effort i had before this friggin virus hit me.

best,
kevin

yesterday as stated earlier, i hit cardio high impact and then a half hour of biceps then some abs.

lower bod today consisted of:

quads
leg press
12 @ 180, 10 @ 270, 8 @ 360, 6 @ 360, 12 @ 270
squats barbell
12 @ 140

hams
horz legg  curl
12 @ 70, 10 @85, 8 @ 85, 6 @ 100, 12 @ 85 killed me
straight leg deadlift 12 @ 120

calfs
standing calf(S) raise machine
12 @100, 10 @115, 8 @ 115, 6 @ 130, 12 @ 115
one calf raise
12 @ 30’s

maybe the snow will stop maybe not, but just thinking of spring and the thoughts of not actually being ashames of taking off my shirt

can’t stop me! glad to have a heavy upper body week and here is how it went down on monday

chest
smith machine bench press
12 @ 90, 10 @ 100, 8 @100, 6 @110, 12 @90
seated pek dek 12 @70

back
seated wide grip upright row
12 @ 90, 10 @ 110, 8 @110, 6 @ 130, 12 @110
machine row narrow grip
12 @ 130 OUCHIE

shoulders
seated DB press
12 @30’s, 10 @35, 8 @35, 6 @40, 11 @30 (miss the last one)
side raise 12 @ 15’s

Triceps
cable push downs
12 @ 85, 10 @ 100, 8 @100, 6 @ 115, 12 @ 100
kick backs 12 @ 20’s

biceps- decided to spend more time on these tomorrow after cardio and I did 3 sets of 10 differnet exercises for about a half an hour. deciding to focus more time on one body part 2-3 times a week. want to stick to the body for life plan for the twelve weeks then relaly mix it up then, (open to suggestions out there)

Well bwestgate gave me a talking to about missing blogs for the last 4 days so Hear I am. It’s 6 am I’m up with the baby so I thought I might as well get back into the blogoshere.

Got a really shitty headcold this week that laid me up but I only managed to miss one day of cardio, still have to hit it hard this morning and do abs but still made progress this week.

UP to 11 lbs lost in 6 weeks and I am sure i have gained muscle so who know how much I really lost in fat??

 here is how the week went.

Monday Lower Bod
Quads
Front Loaded BArbell Squats
12 @ 50, 10 @ 60, 8 @ 60, 6 @ 70, 12 @ 60
LEG EXT 12 @ 120

hAMS
STEP UPS 12 @ 20’s, 10 @ 30’s, 8 @ 30’s, 6 @ 40"s 12 @ 30’s
lunge 12 @ 35’s

1 leg calf raise
12 @ 30, 10 @ 35, 8 @ 40, 6 @ 45, 12 @40
SMITH MACHINE CALF RAISE, 12 @ 50

Wed Lower bod
Chest
barbell Press 12 @80, 10 @ 85, 8 @ 90, 6 @110, 12 @90 WOW did this burn!
Incline Barbell Press 12 @70 (had to do 6/6)

Back
Lat PUlldown 12 @ 100, 10 @ 110, 8 @ 120, 6 @130, 12 @ 120
UPright row 12 @120

SHoulders
shoulder db flys
12 @20, 10 @25, 8 @ 25, 6 @ 30 12@ 25
cable lat raise 12 @ 20

Biceps
Dumbell Curl 12 @35, 10 @ 40, 8 @ 40, 6 @ 45 (wow never really curlsed 45’s before) 12 @ 35
Barbbell Curl 12 @60

Tri (goginto do on sat)

Friday Lower Bod
Quads
Front Loaded BArbell Squats
12 @ 60, 10 @ 70, 8 @ 70, 6 @ 75, 12 @ 70
LEG EXT 12 @ 140

hAMS
STEP UPS 12 @ 30’s, 10 @ 40’s, 8 @ 40’s, 6 @ 45"s 12 @ 35’s 9 (d’uh only could do 6- what a wimp)
lunge 12 @ 35’s

1 seated calf raise
12 @ 160, 10 @160, 8 @ 160, 6 @ 160, 12 @125
calf push on quad machine, 12 @ 180

Saturday did a killer cardio and then hit the triceps for about a half an hour.

Today going to do cardio again and abs then we have the baby’s baptism then a luncheon at our house.
cheated last night and had a burrito and a margarits so will try and be good today.

thanks for reading.

oh and for upat5am, Yesterday I rocked out to Joni Mitchell and The fray. today will try and uploaded his workd music for the cardio

later

well still freaking freezing here, did cardio again on sunday but missed the gym on monday due to some work committments and wanted to get back to the house so my wife could get in her workout ( for those of you without kids, be thankful you can work out WHENEVER you want)

so hopefully when she gets back form the office, i’ll tag out and then do a lower bod and a cardio workout to make up for my lack off work out yesterday.

eating is still going well. I decided to not take any pictures for a while as I want/need to see a more dramatic change. I think this regiments is really working but when you compare little changes every week it’s less dramatic than seeing a bigger change over a longer period of time., WAnt to keep motivated and sometimes esp mid way through my fist of many 12 weeks journeies I want to keep excited about what we are doing.

thanks for tuning in!

Well we got the kids settled and headed out to downtown to have a nice relaxing evening, hit the hotel gym in the morning and then head out to meet with the accountant to do our taxes.

I suggest this for all you married friends out there, go have a overnight vacation at a local nice hotel, feels like your on vacation and really does clear you of the daily stress of work and kids ( and diet and exercise)

had some red wine in the room and then headed down to the fish market where I consumed two grey ggose and tonics, a california roll, lobster bisque and some crab wontons. so not a complete sheat meal but not what I would normally eat, right?

woke up at 7 and hit the gym , did a great cardio workout next the wife ont eh treadmill and then did about 3o minutes of triceps, was great!!!

well this was our official day off because we decided to have a date at the Westin Hotel that night and have my mom watch the girls. I didn’t cheat all day , just can’t be evil anymore, know ing I was going to have a good meal at the fish market that night.

had a great workout in the morning

Chest
INCline brbell press
12 @70, 10 @ 75, 8 @ 75, 6 @ 80, 12 @ 70
BB bench press 12 @ 80

Back
DB rows 12 @ 35, 10 @ 40, 8 @ 45, 6 @50, 12 @ 45
PUllups 12 (6/6)

Shoulders
Smith Machine SHoulder PRess
12 @60, 10 @ 65, 8 @ 65, 6 @ 40, 12 @ 30
SHrugs, 12 @ 75

Biceps
DB Curls 12 @30, 10 @ 35, 8 @ 35, 6 @40, 12 @ 30 (took this one to the next level and happy about it)

Triceps decided to do this tomorrow with cardio as I feel that I have not been focusing on them due to time constraints

chow

well its been quite miserable in these here parts of the woods, -10 degrees for the last couple of days and it’s tough to deal when you have two little kids to tote around sometimes.

anyway last wed was lower bod and here is how it went.
QUads
front squat (ya know with the barbell on the front of your shoulders and you kind of look like a jeanie making a wish come true) 12 @50, 10 @ 60, 8 @ 60, 6 @ 70, 12 @ 60
Leg Ext 12 @ 125

Hams (steps ups on a bench with DB’s)
12 @ 20’s, 10 @ 30’s, 8 @ 30’s, 6 @ 40, 12 @ 30’s
Lunge 12 @ 35’s

Calfs
One leg calf raise
12 @ 30’s, 10 @ 35, 8 @ 40, 6 @ 45, 12 @ 45
SMith Machine calf raise
12 @ 50

felt good!!