kmb15243’s BodyBlog

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!!!

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