kmb15243’s BodyBlog

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!!

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!!!!