malindak’s BodyBlog

10 min warm up

• Set 1
• Lunges 3×20 w/15lbs in each hand
• Tri-cep push ups 3×12

Set of Stairs - 6 flights.

• Set 2
• Squats 3 x 20 w/ 30lbs
• Tri-cep kick back 3 x 10 w/ 10 lbs

Set of Stairs - 6 flights

• Set 3
• Deadlift 3 x 5 w/ 20lbs in each hand
• Seated lat pull down 3 x 15 w/ 20lbs

• Set 4
• Single leg ball bridges 3 x 12
• 2 x 100 crunches (leg lifts, crunches, heel taps, bicycles)

Great day!  Felt strong and pushed through to the last reps.  I shouldn’t be able to walk tomorrow. 

I have being trying to gain weight to bulk up a little for the winter.  I finally started logging everything I eat and realized I still wasn’t getting over 2,400 calories per day.  So after 1.5 weeks of 3000 calories and 150-180 grams of protein a day I finally broke 133 lbs.  I switched from my oats, peanut butter, flax seed oil in the morning to 2 pieces of toast, 2 hard boiled eggs and a glass of soy milk.  While I miss my oats I love the eggs.  Plus it’s giving me more protein and calories at 8am in the morning.

BTW the flu bug is going around the office and I am the only one who hasn’t gotten it.  Yah for me but man I have to listen to all of the sniffling noses around me. Yuck!

Okay…I’m usually not one to make a big deal out of things but this bugs me.  Our company has the workout room in the basement away from the normal daily activities so people can get away and just workout.  It is very nice, however a certain person has found herself peaking in on several occasions just to make comments.  She doesn’t join us or workout..she just makes comments.  It’s nothing bad or good but I found it odd that she goes completely out of her way to look in.  I have invited her to join us just in case she was looking for an in….I like working out with new people.  Sigh!  Okay I’m done and I’m going to let it go.  I’ll put in an extra set of reps just for her tomorrow. 

Well fall is in the air and it’s time to bring out the jeans and sweaters.  I have decided that since it’s getting colder it’s a great time to try and bulk up.   All summer I kept a pretty clean diet and continued to lift weights 2/3 times a week along with my kickboxing sessions.  This is the first week that I’ve started to add in more calories and I find it more mentally challenging then anything.  I feel like I’m going overboard even though I’m not.

One of my co-workers who had a broken foot this summer has been cleared to workout.  Now I have a great workout partner on tuesday/thursdays.  Even though she’s starting with lower weights she needs the extra push just as much as I do.  It reminds me of where I started and how I have accomplished a lot over the summer.

Well that’s all I got for now.  I’ll try and post how the workouts are going and how the added calories are working out.  My goal is to continue to add muscle and then by March I want to start leaning out slowly.    If anybody has any advice send me a private message.

MK