tbradfor’s BodyBlog

Upper body workout

I hoped that everyones Thanksgiving Rocked!!!!  Ok, so I’ve been slacking off a bit on the weights.  Although, I have been going to the gym on a daily basis doing cardio.  Cardio is a relaxer for me.  Oh. how I love cardio.  I’m feeling almost 100% better from the cold/flu that I had this past week.  Today, I decided  change my weight training regimen and instead of doing one muscle group I did the whole upper body.  I tell you what, I’m feeling this workout.  Yeah!!!!!

*5 minute treadmill walk warmup.

Upper Body

1. flat barbell chest press (95lbs) 6reps, 3 sets

supersetted with

2. one arm dumbell rows (50lbs) 6reps, 3sets

1. Dips (unassisted) 6reps, 3 sets

supersetted with

2. narrow grip pullups (unassisted)

1. dumbell shoulder press (50lbs total) 8 reps,3sets

supersetted with

2. dumbell shoulder shrugs (90lbs total) 6reps, 3 sets

1. dumbell concentration curls (50lbs total) 5reps, 3sets

supersetted with

2. dumbell tricep extensions (35lb) 8rep, 3 sets

1. dumbell incline chest flyes (50lbs total) 8reps, 3sets

supersetted with

2. Dumbell pullover (35lb) 6reps, 3sets—ouch!!!!

*decline dumbell chest press 8reps, 3sets

*dumbell tricep kickbacks (8 lb dumbell) 8reps, 3sets

*good mornings (45lb dumbell) 8reps, sets

*Clean and press (45lb barbell) 6rep, 3sets

*deadlift (135lb) 8reps, 2 set—-(185lb) 5 reps, 1set—double ouch!!!!

  I feel real good after this workout.  This workout was tiring and tough, but I like it that way.  I may try to rearrange my workout schedule for the next six weeks as follows:

Mon: Upper body weight training, Tues: Lower body weight training, Wends extra cardio, Thurs Upper body weight training, Fri. Lower body weight training

Of course, I still go to the gym located at my job on my lunch hour 4-6 days a week to do abs and cardio.  Also, Sunday-Sat. I will be hula hooping with the kids. 

Supplements:

*amino Acids

*multivitamin/mineral

*MET-Rx MRP

*MET-Rx whey

*creatine

*chromium picolinate

*glutamine

Nutrition

   Consuming about 1500-1600 calories.  Eating lots of grapefuit—yummy! Grapefruit is one of my ultimate super foods!!!! Macronutrients are at: 40/40/20.

 Tameka

Contests and workout
I’m up to 137 lbs!!!  It’s time for me to start leaning down.
  Ok, I’m getting over my horrible cold/flu.  I have been taking rest for the last few days. While I was sick I looked into contests that I would enter for 2008.  Here are the contests I will be competing in:

1. 2008 EAS Body for Life Challenge

2. Nicole Costa’s Fame model search championships (WNSO): May 10, 2008

3. Ms. Fitness TAFA Great Lakes (IFSB): June 7, 2008

4. NGA Great Lakes Naturals: August 16, 2008

  I’m also planning to become a professional hula hoop dancer and a certified hula hoop dance instructor this year. I love to hoop—great for slimming waist and getting those ab muscles strong!!!  I can literally hoop for hours!!! Today I made a few hula hoops from scratch (polyehtylene, connectors, and tape for decoration) and they look good–I will post pictures of my hoops later. Also, I’ll be starting gymnastics training soon to get ready for the strength moves I’ll have to perform for fitness competitions.

Workout:

I took it very light today since I’m recovering from being ill.  I ran a little over three mile this morning on an empty stomach.  I love running!!! Since I’ve decided to just do fitness contests I can run!!!!!

Nutrition:

6 meals every three hours. Consumed lots of oats (old fashioned), natural peanut butter, grapefruit, and MET-Rx MRP, and MET-Rx whey.

Supplements: MET-Rx CLA, multivitamin/mineral, and whey

Tameka

Friday:

30 minute incline treadmill walk

Saturday:

*10 rep. 3set squats

*10rep, 3set (70lb) leg curl machine

*10rep, 3set (150lb) leg press machine

*10rep, 3set(each leg) lunges

*10rep, 3set (15lb) kick backs

Sunday:

30 minute Elliptical

Monday:

A.M.  55 minute low intensity recumbant bike cardio 300+ calories

P.M. Chest, legs, and abs

*flat barbell bench press (95lb) 6rep, 3set

*flat dumbell bench press (80lb) 6rep, 3set

*incline dumbell flyes (50lbs) 10reps, 3sets

*incline barbell press (75lbs) 8reps, 3sets

*Dumbell Pullover (35Lb) 8reps, 3sets

*Decline dumbell press (60lbs) 10rep, 3sets

*elevated legs puchups 10reps, 3sets

Legs

*angled leg press 90lbs(1set, 10rep), 180lbs(2set, 10rep), 270lbs(1set,10rep)

*Barbell squats (135lbs) 10reps, 3sets

*sitting calve raise (90lbs) 10reps, 3sets

*Step ups 25reps, 3 sets on each leg

Abs:

*ball situps 40reps, 3 sets

  I’ve been on a chocolate craze for the lat few days.  I have been eating everything in sight!!!  Not Good.  I plan on going back on my MET-RX whey and MRP.  I really miss my MET-RX whey and MRP’s (extreme chocolate).  I need to stop messing up on my diet and get myself together.  I swear my waist size has increased by 2 inches within the last few days, but I dare not measure!!!  I really need to get focused.  Once I get my MET-RX stuff I’ll be strait. Tony (of the Vitamin Source), I’m coming to get my supplements!!!

  Ok, so I’m getting kind of bored of my routine–I know I already mentioned this to you Kennedy— I will have to change my routine for a few weeks to spice up my workout routine.

Nutrition: Whatever, until I get my MET-RX whey and MRP’s.

Supplements:

Whey (Optimum nutrition and Jay Robb for now until I get my MET-Rx)

Chromium picolinate

Creatine monohydrate

Multivitamin/mineral

Amino Acids

Dextrose

Enjoy your week!!

Tameka

Ok, so I belong to more than one gym.  One of the gyms I belong to is the YMCA.  I go to the YMCA because the kids can swim, play in the gym, etc.  Well, today I went to the YMCA because it is a less than 4 minute drive from where I live. I didn’t feel like driving 15-20 minutes to go to my regular gym that I go to when lifting. I’m not dogging the Y, but the weight room is so small, if there is 3 people in there, it’s crowded.  Ok, so today there was this guy who I’m labeling as a gym jerk.  The gym jerk is usually 5′5 or shorter (not dogging shorter guys-my husand is 5′6—but gym jerks tend to be short).  He was using every last piece of equipment in that room, all at the same time!!!!  That really ticks me off.  You know the weight room is small, why can’t you be considerate enough and use one piece of freaking equipment at a time. Then, the gym jerk is throwing down weights, huffing, and puffing.  I thought he was going to drop an 70ln dumbell on the foot of the guy that was nearest him. So, I’m doing dips and I notice a young man-who was trying to bench too much weight w/o a spotter–in distress.  I jump off the dip machine to help the young man.  After I’m done helping the young man I notice the gym jerk watching and smiling.  What the *! kind of guy is that too watch someone almost hurt himself w/o helping? Then, I notice the gym jerk starring me down while I was working out, UGH!!!!!  You freaking jerk, get a life, be kind, be considerate, and stop starring!!!!

A.M. Workout:

30 minute incline treadmill walk

P.M. Workout: Biceps and Triceps

5 minute treadmill walk (warm up)

*unassisted narrow grip pull ups 6rep, 3 sets

*unassisted dip station dips 8rep, 3 sets

*cable tricep pushdown (70lbs) 8reps, 3 sets

*cable bicep curl (80lbs) 5rep, 3 set

*sitting alternating dumbell curls (50lbs total) 5rep, 3 set

*Concentration curls (25lb dumbell) 8rep, 3set

*skull crushers (55lb barbell) 8rep, 3set

*standing EZ bar curls (60lbs) 8rep, 3 set

*bench dips 8rep, 3 sets

*one arm dumbell preacher curl (25lbs) 8reps, 3 sets

*standing tricep extention 10rep, 3sets(30lb dumbell)

*20 minute recumbant bike cool down

Nutrition:

  Consumed around 2000 calories with macronutrients breakdown of 55/30/15.

Supplements:

*Amino acids

*Chromium picolinate

*Creatine Monohydrate

*whey

*multimineral/multivitamin

*Glutamine

Tameka

Shoulder weight training and incline treadmill walk

A.M. workout:

30 minute 12% incline at 4MPH.

P.M. Workout: Shoulder weight training

* 5 minute teadmill warmup

*behind the neck shoulder press (45lb barbell) 10rep, 3set

*Clean and press (45lb barbell) 8rep, 3 set

*front raises with dumbells (30lb total) 5rep, 3 set

*shoulder shrugs with dumbells (90lbs total) 10rep, 3 set

*dumb bell  upright rows (40lbs) 10rep, 3set

*dumbell bent over rear lateral raise (8lb dumbells) 8rep, 3 set

*standing lateral raise (15lb) 10rep, 3 set

*dumbell shoulder press (60lb total) 6rep, 3 set

    Ok, today I increased my reps on a lot of the exercises.  Next week, I will increase the weight on some exercises.

Nutrition:

  Consumed around 2000 calories with macronutrients breakdown of 55/30/15.

Supplements:

*Amino acids

*Chromium picolinate

*Creatine Monohydrate

*whey

*multimineral/multivitamin

*Glutamine

Tameka

   Oh my goodness, I started my vegan diet yesterday and ended it yesterday.  I was so irritible, felt faint, and couldn’t seem to consume enough calories to get me out of the brain fog I was in all yesterday.  I bought and tried this brown rice protein, and I must say, that has got to be the worst crap I have ever tried in my life!!!! During my workout yesterday, on my vegan diet, I felt like I was going to faint at any minute.  Also, I was eating constantly–unfortunately fruit and vegies don’t add up to the amount of calories that I need to build massive muscle nor a lot of calories!!!  No, No, No, veganism is not for me.  I will continue to be and will always be a lacto-ovo-vegetarian, but not vegan. I threw out my rice protein(ugh!!!), and now I’m coming back to my whey.  Whey, I’m sorry I left you.  please forgive me.

  Ok, so today I consumed well over 2000 calories.  I ate about every 2.5 hours, which equaled to 10 meals for today. My micronutrient breakdown was: 55/30/15. I must also add that eating all those fruit ad veggies got me seriously bloated:(

Back Workout:

5 minute treadmill walk warm up

*unassisted wide grip pull-ups 6reps, 3sets

*unassisted narrow grip pull-ups 6reps, 3sets

*Lat pulldowns (90lbs) 8reps, 3sets

*dumbell bent over rows (50lb dumbell) 5reps, 3sets

*good mornings (55lbs) 10reps, 3sets

*weighted hyperextentions (25lb) 10reps, 3sets

*T-bar rows (45lbs) 8 reps, 3sets

*dead lift (135lb)  10 rep, 3 set

*deadlift (185lbs) 5reps, 1 set

*Row (100lbs) 6reps, 3sets

   Ok, until next time.  Have a wonderful day.

Tameka

Today was my first day of being compeletly vegan.  I got to say that rice protein is absulutely Horrible!!!!!!  I have to get used to it.  I’m only consuming 2 protein shakes today because I need to get used to the taste and texture of rice protein.  Also, I felt tired and weak today at the gym.  I ate twice before going to the gym, and by the time I got to the gym I felt like I hadn’t eaten anything for a week. I felt fait.   I have to consume more calories, that is, for sure.  Also, I bought and consumed the protein rice after my workout.  So, not having protein for breakfast–like I usually do—probably had an effect on my energy level at the gym.

   My right shoulder only hurt during the last couple of chest exercises I performed at the gym. I still don’t know what is up with this right shoulder. I lost 2 pounds:(

Chest and Ab workout:

5 minute treadmill walk warm up

*Chest dips 8 reps, 3 sets
*flat dumbell bench press (80 pounds total) 5 reps, 3 sets
*dumbell pullover (40 lb) 5 reps, 3 sets
*incline dumbell flyes (50 lbs total) 8 reps, 3 sets
*flat Barbell bench press (95lbs) 5 reps, 3 sets
*incline barbell bench press (45lbs) 5reps, 3 sets
*decline barbell bench press (95 lb) 6 reps, 3 sets
*decline dumbell bench press (60 lbs total) 6 reps, 3 sets  

*situps 50rep, 4sets

*situps with 10lb weight on a decline bench 20rep, 2sets

*Ball situps 25rep, 2sets

*ball twists 50rep, 2 sets

Nutrition:

  I’m consuming around 1400 calories today with a macronutrient range of: 50/30/20. I’m going to increase my calories tomorrow to aroung 1600 calories. Its hard to get in a lot of calories after switching to a vegan diet.  I consumed romaine lettuce, grits, rice protein, peaches, pineapples, natural grapefruit juice, nuts, and tangerines.

Supplements:

Rice protein, Glutamine, creatine monohydrate, chromium picolinate, and a multivitamin/multimineral.    

Have a wonderful day.

Tameka                  

    I have been a lacto-ovo- vegetarian for about 23 years. After contemplating for a few weeks, I have decided to become a vegan.  I’m tossing out my Whey and replacing it with rice protein powder and hemp protein powder.  Gluten, dairy, soy, bean, and egg containing products always make me feel crappy and sick anyway, so, I’m eliminating all that crap from my diet.

  I’m just afraid of becoming TOO thin.  I ‘m still going to consume a lot of protein, but from vegan sources. I’m going to miss my deserts, but I don’t need them anyway. I’m going to continue doing my hardcore weight lifting regimen, keep my calories high, and keep my protein consumption high—-I should do fine being a Vegan bodybuilder.

  I did a google search for vegan bodybuilders.  I did find some pretty good sized-tough looking vegan bodybuilders.  However, the majority of them looked very thin, but athletic looking.

Well, I have to get ready for today.  Today is my official start date on becoming a vegan. I’m on my way to pick up some vegan protein, fruit, and veggies.  Then. I’m off to the gym to lift some weights.  Have a wonderful day.

Tameka