Back, biceps, and triceps

This morning I went to the gym and weight trained my back, biceps, and triceps. Here is my workout:

*5 minute treadmill warm up
*Deadlifts
*chin ups (unassisted)
*dips
*goodmornings
*dumbbell preacher curls
*concentration curls
*tricep kickbacks
*T-bar rows
*cable tricep pushdowns
*bench dips
*narrow grip pull downs
*standing bicep curls

Tameka

*******chest******

Sunday's weather was horrible. It was so cold and icy. I was very late for yhe kettlebell class on Sunday. So, late that I only got a chance to see everyone cool down. The class was practically over by the time I got there. Well, there is next week--if weather permits. What makes things worse is that I got into an accident on the way home from the class that I missed. My car was going to hit two poles, but luckily there was a big mountain of snow/ice that my car got stuck in---it would of been worse if I hit the poles. It was so icy that as soon as my husband steeped out side, he slipped on the icy concrete stairs and fell down--he's ok.

Today, I worked out my chest and abs. Here is my chest and ab workout:
*5 minute treamill warm up walk
*chest dips (unassisted)
*barbell flat bench press
*barbell incline bench press
*barbell decline bench press
*dumbbell pullovers
*dumbbell incline flyes
*machine flyes
*incline push ups
*Turkish get ups
*Russian twists with a 20lb weight
*side twists
*ab crunches

I'm still on my high fat, high protein, and low-low carb nutrition regimen. I carbed up this past weekend and felt miserable. I'm so carb sensitive. Well, I'm off to bed. Have a great night!!!

Tameka

kettlebell and shoulders

This morning I walked briskly on the treadmill for 65 minutes. This evening I practiced with the kettlebell and weight trained my shoulders. I did my evening workout at home. This is my evening workout:

*10 minutes of kettlebell swings
*12 Turkish get ups
*behind the neck barbell press
*clean and press
*upright tows
*bent over lateral raises
*front raises
*shrugs
*30 minute brisk treadmill walk

Today is the end of my two day carb up. I'm so glad because all the carbs I'm eating is making me feel horrible. It's back to low carbing in the morning!!! I can't wait until the kettlebell class that I will be attending in the morning. I'm so looking forward to learning new ways to use the kettlebell.

Have a great weekend!!!

Tameka

biceps, triceps, and the kettlebell

This morning I did 40 minutes on the stepper and 250 reps on the ab crunch machine. Today, I did my weight training at home again. I decided to carb up today and tomorrow instead of Saturday and Sunday. Currently, I'm loving me some bananas with whipped cream, yummy!!! Here is my workout I did this afternoon:

*10 minutes of kettlebell swings (5 sets of 2 minute swings)
*12 Turkish get ups
*standing barbell bicep curls
*Skull crushers
*concentration curls
*standing alternating dumbbell bicep curls
*tricep kickbacks with dumbbell
*45 minute treadmill brisk walk

I need to buy a pullup/chinup bar for home use. Have a great weekend!!!

Tameka

Kettlebell training at home

Today I did a kettlebell workout at home. It went pretty well. Kettlebell training is no joke--very hardcore--I love it!!! It's this new movie coming out that involves fighting/boxing and training combat style, I don't remember the name of it, but the preview showed one of the fighters training with a kettlebell.

This morning I did a 50 minute inclined brisk walk. This afternoon, I practiced and trained with the kettlebell. The kettlebell that I'm practicing with weighs 26 lbs. This is my workout:

*10 minutes (20 sets, 30 seconds each set) kettlebell swings
*12 Turkish get ups (I practiced with a light weight dumbell for this exercise because the 26lb kettlebell is too heavy to be doing this exercise without a spotter).
*Sumo squats holding kettlebell 5 sets, 10 reps
*Russian twists (holding 26lb kettlebell) 5 set, 20 reps
*ab crunches 5 sets, 20 reps
*kettlebell one-arm row 3 sets, 8 reps
*standing calve raise (holding kettlebell) 3 sets, 20 reps
*incline lunges (own body weight) 3 sets, 10 reps each leg
*Step ups
*30 minute brisk walk on treadmill

I haven't messed up on my diet in 11 days, yeah!!! I have been eating a lot of cashews today--I ate the whole canister of cashews in only a few hours. I don't know why I am wanting cashews in abundance, but they are so delicious. I try to eat a lot of almonds becuase they have tons of fiber--4g of fiber per serving. Where as cashews have less than one gram of fiber per serving. I don't think I will be buying cashews anymore because I neglect my other nuts that are fiber rich. By the end of today, I will have had about 12-13 servings of nuts. I know that is a lot of fat, but I'm on a high fat, low carb nutrition plan. I love it!!! Thanks Dr. Mauro DiPasquale, you are a genius!!! If you haven't read the anabolic diet by Dr. Mauro DiPasquale, your missing out.

Did I mention that my RKC instructor, Bob Budai, rocks? Well, Bob Budai Rocks!!!

I supplemented my diet with amino acids, EAS Betagen, a multivitamin/mineral, whey isolate, and flax oil.

Have a great day!!!

My kettlebell training session with Bob Rocked!!!!!

First of all, I couldn't of asked and found a better kettlebell instructor than Bob Budai. Bob is down to earth, patient, know what he is talking about, and knows how to teach others. Bob rocks!!!! I absolutely love kettlebell training!!! I know that I'm taking my training to the next level by training with kettlebells. I think I might be slightly obessesed with kettlebell training at the moment.

Today, bob taught me the swing and Turkish get up techniques. I will learn some more techniques next week. I can't wait to attend a kettlebell class this weekend. I will be practicing the swing and Turkish get up technique all week long.

I would recommend those who really want to do some hardcore training to start working out with kettlebells, but find a certified instructor first, technique and proper form is crucial for not injuring yourself.

I'm still doing very well on my low carb diet. Although, I'm feeling a bit light headed.

Tameka

Kettlebell training---Taking my training to another level

I'm so excited. Tomorrow I have an appointment with a Russian Kettlebell challenge (RKC) certified personal trainer. He is going to teach me the basics of training with the kettlebell. After, I learn the basics I plan on learning advanced techniques in following sessions. I'm so excited. I will buy my own personal kettlebells this weekend--maybe even tomorrow. My personal trainer is also a physical therapist, so he will be a stickler for form and technique---which is what I want. My personal trainer also teaches kettlebell aerobics classes on Sundays, so I will be attending those to get more ideas for my own training at home. My main goal is to transform my body to its fullest potential, and maybe eventually I will compete in some kettlebell contests. I'm going to take the Russian Kettlebell Challenge certification next year.

Today, I worked, rested, read, and did some cardio. It was a pretty easy day for me, but tomorrow I will expect to be challenged--I can't wait!!!

My diet is going very well. I'm having absolutely no sugar/carb cravings, and I'm taking in less than 50 grams of carbs per day. However, I am consuming a lot of healthy fats and a lot of protein. I will carb up this weekend. Hopefully, I won't go to crazy with the carbs, but if I do it's ok. I'm only consuming high carbs on the weekend.

Tameka

Chest and walking

I got up this morning walked briskly (on an empty stomach) for 33 minutes on the treadmill. I will do another 45 minutes of walking before going to bed. I went to the gym this afternoon and had an awesome chest workout. Here is my chest workout:

*5 minute treadmill walk
*barbell flat chest press
*barbell incline chest press
*barbell decline chest press
*dumbbell pullovers
*decline pushups
*dumbbell flyes
*cable pec flyes

My current weight is 132lbs and my current body fat percentage is 17%.

Tameka

Catch up---Arms, shoulders, a little bit of calves, and abs

For the past two days I've been doing strictly cardio. This morning I did a 50 minute cardio session and later on this evening I worked on my arms, shoulders, calves, and abs. Here is my catch up workout:

*5 minute warmup walk
*unassisted overhand chin-ups 3 sets
*unassisted dips 3 sets
*one-arm dumbbell preacher curl 3 sets(each arm)
*dumbbell tricep kickbacks 3 sets
*standing EZ bar curls 3 sets
*barbell skull crushers 3 sets
*sitting alternating dumbbell curls 3 sets each arm
*dumbbell tricep extentions 3 sets
*cable curls 3 sets
*cable tricep extention 3 sets
*clean and press 3 sets
*standing dumbbell upright rows 3 sets
*sitting dumbbell front raises 3 sets
*bent over lateral raises 3 sets
*dumbbell shoulder shrugs 3 sets
*behind the neck shoulder press with barbell 3 sets
*smith machine calves raises 3 sets
*body weight calve raises (both forward and backward) 3 sets
*decline crunches 3 sets
*ball crunches 3 sets

I feel good right now, but I know in the morning my body will be screaming at me. I want to start incorporating kettlebell training into my workouts for both resistance and cardio purposes. Over the next few weeks my plan is to incorporate a solid hardcore kettlebell workout into my training.

I'm officially carb deprived, but I feel good. I'm still eating lots of fibrous veggies every day. I supplemented with whey isolate, flax oil, CLA, Betagen, amino acids, and a multivitamin/mineral.

I will do two sessions of cardio tomorrow morning and rest the rest of the day.

Tameka

Down to 17% body fat

I'm down to 17% body fat. I will take progress pics in about 10 days. Early this morning, upon awakening, I walked 65 minutes on the treadmill at low intensity. Later on this afternoon, I did a back workout at the gym. Here is my back workout:
*5 minute treadmill warm up walk
*deadlifts--5 sets
*unassisted narrow grip pull-ups--5 sets
*good mornings--5 sets
*T-bar rows--5 sets
*machine rows--3 sets
*Lat pulldowns--3 sets
*one arm dumbbell row--3 sets each arm

I also worked on my abs and calves today. Here is what I did for my abs and calves:

*Twists with the bar
*russian twists with a 10lb weight
*ab crunches
*decline crunches
*standing calve raises

I have been eating a lot of healthy fats like nuts and seeds. I have also been taking a lot of flax oil, coconut oil, and a lot of CLA.

Have a great day everyone!!!

Tameka

quads and hams

This morning I did a 45-minute low intensity treadmill walk. Later on at the gym I did a leg workout. Here is my leg workout:

*5 minute treadmill warmup walk
*unassisted sqauts --7 sets, reps
*unassisted front squats--7 sets, reps
*stiff leg deadlifts--5 sets, 8reps
*leg press --5 sets, 8 reps
*cable hamstring curl 3 sets, 10 reps (each leg)
*leg extensions 5 sets, 6 reps
*leg curls 4 sets, 6 reps
*step ups 3 sets, 50 reps
*pop-up squats 3 sets, 5 reps

I will do 30-45 minutes of cardio before going to bed. I did cardio before going to bed last night and it was hard for me to fall asleep.

My diet is going very well. I had no cravings and I didn't get hungry at all. I will have eaten a total of 6 meals by the end of the day. My supplements today are as usual: Betagen(1 serving post workout), amino acids, CLA,flax oil, coconut oil, whey isolate, and a multivitamin.

My current measurements are :
17% body fat
Chest 35
Waist 25
Hip 35.5

My goal measurements are:
17% body fat
chest 34
waist 22
Hips 34

Have a great day!!!

Chest, calves, abs, and the Anabolic diet

Last night after having a awful pop tart eating fest, after eating clean all day; I decided to go on the anabolic diet. What triggered me eating 4 pop tarts in a record 5 minutes was the fact that church lasted longer than expected. I had gone 4 hours without eating triggered my need for eating a large amount of carbs. The answer to my sugar addiction is the anabolic diet. I started it today and planning on staying on it. My induction phase of the diet ends on 2-15-08. I will eat only 30g (About 5% of total calories) of carbs per day, 30 % protein, and 60% and above of my calories from fat. Instead of using sugar/glucose/glycogen as an energy source, I will burn fat for energy from the food I eat and from the body fat that is currently stored on my body. This is a hardcore diet, but I'm into hardcore things. I will limit my Betagen intake to once per day instead of 3x per day since it contains 5g of carbs per serving. I will eat 5-6 servings of low carb veddies per day and a lot of nuts, seeds, and whey isolate. In addition to eating only healthy fats, I will supplement my diet with essential fats like Flax seed and coconut oil. I will be on a modified anabolic diet since I'm a vegetarian I don't eat meat. Usually meat is a big part of the anabolic diet, but not in my case. I expect to see some extreme results on this diet. This diet is totally opposite of the food pyramid---it's thinking way outside the box--I like it.

On Saturday I did do a shoulder workout and lots of low intensity cardio (walking 5-8 miles per day). I plan on walking 3-8 miles per day every day. Walking is a wonderful low intensity exercise, and especially easy to do when on only 30g of carbs.
Upon wakening this mornning, I walked 3+ miles on an empty stomach. Later on this afternoon, I did some weight training. I went to use the potty when I first got to the gym. I sat my lifting gloves on the bathroom sink. I was in the bathroom for all of one minute. When I came out of the stall, I found out that someone had stolen my lifting gloves. Theives suck!!!!! If it is not yours, don't take it!!!! I weight trained chest, abs, and calves.

Here is my workout:
*5 minute warmup walk on the treadmill
*incline bench press 3 sets
*flat barbell bench press 3 sets
*decline dumbbell bench press 3 sets
*Dumbbell pullovers 3 sets
*dumbell incline flyes 3 sets
*cable pec flyes
*machine chest press machine 3 sets
*incline pushups 3 sets
*sitting calves raises 3 sets
*russian twists
*ball crunches
*side twists

Before going to bed, I will walk (at a slow/moderate pace)3 more miles.

Supplements: Whey Isolate, EAS Betagen, CLA, multivitamin/mineral, and Essential fats.

Have a wonderful week!!!

Tameka

bi's and tri's

This morning upon waking (on an empty stomach) I walked 3+ miles on the treadmill. Later on this afternoon, I did a bicep and tricep weight training session followed by a 30 minute(3+miles) upper body cardio workout.

Today, I’ve been on track with my diet and nutrition program. My macro nutrient ranges are 30/50/20. I supplemented with Betagen, amino acids, whey isolate, and a multivitamin.

While coming home from the YMCA my husband stopped by Mc Donalds, and I didn’t even eat one french fry. Everyone was in the car eating their Mc Donalds, and I was in the car anxiously waiting to get home to eat my grapefruit and whey isolate.

Yesterday, I did only low intensity cardio.

Tameka