Shoulders and laziness

I’ve been working out on a consistant basis, but have not been blogging my workouts lately. My metabolism is very high again. I get hungry and eat every 1.5 hours when awake. Yesterday, I decided to cheat on my diet and I ate 10 or 12 Reese cups. I know, a little bit much. But, nothing is sticking to me--so, whatever.

I’m excited because I ordered a fantastic row machine. It should be delivered to my house sometime next week. I love rowing. Concept 2 rowers are the best rowers ever. Currently, I have this old Precor piston rower, which is ok. Next week I will be receiving my Schwinn Windrigger row machine. It’s similiar to the Concept 2 rower. If I don’t like the Schwinn Windrigger rower, I’ll be replacing my windrigger with a Concept 2 rower. Rowing is excellent because its a nonimpact full body cardiovascular exercise as well as a muslce building workout. I have about 6 weeks to go until I take professional photos for the BFL challenge.

My only cardio today was 10 minutes of kettlebell swings. Here is my shoulder workout that I did this morning:

*Kettlebell swings 30reps, 10 sets (10 minutes total)

*Kettlebell 1-arm military press 3 sets

*Kettlebell 1-arm waiters press 3 sets

*Kettlebell 1-arm bottoms up press 3 sets

*Kettlebell 1-arm sitting press 3 sets

*behind the neck press 3 sets

*shrugs 3 sets

*bent over lateral raises 3 sets

*front raises 3 sets

*cable upright rows 3 sets

*Kettlebell seated Russian twists 3 sets

*ab crunches 50rep, 3 sets

Happy belated Easter everyone. Jesus is awesome!!!!!!



Tameka

kettlebell legs

Yesterday, I attended a Kettle bell class and it rocked!!! Bob Budai and Johanna Funk taught the class. Both Bob and Johanna are RKC trainers. I'm absolutely in love with kettlebells!!! I was too sore from the class to do cardio. So, I took a break from cardio today.

This morning I weight trained my legs. I used both kettle bells and a heavy (high resistance (30-72 lb) resistance band for my workout. Here is my workout:

*stretching
*cable calve raises
*KB rack squats
*cable butt blaster
*1-leg calve raises
*KB plie squats
*rack lunges
*cable lunges
*cable squats
*KB stiff leg dead lifts
*KB hack squats

Tameka

Abs and Cardio this morning

Early this morning I did 30 minutes on the stepper machine, 5 minutes on the elliptical machine, and 5 minutes walking up a 12% incline. Later on this morning I trained my abs. Here is my morning workout:

*Kettle bell 2-arm swings 30reps, 3 sets (warm up)
*Ab crunches 50 reps, 5 sets
*Kettle bell Get up sit ups 5reps, 5 sets each side
*Standing side bend holding kettle bell 10 reps, 5 sets each side
*Kettle bell hook swings 20 reps, 5 sets
*Kettle bell windmills 5 reps, 2 sets each side
*Kettle bell seated Russian twists 5 reps, 5 sets each side

Later on today I will weight train my legs and do a bit more cardio. I will post my leg workout after I complete it later on today.

Have a great Saturday!!!

Tameka

Presses and Shoulders

This morning I did 45 minutes of cardio on the stair stepper machine. I also did a shoulder weight training routine. Here is my weight training routine:

*Warm up with 2-handed swings (30 reps, 3 sets =3 minutes)
*1-arm KB military press 10reps, 5 sets--each arm
*1-arm KB waiters press 8 reps, 5 set--each arm
*1-arm KB bottoms up press 6reps, 3 sets--each arm
*1-arm KB seated press 6reps, 5 sets--each arm
*barbell shoulder shrugs 5 sets, 10 reps
*sitting behind the neck barbell press 5 sets, 8 reps
*bent over lateral raises 5 sets, 8reps



Tameka

1-arm Snatches, 1-arm Hang cleans, TGU's, and 1-arm swings

Early this morning I did 50 minutes on the step machine. Later on this morning I performed a kettle bell workout. I'm still consuming EAS MRP's. I made sure to consume a MRP immediately after my weight training station. Here is my workout:

*1-arm swings (10 sets of 30 reps)=total 10 minutes= total 150 per hand
*1-arm hang cleans (10 sets of 15 reps each arm)= total 300
*Turkish Get ups--squat style (5 sets of 2 reps each side)
*1-arm snatches (10 sets of 10 reps each side)= total 100

I will do another 30-45 minute cardio session (treadmill walk) later this evening.

My hands are so callused from the kettle bells, but I think the benefits and results from working out with kettle bells outweight the calluses. I have a 3 hour kettle bell workshop that I will be attending this weekend. I'm truly looking forward to the workshop. I also will be picking up some heavier kettle bells this weekend.

Yesterday, I did a 70 minute treadmill walk upon awakening and a 30 minute treadmill walk later that day. Have a great week every one!!!

Tameka

Back, chest, biceps, and triceps

I walked 60 minutes this morning upon waking. This evening I weight trained 4 muscle groups. The four muscle groups I worked today are: back, biceps, triceps, and chest. Following my evening workout I walked another 30 minutes on the treadmill. Here is my workout:

*10 minute treadmill warm up walk
*KB pullovers
*Wide grip pull ups
*narrow grip pull ups
*Incline push ups
*decline push ups
*regular push ups
*Bent over rows
*good mornings
*chin ups
*Dips
*standing barbell bicep curl
*triceps kickbacks
*Concentration curls
*skull crushers
*30 minute treadmill walk (post-workout)

Supplements:

*EAS MRP
*BSN syntha-6 protein (has tons of fiber)
*Jay Robb whey isolate
*MET-Rx amino acids

KB training and legs

I did 65 minutes of cardio on the elliptical this morning. This afternoon I weight trained my legs. Here is my workout:

*sissy squats (killer!!!)
*front squats with kettle bell
*hack squats with kettle bell
*duck walks
*standing calve raises holding kettle bell
*deadlifts with kettle bell
*twisting deadlift with kettle bell
*rack lunges with kettle bell
*dragon twists (I need to work on this technique a bit)
*jumping split squats (lunges)
*plie squats
*deck squats

Tameka

Carrying a 200+ pound Treadmill up a flight of stairs--What a workout!!!

This morning I did 65 minutes on the elliptical. This past weekend I asked my husband to bring the treadmill upstairs in the bedroom so that I can do cardio and watch TV at the same time. He told me that if he brings the treadmill upstairs that it's never going back down stairs. OK, I'm cool with that. Well, I guess my husband forgot. Since the Wyoming primaries are tomorrow I need that treadmill upstairs ASAP. My husband is at work and won't be home until later on this evening. So, I decide that my workout would be to relocate the 200+ pound treadmill to my upstairs bedroom. I'm so sore--from head to toe. First of all, I couldn't figure out how to remove the side bars so I had to problem solve and maneuver the treadmill for a very long time until I got it positioned to go up the stairs. Next comes the part where I either try to pull it or push it up the stairs. Well, pushing it from the bottom up the stairs is very dangerous---I felt like the thing was going to come crashing down on me. So, next I try to pull it up the stairs, which would is even harder. So, it takes me over two and a half hours wrestling with this 200+ pound treadmill before I call it quits. The treadmill is located on the stairs as I'm typing and will stay their until he gets home this evening. I need to get some sleep before going to work tonight.

Carrying, pulling, moving, and twisting that treadmill was a serious workout. I'm going to be sore for days. Next time, to be on the safe side, I will have someone help me carry something the large up a flight of stairs. The treadmill could of fell on top of me or slid down and landed on top of me--wasn't a very smart thing to do. Every muscle in my body is screaming right now. I'm going to take a nap. Have a good day.

Tameka

Kettlebells

I replaced three of my meals today with EAS MRP's. This morning I trained with kettlebells. Here is my workout:

*5-minute treadmill walk (warm up)
*Swings
*Cleans
*KB military press
*KB waiters press
*bottoms up press
*1 arm, 1 leg press (contra and ipsilateral)
*seated press
*Sots press
*overhead walk
*low windmill
*high windmill
*get Up sit-up
*seated Russian twist
*Saxon side bend
*Lying KB pullover
*KB Janda sit-up
*hook swings
*snatch
*30 minute treadmill walk
---------later on I will walk another 30-45 minutes on the treadmill.

Swings, Turkish get-ups, and Snatches

This morning I did 35 minutes on the elliptical. I replaced three of my meals with EAS MRP shakes today--I was being lazy today. This evening I did some kettlebell training. Here is my kettlebell workout:

*2 arm swings
*1 arm swings
*hand-hand swing
*alternating swing
*side step swings
*walking forward, lateral, and backward swings
*pirouette swing
*lunge style Turkish get-ups
*squat style Turkish get-ups
*cleans
*snatches
*30 minute treadmill walk

The pull-up/push up workout

I haven't been online hardly at all these last couple of weeks. I've been feeling a little under the weather and really paying attention to what's happening in politics. I have been watching CNN and MSNBC about 10 hours per day every day. I usually don't watch TV at all. I don't mean to offend anyone, but I'm a democrat and I absolutely love Barack Obama. I think that if senator Obama becomes president that the economic situation that is going on today in America will change for the better. I love senator Clinton, but I really feel that senator Obama will be a catalyst for positive change. I pray that Obama can win Texas, Ohio, Rhode Island, and Vermont in tomorrow's primaries.

Although, I've been feeling under the weather, I still have been doing cardio and lifting weights. I'm still working out with and loving training with kettlebells. Also, I have been doing a lot of compound body weight exercises like push ups, squats, deadlifts, dips, and pull-ups.

This morning I did a pull-up/push up workout. Here is my workout:
*10-minute treadmill walk
*wide grip pull-ups super setted with regular push ups(8 reps, 5 sets)
*medium grip pull-ups super setted with decline push ups (8reps, 5 sets)
*narrow grip pull-ups super setted with incline push ups (8 reps, 5 sets)
*ab crunches (25 reps, 5 sets)
*40 minute treadmill walk
*****I will also do a 30 minute treadmill walk this evening

----Doing 120 pull-ups is killer!!!

I have incorporated EAS Myoplex MRP's into my nutrition program. I have 2-3 EAS Myoplex MRP's per day.

Tameka