Time for A whole new KP!

[BendtheBar]

Originally Posted by Kpettitt

I love the idea of just munchin down on some spinach instead... I'm gonna do that! THanks!!!

I hope it works for you. I love the spinach and salsa combo. It satisfies my cravings for chips.

[Kpettitt]

Spinach and Mustard deff did the trick tonight! Thanks BTB!
Today We did arms and I am adding a pic of my diesel arms and back! haha jk... but I have added some size to my 'guns'
*Smith Machine skull crushers
bar+20x15x2
bar+25x12
*EZ bar curls
bar+20x15x2
bar+30x12
*DB hammer curls
25x30
30x30
35x20
*DB behind the head tricep drops
35x15x2
40x12
*overhead cable
60x15
70x12
80x8
*Curls- drop sets single arm
20x15
10x20
3 sets each side
*fill set of shoulders-
5# lateral raises
30 reps
*ab cable crunches
90# 30 middle/15 each side x2
*back/ab extensions
15x2
*decline side twists
50x2
*decline crunches
15x2

nutrition has been good today. oh yeah I also put my PB in the freezer... so I solved the problem of "grabbing and munching" it. It takes WAY too much effort! haha I have some proportioned PB and almonds already out so I just grab that instead! yea!

[BendtheBar]

KP you look great right now. Very healthy and strong. Whatever you're doing, keep it up!

[Kpettitt]

Originally Posted by BendtheBar

KP you look great right now. Very healthy and strong. Whatever you're doing, keep it up!

Thanks!!


today we did back- supersetted between each set with 20 calf raises at 295# double pulses ouchie!
*bent over single arm rows
35x15
45x15
50x12
*lat pull downs- drop sets- 8 wide, 10 reverse wide, 12 reverse close grip
100x8x2
90x10x2
70x12x2
*seated rows on Precor cable machine
40x20x3
*reverse wide grip pull downs
70x15x2
80x12
*lateral pull-downs to burn out
45x30x2

~cardio- run 1 mile at 7mph- 8min/mile

We have decided that we are going to superset calfs on mon,wed, and sat between sets and superset abs on sun, tues, and thurs. Time to pump up the work and get ripped!!!! hahah

[onetiredkris]

damn kp! 50x12 is some major rowing
good workout!!!

[Bodybygamma]

Looking very smashing! keep up the good work!

[gaspers04]

Nice workout KP, impressive lifts!

[Kpettitt]

Originally Posted by onetiredkris

damn kp! 50x12 is some major rowing
good workout!!!

Thanks- my lats were screaming!

Originally Posted by Bodybygamma

Looking very smashing! keep up the good work!

Thank you thank you!

Originally Posted by gaspers04

Nice workout KP, impressive lifts!

thanks- I'm really pushing myself to gain extra muscle to compete this year.

so....
Yesterday we did shoulders:
DId 25mins of eliptical in the morning before work-
lifted after work:
~Free standing behind the head lateral raises
bar x 15
bar+10x15
bar+20x12x2
~DB flies
15x15
20x15x2
~weighted back raises
25x15(each side)x3
~Standing Front raises
30x15
40x12
50x8
~Set of standing calf raises between each set-
295x20
~drop set calf raises
295x15
155x20
~Front raises with bar
bar+10x15
bar+15x15
Bar+20x15
~Iso shoulder raises machine
machine+50x15x3

cardio-
15x3 standing box jumps... ugh! hahaha

So Josh, trainer, wore his 'bodybugg' calorie counter and he burned 475 calories from the begging of our workout until about 30 mins afterward. So I'd be intrested to see how many I burned. He'll be wearing it all week so we'll see. The box jumps burned about 20 cals per set. not bad

[BendtheBar]

That's a lot of calories. I wish I had one of those bad boys to check out what I hit each workout.

[Kpettitt]

Originally Posted by BendtheBar

That's a lot of calories. I wish I had one of those bad boys to check out what I hit each workout.

Yeah- its awesome... I wanna test it out! He burned 400 during our ARM workout!! Can't wait to see legs today!!


Tuesday was arms- HEAVY
~Standing Barbell Curls
70x8
60x10x3
~standing Tricep pull downs (metal splitter hand piece)
70x12
80x12
100x8
~Concentrated Arnold curls
20x12
30x12
35x12
~Standing Tricep Kick backs
20x15
30x15
35x12
~Preacher Curls
25x12x2
30x12
~Tricep Burnout- tricep pull-downs with a lock out
80x10x2
90x8
~Hanging leg raises
12x2
~Cable crunches
100x30x2

My abbies are killing me today... even more so because I TAUGHT the Hip-hop dance class this morning and did an ab blast at the end! Yea! It was unplanned and disjointed haha but I got everyone going and they said I worked them harder than the regular teacher (who called out 10mins before class) It was really great though- gave me insight into teaching a class. I think I did well overall for not having anything planned!

I am doing legs today later and I don't normally do cardio before legs... taking 1 and 1/2 scoop of my hypershock today!! I'll let you know how it feels afterward! haha