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in:
MikieKyony67
21%
bf
110 Lbs.
wt
5'2"
ht
BodySpace Member
MikieKyony67
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Reputation:

Member Since: Sep 25, 2008

Last Visit: Oct 29, 2012

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BODYGROUPS

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INSPIRED BY

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real name
Mikie Kyony
age
34
gender
Female
location
gym
occupation
Self Employed
Overall Goal
///
Transform My Body
Unleash my full potential and live my ultimate life in my best physical body

Progress & Goals

BEFORE
Jan 28, 2004
CURRENT
May 16, 2009

86.9 Lbs.

LEAN BODY MASS

23.1 Lbs.

BODY FAT

CURRENT WEIGHT
110
Lbs.
Jan 6, 2010
Lbs.
Save
CURRENT BODY FAT
21
%
Apr 25, 2010
%
Save

PROGRESS HISTORY

Lbs.
2008-10-21,2008-10-28,2008-11-11,2008-11-14,2008-11-25,2008-12-15,2009-01-06,2009-02-01,2009-06-07,2009-07-02,2010-01-06
117,117,114,115,115,113,115,109.1,118.8,116,110
%
2008-10-02,2008-10-28,2008-11-11,2008-11-14,2008-11-25,2008-12-15,2009-01-06,2009-02-01,2010-01-06,2010-04-25
26,26,24.2,23.2,23.2,22,21,21,18,21
Lbs.
2008-10-21,2008-10-28,2008-11-11,2008-11-14,2008-11-25,2008-12-15,2009-01-06,2009-02-01,2009-06-07,2009-07-02,2010-01-06
86.6,86.6,86.4,88.3,88.3,88.1,90.8,86.2,93.9,91.6,86.9

LATEST MEASUREMENTS

  • Hips
    36.5" a loss of 1" in 108 days
    Apr 25, 2010
  • Waist
    27" a loss of 0.5" in 213 days
    Jan 6, 2010
  • Thighs
    22" a loss of 0.5" in 213 days
    Jan 6, 2010
  • Arms
    10" no change in 22 days
    Jun 7, 2009
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Programs

  • WORKOUT
  • NUTRITION
  • SUPPLEMENTS
  • MOTIVATION

My Workout Philosophy View My Full Workout Program

My Workout Program

Monday, 8 June 2009 – Chest
Exercise performed in order
1. Incline Barbell Press - 3 sets 12-15 reps
2. Flat Barbell Press - 3 sets 12-15 reps
3. Dumbbell flys - 3 sets 12-15 reps
– smooth and controlled motion
4. Push Ups - 3 sets to failure
5. Crunches - 3 sets 30 seconds6. Reverse crunches - 3 sets 30 seconds

Tuesday, 9 June 2009 – Shoulders
1. Dumbbell Military Press - 3 sets 12-15 reps
2. Front Dumbbell Raise
3. Standing Side Lateral Raise - 3 sets 12-15 reps
4. Rear Deltoid Machine
5. Standing Calf Raises - 4 sets 15 reps
6. Seated Calf Raises - 4 sets 15 reps

Wednesday, 10 June 2009 – Legs
Exercise to be performed in order
1. Squat - 3 sets 12-15 reps each leg
2. Straight Leg Dead Lift - 3 sets 12-15 reps
3. Leg curl - 3 sets 12-15 reps
4. Leg press - 3 sets 12-15 reps each leg
5. Leg extension - 3 sets 12-15 reps
6. Standing Calf Raises - 3 sets 12-15 reps
7. Seated Calf Raise - 3 sets 12-15 reps

Thursday, 11 June 2009 – Back
1. Bent Over Barbell row - 3 sets 12-15 reps
2. 1 Arm Dumbbell Rows - 3 sets 12-15 reps
3. Cable Pull Downs - 3 sets 12-15 reps
(like dumbbell pullover but with cable standing)
4. Wide Grip Pull downs - 3 sets 12-15 reps
5. Hyperextensions - 3 sets 12-15 reps – smooth and controlled motion

Friday, 12 June 2009 – Arms
1. Standing Barbell Curls - 3 sets 12-15 reps
2. Preacher Curls - 3 sets 12-15 reps
3. Hammer Curls - 3 sets 12-15 reps
4. Triceps Press Down
with V-Bar or Rope - 3 sets 12-15 reps
5. Over the Head Extensions using rope - 3 sets 12-15 reps
6. Dips - 3 sets 12-15 reps
7. V-ups - 3 sets 30 seconds
8. Leg raises - 3 sets 30 seconds

I also perform 30 minutes of after weights with heart rate 130-150.

My Nutrition Program View My Full Nutrition Program

MikieKyony67 has not added any program information.

My Supplement Program View My Full Supplement Program

MikieKyony67 has not added any program information.

My Motivation Program View My Full Motivation Program

My Motivation Program

I set weekly goals, the support of my husband and been a role model for my three-year old daughter - she eats everything I eat - broccoli, asparagus, salmon, chicken etc - and she doesn't eat sweets. She has her own plastic barbell and dumbells :)

What MikieKyony67 Is Up To

MikieKyony67 has no recent activity.

About Me

About Me:
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Visitor Comments

ceramicer43
ceramicer43 You look awesome. Feb 25, 2013 4:05am
doctorstacy
doctorstacy Mikie I still do lots of leg work.. I'm always doing some leg exercise every day and then designate at least one day a week for legs...squats, lunges, step ups...and lots off hills/incline on treadmill. Nov 6, 2011 5:39am
doctorstacy
doctorstacy Hey Mikie..so nice to see you leave me a comment on my picture. How are you? Did you end up competing? Still running? Hope all is well. Oct 29, 2011 1:41pm
p6667
p6667 Hi Mikie.Just dropping in to visit.How did your competition go? Jul 31, 2011 9:37pm
doctorstacy
doctorstacy Hey Mikie. Just wanted to say hello to you. Hope you have been well since the last time we messaged and you are able to still run well. I'm up and down here. Fighting achilles tendonitis right now. Frustrating. Jul 28, 2011 7:08am
royboy01
royboy01 Hey hey Mikie! How is your training going? Apr 2, 2011 2:41pm
doctorstacy
doctorstacy Hi Mikie. Thanks for the message. No worries on getting back to me. I understand being busy. You are a focused lady. Injuries stink, but we still manage don't we. Enjoy your daughter. Mine are growing so fast. LOL. Keep runnin girl Mar 1, 2011 6:01am
WaynesWorld
WaynesWorld MIKIE!!! Long time no talk...(blame facebook for making me a lousy friend HAHA!) How's 2011 treating you? Got any goals set? Feb 2, 2011 10:16am
dapoet
dapoet Looking Very good, great progress Jan 19, 2011 8:54am
JOHN WEBB
JOHN WEBB Lookn great girl.... Keep up the awesome wrk.. Jan 19, 2011 8:43am
ZARia9999
ZARia9999 You still look amazing!!! Happy New Year Sis'wam! Jan 13, 2011 3:08pm
doctorstacy
doctorstacy Happy New Year Mikie. How were your holidays? What do you have on the agenda for 2011? I've been bulking and now back to the running game. Jan 11, 2011 11:56am
trainingharder
trainingharder How have you been? Hope you had a nice holiday season! Jan 11, 2011 1:07am
p6667
p6667 Hi there.How are you doing?Did you happen to watch the World Cup?That was some tournament run Ghana had.Well,hope all is well with you Mikie. Jul 27, 2010 2:53pm
abudabi48
abudabi48 Thank you for the complement. Yes, I have been watching World Cup Soccer. USA did ok, but I thought we could have won against Ghana in the knockout rounds. I wanted more African and South American teams in the semi finals. I dont want to see an all Europe final. Jul 5, 2010 7:37am
abudabi48
abudabi48 Been a while. How ar eyou doing? I am enjoying the summer here. Jul 3, 2010 4:34pm
doctorstacy
doctorstacy LOL...I was the same way. I could barely do 1/2 mi without panting. How long is the comrade marathon there...like the regular 26.2? or like an ultra marathon? Well running is agreeing with you. Have a super weekend. Jul 3, 2010 9:07am
doctorstacy
doctorstacy Hi Mikie. Thanksfor the comment. I love running. Lately I've been running 8-10 miles 4-5 days a week...trying to build up for the longer runs. Got a bit of tendonitis...so only been running 3 days this past week...hoping I'm healed up after 2 more days off. You are so lean...awesome Jun 22, 2010 6:58pm
salongirl
salongirl Girl fabulous transformation! Isn't it great to feel strong!! Have a great day! Jun 13, 2010 5:36pm
p6667
p6667 Hi Mikie.Just dropping in to visit.Good luck in your competition. May 25, 2010 3:19pm
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