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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
CURRENT BODY FAT
21
%
Apr 25, 2010
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
Programs
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.
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 :)
Visitor Comments
Leave a Comment
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
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
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
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
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
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
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
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
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
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
Girl fabulous transformation! Isn't it great to feel strong!! Have a great day!
Jun 13, 2010 5:36pm