Meet Sporto's other half :)

[billfinkbiner]

Originally Posted by str8flexed

Tommy Will Not Be Getting Me Sick This Time Damnit!

x2!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! !!!!!!!!!!!!

[JoeDog135]

hey im an eastsider what side of indy you from?

[LayzieBone085]

Tommy getting sick again around the Arnold..

Ohhhhh brother

Look forward to meeting ya Kera, hope to catch a picture with you a T and get some time to talk and hopefully workout on friday or something!

Take care until then.

[Keramich21]

WOW!!

I cant believe how long it has been since I have posted on here! I am so sorry about that!!

Quick Update time I guess...

The last time I posted was before the Arnold..and like everyone has said so much...we had an amazing time and it was so great to meet a lot of you!!

I also came across a little business venture at the Arnold which I will be starting this week...As most of you know, along with being sponsored by Scivaiton, I am also sponsored by "Suits by Amy." I had the opportunity to meet and spend some time with Amy at the Arnold and to make a long story short she expressed to me how crazy busy she is right now....and I in turn shared with her my creativity, and love of "projecting." It turns out that she was looking to hire someone to help her bead suits and I became the perfect candidate...We met last week to talk about the details..and at the end of this week I will begin beading a number of Amy's suits! I am so excited to still have my hand in competing especially since I wont be doing it this year

The past two weeks have been crazy busy for me! It is the beginning of spring break for the many kids that I nanny for so I have been putting in a lot of extra time at work during the week...and spending the weekends planning the wedding

Whats great about all of this is that my workouts have not suffered in the least! I am still hitting it hard, and using the gym as more of an outlet that ever to unwind from my busy and sometimes stressful days...

I am going to TRY TRY TRY sooooo hard again to keep up on posting my workouts again...it just seems like my first destination on the internet anymore is to "theknot.com" to update my checklist

Hope everyone is doing well!

Tonights workout...Cardio Day!

20 min HIIT (stairstepper)
20 min mod int. (elliptical)
10 min-for fun (stairmill)

PS...BLUE RASPBERRY XTEND IS THE BEST FLAVOR EVER!!!!

[Frankdaddy]

Again congrats on the proposal

It was cool seeing you at the arnold, thinking WOW I followed her contest prep. You are beautiful in person, and I was hoping to see you working out with Tommy at the gym that night, but I didnt see you around? Keep up the good work, and its GREAT to hear you havnt let up, but pros dont do that huh ?

[kjhalter]

Hey Lady!!!

Glad to see you are still alive! I guess we are all crazy these days. Let me know when we u will be in TH so we can get together. Miss ya!

[Keramich21]

Tuesday - Chest/Back - Power

DB Press -
40s x 8
50s x 7
55s x 7
60s x 5 *PR*
60s x 3

Rack Chins -
bw + 55 x 5
bw + 55 x 5
bw + 55 x 4
bw + 55 x 4

Machine Flys
110 x 8
115 x 7
115 x 6

BB Rows
120 x 8
120 x 8
120 x 7
120 x 7

Cardio: 30 min mod intensity (stairmaster)

I worked out today with an amazing girlfriend of mine...Aubrey was my rock (besides Tommy) during my contest prep last year and she saw me through every bad day...every crankyness...and every awesome finish at my shows...She was so inspired that she has decided to compete this year and I cant wait to be that same person for her that she was for me...She trusts and knows Tommy and I well and has decided to work with us for her contest prep...Tommy doing her diet and training program...and me doing her posing coaching and being her workout partner I cant wait to see how she progresses!

Finally being at the gym again with Aub made today's workout absolutely ROCKIN!!! I was so freakin excited to finally hit over my weight on DB Press!!! I have been working the 55s for so long just trying to have enough strength in me to get the 60's up for more than 1-2 reps...and today was the day!!

After the workout I got the best news ever!!! Tommy booked us a long weekend in Daytona Beach for the end of next month!! Cant wait for the beach and to be able to have a weekend away with my honey after these crazy past few months!

[Keramich21]

Originally Posted by Frankdaddy

Again congrats on the proposal

It was cool seeing you at the arnold, thinking WOW I followed her contest prep. You are beautiful in person, and I was hoping to see you working out with Tommy at the gym that night, but I didnt see you around? Keep up the good work, and its GREAT to hear you havnt let up, but pros dont do that huh ?

It was great seeing you too! There is no doubt that your hair makes you stand out in a crowd!

HECK NO WE DONT LET UP! The "dont let anyone outwork you" policy still stands strong even in the off season!

I would have loved to have made it to the gym that night with everyone but my body was beat up from standing all day...and I knew that having Leg day scheduled was not going to be good news...So I decided to listen to my body that day and take a rest. It was also going to be my only time in the weekend to spend time with Karen so I did just that

Originally Posted by kjhalter

Hey Lady!!!

Glad to see you are still alive! I guess we are all crazy these days. Let me know when we u will be in TH so we can get together. Miss ya!

I miss you too!!

I will be in TH this weekend and next for sure. I have to work this saturday so I will be getting in late, but I have monday off...Maybe we can meet for lunch?? If not, the following weekend saturday is open, but sunday we have our engagement pics...text me and let me know!

[AFearnow]

awww, i was mentioned in your thread today. =) i agree though, it was most definately great to be back in the gym with you today. even boring cardio felt good. i am really looking forward to an amazing year!

[LayzieBone085]

Now how about that? The coacher pulling through with a trip to Daytona Beach? what a good man he is! Good to see you back in the swing of things with one of your favorite chicas Kera!

Was an honor to meet you at the Arnold, and lets get the ball rolling in here again

[fltallpaul]

Good to see you back on here Kera. After hanging with you and Tommy at the Arnold I was looking for your thread to pop up but it never did. Misty and I had a great time getting to know you and we look forward to the next time we meet up. Try to keep us up to date and don't just forget about us so you can go to "theknot"...

[Keramich21]

Wednesday - Legs - Power

I felt awesome today...and my workout proved it with 3 new PR's!!

Smith Squats
180 x 6
190 x 6 (@PR)
190 x 6
190 x 6

SLDL's
55s x 5 *PR*
55s x 5 (UGH!)
55s x 5 (barely! - almost passed out! LOL)

Standing Calf Raises
182.5 x 9 *PR*
182.5 x 9
182.5 x 8

Extensions
120 x 9 *PR*
120 x 9
120 x 8 (PUKE!!!)

ABS -Weighted Leg Raises
15lbs x 12
15 x 12
15 x 10

I celebrated with a few extra carbs tonight I definately needed them!!

[Keramich21]

Originally Posted by AFearnow

awww, i was mentioned in your thread today. =) i agree though, it was most definately great to be back in the gym with you today. even boring cardio felt good. i am really looking forward to an amazing year!

You will be great Aub! I cant wait to live it through you! Excited to see you tomorrow to pound out some shoulders and arms!!

Originally Posted by LayzieBone085

Now how about that? The coacher pulling through with a trip to Daytona Beach? what a good man he is! Good to see you back in the swing of things with one of your favorite chicas Kera!

Was an honor to meet you at the Arnold, and lets get the ball rolling in here again

It was great to meet you too Bob! Yes! Daytona is a very good choice...even though it will only be a 48 hour mini trip, it is definately going to be worth it!

Originally Posted by fltallpaul

Good to see you back on here Kera. After hanging with you and Tommy at the Arnold I was looking for your thread to pop up but it never did. Misty and I had a great time getting to know you and we look forward to the next time we meet up. Try to keep us up to date and don't just forget about us so you can go to "theknot"...

Hey Paul!

It's so wierd how one weekend of not posting can get my whole "posting mojo" off track! It's great to be back though

Tommy said that we should be able to meet up with you guys when we are down there next month! We are also looking forward to spending more time with you and Misty We love our "couple" friends... (Does that make us sound like old married people? LOL!)

[Keramich21]

AHHHH!!! Im doing horrible again!!

Today's workout--

Legs - Hypertrophy

BB Squats
175 x 10
175 x 10
175 x 10

Stiff Leg Deads
110 x 12
110 x 15
110 x 15

Extensions
100 x 14
100 x 13
100 x 11

Seated Curls
85 x 12
90 x 12

Standing Calves
155 x 12
155 x 12
155 x 12
155 x 12

Abductor
130 x 15
130 x 15

Adductor
150 x 15
150 x 15

[ChokeOnStrength]

Holy crap! Nice SQUATS! Geebus, what are you and Tommy taking?

[ironviolin]

Hey Kera..Just following along on some of the posts I see..Have enjoyed watching you progress..heavy weights there...I'm new to keeping a journal in contest prep. Derek is going to work on my nutrition this time around...should be fun..I'll be utilizing some of your recipes to make it through..all the best and as I heard someone say last week...Strong is the New Beautiful..Keep it up...

[LayzieBone085]

Originally Posted by ChokeOnStrength

Holy crap! Nice SQUATS! Geebus, what are you and Tommy taking?

Tommy is known for stashing the tren

[AFearnow]

doesn't look horrible to me.

Originally Posted by Keramich21

AHHHH!!! Im doing horrible again!!

Today's workout--

Legs - Hypertrophy

BB Squats
175 x 10
175 x 10
175 x 10

Stiff Leg Deads
110 x 12
110 x 15
110 x 15

Extensions
100 x 14
100 x 13
100 x 11

Seated Curls
85 x 12
90 x 12

Standing Calves
155 x 12
155 x 12
155 x 12
155 x 12

Abductor
130 x 15
130 x 15

Adductor
150 x 15
150 x 15

[push_it]

That's horrible Don't come in my journal

[Keramich21]

Wednesday - Shoulders/Arms - Hypertrophy

Shoulder Press
40s x 10
40s x 10
40s x 9

Cable Curls
70 x 10
70 x 10
70 x 10

Overhead Rope Extensions
90 x 10
95 x 10
95 x 10

Isolated Cable Rears
20 x 15
20 x 15
25 x 12

Hammer Curls
25 x 8 (OUCH!)
25 x 10

Dips
bw+25 x 15
bw+25 x 15 (YEAH!! going up in weight next time!)

I had a pretty good workout today...I wasnt rushed for time so I took extra time in between sets and just hit everything as hard as I could. Im having a little bit of (muscle strain) pain in the side of my right forearm at the end of my curling movements so I will definately need to take biceps a little easy until the pinch subsides...It bumms me out a little because it is my weakest muscle group anyways...and they need all the help they can get!!

[Keramich21]

Originally Posted by ChokeOnStrength

Holy crap! Nice SQUATS! Geebus, what are you and Tommy taking?

Thanks Im definitely feeling that workout today!!

These days we're taking lots of....
Blue Raspberry Xtend!!!

Originally Posted by ironviolin

Hey Kera..Just following along on some of the posts I see..Have enjoyed watching you progress..heavy weights there...I'm new to keeping a journal in contest prep. Derek is going to work on my nutrition this time around...should be fun..I'll be utilizing some of your recipes to make it through..all the best and as I heard someone say last week...Strong is the New Beautiful..Keep it up...

Thanks so much! You are very sweet Congrats and good luck with your new goals. I havent been doing to much with that recipe thread these days...but whats there so far is definately good pickings

Originally Posted by LayzieBone085

Tommy is known for stashing the tren

Yeah...He keeps it in the secret closet

Originally Posted by AFearnow

doesn't look horrible to me.

Originally Posted by push_it

That's horrible Don't come in my journal

HAHA...Im sorry...I meant being horrible about posting...not the workout was horrible...I was pretty excited about that one!

[Keramich21]

Friday - Chest/BAck Power

I worked with my first (paying) posing client this particular morning so I decided to get my lifting in before I headed to work. I only ended up having about 35 minutes so this is what I was able to squeeze out...

Rack Chins
bw +55 x 6 *PR*
bw +55 x 5
bw +55 x 5

BB Rows
120 x 8
120 x 8
120 x 8

DB Press
55 x 7
55 x 5 (Def. had a rough time with this at 8am!!)

Mach Flys
115 x 8
115 x 8

Saturday - Legs-Power

This was the most INCREDIBLE Leg workout that I have had in a long time!! I went into the gym feeling not quite into it...but my attitude changed quickly when I started pushing these numbers....

Smith Squats
190 x 6
200 x 5.5 (Tommy gave me a little boost on the last one)
200 x 6!!! *PR* This was a major milestone for me!!

SLDL's
55s x 6 *PR*
55s x 6
55s x 6

Extensions
120x 10 *PR*
120x 10
120x 10

Seated Calves
140 x 8 *PR*
140 x 7
140 x 7

Ab Raises
15lbs x 10
15 x 10
15 x 10

Monday - Shoulders/Arms -Power

Sh. Press
45s x 6
45s x 6
45s x 6

Skull Crushers
60 x 7
65 x 6
65 x 6

BB Curls -
Im going to be taking it very easy on biceps for a little while...I am having some pretty bad strain in the side of my forearm and it flares up at the top of my curl...I was going to try to work through it but my body is definitely telling me no!!

Mach. Rears
90 x 10
90 x 9
90 x 9

Tricep Pushdowns
105 x 10
105 x 10

Mach. Curls (going pretty light weight but I can do this with an open palm and I dont feel any pain...so this will be my only bicep exercise for a few weeks)
40 x 12
40 x 12
50 x 10
50 x 10

Tomorrow I will be hitting Chest/Back-Hyper with Aubrey...missed last week without her so im excited to hit it hard with her again!! (especially since she gave me a super sexy haircut tonight

50 x 10

[Keramich21]

Tuesday - Chest/Back - Hypertrophy

Incline Press -
45s x 10
50s x 9
50s x 8.5 (little help from Aub on that last one)

DB Press
45s x 12
50s x 11.5

Incline Flys
35s x 15
35s x 15

Close Grip Pulldowns
120 x 12
120 x 12
120 x 12

Cable Rows
112.5 x 10
112.5 x 10
120 x 10

DB Rows
45s x 15
45s x 15

Lying Rope Rows
140 x 15

Cardio: 15 minutes random intervals - Stairmill...Aub had HIIT so I decided to play around a little on a cardio machine that I have only used once or twice...It was fun

Hit it hard with Aubrey tonight...We always seem to go a little heavier when we are together We make a good match! My arm wasnt bothering me to bad tonight...but then again it shouldnt doing chest/back unless I have bad form

I think I have said this before but this workout has definitely become the favorite in my split. It's also a little frustrating...I was chatting with Tommy the other day about how I can really tell that my legs have come up a lot over the past few months, but I feel like my back depth is still lagging behind. He reassured me like a good fiance and reminded me that you cant improve everything at once...I know he has a good point...

Anyways...I think we are going to do some progress pics this weekend (for both of us) so we can really get a good look at ourselves...Im keeping my fingers crossed!!

[Keramich21]

Hit it hard with Aub today...

Puke Leg Day! (HYPER)

BB Squats
175 x 10
185 x 10
185 x 10

Stiff Leg Deads
135 x 12
135 x 12
135 x 12

Standing Calves
175 x 12
175 x 12
175 x 10

Extensions
110 x 10
110 x 12
110 x 12

Seated Curls
90 x 12
90 x 12

Adductor
150 x 15
150 x 15

Abductor
135 x 15
135 x 14

Cardio: 30 min-treadmill (5.5 incline, 3.5mph)

Time for bed...Have posing practice with my client at 7am tomorrow!

[dogg74]

OLA!
I must say I am jealous of your squats. You gals around here are 2 strong for me! lol
Gr8 work...o yeah...Pics Pics Pics Pics!

[Keramich21]

WOW!!!

I cant believe how long it has been since I have posted. I was looking at my account and whats funny is that its been 91 days since my last post and it is exactly 91 days until me and Tommy's wedding! These past few months have been nothing less crazy leaning towards ABSOLUTELY INSANE! I never realized that planning a wedding would take up so much of my time! But I am loving every minute of it I have also still been working full time, stoning 2-3 suits a week for "Suits by Amy", and I have also taken on several posing clients.

Regardless of all of this I have still been hitting the gym harder than ever. WE joined a new gym about 2 months ago and we absolutely LOVE IT! It is so much bigger and it has more equipment than I have ever seen! (Besides the Golds in Vegas) My split has changed to accomodate new equipment and also my busy schedule and it is working out great to keep my building and targeting on weak points.

In general I have been hitting
Day 1- Chest/Lats
Day 2 - Legs
Day 3 - off
Day 4 - Mid back/rear delts
Day 5 - Shoulders/Arms
Day 6 - off
Day 7 - start over/off

I have also been doing cardio usually 3-4 days a week as well. I am definitely putting on some good mass but my body type allows me to stay pretty lean all year round. I am rocking a steady 110-112 at all times, which I am thrilled about!

Tommy is in DC this weekend visiting his brother so this is actually the first weekend (since we got engaged in Feb) that I have been home alone and not had to do ANYTHING!!!
Today I am going to hit my DAY 4! This is the first saturday I have been able to be in the gym in I dont know how long!

I am going to try as hard as I can to start posing more consistently again so help me hold to that July is going to be semi calm but next month we will be moving into our new apartment and I also have 2 bridal showers...but I will try....

I hope everyone is doing great and I appreciate everyone's support is one of the busiest times of my life!!!

[NTT91]

wow, just stumbled across this journal. Tommy is a lucky man!

[Keramich21]

Saturday - MID-BACK/REAR DELTS

With doing one body part every six days, I am focusing on a lot more volume in my workouts. When I was doing the Power/Hypertrophy split my lifting lasted about 45min -1hour and now 1 hour is my bare minimum. I usually do 1-2 lifts in the power range (5-6/6-8 reps) and 2-3 lifts in the hypertrophy range (8-10/10-12 reps)

Today's lifts.... (each done 3-4 sets, best set is listed)

Rack deads (245x5)
Close Grip Rack Chins (bw+45x8)
Compound Rows (165x10)
High Rows (each side - 70x10)
DB Rear Raises (25x10)
Reverse Machine Flys (70x12)

Cardio: 30 min - eliptical
Weight: 111.5 lbs

[Keramich21]

Originally Posted by NTT91

wow, just stumbled across this journal. Tommy is a lucky man!

And I am a lucky woman

[LayzieBone085]

Sick #'s your tossing up there Kera, been a while, and its almost been since the Arnold you posted! Hope all is well.