Kaizen-The Philosophy of Continual Improvement

**Kelly Baker** · 03-10-2009, 10:15 AM

Monday PM
35 minutes steady pace on the elliptical crossramp 10 resistance level 5. The Mummy III is an AWFUL movie by the way. lol

Tuesday
Legs, Cardio
Sumo squat with calf raise 20 lb DB 3 x 20
Single leg deadlift into split squat 3 x 10 each
Pile squat with calf raise 15 lb DB 3 x 15
Weighted jump squats 5 lb plates 3 x 20
Glute kickback at cable station 10 lbs 3 x 15
Abductors 10 lbs 3 x 15

I’m doing this workout like I said 2-3 times a week until the show to rip up (hopefully) the remaining trouble spots. You would think I’d be getting used to this, but I’m STILL sore each time.

40 minutes walking on the treadmill at 3.2 mph punching up the incline every 2 minutes and bringing it back down the last 15.

TRAQ 3D tonight

**BEAST MODE** · 03-10-2009, 10:36 AM

Good work Kel! You didn't like the Dragon Emperor movie? Have you seen the whole thing or did you just catch 35 minutes of it? I thought it was OK.

**Kelly Baker** · 03-10-2009, 10:47 AM

Originally Posted by richwa

Good work Kel! You didn't like the Dragon Emperor movie? Have you seen the whole thing or did you just catch 35 minutes of it? I thought it was OK.

Thanks! I saw the end of the movie and didn't really like it. Just seemed like they were trying way too hard to extend the mummy franchise. Too bad too.

**BEAST MODE** · 03-10-2009, 11:10 AM

I can't let the ending take away from the rest of the movie. It was pretty decent. Except for the fact we skipped ahead like 20 years and we're still in 1940.

**robert da strongman** · 03-10-2009, 12:55 PM

sweet training!

**IRONURSE** · 03-10-2009, 02:14 PM

Just stopping in to see what's up. Looks like you are training like a champ! It was good that you took a day of r&r.
What web site will your contest pics be on?

**Kelly Baker** · 03-10-2009, 02:20 PM

Originally Posted by richwa

I can't let the ending take away from the rest of the movie. It was pretty decent. Except for the fact we skipped ahead like 20 years and we're still in 1940.

Ok, I'll give it another shot then. The ending was just rather disappointing and unfortunately good-ole logic was intruding too much for me to enjoy it.

Originally Posted by robert da strongman

sweet training!

Thanks!

Originally Posted by IRONURSE

Just stopping in to see what's up. Looks like you are training like a champ! It was good that you took a day of r&r.
What web site will your contest pics be on?

Thank you! I train hard all the time. It's as if it doesn't occur to me that I don't have to do that. My pics will be up on Muscular Development as they are one of the magazines covering the contest. I'll post some pics here too from what I take on my own.

**BEAST MODE** · 03-10-2009, 02:34 PM

Woah! Kel-bel...the new avi.....ummmmmmmmmmm.....WOW!!!

**Valkyrie** · 03-10-2009, 02:35 PM

Looking good! You put up the avi from your last comp! I bet you have changed a bit since!

**Kelly Baker** · 03-10-2009, 04:52 PM

Originally Posted by richwa

Woah! Kel-bel...the new avi.....ummmmmmmmmmm.....WOW!!!

I clean up well when someone else does my hair and make-up. LOL This pic is from the Tri-Fitness World Challenge Grace and Physique round in July of 2008. Two weeks later, I found out I had a LOT of auto-immune problems. I hope to be replacing that pic shortly...

Originally Posted by Valkyrie

Looking good! You put up the avi from your last comp! I bet you have changed a bit since!

Yes indeed! That photo is two weeks prior to diagnosis when my diet was still toxic. It's a little strange to look at it now and know that.

**BEAST MODE** · 03-10-2009, 04:55 PM

Well you look amazing in it Kelly! Looking forward to seeing pics from your next comp!

I have bad news...I will not be able to make it for the comp in April. I really really want to but I won't be able to. Sorry bud!

**Kelly Baker** · 03-10-2009, 04:58 PM

Originally Posted by richwa

Well you look amazing in it Kelly! Looking forward to seeing pics from your next comp!

I have bad news...I will not be able to make it for the comp in April. I really really want to but I won't be able to. Sorry bud!

Thank you! I'm looking forward to seeing the pics too. It's the only way I'm actually able to tell how much progress I have or have not made.

Aww darn, but I'll be super nervous with the people who WILL be there as it is! LOL We'll meet up sometime in person though, count on it!

It's that time again.....TRAQ time!!!!

**BEAST MODE** · 03-10-2009, 05:04 PM

Yes we will get together some time. Maybe I'll change my mind and do a show in the fall or something, then maybe you could come to STL for that.

Have fun at TRAQ!

**Kelly Baker** · 03-11-2009, 11:50 AM

Tuesday PM
TRAQ 3D

Athlete warm up with no jumps…took about 10 minutes, focusing on foot work, get backs, laterals, and multi-direction reaction drills. Followed this with TRAQ Endurance #3 with upper resistance bands. Started with 50 squats and moved on into mini-t, get backs, multi-direction reaction drills, 50 jumps (there was swearing involved), more laterals, cutting, and foot speed drills. 3 minute Brick Breaker game cool down. I guess Alyson felt bad about that 50 jumps with the bands thing. LOL

Wednesday
Back, legs, abs, spinning

Assisted pull-ups using Jump Stretch band 3 x 10
DB squats w/ 15 lb DB’s 3 x 15
Single arm DB rows 40 lbs 3 x 10
Manual hamstring curl using lat pull station to anchor feet 3 x 10
Oblique plank “rolls” 3 x 15
Kick-out cruches 3 x 15
Heel touches 3 x 15

So what do you do when you have to teach spinning and can’t have a proper leg workout? You figure out how to do it on the bike. 5 minute warm-up, seated climb adding resistance every 40 seconds 3x, 3 sets of switch back, return to seated climb and maximum seated climb for 1 minute, follow this by “taking the bob out” (standing on pedals, hover about an inch above the saddle and push exclusively with your legs rather than using body-weight) 30 seconds transitioning to standing low climb (ducking as if you’re riding under tree branches to pull with your hamstrings) 30 seconds 5 sets of each, standing climb adding resistance every 40 seconds 4 x, standing climb adding maximum resistance 1 minute. Rest 75 seconds and repeat. The class actually really enjoyed this. They love a good challenge, which makes them a lot of fun to teach.

More cardio tonight at Urban Active, hope the movie is good!