The I Love Carbs Blog

I super setted my workout today due to lack of time.  I haven’t done that in awhile and I liked it.  I had to take out a couple exercises, but for doing legs for the first time back in a couple weeks, I think I blasted them.  My legs felt great .

Leg Extensions: (warm up) 45lbs, 15 reps.  set 1- 65 lbs. 12 reps. set 2- 75lbs. 10 reps. set 3- 90 lbs. 10 reps.

Seated leg curls (superset with Leg Extensions): warm up 45lbs., 15 reps.  set 1- 60 lbs. 12 reps. set 2- 75lbs. 10 reps, set 3- 90lbs. 10 reps

Stiff Legged Dead Lifts: set 1- 40lbs. 12 reps, set 2- 50 lbs. 10 reps, set 3- 60lbs. 10 reps.

Superset Smith Machine squats with Calf Raises, 4 sets

I wanted to do some cardio, but will have to do it tomorrow.  I have never done the leg curls with 90 lbs. so I’m pretty happy about that.  Also, I think next leg day I’ll be able to go heavier, since I felt pretty good about the weight I used.  I’m excited!!! my legs are finally coming around and feeling strong.  I’ve got to work on the squats.  Perhaps if I’ll do those first, so my legs won’t feel so fatigued. 

My diet was good today.  I felt hungry all day though. 

Meal Journal

M1- 12 oz. protein shake (with 1-1/2 scoop whey, 1/2 banana, 1Tbsp. honey), 1 whole wheat bagel with 2 Tbsp. jam, 3 JetFuels, 1/2 cup coffee with cream and sugar.—-yeah I know?? ONLY half a freakin’ cup!

M2- 12 oz. protein shake (the other half of above)

M3- 5 oz. turkey burger w/ 1/4 avocado, a handful of Cheese Its—cheesy, salty godness

M4- Pre Workout- 1 c. whole wheat pasta, 1/2 c. sauce with ground turkey breast, 1 JetFuel.

M5- Post Workout- amino&glutamine mix.  egg whites, and 1 whole wheat English Muffin.

M6- My last meal hasn’t happen yet, but it’ll be 1/3 c. cottage cheese. 

I stopped taking my creatine because it was making me feel bloated.  My hubby said he’ll buy a different one for me, what a sweetie! 

Yesterday I did arms.  This is my first time since coming home from vacation, so I wasn’t certain on how strong I would feel.  I felt pretty darn good, except wanting to throw up towards the end.  I took JetFuel without a meal, that always upsets my stomach.   

DB Tricep Extensions: 15 lb. (warm up) 1×12, 2×12-20 lbs. 3×10-20 lbs.

Straight Bar Curls: 20lb (warm up) 1×12-30 lbs., 2×10-40lbs., 3xfailure- 40 lbs.

Tricep Rope Press downs: 1×12-30lbs., 2×10-40lbs., 3×8- 50lbs. (tri’s felt really good, I could actually see them!)

Concentration Curls: 1×12-15lbs, 2×10-15lbs., 3×10-20lbs.

Tricep Press downs: 1×12-30lbs, 2×10-40lbs, 3xfailure-40 lbs.

Preacher Curls: 1×12-12, 2×10-15lbs., 3xfailure- 15lbs. (not my strongest exercise)

Kickbacks: 1×12-7.5 lbs, 2×12-10lbs, 3×8-12.5 lbs.

Hammer Curls:  (by this point I felt sick to my stomach, I gave up and only finished 2 sets)  1×12-10 lbs,2×12-12.5lbs

I went home and got some food in me, and went back to the gym later with my hubby.  While he did his workout, I did my cardio.  60 minutes total: 30 minutes on the tread mill, 12% incline @ 3.0. And then 30 minutes on the spin bike keeping the pace at 16.5mph.  My HR was kept at 80-85%. 

I’ve been slacking on writing in my Meal Journal.  I’ve got to get back with it.  It helps keep me in check.

Today was one of those workouts that I wished I had more exercises to do.  It was a fun workout and I didn’t want to end it.  I worked out shoulders and then did 50 minutes of cardio.  I’m feeling back into my training from vacation.  I was only able to workout 3 days this week.  It was such a hectic week, so the gym was a nice stress reliever.  I had to drive down to Miami on Friday, and drove home Saturday, so those days were shot, (5 hours of driving on Friday, stuck at the airport for 6 hours, and then 4 hours of driving on Saturday) no training

DB shoulder presses: warm up 15 lbs. 12 reps.  set 1- 15 lbs. 10 reps, set 2- 15 lbs. 10 reps, set 3- 20 lbs. to failure

DB Side Raises: set 1- 10 lbs. 12 reps, set 2- 10 lbs. 10 reps, set 3- 12.5 lbs. to failure.

DB Front Raises(seated): set 1- 10lbs. 12 reps, set 2- 12.5 lbs. 12 reps, set 3- 12.5 lbs. to failure.

Cable Up-Right Rows: set 1- 50 lbs. 10 reps, set 2- 60 lbs. 10 reps, set 3- 60 lbs. to failure

Cable Rear Delts:  set 1- 10 lbs. 12 reps, set 2- 10 lbs. 12 reps, set 3- 20 lbs. to failure.

Cardio: 30 minutes on the tread mill 3.5 mph, 12% incline, 20 minutes spin bike, level 4, 15.5 mph.

My diet was not so great.  I had Chinese food, loaded with sodium.  But, I cleaned it up for dinner.  5 oz. turkey breast burger with 1/4 avocado, and 1/2 c. mangos.  My diet will be back on track tomorrow.  No more traveling for me!!!

ps.  This is an edit because I forgot, but a good friend reminded me (thanks M.)…I also did Arnold presses:  set 1&2- 30lb. 12 reps.  set 3- 40 lbs. 10 reps.

DB Shrugs: set 1&2- 25 lbs. 12 reps. set 3- 30 lbs. reps 12.

I took a couple JetFuels, eat some eat whites and hit the gym.  I felt good with my training.  I feel like my form was a bit off on a couple exercises.  I’ve been doing my rear delts with the cable, shown to me by by hubbie, and I just can’t feel the muscle to isolate it.  Probably because I need to strangthen it.  My new goal…focus on rear delts! 

Staight bar rows: (warm up set) 30; 15 reps.  set 2- 50 lbs; 12 reps, set 3- 60 lbs. 7 reps

Wide grip pull downs: set 1- 65 lbs.; 10 reps.  set 2- 75 lbs.; 10 reps. set 3- 90 lbs. 6 reps

DB rows: set 1- 25 lbs.; 10 reps; set 2- 30 lbs. 10 reps; set 3- 35 lbs. 6 reps.

Narrow grip Pull downs: set 1- 60 lbs.; set 2- 75 lbs.

Rear delts using the cable: set 1,2,3- 20lbs, 12 reps.

Hyper extensions:  3 sets of 15

I added in 30 minutes of cardio n the tread mill at 3.0 at a 10% incline.

My diet was pretty decent today.  I’ve stopped using Diet Power to log my cals, but will get going with FitDay soon. 

Meal Journal 7-25-07,

M1- 4 egg whites and 1 yolk, 1/2 whole wheat bagel w/ 2 Tbsp. strawberry jam, 1 coffee with cream and sugar.

M2- 5 oz. grilled chicken breast over mixed greens, 5 grape tomatoes, fat free honey dijon mustard, 6 oz coke–I know..bad, VERY bad!

M3- 5 oz. skim milk with 1 scoop whey

M4- *snack* ice cold watermelon.  *Have I mentioned how freakin’ HOT it is in Florida?  It’s about 1000 degrees!

M5- Pre- Workout (2 JetFuels) 1/4 c. Ground turkey breast, 3 egg whites.

M6- Post Workout- 1 can albacore tuna, 1 tsp. olive oil, 1 tsp flax seed oil, 1 slice french bread.

Yesterday should have been chest day for me…but I was feeling like I was catching a cold.  So I took some meds and watched Le Tour de France.  I woke up feeling much better, and hit the gym for the first time in a couple weeks.  I’m also back on my supplements and eating clean.  I did chest today and felt my strength was not all there, but that’s all expected. 

Flat Bench press: 4 sets 45 lbs.

Incline DB press: 3 sets, 1st set 20lb, 2-3 set 25lb.

Pec Deck: 1 set 30 lbs, 2-3 set 40 lbs.

Assisited Dips: 1 set, 60 lbs, 2-3 set 50lbs.

30 minutes on the tread mill at 3.0, 10% incline.  15 minutes on the Stair Master, working the glutes.

Meal Journal- 7/23/07

M1- 2 coffees w/ crm and sugar, 4 egg whites, 1 yolk, 2 Jet fuels.

M2- *snack* watermelon

M3- 12 oz. protein shake (banana, natural pb, honey, skim milk, whey)

M4- 1 can albcore tuna, 2 slices bread.

M5- 5 oz. pan seered chicken breast, 2 c. mixed greens, 1/4 avocado, (balsamic, olive oil, lime wedge), i slice watermelon.

M6- 3/4 c. cottage cheese.

Over all, I felt okay today, a bit disappointed with my strength.  But, tomorrow’s a new day and I can have at it again.  I am pleased with my weight over the vacation.  I didn’t destroy my diet, but didn’t eat as clean as I have been prior to leaving.  So that’s a plus.  My weight stayed about the same.  After the vacation was over I weighed in at 125lb. and today I weighed in at 122. 

Keep training hard everyone!

I’ve been on vacation for about 2 weeks.  I’ve worked out twice in the house because I had no access to a gym.  But, I just could not become motivated with it. 

We traveled to PA for my daughter’s cycling Nationals.  She is now a 3 time National Champion!  She was awesome!  She raced three races, and took the silver on the first race, and gold in the last two races!

I’m still on vacation, and shall return home next week.  Can’t wait to hit the gym and train again.  My diet was off, but not crazy.  I stopped my supplements and training while traveling, so once I’m back into it, I’m hoping the time off from it all will have done more good than harm. 

Good to be back here and read everyone’s blogs again! 

Stephen went with me to my gym last night.  He actually joined Golds. (for those that did not read his blog yet.) I’m so used working out alone, it was, to be honest, strange.  But, he’s such a great motivater and he explains different forms work this muscle, etc, etc…I had the best back workout!  and the best workout partner!!! I usually do 4 sets for each exercise.  Not tonight.  I warmed up and then went heavier to failure.  My back is screaming today, it’s a beautiful feeling!

I started with a warm up set; lat pull downs.   (2 warm up sets)15×30lbs, 10×45lbs, last set to failure 10×90lbs

Bent over bar rows: 12×40lbs, 12×60lbs., to failure 60 lbs.

Narrow Grip Rows: 12x 45lbs, 12×70, to failure 70lb.  I knocked out enough reps, which tells me I should have gone heavier.

Narrow Grip Pull Down: 12×60, 12×75, to failure 75lbs.

DB Rows: 12×20 lbs, 12x 30lbs, to failure 30 lbs.

Cable for Rear Delts: 3 sets at 10lbs.  last set 20lbs. to failure.  I couldn’t get myself to feel this muscle doing bent over lat raises, and perhaps it was my form, but when Stephen showed me this exercise, MAN, I’m  feeling the rear delts today!

I ended the routine with 4 sets, 15 reps of hyper extensions.  And 25 minutes on the treadmill, 10% incline, 3.0 mph,  taking long strides, to work on the quads and glutes.

Whew…and we’ll hit arms tonight!  I don’t even want to think about working legs with him, he’s gonna kill them!   But, I think my legs need some love, to stay propotioned with the upper body.

I slacked with the diet.  I haven’t been logging them in my journal like I should be doing.  I haven’t eaten enough clean proteins, and ate way too much fruit throughout the day.  I compensate the sweets with buying fruit.  I had a ton of mangos and watermelon yesterday.  Today’s a new day, and I’m back in control of it.  SBorton and iNatalia’s blogs helps me get on track with nutrition.  That’s where I’m at my weakest.  So check out their eats, and you’ll be motivated as well!

Well…finally made it home after 5 hours of being in the car driving home from Miami.  I couldn’t wait to hit the gym, but knew it would be closing early today because of the holiday.  I did shoulders and had back on the schedule.  But, I was short on time so I switched them.  I’ll kill my back tomorrow, oh yeah!

I started with behind the neck bar presses.  DB side laterals.  DB bent side laterals.  Cable upright rows, which I maxed that weight at 80lbs baby!  Finished it off with DB shrugs.

My diet was okay.  It wasn’t very consistant today because I was traveling and went to a bbq later on in the evening.  To be honest…I had a chocolate pie.  Man, I love chocolate!  I don’t know if it’s because my body is used to a cleaner diet now, but when I do indulge, my body feels like crap.  Darn that sweet tooth!!!!

Tomorrow is my sweetie’s birthday.  ~HAPPY BIRTHDAY HONEY!~ He definately DOES NOT have a sweet tooth.  But I make him a cake anyways.  Instead of using oil in the cake mix, I substitute it with apple sauce.  And instead of frosting I use Cool Whip Fat Free.  I know, it’s still loaded with sugars, but it’s so deliciously chocolatey, without being fatty.

Hope everyone had a safe forth!  Thanks to our troops for all the support they give for our country! And a personnal thanks to Jason and Viper!  You guys rock!

That’s what my mind kept saying when I worked out legs today.  Lately, I’ve been having some excellent lifts.  Feeling stronger, going heavier, going harder…feels awesome.  I finally feel like I’m putting some gains on.  I still have to work on the nutrition, but that goes day by day.  Sometimes I make stupid choices, and wonder…Why the heck did I eat that?  just purely for the pleasure.  I have to just pick up from there, and not look back.

I started my workout with squats on the Smith machine.  I focused on my form and really squeezing the muscles at the top.  Next, I moved to leg extensions.  Then got into it.  I maxed at 90lbs, which is my personnal best!  My 3rd set I pulled off 10 reps at 90lbs.  4th and final set, I stuck to 90lbs. so not to jeopardize my form.  I put in 8 reps, the last two hurt like crazy.  I did lunges.  That was hard, my quads were already suffering, so I couldn’t go heavier.  I wanted to skip it, but hung in there.  I finished with leg presses, calf raises on the Smith machine, and seated calf raises.  I also tried, for the first time, the glute isolator.  It was hard to focus on the glute muscle on the  first set because my legs were already hurting.  But, the remaining sets felt nice.  I’ll add that exercise in with my legs for now on.

My diet yesterday wasn’t great.  It wasn’t bad either.  Considering the family and I were at the beach all day.  One of my meals was a 6"Subway sub.  The rest of it consisted of lots of fruit and some->just some lite bbq chips.  I drank tons of water.

Day 46- Meal Journal.

M1- 5 oz. skim milk + 1 scoop whey

M2- 1/4 dry oats w/ 1/2 banana, 1 T. honey, 1/2 tsp. cinnamon, 3 egg whites, 1/4 c. grape juice, (2) Jetfuel capsules.

* 1 coffee w/ cream and sugar.

M3- 5 oz. skim milk + 1 scoop whey.

M4- 1/2 whole wheat pita, 2 oz. lean low sodium turkey breast meat, 1/4 avocado, 1-1/2 T. lite dressing, LOTS of fresh delicious cherries

M5- POST WORKOUT- 5 oz. skim + 1 scoop whey, w/(bcaa, creatine, glutamine), 1 whole wheat bagel.

M6- 1 5 oz. turkey breast burger, 1-1/2 greens, 1/4 avocado, 2 T. ketchup.

M7- (has not occured yet, but will be…) water w/ 1 scoop whey.