The I Love Carbs Blog

I’ve been trying to get these darn legs of mine to grow.  I’m improving every training day and getting stronger.  I know…from the lips of good ol’ Axle Rose "Have a Little Patience".  I’m very excited about my training.  The diet is the hardest part for me.  Eating all these meals sure does make me feel full ALL… THE… TIME!  I’m used to eating 5-6 meals a day, but not this loaded.  My trainer knows what he’s talking about though, because I’m pushing the heaviest weight ever.  Stephen (my hubby) is a great training partner and pushes me to go heavier when I don’t think I can do it.  I had my best leg workout, the weight was excellent.  I’ve been stressing over why I don’t really feel like I’ve killed my quads.  I feel it in my hammies and glutes though.  The key is I need to change up my quad exercises weekly.  Add in some supersets, and drop sets.  And not to worry so much about it because my strength is gaining every time, which means muscle growth.  Here’s yesterday’s workout.  Today was a semi-off day.  I did 30 minutes of easy cardio, abs on the stability ball and Roman Chair, and some weighted (25lbs) Hyper extensions.

Smith Machine Squats : DEEP SQUATS: 

Warm up Bar x 12, warm up 20lbs x 10

1- 50lbs x 9

2- 70lbs x 6

3- 90lbs x 6

4- 100lbs x 6

5- 100lbs x 6 —>  I have never gone this heavy!  Whoo-Hoo! 

Hack Squats:

1-3 sets  50lbs x 6

Leg Extensions:

1- 75lbs x 6

2- 90lbs x 6

3- 120lbs x 6

4 135lbs x 6—-> NEW MAX

Leg Press Wide Stance:

1- 90lbs x 8

2- 140lbs x 6

3- 180lbs x 6

4- 230lbs x 6—-> NEW MAX

Stiff Leg Dead Lifts:

Warm Up: 65lbs x 6

1- 95lbs x 6

2- 105lbs x 6

3- 115lbs x 6

4- 135lbs x 6—> NEW MAX

Hammer Calf Machine Presses:

1- 140lbs x 15

2- 180lbs x 15

3- 230lbs x 10

4- 230lbs x 12—->NEW MAX

Seated Calf Raises:

1-4 sets 45lbs x 12

Tonight I had a fantastic workout.  It’s always nice to have my hubbie there for a support.  And seeing my trainer there is always nice, he’s such a nice guy.  Alright, down to the training…

I’ve been hitting the weights heavy and keeping my reps low, 6-8 reps.  I tell ya what, I’m seeing a lot of gains and it’s almost every week I push heavier weights.  It’s exciting for me, so much so, that I cannot wait to get to the gym the next day!

Back/Traps:

Wide Grip Pull Downs:  2 sets warm up: 60lbs x 10 reps, 70lbs. x 10 reps.

1- 90lbs x 6

2- 110lbs x 6

3- 120lbs x 6

4- DROP SET: 120lbsx 3, 100lbs x 3, 80lbs x 3

Barbell Rows:

1- 65lb x 6

2- 75lbs x 6

3- 85lbs x 6

4- 95lbs x 6 (personal best)

Close Grip Pull Downs:

1- 80lbs x 6

2- 100lbs x 6

3- 110lbs x 6

4- DROP SET: 120lbs x 3, 100lbs x 3, 80lbs x 3, 60lbs x 4 (120lb- personal best)

Seated Cable Rows: (Med. Width Parallel Grip)

1- 90lbs x 6—-> too heavy, bad form.

2- 65lbs x 6

3- 75lbs x 6

Double DB Rows:

1- 30lbs x 6

2- 35lbs x 6

3- 40lbs x 6 (personal best)

4- DROP SET: 40lbs x 4, 35lbs x 4, 30lbs x 6

Hammer Strength Shrugs:

1- 90lbs x 8

Sets 2-4, 140lbs x 8

DB Shrugs:

1- 35lbs x 10

Sets 2-4, 40lbs x 10

I met with my trainer and had my bf% measured.  20%.  He said it’s just fine, and I shouldn’t worry.  He actually said it’s ideal for me to be where I am.  I’ll drop down to 12-10% for the show.  I’ll keep with the same diet plan for now, and watch my fats.  I should stay at 20%bf max.  and keep gaining weight.  I’ll check my percentage every 2 weeks to make sure it’s not going up. 

I’ve been trying to gain more muscle in my legs.  I’m definately getting stronger with the weights I’m lifting, but my quads are just not that sore the next day.  My hammies and glutes feel it, but what the heck??? So, I’ve decided to do legs twice a week to see if that will help with muscle growth.  Gold’s has a squat machine I’ve been trying out, and I’ve gotten to 140lbs.  My leg extensions are at 120lbs.  And the next time I hit legs I can put on 2-45s on each side for the leg press.  

I jumped the gun and did chest yesterday.  Usually it’s on Mondays, but I couldn’t wait to lift.  My goal with my training is to keep it heavy, and reps at about 6-8.  Last set should be to failure, and adding in drop sets are helping with my strength. 

I also did some abs, and 30 minutes on the tread mill at a very easy pace. 

My appitite hasn’t been the same the past couple days.  My cat of 10+ years passed away and that has made me and my family very sad.  It’s funny how you can become so attatched to a pet.  Anyhoo, I’ve been forcing myself to get in my meals.  I’m back on track, here’s my meal journal from yesterday.

M1- 1 c. skim + whey+ BCAA+ Glutamine+ 2 Multi-Vs, 1/2 c oats, 4 egg whites, coffee w/ cream and sugar.

M2- 1-1/2 c. whole wheat pasta, 1 c. marinara, loaded with 96% lean ground beef 

*No-Xplode (pre-workout)

*Cell mass+ BCAA+Glutamine (post  workout)

M3- Macrobolic Shake, 12 Grain Bread w/ jam, 1 tsp. Natural PB.

M4- 5 oz. turkey burger, whole wheat english muffin

M5- OMLETTE ( 1 whole egg, 2 whites, 1 c. fresh spinach, 1 slice chedder) 1 whole wheat english muffin w/ flaxseed smart balance, CellMass

M6- 1 scoop whey w/ water.

And I’m back at it again for the new week.  Starting the day out right with a big ol’ bowl of oats, bananas, and egg whites, washed down with a whey shake loaded with supplements.  I’ll hit back and traps later tonight.

My upper body is sore!  It’s only Wednesday and I’ve hit chest/abs on Monday, and back/traps on Tuesday.  I’ve decided it’s best for me to take Wed. off (maybe only 30 minutes of cardio).  I need to let my body rest before I go and kill the rest of my upper body.  So, my new schedule goes something like this…

Monday- Chest/Abs

Tuesday- Back/Traps

Wednesday- REST DAY: optional 30 min. cardio

Thursday- Shoulders/Rear Delts

Friday- Arms

Staurday- Legs

Sunday- Rest Day: Optional 30 min. cardio

I pushed some heavier weights last night.  My hubby threw in 2 arm DB Rows.  Love this exercise!  I really feel it as opposed to the single DB rows.  I hit 35lbs.  Also, I pushed 105 on the Narrow Grip Pull downs, and did a drop set for added reps. 

I’m getting in 6 meals a day, trying my hardest to get the 7th meal in.  I talked to my trainer last night and he’ll probably up my cals within the next week or so.  He also gave a recommendation for Ostrich Jerky, can be found at the Vitamin Shoppe.  Has anyone tried that? 

Train hard everyone!

My training has never been so stress free.  My hubby designs my workouts, and I love them!  The exercises kick my butt, and I’m feelin’ the soreness the next day.  My trainer is overseeing my diet plan until it gets closer to my show date.  Then he’ll help me fine tune everything to bring it all together. 

I’ve needed a change for quite sometime, but I guess I’ve fallen into that "comfortable" stage of my training where I’ll just go and knock out my workouts and call it a day.  I don’t know if it’s my diet, my training, or perhaps both, but I’m feeling as though I’ve gained strength and muscle.  This is all new to me.  Not the lifting, I love all that!  The bulking is new to me.  I’ve always had the mantality of trying to become lean.  I’m not eating crazy amounts of food.  My carbs/protein/fats ratios are all planned out.  I’m taking in 7 meals a day.  All lean proteins, all low glycemic carbs, and I’m taking flaxseed oil. 

I’m excited to see the transformation, and see how hard I can push myself.  This will be quite an accomplishment for me because I’m not one to want people’s attention.  So, this is all for me.  Sounds selfish,  but I’ve got to do this for myself and quite that voice inside that’s always wondered…"what if I competed?"

From now until the beginning of next year, my goal is to add more lean muscle.  I’m currently upping my calorie intake.  Today was the first day to stay on an eating schedule.  My training is harder.  I’ve discovered that although I thought I was pushing myself, I could still go heavier.  But, having a great workout partner, my hubbie, is wonderful!  On chest day it’s great to have him there to spot me.  He’s so supportive and encouraging.  I’ve decided to shoot for a local BB show, perhaps May/June 2008.  I’ve found a fantastic trainer.  So with a great trainer, and a wonderful supportive husband, my training has never been so fun. 

Today I did back and cardio. 

Wide Grip Pull Down; using the parallel grip bar: 2 sets warm up, 4 sets 6-10 reps

Wide grip Bent oveer Barbell Rows; overhand wide grip: 3 sets 6-10 reps.

Medium Grip Low Cable Rows; 3 sets 6-10 reps

Close Grip Lat Pull Downs; 3 sets 6-10 reps

2 Arm DB Rows; 3 sets 10-12 reps

Hyper Extensions; 4 sets 10-15 reps

Bent DB Laterals; standing: 3 sets 10 reps

Reverse Pec Deck; 4 sets 6-10 reps

30 minutes of cardio; tread mill, 2.8mph, 12% incline

I took No-Xplode before my workout, and CellMass immediately after lifting.  Went home and had my whey protein with BCAA and Glutamine. 

I got in 6 good meals today.

M1- 3 eggs whites,  1/2 c. oats w/ 1 cup skim milk and 1 scoop whey, 1 piece 12 grain bread, 1 coffee

M2- 2 pieces 12 grain bread, 1 banana, 1 can albacore tuna, 1 tsp each flaxseed oil, olive oil.

M3- 1 c. skim milk, 1 scoop whey, 1 c. blueberries, 1 piece 12 grain bread w/ 1 tbsp. Natural PB.

M4- 5 oz. grilled cchicken breast, 5 oz. baked sweet potato

Pre-Workout- No-Xplode

Post-Workout- CellMass

M5- (meal after workout)1 c. skim milk w/ 1 scoop whey and BCAA and Glutamine, (1) 12 grain bread

M6- 4 oz. baked chicken breast.