The I Love Carbs Blog

I finally got my Versa Gripps in today!  Those things ROCK!!!  No need to fuss over straps.  These bad boys have an adjustable velco that you wrap around your wrists.  I think last week for my DB Shrugs, I was able to do 40lbs but my grip got the best of me.  I was able to hit 55lbs tonight, and could have gone to 65lbs, but it was already my forth and final set.  My BB Shrugs was just as awesome for me.  My last set I got to 175lbs.  I can’t wait for tomorrow to do my Stiff Legged Dead Lifts with the new grips. 

Check out their web site at www.versagripps.com

My ego was stroked when my trainer told me some guy at the gym, (which frequents there, but I have no idea who he is) ask what he has me on?  because my body has really changed.  My awesome trainer told him I train hard and eat…A LOT!  That was so great to hear.  As I gear up for a show, I’m a bit anxious going in as a natural body builder.  I’ve been religiously taking my CellMass, Glutamine, BCAA’s, and Multi-V’s.  I eat 6 meals a day, about 30g of protein for each meal.  The carbs are higher in the A.M and die out towards the evening.  I’ve been doing that since September 07′ and have gained about 22lbs.  I started my bulk cycle with 20% BF, and am at 23%. 

Today’s training was Traps, Rear Delts, and Calves.

DB Shrugs:

1- 30lbs x 15

2- 40lbs x 15

3- 50lbs x 12

4- 55lbs x 12 —> NEW MAX

BB Shrugs:

1- 95lbs x 12

2- 135lbs x 8

3- 155lbs x 6

4- 175lbs x 6 —-> NEW MAX

Reverse Pec Deck:

1- 30lbs x 10

2- 40lbs x 8

3- 50lbs x 6

4- 50lbs x 5

Cable Face Pulls:

1- 45lbs x 8

2- 60lbs x 10

3- 70lbs x 10

4- 80lbs x 8

Calves:

Hammer Strength Seated Calf Press:

1- 90lbs x 15

2- 180lbs 12

3- 230lbs x 10

Seated Calf Raises:

1- 45lbs x 15

2- 45lbs x 12

3- 70lbs x 10

Standing Calf Raises: Smith Machine

1- 50lbs x 12

2- 70lbs x 12

3- 100lbs x 8

I finished my new training schedule yesterday.  I really felt great all week with the new program.  My chest, back, traps, and legs haven’t been this sore in awhile, so it feel really good!  I had to take a recovery day after my back/trap workout, (only day 2 into the program), because my traps were spent after doing the rack deads.  Having my chest and back that sore effected my strength on my shoulders.  That’s okay though, because I know I’ve had awesome workouts.  I did legs yesterday and wanted to do hack squats and the glute kick backs, but my legs were so pumped after the walking lunges, and the leg press, it was really hard to move.  I reached a new max on the leg press, 400lbs!  I think I could have done 410 since I pushed out 6 reps.   We’ll see how next week goes. 

I’m STILL bulking and feeling pretty hefty.  Since I’m keeping the same carb grams for about a month now, my weight has been steady at 143-144.  I’m looking at a couple of shows, but waiting for the green light from my coach.  We shall meet this week to get the details in place.  After all these months of carbs, I’m going to have a heck of a time cutting back.  I was at the market with my daughter, and I subconsciously stopped in front of the bakery just starring at the baked breads.  My daughter said, "It must be time for you to eat."  Haha…

Sometimes I find that I get into a groove, and comfortable, so I stick to the same ol’ exercises.  I’ll change things around a bit to keep my muscles from conforming to the routine.  With this new routine, I’m trying out some exercises I normally don’t do. 

My chest is sore today.  Not sure if it’s from the dips, or just intense training, but it feels nice to know after a hard effort in the gym, your sore and growing.

Today was back and calves.  I hit a new max on my wide grip pull downs, 120lbs.  And my close grip pull downs, again, 120lbs.  Hitting 6 solid reps.  I did rack deads.  Haven’t ever done those, but let me tell ya, they feel awesome on the lower back!  I wasn’t certain about how heavy I could take it.  My first set I put on some quarters.  That seemed too easy.  My second set I smacked on some 45’s (135lbs).  Starting to feel it.  My forth and final set, I did 175lbs.  My veins were popping on my chest and arms, it felt great!  Gotta love those veins.

My workouts have been effective for the past couple months.  I’ve changed things here and there, but kept strict to a traditional 7 day split.  As a result, I’ve gained strength in most exercises.  Now, I’m going with day 1-chest/tri’s/abs, day 2- back (has it’s own day)/calves, day 3- shoulders/bi’s (forearms)/ abs, day 4- traps/rear delts/calves, day 5- legs/abs.  I’ll have 2 days of rest and recovery.  Or a make up cardio day on Saturdays.  I’ll try to do cardio 3 days a week, until I start dieting down for a show.  Then, the cardio will pick up.  Tonight’s workout was longer than usual, but intense.  I think I paused longer looking at my routine that was written down, and recording my weight.  I hit a new max on the Hammer Strength Wide Chest Press, 170lbs.  And to transition my chest into tri’s I did Assisited Dips.  Those are tough.  I would like to keep working on those and chin ups and get to the point where I can do my own body weight.  I figured if I continue doing them, once I cut, my body weight will be a cinch.    I’m almost there.  I’m at (-)30lbs. 

Incline BB Press: Warm Up: 45lbs x 12

1- 65lbs x 8

2- 75lbs x 6

3- 80lbs x 5

4- 85lbs x 5

Wide Chest Press:

1- 110lbs x 8

2- 130lbs x 8

3- 150lbs x 6

4- 170lbs x 5—>NEW MAX

DB Incline Press:

1- 25lbs x 8

2- 30lbs x 6

3- 35lbs x 5

4- 35lbs x 5, failure

DB Flat Bench Flies:

1- 15lbs x 8

2- 20lbs x 8

3- 25lbs x 8

4- 25lbs x 6

Assisted Dips:

1- (-)30lbs x 6

2- (-)40lbs x 8

3- (-)40lbs x 8

4- (-)30lbs x 6

Overhead Tri Ext:

1- 25lbs x 10

2- 30lbs x 8

3- 35lbs x 6

4- 35lbs x 5, failure

Cable Press Downs:

1- 80lbs x 8

2- 90lbs x 6

3- 95lbs x 4, failure

Ab Machine:

1- 30lbs x 25 crunches

2&3- 50lbs x 25 crunches

Stability Ball Crunches:

Sets 1-3, 15 reps

Hanging Leg Raises:

Sets 1-3, 12 reps

My legs are still screaming from Saturday’s workout..I LOVE IT! Those walking lunges are the best for those hammies, glutes, and quads.  Pain is good…train hard everyone! 

The weather can put a damper in your decision making on going to the gym or stay home in your nice cozy place.  That’s where I found myself this evening.  Not that I didn’t want to go pound my legs, but it was pouring outside.  Usually in Florida, you can wait about 10 minutes and the weather will change.  That’s the beauty of Florida!  But not tonight.  I got my butt out the door and drove about 5 miles headed to the interstate.  My gym is 15-20 minutes away.  Right before the turn onto the ramp, I actually turned the car and did a u-turn, headed for home.  Visibility was about 5%, the cars were driving 15mph.  Luckily, I came to my senses and turned at the exit on the other side of the road, this time headed for the gym.  Yes, there are closer gyms near my home, but I can’t imagine going anywhere else then to Gold’s.  That’s where my loyalties lie… how about you? 

I was pressing for time.  With 45 minutes until closing time, I hit legs hard and super setted a bit for the intesity.  I decided to do extra sets of walking lunges.  Which I feel is a great all around leg exercise.  By the end of those my quads were so pumped.  Next , I super setted seated leg curls with the leg press.  I reached a new max on the leg press, 380lbs…WHOO-HOO!  And felt really strong on the seated leg curl.  Felt like passing out, but man did it feel good!

Walking Lunges: Warm Up: 20lbs x 25 steps

1- 30lbs x 24 steps

2- 40lbs x 24 steps

3- 50lbs x 18 steps

4- 50lbs x 16 steps

5- 50lbs x 14 steps—> failure

Seated Leg Curl <SS> Leg Press:

1- 90lbs x 10 —– 1- 140lbs x 10

2- 105lbs x 8 —– 2- 180lbs x 8

3- 120lbs x 6 —– 3- 270lbs x 6

4- 135lbs x 6 —– 4- 380lbs x 6 —>NEW MAX

DB Stiff Legged Dead Lifts:

1- 30lbs x 10

2- 40lbs x 10

3- 45lbs x 10

I wanted to go heavier and add more sets in the S.L.Deadlifts, but the gym closed.  I also wanted to hit calves.  Perhaps I’ll do the ‘deets training tomorrow. 

I love training on a Friday night.  The gym is empty.  Only some dedicated gym junkies are there…a sight for motivation.  They’re having some sort of muscle competition with each other. 

I trained Bi’s and Tri’s and hit a new max on my barbell curls.  I curled 55lbs, with a spot on the sticky part.  But I got in 5 reps!  My close grip bench press was looking good.  I hit 95lbs with 6 reps unassisted.  My last set with 95lbs was spotted on the sticky parts as well.  My forearm felt it but, by far, it is so much better than weeks past. 

Close Grip Bench Press: Warm Up: 45lbs x 12

1- 65lbs x 10

2- 75lbs x 8

3- 95lbs x 6

4- 95lbs x 5 —> spotted

BB Curls: Warm Up: 30lbs x 10

1- 40lbs x 8

2- 45lbs x 6

3- 55lbs x 5—> NEW MAX

DB Tri Extensions:

1- 30lbs x 10

2- 40lbs x 8

3- 45lbs x 6—>spotted

4- 45lbs x 5—>spotted

Preacher Curls:

1- 35lbs x 10

2- 45lbs x 6

3- 55lbs x 5—> NEW MAX

Cable Tri Push Downs:

1- 90lbs x 10

2- 100lbs x 8

3- 110lbs x 3, 100lbs x 3, 90lbs x 3

Hammer Curls:

1- 15lbs x 10

2- 20lbs x 8

3- 25lbs x 3, 20lbs x 6

BB Wrist Curls:

1- 40lbs x 15

2- 40lbs x 15

3- 40lbs x 11

WolfeMother, Jet, Interpol, whatever gets you going, just turn it up!  I made it into the gym right at peak hours.  Having to wait for a bench or a machine is not my kind of training.  Also, having a bazillion people hanging about talking and not getting off machines is madness.  It was distracting watching everyone and hearing their conversations.  I made the decision to not waste this time on becoming frustrated.  Instead, I turned up the volume and took my frustrations out on the weights!  I took 30 sec. pauses or less in between sets, and really got my shoulders pumped.  I was feeling my chest and back from the precious days, so that was awesome.  I had a great shoulder workout this evening.  "Make the most of the situation you’re in".  That’s my lesson for the day :)  I’ll do some ab workout at home tonight. 

Shoulders:

DB Presses: Warm Up: 20lbs x 12 (usually I warm up w/ 15’s, they were all taken)

1- 20lbs x 10

2- 25lbs x 8

3- 30lbs x 6

Cable Up Right Rows:

1- 80lbs x 10

2- 90lbs x 8

30 100lbs x 6

4- 110lbs x 4

DB Side Laterals <SS> DB Front Raises:

1- 15lbs x 10 ……15lbs x 10

2- 15lbs x 10 ……15lbs x 10

3- 20lbs x 6, 15lbs x 6 ……15lbs x 6, 12.5lbs x 8

Arnold Presses:

1- 15lbs x 10

2- 20lbs x 6

3- 20lbs x 6, 15lbs x 3

DB Shrugs:

1-30lbs x 12

2- 40lbs x 12

3- 45lbs x 10

Yesterday I did all of my “deet” (detail) work.  I turned out to be pretty darn good.  I trained my lower back, forearms, abs, traps, and rear delts.  I threw in 20 minutes on the bike for a little cardio.  I’m getting excited and very nervous about cutting down for a show.  Tentitively, I may start cutting in mid-February.  I’m feeling a little under pressure now, and want to give some love to parts I feel in need of extra attention.  I’ve watched one of my dvds on posing, and I really need to start working on it.  Nothing worse then looking great, training hard for that body, and not knowing how to pose.  My weight is steady right now at 143lbs. 

Exciting news… this weekend my hubby and I celebrated our 15th anniversary.  Yes…15 years!  It’s amazing how time flies.  It seems like yesterday we where just high school sweethearts.  I couldn’t do all this if it weren’t for him.  My trainer helps me on my diet, but my hubby is the one who tells me I CAN do this.  His encouragement, and support is what drives me.  He’s the one who writes my training.  And when I think I can’t push that weight, he tells me to just try it, and what do you know?  I did it!  I constantly doubt my abilities, and he is so confident in me.  Love you honey! 

Tonight I’m training my back.  I LOVE training my back.  My forearm is almost all the way healed, and I’m able to do some exercises that I miss doing.  

Train hard everyone!

My good friend has seen me go through a physique change.  Going from 123lbs to 143lbs in 4 months.  I don’t really talk much about my training with "non- gym" goers.  I feel as though I’m boring them, and they’re just not getting as excited and emotional about it as I do.  When I push heavier weight and hit a new max, I feel like crying, "it’s very personal to me" (says Ms. Hilary Clinton).  Okay, I wouldn’t cry, but it is very rewarding.  Anyhoo, over these past few months, she would ask questions about my training.  At first she seemed to be defensive and would say things like, "I used to work out for 3 hours in the gym!"  *alrighty then…a touchy subject I guess* Again, I’m only answering questions that are asked.  Slowly, she starts jogging here and there.  Purchases a medicine ball.  And today, (this is the awesome part) she tells me she goes tomorrow to do a one week trial at a gym near her home.  Whoo-hoo!  I don’t care if she just goes to do just cardio, or she’s one of these "Barbie-Doll" girls some here on the bb talk and complain about.  I think ANYONE who gets into the gym and does any kind of training is great.  It’s a start to something contagious.  We live in a society where obesity is a problem, not only in adults, but our children!  So I applaud anyone who steps foot into the gym and have a go at it. 
Training today was great.  My forearm is starting to feel a whole lot better.  I feel that I can easily tweak it again.  So, I’m careful to keep strict form, and stay clear of exercises that will bother it.   Today was chest, and cardio.
Bench Press:
Warm Up:  45lbs x 12,  45lbs x 10
1- 65lbs x 10
2- 85lbs x 6
3- 90lbs x 5—> failure
Incline DB Press <Super Set> DB Flys:
1- 20lbs x 10 —-15lbs x 10
2- 30lbs x 8 —–20lbs x 6
3- 35lbs x 5 —–25lbs x 6
Hammer Iso Wide Chest Press:
1- 90lbs x 10
2- 120lbs x 8
3- 140lbs x 5
I ended the training with 30 minutes on the Treadmill @ 3.0mph, 8% incline.