Inspiring fitness lovers to have their cupcake and eat it too!

Tag Archives: incline chest press

Last night I had sushi for dinner with some of my girl friends! We split three different rolls and we also split chicken Pad Thai. I was so hungry and it was all so delicious!  I could have eaten like 35 rolls.

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DR 3

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We dug right into the Pad Thai before she could even bring us extra plates!

pad that

This morning for breakfast I woke up very hungry so I made

Pumpkin Protein Oatmeal:

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PP

Directions:

I made mine in the microwave since I was in a little bit of a hurry.

Mix oats with almond milk, water and egg whites ( I didn’t measure anything) and microwave for one minute.  Stir, add in one heaping scoop of pumpkin and more water to make it the thickness you desire. I also added the stevia at this time too.  Microwave for one more minute.  Add pumpkin pie spice.  Top with pecans and granola.  No peanut butter this morning. 😦

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PP oatmeal

After breakfast I went to the gym with my sister. We 20 minutes on the elliptical followed by a chest workout.

Chest:

Bench Press – We did reps of 12,10,8,6  increasing in weight

Incline Chest press with Dumbbells – super set with flys with 10 lb dumbbells

Cable Chest Flys  – superset with chests flys on “pec deck”

“Pec Deck”

We were done after this!  I hate doing chest exercises, but I still do them  🙂  I burned 671 calories, 43% of which were fat calories!

You can see my other chest exercises on my fitness page!

Even though I don’t always enjoy working the chest muscles, I still do because you shouldn’t skip over muscles.  Doing the bench press can actually help work your triceps too!

We (my sister and I) usually do not do push ups on chest day, simply because I would only be able to do like 5!  We super set other exercises with push ups usually on back/shoulders & bicep days.  Since the chest is such a large muscle area, training it will burn more calories than training smaller muscle groups and will lead to a better rate of burning fat!

To the women out there--to completely avoid chest training is simply a bad idea.

Question:

What is your least favorite workout??

And don’t forget to leave a comment on my previous post for a chance to win free Chobani Greek Yogurt!!


It’s time to workout and Christmas shop today!

Before my workout today I needed a good breakfast! I had a paleo pumpkin walnut muffin from last night mixed with a banana and a big scoop of melty smart balance chunky peanut butter!

It was delicious and I knew it would hold me over until after the gym!

While I worked on my computer, Jackson laid under my feet…

I drank my fruit punch pre workout drink called White Flood, just mixed with 8 oz. of water and headed to meet my sister.

8M-00173 - White Flood Furious Fruit Punch

And I was ready to go!!

Today’s workout:

Chest/Cardio:

Chest is the hardest for me because I am so weak in this area! If I continue to work at it I will get stronger though. Starting out with little weight is better than no weight right!?

  • Incline bench press- 4 sets of 12

  • Flat Bench Press- 3 sets of 10 superset with chest fly machine Pec-Deck
  • Cable Flys
  • Incline chest press with dumbbells – superset with dumbbell flys
  • Incline abs with 25 lb plate- 3 sets of 15

Cardio for 20-25 Minutes. I did the elliptical. 10 minutes at incline of 7-8 to work the gluteus, hamstrings, and quadriceps. 10 minutes at level 3-5 to add in the lower calf muscles.

I burned 595 calories- 35% fat burn. On the way home I drank my protein shake.

When I got home I made a quick lunch.

And Lily watched me- she photographs so well!

I made an egg white and cheese sandwich on a microwaveable English muffin made with almond flour! It was so buttery and sweet tasting.  I used thin Swiss cheese which has 9 grams of protein and only 40 calories!

The English muffin has about 280 calories and 6g of carbs!

After lunch I went Christmas shopping with my mom.  While we were out I got thirsty so I bought a mango smoothie with added protein powder! Mango is one of my favorite fruits.

When I got home I ate another paleo pumpkin muffin. I just can’t get enough of these!

Off to make dinner then headed to volleyball tonight. It’s tournament night so I hope we play good!

Question of the evening:

Do you use pre workout/post workout supplements or shakes?



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