Jenny's journal

[JeJe]

I have so much time in front of the computer that I figure I might as well start keeping a journal. My goal would be to add a little more muscle. I love working out shoulders and hate back, as you can probably see by my routine. I am limited to what I can do because I am over in the Middle East (Air Force) and the gym isn’t that great. I try to stick with exercises that involve dumbbells and barbells because I know that I will have access to those items. Any advice is welcomed! I am not really worried about my calorie intake here because I am subject to eating what is available. If I were home I could keep a better track. I will just be estimating sizes and I am not going to even try calculating calories.
My current routine:

Day 1
Biceps Triceps
Dumbbell curls 4x10
Hammer curls 4x10
Barbell curls 4x10
Triceps Kickbacks 4x10
Overhead triceps press 4x10
20-30 ellipticall machine and jog at night for about 20-30 minutes

Day 2
Shoulders
Dumbbell press 4x10
Arnold dumbbell press 4x10
Front raises 4x10
Lateral raises 4x10
Upright rows 4x10
20-30 ellipticall machine and jog at night for about 20-30 minutes

Day 3 Chest and Back
Flat dumbbell press 4x10
Incline press 4x10
Flies 4x10
Bent over Dumbbell row 4x10
Seated rear delt raises 4x10
20-30 ellipticall machine and jog at night for about 20-30 minutes

Day 4
Legs
Squats
Calves raises
Dead lift
Lunges
Circuit style 4 times with a 1 minute rest after each cycle.
20-30 ellipticall machine and jog at night for about 20-30 minutes

[JeJe]

Today I was suppose to work out chest/back but no bench was open. I decided to just go ahead and do legs instead. Workout was great. Felt very motivated and pushed myself. The only thing is that I am having a really bad day with missing my family back home. That means I am eating bad. For lunch I had two pieces of cake. It was so good though! I did feel a little better after I ate the second piece. I know that nothing will help the fact that I am away from home and I do need to try to control my emotional eating but it’s just so hard. I figure that if I do workout hard while I am here I can cheat a little. In the states I would be eating a lot better.

0700
4 egg whites (boiled) Sausage, fruit, 1 cup oatmeal, green tea
2 CLA

0900 Apple

0910 Workout
Squats
Dead lift
Calve raises
Lunges
30 minutes on elliptical machine @ 10 minute mile.

1030
Myoplex shake 180 calories.

1200 lunch
chicken breast with onions and mushrooms, watermelon, 2 PIECES OF CAKE
2 CLA

1300-1500 snacked on some grapes

1630 York peppermint patie

Dinner will be a myoplex lite shake at around 1800.
2 CLA

Well I am hoping that I will go for a jog after work. Maybe I will jog for 20 or 30 minutes. It depends on how I feel. Right this minute I just want to crawl in bed and go to sleep. I will just have to wait and see. I still have a couple of hours.