Sunday 10/20/13

Off Day

Saturday 10/19/13

AM Workout - Push

Warmup:
ARC trainer - 5 mins

Incline DB Bench Press: 40lb DBs - 2x7; 45lb DBs - 3x6
Flat DB Bench Press: 45lb DBs - 5x8
Standing DB O/H Press: 30lb DBs - 5x6
Standing side DB lateral raises: 20lb DBs - 4x8
Cable tricep pressdown w/bar: 72.5lbs - 4x12

Friday 10/18/13

PM Workout - Cardio & Abs

Treadmill; 37 mins; 2.51 miles
**Includes 5 sprints @ 7.0 mph @ 1 mins each

LF Ab Crunch machine: 120lbs - 4x10
Side bends w/45lb Plate: 2x10*, 2x12*
*each side

Thursday 10/17/13

PM Workout - Pull

Warmup:
Walk on Treadmill; 10 mins; .54 miles

Squats w/Std Bar: 90lbs added - 2x8; 110lbs added - 4x5
SLDL w/Std Bar: 110lbs added - 2x6, 2x7
1-armed DB row: 65lb DB - 4x7 each side
Lat Pulldown, underhand grip: 100lbs - 1x10; 120lbs - 3x8
EZ Bar Curls: 40lbs - 1x10, 3x12

Wednesday 10/16/13

Haircut after work.........so only got a walk outside for 30 mins....

Tuesday 10/15/13

PM Workout - 5k

Ran/Walked a 5k (so, counts as sprints?).....Time was 35:31!!! Not bad....

Monday 10/14/13

PM Workout - Sprints & Push

Treadmill; 35 mins; 2.47 miles
**Includes 5 sprints @ 1 min each @ 6.8mph

Incline DB Bench Press: 40lb DBs - 2x8; 45lb DBs - 3x6
Flat DB bench press: 45lb DBs - 4x8
Standing DB O/H Press: 30lb DBs - 4x5
Standing DB Side Laterals: 20lb DBs - 4x8
Cable Tricep Pressdowns w/Bar: 70lbs - 4x12

Macros:
Cals: 1,611
Fat: 28.4g
Carbs: 96.3g
Protein: 115.0g