Wednesday 12/30

PM Training - Legs
Warmup:
Walked to the gym
Treadmill - 3 mins
ATG squats w/std bar: 50lbs added - 2x8; 60lbs added - 2x8

Front squats w/std bar: 60lbs added - 1x6, 1x8; 70lbs added - 4x6
Seated calf: 125lbs - 1x16, 1x15, 1x16
DB SLDL: 65lb DBs - 4x8
DB Split squat, back foot on bench: 25lb DBs - 3x8 each side
Seated machine leg press, feet high: 140lbs - 1x10; 150lbs - 2x10; 160lbs - 1x8
Leg exts: 130lbs - 3x10

PWO Cardio
Treadmill; 30 mins; 1.62 miles

Tuesday 12/29

AM Cardio
Elliptical; 45 mins; 435 cals; 3.93 miles

Monday 12/28

AM Training - Back & Shoulders
Warmup:
Elliptical - 2 mins
Straight-arm cable pulldowns: 5 - 2x10

Underhand cable lat pulldowns: 10 - 1x8; 11 - 3x7
DB Bent-over rows: 40lb DB - 2x10*; 45lb DB - 3x8*
*each side
Asst'd Glute/ham exts: 2x16, 2x18
Close-grip pulldowns w/V-bar: 10 - 3x10
Seated DB O/H Press: 25lb DBs - 2x8; 30lb DBs - 2x7, 1x6
Seated DB lateral rows up/down: 12lb DBs - 3x10


**Decided to skip PM Cardio to instead put a 2nd coat of spackle on the new LR/DR drywall & finish my holiday baking....thankfully that was the last batch! Giving it away tomorrow nite!

Sunday 12/27

AM Cardio
Elliptical; 45 mins; 456 cals; 4.08 miles

**Did some various home projects the rest of the day.....

Weds 12/23

AM Training - Legs
Warmup:
Treadmill; 3 mins
ATG Squats w/std bar: 50lbs added - 2x8; 60lbs added - 2x8

Front squats w/std bar: 50lbs added - 2x8; 60lbs added - 4x6
Seated calf: 125lbs - 3x15
DB SLDLs: 65lb DBs - 1x8, 1x10, 2x8
DB Split squats, back foot on bench: 20lb DBs - 1x8*; 25lb DBs - 2x8*
*each side
Leg exts: 130lbs - 3x10
Machine leg press, feet high: 130lbs - 1x10; 140lbs - 1x10; 150lbs - 2x10
(closest thing to a hack squat machine we have)
Nautilus hip adductor: 110lbs - 3x8
Hip Abductor: 240lbs - 3x8

Tuesday 12/22

AM Training - Chest & Arms
Warmup:
Elliptical; 2 mins
Pushups: 1x14, 1x16

Flat DB Press: 40lb DBs - 2x8; 45lb DBs - 1x6, 3x7
Incline DB Press: 40lb DBs - 4x8
Flat DB Flye: 25lb DBs - 3x12
Incline DB Curls: 25lb DBs - 2x7, 1x6, 1x7
Skullcrushers w/EZ bar: 40lbs added - 1x12; 50lb DBs - 1x6, 2x7
Superset:
DB Concentration curls: 20lb DB - 2x10 each side
DB Kickbacks: 30lb DBs - 1x10, 1x12 each side

Abs:
Hip thrusts on flat bench: 4x30
Side bends w/25lb plate: 4x15 each side

PM Cardio
Elliptical; 35 mins; 355 cals; 3.17 miles

Mon 12/21

AM Cardio
Ellitpical:
25 mins; 255 cals; 2.27 miles
25 mins; 265 cals; 2.35 miles

**Good thing I did this this morning since I had to work late & it took forever to get home!

Sunday 12/20

Training - Back & Shoulders
Warmup:
Elliptical; 3 mins

Under-hand grip lat pulldowns: 8 - 1x10, 9- 1x10; 10 - 1x8; 11 - 1x8; 12 - 3x6 (whew! these were hard!)
DB bent-over row: 40lb DB - 2x8*; 45lb DB - 3x8*
*each side
Hamstring ext: 2x10 , 1x12, 1x15
(knelt on the seat of my cable machine for these & used the long bar to "lean" on....not sure if this is the correct name or not!)
Close-grip pulldown w/V-bar: 10 - 3x10
Standing DB O/H Press: 20lb DBs - 1x8; 25lb DBs - 2x8; 30lb DBs - 2x6
Seated DB side-ups/lat raises: 12lb DBs - 3x10

Weds 12/16 thru Friday 12/18

Wednesday 12/16

AM Training - Chest & Arms
Warmup:
Elliptical; 2 mins

Pushups: 1x16, 1x18, 2x16
Incline DB press: 40lb DBs - 3x8, 2x7
Flat bench DB x reps: 40lb DBs - 1x12, 1x10, 1x12
Curls w/EZ bar: 40lbs added - 1x8; 45lbs added - 3x7
Cable tricep pressdowns: 6 - 2x8; 7 - 2x8; 8 - 1x7
Superset:
Cable rope curls: 10 - 2x10
DB kickbacks: 30lb DB - 2x10 each side

Side bends w/25lb Plate: 3x15 each side

**Didn't feel overly strong with this workout, but got it done.....

Thursday 12/17

AM Cardio
Spin bike; 30 mins; 15 sprints

**Birthday at work today......got to have a piece of the cheesecake that a coworker makes only 2x a year.....good stuff!

Friday 12/18

AM Training - Legs
Warmup:
Treadmill; 4 mins
ATG squats w/std bar: 50lbs added - 2x10; 60lbs added - 2x8

Squats w/std bar: 70lbs added - 2x8; 90lbs added - 4x6
Heavy calf press on leg sled: 735lbs - 2x18; 755lbs - 2x18
Wide stance leg press on leg sled: 395lbs - 4x10
DB Lunges: 30lb DBs - 3x8 each side
Seated calf: 115lbs - 1x16; 125lbs - 2x15
Seated leg curls: 110lbs - 4x10
Hip Abductor: 235lbs - 3x10
Nautilus Hip Adductor: 110lbs - 3x8

Cable rope crunch: 70lbs - 1x12; 85lbs - 1x10, 1x8
Hanging leg raises: 3x15

**Pretty crowded in the gym this morning......couldn't get the step again, so no step ups again.....Today is our office Christmas party.....

Tuesday 12/15

AM Training - Back & Shoulders
Warmup:
Elliptical; 2 mins
Cable straight-arm pulldowns: 5 - 3x10
Seated reverse DB lateral raises: 20lb DBs - 3x10

Extra-wide lat pulldowns: 9 - 1x7, 3x8
Bent-over rows w/EZ bar: 70lbs added - 1x7, 4x8
Seated reverse cable pulldowns: 9 - 3x10
Cable upright rows: 10 - 2x8; 11 - 1x7, 2x8
Seated DB lateral up/down: 15lb DBs - 2x6; 17.5lb DBs - 1x4, 1x5

**Not a bad workout for the Crack O'dark!!

PM Cardio
Elliptical; 30 mins; 300 cals; 2.69 miles

Crunches on fitball w/45lb DB - 4x20

Macros:
Cals: 1,502
Fat: 32.7g/20%
Total Carbs: 142.3g/36%
Fiber: 29.5g
Carbs excluding veggies: 119.4g
Protein: 161.8g/45%

**Going to try the All in 1 as a pudding tomorrow morning!

Monday 12/14 Macros

Cals: 1,599
Fat: 40.9g/23%
Carbs: 152.2g/35%
(these are total, including veggies)
Fiber: 30.6g
Net carbs: 121.6g
Protein: 161.1g/42%

**Annnnnnd these were before the 4 cake balls I ate.....LOL Not even I can resist them! Tell Mare that....

Thursday 12/10 thru Monday 12/14

Thursday 12/10

AM Cardio
Spin bike; 30 mins; 15 sprints

Friday 12/11

**Day off....woke up with a bad headache & got talked into going out to lunch then baked in the afternoon....

Saturday 12/12

AM Cardio
Elliptical; 45 mins; 454 cals; 4.06 miles

Sunday 12/13

PARTY!!

Monday 12/14

AM Training - Legs
DB Step ups on high step: 15lb DBs - 3x10 each side
Squats w/std bar: 50lbs added - 1x8; 60lbs added - 1x8; 70lbs added - 2x7; 90lbs added - 4x6
SLDL w/std bar: 90lbs added - 2x8, 1x7
(My right hamstring popped while doing these.....Argh!)
Heavy calf press on leg sled: 735lbs - 1x15, 3x16
Wide-stance leg press on leg sled: 375lbs - 4x10
Seated calf raise: 100lbs - 3x18
Seated leg curls: 95lbs - 1x10, 1x8
(Doing these hurt my hammie, so only 2 sets)
DB Lunges: 30lb DBs - 3x8 each side
Hip Abductor: 235lbs - 3x8
Nautilus Hip Adductor: 110lbs - 3x8

**Got my butt out of bed at 4:30am to get my lifting in to make up for Friday's missed leg workout.....will probably have to start doing this for the next month due to how busy we will be thru February although I don't like lifting in the morning as I don't feel as strong.....Hamstring wasn't overly sore today, but I can definitely feel where it popped....lower hamstring, just above the knee....

PM Cardio
Elliptical; 30 mins; 306 cals; 2.73 miles
(done at home)

Wednesday 12/9

AM Cardio
Elliptical; 30 mins; 294 cals; 2.64 miles

PM Weights - Back & Shoulders
Warmup:
Cable straight-arm pulldowns: 5 - 3x10
Seated DB reverse lateral raises: 20lb DBs - 3x10

Extra-wide lat pulldowns: 9 - 1x7, 1x8, 2x7
Bent-over rows w/EZ bar: 70lbs added - 1x7, 2x8; 75lbs added - 2x7
Seated reverse cable rope pulldowns: 9 - 3x10
Cable upright rows: 9 - 1x8; 10 - 2x8; 11 - 2x7
Seated DB side laterals up/down: 15lb DBs - 2x6; 17.5lb DBs - 1x6
Side bends w/25lb plate: 4x15 each side

**Decided to put off doing the SLDL's until Friday for leg day....I have the day off, so I'll get to go to the gym early & have the place mostly to myself.....plus use the big plates!!

Macros:
Cals: 1,662
Fat: 45.7g/25%
Carbs: 145.2g/33%
Fiber: 24g
Net carbs: 121.2g
Protein: 171.3g/42%

Tuesday 12/8

AM Cardio
Elliptical; 35 mins; 336 cals; 3.04 miles

Monday 12/7

PM Training - Chest & Arms
Warmup:
Elliptical; 3 mins

Pushups to failure: 1x22, 1x20, 1x22, 1x21
Incline DB Press: 40lb DBs - 1x6, 3x7, 1x6
Flat DB x reps: 40lb DBs - 3x10
Curls w/EZ bar: 40lbs added - 1x7, 3x8
Cable tricep pressdowns w/short bar: 6 - 2x8; 7 - 2x8
Superset:
Cable rope curls: 9 - 1x12; 10 - 1x10
DB kickbacks: 25lb DB - 1x12*; 30lb DB - 1x10*
*each side
Decline bench crunch: 3x20

Macros:
Cals: 1,495
Fat: 32g/19%
Carbs: 138.7g/36%
Fiber: 31.7g
Net carbs: 107g
Protein: 163.1g/45%

Friday 12/4 thru Sunday 12/6

Well I'm behind posting my workouts again.....

Friday 12/4

AM Cardio
Elliptical; 35 mins; 359 cals; 3.21 miles

PM Training - Legs & Abs
Warmup:
Walk to the gym from work
ATG squats w/standard bar: 50lbs added - 2x10; 60lbs added - 2x10

Squats w/std bar: 70lbs added - 2x8; 90lbs added - 4x6
Heavy calf presses on leg sled: 715lbs - 1x18; 735lbs - 1x16; 755lbs - 1x16, 1x14
Wide stance leg press on leg sled: 395lbs - 4x10
Side bends w/45lb plate: 3x8 each side
Hip Abductor: 235lbs - 3x10
Nautilus Hip Adductor: 110lbs - 1x10, 1x8, 1x10
Superset:
Seated calf raise: 100lbs - 1x18, 1x20, 1x18
DB lunges: 30lb DBs - 3x8 each side
Seated leg curls: 110lbs - 3x10, 1x9
Cable rope crunch: 65lbs - 1x12; 72.5lbs - 1x12; 80lbs - 2x10
(different cable machine, thus different weights)

**Couldn't get the ONE step that's in the gym tonite, so couldn't do the step-ups.....all the benches were taken also.....

Saturday 12/5

Total day off.....worked on the kitchen some more....

Sunday 12/6

AM Cardio
Elliptical; 45 mins; 441 cals; 3.97 miles

**Jacked up my left shoulder muscle again (I get like a knot or a cramp that lasts for a few days in my lower Trapezius muscle) and got my hand smooshed in between the large boxed Xmas tree & the crawl space opening today - hand & arm are bothering me, like tendonitis or a pinched nerve feeling.....

Thursday 12/3

Cardio only today....

AM Cardio
Spin bike; 35 mins - 10 min warmup, 15 sprints, 10 minute cooldown

Abs:
Hip thrusts on flat bench: 3x30
Crunch on fitball w/45lb DB: 3x20



**Was lazy & ended up having cheese & crackers for dinner.....

Wednesday 12/2

PM Training & Cardio
Back & Shoulders
Warmup:
Cable straight-arm pulldowns: 5 - 1x8, 2x10
Seated DB reverse lateral raises: 20lb DBs - 3x10

Extra-wide lat pulldowns: 9 - 4x7
Bent-over rows w/EZ bar: 70lbs added - 1x6, 2x8; 75lbs added - 2x8
SLDL w/EZ bar: 147.5lbs total - 4x10
Seated reverse cable pulldowns w/rope: 9 - 3x10
Cable upright rows: 9 - 2x8; 10 - 3x8
Seated side DB laterals up/down: 15lb DBs - 3x6

PWO Cardio
Elliptical; 30 mins; 314 cals; 2.79 miles

Macros:
Cals: 1,573
Fat: 41.6g/24%
Carbs: 136g/33% (this is total)
Fiber: 38.9g
Net carbs: 97.1g
Carbs - veggie carbs: 122g
Protein: 165.2g/43%

Tues 12/1

Unintended day off as I wasn't feeling well....

Monday 11/30 Macro Change

New macros:
Cals: 1,578
Fat: 41.1g/23%
Carbs: 133.9g/33%
Fiber: 29.6g
Net carbs: 104.3g
Protein: 169.9g/44%

**Changed my last meal from a protein shake to chicken, cuz it's too darned cold for a protein shake....Brrr!

Monday 11/30

Another month in the books!

AM Cardio
Elliptical; 30 mins; 307 cals; 2.74 miles

PM Weights - Chest & Arms
Pushups to failure: 2x18, 2x20
Incline DB Press: 40lb DBs - 1x8, 2x7, 1x8, 1x7
(Wow these felt heavy!)
Flat DB X reps: 40lb DBs - 3x10
Curls w/EZ bar: 40lbs added - 3x8; 45lbs added - 1x6
Cable tricep pressdowns w/short bar: 7 - 2x8; 8 - 2x6
Superset:
Cable rope curls: 9 - 2x12
DB kickbacks: 25lb DB - 2x12 each side

Macros:
Cals: 1,548
Fat: 38.1g/22%
Carbs: 135.9g/34%
Fiber: 30.6g
Net carbs: 105.3g
Protein: 169.5g/44%

**Vegetable soup for dinner put me over on the carbs....

Sunday 11/29

Cardio Only Day!!

AM Cardio
Elliptical; 45 mins; 469 cals; 4.18 miles

**Also grouted the new tile in the kitchen today, put up the outdoor Christmas lights & cleaned the house up a bit.....

Need to get back on track with the macros....

Macros:
Cals: 1,572
Fat: 41g/23%
Carbs: 75.2g/18%
Fiber: 14.9g
Net carbs: 60.3g
Protein: 147.5g/38%

Weds 11/25 thru Sat 11/28

OK I need to get caught up!!

Wednesday 11/25

Cardio Only Day

AM HIIT Cardio
Spin bike; 30 mins; 15 sprints

Thursday 11/26

AM Cardio
Elliptical; 45 mins; 452 cals; 4.05 miles

**Decided to see if we could stay over at the place we went to for T-day dinner & they had rooms + we got tickets to Longwood Gardens....we walked around there for 2 hours Thursday night.....

Friday 11/27 - Saturday 11/28

No formal exercise, worked on the tile project in the kitchen.....

Tuesday 11/24

Big-Azzed Leg Day!! Abs too....
Warmup:
ATG squats w/std bar: 40lbs added - 2x10; 50lbs added - 2x10; 60lbs added - 2x8

Squats w/std bar: 70lbs added - 2x8; 90lbs added - 3x6
(Nice to use the big plates again!)
Heavy calf press on leg sled: 715lbs - 1x16; 735lbs - 1x16, 2x18
Wide-stance leg press on leg sled: 395lbs - 4x10
Seated leg curls: 100lbs - 1x10; 110lbs - 2x8, 1x10
Hip Abductor: 235lbs - 2x10; 240lbs - 1x8
Nautilus machine Hip Adductor: 110lbs - 2x8, 1x6
(These were way harder at a lower weight on this machine.....will try & use this one in the future!)
Superset:
Seated calf raise: 100lbs - 1x18, 2x20
Walking DB lunge: 30lb DBs - 3x8 each side
Side bend w/45lb plate: 3x8 each side
Cable rope crunch: 70lbs - 1x12; 85lbs - 2x8
DB Step ups: 15lb DBs - 3x10 each side

**Color me fried!!

Macros:
Cals: 1,689
Fat: 49.1g/25%
Carbs: 155.4g/35%
Fiber: 33.3g
Net carbs: 122.1g
Protein: 162g/39%

Monday 11/23

Cardio Only Day!!

AM Cardio
Elliptical; 45 mins; 461 cals; 4.11 miles

**Had my yearly Dr. appt. today......physical, EKG (to get a "normal" baseline) + tetanus shot (ouch!) Got my test & bloodwork orders..... she agrees with me that it may be time for bi-focals soon.....UGH!

Macros:
Cals: 1,576
Fat: 42.7g/24%
Carbs: 90.6g/22%
Fiber: 19.9g
Net carbs: 70.7g
Protein: 166.7g/43%

Sunday 11/22

AM Training + Cardio
Back & Shoulders
Warmup:
Cable straight-arm pulldowns: 4 - 1x10; 5 - 2x8

Extra-wide cable lat pulldowns: 8 - 2x12, 2x10
SLDL w/EZ bar: 137.5lbs - 1x8, 3x10
(Did these instead of the DB deadlifts as I don't have heavy enough DBs at home....)
Bent-over rows w/EZ bar: 70lbs added - 2x8; 75lbs added - 1x8; 80lbs added - 2x6
Seated reverse cable rope pulldowns: 8 - 1x10, 2x12
Cable upright rows: 8 - 1x8; 9 - 1x8; 10 - 2x6, 1x7
Seated DB side laterals up/down: 15lb DBs - 3x6

PWO Cardio
Elliptical; 30 mins; 321 cals; 2.84 miles

Macros:
Cals: 1,758
Fat: 51.1g/26%
Carbs: 128g/28%
Fiber: 21.8g
Net carbs: 106.2g
Protein: 163g/37%

Saturday 11/21

Total day off!

Fri 11/20

AM Cardio
Elliptical; 45 mins; 449 cals; 4.03 miles

PM Weights - Chest & Arms
Warmup:
Elliptical; 2 mins

Flat DB Press: 35lb DBs - 2x8; 40lb DBs - 2x8; 45lb DBs - 3x6
Incline DB Press: 35lb DBs - 1x10; 40lb DBs - 3x8
Incline DB Flye: 25lb DBs - 1x10, 2x12
Cable curls: 9 - 1x7, 1x8; 10 - 2x6
Rope Pressdown: 5 - 1x8; 6 - 3x6
Superset:
Standing DB Hammer Curls: 25lb DBs - 1x12; 30lb DBs - 1x10
Dips on flat bench: 1x22, 1x24

**Another suck-ass day at work.....this is only the beginning.....*sigh*

Thursday 11/19

AM Cardio
Elliptical; 30 mins; 279 cals; 2.60 miles

**Had fully intended to work out today, but work got in the way.....had to stay late and by the time I got home I was so tired, stressed & frustrated that I didn't want to work out.....and then I ate a couple things I shouldn't have....

Wednesday 11/18

PM Training - Legs + Abs
Warmup:
Walk to the gym from work
ATG squats w/std bar: 40lbs added - 2x10; 50lbs added - 2x10; 60lbs added - 2x8; 70lbs added - 1x8, 1x7

Superset:
Seated calf raise: 100lbs - 1x16, 1x18; 105lbs - 1x20
Lunges w/std bar: 40lbs added - 3x8 each side
Superset:
Heavy calf press on leg press: 715lbs - 2x16, 1x18, 1x16
Side bends w/45lb plate: 3x10 each side
Leg press on leg sled: 395lbs - 2x8; 415lbs - 3x8
Superset:
Sumo DB squats, heels o plate: 65lb DB - 4x10
Shrugs on HS chest press machine (straddling the bench): 90lbs each side - 1x10, 3x12
Leg Exts: 130lbs - 4x10
Hip Abductor: 235lbs - 1x8, 1x10, 1x8
Hip Adductor: 220lbs - 3x8
Seated leg curls: 100lbs - 1x10; 110lbs - 1x8, 1x10; 115lbs - 1x8
Cable rope crunch: 70lbs - 2x10, 1x12; 85lbs - 1x8

BIG workout today!! I *know* my legs will be sore tomorrow..... I swear my butt is looking a tiny bit better too.....

Macros:
Cals: 1,515
Fat: 34.2g/20%
Carbs: 152.3g/35%
Fiber: 32.1g
Net carbs: 120.2g
Protein: 161.7g/44%

Tuesday 11/17

AM Cardio
Spin bike; 35 mins - 10 min warmup, 15 sprints; 10 min cooldown

And that's it for today!!

Macros:
Cals: 1,616
Fat: 47.8g/27%
Carbs: 92.9g/21%
Fiber: 27.1g
Net carbs: 65.8g
Protein: 157.6g/41%

Monday 11/16

AM Cardio
Elliptical; 30 mins; 282 cals; 2.63 miles

PM Weights - Back & Shoulders
Warmup:
Cable straight-arm pulldowns: 3 - 2x10; 4 - 2x10; 5 - 1x10
Stability ball roll: 4x25

Wide-grip lat pulldowns: 8 - 2x8; 9 - 4x6
SLDL w/EZ bar: 137.5lbs - 3x6, 3x8
1-armed DB row on flat bench: 40lb DB - 1x10*; 45lb DB - 2x10*
*each side
Seated O/H DB press: 25lb DBs - 2x8; 30lb DBs - 1x7, 1x6; 35lb DBs - 1x6 (barely got these! whew!)
Superset:
Front raises w/DB: 35lb DB - 3x10
Seated Side DB lateral raises: 12lb DBs - 1x10, 1x12; 15lb DBs - 1x10
Crunches on stability ball w/45lb DB - 4x20

**Great workout! Feeling stronger!

**Even tho it means getting up pretty early in the morning, I totally prefer doing my cardio separately from my workouts.....workouts take way too long doing weights + cardio together....


Macros:
Cals: 1,471
Fat: 36g/22%
Carbs: 123.6g/31%
Fiber: 28.5g
Net carbs: 95.1g
Protein: 166.6g/47%

**Macros may be a bit of an estimate as 1 of my meals was a takeout item.....

Sunday 11/15

AM Cardio
Elliptical; 45 mins; 435 cals; 4.02 miles

**Planned on lifting today, but got busy with errands, cooking & home projects so never got around to it....

Macros:
Cals: 1,561
Fat: 46.2g/26%
Carbs: 90.5g/21%
Fiber: 14.5g
Net carbs: 76g
Protein: 160.1g/42%

Friday & Saturday

Friday 11/13

AM Cardio
Elliptical; 45 mins; 455 cals; 4.19 miles

Saturday 11/14

Day off....

Thursday 11/12

PM Training - Legs & Abs
Warmup:
ATG Squats w/std bar: 40lbs added - 2x10; 50lbs added - 2x10; 60lbs added - 2x8; 70lbs added - 1x8 (whew! These were tough!)

Superset:
Seated calf raise: 95lbs - 1x20; 100lbs - 2x20
Lunges w/std bar: 30lbs added - 1x8 each side; 40lbs added 2x8 each side
Sumo DB squat, heels on plate: 65lb DB - 4x10
Heavy calf press on leg sled: 715lbs - 1x16; 735lbs - 2x16, 1x15
Leg press on leg sled: 395lbs - 2x8; 415lbs - 1x7, 2x8
Seated leg curls: 100lbs - 1x10; 110lbs - 3x8
Hip Abductor: 235lbs - 3x8
Leg Exts: 130lbs - 4x10
Hip Adductor: 220lbs - 3x8
Hanging leg raises: 3x15
Cable rope crunch: 70lbs - 3x10

**I finally got to use the leg sled in the order you see above as 1 guy was using it thru all of my beginning moves......He had 3 45lb plates on each side so I told him to leave them on....I think he asked me about 4 times if I was sure.....ummmmm, yes I'm sure!!

Ended up stealing my husband's trail mix from him last nite....so macros are my best guess.....it's gone, so won't be buying more of it.....

Macros:
Cals: 1,963
Fat: 56.2g/25%
Carbs: 182.8g/35%
Fiber: 21.4g
Net carbs: 161.4g
Protein: 152.5g/32%

Wednesday 11/11

PM Cardio
Spin bike; 40 mins total time - 10 min warmup, 15 sprints, 15 min cooldown

Macros:
Cals: 1,605
Fat: 49.8g/28%
Carbs: 110.1g/25%
Fiber: 17.9g
Net carbs: 92.2g
Protein: 139.9g/36%

**Ended up eating as my last meal PB with mini rice cakes instead of what I had planned.....

Tuesday 11/10

PM Training - Chest, Arms & Abs
Warmup:
Elliptical; 3 mins

Flat DB Press: 35lb DBs - 2x8; 40lb DBs - 2x8; 45lb DBs - 2x6
Incline DB Press: 35lb DBs - 1x8, 1x10; 40lb DBs - 2x8
Incline DB Flyes: 25lb DBs - 3x12
Cable curls: 8 - 2x8; 9 - 2x7; 10 - 1x6
Cable rope pressdowns: 5 - 2x8; 6 - 2x6
Superset:
Standing DB Hammer curls: 25lb DBs - 2x10
Dips to failure on flat bench: 2x20
Decline bench crunches: 3x20
Flat bench hip thrusts: 3x30

**Was happy I could finally up some of the weight as I feel my strength on the chest moves has lagged further behind other areas.....

Macros:
Cals: 1,574
Fat: 44.1g/26%
Carbs: 120.7g/29%
Fiber: 25.7g
Net carbs: 95g
Protein: 170g/45%

Monday 11/9

**Today was supposed to be a training day, but at the last minute at work, I changed my mind & decided I didn't feel like lifting today, so I just did some cardio instead....

PM Cardio
Elliptical; 45 mins; 450 cals; 4.09 miles

Macros:
Cals: 1,456
Fat: 44.5g/28%
Carbs: 102.9g/26%
Fiber: 24.8g
Net carbs: 78.1g
Protein: 163.6g/47%

**Pretty happy with my macros even tho the carbs are a bit high since I changed my plans for the day late in the day....

Sunday 11/8

AM Training + Cardio
Back & Shoulders
Warmup:
Elliptical; 3 mins
Straight-arm cable pulldowns: 3 - 1x10; 4 - 3x10

Wide-grip pulldowns: 8 - 2x8; 9 - 3x7
SLDL w/EZ bar: 112.5lbs - 2x8; 137.5lbs - 4x6
1-armed DB rows: 40lb DB - 3x10 each side
Seated O/H DB press: 25lb DBs - 2x8; 30lb DBs - 2x6, 1x7
Superset:
Front raises w/DB: 30lb DB - 3x10
Seated DB lateral raises: 12lb DBs - 3x10

PWO Cardio
Elliptical; 30 mins; 321 cals; 2.88 miles

**Spending the rest of the day doing projects around the house.....Spray-foamed around the kitchen window after removing the trim - I now know why the kitchen was so chilly! I could see outside around the window frame!

Had a planned dinner out Sunday nite.....goal for this week is to NOT go out to eat during the week at all.....maybe go out Saturday if at all as I have a new home project in the works for the weekend....

Saturday 11/7

AM Cardio
Spin bike; 40 mins total time; 15 sprints

**Spent the rest of the day doing small projects around the house....mostly involved me crawling around in the crawl space & lugging stuff in & out....

Macros:
Cals: 1,646
Fat: 44.9g/25%
Carbs: 107.1g/23%
Fiber: 19g
Net carbs: 88.1g
Protein: 168.5g/42%

Friday 11/6

PM Training - Legs & Abs
Warmup:
ATG squats w/std bar: 40lbs added - 2x10; 50lbs added - 2x10; 60lbs added - 2x8

Leg press on leg sled: 395lbs - 2x8; 415lbs - 1x6, 2x8
Heavy calf press on leg sled: 685lbs - 1x20; 715lbs - 1x16, 2x18
Sumo DB squat, heels on plate: 65lb DB - 4x10
Superset:
Seated calf: 90lbs - 1x20; 95lbs - 2x20
DB lunges: 25lb DBs - 1x15 each side; 35lb DBs - 2x8 each side
(when I glanced at my sheet I thought I was supposed to do 15-20 reps for the lunges at first!)
Seated leg curls: 100lbs - 1x10; 110lbs - 3x8
Leg exts: 130lbs - 4x10
Hip Adductor: 210lbs - 3x8
Hip Abductor: 230lbs - 3x10
Cable rope crunch: 60lbs - 2x12, 2x15
Hanging leg raises: 4x16

**Had a Staff Recognition breakfast meeting this morning, so there goes the macros for the day yet again....

Great workout tho! Felt strong....

Wednesday & Thursday

Wednesday 11/4

**Didn't feel well yesterday, so no exercise of any kind......ended up "comforting" myself by eating..... *sigh*

Still struggling meeting the macros every single day....taking it one day at a time....

Thursday 11/5

PM Weights & Cardio
Chest & Arms
Warmup:
Pushups: 1x15, 1x18

Flat DB Press: 35lb DBs - 2x8; 40lb DBs - 3x8
Incline DB Press: 35lb DBs - 4x8
Incline DB Flyes: 25lb DBs - 3x12
Cable curls: 8 - 2x8; 9 - 2x7
Cable Rope Pressdowns: 5 - 4x8
Superset:
DB Hammer curls: 25lb DBs - 2x10
Dips on flat bench: 2x20

**Strength still lagging on the chest moves....

PWO Cardio
Elliptical; 30 mins; 311 cals; 2.84 miles

Thursday Macros:
Cals: 1,556
Fat: 44.6g/26%
Carbs: 126.8g/28%
Fiber: 28.4g
Net carbs: 98.4g
Protein: 169.4g/45%

Tuesday 11/3

Cardio Only Day!!

PM Cardio & Abs
Elliptical; 45 mins; 463 cals; 4.24 miles

Abs:
Decline bench crunch: 1x20, 2x25
Fitball crunch w/40lb DB: 3x25

Macros:
Cals: 1,410
Fat: 44.7g/29%
Carbs: 88.4g/20%
Fiber: 27.9g
Net carbs: 60.5g
Protein: 166.7g/50%

Sunday 11/1 & Monday 11/2

Sunday 11/1

AM Cardio
Elliptical; 45 mins; 446 cals; 4.10 miles

Monday 11/2

PM Weights & Cardio
Back & Shoulders
Warmup: Elliptical; 3 mins

Wide-grip lat pulldowns: 6 - 1x8; 7 - 1x8; 8 - 2x8; 9 - 1x6, 1x7
SLDL w/EZ bar: 112.5lbs - 2x8; 142.5lbs - 4x7
1-armed DB row: 40lb DB - 3x10 each side
Superset:
Front raises w/25lb plate: 3x12
Seated side DB lateral raises: 12lb DBs - 3x10

PWO cardio
Elliptical; 30 mins; 306 cals; 2.80 miles

Monday Macros:
Cals: 1,532
Fat: 39.9g/24%
Carbs: 124.6g/31%
Fiber: 16.7g
Net carbs: 107.9g
Protein: 166.9g/45%

Playing catchup!!

OK I'm behind in posting my workouts......

Thursday 10/29

PM Training - Chest & Arms
Warmup:
Elliptical; 3 mins

Flat DB Press: 35lb DBs - 2x8; 40lb DBs - 1x6, 2x8
Incline DB Press: 35lb DBs - 4x10
Incline DB Flyes: 25lb DBs - 3x10
Cable curls: 7 - 1x8; 8 - 1x8; 9 - 1x6, 1x8
Cable rope pressdowns: 4 - 1x8; 5 - 3x8
Superset:
DB Standing Hammer curls: 25lb DBs - 2x10
Tricep dips off flat bench to failure: 1x20, 1x22
Crunches on fitball: 3x30

PWO Cardio
Elliptical; 45mins; 434 cals; 4.01 miles

**Hubby wanted to go out to eat afterwards, so we went to a local brewpub to watch the Phils vs. the Yankees.....

Friday 10/30

AM Cardio
Elliptical; 45 mins; 443 cals; 4.09 miles

Saturday 10/31

AM Cardio
Elliptical; 45 mins; 444 cals; 4.09 miles

**Having trouble sticking to my macros and have been eating extra, so I decided to do some extra cardio to "make up" for that & help curb any bloating....I've felt extraordinarily hungry this week......I'm really hoping I can get back on track this coming week.....

Wednesday 10/28

PM Training - Legs
Warmup:
Walked to the gym from work
ATG squats w/std bar: 20lbs added - 1x10; 30lbs added - 2x10; 40lbs added - 2x10; 50lbs added - 2x10
(Used the squat cage for these this time so the side bars of the squat rack woudn't be in the way, thus allowing me to get lower)

Superset:
Seated calf raise: 80lbs - 1x20; 90lbs - 1x20, 1x18
Bar lunges w/std bar: 40lbs added - 3x8 each side
(did I ever mention I hate lunges?!)
Leg press on leg sled: 395lbs - 5x8
Heavy calf press on leg sled: 575lbs - 1x20; 605lbs - 1x15, 2x16
Sumo DB squat, heels on plate: 65lb DB - 4x10
Leg Exts: 130lbs - 4x10
Hip Adductor: 210lbs - 3x8
Hip Abductor: 230lbs - 3x10
Seated leg curls: 90lbs - 1x10; 100lbs - 1x8, 2x10

**I have a feeling my legs will be quite sore tomorrow...Also felt very hungry today and ended up eating off my plan......

Tuesday 10/27

Cardio Only Day!!

HIIT PM Cardio
Spin bike; 30 mins; 15 sprints

Abs:
Leg raises w/fitball: 3x20
Decline bench crunch: 3x20

**And I resisted the cake & pie today....yay me! Weighed in at 139lbs this morning.....

Macros:
Cals: 1,467
Fat: 47.7g/30%
Carbs: 91.5g/23%
Fiber: 29.8g
Net carbs: 61.7g
Protein: 164.6g/47%

Monday 10/26

PM Training + Cardio
Back & Shoulders
Warmup:
Walked to the gym from work
ARC trainer - 2 mins

Wide-grip lat pulldowns: 85lbs - 2x8; 100lbs - 3x6
Machine back exts: 140lbs - 2x10; 150lbs - 2x10
SLDL w/std bar: 70lbs added - 2x8; 90lbs added - 4x6 (weight felt heavy, but I got it done w/good form!)
1-armed DB row: 40lb DB - 3x10 each side
Seated O/H DB Press: 22.5lb DBs - 2x8; 25lb DBs - 2x8; 30lb DBs - 1x6
Superset:
Front raises w/25lb Plate: 3x10
Seated DB side laterals: 12.5lb DBs - 3x10
Cable rope crunch: 50lbs - 1x20; 57.5lbs - 1x18; 65lbs - 2x15

PWO cardio
Walk on treadmill; 30 mins; 2-7-2% incline; 1.68 miles

**Good workout! Strength was good, so I expect to get my full strength back very soon. Guy at the gym told me I looked great too.....


Tomorrow there's a Birthday celebration at work where there will pie & cake.....

Mantras will be:
Just because it's there, doesn't mean I have to eat it
Just because it's FREE, doesn't mean I have to eat it

Wash, rinse, repeat....

Macros:
Cals: 1,523
Fat: 37.4g/22%
Carbs: 130.5g/33%
Fiber: 25.7g
Net carbs: 104.8g
Protein: 168.4g/45%

**A bit over on the macros (carbs), but I had prepped my food for the day last nite....tweaked today where I could.....

Sunday 10/25

Cardio Only today....

AM Cardio
Elliptical; 45 mins; 431 cals; 4.00 miles

**Spent the rest of the day cooking and prepping food for the week....

Macros:
Cals: 1,963
Fat: 62.5g/29%
Carbs: 191.8g/38%
Fiber: 21g
Net carbs: 170.8g
Protein: 156g/33%

Weds 10/21

Just did some cardio today....

PM Cardio
Elliptical; 45 mins; 436 cals; 4.32 miles

Macros:
Cals: 1,728
Fat: 55.7g/30%
Carbs: 131.9g/29%
Fiber: 27.3g
Net carbs: 104.6g
Protein: 169.3g/42%

**Did much better with my eating today....have a bit of swelling, but not a ton - think it's mostly in my calves....still have some upper ab definition even....progress!

Tuesday 10/20

PM Training & Cardio
Chest & Biceps
Warmup:
Elliptical; 3 mins

Pushups to failure: 1x16, 2x20
Seated cable vertical chest press: 5 - 2x8; 6 - 2x8; 7 - 3x8
Incline inward cable chest press: 4 - 1x8; 5 - 3x8
Curls w/EZ bar: 30lbs added - 1x6; 35lbs added - 4x6
Rope cable curls: 7 - 1x10; 8 - 1x9, 2x10

Elliptical; 25 mins; 252 cals; 2.49 miles

*Mostly used the cable machine tonite just cuz I felt like it....stayed a bit longer on the elliptical also so I could finish watching Man vs. Food - the stuff that guy eats is just crazy!!

Tho I over-ate myself today, so I shouldn't take him to task.....

Monday 10/19

Have the day off from work today, so I decided after all to lift this week & took advantage of the day off + post-show rebound (of which I have minimal! Yay me!!) and went to the gym for some legs......

Legs & Abs + Cardio
Warmup:
Walk on treadmill; 5 mins

Front squats w/std bar: 40lbs added - 2x10; 50lbs added - 3x8; 60lbs added - 2x6
(Used the squat rack & went down as low as the side bars let me)
Single-legged seated calf raises: 50lbs - 1x18*, 3x16*, 1x18*
*each leg
Sumo DB squats, heels on plate: 70lb DB - 4x10
(went as low as the DB would let me)
Leg exts: 130lbs - 3x10
Machine back exts: 130lbs - 1x12; 140lbs - 2x12
Cable rope crunches: 60lbs - 1x10, 3x12
Hanging Leg raises: 2x15, 1x16
DB step ups on bench: 15lb DBs - 2x12 each leg

Walk on incline treadmill, 2-7% incline; 32 mins; 1.77 miles

**Also took advantage of the day off & did the laundry & cleaned the house.....

Macros:
Cals: 1,827
Fat: 42.4g/21%
Carbs: 174.6g/35%
Fiber: 28.3g
Net carbs: 146.3g
Protein: 157.9g/36%

Friday 10/16

AM Training - Upper body
Warmup:
Elliptical; 3 mins

Fitball crunch: 4x25
Cable upright rows: 7 - 4x10
Cable flyes: 2 - 4x15
Standing side DB lateral raises: 10lb DBs - 4x12
Seated cable rows: 12 - 1x12, 1x10, 2x12
DB kickbacks: 20lb DB - 4x10 each arm
Hammer grip DB bicep curls: 15lb DBs - 4x12
DB front raises: 10lb DBs - 4x12
Cable tricep pressdowns: 4 - 4x12
Seated DB reverse lateral raises: 15lb DBs - 2x10, 2x12
Seated vertical cable chest press: 4 - 4x15
Wide grip cable lat pulldowns: 5 - 4x16

**Didn't pay attn. to time this morning, so did all this in a rush & ran out to the hairdressers....

Cardio
Elliptical; 20 mins; 176 cals; 1.76 miles

**Didn't have enough time to do this after my workout, so did it when I got home from the hairdressers....

Got my polygraph at 4pm (hate those things) and I passed in 1 try! Yay And I'm covered in 7 coats of Protan.....hubby says I'm looking very good....

Macros:
Cals: 1,300
Fat: 28.9g/20%
Carbs: 110.1g/29%
Fiber: 26.7g
Net carbs: 83,4g
Protein: 154.4g

Thursday 10/15

AM Training & Cardio
Upper body
Warmup:
Elliptical; 3 mins

Standing side DB lateral raises: 10lb DBs - 4x10
Cable tricep pressdowns: 4 - 3x10, 1x12
Seated cable rows: 12 - 4x12
Seated cable chest press: 4 - 4x15
Seated cable flyes: 2 - 4x15
Seated reverse DB laterals: 15lb DBs - 4x12
DB front raises: 10lb DBs - 2x10, 1x12, 1x14
Hammer grip DB bicep curls: 15lb DBs - 4x12
Cable upright rows: 7 - 4x10
DB kickbacks: 20lb DB - 4x12 each arm
Fitball crunch: 4x25

Elliptical; 20 mins; 180 cals; 1.79 miles

**Another 4am workout today, so needless to say I was pretty tired today.....And I'm back to being cold & hungry....and I'm anxious/excited about Saturday....already used 1 full bottle of Protan so far....LOL

Macros:
Cals: 1,323
Fat: 30.6g/21%
Carbs: 120.3g/32%
Fiber: 28.7g
Net carbs: 91.6g
Protein: 150.1g/47%

Weds 10/14

AM Training - Chest/Shoulders/Triceps
Warmup:
Elliptical; 3 mins

DB flat chest press: 30lb DBs - 2x12; 35lb DBs - 3x10
Incline DB flyes: 20lb DBs - 4x12
Incline DB press: 30lb DBs - 4x10
Seated DB O/H press: 20lb DBs - 2x10, 2x12
Seated machine tricep exts w/rope: 8 - 2x15, 1x14, 1x12
Standing DB lateral raises: 10lb DBs - 1x12, 2x15, 1x18
DB Front raises: 10lb DBs - 1x15, 1x16, 2x18
Cable tricep pressdowns: 3 - 1x20, 4 - 3x16

PM Cardio
Elliptical; 25 mins; 255 cals; 2.52 miles

Macros:
Cals: 1,439
Fat: 32.2g/20%
Carbs: 141g/36%
Fiber: 29.8g
Net carbs: 111.2g
Protein: 150g/44%

Tuesday 10/13

AM Training & Cardio
Warmup:
Elliptical; 3 mins

Back & Biceps
Seated reverse DB lat raises: 20lb DBs - 3x10
Wide-grip lat pulldowns: 6 - 2x12; 7 - 3x12
Seated cable mid-row: 6 - 2x15, 1x16
1-armed DB row: 30lb DB - 2x12*, 1x14*
*each side
EZ bar curls: 30lbs added - 4x10
Standing DB hammer curls: 15lb DBs - 2x15, 2x16

PWO cardio
Elliptical; 35 mins; 348 cals; 3.44 miles

**Yes, I got up at 4am to do all this!! I surprisingly didn't feel overly tired today either.....carbs are making me FULL.....MMMMM!

Macros:
Cals: 1,491
Fat: 35g/21%
Carbs: 160.1g/38%
Fiber: 36.5g
Net carbs: 123.6g
Protein: 145.3g/41%

Monday 10/12

AM Cardio
Elliptical; 45 mins (incl 5 min cooldown); 451 cals; 4.31 miles

PM Training - Legs
Warmup:
Walk to the gym from work
Treadmill; 5 mins

Squats w/std bar: 50lbs added - 2x12; 60lbs added - 1x10, 3x12
Seated calf raises: 70lbs - 1x15, 1x20; 75lbs - 2x20, 1x18
Leg press on leg sled: 395lbs - 4x10
Sumo DB squats, heels on plate: 60 - 4x12
Hip Adductor: 210lbs - 3x10
Hip Abductor: 230lbs - 3x12
Seated leg curls: 90lbs - 3x15
Leg exts: 130lbs - 1x12, 2x10

PWO:
Posing practice - 10 mins
Routine practice - 4x thru

**And that's the last leg workout before the show!! Felt tired today - power went out in the middle of the night which woke me up then when it came back on, it woke me up again....

The low water today was tough....I must've been drinking a helluva lot of water as I found only 1.25 gallons tough.....wicked dry mouth all day today....

Macros:
Cals: 1,591
Fat: 34.7g/20%
Carbs: 179.1g/42%
Fiber: 30.5g
Net carbs: 148.6g
Protein: 145.6g/38%

Sunday 10/11

AM Cardio
Spin bike; 45 mins - 5 min warmup, 20 sprints over 20 mins; 20 min cooldown

Macros:
Cals: 1,112
Fat: 29.6g/24%
Carbs: 59g/18%
Fiber: 19.3g
Net carbs: 39.7g
Protein: 154.9g/57%

Saturday 10/10

And so begins Peak Week! Oh yeah! Cardio Only day today.....

AM Cardio
Spin bike; 45 mins - 5 min warmup, 20 sprints over 20 mins; 20 min cooldown

Macros:
Cals: 1,117
Fat: 31.5g/25%
Carbs: 60.3g/19%
Fiber: 20.4g
Net carbs: 39.9g
Protein: 152g/56%

**Congrats on First Place Joe! Whoooo!!!!

Saturday 10/10 Weight & Measurements

Weight = 130.8lbs
Bust = 34"
Waist = 27"
Waist @ belly button = 29"
Hips = 33.5"

Friday 10/9

AM Cardio
Elliptical; 50 mins; 496 cals; 4.75 miles

PM Training - Delts, Triceps & Abs
Warmup:
Walk to the gym from work
ARC trainer - 3 mins

Seated O/H DB Press: 25lb DBs - 2x8; 30lb DBs - 1x8, 2x7
Seated Side DB laterals: 15lb DBs - 3x8, 1x10
Front raises w/25lb plate: 4x12
Seated machine tricep pressdown: 110lbs - 1x10; 120lbs - 3x8
Hanging leg raises: 4x15
Cable rope crunch: 70lbs - 1x10 (barely - too heavy); 60lbs - 3x12
Seated tricep extension machine: 110lbs - 4x10

PWO - posing & routine practice; 20 mins

**Felt pretty good today!! Was busy at work so the day went by fast, which is good cuz I'm in a hurry to get to the weekend.....lots to do this weekend!

Macros:
Cals: 1,152
Fat: 30g/23%
Carbs: 67.9g/21%
Fiber: 20.2g
Net carb: 47.7g
Protein: 158.5g/56%

**Do you want weight & measurements this weekend?

Thursday 10/8

Cardio Only Day!

AM Cardio
Spin bike; 40 mins; 20 sprints

Macros:
Cals: 1,030
Fat: 30.1g/26%
Carbs: 34.2g/13%
Fiber: 15.3g
Net carbs: 18.9g
Protein: 156.9g/62%

**Felt decent today despite the very low carbs....tired, but otherwise good!

Weds 10/7

AM Cardio
Elliptical; 45 mins; 451 cals; 4.31 miles

PM Weights - Legs
Warmup:
Walk to the gym
Treadmill; 5 mins

Front squats w/std bar: 50lbs added - 1x6, 1x8; 60lbs added - 3x6
SLDL w/std bar: 70lbs added - 1x8; 80lbs added - 3x8
Sumo DB squat, heels on plate: 65lb DB - 4x10
Single-legged seated calf: 45lbs - 1x20*, 1x16*; 50lbs - 1x16*, 2x15*
*each leg
Hip Adductor: 225lbs - 3x8
Hip Abductor: 250lbs - 3x8
Leg Exts: 140lbs - 3x10
DB step ups: 15lb DBs - 2x12 each side

PWO - Posing & routine practice.....

Macros:
Cals: 1,242
Fat: 31.1g/23%
Carbs: 93.9g/26%
Fiber: 26.2g
Net carbs: 67.7g
Protein: 155.8g/52%

Weds 10/7 Weight & Measurements

Weight = 132.6lbs
Bust = 33"
Waist = 27"
Waist at belly button = 29.5"
Hips = 33.5"

Tuesday 10/6

Cardio Only Day!

AM Cardio
Spin bike; 40 mins; 20 sprints

Abs:
Leg raises w/fitball - 3x20
Crunch on fitball w/40lb DB - 4x20

**Felt tired today.....meh! Made it thru the day too...Yay!

Macros:
Cals: 1,027
Fat: 30g/26%
Carbs: 34g/13%
Fiber: 14.6g
Net carbs: 19.4g
Protein: 156.1g/62%

Monday 10/5

AM Cardio
Elliptical; 45 mins
(hit the reset button before I could record the mileage/cals burned....GRRR)

Side crunch on fitball w/12lb DB - 3x20 each side

PM Weights - Back & Hamstrings
Warmup:
Elliptical; 3 mins

Wide-grip lat pulldown: 8 - 4x8
Seated leg curls: 11 - 2x10; 12 - 3x8
1-armed DB bench row: 40lb DB - 3x10 each side
DB Pullover on flat bench: 40lb DB - 3x12
Cable glute kickback: 6 - 2x10*; 7 - 3x8*
*each side

Macros:
Cals: 1,126
Fat: 29.1g/24%
Carbs: 63.3g/20%
Fiber: 18.5g
Net carbs: 44.8g
Protein: 153.6g/56%

Sunday 10/4

13 days & counting!!

AM Training & Cardio
Training - Chest & Biceps
Warmup:
Elliptical; 3 mins

Pushups to failure: 3x20
Incline DB Press: 35lb DBs - 1x8; 40lb DBs - 3x6
Flat DB Press: 40lb DBs - 4x8
Curls w/EZ bar: 40lbs added - 4x6
Cable rope curls: 9 - 1x8; 10 - 3x8

PWO Cardio
Elliptical; 45 mins; 470 cals; 4.47 miles

**Do you want weight & measurements again on Wednesday?

Macros:
Cals: 1,111
Fat: 30.2g/24%
Carbs: 62.8g/20%
Fiber: 15.5g
Net carbs: 47.3g
Protein: 153.8g/56%

Sat 10/3

Cardio Only Day!!

AM Cardio
Spin bike; 40 mins; 20 sprints

Abs:
Decline bench crunch - 3x20
Jackknives w/fitball - 3x20

**Also cleaned out & primed the hall closet today.....and began getting my show stuff together....

Macros:
Cals: 1,159
Fat: 38.9g/30%
Carbs: 50.5g/15%
Fiber: 14.8g
Net carbs: 35.7g
Protein: 157g/54%

Sat 10/3 Weight & Measurements

Weight: 133.8lbs
Bust: 33"
Waist: 27"
Waist @ belly button: 30"
Hips: 34"

Friday 10/2

AM Cardio
Elliptical; 45 mins; 444 cals; 4.25 miles

PM Training - Delts & Triceps
Warmup:
Walk to the gym from work
ARC trainer - 3 mins

Seated DB O/H Press: 25lb DBs - 2x8; 30lb DBs - 1x6, 2x8
Seated side DB lateral raises: 15lb DBs - 1x10, 2x8, 1x10
Front raises w/25lb plate: 4x12
Seated tricep pressdown machine: 110lbs - 1x10; 120lbs - 3x10
Nautilus tricep extension machine: 95lbs - 1x12; 110lbs - 1x10; 115lbs - 2x10

Posing/routine practice - 20 mins

**Felt REALLY cold today.....wore gloves in my office at work! LOL

Will do weight/measurements tomorrow morning.....do you also want pics?

Macros:
Cals: 1,223
Fat: 34.1g/24%
Carbs: 79.2g/25%
Fiber: 17.2g
Net carbs: 62g
Protein: 154.9g/51%

Thursday 10/1

Cardio Only Day!!

AM Cardio
Spin bike; 35 mins; 20 sprints

Abs:
10 minute ab video on Exercise TV

**Holee Molee I was freezing cold today......I could not get warm!! Otherwise just felt tired all day.....

Macros:
Cals: 1,187
Fat: 36.3g/27%
Carbs: 54.4g/18%
Fiber: 19.1g
Net carbs: 35.3g
Protein: 158.4g/55%

Wednesday 9/30

AM Cardio
Elliptical; 45 mins; 463 cals; 4.42 miles

PM Weights - Legs
Warmup:
Walk to the gym from work
Walk on treadmill; 5 mins

Front squats w/std bar: 40lbs added - 1x8; 50lbs added - 1x8; 70lbs added - 4x6
SLDL w/std bar: 90lbs added - 4x8
Sumo DB squat, heels on plate: 60lb DB - 1x10; 65lb DB - 3x10
Single-legged seated calf: 45lbs - 2x15*; 55lbs - 3x15*
*each leg
Leg exts: 140lbs - 3x10
Hip abductor: 250lbs - 3x10
Hip Adductor: 225lbs - 1x10, 2x8
DB step ups: 15lb DBs - 1x10 each side, 1x12 each side

Cable rope crunch: 70lbs - 3x10

Posing practice - 10 mins
Routine practice - 6 times thru

**Felt pretty good today!! Got a GOOD nights sleep and workout felt good.....I thought I looked pretty good at the gym too.....Booked the hotel today too!! So from here on out it's just completing my workouts, packing, posing & following the plan.....

Legs certainly aren't & won't be lean enough, but it is what it is at this point.....I'm looking forward to the "stage" experience again and seeing friends.....

Macros:
Cals: 1,379
Fat: 34.3g/23%
Carbs: 110.4g/30%
Fiber: 25.5g
Net carbs: 84.9g
Protein: 159.6g/47%

Wednesday 9/30 Weight & Measurements

Weight = 134.2lbs
Bust = 33.5"
Waist = 27.5"
Waist @ belly button = 30"
Hips = 33.5"

Didn't know if you wanted these or not, but here it is!

Tuesday 9/29

Cardio Only day! Can't believe September is over already!

AM Cardio
Spin bike; 35 mins; 20 sprints

Abs:
Crunch on fitball w/45lb DB - 3x20
Hip thrusts on flat bench: 3x30

**Only a bit tired today....hungry tho....

Speaking of food - is there anything I should be cutting out condiment-wise at this point? Like I have mustard on my fish, for example & hot Sricacha sauce on veggies....not a ton of it, but some.....

Macros:
Cals: 1,129
Fat: 32.6g/25%
Carbs: 49.9g/17%
Fiber: 19.5g
Net carbs: 30.4g
Protein: 156.8g/57%

Monday 9/28

AM Cardio
Elliptical; 48 mins; 491 cals; 4.68 miles

PM Weights - Back & Hamstrings
Warmup:
Elliptical; 4 mins

Wide-grip lat pulldowns: 8 - 4x8
Seated leg curls: 8 - 1x10; 10 - 1x10; 11 - 1x10; 12 - 2x8
1-armed DB row on flat bench: 40lb DB - 3x10 each side
DB Pullover on flat bench: 40lb DB - 2x10, 1x12
Cable glute kickback on flat bench: 5 - 2x12*; 6 - 3x10*
*each side
Bridge w/50lb DB: 3x25

**Got decent sleep last nite, so felt pretty good today - only a bit tired....feel bloated tho....

Macros:
Cals: 1,229
Fat: 30.1g/22%
Carbs: 81.5g/25%
Fiber: 19.2g
Net carbs: 62.3
Protein: 159.4g/53%

Sunday 9/27

AM Training & Cardio

Training - Chest & Biceps
Warmup:
Elliptical; 3 mins

Pushups to failure: 3x16
Incline DB Press: 35lb DBs - 2x8; 40lb DBs - 3x6
Flat DB Press: 40lb DBs - 4x8
Curls w/EZ bar: 40lbs added - 4x6
Cable rope curl: 9 - 1x8; 10 - 3x8

PWO cardio
Elliptical; 45 mins; 422 cals; 4.07 miles

**Wasn't feeling this workout at all today - wasn't into it & didn't want to do it as I just felt like crap this morning......Woke up at 1:00am & couldn't go back to sleep, tho I dozed back off slightly at 4:00am........Lack of sleep combined with extreme body & hand soreness from doing the floor yesterday really took it's toll on me physically....

Macros:
Cals: 1,213
Fat: 30.5g/23%
Carbs: 80.2g/24%
Fiber: 19.5g
Net carbs: 60.7g
Protein: 159.9g/54%

Saturday 9/26

Cardio Only Day!!

AM Cardio
Spin bike; 40 mins; 20 sprints

Abs:
Decline bench crunch: 3x20
Side crunches on fitball: 3x20 each side

**Rest of the day (6 hours) was spent installing laminate floor in my step-daughter's kitchen that I somehow got roped into doing......glad it's a small kitchen, tho it seemed huge when I was doing it.....

Then came home & decorated the outside of the house for Halloween.....

Macros:
Cals: 1,305
Fat: 37.7g/26%
Carbs: 59.1g/16%
Fat: 14.9g
Net carbs: 44.2g
Protein: 155.2g/48%

Saturday 9/26

Weight = 134.6lbs
Bust = 33.5"
Waist = 27.5"
Waist @ belly button = 30.5"
Hips = 34.5"

Will do the pics later today after my husband gets home from work....

Friday 9/25

AM Cardio
Elliptical; 45 mins; 430 cals; 4.15 miles

PM Weights - Delts & Triceps
Warmup:
DB rotator cuff work: 12lb DBs - 3x12

Seated O/H DB press: 25lb DBs - 2x8; 30lb DBs - 3x6
Cable upright rows: 9 - 1x8; 10 - 1x10; 11 - 3x8
Seated DB reverse lateral raises: 25lb DBs - 3x10
Skullcrushers w/EZ bar: 45lbs added - 4x10
(These have finally gotten pretty difficult)
DB Kickbacks: 25lb DB - 1x10*; 30lb DB - 3x10*
*each arm

**Felt pretty darned tired today.....I'm THRILLED it's Friday.....and my hormones are completely out of whack.....good times....

Macros:
Cals: 1,253
Fat: 33.1g/24%
Carbs: 82.1g/25%
Fiber: 19.9g
Net carbs: 62.2g
Protein: 154.2g/51%

Thursday 9/24

Cardio Only Day!

AM Cardio
Spin bike; 35 mins; 20 sprints

Abs:
Crunch on fitball w/45lb DB: 3x20
Hip thrusts on flat bench: 3x30
Jackknives w/fitball: 3x16

**Mailed my entry forms today!! So it's official! Didn't feel too badly today either, just a bit tired.....I was busy at work all day, so the day went by fast....

Macros:
Cals: 1,322
Fat: 36.8g/25%
Carbs: 60.9g/16%
Fiber: 20.1g
Net carbs: 40.8g
Protein: 155.1g/48%

Wednesday 9/23

AM Cardio
Elliptical; 45 mins; 459 cals; 4.38 miles

PM Weights - Legs
Warmup:
Walk to the gym from work
Walk on treadmill; 5 mins

Walking lunges on treadmill @ 15% incline @ 2.0mph: 2x50 (25 each leg)
Squats w/Std bar: 70lbs added - 1x10; 90lbs added - 4x10
(This is the first time with these that I struggled to get these done)
SLDL w/std bar: 90lbs added - 4x8
(no hamstring issues at all!)
Leg press on leg sled: 395lbs - 3x8
High rep seated calf raises: 55lbs - 5x25
Hip Abductor: 250lbs - 3x10
Leg exts: 140lbs - 3x8
Hip Adduction: 225lbs - 3x10

Posing practice ~ 10 mins
Routine practice until my Ipod died.....about 4 or 5x thru....

**Felt ok today....little tired....mostly bored at work tho....Did my posing practice at the gym in just my sports bra - looked decent! Saw a bit of quad definition in my right quad....

Macros:
Cals: 1,360
Fat: 28g/19%
Carbs: 118.6g/33%
Fiber: 24g
Net carbs: 94.6g
Protein: 159.9g/48%

Wednesday 9/23 Weight & Measurements

*Not sure if you wanted these today or not, but here it is!

Weight = 135lbs
Bust = 33.5"
Waist = 27.5"
Waist @ belly button = 30.5"
Hips = 34.5"

Also neglected to log how I've felt over the last couple of days....

Monday - felt good! Good energy and alertness today...
Tuesday - didn't sleep well Monday night, so tired today & dragging a bit....

Tuesday 9/22

Cardio Only Day!

AM Cardio
Spin bike; 35 mins; 20 sprints

Macros:
Cals: 1,310
Fat: 38.4g/26%
Carbs: 54.4g/15%
Fiber: 18.3g
Net carbs: 36.1g
Protein: 156.2g/48%

Monday 9/21

AM Cardio
Elliptical; 45 mins; 460 cals; 4.33 miles

PM Weights - Back & Hamstrings
Warmup:
Elliptical; 3 mins

Extra-wide grip lat pulldowns to failure: 8 - 1x12, 3x10
Stability ball roll: 1x22, 3x25
Bent-over rows w/EZ bar: 70lbs added - 1x7, 3x8
Reverse seated cable pulldowns w/rope: 8 - 4x10
Kneeling cable glute kickbacks: 4 - 1x10*, 5 - 2x12*; 6 - 3x20*
*each leg (Right hamstring felt fine doing these! Yay!)

**OCB membership renewal is completed & tanning supplies are ordered!!

Macros:
Cals: 1,333
Fat: 36.2g/24%
Carbs: 93.6g/27%
Fiber: 26.2g
Net carbs: 67.4g
Protein: 158.9g/49%

Sunday 9/20

AM Cardio & Training

Training - Chest & Biceps
Warmup:
Elliptical; 3 mins
Pushups: 2x15

Flat DB Presses: 40lb DBs - 2x8; 45lb DBs - 1x8, 2x7
Incline DB Presses: 40lb DBs - 4x8 (man, these felt heavy!)
Incline DB Flyes: 25lb DBs - 3x12
Spider curls on reverse incline bench: 25lb DBs - 4x6 each arm
Standing DB Hammer curls: 25lb DBs - 1x10, 3x8

*Workout took FOREVER, which is my fault cuz I kept getting distracted & doing other things in between sets.....but my utility room is cleaned up at least....

PWO Cardio
Elliptical; 47 mins; 489 cals; 4.59 miles

**Feeling some new motivation today after the posing class yesterday!!

Macros:
Cals: 1,423
Fat: 37.1g/24%
Carbs: 90.6g/23%
Fiber: 24.3g
Net carbs: 66.3
Protein: 152.1g/44%

Saturday 9/19

Cardio Only Day!!

AM Cardio
Spin bike; 35 mins; 18 sprints

Abs:
Side crunch on fitball w/10lb DB: 3x20 each side
Crunch on fitball: 3x25

**Posing class later today....

Sprints weren't very sprint-ish today as my legs are sore from last nite's leg workout....

To recap: 4x a week moderate cardio @ 45 mins, 3x a week HIIT cardio @ 35 mins, 20 sprints.....onto the final push to 10/17!!

Macros:
Cals: 1,301
Fat: 33.9g/23%
Carbs: 63.2g/18%
Fat: 16.6g
Net carbs: 46.6g
Protein: 156.3g/49%

Saturday 9/19 Weight & Measurements

Weight = 136.2lbs
Bust = 33"
Waist = 27.5"
Waist @ belly button = 30"
Hips = 34.5"

Friday 9/18

AM Cardio
Elliptical; 47 mins; 492 cals; 4.62 miles

PM Training - Legs
Warmup:
Walk to the gym from work
Walk on treadmill; 5 mins

Walking lunges on treadmill @ 2.0mph, 15% incline: 2x25 each leg
Squats w/std bar: 70lbs added - 2x10; 80lbs added - 2x10; 90lbs added - 2x10
Leg press on leg sled: 395lbs - 3x8
Seated calf, high reps: 55lbs - 1x26, 1x25, 2x26, 1x25
Hip Abductor: 250lbs - 3x10
Hip Adductor: 225lbs - 3x10
Leg exts: 140lbs - 3x8
Seated leg curls: 90lbs - 1x10; 100lbs - 1x10; 110lbs - 2x10
Machine back exts: 160lbs - 3x10
Cable rope crunch: 72.5lbs - 4x10

**Posing practice in between sets..........routine practice - 6x thru.....

One guy came up to me at the gym & told me "Wow! You dropped a lot of weight!" and another guy came up to me & asked me when my show was & said that even from last week, he's noticed a big difference in my physique.....Whoo! Also, big news today - I fit into a size 3/4 jeans!!

Felt better today - had more energy and felt more focused at work....Will do weights & measurements tomorrow morning....

Macros:
Cals: 1,389
Fat: 30.3g/20%
Carbs: 120.6g/34%
Fiber: 21.4g
Net carbs: 99.2g
Protein: 158.9g/47%

Thursday 9/17

Cardio Only Day!

AM Cardio
Spin bike; 35 mins; 18 sprints

Exercise TV ab video - 8 mins

**Could only do 8 mins of the video cuz it made my abs so sore! So that means it's working!

PM - More drywall work at my step-daughter's house.....sanding & touching up the spackle.....got to get the "Man Cave" done this weekend as I no longer have the energy to work on it....

Macros:
Cals: 1,280
Fat: 34.8g/24%
Carbs: 55.1g/15%
Fiber: 18.1g
Net carbs: 37g
Protein: 159.1g/52%

**Felt somewhat better today than yesterday, tho still tired today & dragging.....

Wednesday 9/16

AM Cardio
Elliptical; 45 mins; 455 cals; 4.29 miles

PM Weights - Back & Hamstrings
Warmup:
Elliptical; 3 mins

Extra-wide cable pulldowns to failure: 8 - 4x12
Bent-over rows w/EZ bar: 70lbs added - 1x7, 3x8
Reverse seated cable pulldowns w/rope: 8 - 1x10, 3x12
Bridge w/50lb DB: 4x25
Stability ball rolls: 3x25, 1x28
Seated cable leg curls: 8 - 1x10; 10 - 1x10; 12 - 2x8

**Was a bit nervous doing hamstrings today, but none of what I did aggravated it.....but I didn't try to be a hero either...

"CRAP" was the word of the day today.....as in how I felt.....I had ZERO energy today (even with extra supps & caffeine) and felt foggy in the head & just all over terrible......barely made it thru the workday - had trouble focusing......I am so glad this day is over with!

Macros will be a bit high as I ate a few stale mini rice cakes I found in my desk & 1 100-calorie pack of almonds cuz I was so hungry, I just couldn't take it. I expect to be hungry, but this was way above & beyond & Xtend wasn't even remotely helping.....not a good day today....

Macros:
Cals: 1,403
Fat: 41.9g/27%
Carbs: 97.1g/27%
Fiber: 20.7g
Net carbs: 76.4g
Protein: 157.9g/46%

Wednesday 9/16 Weight & Measurements

Weight: 137.8lbs
Bust: 35"
Waist: 28"
Waist @ belly button: 30.5"
Hips: 34.5"

Tuesday 9/15

Cardio Only Day!!

AM Cardio
Spin bike; 35 mins; 18 sprints


PM - sanded the drywall over at my step-daughter's house & touched up the spackle in the basement....

**Felt tired today & it was difficult to focus at work....

Macros:
Cals: 1,188
Fat: 34.3g/26%
Carbs: 61.3g/18%
Fiber: 20.4g
Net carbs: 40.9g
Protein: 159g/56%

Monday 9/14

AM Cardio + Abs
Elliptical; 45 mins; 449 cals; 4.13 miles

Decline bench crunch: 3x25
Fitball crunch w/40lb DB - 3x20

PM Weights - Delts & Triceps + Abs
Warmup:
Elliptical; 4 mins

Seated DB O/H Press: 25lb DBs - 2x8; 30lb DBs - 3x8
Cable Upright rows: 10 - 1x8, 1x10; 11 - 2x8
Seated DB Rear lateral raises: 25lb DBs - 3x10
Skullcrushers w/EZ bar: 45lbs added - 2x8, 1x9, 1x10
DB Kickbacks: 30lb DB - 4x10 each arm
Hip thrusts on flat bench: 4x30

**Decent workout!! Lifts felt good.....

Macros:
Cals: 1,296
Fat: 36.3g/25%
Carbs: 92.8g/27%
Fiber: 23.1g
Net carbs: 69.7g
Protein: 155.5g/49%

Sunday 9/13

AM Training & Cardio
Training - Chest/Biceps

Warmup:
Elliptical; 3 mins
Pushups - 2x12

Flat DB Press: 40lb DBs - 2x8; 45lb DBs - 2x6, 1x8
Incline DB Press: 40lb DBs - 4x8
Incline DB Flyes: 25lb DBs - 1x10, 2x12
Incline bench DB Spider curls: 25lb DB - 1x6*; 30lb DB - 1x5*, 2x6*
*each arm
Standing DB Hammer curls: 25lb DBs - 2x8, 2x8

**Little slow to start on the Flat DB presses and the 40lb DBs felt extra-heavy, but I eventually got into it & was able to push the 45s....

PWO Cardio
Elliptical; 45 mins; 481 cals; 4.38 miles

**More home projects for the rest of the day......whooo!

Macros:
Cals: 1,429
Fat: 38.5g/24%
Carbs: 87.2g/22%
Fiber: 16.3g
Net carbs: 70.9g
Protein: 159.8g/45%

Saturday 9/12

AM Cardio
Spin bike; 35 mins; 18 sprints

**Lots of home projects on tap for the rest of the day.....once I can get moving - been tired the last few days, so slow to get started today.....

Ended up being pretty busy today! Got a lot done!

Macros:
Cals: 1,306
Fat: 32.8g/22%
Carbs: 66.1g/19%
Fiber: 18.2g
Net carbs: 47.9g
Protein: 157.2g/49%

Saturday 9/12 Weight & Measurements

Weight: 139.8lbs
Bust: 34"
Waist: 28"
Waist @ belly button: 31"
Hips: 34.5"

Friday 9/11/09

AM Cardio
Elliptical; 45 mins; 444 cals; 4.15 miles

PM Weights - Legs & Abs
Walked to the gym (in the rain! I'm hardcore! LOL)
Walk on treadmill; 5 mins

Walking lunges on treadmill @ 15% incline @ 2.0mph: 2x50 (25 each leg)
Squats w/std bar: 50lbs added - 2x10; 60lbs added - 1x10; 70lbs added - 1x10; 80lbs added - 2x8
Leg press on leg sled: 395lbs - 3x8
High rep seated calf raises: 55lbs - 2x26, 3x28
Cable rope crunch: 65lbs - 1x12; 72.5lbs - 3x10
Hip Adductor: 225lbs - 3x8
Hip Abductor: 250lbs - 3x10
Precor V-crunch ab: 20lbs added - 1x15; 30lbs added - 3x15

**Posing practice in between sets....routine practice 4x thru....felt my upper body looked decently defined tonite!

Was forced to go light today due to the hamstring....felt fine all day, but at the gym I bent over to move a barbell someone had left behind and tweaked it again - hurt the whole workout....I'm not happy! Hmpf!

Ended up spackling over at my step-daughter's for 1 hour again tonite.....

Leg exts at home: 7 - 1x8; 9 - 1x8; 10 - 2x8
(Had to do these at home cuz the leg ext machine at the gym was broken....)

Macros:
Cals: 1,376
Fat: 35.1g/23%
Carbs: 115.6g/31%
Fiber: 21.8g
Net carbs: 93.8g
Protein: 156.3g/46%

Thursday 9/10

Cardio Only Day!

AM Cardio
Elliptical; 45 mins; 451 cals; 4.20 miles

**Hamstring didn't bother me too much using the elliptical - bothers me more while I'm walking.....took ice packs to work with me....

Spackled again for 1 hour after work....

Macros:
Cals: 1,179
Fat: 37.7g/28%
Carbs: 61g/18%
Fiber: 16.7g
Net carbs: 44.3g
Protein: 156.5g/53%

Weds 9/9/09

AM Cardio
Elliptical; 45 mins; 469 cals; 4.34 miles

PM Weights - Back & Hamstrings
Warmup:
Elliptical; 4 mins

Extra-wide grip cable pulldowns to failure: 8 - 1x16; 9 - 3x10
Bent-over rows w/EZ bar: 70lbs added - 1x7, 2x8, 1x7
Reverse seated cable pulldowns w/rope: 8 - 4x10
Bridge w/50lb DB: 1x20, 1x25, 1x26, 1x30
Cable glute kickbacks:
Right leg: 5 - 2x10; 6 - 1x10, 1x6*
Left leg: 5 - 2x10; 6 - 2x10; 7 - 1x10

**Only got a short 2nd set on the Cable glute kickbacks w/the right leg as I pulled my hamstring.....it's been tweaky off & on for a while, but this time it more than tweaked....Owwwwww! *&%#@&*^@!
Will ice it when I get in bed & lay down....

Macros:
Cals: 1,268
Fat: 31.5g/22%
Carbs: 89.3g/27%
Fiber: 20.4g
Net carbs: 68.9g
Protein: 156.9g/51%

Wednesday 9/9/09 Weight & Measurements

Weight: 138.6lbs
Bust: 35"
Waist: 27.5"
Waist @ belly button: 30.5"
Hips: 34.5"

Tuesday 9/8

Cardio Only Day!

AM Cardio
Spin bike; 32 mins; 18 sprints

Abs:
Jackknives w/fitball: 1x25, 1x26, 1x25
Fitball crunch w/45lb DB: 2x20, 1x22
Side crunch on fitball: 3x20 each side

**Also spackled for 1 hour at my step-daughter's house after work....

Macros:
Cals: 1,198
Fat: 36.6g/27%
Carbs: 62.5g/19%
Fiber: 20g
Net carbs: 42.5g
Protein: 154.4g/53%

Monday 9/7

AM Training - Chest & Biceps
Warmup:
Elliptical; 3 mins
Pushups: 2x16

Flat DB Press: 40lb DBs - 2x8; 45lb DBs - 3x6
Incline DB Press: 40lb DBs - 4x8
(these felt harder than usual)
Incline DB Flyes: 25lb DBs - 3x10
Spider DB curls using incline bench: 25lb DB - 2x6 each side; 30lb DB - 2x5 each side
Standing DB Hammer curls: 25lb DBs - 4x8

**Did not do PWO cardio today in order to get to work on the middle room quicker....will have Cardio Only days on Tues., Thurs. & Saturday....

Ended up having a bit of a delay on the work as I had to go buy a better chop saw, once home from Lowe's (again!), the work went quickly....got all the casing up & began the baseboard, but the blade on my coping saw broke, so that ended the work at home for the day.....went over to my step-daughter's instead & spackled drywall....Hoping to get this room done by Saturday, finally....


Macros:
Cals: 1,433
Fat: 37.6g/24%
Carbs: 90.6g/23%
Fiber: 17.7g
Net carbs: 72.9g
Protein: 154.6g/44%

AM Training - Delts & Triceps + Cardio
Warmup:
Elliptical; 3 mins

Seated O/H DB Press: 25lb DBs - 3x8 (wanted to warmup a bit more); 30lb DBs - 1x6, 1x8, 1x7
Cable Upright rows: 9 - 1x10; 10 - 1x10; 11 - 3x8
Rear delt, reverse position on incline bench: 20lb DBs - 1x12; 25lb DBs - 2x10
Skullcrushers w/EZ bar: 45lbs added - 4x10
DB Kickbacks: 30lb DB - 4x10 each side

Elliptical; 45 mins; 478 cals; 4.42 miles

**Whew!! Was I busy today!!

What I did:
Went to Lowe's (yes, again!)
Straightened up the shed
Put landscape fabric down around the A/C unit then covered it with mulch
Used about 1/2 gallon of Goof Off to remove the quart of paint spilled on the hardwood floor in the middle BR (we pulled up the ugly pink carpet....old, dried paint...the Goof Off ate thru my rubber gloves!

Macros:
Cals: 1,431
Fat: 34g/22%
Carbs: 90.1g/24%
Fiber: 13.5g
Net carbs: 76.6g
Protein: 158.3g/45%

Saturday 9/5

Cardio Only Day!!

AM Cardio
Spinning DVD - 1 hour

**Was busy with projects around the house & never got around to abs.....

Macros:
Cals: 1,279
Fat: 33.3g/23%
Carbs: 63g/18%
Fiber: 13.5g
Net carbs: 49.5g
Protein: 151.3g/48%

Friday 9/4

**It's a holiday for us at work, so I had the day off today!! No cardio today either....

Training - Legs
Warmup:
Treadmill; 2 mins
ATG squats w/std. bar: 40lbs added - 2x10; 50lbs added - 2x10; 60lbs added - 2x10

Lunges w/std bar: 30lbs added - 2x10 each side
Squats w/std bar: 90lbs added - 3x8
SLDL w/std bar: 90lbs added - 3x8, 1x10
Sissy squat w/DB: 25lb DB - 1x16; 30lb DB - 1x18; 32.5lb DB - 1x18
Calf presses on leg sled: 715lbs - 1x15, 1x18, 3x16
Leg press on leg sled: 395lbs - 2x8; 415lbs - 4x8
Hip Abductor: 250lbs - 3x8
Hip Adductor: 220lbs - 1x10, 2x8
Cable rope crunch: 70lbs - 4x10

PWO Posing/routine practice....

**First time back st the gym for me since shutdown....they rearranged the equipment in the fitness center & put down a new floor - nice!!

Good energy during my workout today!! Had the fitness center pretty much to myself and I picked up an admirer - this guy walked up to me & asked if I was a Pro BB'er....told him not yet, but maybe some day! Looked like I had some decent definition going on today the way the lighting in the gym was - so I did my posing w/o my shirt (just the sports bra!)....hope the loose skin on my abs tightens up.....

Macros:
Cals: 1,374
Fat: 28.4g/19%
Carbs: 119.7g/34%
Fiber: 14.2g
Net carbs: 105.5g
Protein: 158.7g/47%

You have no idea how much I was looking forward to today's high carb day.....LOL

Friday 9/4 Weight & Measurements update

Weight: 137.6lbs
Bust: 34"
Waist: 28"
Waist @ belly button: 31"
Hips: 35"

**No change in measurements, slight drop in weight from last week.....

Thursday 9/3

Cardio Only Day!

AM Cardio
Elliptical; 45 mins; 483 cals; 4.39 miles

**Watched "Eagle Eye" during cardio & finished watching it this evening - pretty good movie! Gov't conspiracy-type stuff, but pretty action-packed.....

Macros:
Cals: 1,315
Fat: 34.4g/24%
Carbs: 61.4g/17%
Fiber: 16.2g
Net carbs: 45.2g
Protein: 158.2g/49%

Wednesday 9/2

AM Cardio
Elliptical; 45 mins; 479 cals; 4.35 miles

PM Weights - Chest & Biceps
Warmup:
Elliptical; 4 mins
Pushups: 2x16

Incline Cable chest press: 5 - 2x8; 6 - 1x8, 2x7
Incline DB Press: 40lb DBs - 4x8
Flat DB Flyes: 25lb DBs - 3x12
Incline DB Curls: 25lb DBs - 4x6
Cable curls: 9 - 1x10; 10 - 3x8

**Good energy for this workout! Love those Core Zaps!

Macros:
Cals: 1,279
Fat: 28.1g/20%
Carbs: 91.9g/28%
Fiber: 22.4g
Net carbs: 69.5g
Protein: 159.7g/52%

**Fat a bit low today because I forgot my oil for the dressing for my salad today, so I just deleted it from Fitday.....

Tuesday Sept. 1st

**Wow! September already!! Today is a Cardio Only Day....

AM Cardio
Spin bike; 35 mins - 18 sprints

Abs:
Jackknives w/fitball: 3x20
Crunch on fitball w/40lb DB: 1x22, 1x20, 1x22
Hip thrusts on flat bench: 1x25, 1x30, 1x40

Macros:
Cals: 1,212
Fat: 37.4g/29
Carbs: 61.2g/19%
Fiber: 19.7g
Net carbs: 41.5g
Protein: 152.6g/52%

Monday Aug. 31st

Monday 8/31

Off work today!!

AM Training - Back & Hamstrings + Cardio
Warmup:
Elliptical; 4 mins

Underhand lat pulldown: 9 - 2x8; 10 - 3x8
Seated cable mid-row: 9 - 1x8; 10 - 3x8
Stability ball rolls to failure: 1x25, 2x26, 1x30
Seated cable rows: 15 - 1x12; 16 - 2x10
Cable glute kickback kneeling on bench: 5 - 2x10*; 6 - 2x10*; 7 - 2x8*
*each side

PWO Cardio
Elliptical; 40 mins; 422 cals; 3.84 miles

**Also finally finished the spackling & sanding in the middle BR yesterday (we use it as an office).....many delays on working on these 2 rooms that we started July 4th weekend due to needing to get my step-daughter's house ready.....hubby primed the room today.....plan is to get it finished this coming weekend - I'll be doing the painting & the molding....

Macros:
Cals: 1,344
Fat: 38.1g/26%
Carbs: 92g/26%
Fiber: 14.9g
Net carbs: 77.1g
Protein: 154.8g/48%

**Macros may not be 100% accurate as we went out to lunch today - I got a salmon salad which was a piece of salmon over mixed greens....yummy!

Sunday 8/30

**Last week on this particular workout (B).....3 weeks on the next (C) & then it'll be Peak Week!

Little bit of a slow start this morning as I was up late & slow to wake up this morning....

AM Training & Cardio
Delts & Triceps
Warmup:
Elliptical; 2 mins
DB Rotator cuff work: 12lb DBs - 3x12

DB Standing Side laterals: 15lb DBs - 1x8; 17.5lb DBs - 3x6
Seated DB reverse lateral raises: 20lb DBs - 1x10; 25lb DBs - 3x10
Cable inward shoulder presses: 4 - 1x10; 5 - 2x10; 6 - 1x8
Dips to failure on flat bench: 1x24, 1x22, 2x24
Seated o/h cable tricep exts w/rope: 11 - 1x12; 12 - 2x10, 1x9 (just couldn't get 1 more on these)
Shrugs w/EZ bar: 115lbs added - 4x12

PWO Cardio
Elliptical; 45 mins; 477 cals burned; 4.34 miles

Macros:
Cals: 1,404
Fat: 30.1g/19%
Carbs: 96.5g/26%
Fiber: 14.1g
Net carbs: 82.4g
Protein: 154.2g/45%

Saturday 8/29

**Not a true workout day, but followed the "workout day" macros....

Macros:
Cals: 1,323
Fat: 34.4g/23%
Carbs: 100.7g/29%
Fiber: 15.4g
Net carbs: 85.3g
Protein: 154.7g/48%

**A bit over on the carbs, but not too much....not bad for being out of my element...

Friday 8/28

PM Weights - Chest & Biceps
Warmup:
Elliptical; 3 mins
Pushups: 2x16

Incline cable inward chest press: 5 - 4x8
Incline DB press: 40lb DBs - 4x8
Flat DB Flyes: 25lb DBs - 1x10, 2x12
Incline DB curls: 25lb DBs - 4x6
Cable curls: 9 - 1x8, 1x10; 10 - 2x8

PWO Cardio
Elliptical; 40 mins; 422 cals; 3.85 miles

**Decent workout......slept in until about 8:30 this morning....day off was definitely needed!

Although it was a sad day today as we lost a very important member of our family - the microwave has passed on.....so I guess we'll spend Sunday shopping for a new over-the-range 'wave.......funny how I have to think of how to cook things w/o a microwave (like oatmeal!)....LOL

Macros:
Cals: 1,408
Fat: 30.7g/20%
Carbs: 94.7g/26%
Fiber: 19.3g
Net carbs: 75.4g
Protein: 152.7g/45%

Friday 8/28 Weight & Measurements update

Weight: 138.4lbs
Bust: 34"
Waist: 28"
Waist @ belly button: 31"
Hips: 34"

Thursday 8/27

Cardio Only Day!!

AM Cardio
Spin bike; 30 mins; 18 sprints

Abs:
Hip thrusts on flat bench: 4x25
Side crunch on fitball: 3x20 each side
Decline bench crunch: 3x20

**LOVE cardio only days! Done my exercise for the day by 6am.....sweet!

No tracking number for the suit yet, so not sure when it's definitely coming....

Felt halfway decent today......but feel I look softer....

Macros:
Cals: 1,296
Fat: 31.5g/22%
Carbs: 61.6g/18%
Fiber: 17.9g
Net carbs: 43.7g
Protein: 156.8g/50%

Wednesday 8/26

AM Cardio
Elliptical; 45 mins; 468 cals; 4.27 miles

PM Weights - Legs
Warmup:
Ball Squats - 3x16

Sissy squats w/DB: 25lb DB - 1x16, 2x20
DB Lunges: 25lb DBs - 2x12 each side
Donkey calf raises w/toes on DB: 1x25, 2x30
DB Sumo squats, heels on plate: 50lb DB - 3x12
(my DBs at home only go up to 50lbs, so really concentrated on going low & squeezing my butt)
Cable glute kickback, kneeling on bench: 5 - 2x10*; 6 - 4x10*
*each side
Calf raises on step: 1x30, 2x36
Leg exts: 8 - 1x10; 9 - 3x10


**Different type of leg workout due to it being done at home, but I liked it! Got to watch TV....LOL Although I felt lethargic today, I think I pulled off a decent workout....

Otherwise, I just had a yucky day overall - ravenously hungry today and lethargic.....and sooooo darned tired!!! Felt hungry again within 30 mins of eating......it's very distracting & makes it tough to focus at work.... *sigh*

On a more exciting note, my suit is to be shipped today! Yippee!!

Macros:
Cals: 1,361
Fat: 28.6g/19%
Carbs: 124.1g/34%
Fiber: 19.6g
Net carbs: 104.5g
Protein: 154.2g/47%

Tuesday 8/25

Cardio Only Day!!

AM Cardio
Spin bike; 30 mins; 18 sprints

Abs:
Crunch on fitball w/45lb DB: 4x20
Leg raises w/fitball: 4x20
Russian twist w/6lb medicine ball: 4x30 each side

**Felt a bit depleted today & tired.....but not overly hungry....

Macros:
Cals: 1,238
Fat: 38.3g/28%
Carbs: 61.6g/19%
Fiber: 17.3g
Net carbs: 44.3g
Protein: 156.9g/53%

Monday 8/24

AM Cardio
Elliptical; 45 mins; 455 cals; 4.18 miles

PM Weights - Back & Hamstrings
Warmup:
Elliptical; 3 mins

Underhand lat pulldowns: 8 - 1x8; 9 - 1x8; 10 - 3x8
Seated mid row: 8 - 1x10; 10 - 3x8
SLDL w/EZ bar: 115lbs added - 4x8
Seated cable rows to abdomen: 14 - 1x12; 15 - 1x10; 16 - 2x10
Stability ball rolls to failure: 1x22, 1x24, 1x26, 1x22, 1x24
Bridge w/DB: 40lb DB - 1x20; 50lb DB - 2x20

**Need to be creative this week with workouts since my gym is closed all week.....think I did pretty good today.....

Wasn't expecting a solid workout today since I didn't take any pre-workout supps & stopped by my step-daughter's house & got roped into helping with a project - so got started late, but I got it done!

The VP of our HR dept. complimented how I looked today also, so I showed her my abs & she said "I want that!!" LOL

Macros:
Cals: 1,259
Fat: 34g/24%
Carbs: 87.5g/26%
Fiber: 18.6g
Net carbs: 68.9g
Protein: 154.5g/50%

Macros Update

Saturday 8/22

Macros:
Cals: 1,283
Fat: 32.9g/23%
Carbs: 53.3g/15%
Fiber: 15g
Net carbs: 38.3g
Protein: 156.8g/51%

Sunday 8/23

Macros:
Cals: 1,315
Fat: 36.4g/25%
Carbs: 92.7g/27%
Fiber: 17.7g
Net carbs: 75g
Protein: 153.4g/48%

Sunday 8/23

AM Weights - Delts & Triceps
Warmup:
Elliptical; 3 mins
DB Rotator cuff work: 12lb DBs - 3x10

Standing DB Side laterals: 15lb DBs - 2x8; 17.5lb DBs - 3x6
Seated DB reverse lateral raises: 20lb DBs - 1x10; 25lb DBs - 3x10
Cable inward shoulder press: 4 - 1x10; 5 - 3x10
Dips to failure on flat bench: 1x20, 1x22, 2x26
Seated cable O/H tricep exts w/rope: 11 - 1x10; 12 - 2x10, 1x9 (just couldn't get that last one!)
Shrugs w/EZ bar: 115lbs added - 4x12

PWO Cardio:
Elliptical; 45 mins; 448 cals; 4.12 miles

**Think I'm going to change to a different routine song - "Bad Things" by Jace Everett (it's slower), so same routine to different music.......and my legs are still hella sore from Friday's workout!! Whew!

Saturday 8/22 Weight & Measurements Update

Weight: 140.8lbs
Bust: 34.5"
Waist: 28"
Waist at belly button: 31.5"
Hips: 35"

Friday 8/21

AM Cardio
Elliptical; 40 mins; 415 cals; 3.79 miles

PM Weights - Legs
Warmup:
ATG squats w/std bar: 40lbs added - 1x10; 50lbs added - 2x10; 60lbs added - 2x8


Squats w/std bar: 90lbs added - 3x8
Lunges w/std bar: 25lbs added - 1x11*, 1x10*
*each side
Leg press on leg sled: 395lbs - 2x8; 415lbs - 4x8
Calf presses on leg sled: 715lbs - 2x16, 3x15
Sissy squats w/DB: 20lb DB - 1x20; 25lb DB - 2x16
Hip abductor: 250lbs - 3x10
Hip adductor: 220lbs - 2x10, 1x8
Cable rope crunch: 65lbs - 1x12; 72.5lbs - 2x10
Leg extensions: 140lbs - 3x10

PWO - Posing practice (had to cut it short as I had to go over my step-daughter's to sand drywall - took a little over an hour, so I got an impromtu arm workout!)

**Overall a decent workout.....the intensity was definitely there, but the weights in the beginning just felt heavy & it felt more difficult to move them....had to really make the workout count tho as my gym will be shut down from the 23rd to the 29th, so I'll have to do my legs at home as I won't have access to gym equipment.....

And I'm all "dressed up" for tomorrow's posing class - got 1 coat of Dream Tan spray on me.......LOL

Macros:
Cals: 1,395
Fat: 33.9g/22%
Carbs: 119g/32%
Fiber: 19.8g
Net carbs: 99.2g
Protein: 152.7g/46%

Thursday 8/20

Cardio Only Day!!

AM Cardio
Spin bike; 30 mins; 18 sprints

Abs:
Side crunches on fitball: 3x20 each side
Decline bench crunch: 3x20
Crunch on fitball holding 6lb medicine ball overhead: 3x20

**Watched Road House whilst doing my cardio......Gotta love 80's hair!! LOL
Called out from work today & slept in until 8am, tho I didn't sleep well last nite....got some stuff done around the house which was nice - will free up my weekend....and when I'm in the car, I can feel my tailbone sitting in the seat....LOL

Macros:
Cals: 1.298
Fat: 35.1g/25%
Carbs: 57g/25%
Fiber: 17.9g
Net carbs: 39.1g
Protein: 154.3g/49%

Wednesday 8/19

AM Cardio
Elliptical; 40 mins; 425 cals; 3.87 miles

PM Weights - Chest/Biceps
Pushups - 2x16

Cable inward chest press:4 - 1x8, 5 - 1x8; 6 - 3x6
Incline DB press: 40lb DBs - 4x8
Flat DB Flyes: 25lb DBs - 1x10, 2x12
Incline DB Curls: 25lb DBs - 4x6
Cable curls: 8 - 1x10; 9 - 2x8, 1x10

**Felt crappy today - just all-over in-general crappiness....

Macros:
Cals: 1,333
Fat: 36.9g/25%
Carbs: 92.9g/26%
Fiber: 20.9g
Net carbs: 72.9g
Protein: 157.8g/49%

Tuesday 8/18

Cardio Only day!

AM Cardio & Abs
Spin bike; 30 mins; 18 sprints

Abs:
Crunch on fitball w/40lb DB: 2x20, 1x22
Russian twist w/6lb medicine ball: 1x30*, 2x40*
*each side
Leg raises w/fitball: 3x30

**Will be doing spackling over at my step-daugher's house after work....ended up taking 1 hour....

Macros:
Cals: 1,163
Fat: 33.9g
Carbs: 61.9g/19%
Fiber: 18.2g
Net carbs: 43.7g
Protein: 153.9g/55%

Monday 8/17

AM Cardio
Elliptical; 40 mins; 408 cals; 3.74 miles

PM Weights - Back & Hamstrings
Warmup:
Walk to the gym from work
ARC trainer - 5 mins

Seated leg curls to failure: 90lbs - 1x16, 4x15
Underhand lat pulldowns: 100lbs - 4x8
Machine back exts: 160lbs - 3x10
Seated cable rows: 100lbs - 3x10
T-bar rows: 70lbs - 3x8
(just noticed typing this up I was supposed to do 4 sets! Doh!)
Shrugs straddling HS Iso-Lat chest press: 70lbs each side - 1x15; 90lbs each side - 1x12; 95lbs each side - 2x12
HS High row: 70lbs each side - 1x8; 75lbs each side - 2x8
DB SLDLs: 65lb DBs - 4x8

PWO posing practice: 2x thru mandatories & quarter turns

**Right hamstring feels less tweaky but I traded that for my left forearm.....yay!

Macros:
Cals: 1,354
Fat: 36.5g/25%
Carbs: 92.6g/26%
Fiber: 19.5g
Net carbs: 73.1g
Protein: 159.1g/49%

Sunday 8/16 Macros

Cals: 1,412
Fat: 37g/24%
Carbs: 89.2g/22%
Fiber: 21.2g
Net carbs: 68g
Protein: 151.1g/44%

Sunday 8/16

142lbs this morning!

AM Cardio & Training

Delts & Triceps
Warmup:
Elliptical - 3 mins
Rotator cuff work w/DBs: 12lb DBs - 3x12

Standing DB Side laterals: 15lb DBs - 2x8; 17.5lb DBs - 2x6
Seated DB Reverse Lateral Raises: 20lb DBs - 1x10; 25lb DBs - 1x8, 2x10
Cable inward shoulder press: 4 - 1x10; 5 - 1x10, 2x8
Dips to failure using flat bench: 1x22, 3x24
Seated O/H cable tricep exts: 11 - 1x12; 12 - 3x10

Elliptical; 40 mins; 425 cals; 3.87 miles

Saturday 8/15 Macros

Macros:
Cals: 1,309
Fat: 36.3g/25%
Carbs: 58.2g/16%
Fiber: 13g
Net carbs: 45.2g
Protein: 157g/49%

Saturday 8/15

AM Cardio
Spin DVD - 1 hour
(Kept it a bit light as my legs are soooooore from yesterday! Still got a workout tho)

**And this ends week 3 of Workout A.....onto workout B tomorrow and I think I'm going to completely change the order of doing things to switch it up....

Weight & measurements update:
Weight: 144.2lbs
Bust: 35.5"
Waist: 28"
Waist at belly button: 31.5"
Hips: 35"

Friday 8/14

PM Weights - Legs & Abs
Warmup:
Walked to the gym from work
ATG Squats w/std bar: 30lbs added - 1x10; 40lbs added - 2x10; 50lbs added - 2x10

Front squats w/std bar: 50lbs added - 2x8; 60lbs added - 2x8; 70lbs added - 4x6
Sumo DB squat, heels on plate: 60lb DB - 1x10; 65lb DB - 3x10
Single-legged seated calf: 45lbs - 1x16*; 50lbs - 1x15*, 3x16*
*each side
Leg Exts: 140lbs - 3x10
Seated leg curls: 100lbs - 3x10
Hip Abductor: 250lbs - 3x10
Hip Adductor: 220lbs - 1x10; 225lbs - 2x10
Precor V-crunch Ab machine: 10lbs added - 1x15; 20lbs added - 2x15
Cable rope crunch: 67.5lbs - 2x12; 72.5lbs - 2x10
DB Step Ups on high step: 15lb DBs - 2x12 each side

PWO - Posing practice - 2x each mandatories/quarter turns

**Wasn't expecting a great workout tonite and started off sluggishly, but I picked it up and it turned out pretty good - probably because I ate my PWO carbs BEFORE my workout LOL.......Workout took an extra long time for some reason....but had enough energy when I got home to vacuum & Swiffer the whole house....LOL

Went with the seated leg curls due to the right hamstring's continued tweakishness and they didn't seem to bother it which is good....

Macros:
Cals: 1,607
Fat: 40.1g/23%
Carbs: 146.9g/36%
Fiber: 19.1g
Net carbs: 127.8g
Protein: 161.2g/42%

**Terribly hungry again today and ended up overeating a bit.....think I figured out why I've been so incredibly tired & "munchy" this week when I looked at the calendar today.....so hoping it'll pass soon cuz it's really messing with my goals.....I've got to adapt & overcome!

Thursday 8/13

AM Cardio
Elliptical; 40 mins; 406 cals; 3.67 miles

PM Weights - Delts & Triceps
Warmup:
Elliptical - 5 mins
Seated Reverse DB lateral raises: 20lb DBs - 3x10

Seated O/H DB Press: 25lb DBs - 1x8; 30lb DBs - 3x8
Seated DB side laterals: 15lb DBs - 1x10; 17.5lb DBs - 3x8
Front raises w/DB: 30lb DB - 1x12; 35lb DB - 3x10
Cable Tricep Pressdowns: 7 - 1x10; 8 - 1x10; 9 - 1x8; 8 - 1x8
Seated O/H DB Tricep Exts: 40lb DB - 1x12; 45lb DB - 2x10, 1x12

**Dang - tired today!! Struggling with how hungry I feel all of the time.....so I may begin taking my fatburner daily as it has an appetite suppressant in it.....I also have a large supply of Dietex in-house, which is also an option.....definitely doing the fatburner tho....

Hoping I get some good-quality sleep tonite.... *fingers crossed*

As for your show, I am definitely coming to help!!! Not sure about the hotel, but I'll definitely be there....just let me know how early.....

Macros:
Cals: 1,314
Fat: 35.2g/24%
Carbs: 92.3g/27%
Fiber: 22g
Net carbs: 70.3g
Protein: 156.9g/49%

Wednesday 8/12

Cardio Only day!!

AM Cardio
Spin bike; 30 mins - 18 sprints

Abs:
Fitball crunch w/DB: 40lb DB - 3x20
Hip thrusts on flat bench: 3x30
Leg scissors: 2x40

**Tired today - sleep has been spotty lately.....hungry enough to eat your hand...

Macros:
Cals: 1,318
Fat: 35.4g/24%
Carbs: 63.9g/18%
Fiber: 23g
Net carbs: 40.9g
Protein: 155.3g/48%

**Might be over on the fat as I think I overate the fats today....

Tuesday 8/11

AM Cardio
Elliptical; 40 mins; 422 cals; 3.79 miles

PM Weights - Chest & Biceps
Warmup: Elliptical - 3 mins

Pushups to failure: 1x18, 2x20
Incline DB Press: 40lb DBs - 4x8
Flat DB Press: 40lb DBs - 1x10; 45lb DBs - 3x8
Bicep curls w/EZ bar: 45lbs added - 4x6
Cable rope curls: 9 - 1x10; 10 - 1x10 11 - 2x8

Posing practice - 2x thru mandatories & quarter turns
(better with no mirror after all)

**Wanted to go to the gym tonite to do something different (and do posing practice) & use different equipment, but we have some plumbing issues (a leak) and I had to come home & wait for the plumber to show up, which he didn't till 6:30!

And I was God-awful hungry today.....

Macros:
Cals: 1,289
Fat: 32g/23%
Carbs: 91.6g/27%
Fiber: 21.2g (happy with this!)
Net carbs: 70.4g
Protein: 152g/50%

Monday 8/10

AM Cardio
Elliptical; 40 mins; 441 cals; 3.89 miles

PM Weights - Back & Hamstrings
Warmup: Elliptical; 4 mins

Wide-grip lat pulldowns: 8 - 1x8; 9 - 2x8; 10 - 2x8
Stability ball roll: 1x25, 1x26, 1x28, 1x30
1-armed DB bench row: 45lb DB - 1x10*; 50lb DB - 2x8*
*each side
DB Pullover: 40lb DB - 1x12; 45lb DB - 1x12; 50lb DB - 1x10
Cable Glute kickback on bench: 5 - 1x10*; 6 - 4x10*
*each side
Bridge w/DB: 45lb DB - 2x25, 1x30

**Good workout!! Felt pretty good (ie. strong), so I upped the weight on the DB row.....whoo! 50s! Right hamstring still tweaky which is annoying....and it hurts...have a date with some Icy Hot tonite.....

May schedule Chest/Biceps tomorrow & go to the gym to use some different equipment & practice posing....

Macros:
Cals: 1,277
Fat: 33.2g/24%
Carbs: 88.1g/26%
Fiber: 20.6g
Net carbs: 67.5g
Protein: 155.5g/50%

Sunday 8/9

Cardio Only Day!!


AM Cardio
Elliptical; 40 mins; 431 cals; 3.82 miles

**Had to wait to post this till today as I lost power last nite cuz of the storms....since my power was out I couldn't check my food before I had my last meal, so the cooked ground turkey I ate threw my fat macros off for the day.....

Macros:
Cals: 1,413
Fat: 51g/32%
Carbs: 50.6g/13%
Fiber: 12.7g
Net carbs: 37.9g
Protein: 156g/45%

Saturday 8/8

Cardio Only day!!

AM Cardio
Spinning DVD - 1 hour

Side crunches on fitball: 3x20 each side

**Whew! This was tough today as my legs are hella sore from last nite....

Instructor asked: "Are you proud of you today?? Be proud! Impress yourself! If not now, when?" Good quotes!

Also installed the baseboard in the guest room I've been working on today & caulked it.....some paint & it'll be done!! Yay!

And I HATE when people blame how I feel about their behavior on my diet..... /rant

Macros:
Cals: 1,367
Fat: 39.4g/26%
Carbs: 60.3g/16%
Fiber: 13g
Net carbs: 47.3g
Protein: 157.5g/48%

Saturday 8/8 Weight & Measurements Update

Weight: 143.8lbs
Hips: 35.5"
Waist @ belly button: 32"
Waist: 29"
Bust: 35"

Friday 8/7

PM Weights - Legs
Warmup:
Walked to the gym from work
ATG Squats w/std bar: 30lbs added - 1x10; 40lbs added - 2x10; 50lbs added - 2x10

Front squats w/std bar: 50lbs added - 2x8; 60lbs added - 2x8; 70lbs added - 2x6
SLDL w/std bar: 90lbs added - 4x8
1-legged seated calf: 45lbs - 1x16*, 1x18*; 50lbs - 3x16*
*each side
Sumo DB Squat, heels on plate: 55lb DB - 1x10; 60lb DB - 2x10; 65lb DB - 1x10
Cable rope crunch: 67.5lbs - 4x12
Hip Abductor: 250lbs - 3x10
Hip Adductor: 220lbs - 1x10; 225lbs - 1x10, 1x8
Leg exts: 140lbs - 3x10
DB Step ups on high step: 15lb DBs - 2x10 each side

Posing practice PWO - mandatories & quarter turns 2x thru
(also practiced a bit in between sets)

**Right hamstring is still tweaky doing the SLDLs.....got hamstring tendonitis in that leg last time I competed, so it doesn't surprise me......seeing some definition when I practice my posing, but I wish I was leaner, especially in my legs....

Macros:
Cals: 1,390
Fat: 29.5g/19%
Carbs: 121.9g/34%
Fiber: 15.3g
Net carbs: 106.6g
Protein: 152.2g/46%

Thursday 8/6

AM Cardio
Elliptical; 40 mins; 416 cals; 3.70 miles

**Watched "Easy Money" this morning.....goofy but funny movie....

PM Weights - Delts & Triceps
Warmup:
Rotator cuff work w/DBs: 12lb DBs - 3x10

Seated O/H DB Press: 25lb DBs - 1x8; 30lb DBs - 3x8
Seated side DB laterals: 15lb DBs - 2x10; 17.5lb DBs - 2x8
Front raises holding a DB: 30lb DB - 2x10, 1x12; 35lb Db - 1x10
Tricep cable pressdown: 7 - 1x10; 8 - 1x10, 1x8, 1x10
Seated O/H DB tricep ext holding DB: 40lb DB - 2x12; 45lb DB - 2x12


**Wasn't prepared leaving work to have a decent workout....felt "bleary" and tired...meh!....took 3 Core Zap, ran 2 errands & by the time I got home I was Zappified!! Good workout - got into it.....I was happy to be able to increase on even a couple of lifts....

Get to try Wicked Whey tonite also....heard it's mighty tasty....

Macros:
Cals: 1,286
Fat: 31.4g/22%
Carbs: 93.3g/28%
Fiber: 18.3g
Net carbs: 75g
Protein: 157.1g/50%

Weds 8/5 Macros

Forgot to type them out (again!) B4 I hit "post"....

Macros:
Cals: 1,319
Fat: 39.9g/27%
Carbs: 59.5g/16%
Fiber: 16.9g
Net carbs: 42.6g
Protein: 153.1g/47%

Wednesday 8/5

Cardio Only Day!!

AM Cardio + Abs
Spin bike; 30 mins; 18 sprints

Abs (which are still sore from Monday):
V-ups w/25lb plate on flat bench: 3x15
Leg scissors: 3x30
Russian twists w/6lb med. ball: 2x30, 1x32

**Sore, tired & hungry today.....and for some bizarre reason I've become obsessed with Pop Tarts.....no clue why!! And for some reason I've felt bloated the last few days.....

Soreness: Upper body, abs, legs

Tuesday 8/4 macros

Forgot to post these...duh!

Macros:
Cals: 1,342
Fat: 35.1g/24%
Carbs: 93.6g/27%
Fiber: 17.5g
Net carbs: 76.1g
Protein: 159.7g/49%

Tuesday 8/4

AM Cardio
Elliptical; 40 mins; 424 cals; 3.76 miles

PM Weights - Chest & Biceps
Pushups to failure: 2x16, 2x18
Incline DB Press: 40lb DBs - 4x8
Flat DB press: 40lb DBs - 4x10
Bicep curls w/EZ bar: 45lbs added - 4x6
Cable rope curls: 9 - 1x10; 10 - 3x8

Posing practice - 2x thru qtr. turns & mandatories

**Felt VERY hungry today....wonder if the added cardio reset my metabolism.....my husband even said I looked terrible....LOL

Monday 8/3

AM Cardio
Elliptical; 40 mins; 441 cals; 3.89 miles

PM Weights - Back & Hamstrings
Warmup:
Elliptical; 3 mins
Reverse seated DB lateral raises: 20lb DBs - 2x10

Wide-grip lat pulldown: 9 - 1x6, 3x8
Cable glute kickback on bench: 4 - 1x10 each side; 5 - 3x10 each side
1-armed DB row: 45lb DB - 3x8 each side
DB Pullover: 40lb DB - 1x10, 2x12
Stability ball roll: 2x20, 1x22, 2x25
Bridge w/DB: 40lb DB - 2x20, 1x25

Abs:
Leg raises w/fitball: 3x20
Crunch on fitball w/40lb DB: 3x20

**Felt bloated & tired today....not much sleep last nite....

And they are KILLING me at work!! Today there were brownies AND cheesecake!!

Macros:
Cals: 1,314
Fat: 37.2g/25%
Carbs: 89.7g/25%
Fiber: 18.4g
Net carbs: 71.3g
Protein: 157.7g/49%