Saturday 5/30 Macros

Cals: 1,200
Fat: 35.3g/27%
Carbs: 66.8g/19%
Fiber: 16.7g
Net carbs: 50.1g
Protein: 156g/54%

**Too high on carbs - that 1 piece of Ezekiel bread at Meal 1 put me over....

Saturday 5/30

Cardio Only Day!
Spinning DVD - 1 hour

**Decided instead of just doing plain old sprints on the spin bike, that I'd do the DVD for fun....whooped my butt! It's a good mix of hills, flats, climbs & sprints......


Weight & measurements update:
Weight: 154.4lbs
Waist: 29.5
Waist @ belly button: 34
Hips: 37

**Today is 3 weeks since you last changed my macros....

Friday 5/29

AM Cardio
Elliptical; 30 mins; 309 cals; 2.60 miles

PM Weights - Back & Hamstrings
Walked to the gym from work
ARC trainer - 3 mins

Wide grip lat pulldowns: 100lbs - 2x10; 115lbs - 3x6
Machine back exts: 130lbs - 1x12; 140lbs - 1x12; 150lbs - 2x10
SLDLs w/std bar: 90lbs added - 1x8; 110lbs added - 2x6, 1x8
Shrugs w/std bar: 110lbs added - 1x10, 1x8 (lost my grip), 1x10
(figured since I was holding the bar, why not shrug it?)
HS High Row: 70lbs each side - 3x12
HS Iso-Lateral Row: 60lbs each side - 1x10; 65lbs each side - 1x10; 70lbs each side - 1x8
(since I was at the gym, I decided to use the equipment to do some different things)
Seated leg curls: 110lbs - 5x8

Macros:
Cals: 1,402
Fat: 33.2g/21%
Carbs: 123.4g/33%
Fiber: 17.3g
Net carbs: 106.1g
Protein: 157.2g/46%

**And I only had 2 Splenda in my coffee today! Measurements & maybe pics tomorrow....

Thursday 5/28

Thursday 5/28

AM Cardio
Elliptical; 30 mins; 317 cals; 2.66 miles

Abs:
Fitball crunch w/30lb DB - 3x20
Leg raises on flat bench: 3x20
Jackknives w/fitball: 1x15, 1x20

PM Weights - Delts & Triceps
Warmup on elliptical; 5 mins

Seated DB O/H press: 25lb DBs - 1x8; 30lb DBs - 2x6; 35lb DBs - 1x6
Seated DB side laterals: 10lb DBs - 1x10; 12lb DBs - 1x8, 1x10; 15lb DBs - 1x8
Front raises: W/25lb plate - 1x12; W/30lb DB - 3x10
Cable Tricep Pressdown: 7 - 1x10; 8 - 1x8, 2x10
Seated O/H DB Tricep Extension: 40lb DB - 1x12; 45lb DB - 1x10, 2x12
(held the DB w/both hands)

**Felt hungrier than a hostage today! Tired too.....

Also, regarding the artificial sweeteners - I use 3 Splenda in my coffee & sometimes have 2 cups or I'll have 1 cup + a Diet Pepsi. I also have a few SF hard candies throughout the day and/or SF gum as I have dry mouth most of the time even tho I'm drinking 1.5 gallons of water + per day.....too much SF stuff?

Macros:
Cals: 1,475
Fat: 36.3g/23%
Carbs: 121.8g/32%
Fiber: 20.5g
Net carbs: 101.3g
Protein: 155.2g/46%

Wednesday 5/27

AM Cardio
Spin bike; ~ 28 mins; 16 sprints
(running late this morning)

**Felt tired all day today...

Macros:
Cals: 1,240
Fat: 38.3g/28%
Carbs: 61.2g/18%
Fiber: 19.6g
Net carbs: 41.6
Protein: 158.4g/54%

Tuesday 5/26

AM Cardio
Elliptical; 30 mins; 307 cals; 2.59 miles


PM Weights - Legs
Warmup:
Walked to the gym from work
ATG squats w/std bar: 20lbs added - 1x10; 30lbs added - 1x10; 40lbs added - 2x10; 50lbs added - 1x10

Front squats w/std bar: 60lbs added - 2x6; 70lbs added - 4x6
Sumo DB Squat, heels on plate: 55lb DB - 4x10
1-legged seated calf: 45lbs - 2x15, 1x20 each side; 50lbs - 1x18, 1x16 each side
Hip Adductor: 220lbs - 3x10
Hip Abductor: 250lbs - 3x10
Leg Exts: 150lbs - 3x10
Step ups w/DBs on high step: 12lb DBs - 2x12 each side

Macros:
Cals: 1,491
Fat: 31.8g/19%
Carbs: 146.9g/38%
Fiber: 18.8g
Net carbs: 128.1g
Protein: 154.3g/43%

Monday 5/25

**Gym was closed today due to the holiday, so I did chest today instead of Legs, which I switched to tomorrow.....I also decided to forgo the usual cardio for more yard work.....I will move said cardio to Saturday....

Training - Chest & Biceps
Pushups to failure - 2x20, 1x22
Incline DB Press: 40lb DBs - 4x8
Flat DB Press: 40lb DBs - 4x10
Curls w/EZ bar: 40lbs added - 4x6
Cable rope curls: 9 - 1x8; 10 - 3x8
Hip thrusts on bench: 4x25

Macros:
Cals: 1,415
Fat: 36.9g/24%
Carbs: 117.2g/30%
Fiber: 18.6g
Net carbs: 98.6g
Protein: 155.7g/46%

Playing catchup

Saturday 5/23
Weights - Chest & Arms C

Warmup: Pushups – 2x16

Flat DB Press: 40lb DBs – 3x6; 45lb DBs – 3x6

Incline DB Press: 40lb DBs – 4x8

Flat DB Flye: 25lb DBs – 3x12

Incline DB curls; hammer grip: 25lb DBs – 4x6

Superset:

DB Concentration curls: 20lb DB – 2x10 each side

DB Kickback: 30lb DB - 2x10 each side

Macros:

Cals: 1,356

Fat: 36.6g/24%

Carbs: 107.8g/30%

Fiber: 16.6g

Net carbs: 91.2g

Protein: 150g/45%

Sunday 5/24

**Ended up not feeling very well today…..it was either too hot or I did too much outside or both…..felt out of it today….was doing some stuff outside & got light-headed….drank Xtend all day too….

Macros;

Cals: 1,214

Fat: 40g/30%

Carbs: 55.5g/16%

Fiber: 14.7g

Net Carbs:

Protein: 158.5g/55%

**These macros aren’t correct as I was so hungry I ate a bunch of almonds but didn’t measure them……

Sat 5/23 Weight/Measurements Update

Weight = 156lbs

Waist = 30"
Waist @ belly button = 34"
Hips = 36.5"
Bust = 37"

Friday 5/22

AM Cardio
Elliptical; 30 mins; 308 cals; 2.60 miles

**Watched "Super Troopers" during cardio today.....LOVE that movie!!

PM Weights - Legs C
Walked to the gym from work
Walk on treadmill - 3 mins

Squats w/std bar, ATG: 20lbs added - 1x10; 30lbs added - 1x10; 40lbs added - 2x10
Front squats w/std bar: 60lbs added - 2x6; 70lbs added - 3x6
SLDLs w/std bar: 90lbs added - 2x10; 100lbs added - 1x8; 105lbs added - 1x8
Seated calf; toes out: 135lbs - 2x15; 145lbs - 2x15
Cable rack tricep pressdowns: 130lbs - 1x12; 140lbs - 2x10; 150lbs - 1x8
(Decided to do these since I was at the gym and I wanted to see if I could match or beat the weight I used to use......blew it out of the water!!)
Sumo DB Squats; heels on a plate: 52.5lb DB - 3x12
(Couldn't find the 55lb DB anywhere, so focused on going low)
Hip Adductor: 220lbs - 3x10
Hip Abductor: 260lbs - 3x8
Leg Exts: 140lbs - 1x10; 145lbs - 2x10
Seated tricep press machine: 140lbs - 1x10; 150lbs - 1x10, 1x8
LF Cable Rack rope crunch: 67.5lbs - 1x12; 72.5lbs - 2x10

**Good workout! Felt strong and looked sharp in my pink Team Franco shirt.....always like the lighting at the gym, makes me look like I have some definition going on....

Worked on posing in between sets and a bit of routine work - got a rough beginning going....

Macros:
Carbs: 1,609
Fat: 34.4g/19%
Carbs: 165.2g/39%
Fiber: 19.8g
Net carbs: 145.4
Protein: 169g/42%

Thursday 5/21

AM Cardio
Spin bike; 30 mins - 15 sprints

PM Abs
10 minute Ab video (something different)

**Felt good today!! I typically feel good on low carb day.......I've also gotten into watching posing routines on Youtube......

Macros:
Cals: 1,259
Fat: 40.9g/30%
Carbs: 58.5g/17%
Fiber: 15.1g
Net carbs: 43.4g
Protein: 157.9g/53%

Wednesday 5/20

AM Cardio
Elliptical; 30 mins; 305 cals; 2.58 miles

PM Weights - Back & Shoulders C
Extra-wide lat pulldowns: 8 - 2x14, 2x15
Seated reverse DB lateral raises: 25lb DBs - 3x6
Seated cable row: 16 - 2x10; 17 - 1x10; 18 - 1x9
1-armed DB row: 40lb DB - 1x10*, 2x12*
*each side
Standing O/H DB press: 25lb DBs - 2x8; 30lb DBs - 1x6, 1x8
"Side up" seated side laterals: 10lb DBs - 2x10, 1x12

**Felt extra tired today.....also finding myself hungry about 1 hour after I eat and cranky before I get to eat......also had a Dr. appt today & they weighed me fully clothed with sneakers on @ 160lbs at 2:45pm & she told me to subtract 5lbs for the clothes, shoes, etc......so that would be 155 if their scale is correct!

Macros:
Cals: 1,495
Fat: 34.7g/21%
Carbs: 124.7g/32%
Fiber: 19g
Net carbs: 105.7g
Protein: 165.5g/47%

**Finding it sometimes difficult to have my fats high enough without making my protein too high.....

Tuesday 5/19

AM Cardio
Elliptical; 30 mins; 290 cals; 2.46 miles

Abs:
Fitball crunch w/25lb plate: 3x20

PM Weights
Warmup: Pushups - 2x14

Flat bench DB press: 40lb DBs - 1x6, 1x8; 45lb DBs - 4x6
Incline DB Press: 40lb DBs - 4x8
Flat DB Flye: 25lb DBs - 3x12
Hammer grip incline bench DB curl: 25lb DBs - 4x6
Flat bench skullcrushers w/EZ bar: 40lbs added - 4x10
Superset:
DB concentration curls: 20lb DB - 2x10 each side
DB Kickback: 25lb DB - 1x10; 30lb DB - 1x10 (both sets each side)

Abs:
Hip thrusts on flat bench: 4x25

**Legs are sore today.....moreso quads.....

Macros:
Cals: 1,437
Fat: 32.8g/21%
Carbs: 123.5g/33%
Fiber: 18g
Net carbs: 105.5g
Protein: 157.8g/47%

Monday 5/18

AM Cardio
Spin bike; 30 mins; 15 sprints

PM Weights - Legs C
Warmup:
Walked to the gym from work
Walk on treadmill; 4 mins
Squats w/std bar, ATG: Bar only - 1x10; 20lbs added - 2x10

Front squats w/std bar: 50lbs added - 1x6; 60lbs added - 1x6; 70lbs added - 3x6
SLDLs w/std bar: 90lbs added - 1x8, 3x10
Seated calf: 135lbs - 2x15; 140lbs - 2x15
Sumo DB squat, heels on plate: 55lb DB - 3x10
Hip Adductor: 220lbs - 2x10, 1x8
Hip Abductor: 250lbs - 3x8
Leg extensions: 140lbs - 3x10

**Felt tired & hungry today.....

Macros:
Cals: 1,436
Fat: 25.1g/16%
Carbs: 149g/38%
Fiber: 18.6g
Net carbs: 130.4g
Protein: 159.3g/47%

Sunday 5/17

Rest day!!

Weight & Measurements:
Weight = 157.8lbs
Bust = 37"
Waist = 31"
Waist @ belly button = 35"
Hips = 37"

**No changes from last week, except for the scale weight....that is down 1.2lbs....

Macros:
Cals: 1,228
Fat: 44g/32%
Carbs: 56.7g/16%
Fiber: 14.5g
Net Carbs: 42.2g
Protein: 157.3g/52%

Saturday 5/16

Weights - Back & Shoulders C

Extra-wide grip lat pulldowns to failure: 8 - 4x14
Seated cable row: 15 - 2x10; 17 - 1x9, 1x10
1-armed DB Row: 40lb DB - 4x10 each side
Standing o/h DB press: 25lb DBs - 1x6, 1x8; 30lb DBs - 2x6
Seated "side up" side laterals: 10lb DBs - 3x10
Seated reverse DB rear laterals: 25lb DBs - 2x6, 1x8

Abs:
Decline bench crunch: 3x20
Jackknives on fitball w/plank hold: 3x16

**Posing class later on.....One other thing I noticed with having carbs in my diet is that I don't really have a lot of cravings.....there are things I'd like to be able to eat of course, but no overwhelming cravings at all....nice! Love my shirt too!

Macros:
Cals: 1,441
Fat: 37.6g/24%
Carbs: 123g/31%
Fiber: 18.6g
Net carbs: 104.4g
Protein: 156.6g/46%

Friday 5/15

AM Cardio
Elliptical; 30 mins; 315 cals; 2.61 miles

PM Weights - Chest & Arms C
Warmup: Pushups - 2x16

Flat DB Press: 40lb DBs - 3x6; 45lb DBs - 3x6
Incline DB Press: 40lb DBs - 4x8
Flat DB Flye: 25lb DBs - 3x12
Incline DB Curls: 25lb DBs - 4x6
Skullcrushers w/EZ bar: 40lbs added - 4x10
Superset:
DB Concentration curl: 20lb DB - 2x10 each side
DB Kickback: 25lb DB - 2x10 each side

**Note: Next week is Week 7 of the current program (already!).....on Week 8 (begin May 25), do you want me to go back to the A workouts or do something new?

Macros:
Cals: 1,472
Fat: 38.2g/24%
Carbs: 119.2g/30%
Fiber: 22.1g
Net Carbs: 97.1g
Protein: 164.9g/47%

**Dang! I keep forgetting about the new protein level.....

Thursday 5/14

AM Cardio
Spin bike; ~ 25 mins (short on time); 15 sprints

Abs:
Hip thrusts on bench: 3x30
Ball crunch w/25lb plate: 3x20

**Crappy day at work, so I mowed the front lawn when I got home.....

Macros:
Cals: 1,313
Fat: 40.5g/29%
Carbs: 63.1g/16%
Fiber: 18.5g
Net carbs: 44.6
Protein: 165g/54%

**Oops! Protein too high.....I swear I was looking at the 165g & thinking it was 155g.....

Wednesday 5/13

AM Cardio
Elliptical; 30 mins; 306 cals burned; 2.56 miles

PM Weights - Legs C
Warmup:
Walk to gym from work
Walk on treadmill - 6 mins

Front squat w/std bar: 60lbs added - 2x6; 70lbs added - 1x6; 75lbs added - 2x6
SLDL's w/std bar: 90lbs added - 4x10
Seated calf: 135lbs - 2x15, 1x16, 1x18
Sumo DB Squat, heels on plate: 50lb DB - 3x12
Hip Abductor: 250lbs - 2x10; 260lbs - 1x10
Hip Adductor: 220lbs - 2x10, 1x8
Leg exts: 140lbs - 2x10; 150lbs - 1x10

**LOL There was a guy at the gym wearing spandex shorts under camo shorts + a pink shirt, weight belt, UA tricep band & gloves and doing everything in extreme super-slow motion.....strange.....

Macros:
Cals 1,493
Fat: 30.8g/19%
Carbs: 149.5g/37%
Fiber: 24.5g
Net Carbs: 125g
Protein: 158g/44%

Tuesday 5/12

AM Cardio
Elliptical; 32 mins total; 342 cals; 2.85 miles

PM Weights - Back & Shoulders C

Extra-wide lat pulldowns to failure: 8 - 1x14, 1x12, 1x15, 1x16
Seated cable row: 14 - 2x10; 16 - 1x10; 17 - 1x10
1-armed DB row: 40lb DB - 3x10 each side
Standing O/H DB press: 25lb DBs - 2x8; 30lb DBs - 2x6
Seated side laterals to overhead: 10lb DBs - 3x10
Seated reverse bent-over DB lateral raises: 25lb DBs - 1x5, 2x6

Macros:
Cals: 1,402
Fat: 36.9g/24%
Carbs: 117.9g/30%
Fiber: 22.2g
Net Carbs: 95.7g
Protein: 152.8g/46%

Monday 5/11 Cardio, Weights & Macros

AM Cardio
Spin bike; 30 mins; 15 sprints

PM Weights - Chest & Arms C
Warmup: Pushups - 1x10, 1x12

Flat DB Press: 40lb DBs - 3x6 (really focused on the TUT); 45lb DBs - 3x6
Incline DB Press: 40lb DBs - 4x8
Flat DB Flye: 25lb DBs - 2x12; 30lb DBs - 1x10
Hammer grip incline DB curls: 25lb DBs - 1x5, 1x6, 1x6, 1x5
Skullcrushers w/EZ bar: 40lbs added - 4x10
Superset:
DB Concentration curl: 15lb DB - 1x12*; 20lb DB - 1x10*
DB Kickback: 20lb DB - 1x12*; 25lb DB - 1x10*
*each side/arm

Upper body is sore already!! Felt hungry today for sure (and in a fog all day)!! Guess the new macros kicked in quickly.....was able to tweak my last meal ever so slightly to get close to the new macros.....

Macros:
Cals: 1,410
Fat: 35.5g/22%
Carbs: 121.9g/31%
Fiber: 22.6g
Net Carbs: 99.3g
Protein: 159.8g/47%

Sunday 5/10 macros

Totals:
Cals: 1,430
Fat: 45.4/29%
Carbs: 90.1g/23%
Fiber: 19.2g
Net carbs: 70.9g
Protein: 166.4g/49%

**Realized I made an error in Fitday, so these are corrected numbers.....

Weight & Measurements update

Sunday 5/10

Weight: 159.2lbs
Bust: 37"
Waist: 31"
Waist at belly button: 35"
Hips: 37"

Saturday 5/09 Workout & Macros

Training - Legs C + Abs
Warmup: Walk on treadmill; 6 mins

Front Squats w/std. bar: 60lbs added - 2x6; 70lbs added - 3x6
SLDL's w/std. bar: 90lbs added - 2x10, 1x8; 1x10
Seated calf: 135lbs - 4x15
Sumo DB squat w/each heel on a 25lb plate: 50lb DB - 1x10, 2x12
Leg exts: 140lbs - 3x10
Hip Abduction: 250lbs - 3x10
Hip Adduction: 210lbs - 1x10; 220lbs - 1x10, 1x8

Abs:
LF cable rack rope crunch: 67.5lbs - 1x10, 1x12, 1x10
Machine crunch: 110lbs - 1x15; 125lbs - 2x10

Posing practice post workout....

Macros:
Cals: 1,784
Fat: 45.2g/23%
Carbs: 170.2g/37%
Fiber: 30g
Net carbs: 140.2g
Protein: 170.7g/40%

**Also did some yard work earlier in the day......weeding, mulching & planted 6 pepper plants, 1 more tomato plant and a 2nd packet of green bean seeds.....still have room for 4 more plants!

Friday 5/8 Weights & Macros

PM Weights - Back & Shoulders
(finally worked out at 6pm!)
Warmup:
Bent-over rows w/EZ bar: 40lbs added - 3x10

Wide grip pulldowns: 9 - 2x6; 11 - 3x5
Bent-over DB lateral raises: 20lb DBs - 2x8; 25lb DBs - 1x5, 2x6
(Did these instead of SLDL's since I have legs to do tomorrow....)
1-armed DB row: 40lb DB - 3x10 each side
Cable upright rows: 10 - 2x8; 11 - 2x8
Pyramid set - DB side laterals:
10lb DBs - 1x6; 12lb DBs - 1x6; 15lb DBs - 1x6; 12lb DBs - 1x6
10lb DBs - 1x6; 12lb DBs - 1x6; 15lb DBs - 1x6; 12lb DBs - 1x6
10lb DBs - 1x6; 12lb DBs - 1x6; 15lb DBs - 1x6; 12lb DBs - 1x6

Macros:
Cals: 1,477
Fat: 38.2g/23%
Carbs: 126.8g/31%
Fiber: 16.7g (too low!)
Net carbs: 110.1g
Protein: 163g/45%

Thursday Macros & Friday Cardio

Thursday 5/7 Macros:
Cals: 1,481
Fat: 50.7g/31%
Carbs: 90.8g/22%
Fiber: 18.8g
Net carbs: 72g
Protein: 161.7g/47%

Friday 5/8

AM Cardio
Elliptical; 30 mins; 300 cals burned; 2.49 miles

**Day off from work today......sitting around while the plumber works on a bunch of things....

Thursday 5/7

AM Cardio
Spin bike; 30 mins; 15 sprints

Abs:
Jackknives w/fitball: 3x20
Cable crunch: 6 - 1x15, 2x20

**Weight was 158.8lbs this morning!! Finally broke out of the 160's....Woot!

Wednesday 5/6 Workout & Macros

Wednesday 5/6

AM Cardio
Elliptical; 30 mins; 307 cals burned; 2.54 miles

PM Weights - Legs B
Walked to the gym from work
Walk on treadmill; 6 mins

Walking lunges on treadmill @ 15% incline @ 2.0mph: 3x50 (25 each leg)
Squats w/Std bar: 90lbs added - 3x12
SLDLs w/Std bar: 90lbs added - 1x8; 110lbs added - 2x6; 120lbs added - 2x6 PR!!
Leg press on leg sled: 395lbs - 2x8; 485lbs - 2x6, 1x7
Calf press on leg sled: 735lbs - 1x18, 3x16
(This is 6 45lb Plates on each side + 1 25lb plate & 1 10lb plate on each side.....got asked if I was going to use them all.....when I nodded yes I got a "look." LOL)
Hip Adductor: 210lbs - 3x10
Hip Abductor: 250lbs - 3x10

Macros:
Cals: 1,460
Fat: 25.9g/16%
Carbs: 146.9g/37%
Fiber: 23.5g
Net Carbs: 123.4g
Protein: 168.7g/47%

Tuesday 5/5/09

Happy Cinco de Mayo!

AM Cardio
Elliptical; 35 mins; 365 cals burned; 3.00 miles

PM Weights - Chest & Arms B

Pushups to failure: 1x20, 1x18, 2x16
Incline DB Press: 40lb DBs - 6x5
Flat DB x reps: 40lb DBs - 3x10
Curls w/EZ bar: 40lbs added - 4x6
Cable tricep pressdowns: 7 - 1x8, 8 - 3x6
Superset:
Rope curl: 9 - 2x11
DB O/H extension: 20lb DB - 2x10 each arm

**Was scheduled to do legs tonite, but I had to go to the foot dr. instead.....much more fun! LOL So switched tomorrow's chest workout to today.....Legs tomorrow.....

Also saw pics of a girl competing with me for the Aug. show tonite.......I have a long way to go in comparison....

Macros:
Cals: 1,446
Fat: 38.8g/24%
Carbs: 115.1g/28%
Fiber: 19.9g
Net carbs: 95.2g
Protein: 162.4g/47%

Monday 5/4 Weights & Macros

PM Weights - Back/Shoulders B + Abs
Warmup:
Bent-over rows w/EZ bar: 40lbs added - 3x10

Wide-grip pulldowns: 9 - 2x6; 11 - 3x5
SLDL w/EZ bar: 90lbs added - 2x6; 110lbs added - 3x6
1-armed bent-over DB row: 40lb DB - 3x10 each side
Cable upright rows: 10 - 2x8; 11 - 2x8
DB side laterals, pyramid set:
10lb DBs - 1x6; 12lb DBs - 1x12; 15lb DBs - 1x6; 12lb DBs - 1x8
10lb DBs - 1x6; 12lb DBs - 1x12; 15lb DBs - 1x6; 12lb DBs - 1x6
10lb DBs - 1x6; 12lb DBs - 1x12; 15lb DBs - 1x6; 12lb DBs - 1x8

Abs:
Hip thrusts on bench: 3x25
Crunches on fitball w/6lb med. ball: 3x25

Macros:
Cals: 1,473
Fat: 35.6g/22%
Carbs: 123.3g/31%
Fiber: 18.8g
Net carbs: 104.5g
Protein: 168.3g/47%

Sunday 5/3 Macros & Monday 5/4 AM Cardio

Sunday 5/3 Macros:
Cals: 1,453
Fat: 46.2g/30%
Carbs: 92.6g/21%
Fiber: 24.6g
Net carbs: 68g
Protein: 167.9g/49%

Monday 5/4

AM Cardio
Spin bike; 25 mins; 15 sprints
(was running late this morning)

Measurements update

Sunday 5/3

Weight: 160lbs even
**My scale also measures bodyfat.....says I'm 38% LOL
Bust: 37 3/4"
Waist: 31"
Waist around belly button: 35"
Hips: 37 1/2"

Will do pics for you later if you want them....

Saturday 5/2 Training & Macros

Chest & Arms B
Pushups to failure: 1x20, 3x18
Incline DB Press: 40lb DBs - 6x5
Flat DB x reps: 40lb DBs - 3x10
Curls w/EZ bar: 40lbs added - 4x6
Cable tricep pressdowns: 7 - 2x6; 8 - 2x6
Superset:
Rope curls: 9 - 2x10
1-armed DB tricep exts: 20lb DB - 2x10 each arm

**Wasn't feeling particularly strong today.....felt tired all day........going to start adding Benefiber to my shakes as my fiber hasn't been as high as I like it to be.....

Macros:
Cals: 1,611
Fat: 44.3g/25%
Carbs: 136.2g/32%
Fiber: 21.9g
Net carbs: 114.3g
Protein: 162.7g/42%

Friday 5/1 Weights

PM Weights - Legs B
Walked to the gym from work
Walk on treadmill; 6 mins

Walking lunges on treadmill; 2.0mph; 15% incline - 3x50 (25 each side)
Leg press on leg sled: 395lbs - 2x8; 485lbs - 1x8; 495lbs - 2x8
Calf press on leg sled: 725lbs - 1x16, 1x18; 745lbs - 2x16
Squats w/std. bar: 90lbs added - 3x10
SLDL w/std bar: 90lbs added - 2x8; 110lbs added - 3x6
Hip Adduction: 210lbs - 3x10
Hip Abduction: 250lbs - 3x10
HS High row: 70lbs each side - 1x8; 75lbs each side - 2x8
(love this machine & just felt like doing them)
Rope crunch on LF cable rack: 62.5lbs - 1x12; 67.5lbs - 1x12; 72.5lbs - 1x12

**Tiny bit of posing practice....

Macros:
Cals: 1,735
Fat: 41.8g/22%
Carbs: 162.2g/37%
Fiber: 21.6g
Net carbs: 140.6
Protein: 176g/41%

**I was "bad" - I had sushi (just fish & rice rolls - tuna & salmon).....so the macros may or may not be right.....it's hard to find accurate info online about sushi nutritional info.....did the best I could, so the macros are my best guess.....

Thurs 4/30 Macros & Fri 5/1 AM Cardio

Macros 4/30:
Cals: 1,384
Fat: 42.7g/28%
Carbs: 85.5g/22%
Fiber: 16.7g
Net carbs: 68.8g
Protein: 162.8g/49%

Friday 5/1
AM Cardio
Elliptical; 30 mins; Hill program; 312 cals; 2.56 miles