Tuesday 6/30

I can't believe June is over already!!

AM Cardio
Elliptical; 35 mins; 354 cals; 3.09 miles

PM Weights - Chest & Biceps
Pushups - 1x16, 1x18

Seated vertical incline chest press: 7 - 4x8
Incline DB Press: 40lb DBs - 4x8
Flat DB Flyes: 30lb DBs - 2x10, 1x12
Incline DB curls, hammer grip: 25lb DBs - 3x7, 1x8
Standing cable curls: 9 - 1x8; 10 - 3x8

**Workout took a lot longer than it should have as I felt a bit weak today, so rest times in between sets was much longer than usual......tired & hungry all day today.....


Macros:
Cals: 1,343
Fat: 35.8g/24%
Carbs: 92.6g/26%
Fiber: 14.9g
Net carbs: 77.7g
Protein: 156.3g/49%

Monday 6/29

AM Cardio
Elliptical; 35 mins; 344 cals; 3.03 miles

PM Weights - Legs
Walked to the gym from work
ATG Squats w/std bar: 40lbs added - 2x10; 50lbs added - 2x10; 60lbs added - 2x8

Squats w/std bar: 90lbs added - 3x8
Lunges w/std bar: 30lbs added - 2x10 each leg
Leg press on leg sled: 395lbs - 2x8; 415lbs - 4x8
Calf press on leg sled: 755lbs - 5x15
Sissy squat w/20lb DB: 2x15, 1x16
Hip Adductor: 220lbs - 1x10, 2x9
Hip Abductor: 250lbs - 3x10

Posing practice - 3x each quarter turns & mandatories

Macros:
Cals: 1,373 cals
Fat: 29.8g/20%
Carbs: 121.5g/34%
Fiber: 16.4g
Net carbs: 105.1g
Protein: 152.4g/47%

Saturday 6/28 & Sunday 6/29 Macros

Sat 6/28

Macros:
Cals: 1,386
Fat: 40.1g/26%
Carbs: 59.1g/15%
Fiber: 14.8g
Net carbs: 44.3
Protein: 157g/47%

Sunday 6/29

AM Cardio
Elliptical; 35 mins; 375 cals; 3.24 miles

Macros:
Cals: 1,170
Fat: 34.4g/27%
Carbs: 60.4g/17%
Fiber: 13g
Net Carbs: 47.4g
Protein: 158g/56%

Saturday 6/26

Weight & measurements update:

Sat 6/26 Sat 6/20

Weight: 150.4lbs Weight: 150.6lbs
Waist: 29" Waist: 29"
Waist at belly button: 32.5" Waist at belly button: 33.5"
Bust: 36" Bust: 36"
Hips: 36" Hips: 36"


AM Cardio
Elliptical; 33 mins; 15 sprints; 400 cals; 3.44 miles

Abs:
Crunch on fitball holding 6lb med. ball overhead: 3x25
Hip thrusts on flat bench: 3x25

AM Cardio
Elliptical; 30 mins; 317 cals; 2.71 miles

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

Underhand lat pulldown: 100lbs - 2x8; 115lbs - 1x6, 2x8
Machine back exts: 160lbs - 3x10
T-bar rows: 70lbs - 4x8
(added weight to what the guy before me was using, he said I made him feel bad LOL)
Shrugs on HS Iso-lateral chest bench: 90lbs each side - 1x10, 1x12; 100lbs each side - 2x10
DB SLDLs: 65lb DBs - 4x8
Seated low cable rows: 100lbs - 3x10
Seated leg curls to failure: 90lbs - 2x18, 3x16
(should I be adding weight to these & do lower reps?? Can "failure" be under 10 reps?)
Glute kickback machine: 150lbs - 1x8 each side, 2x6 each side

**Did a bit of posing practice in between sets....

Macros:
Cals: 1,405
Fat: 36.6/24%
Carbs: 115.5g/31%
Fiber: 18.7g
Net carbs: 96.8g
Protein: 153.9g/45%

Thursday 6/25

AM Cardio
Elliptical; 30 mins; 316 cals; 2.71 miles

PM Weights - Delts & Triceps
Warmup:
Rotator cuff work: 10lb DBs - 2x12
Reverse seated lateral raises: 20lb DBs - 3x10

Standing DB lateral raises: 15lb DBs - 1x8; 17.5lb DBs - 3x6
Seated o/h DB press: 25lb DBs - 1x10; 30lb DBs - 3x8
Cable inward shoulder press: 4 - 1x10; 5 - 2x10; 6 - 1x8
Dips on bench to failure: 1x22, 1x24, 1x24, 1x26
Seated o/h cable tricep exts: 10 - 1x12; 12 - 3x10

**And I actually got to leave work on time today!! Woot!

Macros:
Cals: 1,456
Fat: 37.6g/24%
Carbs: 119g/30%
Fiber: 21.1g
Net carbs: 97.9g
Protein: 159.2/46%

Wednesday 6/24

Cardio Only day!

AM Cardio
Spin bike; 30 mins - 15 sprints

**Wasn't really feeling it today......felt tired & lethargic today......shaping up to be another long day at work too - ended up being 10 hours today....I'm beat!

Macros:
Cals: 1,232
Fat: 40.5g/30%
Carbs: 62.8g/18%
Fiber: 17g
Net carbs: 45.8g
Protein: 154.3g/52%

Tuesday 6/23

AM Weights - Chest/Biceps/Abs
Pushups - 2x20

Seated vertical chest press, incline position 1: 7 - 4x8
Incline DB Press: 40lb DBs - 4x8
Flat bench DB flyes: 30lb DBs - 1x10, 2x12
Incline DB curls, hammer grip: 25lb DBs - 4x6
Cable curls: 9 - 1x10; 10 - 2x8, 1x10

Abs:
Decline bench crunch: 1x20, 2x25
Crunch on fitball holding a 6lb med. ball overhead: 1x26, 2x30

**Whew!! Glad I got up at 4:30am to do my weight workout......I anticipated it to be a bad day today and I wasn't wrong.....it was the day from Hell lasting 10.5 hours - and that was just at work.....got a typhoon of family stuff that blew up today too.....will have to make up the cardio session on another day.....Also ended up doing some emotional eating - 1 glass of wine + some PB....

Monday 6/22

AM Cardio
Elliptical; 30 mins; 346 cals; 2.94 miles

PM Weights - Legs
Walked to the gym from work...
ATG Squats w/std bar: 40lbs added - 2x10; 50lbs added - 1x10; 60lbs added - 2x10

Squats w/std bar: 90lbs added - 3x8
Sissy squats, holding DB in 1 hand: 20lb DB - 1x15, 1x16, 1x18
Bar lunges w/std bar: 30lbs added - 2x20 (10 each leg)
(have I ever mentioned how much I hate lunges? Ugh!)
Heavy calf press on leg sled: 755lbs - 5x16
(a guy was using the leg sled so I asked if I could work in.....Oh you don't have to remove any of the weight!)
Leg press on leg sled: 395lbs - 2x8; 415lbs - 4x8
Hip Abductor: 260lbs - 3x8
Hip Adductor: 220lbs - 2x10, 1x8

PWO - 10 mins posing practice


**Tomorrow is shaping up to be a hassle-filled day at work (timecard day - ugh!)....so I may get up a tad bit early in the am (like 4:30am) & do my lifting then do cardio when I get home eventually.....


Macros:
Cals: 1,515
Fat: 31.2g/19%
Carbs: 150.1g/38%
Fiber: 21.6g
Net carbs: 128.5g
Protein: 154.8g/43%

Saturday 6/20

Cardio Only day!
Spin DVD - 1 hour........totally kicked my butt!! I was a sweaty disheveled mess when I was done....

Abs:
Jackknives w/fitball: 2x15, 1x16
Crunch on fitball holding 6lb med. ball overhead: 2x20, 1x25

Macros:
Cals: 1,244
Fat: 44.8g/32%
Carbs: 57.8g/17%
Fiber: 14.5g
Net carbs: 43.3g
Protein: 153.3g/51%

Weight & Measurements update

Sat 6/20

Weight: 150.6lbs
Waist: 29"
Waist at belly button: 33.5"
Bust: 36"
Hips: 36"

Friday 6/19

AM Cardio
Elliptical; 30 mins; 325 cals; 2.76 miles

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

Underhand lat pulldown: 85lbs - 1x10; 100lbs - 2x8; 115lbs - 3x8
Machine back exts: 160lbs - 3x10
T-bar rows: 70lbs - 1x6, 2x8; 75lbs - 1x7
(LOL I have to stand on my tiptoes to do these cuz I can't fully reach the handles)
DB SLDLs: 65lb DBs - 2x8, 2x10
Seated cable rows to abdomen: 100lbs - 3x10
Shrugs on HS Iso-lateral chest press: 80lbs each side - 1x10; 90lbs each side - 1x12; 100lbs each side - 2x10
(To do these, I face the end where your head would go, standing & straddling the bench)
Rope crunch on LF cable rack: 67.5lbs - 3x12
Seated leg curls to failure: 90lbs - 1x16, 1x20, 3x18

10 mins of posing/routine practice.....

Macros:
Cals: 1,403
Fat: 34.2g/22%
Carbs: 116g/31%
Fiber: 17.7g
Net carbs: 98.3g
Protein: 162.8g/47%

Thursday 6/18

AM Cardio
Elliptical; 30 mins; 319 cals; 2.72 miles

PM Weights - Delts & Triceps
Warmup:
DB Shoulder/rotator cuff work: 10lb DBs - 2x12
Reverse seated DB laterals: 20lb DBs - 3x10

Standing DB side laterals: 15lb DBs - 1x8; 17.5lb DBs - 3x6
Seated O/H DB Press: 25lb DBs - 4x10
(supposed to do shrugs here but I prefer to do them at the gym, so moved them to tomorrow's workout)
Cable inward shoulder press: 4 - 1x10; 5 - 1x10; 6 - 1x8, 1x10
(decided to do these on the cable machine with the seat back on incline position for shoulders & used the long straps - something different!)
Bench dips to failure: 1x24, 1x22, 2x26
Seated o/h cable rope tricep exts: 10 - 1x12; 12 - 2x10, 1x12

Macros:
Cals: 1,379
Fat: 31.3g/20%
Carbs: 118.6g/33%
Fiber: 15.5g
Net carbs: 103.1
Protein: 158.9g/47%

**OK I've had enough of the rain now.....tho my veggie plants are now so big I'm afraid of them!

Wednesday 6/17

AM Cardio
Spin bike; 30 mins; 17 sprints

Abs:
Russian twist w/6lb medicine ball: 3x30
Fitball crunch w/30lb DB: 3x20
Plank w/1 hand, opposite foot off floor: 2x30 each side

Macros:
Cals: 1,191
Fat: 39.2g/29%
Carbs: 58.2g/18%
Fiber: 8.8g
Net carbs: 49.4g
Protein: 156.5g/53%

Tuesday 6/16

**No morning cardio today as I was up WAY too late last nite watching Season 1 of "True Blood" before it disappeared off VOD....thus, was also tired all day...and my legs were sore all day too!

PM Weights & Cardio

Chest & Biceps
Pushups: 2x10
Seated vertical chest press (incline pos. 1): 6 - 1x8; 7 - 2x8; 8 - 2x6
Incline DB Press: 40lb DBs - 3x8, 1x10 (struggled a bit with these today)
Flat DB Flyes: 25lb DBs - 1x12; 30lb DBs - 2x10
Incline DB curls, hammer grip: 30lb DBs - 3x5 each side
(not the best of form, but I really wanted to use the 30's)
Cable curls: 8 - 1x10; 9 - 1x8; 10 - 2x8

Elliptical; 30 mins; 300 cals; 2.60 miles

Macros:
Cals: 1,406
Fat: 35.8g/23%
Carbs: 116.7g/31%
Fiber: 14.2g
Net carbs: 102.5g
Protein: 154.5g/46%

Saturday, Sunday, Monday

Saturday 6/13

**Correction to Saturday 6/13 macros.....forgot to log something...

Cals: 1,342
Fat: 41.4g/28%
Carbs: 80.3g/22%
Fiber: 17.4g
Net carbs: 62.9g
Protein: 161g/50%


Sunday 6/14

Cals: 1,320
Fat: 47g/32%
Carbs: 62.8g/17%
Fiber: 14g
Net carbs: 48.8g
Protein: 164.8g/51%

**Was a bit nervous about my macros today as I overate some PB since I was awake later than planned.....not overly horrible

Monday 6/15

Training - Legs
Warmup:
Walk on treadmill; 2 mins
ATG squats w/std bar: 30lbs added - 1x15; 40lbs added - 2x15

Squats w/std bar: 90lbs added - 1x8; 100lbs added - 2x8
Bar lunge w/std bar: 20lbs added - 1x12*; 25lbs - 1x10*
*each side
Calf presses on leg sled: 715lbs - 1x16; 735lbs - 1x16, 1x15, 1x18, 1x16
Leg press on leg sled: 395lbs - 2x8; 445lbs - 4x8
Sissy squats w/DB: 15lb DB - 1x15; 20lb DB - 2x15
Hip Abductor: 250lbs - 1x10; 255lbs - 1x10; 260lbs - 1x8
Hip Adductor: 230lbs - 1x10, 2x8

PM Cardio
Mowed the front lawn + the neighbors......25 mins

Macros:
Cals: 1,736
Fat: 61.5g/32%
Carbs: 150.4g/31%
Fiber: 22.9g
Net carbs: 127.5
Protein: 152.4g/36%

**Had off from work today....yay! Planning on doing more demo work over my step-daughter's this weekend (need to take down a ceiling & a wall), so I'm going to try & get my cardio done M-F this week....

I forgot to do weight & measurements this morning like I had planned to....do you want them tomorrow or just wait till Saturday? I figured I'd be due for a change at this point.....

Saturday 6/13

**Not an official training/cardio day, but worked the DE OCB show....

Macros:
Cals: 1,262
Fat: 36g/26%
Carbs: 79g/23%
Fiber: 17.4g
Net carbs: 61.6g
Protein: 154.3g/51%

Friday 6/12

TGIF'nF!!!!

AM Cardio
Spin bike; 30 mins; 17 sprints


PM Weights - Back & Hamstrings
Walked to the gym from work
ARC trainer - 5 mins

Wide-grip lat pulldown: 100lbs - 2x8; 115lbs - 3x6
Machine back exts: 150lbs - 2x10; 160lbs - 2x10
SLDL w/std bar: 90lbs added - 1x8; 100lbs added - 1x8; 110lbs added - 2x7, 1x6
HS High row: 70lbs each side - 1x10; 75lbs each side - 2x10
Seated cable row: 100lbs - 1x8, 1x9, 1x8
Seated leg curls: 90lbs - 1x10; 100lbs - 1x10; 110lbs - 1x8, 1x10; 115lbs - 1x8
Hip Adductor: 220lbs - 1x10; 225lbs - 1x10, 1x8
Glute kickback machine: 135lbs - 2x8 each side

Macros:
Cals: 1,458
Fat: 33.2g/20%
Carbs: 132.9g/34%
Fiber: 15.8g
Net carbs: 117.1g
Protein: 158.8g/46%

Thursday 6/11

AM Cardio
Elliptical; 30 mins; 332 cals; 2.81 miles

PM Weights - Delts/Triceps
Warmup: Various shoulder work w/8lb DBs

Seated reverse DB lateral raises: 25lb DBs - 3x8
Seated O/H DB Press: 25lb DBs - 1x8; 30lb DBs - 3x8
Seated side DB laterals: 12lb DBs - 1x8; 15lb DBs - 3x8
Front raises: 30lb DB - 3x10, 1x12
Cable tricep pressdown: 7 - 1x10; 8 - 3x10
Skullcrushers w/EZ bar: 40lbs added - 1x10, 3x12

Macros:
Cals: 1,424
Fat: 35.3g/22%
Carbs: 119.8g/32%
Fiber: 21.8g
Net carbs: 98g
Protein: 156.3g/46%

Wednesday 6/10

AM Cardio
Spin bike; 30 mins - 16 sprints

Abs:
Machine crunch: 6 - 1x20; 7 - 2x15
Flat bench leg raises w/hip thrust: 3x20
Plank w/opposite hand/foot off floor: 2x20*, 1x25*
*each side

Macros:
Cals: 1,272
Fat: 44.8g/31%
Carbs: 58.9g/17%
Fiber: 19.4g
Net carbs: 39.5g
Protein: 158.6g/52%

Tuesday 6/9

AM Cardio
Elliptical; 30 mins; 311 cals; 2.67 miles

PM Weights - Chest & Biceps
Cable Vertical cable flye: 4 - 3x12

Pushups to failure: 3x20
Incline DB Press: 40lb DBs - 4x8
Flat DB Press: 40lb DBs - 1x10; 45lb DBs - 3x8
(struggled a bit with the 45s but got it done)
Curls w/EZ bar: 40lbs added - 4x6
Cable rope curls: 9 - 1x8; 10 - 3x8

Macros:
Cals: 1,400
Fat: 35.5g/23%
Carbs: 121.8g/32%
Fiber: 18.7g
Net carbs: 103.1g
Protein: 152.9g/45%

Monday 6/8

**Didn't feel well this morning, so no morning cardio.....did it PWO instead....

PM Weights & Cardio
Walked to the gym from work
ATG squats w/std bar: 40lbs added - 2x10; 50lbs added - 2x10; 60lbs added - 2x10

Front squats w/std bar: 60lbs added - 2x8; 70lbs added - 4x6
1-legged seated calf: 55lbs - 1x16*, 1x16*, 1x18*; 60lbs - 2x18*
*each leg
DB Sumo squat, heels on plate: 55lb DB - 4x10
Leg exts: 140lbs - 2x10; 145lbs - 1x10
Hip Abductor: 250lbs - 3x10
DB step ups on high step: 12lb DBs - 2x12 each side

Treadmill; 30 mins; 3.2mph; 2-4% incline; 178 cals burned; 1.59 miles

Macros:
Cals: 1,503
Fat: 34.3g/20%
Carbs: 150.1g/36%
Fiber: 20.7g
Net carbs: 129.4g
Protein: 157.5g/43%

Macros Update

Saturday 6/6

Cals: 1,269
Fat: 41.7g/30%
Carbs: 61.2g/18%
Fiber: 12g
Net carbs: 49.2g
Protein: 158.8g/52%

**These are actually off, as I was awake later than expected & ate some of the dreaded peanut butter....

Sunday 6/7

Cals: 1,229
Fat: 40.3g/30%
Carbs: 64.1g/19%
Fiber: 10.2g
Net carbs: 53.9g
Protein: 150.5g/51%

Saturday 6/6

AM Cardio
Spin bike; 30 mins; 15 sprints

Abs:
Decline bench crunch: 3x20
Jackknives w/fitball + plank: 1x20 + 10; 1x20 + 25; 1x20 + 30

Weight & measurements update:
Weight: 152.2lbs
Bust: 36.5"
Waist: 29"
Waist @ belly button: 33"
Hips: 36.5"

Friday 6/5

Forgot to post my macros!!

Cals: 1,466
Fat: 39.7g/24%
Carbs: 125.7g/31%
Fiber: 20.8g
Net carbs: 104.9g
Protein: 157.6g/45%

Friday 6/5

AM Cardio
Elliptical; 30 mins; 313 cals; 2.68 miles

PM Weights - Back & Hamstrings
Walked to the gym from work
ARC trainer; 4 mins

Wide grip lat pulldowns: 100lbs - 2x10; 115lbs - 3x6
Machine back exts: 150lbs - 3x10
Seated cable row: 100lbs - 1x10, 1x8, 1x10
HS Iso-lat rows: 70lbs each side - 3x8
HS High rows: 70lbs each side - 3x10
Seated leg curls: 90lbs - 1x10; 100lbs - 1x10; 110lbs - 3x8
Glute kickback machine: 130lbs - 1x8 each side; 135lbs - 1x8 each side - 140lbs - 2x8 each side
Rope crunch on LF cable rack: 72.5lbs - 3x10

15 mins posing practice

**Felt very tired today and really, really hungry......

Thursday 6/4

AM Cardio
Elliptical; 30 mins; 311 cals; 2.67 miles

PM Weights - Delts & Triceps
Warmup:
Various shoulder stuff: 3x10 of 3 diff. things
Seated reverse DB lateral raises: 20lb DBs - 1x8, 2x10

Seated O/H DB press: 25lb DBs - 1x8; 30lb DBs - 1x8, 1x7, 1x8
Seated Side DB laterals: 12lb DBs - 1x10; 15lb DBs - 3x8
Front raises w/30lb DB - 4x10
Cable tricep pressdown: 7 - 1x10; 9 - 3x10
Seated O/H DB Tricep Exts: 40lb DB - 1x12; 45lb DB - 1x10, 2x12

Macros:
Cals: 1,393
Fat: 35.9g/23%
Carbs: 119.4g/31%
Fiber: 21.4g
Net carbs: 98g
Protein: 156.2g/46%

**No PB today..I miss it already....A haiku:

Peanut Butter Yum
True bliss from a jar or spoon
Pure deliciousness

Weds 6/3 Corrected Macros

I forgot (for real!) to eat my last meal last nite, so these are the corrected macros with it removed....

Cals: 1,120
Fat: 42g/34%
Carbs: 54.4g/17%
Fiber: 16.2g
Net carbs: 38.2g
Protein: 133.3g/50%

Wednesday 6/3

AM Cardio
Spin bike; 30 mins - 16 sprints

Abs:
Crunch on fitball w/30lb DB - 3x20
Hip thrusts on flat bench - 4x25

Macros:
Cals: 1,220
Fat: 44g/32%
Carbs: 57.4g/16%
Fiber: 17.2g
Net carbs: 40.2g
Protein: 153.3g/52%

**I'm declaring my office a Peanut Butter free zone!! I'm falling into my "overeating the PB phase."

Tuesday 6/2

AM Cardio
Elliptical; 30 mins; 319 cals; 2.67 miles

PM Weights - Chest & Biceps
Pushups - 1x14, 2x16
Incline DB Press: 40lb DBs - 2x8; 45lb DBs - 2x6
Flat DB Press: 40lb DBs - 2x10; 45lb DBs - 2x8
Seated cable flyes: 4 - 1x10; 5 - 2x8
Bicep curls w/EZ bar: 40lbs added - 4x6
Cable rope curls: 9 - 1x8; 10 - 3x8

Macros:
Cals: 1,393
Fat: 33.5g/22%
Carbs: 121.3g/32%
Fiber: 17.9g
Net carbs: 103.4
Protein: 153.2g/46%

**Beginning to notice a hint of upper abs showing & I can see a bit of the outline of my breastbone....

Monday 6/1

PM Weights - Legs
Walked to the gym from the office...
ATG squats w/std bar: 30lbs added - 1x10; 40lbs added - 2x10; 50lbs added - 1x10; 60lbs added - 1x10

Front squats w/std bar: 50lbs added - 2x10; 70lbs added - 4x6
1-legged seated calf: 45lbs - 1x15*; 50lbs - 1x15*, 1x18*; 55lbs - 2x15*
*each side
Sumo DB squat, heels on plate: 55lb DB - 4x10
Leg Exts: 140lbs - 3x10
Hip Abductor: 250lbs - 3x10
Hip Adductor: 220lbs - 1x10; 230lbs - 2x8
DB step ups on high step: 12lb DBs - 2x10 each side

Macros:
Cals: 1,476
Fat: 30.2g/19%
Carbs: 149.9g/37%
Fiber: 22.7g
Net carbs: 127.2
Protein: 155g/44%

**Question: Diet-wise - is Back/Hammies day for diet considered a Leg day or a Workout day?

Sunday 5/31

Rest day!! Yay!

Macros:
Cals: 1,336
Fat: 48.0g/33%
Carbs: 61.1g/16%
Fiber: 15.3g
Net carbs: 45.8g
Protein: 161.1g/51%

**Over on fat cuz I'm Jen & I overate my allotment of peanut butter....