Friday 7/31

Friday 7/31

And July is DONE!!

PM Weights - Legs
Treadmill; 10 mins; 3.2mph @ 5% incline

Front squats w/std bar, wide stance: 50lbs added - 2x8; 70lbs added - 4x6
SLDL w/std bar: 90lbs added - 4x6
(tweaked my right hamstring earlier this week, so these bothered it a bit)
Single legged seated calf: 45lbs - 2x15*, 3x16*
*each leg
Sumo DB squat, heels on plate: 55lb DB - 4x10
DB step ups: 12.5lb DBs - 2x12 each side
Leg exts: 140lbs - 3x10
Hip Abductor: 250lbs - 3x10
Hip Adductor: 220lbs - 3x10

Posing practice; 10 mins (also did some in between sets)

**Felt very hungry all day today....had "end of week tired syndrome" and I was so freaking cold at work that I wore a sweater all day at work.....need to get out the winter clothes.....

Macros:
Cals: 1,490
Fat: 30.1g/18%
Carbs: 116.4g/30%
Fiber: 23.2g
Net carbs: 93.2g
Protein: 153.5g/43%

Thursday 7/30

AM Cardio
Elliptical; 35 mins; 374 cals; 3.31 miles

PM Weights - Chest & Biceps
Pushups to failure: 3x20
Incline DB Press: 40lb DBs - 2x8, 1x7, 1x8
Flat DB Press: 40lb DBs - 4x8
Curls w/EZ bar: 45lbs added - 4x6
Cable curls: 9 - 1x8; 10 - 3x8

Abs:
Fitball crunch holding 6lb med. ball o/h: 3x20
Leg raises w/fitball: 1x16, 1x18, 1x20
Decline bench crunch: 3x20

**Felt tired today.....and I was FREEZING all day at work.....hungry too!

Macros:
Cals: 1,310
Fat: 34.9g/24%
Carbs: 89.1g/26%
Fiber: 17.8g
Net carbs: 71.3g
Protein: 156.6g/49%

Wednesday 7/29

Cardio Only Day!!

AM Cardio
Spin bike; 30 mins; 20 sprints

PM - Helped haul boxes & miscellaneous, erm, crap from my step-daughter's apt. to the house....2 truck loads & 2 car loads....

Macros:
Cals: 1,181
Fat: 32.4g/25%
Carbs: 66.3g/20%
Fiber: 19.4g
Net carbs: 46.9g
Protein: 157.9g/55%

Tuesday 7/28

AM Cardio
Elliptical; 35 mins; 374 cals; 3.31 miles


PM Weights - Delts & Triceps
Warmup:
DB Rotator cuff work: 10lb DBs - 3x10

Seated O/H DB press: 25lb DBs - 1x8; 30lb DBs - 3x8
Seated side DB laterals: 12lb DBs - 1x10; 15lb DBs - 2x8, 1x10
Front raises w/DB: 30lb DB - 2x10, 2x12
Cable tricep pressdown: 7 - 1x10; 8 - 3x10
O/H DB tricep extension: 40lb DB - 1x10, 3x12

**Went in to work today to find my office decorated! How cool! Since I told my boss not to make cake or anything, she brought fruit instead....very thoughtful!

Macros:
Cals: 1,335
Fat: 40.1g/26%
Carbs: 94g/25%
Fiber: 18.8g
Net carbs: 75.2g
Protein: 163g/48%

**Overate my peanut butter again! *sigh* Will do some extra sprints tomorrow to "make up" for it....

Catch up!

Sat 7/25

**Had my B-day dinner tonite, so no macros to report....

Sunday 7/26

**Technically a rest day but did some work over at my step-daughter's house....painting & cleaning....

Macros:
Cals: 1,114
Fat: 36.6g/29%
Carbs: 43.4g/14%
Fiber: 11.4g
Net carbs: 32g
Protein: 127g/46%

**Little low on a couple macros due to being busy working & not having time to eat....

Monday 7/27

AM Training & Cardio

**Off from work today.....will end up going back over to my step-daughter's to do some work....

Warmup:
Elliptical; 3 mins
Seated reverse DB lateral raises: 20lb DBs - 2x10

Wide-grip lat pulldowns: 9 - 2x8; 10 - 2x6
Cable glute kickback on bench: 4 - 4x10 each side
1-armed DB bench row: 45lb DB - 3x8 each side
DB Pullover: 40lb DB - 1x10, 2x12
Seated leg curls: 10 - 1x10; 11 - 1x10; 12 - 3x8
Stability ball roll: 3x25

Elliptical; 35 mins; 397 cals; 3.49 miles

In addition to my workout today, I went over to my step-daughter's house & got alot done!! They move in Wednesday so the goal is to Git 'er dun!

What I did:
Cut & installed the quarter-round along the baseboards
Caulked & painted it + the trim touch up
Touched up the wall paint
Cleaned her room (wiped down the walls, vacuumed & mopped)
Also helped with tearing up carpet & pulling up staples

Busy day!!

She bought me a small cake for my B-day.....I had 1 small piece & left the rest of it there. Also had 1 Michelob Ultra after I got done working, so my macros will be off in the carb area....I think I burned it off tho!!

Macros:
Cals: 1,526
Fat: 33.5g/20%
Carbs: 129.4g/33%
Fiber: 11.6g
Net carbs: 117.8g
Protein: 153.7g/43%

Saturday 7/25

AM Cardio
Spin bike; 30 mins - 16 sprints

Posing class later....

Weight & Measurements:
Weight: 144.4lbs
Bust: 36"
Waist: 29"
Waist @ belly button: 32"
Hips: 35.5"

**Did I measure incorrectly? Some of my measurements are up.....rechecked them tho & got the same numbers....

Friday 7/24

PM Weights - Legs
Warmup: Walk on treadmill; 5 mins

Walking lunges on treadmill @ 2.0mph @ 15% incline - 2x50 (25 each side)
Squats w/std bar: 90lbs added - 6x10 (felt very heavy today)
SLDL w/std bar: 90lbs added - 4x8
Seated calf, high reps: 45lbs - 1x28; 50lbs - 3x28; 55lbs - 1x26
Leg press on leg sled: 395lbs - 3x8
Leg exts: 150lbs - 3x8
Hip Abductor: 250lbs - 3x10
Hip Adductor: 220lbs - 1x10, 1x8, 1x10
Glute kickback: 130lbs - 3x8 each leg

Bit of posing practice between sets.....routine 1x thru, tho I still need to tweak it.....

**Very disjointed workout today.......took my pre-w/o supp then had to stay a bit late at work and when I got to the gym, I got pulled into a discussion with the Fitness Director over re-arranging the equipment & shutdown week....so I got started almost 30 mins later than originally planned.....then when I walked over to the squat rack (which no one had been at for a WHILE) this guy runs up & says he has 2 sets left....what's he doing? Arms! Then another guy was snotty to me for no reason.....dang!

Macros:
Cals: 1,375
Fat: 26g/17%
Carbs: 126.4g/34%
Fiber: 21.5g
Net carbs: 104.9g
Protein: 159.1g/49%

Weds 7/22 & Thurs 7/23

Weds 7/22

Cardio Only day!

AM Cardio
Spin bike; 30 mins; 16 sprints

Macros:
Cals: 1,346
Fat: 37.6g/26%
Carbs: 52.2g/14%
Fiber: 17.1g
Net carbs: 35.1g
Protein: 155.5g/50%


Thursday 7/23

AM Cardio
Elliptical; 35 mins; 380 cals; 3.36 miles

Abs:
Crunch on fitball w/6lb med. ball held overhead: 3x20
Jackknives w/fitball: 2x20, 1x22

PM Weights - Delts & Triceps
Rotator cuff work w/10lb DBs - 3x10

Seated O/H DB press: 25lb DBs - 1x8; 30lb DBs - 2x7, 1x8
Cable upright rows: 10 - 2x10; 11 - 2x8
Seated DB reverse lateral raises: 20lb DBs - 3x10
Skullcrushers w/EZ bar: 45lbs added - 4x10
DB Kickbacks: 25lb DB - 3x10*, 1x12*
*each arm

Macros:
Cals: 1,371 cals
Fat: 39.1g/26%
Carbs: 93.3g/25%
Fiber: 21.4g
Net carbs: 71.9g
Protein: 158.3g/48%

Tuesday 7/21

AM Cardio
Elliptical; 35 mins; 373 cals; 3.27 miles

PM Weights - Back & Light Hamstrings
Warmup: Elliptical - 5 mins

Extra-wide cable pulldowns to failure: 8 - 4x12
Bent-over rows w/EZ bar: 70lbs added - 4x8
Seated reverse cable pulldowns: 8 - 2x10, 2x12
Bridge w/35lb DB: 4x20
Stability ball roll: 1x20, 3x25

Posing practice

Macros:
Cals: 1,307
Fat: 37.5g/26%
Carbs: 86.7g/24%
Fiber: 20.2g
Net carbs: 66.5g
Protein: 157.2g/50%

Monday 7/20

AM Cardio
Elliptical; 35 mins; 383 cals; 3.34 miles

PM Weight - Chest & Biceps
Pushups - 1x15, 1x20, 1x18

Flat DB Press: 40lb DBs - 1x8; 45lb DBs - 3x8
Incline DB Press; 40lb DBs - 4x8
Incline DB Flyes: 25lb DBs - 3x10
DB spider curl behind incline portion of bench: 25lb DB - 4x6 each side
Standing Hammer DB curls: 25lb DBs - 2x8, 2x10

Decline bench crunch holding 6lb med. ball o/h: 3x12
Fitball crunch w/30lb DB: 3x20
Leg raises w/fitball: 2x20

**Wasn't totally feeling into the workout today.....had to back down a bit on the usual weights as I am SO SORE from putting the flooring in.....I hope the soreness subsides some or I may not be able to do legs this week.....

Quote of the day: "Pain don't hurt."

Macros:
Cals: 1,326
Fat: 35g/24%
Carbs: 89.5g/26%
Fiber: 18.4g
Net carbs: 71.1g
Protein: 157.8g/50%

**Talked to my suit maker today.....looks like I'll be going with a navy blue hydrofoil...

Saturday 7/18 & Sunday 7/19

Sat 7/18

**Not supposed to be a workout day, but I worked on installing laminate floor for 8 hours.....I now know a level of soreness I've not felt in a long time.....my whole body hurts.....

I have no macros to report, because I basically did not eat all day cuz I was so busy then went out to dinner....did the best I could & had chicken & veggies but also had some sushi & wine.....

Sunday 7/19

**Finished installing the flooring & then installed a closet organization system.....spent about 6 hours doing all of that....now I'm even more sore if that is possible....LOL

Macros:
Cals: 1,329
Fat: 35.8g/24%
Carbs: 64.4g/18%
Fiber: 14.4g
Net carbs: 50g
Protein: 154.7g/48%

Saturday 7/18

Weight & Measurements Update:

Weight: 147lbs
Bust: 34"
Waist: 29"
Waist at belly button: 33"
Hips: 35.5"

Friday 7/17

**No morning cardio today! Woot!

PM Weights - Back & Hamstrings
Warmup: Elliptical; 5 mins

Extra-wide grip pulldowns to failure: 8 - 1x15, 1x16, 2x15
Bent-over rows w/EZ bar: 70lbs added - 4x8
Seated reverse cable pulldown w/rope: 8 - 1x10, 3x12
Cable glute kickback, kneeling on bench: Right side: 4 - 1x10, 3x12; Left side: 4 - 4x12
Bridge w/35lb DB: 2x20, 2x25
Stability ball roll: 2x22, 2x25

Crunch on fitball w/35lb DB: 3x20


**Planned my week of weights/cardio so I would have this weekend off from training as I will be installing laminate "hardwood" flooring at my step-daughter's Saturday & Sunday.....by myself......should be interesting.....

Macros:
Cals: 1,333
Fat: 40.7g/28%
Carbs: 89.7g/24%
Fiber: 15.9g
Net carbs: 73.8g
Protein: 155.8g/48%

Thursday 7/16

Cardio Only day!!

AM cardio
Spin bike; 30 mins; 16 sprints

Macros:
Cals: 1,156
Fat: 34.5g/27%
Carbs: 58.3g/17%
Fiber: 17.9g
Net carbs: 40.4g
Protein: 157.7g/56%

**Hungrier than a hostage all day today.....

Wednesday 7/15

AM Cardio
Elliptical; 35 mins; 372 cals burned; 3.26 miles

PM Weights - Legs
Walked 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: 90lbs added - 6x10
SLDL w/std bar: 90lbs added - 4x8
Seated calf, high reps: 45lbs added - 3x25, 2x28
Leg press on leg sled: 395lbs - 2x8, 1x10
Machine back exts: 160lbs - 3x10
Leg exts: 150lbs - 3x8
Hip Abductor: 250lbs - 3x8
Hip Adductor: 220lbs - 3x10

PWO - posing practice, mandatories & qtr. turns 2x each

**No records set for tonite's workout - everything felt extra heavy......feeling tired tonite....

Macros:
Cals: 1,320
Fat: 29.4g/20%
Carbs: 116g/32%
Fiber: 19.7g
Net carbs: 96.3g
Protein: 152.7g/48%

Tuesday 7/14

AM Cardio
Spin bike; 30 mins; 16 sprints

PM Weights - Delts & Triceps
Warmup:
DB Rotator cuff work: 10lb DBs - 3x20

Seated o/h DB press: 25lb DBs - 2x8; 30lb DBs - 2x8; 35lb DBs - 1x6 (tough! whew!)
Cable upright rows: 9 - 1x10; 10 - 1x10; 11 - 2x8
Seated reverse lateral raises: 20lb DBs - 3x10
Skullcrushers w/EZ bar: 45lbs added - 4x10
DB kickback: 25lb DB - 4x10 each arm

**Little bit of posing practice.....I find it hard to do with no mirro as I don't have the "feel" of each move down comfortably....need to work on this....

Macros:
Cals: 1,292
Fat: 36.6g/25%
Carbs: 89.9g/24%
Fiber: 17.6g
Net carbs: 72.3g
Protein: 159g/50%

Monday 7/13

AM Cardio
Elliptical; 35 mins; 371 cals; 3.25 miles

PM Weights - Chest & Biceps
Pushups: 2x22

Flat bench DB Press: 40lb DBs - 2x8; 45lb DBs - 2x8; 50lb DBs - 2x6 (needed a little help on these)
Incline DB Press: 40lb DBs - 4x8
Incline DB Flyes: 25lb DBs - 2x12; 30lb DBs - 1x10
DB Spider curls using incline bench: 12lb DB - 1x6*; 15lb DB - 1x8*; 20lb DB - 1x8*; 25lb DB - 2x6*
*each arm
Standing DB Hammer curls: 25lb DBs - 4x8

Abs:
Hip thrusts on flat bench: 1x25, 2x30
+ leg scissors: 3x30 count
Crunch on fitball w/30lb DB - 1x15, 2x20

Macros:
Cals: 1,317
Fat: 33.7g/23%
Carbs: 95.5g/27%
Fiber: 16.9g
Net carbs: 78.6g
Protein: 158.2g/49%

Sat 7/11 Macros & Sunday 7/12

Sat 7/11

Macros:
Cals: 1,431
Fat: 45.6g/29% **
Carbs: 60.5g/15%
Fiber: 14.6g
Net carbs: 45.9g
Protein: 159.5g/46%

**Overate my peanut butter....sigh..

Sunday 7/12

AM Cardio
Elliptical; 35 mins; 376 cals; 3.29 miles

**Painted at my step-daughter's house for 2 hours also....

And to be totally honest I caved tonite at a Bon Voyage party for some friends who are moving to FL this week - I had a piece of cake and a glass of wine (not together tho)........boy were they both GOOD!! But that's why I don't like going out or to parties when I'm dieting - too easily tempted....especially when others are eating around me....could have been worse I guess....

Macros:
Cals: 1,619
Fat: 57.1g/32%
Carbs: 94g/22%
Fiber: 10.9g
Net carbs: 83.1g
Protein: 139.4g/36%

**Macros are my best guess-timate.....but I did enter exactly what I ate for the day....

Saturday 7/11

AM Cardio
Spin bike; 30 mins - 16 sprints

Quarter turns & mandatories 2x thru....

Weight & measurements update:
Weight: 146.6lbs
Bust: 35.5"
Waist: 28.5"
Waist @ belly button: 32.25"
Hips: 35.5"

**Let me know of any changes & if you want pictures....

Friday 7/10

TGIF'nF!!

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

Extra-wide lat pulldowns to failure: 8 - 1x14, 1x12, 2x14
Bent-over rows w/EZ bar: 70lbs added - 4x8
Stability ball roll: 1x15, 2x20
Bridge w/Plate: 25lbs - 3x25; 35lbs - 1x25
Seated reverse cable pulldown w/rope: 8 - 3x10, 1x12
DB Leg curl: 15lb DB - 1x10; 20lb DB - 1x12; 25lb DB - 2x12
(never done these before & I'm not sure I like them....they hurt the back of my knee, even with a towel.....jury is still out on this one)

**Did my workout in the morning to have a free evening....

Macros:
Cals: 1,446
Fat: 37.3g/23%
Carbs: 93.9g/23%
Fiber: 24g
Net carbs: 69.9g
Protein: 154.3g/45%

Thursday 7/9

Cardio Only day!

AM Cardio
Spin bike; 30 mins - 16 sprints

Abs:
Russian twist w/6lb med ball: 1x40, 2x50

Macros:
Cals: 1,221
Fat: 39.2g/29%
Carbs: 64.5g/19%
Fiber: 17.5g
Net carbs: 47g
Protein: 157.9g/53%

Wednesday 7/8

AM Cardio
Elliptical; 35 mins; 373 cals; 3.22 miles

PM Weights - Legs
Walked to the gym from work
Walk on treadmill; 4 mins

Walking lunges on treadmill @ 2.0mph @ 15% incline: 1x25*, 1x30*
*each side
Squats w/std bar: 90lbs added - 2x10; 100lbs added - 4x10
SLDL w/std bar: 90lbs added - 2x8; 100lbs added - 2x8
Seated calf: 45lbs - 1x30, 1x25, 1x27, 1x26, 1x28
(45lbs seems like a sissy weight, but my calves were SO tight that the seated calf HURT like a mofo)
Leg press on leg sled: 395lbs - 1x10; 415lbs - 2x10
Hip Adductor: 230lbs - 1x10, 2x8
Hip Abductor: 255lbs - 3x10
Leg Exts: 150lbs - 1x8; 155lbs - 1x8; 160lbs - 1x8

Posing practice, Qtr turns + Mandatories - 2x thru
(the little room I do this in got way too crowded, so I had to bail)

Abs:
Machine crunch: 125lbs - 3x12
Precor V-crunch ab machine w/10lbs added - 3x15

**Spackled some when I got home....

Macros:
Cals: 1,361
Fat: 28.6g/19%
Carbs: 120.4g/33%
Fiber: 20.2g
Net carbs: 100.2g
Protein: 158.4g/49%

Tuesday 7/7

AM Training - Delts & Triceps
Elliptical; 5 mins
Rotator cuff DB work: 10lb DBs - 3x10

Seated O/H DB press: 25lb DBs - 1x8; 30lb DBs - 1x6, 2x8
Cable upright rows: 9 - 1x10; 10 - 1x8, 1x10; 11 - 1x8
Seated DB rear lateral raises: 20lb DBs - 2x10, 1x12
EZ Bar Skullcrushers: 45lbs added - 4x10
DB kickback: 25lb DBs - 1x10*, 1x12*; 30lb DB - 2x10*
*each side

**Decided to do my workout this morning being that on timecard day of a payroll week, one never knows how the day will go.....not too bad today tho.....And it still amazes me that my lifts are still as strong as they are & I'm even increasing on some!!

Oh, there was also a BIG pile of donuts & bagels at work today.......wtf? Anyway, they looked good tho I didn't have any.....and I know if I had one, they wouldn't taste as good as they looked....

But what got me every time I went near them (they were in the copy room) was the SMELL....the yeasty-bready smell was getting to me.....whew!

/rant

Macros:
Cals: 1,293
Fat: 33g/24%
Carbs: 93.6g/25%
Fiber: 20.5g
Net carbs: 73.2g
Protein: 157.9g/52%

Monday 7/5

AM Cardio
Elliptical; 35 mins; 371 cals; 3.21 miles

PM Weights - Chest & Biceps
Pushups - 2x20

Flat DB Press: 40lb DBs - 2x8; 45lb DBs - 2x8; 50lb DBs - 2x6 PR!
Incline DB Press: 40lb DBs - 4x8
Incline DB Flyes: 25lb DBs - 3x10
Standing EZ bar curls: 45lbs added - 1x5, 3x6
Hammer DB Curls: 20lb DBs - 2x10; 25lb DBs - 2x8

Macros:
Cals: 1,329
Fat: 38.7g/26%
Carbs: 92g/25%
Fiber: 16.1g
Net carbs: 75.9g
Protein: 156.6g/49%

Sunday 7/5 Macros

Cals: 1,152
Fat: 33.8g/26%
Carbs: 60.4g/18%
Fiber: 9.6g
Net carbs: 50.8g
Protein: 158.6g/56%

**Ended up taping & mudding the closet doorway & mudding the rest of the room again.....Extra cardio!

Fri, Sat, Sun 7/3 - 7/5

Friday 7/3

Training: Back & Hamstrings

**Had a bit of trouble getting started this morning.....also modified the workout due to it being at home.....

Warmup: Elliptical; 4 mins

Underhand lat pulldown: 8 - 1x8; 9 - 1x8; 10 - 1x8; 11 - 2x6
Seated mid row: 8 - 1x8; 9 - 1x8; 10 - 1x6, 2x8
SLDL w/EZ bar: 122.5lbs - 1x8, 3x10
Shrugs w/EZ bar: 122.5lbs - 4x10
Seated cable row: 16 - 1x10, 2x12
Stability ball roll to failure: 1x25, 2x30, 2x32
Bridge w/25lb plate: 1x22, 1x25, 1x30

Macros:
Cals: 1,457
Fat: 37.1g/23%
Carbs: 88.9g/21%
Fiber: 16.1g
Net carbs: 72.8g
Protein: 157.6g/45%
Sat 7/4

Never got to do my workout today (cardio only).....needed to be over the step-daughter's house to paint by 10am and I spent about 1 hour beforehand putting another coat of spackle upstairs....then we painted what will be her BR at her house....

After her house we went to Lowe's for supplies, came home & demo'd the guest BR (which is the room we've been working on) closet doorway to enlarge the closet door opening......Back to Lowe's again for more supplies & my very own Nailgun set!! I'm like a kid at Christmas....woot!

By the time all this was done, it was 7pm and I was beat!

Macros:
Cals: 1,388
Fat: 37.1g/24%
Carbs: 65.7g/17%
Fiber: 11.9g
Net carbs: 53.8g
Protein: 143.8g/44%

Sun 7/5

AM Cardio
Elliptical; 35 mins; 366 cals; 3.18 miles

Abs:
Crunch on fitball w/25lb plate: 3x20
Leg raises on floor w/fitball: 3x20

**Holding off on doing weight & measurements due to extenuating circumstances.....

Thursday 7/2

Delts & Triceps
Warmup: Elliptical; 5 mins

Seated reverse DB lateral raises: 20lb DBs - 3x10
Standing DB Side lateral raises: 15lb DBs - 1x8; 17.5lb DBs - 3x6
Seated DB O/H press: 30lb DBs - 4x8
Seated cable inward shoulder press: 5 - 4x10
Dips to failure on flat bench: 1x22, 3x24
Seated o/h cable tricep exts: 12 - 4x10


Macros:
Cals: 1,313
Fat: 36.7g/25%
Carbs: 93.3g/25%
Fiber: 16g
Net carbs: 77.3
Protein: 157.2g/49%

Wednesday 7/1

AM Cardio
Spin bike; 30 mins; 16 sprints

Abs:
Russian twist w/6lb med. ball: 2x40, 1x50
Decline bench crunch: 3x20
Leg scissors on flat bench: 1x30, 2x50

**And I'm off from work the rest of the week! Yay!

Macros:
Cals: 1,189
Fat: 37.5g/29%
Carbs: 57.2g/17%
Fiber: 15.1g
Net carbs: 42.1g
Protein: 153.1g/55%