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%

Sat 8/1 & Sun 8/2

Sat 8/1 Macros
Cals: 1,244
Fat: 34g/24%
Carbs: 55.6g/15%
Fiber: 15.6g
Net carbs: 40g
Protein: 155g/50%

Sunday 8/2

AM Cardio
Elliptical; 35 mins; 379 cals; 3.35 miles

Macros:
Cals: 1,277
Fat: 33.7g/23%
Carbs: 58.1g/16%
Fiber: 18.5g
Net carbs: 39.6g
Protein: 158.5g/50%

**Macros don't include the rice cakes I ended up eating at 11:00pm.......

Sat 8/1 Weight & Measurements Update

Weight: 145lbs
Bust: 35.5"
Waist: 28"
Waist @ belly button: 32.5"
Hips: 35.25"