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%