Playing catchup!!

OK I'm behind in posting my workouts......

Thursday 10/29

PM Training - Chest & Arms
Warmup:
Elliptical; 3 mins

Flat DB Press: 35lb DBs - 2x8; 40lb DBs - 1x6, 2x8
Incline DB Press: 35lb DBs - 4x10
Incline DB Flyes: 25lb DBs - 3x10
Cable curls: 7 - 1x8; 8 - 1x8; 9 - 1x6, 1x8
Cable rope pressdowns: 4 - 1x8; 5 - 3x8
Superset:
DB Standing Hammer curls: 25lb DBs - 2x10
Tricep dips off flat bench to failure: 1x20, 1x22
Crunches on fitball: 3x30

PWO Cardio
Elliptical; 45mins; 434 cals; 4.01 miles

**Hubby wanted to go out to eat afterwards, so we went to a local brewpub to watch the Phils vs. the Yankees.....

Friday 10/30

AM Cardio
Elliptical; 45 mins; 443 cals; 4.09 miles

Saturday 10/31

AM Cardio
Elliptical; 45 mins; 444 cals; 4.09 miles

**Having trouble sticking to my macros and have been eating extra, so I decided to do some extra cardio to "make up" for that & help curb any bloating....I've felt extraordinarily hungry this week......I'm really hoping I can get back on track this coming week.....

Wednesday 10/28

PM Training - Legs
Warmup:
Walked to the gym from work
ATG squats w/std bar: 20lbs added - 1x10; 30lbs added - 2x10; 40lbs added - 2x10; 50lbs added - 2x10
(Used the squat cage for these this time so the side bars of the squat rack woudn't be in the way, thus allowing me to get lower)

Superset:
Seated calf raise: 80lbs - 1x20; 90lbs - 1x20, 1x18
Bar lunges w/std bar: 40lbs added - 3x8 each side
(did I ever mention I hate lunges?!)
Leg press on leg sled: 395lbs - 5x8
Heavy calf press on leg sled: 575lbs - 1x20; 605lbs - 1x15, 2x16
Sumo DB squat, heels on plate: 65lb DB - 4x10
Leg Exts: 130lbs - 4x10
Hip Adductor: 210lbs - 3x8
Hip Abductor: 230lbs - 3x10
Seated leg curls: 90lbs - 1x10; 100lbs - 1x8, 2x10

**I have a feeling my legs will be quite sore tomorrow...Also felt very hungry today and ended up eating off my plan......

Tuesday 10/27

Cardio Only Day!!

HIIT PM Cardio
Spin bike; 30 mins; 15 sprints

Abs:
Leg raises w/fitball: 3x20
Decline bench crunch: 3x20

**And I resisted the cake & pie today....yay me! Weighed in at 139lbs this morning.....

Macros:
Cals: 1,467
Fat: 47.7g/30%
Carbs: 91.5g/23%
Fiber: 29.8g
Net carbs: 61.7g
Protein: 164.6g/47%

Monday 10/26

PM Training + Cardio
Back & Shoulders
Warmup:
Walked to the gym from work
ARC trainer - 2 mins

Wide-grip lat pulldowns: 85lbs - 2x8; 100lbs - 3x6
Machine back exts: 140lbs - 2x10; 150lbs - 2x10
SLDL w/std bar: 70lbs added - 2x8; 90lbs added - 4x6 (weight felt heavy, but I got it done w/good form!)
1-armed DB row: 40lb DB - 3x10 each side
Seated O/H DB Press: 22.5lb DBs - 2x8; 25lb DBs - 2x8; 30lb DBs - 1x6
Superset:
Front raises w/25lb Plate: 3x10
Seated DB side laterals: 12.5lb DBs - 3x10
Cable rope crunch: 50lbs - 1x20; 57.5lbs - 1x18; 65lbs - 2x15

PWO cardio
Walk on treadmill; 30 mins; 2-7-2% incline; 1.68 miles

**Good workout! Strength was good, so I expect to get my full strength back very soon. Guy at the gym told me I looked great too.....


Tomorrow there's a Birthday celebration at work where there will pie & cake.....

Mantras will be:
Just because it's there, doesn't mean I have to eat it
Just because it's FREE, doesn't mean I have to eat it

Wash, rinse, repeat....

Macros:
Cals: 1,523
Fat: 37.4g/22%
Carbs: 130.5g/33%
Fiber: 25.7g
Net carbs: 104.8g
Protein: 168.4g/45%

**A bit over on the macros (carbs), but I had prepped my food for the day last nite....tweaked today where I could.....

Sunday 10/25

Cardio Only today....

AM Cardio
Elliptical; 45 mins; 431 cals; 4.00 miles

**Spent the rest of the day cooking and prepping food for the week....

Macros:
Cals: 1,963
Fat: 62.5g/29%
Carbs: 191.8g/38%
Fiber: 21g
Net carbs: 170.8g
Protein: 156g/33%

Weds 10/21

Just did some cardio today....

PM Cardio
Elliptical; 45 mins; 436 cals; 4.32 miles

Macros:
Cals: 1,728
Fat: 55.7g/30%
Carbs: 131.9g/29%
Fiber: 27.3g
Net carbs: 104.6g
Protein: 169.3g/42%

**Did much better with my eating today....have a bit of swelling, but not a ton - think it's mostly in my calves....still have some upper ab definition even....progress!

Tuesday 10/20

PM Training & Cardio
Chest & Biceps
Warmup:
Elliptical; 3 mins

Pushups to failure: 1x16, 2x20
Seated cable vertical chest press: 5 - 2x8; 6 - 2x8; 7 - 3x8
Incline inward cable chest press: 4 - 1x8; 5 - 3x8
Curls w/EZ bar: 30lbs added - 1x6; 35lbs added - 4x6
Rope cable curls: 7 - 1x10; 8 - 1x9, 2x10

Elliptical; 25 mins; 252 cals; 2.49 miles

*Mostly used the cable machine tonite just cuz I felt like it....stayed a bit longer on the elliptical also so I could finish watching Man vs. Food - the stuff that guy eats is just crazy!!

Tho I over-ate myself today, so I shouldn't take him to task.....

Monday 10/19

Have the day off from work today, so I decided after all to lift this week & took advantage of the day off + post-show rebound (of which I have minimal! Yay me!!) and went to the gym for some legs......

Legs & Abs + Cardio
Warmup:
Walk on treadmill; 5 mins

Front squats w/std bar: 40lbs added - 2x10; 50lbs added - 3x8; 60lbs added - 2x6
(Used the squat rack & went down as low as the side bars let me)
Single-legged seated calf raises: 50lbs - 1x18*, 3x16*, 1x18*
*each leg
Sumo DB squats, heels on plate: 70lb DB - 4x10
(went as low as the DB would let me)
Leg exts: 130lbs - 3x10
Machine back exts: 130lbs - 1x12; 140lbs - 2x12
Cable rope crunches: 60lbs - 1x10, 3x12
Hanging Leg raises: 2x15, 1x16
DB step ups on bench: 15lb DBs - 2x12 each leg

Walk on incline treadmill, 2-7% incline; 32 mins; 1.77 miles

**Also took advantage of the day off & did the laundry & cleaned the house.....

Macros:
Cals: 1,827
Fat: 42.4g/21%
Carbs: 174.6g/35%
Fiber: 28.3g
Net carbs: 146.3g
Protein: 157.9g/36%

Friday 10/16

AM Training - Upper body
Warmup:
Elliptical; 3 mins

Fitball crunch: 4x25
Cable upright rows: 7 - 4x10
Cable flyes: 2 - 4x15
Standing side DB lateral raises: 10lb DBs - 4x12
Seated cable rows: 12 - 1x12, 1x10, 2x12
DB kickbacks: 20lb DB - 4x10 each arm
Hammer grip DB bicep curls: 15lb DBs - 4x12
DB front raises: 10lb DBs - 4x12
Cable tricep pressdowns: 4 - 4x12
Seated DB reverse lateral raises: 15lb DBs - 2x10, 2x12
Seated vertical cable chest press: 4 - 4x15
Wide grip cable lat pulldowns: 5 - 4x16

**Didn't pay attn. to time this morning, so did all this in a rush & ran out to the hairdressers....

Cardio
Elliptical; 20 mins; 176 cals; 1.76 miles

**Didn't have enough time to do this after my workout, so did it when I got home from the hairdressers....

Got my polygraph at 4pm (hate those things) and I passed in 1 try! Yay And I'm covered in 7 coats of Protan.....hubby says I'm looking very good....

Macros:
Cals: 1,300
Fat: 28.9g/20%
Carbs: 110.1g/29%
Fiber: 26.7g
Net carbs: 83,4g
Protein: 154.4g

Thursday 10/15

AM Training & Cardio
Upper body
Warmup:
Elliptical; 3 mins

Standing side DB lateral raises: 10lb DBs - 4x10
Cable tricep pressdowns: 4 - 3x10, 1x12
Seated cable rows: 12 - 4x12
Seated cable chest press: 4 - 4x15
Seated cable flyes: 2 - 4x15
Seated reverse DB laterals: 15lb DBs - 4x12
DB front raises: 10lb DBs - 2x10, 1x12, 1x14
Hammer grip DB bicep curls: 15lb DBs - 4x12
Cable upright rows: 7 - 4x10
DB kickbacks: 20lb DB - 4x12 each arm
Fitball crunch: 4x25

Elliptical; 20 mins; 180 cals; 1.79 miles

**Another 4am workout today, so needless to say I was pretty tired today.....And I'm back to being cold & hungry....and I'm anxious/excited about Saturday....already used 1 full bottle of Protan so far....LOL

Macros:
Cals: 1,323
Fat: 30.6g/21%
Carbs: 120.3g/32%
Fiber: 28.7g
Net carbs: 91.6g
Protein: 150.1g/47%

Weds 10/14

AM Training - Chest/Shoulders/Triceps
Warmup:
Elliptical; 3 mins

DB flat chest press: 30lb DBs - 2x12; 35lb DBs - 3x10
Incline DB flyes: 20lb DBs - 4x12
Incline DB press: 30lb DBs - 4x10
Seated DB O/H press: 20lb DBs - 2x10, 2x12
Seated machine tricep exts w/rope: 8 - 2x15, 1x14, 1x12
Standing DB lateral raises: 10lb DBs - 1x12, 2x15, 1x18
DB Front raises: 10lb DBs - 1x15, 1x16, 2x18
Cable tricep pressdowns: 3 - 1x20, 4 - 3x16

PM Cardio
Elliptical; 25 mins; 255 cals; 2.52 miles

Macros:
Cals: 1,439
Fat: 32.2g/20%
Carbs: 141g/36%
Fiber: 29.8g
Net carbs: 111.2g
Protein: 150g/44%

Tuesday 10/13

AM Training & Cardio
Warmup:
Elliptical; 3 mins

Back & Biceps
Seated reverse DB lat raises: 20lb DBs - 3x10
Wide-grip lat pulldowns: 6 - 2x12; 7 - 3x12
Seated cable mid-row: 6 - 2x15, 1x16
1-armed DB row: 30lb DB - 2x12*, 1x14*
*each side
EZ bar curls: 30lbs added - 4x10
Standing DB hammer curls: 15lb DBs - 2x15, 2x16

PWO cardio
Elliptical; 35 mins; 348 cals; 3.44 miles

**Yes, I got up at 4am to do all this!! I surprisingly didn't feel overly tired today either.....carbs are making me FULL.....MMMMM!

Macros:
Cals: 1,491
Fat: 35g/21%
Carbs: 160.1g/38%
Fiber: 36.5g
Net carbs: 123.6g
Protein: 145.3g/41%

Monday 10/12

AM Cardio
Elliptical; 45 mins (incl 5 min cooldown); 451 cals; 4.31 miles

PM Training - Legs
Warmup:
Walk to the gym from work
Treadmill; 5 mins

Squats w/std bar: 50lbs added - 2x12; 60lbs added - 1x10, 3x12
Seated calf raises: 70lbs - 1x15, 1x20; 75lbs - 2x20, 1x18
Leg press on leg sled: 395lbs - 4x10
Sumo DB squats, heels on plate: 60 - 4x12
Hip Adductor: 210lbs - 3x10
Hip Abductor: 230lbs - 3x12
Seated leg curls: 90lbs - 3x15
Leg exts: 130lbs - 1x12, 2x10

PWO:
Posing practice - 10 mins
Routine practice - 4x thru

**And that's the last leg workout before the show!! Felt tired today - power went out in the middle of the night which woke me up then when it came back on, it woke me up again....

The low water today was tough....I must've been drinking a helluva lot of water as I found only 1.25 gallons tough.....wicked dry mouth all day today....

Macros:
Cals: 1,591
Fat: 34.7g/20%
Carbs: 179.1g/42%
Fiber: 30.5g
Net carbs: 148.6g
Protein: 145.6g/38%

Sunday 10/11

AM Cardio
Spin bike; 45 mins - 5 min warmup, 20 sprints over 20 mins; 20 min cooldown

Macros:
Cals: 1,112
Fat: 29.6g/24%
Carbs: 59g/18%
Fiber: 19.3g
Net carbs: 39.7g
Protein: 154.9g/57%

Saturday 10/10

And so begins Peak Week! Oh yeah! Cardio Only day today.....

AM Cardio
Spin bike; 45 mins - 5 min warmup, 20 sprints over 20 mins; 20 min cooldown

Macros:
Cals: 1,117
Fat: 31.5g/25%
Carbs: 60.3g/19%
Fiber: 20.4g
Net carbs: 39.9g
Protein: 152g/56%

**Congrats on First Place Joe! Whoooo!!!!

Saturday 10/10 Weight & Measurements

Weight = 130.8lbs
Bust = 34"
Waist = 27"
Waist @ belly button = 29"
Hips = 33.5"

Friday 10/9

AM Cardio
Elliptical; 50 mins; 496 cals; 4.75 miles

PM Training - Delts, Triceps & Abs
Warmup:
Walk to the gym from work
ARC trainer - 3 mins

Seated O/H DB Press: 25lb DBs - 2x8; 30lb DBs - 1x8, 2x7
Seated Side DB laterals: 15lb DBs - 3x8, 1x10
Front raises w/25lb plate: 4x12
Seated machine tricep pressdown: 110lbs - 1x10; 120lbs - 3x8
Hanging leg raises: 4x15
Cable rope crunch: 70lbs - 1x10 (barely - too heavy); 60lbs - 3x12
Seated tricep extension machine: 110lbs - 4x10

PWO - posing & routine practice; 20 mins

**Felt pretty good today!! Was busy at work so the day went by fast, which is good cuz I'm in a hurry to get to the weekend.....lots to do this weekend!

Macros:
Cals: 1,152
Fat: 30g/23%
Carbs: 67.9g/21%
Fiber: 20.2g
Net carb: 47.7g
Protein: 158.5g/56%

**Do you want weight & measurements this weekend?

Thursday 10/8

Cardio Only Day!

AM Cardio
Spin bike; 40 mins; 20 sprints

Macros:
Cals: 1,030
Fat: 30.1g/26%
Carbs: 34.2g/13%
Fiber: 15.3g
Net carbs: 18.9g
Protein: 156.9g/62%

**Felt decent today despite the very low carbs....tired, but otherwise good!

Weds 10/7

AM Cardio
Elliptical; 45 mins; 451 cals; 4.31 miles

PM Weights - Legs
Warmup:
Walk to the gym
Treadmill; 5 mins

Front squats w/std bar: 50lbs added - 1x6, 1x8; 60lbs added - 3x6
SLDL w/std bar: 70lbs added - 1x8; 80lbs added - 3x8
Sumo DB squat, heels on plate: 65lb DB - 4x10
Single-legged seated calf: 45lbs - 1x20*, 1x16*; 50lbs - 1x16*, 2x15*
*each leg
Hip Adductor: 225lbs - 3x8
Hip Abductor: 250lbs - 3x8
Leg Exts: 140lbs - 3x10
DB step ups: 15lb DBs - 2x12 each side

PWO - Posing & routine practice.....

Macros:
Cals: 1,242
Fat: 31.1g/23%
Carbs: 93.9g/26%
Fiber: 26.2g
Net carbs: 67.7g
Protein: 155.8g/52%

Weds 10/7 Weight & Measurements

Weight = 132.6lbs
Bust = 33"
Waist = 27"
Waist at belly button = 29.5"
Hips = 33.5"

Tuesday 10/6

Cardio Only Day!

AM Cardio
Spin bike; 40 mins; 20 sprints

Abs:
Leg raises w/fitball - 3x20
Crunch on fitball w/40lb DB - 4x20

**Felt tired today.....meh! Made it thru the day too...Yay!

Macros:
Cals: 1,027
Fat: 30g/26%
Carbs: 34g/13%
Fiber: 14.6g
Net carbs: 19.4g
Protein: 156.1g/62%

Monday 10/5

AM Cardio
Elliptical; 45 mins
(hit the reset button before I could record the mileage/cals burned....GRRR)

Side crunch on fitball w/12lb DB - 3x20 each side

PM Weights - Back & Hamstrings
Warmup:
Elliptical; 3 mins

Wide-grip lat pulldown: 8 - 4x8
Seated leg curls: 11 - 2x10; 12 - 3x8
1-armed DB bench row: 40lb DB - 3x10 each side
DB Pullover on flat bench: 40lb DB - 3x12
Cable glute kickback: 6 - 2x10*; 7 - 3x8*
*each side

Macros:
Cals: 1,126
Fat: 29.1g/24%
Carbs: 63.3g/20%
Fiber: 18.5g
Net carbs: 44.8g
Protein: 153.6g/56%

Sunday 10/4

13 days & counting!!

AM Training & Cardio
Training - Chest & Biceps
Warmup:
Elliptical; 3 mins

Pushups to failure: 3x20
Incline DB Press: 35lb DBs - 1x8; 40lb DBs - 3x6
Flat DB Press: 40lb DBs - 4x8
Curls w/EZ bar: 40lbs added - 4x6
Cable rope curls: 9 - 1x8; 10 - 3x8

PWO Cardio
Elliptical; 45 mins; 470 cals; 4.47 miles

**Do you want weight & measurements again on Wednesday?

Macros:
Cals: 1,111
Fat: 30.2g/24%
Carbs: 62.8g/20%
Fiber: 15.5g
Net carbs: 47.3g
Protein: 153.8g/56%

Sat 10/3

Cardio Only Day!!

AM Cardio
Spin bike; 40 mins; 20 sprints

Abs:
Decline bench crunch - 3x20
Jackknives w/fitball - 3x20

**Also cleaned out & primed the hall closet today.....and began getting my show stuff together....

Macros:
Cals: 1,159
Fat: 38.9g/30%
Carbs: 50.5g/15%
Fiber: 14.8g
Net carbs: 35.7g
Protein: 157g/54%

Sat 10/3 Weight & Measurements

Weight: 133.8lbs
Bust: 33"
Waist: 27"
Waist @ belly button: 30"
Hips: 34"

Friday 10/2

AM Cardio
Elliptical; 45 mins; 444 cals; 4.25 miles

PM Training - Delts & Triceps
Warmup:
Walk to the gym from work
ARC trainer - 3 mins

Seated DB O/H Press: 25lb DBs - 2x8; 30lb DBs - 1x6, 2x8
Seated side DB lateral raises: 15lb DBs - 1x10, 2x8, 1x10
Front raises w/25lb plate: 4x12
Seated tricep pressdown machine: 110lbs - 1x10; 120lbs - 3x10
Nautilus tricep extension machine: 95lbs - 1x12; 110lbs - 1x10; 115lbs - 2x10

Posing/routine practice - 20 mins

**Felt REALLY cold today.....wore gloves in my office at work! LOL

Will do weight/measurements tomorrow morning.....do you also want pics?

Macros:
Cals: 1,223
Fat: 34.1g/24%
Carbs: 79.2g/25%
Fiber: 17.2g
Net carbs: 62g
Protein: 154.9g/51%

Thursday 10/1

Cardio Only Day!!

AM Cardio
Spin bike; 35 mins; 20 sprints

Abs:
10 minute ab video on Exercise TV

**Holee Molee I was freezing cold today......I could not get warm!! Otherwise just felt tired all day.....

Macros:
Cals: 1,187
Fat: 36.3g/27%
Carbs: 54.4g/18%
Fiber: 19.1g
Net carbs: 35.3g
Protein: 158.4g/55%