Wednesday 12/30

PM Training - Legs
Warmup:
Walked to the gym
Treadmill - 3 mins
ATG squats w/std bar: 50lbs added - 2x8; 60lbs added - 2x8

Front squats w/std bar: 60lbs added - 1x6, 1x8; 70lbs added - 4x6
Seated calf: 125lbs - 1x16, 1x15, 1x16
DB SLDL: 65lb DBs - 4x8
DB Split squat, back foot on bench: 25lb DBs - 3x8 each side
Seated machine leg press, feet high: 140lbs - 1x10; 150lbs - 2x10; 160lbs - 1x8
Leg exts: 130lbs - 3x10

PWO Cardio
Treadmill; 30 mins; 1.62 miles

Tuesday 12/29

AM Cardio
Elliptical; 45 mins; 435 cals; 3.93 miles

Monday 12/28

AM Training - Back & Shoulders
Warmup:
Elliptical - 2 mins
Straight-arm cable pulldowns: 5 - 2x10

Underhand cable lat pulldowns: 10 - 1x8; 11 - 3x7
DB Bent-over rows: 40lb DB - 2x10*; 45lb DB - 3x8*
*each side
Asst'd Glute/ham exts: 2x16, 2x18
Close-grip pulldowns w/V-bar: 10 - 3x10
Seated DB O/H Press: 25lb DBs - 2x8; 30lb DBs - 2x7, 1x6
Seated DB lateral rows up/down: 12lb DBs - 3x10


**Decided to skip PM Cardio to instead put a 2nd coat of spackle on the new LR/DR drywall & finish my holiday baking....thankfully that was the last batch! Giving it away tomorrow nite!

Sunday 12/27

AM Cardio
Elliptical; 45 mins; 456 cals; 4.08 miles

**Did some various home projects the rest of the day.....

Weds 12/23

AM Training - Legs
Warmup:
Treadmill; 3 mins
ATG Squats w/std bar: 50lbs added - 2x8; 60lbs added - 2x8

Front squats w/std bar: 50lbs added - 2x8; 60lbs added - 4x6
Seated calf: 125lbs - 3x15
DB SLDLs: 65lb DBs - 1x8, 1x10, 2x8
DB Split squats, back foot on bench: 20lb DBs - 1x8*; 25lb DBs - 2x8*
*each side
Leg exts: 130lbs - 3x10
Machine leg press, feet high: 130lbs - 1x10; 140lbs - 1x10; 150lbs - 2x10
(closest thing to a hack squat machine we have)
Nautilus hip adductor: 110lbs - 3x8
Hip Abductor: 240lbs - 3x8

Tuesday 12/22

AM Training - Chest & Arms
Warmup:
Elliptical; 2 mins
Pushups: 1x14, 1x16

Flat DB Press: 40lb DBs - 2x8; 45lb DBs - 1x6, 3x7
Incline DB Press: 40lb DBs - 4x8
Flat DB Flye: 25lb DBs - 3x12
Incline DB Curls: 25lb DBs - 2x7, 1x6, 1x7
Skullcrushers w/EZ bar: 40lbs added - 1x12; 50lb DBs - 1x6, 2x7
Superset:
DB Concentration curls: 20lb DB - 2x10 each side
DB Kickbacks: 30lb DBs - 1x10, 1x12 each side

Abs:
Hip thrusts on flat bench: 4x30
Side bends w/25lb plate: 4x15 each side

PM Cardio
Elliptical; 35 mins; 355 cals; 3.17 miles

Mon 12/21

AM Cardio
Ellitpical:
25 mins; 255 cals; 2.27 miles
25 mins; 265 cals; 2.35 miles

**Good thing I did this this morning since I had to work late & it took forever to get home!

Sunday 12/20

Training - Back & Shoulders
Warmup:
Elliptical; 3 mins

Under-hand grip lat pulldowns: 8 - 1x10, 9- 1x10; 10 - 1x8; 11 - 1x8; 12 - 3x6 (whew! these were hard!)
DB bent-over row: 40lb DB - 2x8*; 45lb DB - 3x8*
*each side
Hamstring ext: 2x10 , 1x12, 1x15
(knelt on the seat of my cable machine for these & used the long bar to "lean" on....not sure if this is the correct name or not!)
Close-grip pulldown w/V-bar: 10 - 3x10
Standing DB O/H Press: 20lb DBs - 1x8; 25lb DBs - 2x8; 30lb DBs - 2x6
Seated DB side-ups/lat raises: 12lb DBs - 3x10

Weds 12/16 thru Friday 12/18

Wednesday 12/16

AM Training - Chest & Arms
Warmup:
Elliptical; 2 mins

Pushups: 1x16, 1x18, 2x16
Incline DB press: 40lb DBs - 3x8, 2x7
Flat bench DB x reps: 40lb DBs - 1x12, 1x10, 1x12
Curls w/EZ bar: 40lbs added - 1x8; 45lbs added - 3x7
Cable tricep pressdowns: 6 - 2x8; 7 - 2x8; 8 - 1x7
Superset:
Cable rope curls: 10 - 2x10
DB kickbacks: 30lb DB - 2x10 each side

Side bends w/25lb Plate: 3x15 each side

**Didn't feel overly strong with this workout, but got it done.....

Thursday 12/17

AM Cardio
Spin bike; 30 mins; 15 sprints

**Birthday at work today......got to have a piece of the cheesecake that a coworker makes only 2x a year.....good stuff!

Friday 12/18

AM Training - Legs
Warmup:
Treadmill; 4 mins
ATG squats w/std bar: 50lbs added - 2x10; 60lbs added - 2x8

Squats w/std bar: 70lbs added - 2x8; 90lbs added - 4x6
Heavy calf press on leg sled: 735lbs - 2x18; 755lbs - 2x18
Wide stance leg press on leg sled: 395lbs - 4x10
DB Lunges: 30lb DBs - 3x8 each side
Seated calf: 115lbs - 1x16; 125lbs - 2x15
Seated leg curls: 110lbs - 4x10
Hip Abductor: 235lbs - 3x10
Nautilus Hip Adductor: 110lbs - 3x8

Cable rope crunch: 70lbs - 1x12; 85lbs - 1x10, 1x8
Hanging leg raises: 3x15

**Pretty crowded in the gym this morning......couldn't get the step again, so no step ups again.....Today is our office Christmas party.....

Tuesday 12/15

AM Training - Back & Shoulders
Warmup:
Elliptical; 2 mins
Cable straight-arm pulldowns: 5 - 3x10
Seated reverse DB lateral raises: 20lb DBs - 3x10

Extra-wide lat pulldowns: 9 - 1x7, 3x8
Bent-over rows w/EZ bar: 70lbs added - 1x7, 4x8
Seated reverse cable pulldowns: 9 - 3x10
Cable upright rows: 10 - 2x8; 11 - 1x7, 2x8
Seated DB lateral up/down: 15lb DBs - 2x6; 17.5lb DBs - 1x4, 1x5

**Not a bad workout for the Crack O'dark!!

PM Cardio
Elliptical; 30 mins; 300 cals; 2.69 miles

Crunches on fitball w/45lb DB - 4x20

Macros:
Cals: 1,502
Fat: 32.7g/20%
Total Carbs: 142.3g/36%
Fiber: 29.5g
Carbs excluding veggies: 119.4g
Protein: 161.8g/45%

**Going to try the All in 1 as a pudding tomorrow morning!

Monday 12/14 Macros

Cals: 1,599
Fat: 40.9g/23%
Carbs: 152.2g/35%
(these are total, including veggies)
Fiber: 30.6g
Net carbs: 121.6g
Protein: 161.1g/42%

**Annnnnnd these were before the 4 cake balls I ate.....LOL Not even I can resist them! Tell Mare that....

Thursday 12/10 thru Monday 12/14

Thursday 12/10

AM Cardio
Spin bike; 30 mins; 15 sprints

Friday 12/11

**Day off....woke up with a bad headache & got talked into going out to lunch then baked in the afternoon....

Saturday 12/12

AM Cardio
Elliptical; 45 mins; 454 cals; 4.06 miles

Sunday 12/13

PARTY!!

Monday 12/14

AM Training - Legs
DB Step ups on high step: 15lb DBs - 3x10 each side
Squats w/std bar: 50lbs added - 1x8; 60lbs added - 1x8; 70lbs added - 2x7; 90lbs added - 4x6
SLDL w/std bar: 90lbs added - 2x8, 1x7
(My right hamstring popped while doing these.....Argh!)
Heavy calf press on leg sled: 735lbs - 1x15, 3x16
Wide-stance leg press on leg sled: 375lbs - 4x10
Seated calf raise: 100lbs - 3x18
Seated leg curls: 95lbs - 1x10, 1x8
(Doing these hurt my hammie, so only 2 sets)
DB Lunges: 30lb DBs - 3x8 each side
Hip Abductor: 235lbs - 3x8
Nautilus Hip Adductor: 110lbs - 3x8

**Got my butt out of bed at 4:30am to get my lifting in to make up for Friday's missed leg workout.....will probably have to start doing this for the next month due to how busy we will be thru February although I don't like lifting in the morning as I don't feel as strong.....Hamstring wasn't overly sore today, but I can definitely feel where it popped....lower hamstring, just above the knee....

PM Cardio
Elliptical; 30 mins; 306 cals; 2.73 miles
(done at home)

Wednesday 12/9

AM Cardio
Elliptical; 30 mins; 294 cals; 2.64 miles

PM Weights - Back & Shoulders
Warmup:
Cable straight-arm pulldowns: 5 - 3x10
Seated DB reverse lateral raises: 20lb DBs - 3x10

Extra-wide lat pulldowns: 9 - 1x7, 1x8, 2x7
Bent-over rows w/EZ bar: 70lbs added - 1x7, 2x8; 75lbs added - 2x7
Seated reverse cable rope pulldowns: 9 - 3x10
Cable upright rows: 9 - 1x8; 10 - 2x8; 11 - 2x7
Seated DB side laterals up/down: 15lb DBs - 2x6; 17.5lb DBs - 1x6
Side bends w/25lb plate: 4x15 each side

**Decided to put off doing the SLDL's until Friday for leg day....I have the day off, so I'll get to go to the gym early & have the place mostly to myself.....plus use the big plates!!

Macros:
Cals: 1,662
Fat: 45.7g/25%
Carbs: 145.2g/33%
Fiber: 24g
Net carbs: 121.2g
Protein: 171.3g/42%

Tuesday 12/8

AM Cardio
Elliptical; 35 mins; 336 cals; 3.04 miles

Monday 12/7

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

Pushups to failure: 1x22, 1x20, 1x22, 1x21
Incline DB Press: 40lb DBs - 1x6, 3x7, 1x6
Flat DB x reps: 40lb DBs - 3x10
Curls w/EZ bar: 40lbs added - 1x7, 3x8
Cable tricep pressdowns w/short bar: 6 - 2x8; 7 - 2x8
Superset:
Cable rope curls: 9 - 1x12; 10 - 1x10
DB kickbacks: 25lb DB - 1x12*; 30lb DB - 1x10*
*each side
Decline bench crunch: 3x20

Macros:
Cals: 1,495
Fat: 32g/19%
Carbs: 138.7g/36%
Fiber: 31.7g
Net carbs: 107g
Protein: 163.1g/45%

Friday 12/4 thru Sunday 12/6

Well I'm behind posting my workouts again.....

Friday 12/4

AM Cardio
Elliptical; 35 mins; 359 cals; 3.21 miles

PM Training - Legs & Abs
Warmup:
Walk to the gym from work
ATG squats w/standard bar: 50lbs added - 2x10; 60lbs added - 2x10

Squats w/std bar: 70lbs added - 2x8; 90lbs added - 4x6
Heavy calf presses on leg sled: 715lbs - 1x18; 735lbs - 1x16; 755lbs - 1x16, 1x14
Wide stance leg press on leg sled: 395lbs - 4x10
Side bends w/45lb plate: 3x8 each side
Hip Abductor: 235lbs - 3x10
Nautilus Hip Adductor: 110lbs - 1x10, 1x8, 1x10
Superset:
Seated calf raise: 100lbs - 1x18, 1x20, 1x18
DB lunges: 30lb DBs - 3x8 each side
Seated leg curls: 110lbs - 3x10, 1x9
Cable rope crunch: 65lbs - 1x12; 72.5lbs - 1x12; 80lbs - 2x10
(different cable machine, thus different weights)

**Couldn't get the ONE step that's in the gym tonite, so couldn't do the step-ups.....all the benches were taken also.....

Saturday 12/5

Total day off.....worked on the kitchen some more....

Sunday 12/6

AM Cardio
Elliptical; 45 mins; 441 cals; 3.97 miles

**Jacked up my left shoulder muscle again (I get like a knot or a cramp that lasts for a few days in my lower Trapezius muscle) and got my hand smooshed in between the large boxed Xmas tree & the crawl space opening today - hand & arm are bothering me, like tendonitis or a pinched nerve feeling.....

Thursday 12/3

Cardio only today....

AM Cardio
Spin bike; 35 mins - 10 min warmup, 15 sprints, 10 minute cooldown

Abs:
Hip thrusts on flat bench: 3x30
Crunch on fitball w/45lb DB: 3x20



**Was lazy & ended up having cheese & crackers for dinner.....

Wednesday 12/2

PM Training & Cardio
Back & Shoulders
Warmup:
Cable straight-arm pulldowns: 5 - 1x8, 2x10
Seated DB reverse lateral raises: 20lb DBs - 3x10

Extra-wide lat pulldowns: 9 - 4x7
Bent-over rows w/EZ bar: 70lbs added - 1x6, 2x8; 75lbs added - 2x8
SLDL w/EZ bar: 147.5lbs total - 4x10
Seated reverse cable pulldowns w/rope: 9 - 3x10
Cable upright rows: 9 - 2x8; 10 - 3x8
Seated side DB laterals up/down: 15lb DBs - 3x6

PWO Cardio
Elliptical; 30 mins; 314 cals; 2.79 miles

Macros:
Cals: 1,573
Fat: 41.6g/24%
Carbs: 136g/33% (this is total)
Fiber: 38.9g
Net carbs: 97.1g
Carbs - veggie carbs: 122g
Protein: 165.2g/43%

Tues 12/1

Unintended day off as I wasn't feeling well....

Monday 11/30 Macro Change

New macros:
Cals: 1,578
Fat: 41.1g/23%
Carbs: 133.9g/33%
Fiber: 29.6g
Net carbs: 104.3g
Protein: 169.9g/44%

**Changed my last meal from a protein shake to chicken, cuz it's too darned cold for a protein shake....Brrr!