Wednesday 12/29/10

AM Training - Arms & Abs
Seated O/H tricep exts w/rope: 10 - 2x10; 11 - 3x10
Standing cable curls: 8 - 1x8, 1x10; 9 - 3x8
Tricep pressdowns: 5 - 1x10; 6 - 3x8
Standing DB Hammer curls: 25lb DBs - 4x8
DB concentration curls: 20lb DB - 3x8 each side
Underhand tricep exts w/D-ring: 3 - 1x6*, 2x8*
*each side

Reverse crunch on bench: 2x15, 2x20
Side bends w/20lb kettlebell: 4x16 each side
Crunch on fitball w/25lb plate: 3x20

Tuesday 12/28/10

PM Cardio
Elliptical; 40 mins; 429 cals; 3.36 miles

Tuesday 12/28/10

**I'm confused on what day it is!

AM Training - Back & Shoulders
Warmup:
DB in/out: 12lb DB - 1x12*; 15lb DB - 2x10*
*each side
Hyperexts on fitball: 3x20
Cable upright rows: 10 - 3x8

Underhand lat pulldowns: 9 - 2x8; 10 - 3x8
Seated Mid-row: 9 - 4x8
Straight-arm pulldown: 5 - 3x12
Seated DB O/H Press: 25lb DBs - 3x10; 30lb DBs - 1x8
Seated DB Front raises: 15lb DBs - 3x10; 20lb DBs - 1x8

**Hope to do cardio after work, depending on what time the water company shows up & how long they take....

Monday 12/27

Off day - errands

Sunday 12/26/10

AM Cardio
Elliptical; 45 mins; 480 cals; 3.76 miles

Weds 12/22

Cardio
Elliptical; 30 mins; 316 cals; 2.48 miles

Tuesday 12/21/10

Off - bunch of appointments spread out over the day...

Monday 12/20

AM Cardio
Elliptical; 30 mins; 316 cals; 2.51 miles

Sunday 12/19/10

Cardio Only Day
Elliptical; 40 mins; 428 cals; 3.39 miles

Saturday 12/18

AM Cardio
Spin bike: 35 mins total time - 10 min warmup; 15 sprints over 15 mins; 10 min cooldown

**Onto baking, round 2!!

Weight = 168lbs this morning

Friday 12/17

Off - didn't feel great yesterday....

Thursday 12/16/10

AM Training - Legs
Warmup:
Walk on treadmill - 5 mins

DB lunges: 20lb DBs - 3x10 each side
Squats w/std bar: 50lbs added - 2x8; 70lbs added - 2x6; 90lbs added - 4x6
Seated calf raises: 90lbs - 1x18; 115lbs - 3x16, 1x15
Hip abductor: 230lbs - 1x10; 250lbs - 2x8; 255lbs - 1x8
Leg exts: 130lbs - 4x10
Seated leg curls: 110lbs - 3x8, 2x10

**Not sure I'll have macros today....company Christmas lunch is today....

Weds 12/15/10

AM Cardio
Elliptical; 30 mins; 322 cals; 2.57 miles

PM Training - Arms
Standing Cable curls: 8 - 1x8, 3x10
Cable tricep pressdowns: 5 - 1x8, 3x10
Standing DB hammer curls: 25lb DBs - 4x8
Seated O/H tricep exts w/rope: 11 - 1x12; 12 - 3x10
Standing DB curls: 20lb DBs - 3x8
Tricep dips on bench: 2x10, 1x12

Macros:
Cals: 1,565
Fat: 39.8g/23%
Carbs: 125.2g/32%
Protein: 133.4g/35%

Tuesday 12/14/10

AM Cardio
Elliptical; 30 mins; 307 cals; 2.48 miles

PM Training - Back & Shoulders
Warmup:
DB in/out: 12lb DB - 1x12*, 2x15*
*each side
Cable upright rows: 9 - 3x10

Underhand lat pulldowns: 9 - 2x8; 10 - 3x8
Seated cable mid rows: 8 - 1x8; 9 - 2x8, 1x9
Straight-arm pulldowns: 5 - 1x12; 6 - 2x10, 1x8
Seated O/H DB press: 25lb DBs - 1x8, 3x10
Seated DB Front raises: 15lb DBs - 4x10

Abs:
Side bends w/20lb kettlebell: 1x15*; 3x16*
*each side

Macros:
Cals: 1,542
Fat: 48.2g/28%
Carbs: 121.2g/31%
Protein: 151.9g/41%

Monday 12/13

Cardio Only Day
Elliptical; 50 mins; 556 cals; 4.41 miles

Macros:
Cals: 1,227
Fat: 37.7g/28%
Carbs: 39.6g/13%
Protein: 123.7g/43%

**Wasn't hungry today and didn't feel like eating....

Catching up!

Friday 12/10
Off work - shopping & errands.....new stove got delivered!

Saturday 12/11
Baking day!

Sunday 12/12
Christmas party! Fun stuff!

Thursday 12/9/10

AM Cardio
Elliptical; 30 mins; 322 cals; 2.57 miles

PM Training - Chest & Arms
Seated cable vertical chest press: 7 - 3x8; 8 - 2x8; 9 - 2x6
Incline cable inward chest press: 6 - 3x8; 7 - 1x7
Seated cable incline flyes: 5 - 3x10
Standing DB Hammer curls: 25lb DBs - 5x8
Cable D-ring underhand tricep ext: 2 - 1x15*; 3 - 3x8*
*each side

Side bends w/20lb kettlebell: 4x15 each side

Macros:
Cals: 1,663
Fat: 41.9g/22%
Carbs: 119.3g/28%
Protein: 150.5g/37%

Weds 12/8

**Night off from exercise...did some shopping and filled in the tile on the kitchen backsplash....

Macros:
Cals: 1.515
Fat: 39.1g/23%
Carbs: 71.1g/17%
Protein: 132.2g/37%

Tuesday 12/7

AM Cardio
Elliptical; 30 mins; 335 cals; 2.60 miles

PM Training - Back & Shoulders
Warmup:
DB in/out: 12lb DB - 2x10*, 1x12*
*each side
Hyperexts on fitball: 3x20

Cable Underhand lat pulldown: 9 - 2x8; 10 - 3x8
Seated cable mid-row: 8 - 1x8; 9 - 3x8
Seated reverse rope pulldown: 9 - 3x10
Seated DB O/H press: 25lb DBs - 3x8, 1x10
Seated DB Front raises: 12lb DBs - 1x10, 1x12, 2x15

Macros:
Cals: 1,426
Fat: 34.1g/22%
Carbs: 124.3g/33%
Protein: 154.2g/45%

Monday 12/6

AM Cardio
Elliptical; 30 mins

PM Training - Legs
Warmup:
Squat/swing w/20lb kettlebell: 3x12
Stability Ball Roll: 3x20

DB Squats, narrow stance: 50lb DBs - 6x8
Leg exts: 11 - 4x10
Seated leg curls: 8 - 1x12; 9 - 1x10; 11 - 2x10
Calf raises on 2x4: 1x30, 1x36, 3x40
DB Lunges: 25lb DBs - 4x10 each side

**This is last weeks leg workout I missed...

Macros:
Cals: 1,422
Fat: 33.3g/21%
Carbs: 117.8g/33%
Protein: 156.7g/46%

Friday 12/3 - Sunday 12/5

Off

Thursday 12/2

Cardio Only Day
PM Cardio
Elliptical; 45 mins; 497 cals; 3.86 miles

Macros:
Cals: 1,500
Fat: 38.7g/23%
Carbs: 98.1g/24%
Protein: 106g/30%

**Made an error with my macros today: skipped a meal at work so my protein is low and had a salad kit for dinner which was higher in carbs than I thought - thought I had the room for it, but I didn't realize I didn't till afterwards....

Weight = 165.4lbs Friday morning

Wednesday 12/1/10

PM Training - Upper body
Warmup:
DB in/out: 12lb DB - 3x12 each side
Pushups, hands on bench: 3x12

Cable upright rows: 10 - 3x10
Cable lat pulldown, underhand: 8 - 1x12; 9 - 1x10; 10 - 3x8
Seated cable mid-row: 7 - 2x8; 8 - 2x10
Seated cable vertical chest press: 7 - 1x8; 8 - 3x10
Standing DB front raises: 12lb DBs - 1x12; 15lb DBs - 3x10
Seated cable flyes: 5 - 4x10
Standing DB Hammer curls: 25lb DBs - 4x8
Standing cable D-ring underhand tricep exts: 2 - 1x10; 3 - 3x8*
*each arm

Macros:
Cals: 1,319
Fat: 35.8g/24%
Carbs: 100.2g/29%
Protein: 146.4g/46%

Tuesday 11/30/10

Off day....didn't feel great + had 2 contractor appts. after work....

Monday 11/29/10

Cardio Only Day
AM Cardio
Elliptical; 45 mins; 469 cals; 3.71 miles

**Stressful day at work, glad I got my exercise in in the morning!

Macros:
Cals: 1,571
Fat: 34.8g/20%
Carbs: 74.6g/18%
Protein: 147.5g/40%

Sunday 11/28/2010

Guess who's back???

Cardio Only Day
Elliptical; 45 mins; 480 cals; 3.77 miles

**Also decorated the house for Christmas....Good news - for being "off" all last week, my weight (as checked at my Dr. appt this morning) was 168lbs & while wearing shoes & clothes. So no change in weight....

Macros:
Cals: 1,292
Fat: 36.9g/26%
Carbs: 54.3g/17%
Protein: 102.5g/34%

Vacation Week of 11/21/2010

Yippee!

Thursday 11/18

PM Training - Legs (at home)
Warmup:
Squat/swing w/20lb kettlebell: 3x12
DB Lunges: 20lb DBs - 3x10 each side

Sumo DB Squat: 50lb DB - 4x12
DB squats, narrow stance: 40lb DBs - 2x10; 50lb DBs - 3x8
SLDL w/EZ bar: 90lbs added - 5x10
Calf raises on 2x4: 1x30, 4x35
Leg exts: 11 - 4x10

Macros:
Cals: 1,454
Fat: 35g/22%
Carbs: 120.9g/32%
Protein: 157g/46%

Weds 11/17

AM Cardio
Elliptical; 30 mins; 308 cals; 2.47 miles

PM Training - Chest & Arms
Warmup:
Pushups, hands on bench: 3x12

Vertical cable chest press: 7 - 1x8, 2x10; 8 - 3x8
Incline cable inward chest press: 5 - 1x10; 6- 2x10, 1x9
Flat seated cable flye: 5 - 3x10
Incline DB curls: 20lb DBs - 2x10; 25lb DBs - 1x7, 1x6
D-ring cable underhand tricep ext: 3 - 2x8*, 1x7*, 1x8*
*each side
Standing DB hammer curls: 25lb DBs - 3x8
Seated DB O/H tricep ext: 45lb DB - 1x8, 2x10

Macros:
Cals: 1,424
Fat: 40.6g/26%
Carbs: 112.4g/30%
Protein: 145.4g/44%

**OK I cannot handle 2 scoops of All Out!!! I looked like I had an all-over sunburn!! LOL

Tuesday 11/16

Cardio Only Day!

PM Cardio
Elliptical; 45 mins; 484 cals; 3.82 cals

Abs:
Reverse crunch on foam roller: 4x25
Crunch on fitball w/25lb Plate: 3x25

Macros:
Cals: 1,589
Fat: 48g/28%
Carbs: 77.7g/18%
Protein: 160.2g/43%

Monday 11/15

**Ok, off track for a couple of days...back on track for today!

AM Cardio
Elliptical; 35 mins; 360 cals; 2.89 miles

PM Training - Back & Shoulders
Warmup:
DB in/out: 12lb DB - 1x12*; 15lb DB - 3x10*
*each side
Hyperexts on fitball: 3x20
Wide-grip lat pulldowns: 8 - 3x8

Straight-arm pulldowns: 5 - 1x10; 6 - 3x8
Seated cable mid-row: 7 - 2x10; 8 - 1x10; 9 - 2x8
1-armed DB row: 45lb DB - 3x10 each side
Seated O/H DB press: 25lb DBs - 1x8, 3x10
Rear DB delt raise on bench: 20lb DBs - 3x10, 1x12

Macros:
Cals: 1,497
Fat: 54.5g/33%
Carbs: 107.9g/26%
Protein: 144.3g/41%

Sunday 11/14

Total off day....tired & sore from Saturday's work...

Saturday 11/13

Supposed to be an off day, but spent 8 hours doing finish construction over my step-daughter's house....sore today!!

Friday 11/12

PM Training - Legs
Warmup:
Squats w/25lb plate: 4x10

Front squats w/DB: 50lb DB (1 DB) - 2x10; 40lb DBs (2 DBs) - 3x10
1-legged SLDL w/20lb kettlebell: 1x10*, 3x15*, 1x18*
*each leg
Calf raises on 2x4: 1x30, 2x35, 2x40
Sumo DB squat: 50lb DB - 1x10, 3x12
Leg exts: 10 - 2x10; 11 - 2x10; 12 - 2x8

Macros:
Cals: 2,095
Fat: 55.6g/24%
Carbs: 166.9g/31%
Protein: 145.6g/28%

**Bit of a guess on the carbs - hard to find specific info on sushi (finished the leftover)

Thursday 11/11

AM Cardio
Elliptical; 30 mins; 300 cals; 2.42 miles

Macros:
Cheat meal - Sushi night!

Weds 11/10

PM Cardio
Spin bike - 35 mins total time
10 minute warmup
15 sprints over 15 mins
10 minute cooldown

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

Macros:
Cals: 1,594
Fat: 54.2g/31%
Carbs: 81.2g/19%
Protein: 149.4g/40%

**Over on the carbs a bit, had the last mini York peppermint patty...11g carbs per!

Tuesday 11/9

AM Cardio
Elliptical; 30 mins; 309 cals; 2.47 miles

PM Training - Chest & Arms
Warmup:
Pushups, hands on bench: 3x12

Seated vertical cable chest press: 6 - 1x10; 7 - 2x10; 8 - 3x8
Seated incline cable inward chest press: 5 - 1x10; 6 - 3x8
Seated vertical cable flyes: 5 - 3x10
Seated incline DB curls: 20lb DBs - 1x10, 1x8, 2x10
Cable underhand tricep ext w/D-ring: 2 - 1x10*; 3 - 3x8*
*each arm
Standing DB Hammer curls: 25lb DBs - 3x8
Seated DB O/H tricep ext: 40lb DB - 3x10

Crunch on fitball w/25lb plate: 4x25

Macros:
Cals: 1,683
Fat: 51.8g/28%
Carbs: 123.2g/27%
Protein: 140.4g/35%

Monday 11/8

AM Cardio
Elliptical; 30 mins; 309 cals; 2.47 miles

PM Training - Back & Shoulders
Cable straight-arm pulldowns: 5 - 4x10
Seated cable mid-row: 6 - 1x10; 7 - 2x10; 8 - 2x8
1-armed DB row: 45lb DB - 3x10 each side
Seated DB O/H press: 25lb DBs - 4x8
Seated DB rear delt raise: 20lb DBs - 4x10
Wide-grip lat pulldown: 8 - 3x8

**Bit of a late start due to the electrician being here, but got it done!

Macros:
Cals: 1,494
Fat: 39.5g/24%
Carbs: 123.1g/31%
Protein: 156.9g/44%

Sunday 11/7

Cardio Only day
Elliptical; 45 mins; 493 cals; 3.88 miles

Macros:
Cals: 1,600
Fat: 43.9g/25%
Carbs: 70g/17%
Protein: 150g/40%

Sunday 11/7 Weigh-In

167.2lbs

But I was 166lbs a couple of days ago....

Saturday 11/6

Training - Legs
Warmup:
Elliptical; 2 mins

Front squats w/25lb plate: 2x12, 3x15
1-legged SLDL w/20lb kettlebell: 1x12*, 3x15*, 1x16*
*each leg
Sumo DB squats: 50lb DB - 3x12, 1x15
Calf raise on 2x4, toes out: 5x35
Leg exts: 9 - 1x10; 10 - 3x10

**Instead of being bored on the elliptical, I mowed the lawn and reorganized the shed....

Macros:
Cals: 2,067
Fat: 64.5g/28%
Carbs: 113g/22%
Protein: 156.9g/32%

Friday 11/5

Night off.....absolutely exhausted!!

Thursday 11/4

AM Cardio
Spin bike; 35 mins total time: 10 min warmup, 15 sprints over 15 mins, 10 min cooldown

Macros:
Cals: 1,722
Fat: 59.4g/31%
Carbs: 79g/17%
Protein: 133.6g/33%

Weds 11/3

AM Cardio
Elliptical; 30 mins; 314 cals; 2.50 miles

PM Training - Chest & Arms
Warmup:
Pushups, hands on bench: 2x12

Flat cable chest press: 6 - 2x10; 7 - 1x10; 8 - 3x8
Incline cable inward chest press: 5 - 1x10, 2x8, 1x10
Flat cable flye: 4 - 3x12
Seated incline DB curls: 20lb DBs - 4x8
Underhand cable D-ring tricep exts: 2 - 1x10*; 3 - 1x7*, 2x8*
*each arm
Standing DB hammer curls: 25lb DBs - 3x8
Lying DB Tricep ext: 25lb DB - 3x7 each arm

Macros:
Cals: 1,459
Fat: 32.6g/21%
Carbs: 114.7g/30%
Protein: 130.8g/38%

Tuesday 11/2

AM Cardio
Elliptical; 30 mins; 309 cals; 2.45 miles

PM Training - Back & Shoulders
Warmup:
DB in/out: 12lb DBs - 3x10 each side
Hyperexts on fitball: 3x20

Cable straight-arm pulldowns: 5 - 2x10, 2x12
Seated cable mid-row: 6 - 2x10; 7 - 1x10; 8 - 2x10
1-armed DB row: 45lb DB - 4x10 each side
Seated DB O/H Press: 25lb DBs - 1x8, 3x10
Seated rear DB delt raise on bench: 20lb DBs - 4x10

Macros:
Cals: 1,597
Fat: 50.6g/29%
Carbs: 128.3g/30%
Protein: 157.1g/41%

Monday 11/1

November already?? Sheesh!

PM Cardio
Elliptical; 45 mins; 464 cals; 3.68 miles

**Also broke down the yard haunt, organized it all & packed up everything.....

Macros:
Cals: 1,314
Fat: 48.5g/33%
Carbs: 78.7g/24%
Protein: 135.3g/43%

Sunday 10/31

Happy Halloween!!

Saturday 10/30 Macros

Cals: 1,817
Fat: 43.4g/22%
Carbs: 97.7g/21%
Protein: 167.7g/39%

Saturday 10/30

Training - Legs & Abs
Warmup:
Walk on treadmill: 10 mins

DB walking lunges: 22.5lb DBs - 4x10 each leg
Squats w/std bar: 50lbs added - 3x10
(working on getting lower with these)
SLDL w/std bar: 90lbs added - 3x6, 2x7
Calf press on leg sled: 755lbs - 5x15
Leg press on leg sled: 395lbs - 5x8, 1x10

Abs:
Side bends w/45lb Plate: 3x8 each side
Cable Rope crunch: 70lbs - 1x15; 85lbs - 2x12

Sunday morning weight = 167lbs

Friday 10/29

PM Cardio
Spin bike: 25 mins total time - 10 min warmup; 15 sprints over 15 mins
Elliptical; 20 mins; 210 cals; 1.65 miles

Macros:
Cals: 1,328
Fat: 29.1g/20%
Carbs: 72.9g/22%
Protein: 155.1g/48%

Thursday 10/28

Unplanned day off......guess I had TOO much fun Weds nite!! Meh!

Weds 10/27

Planned day off.....fundraising Happy Hour to attend....

Tuesday 10/26

AM Cardio
Elliptical; 35 mins; 374 cals; 2.93 miles

PM Training - Chest & Arms
Pushups, hands on bench: 3x16
Incline machine chest press: 6 - 2x10; 7 - 4x8
Vertical machine inward chest press: 6 - 2x8, 1x7, 1x8
Standing cable curl: 9 - 3x8, 1x10
Seated cable O/H Tricep ext w/rope: 12 - 2x10; 13 - 2x8
Standing DB Hammer curls: 25lb DBs - 3x8
Underhand cable D-ring Tricep ext: 3 - 1x7*, 1x6*, 1x8*
*each arm


Macros:
Cals: 1,644
Fat: 48.3g/26%
Carbs: 125.7g/29%
Protein: 141.3g/36%

Monday 10/25

PM Training - Back & Shoulders
Warmup:
DB in/out: 12lb DBs - 3x10 each side
Hyperexts on fitball: 1x18, 3x20

Wide-Grip Lat pulldowns: 7 - 2x8; 8 - 2x8; 9 - 3x8
1-armed DB row: 45lb DB - 4x8 each side
Close-grip pulldown w/V-bar: 9 - 3x10
Cable upright row: 10 - 2x8, 1x10; 11 - 1x8
Seated DB side laterals: 20lb DBs - 1x7; 3x6

PWO Cardio
Elliptical; 35 mins; 380 cals; 2.97 miles

**Watched "Zombieland" with Woody Harrelson - actually a funny movie!

Macros:
Cals: 1,377
Fat: 29.9g/20%
Carbs: 107.9g/30%
Protein: 166.8g/50%

Sunday 10/24

Cardio Only Day
Elliptical; 45 mins; 478 cals; 3.76 miles

Macros:
Cals: 1,529
Fat: 39.3g/23%
Carbs: 57g/15%
Protein: 147.9g/41%

Saturday 10/23

Weight = 167.6lbs

Off day.....got myself a burger!

Friday 10/22

PM Cardio
Elliptical; 45 mins; 475 cals; 3.74 miles

Macros:
Cals: 1,419
Fat: 43.1g/27%
Carbs: 67.5g/19%
Protein: 142.5g/42%

Thursday 10/21

**Felt like a "legs at home" type of day...

PM Training - Legs
Warmup:
Deep squats w/25lb plate: 3x12

Leg exts: 8 - 3x10; 9 - 1x10; 10 - 2x8
1-legged SLDL w/20lb kettlebell: 1x10*, 1x12*, 1x14*, 2x15*
*each leg
DB Sumo Squat: 40lb DB - 1x15; 45lb DB - 1x12, 1x15
Calf raise on 2x4 w/DB: 35lb DB - 1x25; 45lb DB - 4x25
DB Lunges: 25lb DBs - 4x10 each leg

Crunch on fitball w/25lb Plate: 4x20

Macros:
Cals: 1,480
Fat: 31.5g/19%
Carbs: 120.7g/32%
Protein: 144.4g/40%

Weds 10/20

PM Training - Chest & Arms

Pushups, hands on bench: 3x16
Incline vertical chest press: 6 - 3x8, 1x10; 7 - 2x8
Standing cable curls: 9 - 4x8
Vertical inward cable chest press: 5 - 1x8; 6 - 1x6, 2x7
Seated O/H cable tricep exts w/rope: 12 - 4x10
Standing DB hammer curls: 25lb DBs - 3x8
Cable underhand tricep exts: 2 - 1x10*; 3 - 1x6*, 1x7*
*each side

Macros:
Cals: 1,520
Fat: 37.9g/23%
Carbs: 118g/31%
Protein: 131.5g/36%

**Tired & weary today....almost run down feeling....

Thursday am - 168.8lbs this morning
(so if my weight is up on Saturday at least we have this number!)

Tuesday 10/19

PM Cardio
Spin bike - 25 mins total time
10 min warmup; 15 sprints over 15 mins

Elliptical; 20 mins; 201 cals; 1.60 miles

Macros:
Cals: 1,537
Fat: 53.5g/31%
Carbs: 64.6g/17%
Protein: 153.6g/42%

Monday 10/18

PM Training - Back & Shoulders
Warmup:
DB in/out: 10lb DB - 1x10*; 12lb DB - 2x10*
*each side
Seated Reverse DB lateral raise: 20lb DB - 1x8, 2x10
Hyperextions on fitball: 1x16, 1x18, 1x20

Wide-grip lat pulldowns: 7 - 1x10; 8 - 2x8; 9 - 2x8
1-armed bent-over DB row: 45lb DB - 4x8 each side
Close-grip pulldowns w/V-bar: 8 - 1x10, 2x12
Cable upright rows: 9 - 1x8; 10 - 3x8
Seated DB side laterals: 20lb DBs - 4x5

Abs:
Side bends w/DB: 35lb DB - 1x12*; 45lb DB - 3x8*
*each side

Macros:
Cals: 1,537
Fat: 52.7g/31%
Carbs: 117.3g/29%
Protein: 150.1g/40%

Sunday 10/17

Cardio Only Day
Elliptical; 45 mins; 496 cals; 3.83 miles

Macros:
Cals: 1,092
Fat: 35.7g/30%
Carbs: 27.5g/9%
Protein: 118g/45%

Saturday 10/16

AM Cardio
Spin bike: 25 mins total time - 10 min warmup, 15 sprints over 15 mins
Elliptical; 15 mins; 158 cals; 1.23 miles

Macros:
Cals: 1,057
Fat: 25g/22%
Carbs: 44.8g/17%
Protein: 94.7g/37%

**Busy day....worked on projects all day....

Friday 10/15

PM Training - Chest & Arms

Pushups, hands on bench: 3x16
Seated Cable incline vertical chest press: 5 - 1x10, 6 - 1x10; 7 - 2x8, 1x10
Seated cable vertical chest press: 5 - 4x8
Standing cable curls: 9 - 4x8
Seated cable o/h ext w/rope: 11 - 1x10; 12 - 2x10; 13 - 1x8

**Not much of a workout, just going thru the motions...had a headache all day...

Macros:
Cals: 1,525
Fat: 45.9g/27%
Carbs: 119.1g/31%
Protein: 156.3g/42%

Thursday 10/14

Day off - husband's birthday, went out to dinner...

Wednesday 10/13

PM Training - Legs
Walked to the gym from work...

Walking DB Lunges: 20lb DBs - 4x10 each side
Squats w/std bar: 50lbs added - 3x10
(tried to go as low as possible)
SLDL w/std bar: 70lbs added - 1x8; 90lbs added - 1x6, 1x7, 1x6, 1x7
Heavy calf press on leg sled: 755lbs - 4x15, 1x16
Leg press on leg sled: 485lbs - 2x8; 395lbs - 4x8
(Had to drop the weight on the 3rd set on as my right inner thigh seized up & started to hurt...didn't want to hurt myself...not bothering me this morning - weird!)
Hip Abductor: 230lbs - 2x10; 250lbs - 1x10
Leg exts: 130lbs - 3x8

PWO cardio
Treadmill; 20 mins; 119 cals; 1.10 miles

**Pretty decent workout, tho I didn't feel as strong with it as I did with last week's workout.....


Macros:
Cals: 1,442
Fat: 43.9g/27%
Carbs: 115.2g/31%
Protein: 146.6g/42%

Tuesday 10/12

PM Cardio
Elliptical; 45 mins; 488 cals; 3.77 miles

Abs:
Crunch on fitball, med. ball held O/H: 4x20
Leg raises w/fitball: 4x20

Macros:
Cals: 1,182
Fat: 40.4g/31%
Carbs: 59g/20%
Protein: 140.1g/49%

Monday 10/11

PM Training - Back & Shoulders
Warmup:
DB in/out: 10lb DB - 3x10 each side
Hyperexts on fitball: 3x20
Cable straight-arm pulldowns: 5 - 3x10

Wide-grip pulldowns: 8 - 2x8; 9 - 3x8
1-armed DB bent-over rows: 45lb DB - 4x8 each side
Close grip pulldowns w/v-bar: 8 - 1x10, 1x12; 9 - 1x10
Cable upright rows: 9 - 1x10; 10 - 2x8, 1x10
Seated DB side laterals: 15lb DBs - 1x8, 2x7, 1x8

PWO Cardio
Elliptical; 20 mins; 213 cals; 1.65 miles

Macros:
Cals: 1,537
Fat: 34.9g/21%
Carbs: 137.3g/36%
Protein: 164g/44%

Sunday 10/10 of....2010

Day off.....so much to do, so little time!

Macros:
Cals: 1,777
Fat: 50.5g/26%
Carbs: 54g/12%
Protein: 145.7g/34%

Saturday 10/9

Cardio Only day
Elliptical; 45 mins; 465 cals; 3.65 miles

**Also puttered around in the backyard in the afternoon....

Weight - 171 lbs in the am
(but that was after I had already eaten)

Macros:
Cals: 1,567
Fat: 51.4g/29%
Carbs: 34.8g/8%
Protein: 155.7g/41%

Friday 10/8

Training - Chest & Arms

Pushups, hands on bench: 2x16, 1x18
Incline cable vertical chest press: 7 - 6x8
Vertical inward chest press: 5 - 1x8, 1x10; 6 - 2x8
Standing cable curls: 8 - 1x10, 1x8, 2x10
Seated cable O/H tricep exts w/rope: 11 - 2x10; 12 - 2x8
Seated DB concentration curls: 20lb DB - 1x8*; 25lb DBs - 1x6*, 2x5*
*each side

**Didn't feel as strong on my workout today as I did yesterday....

Macros:
Cals: 2,133
Fat: 56.5g/24%
Carbs: 162.6g/30%
Protein: 155.1g/30%

**Made homemade WW pizza for dinner...

Thursday 10/7

**Day off from work today as the kitty is having dental surgery today...so I got to go the gym at an off time....

Training - Legs
Warmup:
Walk on treadmill - 5 mins
Squats w/std bar: 40lbs added - 3x8
(tried to go as low as possible)

Squats w/std bar, wide stance: 50lbs added - 3x10
SLDL w/std bar: 70lbs added - 2x8; 90lbs added - 1x8, 2x7
Calf press on Linear leg press machine: 693lbs - 1x18; 743lbs - 3x16, 1x18
(103lb start weight included in total weight listed)
Leg press on linear leg press machine: 423lbs - 2x8; 443lbs - 2x8; 453lbs - 1x8; 503lbs - 1x8 PR!
(103lb start weight included in total weight listed)
DB walking lunges: 20lb DBs - 4x10 each leg

Abs:
Hanging leg raises: 1x12, 2x15
Life Fitness Abdominal machine: 90lbs - 1x12; 110lbs - 2x10, 1x8
Side bends w/45lb plate: 3x8 each side

**Good workout!! Felt strong and I'm sore already!

Macros:
Cals: 1,970
Fat: 55.8g/25%
Carbs: 124.5g/25%
Protein: 155.8g/32%

Weds 10/6

PM Cardio
Spin bike: 10 min warmup + 15 sprints over 15 mins
25 mins total time

Elliptical; 20 mins; 192 cals; 1.55 miles

Macros:
Cals: 1,399
Fat: 39.4g/25%
Carbs: 55.6g/16%
Protein: 131.8g/39%

Edit 10/7: Realized I made an error with my macros...had something included that I didn't actually eat!

Tuesday 10/5

PM Cardio
Elliptical; 45 mins; 483 cals; 3.75 miles

Macros:
Cals: 1,506
Fat: 56.6g/34%
Carbs: 57.6g/14%
Protein: 150.7g/41%

Monday 10/4

Cardio
Elliptical; 30 mins

Training - Back & Shoulders
Warmup:
DB in/out: 8lb DB - 1x10*; 10lb DB - 3x10*
*each side
Cable straight-arm pulldowns: 5 - 1x8, 2x10
Hyperexts on fitball: 3x16

Wide-grip lat pulldowns: 7 - 1x8; 8 - 1x8; 9 - 3x8
1-armed DB bent-over row: 45lb DB - 4x8 each side
Close-grip pulldowns w/v-bar: 8 - 2x10, 1x12
Cable upright rows: 9 - 2x8, 2x10
Seated DB side laterals: 15lb DBs - 4x6

Macros:
Cals: 1,700
Fat: 62.5g/33%
Carbs: 119g/28%
Protein: 164.2g/40%

Catch up time!

Friday 10/1 - Sunday 10/3

Friday 10/1
Off day - worked on building a coffin lid

Saturday 10/2
AM Cardio
Elliptical; 30 mins

Spent the afternoon building the Halloween display...

Sunday 10/3
Technically an off day, spent the day finishing the building of the coffin & the rest of the display...

I'm actually sore! That was a lot of work..... no macros to report as I seriously under-ate all weekend....

Thursday 9/30

*Due to weather, I decided to work out at home to keep an eye on the flooding in the backyard and the new drainage ditch we dug....

PM Training - Legs
Warmup:
Deep squat w/25lb Plate: 3x12
Stability ball roll: 3x20

Squat/swing w/20lb kettlebell: 1x12, 5x15
Leg exts: 8 - 4x10
Calf raises on 2x4: 2x25; 3x30
DB lunges: 25lb DBs - 3x10 each side
Kneeling cable kickbacks: 5 - 1x8*, 2x10*; 6 - 2x8*
*each side

Macros:
Cals: 1,783
Fat: 64.8g/33%
Carbs: 141.1g/31%
Protein: 152.3g/36%

Weds 9/29

PM Cardio
Spin bike: 25 mins total - 10 min warmup; 15 sprints over 15 mins
Elliptical; 20 mins; 207 cals; 1.61 miles

Macros:
Cals: 1,524
Fat: 55g/32%
Carbs: 63g/16%
Protein: 150.7g/42%

Tuesday 9/28

PM Training - Chest & Arms
Warmup:
Elliptical - 2 mins
Pushups (hands on bench): 3x10

Seated machine vertical chest press: 7 - 3x8; 8 - 3x8
Incline inward machine chest press: 5 - 4x8
Seated incline machine flyes: 5 - 3x10
Standing DB Hammer curls: 25lb DBs - 4x8
Underhand cable tricep exts: 2 - 1x15*; 3 - 3x8*
*each side
Standing 1-armed cable bicep curl: 4 - 3x8 each side
Lying DB tricep ext: 20lb DB - 3x10 each side

Macros:
Cals: 1,504
Fat: 41.1g/24%
Carbs: 127g/33%
Protein: 154.7g/42%

Monday 9/27

PM Cardio
Elliptical; 45 mins; 478 cals; 3.69 miles

Macros:
Cals: 1,355
Fat: 38g/25%
Carbs: 51.2g/15%
Protein: 154.2g/48%

**Got Baccaro busting my chops over the cardio....LOL!

Sunday 9/26

AM Cardio
Elliptical; 30 mins; 315 cals; 2.45 miles

PM Training - Back & Shoulders
Warmup:
DB in/out: 8lb DB - 3x10 each side
Cable straight-arm pulldowns: 5 - 3x10
Cable upright rows: 9 - 3x8
Hyperexts on fitball: 3x16

Underhand cable lat pulldowns: 9 - 2x8; 10 - 3x8
Seated cable mid-row: 8 - 2x8; 9 - 2x8
Seated reverse cable pulldowns w/rope: 8 - 3x10
Seated O/H DB press: 25lb DBs - 4x8
Seated DB Front raises: 15lb DBs - 4x10

**Tweaked my neck on the mid-rows....additionally, more cleaning up the flood from yesterday...

Macros:
Cals: 1,847
Fat: 36.4g/17%
Carbs: 121g/26%
Protein: 152.1g/34%

Saturday 9/25

Macros:
Cals: 1,457
Fat: 42.8g/26%%
Carbs: 65.8g/17%
Protein: 119.8g/34%

**What a day! Supposed to be a rest day & ended up cleaning the house & doing the "fall cleaning" stuff....well, the utility tub the the washer drains into got clogged & overflowed into the utility room.....about 1 inch + of standing water....spent the majority of the night cleaning that up...Fun!

Saturday 9/25 Check In

Weight 173lbs

Since my weight refuses to change, guess I'll start taking measurements....(supposed to anyway! :) )

Hips: 39.5
Waist @ navel: 37.5
Waist: 33
Bust: 39

Friday 9/24

PM Cardio
Elliptical; 30 min; 316 cals; 2.45 miles

Macros:
Cals: 1,696
Fat: 45.6g/24%
Carbs: 72.3g/17%
Protein: 159.7g/40%

Thursday 9/23

PM Training - Legs & Abs
Walked to the gym from work

Squats w/Std bar: 20lbs added - 1x10; 30lbs added - 2x8; 40lbs added - 1x8; 50lbs added - 2x8; 60lbs added - 1x8; 70lbs added - 3x7
DB Lunges: 25lb DBs - 3x10 each side
Heavy calf press on leg sled: 715lbs - 2x16, 1x15, 1x16, 2x15
Leg exts: 110lbs - 4x10
Hip Abduction: 230lbs - 3x10
Seated leg curls: 110lbs - 1x8; 115lbs - 4x8

Cable rope crunch: 85lbs - 4x10

Macros:
Cals: 1,589
Fat: 49g/27%
Carbs: 132.9g/32%
Protein: 154.4g/40%

**Decided to try squats again, start at a low weight & work my way up & get as low as possible.....didn't bother my shoulder at all! Sore this morning for sure!

Wednesday 9/22

PM Cardio
Spin bike: 10 min warmup; 15 sprints over 15 mins
Elliptical; 20 mins; 216 cals; 1.67 miles

Macros:
Cals: 1,336
Fat: 45.3g/30%
Carbs: 71.1g/21%
Protein: 163.3g/49%

Tuesday 9/21

PM Training - Chest & Arms
Warmup:
Elliptical - 3 mins
Pushups, hands on bench: 3x12

Vertical machine chest press: 7 - 1x10, 1x9, 1x8; 8 - 3x8
Incline (pos.2) machine inward chest press: 4 - 1x10; 5 -2x10, 1x8
Incline machine cable flye (pos.1: 4 - 1x10, 2x12
Standing DB Hammer curl: 25lb DBs - 4x8
Underhand cable tricep exts: 2 - 1x12*; 3 - 3x8*
*each side
Standing cable curls: 9 - 3x6
Lying DB Tricep Exts: 20lb DB - 1x12*; 25lb DB - 2x8*
*each side

Macros;
Cals: 1,512
Fat: 38.2g/23%
Carbs: 132.4g/34%
Protein: 155.5g/43%

**Avoided the cupcakes at work today (yesterday?)! Woot!

Monday 9/20

PM Cardio
Elliptical; 30 mins; 342 cals; 2.61 miles

Abs:
Side bends w/20lb kettlebell: 3x20 each side
Decline bench crunch: 3x20

Macros:
Cals: 1,409
Fat: 45.7g/29%
Carbs: 84.9g/23%
Protein: 164.6g/48%

**Hmmmm, high on the carbs today....erm, yesterday...

Sunday 9/19 Macros

Cals: 1,807
Fat: 40.2g/20%
Carbs: 104.5g/22%
Protein: 126.5g/29%

Sunday 9/19

AM Cardio
Elliptical; 30 mins; 321 cals; 2.47 miles

PM Training - Back & Shoulders
Warmup:
DB in/out: 8lb DB - 3x10 each side
Straight-arm cable pulldown: 5 - 3x10
Cable upright rows: 10 - 1x6, 2x8
Hyperexts on fitball: 2x12, 1x16

Underhand lat pulldown: 9 - 2x8; 10 - 3x8
Seated cable mid-row: 8 - 3x8, 9 - 1x8
Seated reverse cable pulldown w/rope: 8 - 3x10
Seated O/H DB Press: 25lb DBs - 4x8
DB Front raises: 15lb DBs - 4x10

Saturday 9/18

Day off! Got to sleep in until the late hour of 7:30..yay!

Macros:
Cals: 1,654
Fat: 52.5g/29%
Carbs: 52.4g/12%
Protein: 153.7g/39%

Friday 9/18

PM Training - Legs
Warmup:
Sumo Squats w/25lb plate: 1x10, 2x12
Stability ball roll: 3x20

Squat/swing w/20lb kettlebell: 2x12; 4x15
Leg exts: 8 - 1x10; 9 3x10
Cable single-leg kickback on bench: 5 - 2x8; 6 - 3x8 each side
DB split lunge, back foot on bench: 20lb DBs - 3x10 each side
Calf raise on 2x4 w/DB: 30lb DB - 1x20; 40lb DB - 4x20

Abs:
Fitball crunch w/25lb plate: 3x20
Reverse crunch on foam roller: 1x15, 2x20

**Legs at home for something different! Glad the week is over - tired!

Macros:
Cals: 1,872
Fat: 53.4g/26%
Carbs: 137.3g/29%
Protein: 161.9g/36%

Thursday 9/17

PM Cardio
Elliptical; 45 mins; 479 cals; 3.71 miles

Macros:
Cals: 1,407
Fat: 61.3g/39%
Carbs: 60.2g/17%
Protein: 148.8g/44%

**Another tired-feeling day....

Weds 9/16

PM Training - Chest & Arms

Warmup:
Pushups, hands on bench: 3x12

Vertical machine chest press: 6 - 2x8; 7 - 2x8; 8 - 2x8
Incline machine flye: 4 - 3x10 (incline pos. 1)
Incline inward machine chest press (incline pos. 2): 4 - 4x10
Standing DB Hammer curls: 25lb DBs - 4x8
D-ring cable underhand tricep exts: 2 - 1x12*, 1x14*, 1x16*; 3 - 1x6*
*each side
Incline DB curls: 20lb DBs - 3x8
DB kickbacks: 20lb DB - 3x12 each side

**Not a bad workout for being tired....

Macros:
Cals: 1,544
Fat: 45.2g/26%
Carbs: 141.4g/35%
Protein: 148.7g/40%

Tuesday 9/14

PM Cardio
Elliptical; 45 mins; 488 cals; 3.75 miles

Macros:
Cals: 1,434
Protein: 60.9g/37%
Carbs: 83.7g/22%
Protein: 139.2g/40%

Monday 9/13

**Didn't feel too great when I got home from work, so I didn't do the scheduled cardio...

Macros:
Cals: 1,600
Fat: 45.7g/25%
Carb: 72.6g/17%
Protein: 161.2g/42%

Sunday 9/12

Training - Back & Shoulders
Warmup:
Band in/out: 4x10 each side
Inward cable shoulder press: 3 - 3x10
Straight-arm pulldowns: 5 - 3x10

Underhand lat pulldowns: 9 - 2x8; 10 - 3x8
Seated cable mid-rows: 8 - 4x8
Seated reverse cable rope pulldowns: 7 - 1x10; 8 - 2x10
Seated O/H DB Press: 25lb DBs - 4x8
DB Front raises: 15lb DBs - 4x10

Side bends w/25lb Plate: 4x15 each side

Macros:
Cals: 2,018
Fat: 58.8g/26%
Carbs: 122.4g/24%
Protein: 156.3g/33%

Saturday 9/11

Off day....goal: sleep in - accomplished! LOL

Macros:
Cals: 1,533
Fat: 35.9g/21%
Carbs: 65.6g/16%
Protein: 143.2g/40%

Friday 9/10/10

PM Training - Legs & Abs

Warmup:
Walked to the gym from work
Walk on treadmill; 5 mins

DB Lunges: 20lb DBs - 3x10 each leg
Leg exts: 130lbs - 2x10, 1x9, 1x10
Hip Abductor: 230lbs - 2x10; 240lbs - 1x8
Seated leg curls: 110lbs - 5x8
Heavy calf press on leg sled: 755lbs - 2x15, 1x12, 2x15
Leg press on leg sled: 395lbs - 2x8; 415lbs - 2x8; 435lbs - 2x6

Cable rope crunch: 70lbs - 1x15; 85lbs - 3x10
Machine back exts: 150lbs - 3x10

**Modified the workout since I'm not supposed to do exercises with a bar across my back....

Macros:
Cals: 1,718
Fat: 38.3g/20%
Carbs: 109.2g/25%
Protein: 144.4g/35%

Thursday 9/9/10

AM Cardio
Spin bike; 30 mins total - 10 min warmup, 15 sprints over 15 mins, 5 min cooldown

**Wow! Not used to doing the bike at all....

Macros:
Cals: 1,765
Fat: 68.6g/34%
Carbs: 60g/13%
Protein: 170g/41%

Weds 9/8

AM Cardio
Elliptical; 30 mins; 319 cals; 2.46 miles

PM Training - Chest & Arms
Warmup:
Elliptical - 3 mins
Pushups, hands on bench: 4x16

Vertical machine chest press: 6 - 2x8; 7 - 2x8; 8 - 1x8, 1x7
Incline inward chest press (incline 2): 4 - 4x10
Incline machine flye (incline 1): 3 - 3x12
DB Standing hammer curls: 20lb DBs - 1x10; 25lb DBs - 3x8
Lying DB tricep exts: 20lb DB - 4x10 each side
DB spider curls on fitball: 15lb DB - 1x10*; 25lb DB - 2x8*
*each side
Underhand cable D-ring tricep exts: 2 - 3x10 each side

Macros:
Cals: 1,595
Fat: 45.3g/25%
Carbs: 140.9g/34%
Protein: 158.2g/41%

Tuesday 9/7

PM Training - Back & Shoulders

Warmup:
In/outs w/band: 3x10 each side
Inward cable shoulder press: 3 - 3x10
Cable straight-arm pulldowns: 5 - 3x8
Cable upright rows: 3x8

Underhand cable lat pulldowns: 9 - 2x8; 10 - 3x8
Seated cable mid-row: 7 - 2x8; 8 - 2x8
(wasn't sure what else to do in place of the T-bar rows)
Seated reverse cable rope pulldowns: 6 - 2x10; 7 - 1x10
Seated DB O/H Press: 20lb DBs - 1x8; 25lb DBs - 2x6
Seated DB Front Raises: 15lb DBs - 3x6

Foam roller

Macros:
Cals: 1,635
Fat: 50.6g/28%
Carb: 139.4g/33%
Protein: 158.5g/40%

Monday 9/6

AM Cardio
Elliptical; 30 mins; 327 cals, 2.52 miles

**More work on the pocket door/hallway today...

Macros:
Cals: 1,618
Fat: 52.5g
Carbs: 69.4g
Protein: 134.8g/34%

**Little low on the protein, but when I'm working on the house I don't tend to stop to eat....

Sunday 9/5/10

AM Cardio
Elliptical; 30 mins; 320 cals; 2.47 miles

Abs:
Side bends w/20lb Kettlebell: 3x20 each side
Crunch on fitball w/25lb Plate: 1x20, 2x25

**Rest of the day spent wrestling with a new pocket door....

Macros:
Cals: 1,636
Fat: 49.7g/27%
Carbs: 58.2g/14%
Protein: 153.2g/39%

Tuesday 5/18

PM Training - Shoulders & Arms
Warmup:
Walked to the gym from work
ARC trainer - 3 mins
Rotator cuff warmup w/DBs: 15lb DBs - 2x10 each move

Seated O/H DB press: 15lb DBs - 2x10; 20lb DBs - 1x8; 22.5lb DBs - 1x8; 30lb DBs - 3x6
Seated side DB lateral raises: 15lb DBs - 4x8
Front raises w/plate: 25lb plate - 4x10
Standing curls w/EZ bar: 40lbs added - 5x5
Seated tricep pressdown machine: 90lbs - 1x10; 110lbs - 1x10; 115lbs - 1x10; 130lbs - 2x8
Rope cable curls: 42.5lbs - 2x10; 50lbs - 2x8
Underhand cable tricep exts: 20 - 1x10*, 1x12*; 25lbs - 2x10*
*each side

PWO Cardio
ARC Trainer; 20 mins; 228 cals; 1.02 miles

**No pain on anything tonite! Yay! Tho I do notice that I seem to strain or tighten my neck muscles whilst training. Need to go to the gym & do the ARC trainer more often - really felt it in my legs....

Macros:
Cals: 1,465
Fat: 39.8g/25%
Carbs: 119.6g/31%
Protein: 153.4g/44%

Sunday 5/16 & Monday 5/17

Sunday 5/16

Mowed front & back lawn

Monday 5/17

PT appt....had planned on doing cardio after but since it was a 1st appt. it took longer than I anticipated...

Macros:
Cals: 1,370
Fat: 36.6g/25%
Carbs: 80.9g/22%
Protein: 133.3g/41%

Friday 5/7

Training - Legs & Chest (sort of)
Warmup:
Walk to gym
Walk on treadmill; 3 mins

DB Step ups on high step: 15lb DBs - 3x10 each side
Sumo DB squat, heels on plate: 70lb DB - 4x10
Front squats w/std bar: 50lbs added - 1x8; 60lbs added - 2x8; 70lbs added - 3x6
Single-legged seated calf raises: 55lbs - 5x15 each side
SLDL w/std bar: 90lbs added - 2x8; 110lbs added - 2x6, 1x7
Hammer Strength incline chest press: 45lbs each side - 1x8; 55lbs each side - 2x8; 60lbs each side - 1x7, 1x6
Leg Exts: 130lbs - 3x10
Hammer strength flat chest press: 25lbs each side - 1x8; *scratch* - movement hurt shoulder too much
Seated leg curls: 110lbs - 5x8

Macros:
Cals: 1,833
Fat: 35.7g/18%
Carbs: 146.8g/32%
Protein: 142.3g/32%

**Hmmmm, shorted myself on some protein today.....

Thursday 5/6

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

Seated DB O/H Press: 20lb DBs - 2x8; 25lb DBs - 2x8; 30lb DBs - 1x8, 2x7
Seated side DB Laterals: 15lb DBs - 4x8
Cable 1-armed front raises: 2 - 4x10 each side
Cable tricep pressdowns: 7 - 5x8
Bicep curls w/EZ bar: 50lbs added - 5x5
Seated O/H cable tricep exts w/rope: 11 - 4x12
Cable rope curls: 9 - 1x10; 10 - 3x10


Macros:
Cals: 1,248
Fat: 47.2g/34%
Carbs: 97.3g/31%
Protein: 105.5g/35%

**Macros are a bit of an approximation as my boss took us out to lunch today and as per my new usual, I got wicked-awful heartburn, so didn't eat much for the remainder of the day.

Wednesday 5/5

Off day......had an at-home Cinco de Mayo fest! Ole!!

Tuesday 5/4

**Left shoulder is hurting pretty good, so figured it'd be a good cardio-only day.

PM Cardio
Spin bike; 25 mins - 10 min warmup + 15 sprints/15 mins
Elliptical; 15 mins; 149 cals; 1.21 miles

**Left shoulder has been bugging me for about a month, I would say. I sleep on that side most of the time & woke up one day with it hurting & it hasn't stopped, plus it crunches, pops, cracks, etc. It hurts on all my upper-body days & I've just ignored it. Well, I've decided I have health insurance for a reason, so I have an appt. with my Orthopedist next Wednesday at 8:05am. Just want to make sure I don't have a rotator cuff injury.


Macros:
Cals: 1,446
Fat: 40.2g/25%
Carbs: 71g/19%
Protein: 153.6g/43%

**Lost 3lbs!! Yay!

Monday 5/3

PM Training - Back & Abs
Warmup:
Cable straight-arm pulldowns: 5 - 3x10
Seated Reverse DB laterals: 20lb DBs - 3x10

Cable wide-grip lat pulldowns: 7 - 1x8; 8 - 2x8; 9 - 2x6
1-armed DB bench rows: 45lb DB - 4x8 each side
Cable face pulls w/rope: 9 - 3x10

Abs:
Crunch on fitball w/6lb med. ball held overhead: 4x20
Hip Thrusts on flat bench: 3x25, 1x20

PWO Cardio
Elliptical; 20 mins; 207 cals; 1.67 miles

Macros:
Cals: 1,322
Fat: 28.1g/18%
Carbs: 117.3g/34%
Protein: 160.8g/48%

Sunday 5/2

Day off....tho I did spend the day cooking....

Macros:
Cals: 1,666
Fat: 40.8g/21%
Carbs: 93.7g/22%
Protein: 152.2g/37%

**These are my macros before my indulgence in some brownies I made.....only thing I ate "off diet" this week! Woot!

Saturday 5/1

No "official" workout today, but did a bunch of yard work:

Mowed the lawn front & back
Cut down a bunch of overgrown wild grape vines & bushes
Weed whacked
Weeded
Planted a strawberry plant
Planted some herbs
Hauled the window-AC out from the crawl space & installed it

**Feeling sore a bit, so used my muscles in a different way....felt good to be outside & be productive in the yard!

Macros:
Cals: 1,676
Fat: 40g/22%
Carbs: 82.9g/19%
Protein: 137.4g/34%

Friday 4/30

April is over already???

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

Pushups: 1x16, 2x18
Incline DB Press: 35lb DBs - 2x8; 40lb DBs - 3x8
Flat DB Press: 40lb DBs - 4x8
Standing curls w/EZ bar: 50lbs added - 5x5
Rope cable curl: 9 - 1x10; 10 - 3x10

PWO Cardio
Elliptical; 20 mins; 198 cals; 1.61 miles

**Left shoulder bugged me during all the pressing movements....

Macros:
Cals: 1,624
Fat: 44.1g/24%
Carbs: 119.3g/28%
Protein: 147.6g/37%

Thursday 4/29

PM Training - Back & Abs
Warmup:
DB Bent-over reverse lat raises: 20lb DBs - 3x10
Cable Straight-arm pulldowns: 5 - 3x10

Wide-grip lat pulldowns: 7 - 1x10; 8 - 2x8; 9 - 3x8
1-armed DB bench rows: 45lb DB - 2x8*, 2x10*
*each side
DB pullovers on flat bench: 45lb DB - 3x10

Abs:
Reverse crunch on flat bench: 1x16, 3x20
Crunch on fitball w/45lb DB - 2x20, 1x25, 1x22

**Also shredded about 3 bags of cr@p (ie junk mail) that I was inundated with.....does that count as cardio?? LOL

Took a note from the convo I had with Michelle during the show's break on Saturday about fruit & had a container of Greek yogurt + 1/4 cup cereal + 1/4 cup cherries Pre-workout today. Can you say MAD energy?? I was running about in my home-gym lifting, shredding, lifting, shredding.....Awesome!

Macros:
Cals: 1,410
Fat: 44.6g/28%
Carbs: 108.9g/30%
Protein: 149.6g/42%

Weds 4/28

**Felt like a cardio-only night!!

PM Cardio
Spin bike; 25 mins total time - 10 min warmup, 15 sprints over 15 mins
Elliptical; 20 mins; 191 cals; 1.58 miles

Macros:
Cals: 1,434
Fat: 45.1g/27%
Carbs: 83.2g/22%
Protein: 158.1g/44%

Tuesday 4/27

Hella sore today, so yesterday's workout was a good one!

Tuesday 4/27

PM Training - Delts & Triceps
Warmup:
Elliptical - 3 mins
Cable upright rows: 9 - 1x8, 2x10

Seated O/H DB Press: 25lb DBs - 2x8; 30lb DBs - 1x6, 1x7, 1x6
Seated side DB lateral raises: 12lb DBs - 1x8; 15lb DBs - 2x8, 1x10
Front raises w/DB: 35lb DB - 4x10
Cable tricep pressdowns: 6 - 2x10; 7 - 2x8, 1x10
Seated O/H DB tricep exts: 45lb DB - 3x10, 1x12

PWO Cardio
Elliptical; 20 mins; 191 cals; 1.61 miles

Macros:
Cals: 1,288
Fat: 32g/21%
Carbs: 100g/30%
Protein: 162.8g/49%

Monday 4/26

Trying to get back on track!! My clothes aren't fitting....

Starting over with Workout "A" again...figured 4 weeks of A, B & C will take me right into August when I would start the beginning stages of contest prep for an April show.

Training - Legs & Abs
Warmup:
Walk on treadmill - 10 mins

Front squats w/std bar: 50lbs added - 2x8; 70lbs added - 4x6
Side bends w/35lb Plate: 4x12 each side
SLDL w/std bar: 90lbs added - 2x8; 110lbs added - 3x6
Single-legged seated calf raise: 55lbs - 5x16 each leg
Sumo DB squat, heels on plate: 65lb DB - 4x10
Leg exts: 130lbs - 3x10
Seated leg curls: 110lbs - 1x10, 1x8, 1x10; 115lbs - 1x10, 1x9
DB Step ups on high step: 15lb DBs - 3x10 each leg
Cable rope crunch: 70lbs - 3x10

Macros:
Cals: 1,537
Fat: 36.3g/20%
Carbs: 124.1g/31%
Protein: 151.2g/39%

Thursday 4/8

AM Training - Legs
Warmup:
Treadmill; 3 mins

Leg press on leg sled: 395lbs - 2x8; 445lbs - 2x8; 485lbs - 2x6
Calf press on leg sled: 755lbs - 1x16, 2x15, 2x16
Squats w/std bar: 90lbs added - 4x8
Sissy squats w/DB: 35lb DB - 1x10; 45lb DB - 1x10; 50lb DB - 2x10
DB SLDL: 65lb DBs - 4x8
Lunges w/std bar: 40lbs added - 2x10*, 1x8*
*each side
(Have I ever mentioned I HATE lunges? LOL)
Seated leg curls: 110lbs - 1x12, 1x14; 120lbs - 3x10

**Planned day off for the macros as the Humane Society is having a fund-raiser Happy Hour tonite which I am attending....will take pics of Maddie to show off!

Weds 4/7

PM Cardio
Spin bike; 25 mins - 5 min warmup, 15 sprints/20 mins
Elliptical; 20 mins; 197 cals; 1.66 miles


Macros:
Cals: 1,690
Fat: 70.8g/37%
Carbs: 84g/19%
Protein: 127.6g/31%

**Fat is high due to a pack of Cracked pepper almonds today...

Tuesday 4/6

AM Cardio
Elliptical; 30 mins; 309 cals; 2.57 miles

PM Weights - Chest & Biceps
Warmup:
Pushups: 1x14, 2x16

Incline inward cable chest press: 5 - 2x8; 6 - 2x8; 7 - 2x6
Incline DB Press: 40lb DBs - 2x8, 2x10
Flat DB Flyes: 25lb DBs - 1x12; 30lb DBs - 2x10
Incline DB curls, hammer grip: 25lb DBs - 2x6; 30lb DBs - 3x5
Cable curls: 9 - 1x8; 10 - 3x8

Macros:
Cals: 1,621
Fat: 41.3g/22%
Carbs: 112.3g/27%
Protein: 165g

Monday 4/5

Yayyy nice weather!

PM Weights - Delts & Triceps
Warmup:
Elliptical; 3 mins

Standing DB side laterals: 15lb DBs - 2x6, 1x8; 17.5lb DBs - 2x6, 1x8
Cable rack shrugs: 18 - 1x12; 21 - 1x15, 1x18, 1x20
(21 is the whole stack!!)
Cable incline inward shoulder press: 5 - 1x10, 1x8; 6 - 2x8
Dips on flat bench, narrow grip: 2x16, 2x20
Seated cable O/H cable exts: 11 - 1x12; 12 - 3x10

Crunch on fitball w/45lb DB - 2x20, 2x25

PWO Cardio
Elliptical; 20 mins; 217 cals; 1.79 miles

Macros:
Cals: 1,406
Fat: 35.9g/22%
Carbs: 123.9g/34%
Protein: 157.9g44%

Thursday 4/1 thru Sunday 4/4/10

Took some time off to get some projects done around the house.....been putting off doing the large LR 11x14' wall & got it done this weekend finally! Also got a forsythia bush/plant planted outside & pulled out all the dead stuff from last year's veggie garden. So a very productive 4 days!!

Trying to get caught up on some unfinished projects, get some finished & get to the ones I had to put off due to competing last year.....

Weds 3/31

PM Cardio
Spin bike; 25 mins - 10 min warmup + 15 sprints over 15 mins
Walk outside, approx. 30 mins
(Too nice to use the elliptical!!)

Tuesday 3/30

PM Weights - Back & Abs
Warmup:
Elliptical; 3 mins
Cable face pulls w/rope: 10 - 4x8
Cable straight-arm pulldowns: 5 - 3x10

Cable wide-grip lat pulldowns: 9 - 2x8; 10 - 2x6, 1x7
1-armed DB bench row: 45lb DB - 4x8 each side
DB pullovers on flat bench: 45lb DB - 3x10

Abs:
Crunch on fitball w/45lb DB: 4x20
Reverse crunch on flat bench: 4x20

PWO Cardio
Elliptical; 20 mins; 210 cals; 1.74 miles

Macros:
Cals: 1,567
Fat: 50g/28%
Carbs: 117.4g/29%
Protein: 166.1g/43%

Monday 3/29

Jeez March is now over already!

PM Weights - Delts & Triceps
Warmup:
Upright cable rows: 9 - 2x10; 10 - 2x8

Seated O/H DB Press: 25lb DBs - 3x8; 30lb DBs - 2x6, 1x7
Seated DB side laterals: 15lb DBs - 4x8
Front raises w/DB: 35lb DB - 4x10
Cable tricep pressdowns: 7 - 1x8, 1x10; 8 - 3x8
Seated cable O/H tricep exts w/rope: 11 -1x10; 12 - 2x10, 1x12

**Exhausted today!! Didn't sleep at all last nite.....I'm sure my sleeping issues are affecting my progress....

Macros:
Cals: 1,291
Fat: 35.9g/24%
Carbs: 103.5g/31%
Protein: 144g/45%

Friday thru Sunday

Friday 3/26

Night off.....too tired to workout (no sleep Thurs. nite)....went out to a nice dinner instead!

Saturday 3/27 & Sunday 3/28

No formal workout but took the drywall down off the LR 11x14 wall, insulated it & ran new electric wiring for new outlets.....

Thursday 3/25

PM Training - Legs
DB Step-ups on flat bench: 15lb DBs - 3x10 each side
Leg exts: 11 - 3x10
Asst'd Glute/ham exts: 4x20
Single-legged calf raises w/DB on step: 45lb DB - 3x18*, 1x16*, 1x20*
*each leg
Sumo DB squat: 50lb DB - 1x12, 3x15
Seated leg curls: 11 - 3x10
DB Split squat, back leg raised on bench: 30lb DBs - 6x8 each side


**Not real motivated to do my workout tonite but got it done.....1 day closer to the weekend thank goodness!

Oh and my biceps seem "fuller" tonite if not bigger...or maybe they are a bit bigger or rounder or something....hmmmm...Cool!

Macros:
Cals: 1,428
Fat: 31.4g/20%
Carbs: 131.9g/37%
Protein: 145.4g/43%

Wednesday 3/24

PM Cardio
Spin bike; 20 mins - 5 min warmup + 15 mins/15 sprints
Elliptical; 20 mins; 201 cals; 1.68 miles

**Been a stressful week at work and I can't wait till this week is OVER!! Why do people have to be so miserable? Anyway, ended up getting into the cheese & crackers again tonite.....meh!

Tuesday 3/23

AM Cardio
Elliptical; 30 mins; 305 cals; 2.55 miles

**Couldn't sleep - Lindsay kept waking me up so at 4am, I gave up trying to sleep & just got up...figured I could do cardio....

PM Weights - Back & Abs
Warmup:
DB seated reverse lat raises: 20lb DBs - 3x10
Cable straight-arm pulldowns: 5 - 3x10

Wide-grip cable lat pulldowns: 9 - 2x8; 10 - 3x6
Cable face-pulls w/rope: 8 - 1x10; 10 - 1x10; 11 - 1x8, 12 - 1x8
DB 1-armed flat-bench row: 45lb DB - 4x8 each side
DB pullover on flat bench: 45lb DB - 3x10

Abs:
Decline bench crunch: 3x20
Side bends w/25lb Plate: 3x15 each side

**Needless to say, was very tired today....overly hungry today all day also....Tho today was Diabetes Awareness day in our building & with the testing they included HUGE muffins & fruit....WTF?

Did well with my eating all day today (see above) but at home I succumbed to the siren song of cheese & crackers.....sigh!

Monday 3/22

PM Weights - Chest & Biceps
Warmup:
Elliptical; 5 mins

Seated cable flyes: 5 - 1x14, 2x12
Cable incline inward chest press: 5 - 1x8; 6 - 3x8; 7 - 1x6
Flat DB Press: 40lb DBs - 1x8, 3x10
Standing curls w/EZ bar: 50lbs added - 2x6, 1x5, 2x6
Rope cable curls: 10 - 2x10; 11 - 2x10

**Legs sore from yesterday's workout.....

Macros:
Cals: 1,545
Fat: 40.6g/24%
Carbs: 98.4g/25%
Protein: 150.9g/41%

Sunday 3/21

Training - Legs
Warmup:
Elliptical; 3 mins

DB Step-ups on flat bench: 15lb DBs - 3x10 each leg
Leg exts: 11 - 3x10
DB Split squats, 1 foot on bench: 30lb DBs - 3x8*; 35lb DBs - 3x8*
*each leg
Single-legged calf raises on step w/DB: 45lb DB - 1x15*, 3x16*, 1x18*
*each leg
Sumo DB squat, heels on plate: 50lb DB - 4x15
Donkey calf raises + 160lbs - 3x20
(the 160lbs is my husband sitting on my back)

Fitball crunch w/45lb DB - 3x20

**This is last week's leg workout.....

PWO Cardio
Elliptical; 30 mins; 302 cals; 2.53 miles

Macros:
Cals: 1,614
Fat: 40.2g/20%
Carbs: 130.4g/28%
Protein: 149.9g/34%

Saturday 3/20

Off day + cheat meal (got a burger....MMMM!)

Friday 3/19

PM Weights - Chest & Biceps
Warmup:
Elliptical; 5 mins

Seated incline cable flyes: 5 - 3x12
Seated inward cable chest press: 5 - 2x8; 6 - 3x8
Flat bench DB Press: 40lb DBs - 1x8, 3x10
Curls w/EZ bar: 45lbs added - 2x6; 50lbs added - 1x5, 2x6 (PR! Whoo Hoo!)
Rope cable curls: 10 - 2x10; 11 - 2x8

Reverse crunch on flat bench: 4x20

PWO Cardio
Elliptical; 20 mins; 217 cals; 1.77 miles

**Looking forward to some sleep tonite.....only got about 2 hours of sleep last nite so I was super tired today...ended up sleeping until 9am Saturday morning - obviously needed it!! Was tired all week this week & irritated with work all week - I work with some of the most miserable people on the planet --> Stress!

Macros:
Cals: 1,542
Fat: 42.8g/25%
Carbs: 124.4g/31%
Protein: 159.9g/43%

Thurs 3/18

Tired tonite.....ran errands, did chores & took the rest of the night off.....

Also ate a bit off diet at my evening meal....not too badly tho...

Weds 3/17

PM Cardio
Spin bike; 20 mins - 5 min warmup/15 sprints over 15 mins
Elliptical; 20 mins; 205 cals; 1.69 miles

**The time change is really affecting me.....been exhausted all week since it's brighter later, so I'm staying up later due to not being tired early enough.....meh! Going to take a while for my system to reset....

Macros:
Cals: 1,347
Fat: 43.5g/29%
Carbs: 57.9g/16%
Protein: 141.3g/43%

Tuesday 3/16

PM Weights - Delts & Triceps
Warmup:
Cable upright rows: 9 - 2x8; 10 - 2x8

Seated O/H DB Press: 25lb DBs - 2x8; 30lb DBs - 1x7, 1x8, 1x7
Seated DB side laterasl: 15lb DBs - 3x8, 1x10
Cable tricep pressdowns: 7 - 3x10; 8 - 2x8
DB Front Raise: 35lb DBs - 4x10
Seated O/H Cable Tricep exts w/rope: 11 - 1x10; 12 - 3x10

Abs:
Side bends w/25lb Plate: 3x15 each side
Ball crunch: 2x25

**Decided to skip PWO cardio in favor of doing chores when I got home....mostly vacuuming & sweeping + took care of the fur-kids med-wise....

Macros:
Cals: 1,755
Fat: 72.8g/37%
Carbs: 136.7g/30%
Protein: 141.4g/33%

**Macros are weird as I had this fish for dinner I found I had in the freezer & the macros for 1 piece are XYZ but the pieces are all different sizes & not consistent in size. Trying to sell my chest freezer so I'm trying to consolidate everything into 1 freezer so I have to use up some things. Plus I thought the fish would be different than the usual chicken. Won't buy it again!

Monday 3/15

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

Wide-grip lat pulldowns: 9 - 2x8; 10 - 3x6
SLDL w/EZ bar: 145lbs added - 3x7, 2x6
1-armed DB row: 50lb DB - 4x8 each side
DB pullover on flat bench: 40lb DB - 3x12
Seated leg curl: 10 - 2x10; 11 - 1x10, 1x8, 1x10

PWO Cardio
Elliptical; 20 mins; 213 cals; 1.74 miles


Macros:
Cals: 1,315
Fat: 38.3g/26%
Carbs: 97.1g/28%
Protein: 148.4g/46%

Sunday 3/14

Cardio
Elliptical; 45 mins; 487 cals; 3.96 miles

Macros:
Cals: 1,389
Fat: 41.8g/27%
Carbs: 59g/17\5
Protein: 144.2g/44%

Saturday 3/13

Off day - Ran a bunch of errands in the rain & took Maddie to the vet again.

Friday 3/12

PM Weights - Chest, Biceps & Legs

Pushups - 1x22, 3x20
Step ups on bench - 3x10 each side
Incline inward cable chest press: 5 - 2x8; 6 - 2x7, 1x8
Single-legged calf raise w/DB on step: 40lb DB - 1x15*, 2x16*, 1x18*, 1x16*
*each leg
Leg Exts: 8 - 3x10
Flat DB Press: 40lb DBs - 1x10, 2x8, 1x10
Curls w/EZ bar: 45lbs added - 5x6
Sumo DB squat, heels on plate: 50lb DB - 1x10, 3x15
Rope cable curl: 10 - 4x10
Split squats w/DBs: 30lb DBs - 4x8 each side

**Difficult workout!! Took a loooong time to do and had a hard time getting started as I had very little energy.....

Thursday 3/11

Feeling like crap again, so I'm taking the night off......I'm completely exhausted after a couple of very busy days at work then cleaning up the cat pee tonite (someone isn't using their litter box all the time - messy!) Anyway, this stupid cold just doesn't want to go away....buy stock in Kleenex!

Weds 3/10

PM Cardio
Elliptical; 30 mins; 299 cals; 2.49 miles

**Felt worse today than I did yesterday, feels like my cold is trying to come back, so I didn't want to do anything intense....

Macros:
Cals: 1,425
Fat: 44.8g/29%
Carbs: 66.3g/17%
Protein: 142.9g/43%

Tuesday 3/9

PM Weights - Back & Hamstrings
Warmup:
Elliptical; 2 mins
Cable straight-arm pulldowns: 5 - 3x10
Stability ball roll: 3x20

Wide-grip lat pulldowns: 9 - 2x8; 10 - 1x6, 2x7
SLDL w/EZ bar: 140lbs added - 5x8
1-armed DB rows on flat bench: 45lb DB - 1x8*; 50lb DB - 3x8*
*each side
DB pullovers on flat bench: 40lb DB - 1x10, 2x12
Seated leg curls: 10 - 2x10; 11 - 1x8, 2x10

PWO Cardio
Elliptical; 30 mins; 310 cals; 2.55 miles

Macros:
Cals: 1,464
Fat: 41.1g/25%
Carbs: 106.2g/28%
Protein: 162.4g/47%

Monday 3/8

PM Weights & Cardio
Warmup:
Elliptical; 3 mins

Seated O/H DB press: 25lb DBs - 2x8; 30lb DBs - 2x6; 35lb DBs - 1x6, 1x5
Seated side DB laterals: 15lb DBs - 2x10, 1x9, 1x10
DB Front raises: 35lb DB - 4x10
Cable tricep pressdown: 7 - 1x8, 4x10
Seated O/H Cable tricep exts w/rope: 11 - 2x12; 12 - 2x10

PWO Cardio
Elliptical; 30 mins; 325 cals; 2.65 miles

Crunch on Fitball w/45lb DB - 4x20

**Am I allowed to post my workouts (not the macros) on another message board? I moderate one & there's a place for training logs....

Macros:
Cals: 1,456
Fat: 38.2g/24%
Carbs: 121.6g/32%
Protein: 148.3g/43%

**LOL I added a custom bread to my Fitday & accidentally put the cals (80 per slice) into the fat block!!

Thursday 3/4

AM Cardio
Elliptical; 35 mins; 376 cals; 3.06 miles

**Today was supposed to be Leg day....operative word is "was".....been fighting a cold all week and each day got a bit worse, with today it hitting me full on at work. So I had to leave early & have been down for the count since (posting this on Sat.).

Hoping to be well enough to "make up" for my missed leg workout on Sunday.

I weighed myself mid-week and was 160lbs.....so it looks like I'm way off my target goal off-season! But I'm still fitting in my size 10 pants....

Weds 3/3

AM Cardio
Elliptical; 30 mins; 329 cals; 2.67 miles

PM Weights - Chest & Arms
Pushups - 1x16, 3x18
Cable slight incline chest press: 6 - 1x10; 7 - 1x7, 2x8; 8 - 1x7
Flat bench DB x reps: 40lb DBs - 3x10
Standing curls w/EZ bar: 45lbs added - 1x6, 1x7, 2x8
Cable tricep pressdowns w/short, straight bar: 6 - 1x10; 7 - 2x8; 8 - 1x6
Superset:
Cable rope curls: 10 - 1x12, 1x10
DB kickbacks: 30lb DB - 2x10 each side

Macros:
Cals: 1,562
Fat: 47g/27%
Carbs: 99.7g/24%
Protein: 146.4g/39%

Tuesday 3/2

AM Cardio
Spin bike; 20 mins - 5 min warmup + 15 sprints/15 mins
Elliptical; 20 mins; 206 cals; 1.75 miles

Macros:
Cals: 1,613
Fat: 44.1g/24%
Carbs: 66.3g/15%
Protein: 183g/47%

**Protein is high as Tom made me steak & shrimp for dinner again.....

Monday 3/1

Can't believe it's March already! Time goes by way too fast....

AM Cardio
Elliptical; 30 mins; 311 cals; 2.64 miles

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

Extra-wide cable pulldowns: 8 - 4x12
Bent-over rows w/EZ bar: 90lbs added - 5x6
Cable upright rows: 10 - 2x10; 12 - 2x6, 1x7
Seated reverse cable pulldowns: 8 - 3x10
Seated Side DB lateral raises up/down: 15lb DBs - 3x7
Decline bench crunches: 4x20

Macros:
Cals: 1,452
Fat: 40.6g
Carbs: 112g/29%
Protein: 164g/46%

Sunday 2/28

AM Cardio
Elliptical; 45 mins; 468 cals; 3.97 miles

PM Weights - Modified Leg workout @ home

Step-ups on flat bench: 3x10 each side
Stability ball roll: 2x20, 2x25
Sumo squat w/DB, heels on plate: 50lb DB - 4x15
Ball squats w/DBs: 25lb DBs - 1x10, 1x12; 35lb DBs - 1x10; 40lb DBs - 2x8, 1x10
Superset:
Single-legged calf raise on step w/DB: 40lb DB - 2x15, 1x18
DB lunges: 35lb DBs - 3x8 each side

**This makes up for skipping my leg workout last week & being off Thurs. nite (got talked into doing Happy Hour), Friday & Saturday....

I want to do legs at home this week too, any other suggestions for exercises to do at home? I don't have a squat rack or leg press...

Macros:
Cals: 1,721
Fat: 49.8g/26%
Carbs: 144.5g/32%
Protein: 140.8g/33%

Wednesday 2/24

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

Pushups - 2x15, 2x16
Cable incline chest press: 6 - 2x8; 7 - 2x8; 8 - 1x6
(thought this would be easier on my neck)
Flat bench DB x reps: 40lb DBs - 3x10
Curls w/EZ bar: 45lbs added - 1x7, 1x6, 1x7, 1x8
Seated O/H Cable Tricep Exts w/rope: 12 - 1x10; 13 - 1x7, 1x8, 1x6
Superset:
Cable rope curls: 10 - 2x10
DB kickbacks: 30lb DB - 1x10, 2x12 each side

PWO Cardio
Elliptical; 35 mins; 372 cals; 3.14 miles

**Funny how only changing my schedule by 1/2 hour but getting up later makes me feel SO tired!! Totally exhausted this week. Back to the normal schedule next week....

Macros:
Cals: 1,571
Fat: 42.4g/24%
Carbs: 111g/26%
Protein: 149.5g/39%

Tuesday 2/23

Ended up being an off day - stopped by the Humane Society after work to drop off more paperwork & by the time I got home, I didn't feel like exercising.

Feeling very tired this week....plus my neck is completely jacked up again (can barely move my head) and it's so painful to lay down, I'm not sleeping well. Also having headaches during the day. This sux!

Monday 2/22

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

Extra-wide grip lat pulldowns: 8 - 1x14, 1x12, 1x14, 1x16
Bent-over rows w/EZ bar: 90lbs added - 5x6
(Added wrong with my plates & only meant to put 70lbs on in addition to the bar, realized it was really 90lbs that I added but I went with it anyway!)
Asst'd Glute/Ham exts: 4x20
Seated reverse rope pulldowns: 8 - 2x10, 1x12
Cable upright rows: 10 - 2x8; 11 - 1x6, 2x8
DB seated side laterals up/down: 15lb DBs - 3x6, 1x7

PWO Cardio & Abs
Elliptical; 35 mins; 384 cals; 3.22 miles

Side bends w/25lb Plate: 4x25 each side


***Oh and my schedule at work has changed starting this week....I have to be at work by 7am, but that means I'll get out earlier....so I suppose I'll switch my workout to the evenings for a while...

Forgot to weigh myself all weekend!

Macros:
Cals: 1,261
Fat: 34.3g/24%
Carbs: 93.5g/28%
Protein: 153.3g/49%

Friday 2/19 thru Sunday 2/21

Friday 2/19

AM Cardio
Elliptical; 30 mins; 306 cals; 2.60 miles

Saturday 2/20

Total day off.....

Sunday 2/21

Nothing "official" with equipment or anything....went for a nice walk outside since it was so nice out.

Thursday 2/18

PM Training - Legs

Warmup:
Walk to the gym from work
Walk on treadmill; 5 mins

Walking lunges on treadmill, 15% incline, 2.0mph - 3x25 each side
(Total treadmill time = 15 mins)
Squats w/std bar: 90lbs added - 2x8; 110lbs added - 3x6
Wide stance leg press on leg sled: 395lbs - 4x10
Heavy calf press on leg sled: 755lbs - 4x15
Seated leg curls: 110lbs - 4x8
Step ups w/15lb DBs - 3x10 each side

PWO Cardio - Treamill; 20 mins

**Not too bad of a workout for not wanting to go in the first place! Tired today & wasn't feeling overly strong...

Macros:
Cals: 1,585
Fat: 36.8g/21%
Carbs: 152.2g/36%
Protein: 169.2g/44%

Wednesday 2/17

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

Pushups to failure: 1x20, 2x18, 1x16
Incline DB press: 35lb DBs - 2x8; 40lb DBs - 1x8, 1x7, 1x8
Flat bench DB x reps: 40lb DBs - 1x10, 2x12
(still not sure if I'm doing these right or not....)
Curls w/EZ bar: 45lbs added - 1x7, 1x6, 2x7
Superset:
Cable rope curls: 10 - 2x10
DB kickbacks: 30lb DB - 2x10 each side

**Didn't have to do the Tricep Pressdowns as I did Overhead tricep extensions on Monday since I read "pressdown" instead of "pulldown" on my sheet....LOL

Sluggish start to the workout....had a hard time getting going, plus I realized I just don't like doing chest. Felt very tired today also.

Macros:
Cals: 1,549
Fat: 42.6g/25%
Carbs: 107.3g/26%
Protein: 137.1g/37%

**Missed a meal at work due to being busy which is why the protein is low....

Tuesday 2/16

AM Cardio
Spin bike; 20 mins - 5 min warmup + 15 mins/15 sprints
Elliptical; 20 mins; 214 cals; 1.80 miles

Abs:
Side bends w/25lb plate: 3x15 each side

**Just realized from Monday's workout that I did tricep extensions as I read "pressdown" instead of "pulldown." D'oh! LOL


**Came home to a special dinner made for me last nite - steak & shrimp with a few onion rings....So macros are approximated as I didn't weigh the steak or shrimp.....haven't had a steak in a looooonnngggg time...

Macros:
Cals: 1,729
Fat: 57.9g/30%
Carbs: 98.6g/22%
Protein: 145.2g/35%

Monday 2/15

AM Cardio
Elliptical; 30 mins; 3.01 miles; 2.57 miles

PM Training - Back & Shoulders
Warmup:
Elliptical; 3 mins
Seated DB reverse lat raises: 20lb DBs - 3x10

Extra-wide grip lat pulldowns: 8 - 1x12, 1x14; 9 - 1x10, 1x12
Bent-over rows w/EZ bar: 70lbs added - 4x8
Asst'd Glute/Ham exts: 4x20
(Hoping to soon not need to balance with the long bar!!)
Seated Cable O/H tricep exts w/rope: 12 - 2x10, 2x12
Cable upright rows: 10 - 5x8
DB seated side lateral up/downs: 12lb DBs - 1x6 (way too light!); 15lb DBs - 3x6

Macros:
Cals: 1,454
Fat: 32.1g/20%
Carbs: 127.9g/34%
Protein: 165.9g/47%

**A decent day IMO!

Sunday 2/14

Sunday 2/14

AM Cardio
Elliptical; 45 mins; 463 cals; 3.94 miles

**Much better on my macros today!

Macros:
Cals: 1,342
Fat: 34.7g/23%
Carbs: 63.8g/19%
Protein: 149g/45%

Tues 2/9 thru Sat 2/13

Behind in my posting.....AGAIN!!


Tuesday 2/9

AM Cardio
Elliptical; 45 mins; 458 cals; 3.91 miles

Abs:
Side bends w/25lb plate: 3x15 each side

Wednesday 2/10

Only "workout" I did today was shoveling.....Tom did the first big dig out early in the morning & I helped about 3 more times the rest of the day - that was the way to do it instead of all at once since the snow was so wet & heavy.

Didn't even remotely follow my macros today.....

Thursday 2/11

Modified Leg workout at home (gyms closed due to the snow)

Warmup:
Elliptical; 3 mins

Sumo DB Squat, heels on plate: 50lb DB - 2x15, 2x16
Leg Exts: 10 - 1x10; 11 - 3x12
Seated Leg curls: 10 - 1x10; 12 - 3x7
Superset:
1-legged calf raise on step holding 1 DB: 30lb DB - 3x16 each side
DB Lunges: 30lb DBs - 3x8 each side
Ball Squats: No Weight - 1x20; 15lb DBs - 1x15; 25lb DBs - 1x15, 1x12, 1x15

Friday 2/12

AM Cardio
Spin bike; 20 mins - 5 min warmup + 15 mins/15 sprints
Elliptical; 20 mins; 207 cals; 1.76 miles

Saturday 2/13

Only "workout" today was that I shoveled out the Saturn parked at the top of the driveway....we hadn't touched it at all since it snowed, so it was buried pretty deep! Shoveling is hard work!


***Never got around to doing chest this week......also struggling to meet my macros....

Monday 2/8

PM Training
Warmup:
Elliptical; 6 mins
Seated DB reverse lateral raises: 20lb DBs - 3x10
Cable straight-arm pulldowns: 5 - 2x10

Wide-grip lat pulldowns: 8 - 2x8; 9 - 1x6, 1x8; 10 - 1x6
Asst'd glute/ham exts: 4x20
(working on leaning on the bar less, hoping someday to not use it)
1-armed DB row: 45lb DBs - 2x10*; 50lb DB - 1x10*
*each side
Seated O/H DB Press: 25lb DBs - 2x8; 30lb DBs - 1x7, 2x8
Superset:
Front raise w/DB: 35lb DB - 3x10
Seated DB O/H lat raises: 12lb DBs - 1x10, 2x12

Decline bench crunches: 4x20

**No morning cardio, was up late last nite due to the game...

Macros:
Cals: 1,419
Fat: 36.6g/23%
Carbs: 106.7g/28%
Protein: 167.6g/48%

Sunday 2/7

AM Cardio
Elliptical; 45 mins; 470 cals; 3.98 miles

Superbowl Sunday = Beer & pizza!! YUM!

Friday 2/5 & Sat 2/6

Friday 2/5

**Ended up being an off day as I was too tired to get up for AM cardio....

Sat 2/6

No official workout, but helped shovel....

Thursday 2/4/10

AM Training - Legs
Warmup:
Treadmill; 8 mins

Leg Press on leg sled: 395lbs - 2x8; 485lbs - 2x6; 535lbs - 3x6
Heavy calf press on leg sled: 765lbs - 1x20; 785lbs - 2x16
Sumo DB Squats, heels on plate: 65lb DB - 1x10, 1x12; 2x10
DB Lunges: 32.5lb DBs - 3x8 each side
Shrugs on HS Chest Press (standing, straddling bench): 90lbs each side - 1x10, 3x12
Leg Exts: 130lbs - 4x10
Seated leg curls: 110lbs - 2x8, 1x10; 115lbs - 1x8
Seated calf raises: 125lbs - 3x15

**Posting this Friday morning & my legs are SORE! Exhausted today too....

Macros:
Cals: 1,755
Fat: 39.5g/21%
Carbs: 134.3g/28%
Protein: 152.6g/37%

Wednesday 2/3/10

AM Cardio
Spin bike; 15 mins - 5 min warmup, 15 sprints
Elliptical; 25 mins; 262 cals; 2.22 miles

Macros:
Cals: 1,270
Fat: 23.3g/17%
Carbs: 72.2g/21%
Protein: 143.1g/49%

Tuesday 2/2/10

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

Wide-grip lat pulldowns: 8 - 2x8; 9 - 1x7, 2x8
1-armed DB rows: 45lb DB - 3x10 each side
Asst'd glute/ham exts: 4x20
Seated O/H DB Press: 25lb DBs - 2x8; 30lb DBs - 1x7, 1x8, 1x7
Superset:
DB Front Raise: 30lb DB - 2x12; 35lb DB - 1x10
Seated Side DB lateral raises: 12lb DBs - 2x10, 1x12
Crunch on fitball w/45lb DB: 2x20, 1x22, 1x20


Macros:
Cals: 1,591
Fat: 41.5g/24%
Carbs: 117.4g/28%
Protein: 144.6g/38%

Monday 2/1/10

AM Cardio
Elliptical; 45 mins; 459 cals; 3.92 miles

**Was going to do abs in the evening, but wasn't able to as we unexpectedly had to run back to the vet....

Macros:
Cals: 1,505
Fat: 37.5g/22%
Carbs: 78.1g/18%
Protein: 164.3g/45%

Sunday 1/31

Decided to to work out today as I can't seem to get a good chest workout in the morning....seems like chest day is a weak point for me....and very difficult early in the morning!

Chest & Arms

Does spackling for 1 hour count as a warmup? Hmmm - well, I'm counting it!

Cable incline Inward chest press: 5 - 4x10
Flat DB Press: 45lb DBs - 2x8; 50lb DBs - 1x5, 1x4, 1x6
(Dang those 50s are heavy!)
Incline Cable flyes: 5 - 3x10
(I like the movement on these better than with the DBs)
Cable curls: 9 - 1x8, 1x10; 10 - 2x8
Rope cable pressdowns: 6 - 1x7, 1x6, 2x7
Superset:
Standing DB Hammer curls: 30lb DBs - 2x10 (yay!)
Dips on flat bench: 1x22, 1x24

**And my legs are still VERY sore from Friday....whew!

No macros today, got rid of a bunch of leftovers in the fridge....

Friday 1/29

PM Training - Legs
Warmup:
Walked to the gym from work
Walk on t'mill: 3 mins

Sumo DB Squats, heels on plate: 65lb DB - 4x10
Squats w/std bar (1 rep max test): 90lbs added - 1x6; 100lbs added - 1x6; 110lbs added - 1x6; 120lbs added - 1x4; 130lbs added - 1x4; 140lbs added - 1x3; 150lbs added - 2x1
(A standard bar is what, 40lbs?? So that's a 190lb squat, not too shabby!)
SLDL w/std bar (1 rep max test): 90lbs added - 1x8; 110lbs added - 1x6; 120lbs added - 1x5; 130lbs added - 1x4; 150lbs added - 1x3; 160lbs added - 1x1
Superset:
Seated calf: 125lbs - 4x15
Lunges w/std bar: 30lbs added - 1x8*; 40lbs added - 2x8*
*each side
Leg exts: 130lbs - 4x10
Seated leg curls: 110lbs - 1x8, 1x10; 115lbs - 2x8
Nautilus machine hip adductor: 110lbs - 2x10, 1x9
Hip Abductor: 230lbs - 2x8; 240lbs - 2x8

**As I'm posting this on Saturday - wow my legs are SORE!!

Weight = 156lbs this morning....over my max, but not as horrible as I thought it would be.....

Thursday 1/28

AM Cardio
Spin bike; 20 mins total - 5 mins warmup, 15 mins/15 sprints
Elliptical; 20 mins; 201 cals; 1.75 miles

Abs:
Crunch on fitball w/45lb DB: 3x20

Macros:
Cals: 1,363
Fat: 30.2g/20%
Carbs: 77.1g/19%
Protein: 161.9g/50%

Wednesday 1/27

AM Training - Chest & Arms
Warmup:
Elliptical - 2 mins
Pushups - 2x16

Cable incline inward bench press: 5 - 3x8, 1x10
Flat DB Press: 45lb DBs - 2x8; 50lb DBs - 1x6, 1x5; 45lb DBs - 1x7
(Just couldn't get a 3rd set with the 50s.....whew!)
Incline Cable flye: 4 - 1x10, 2x12
Cable curls: 8 - 1x8; 9 - 1x8; 10 - 2x6
Rope cable pressdowns: 6 - 4x7
Superset:
Standing DB Hammer curls: 25lb DBs - 2x12
Dips on flat bench: 2x22

**Dang doing chest at the crack o' dark is tough!!


Macros:
Cals: 1,421
Fat: 27.8g/18%
Carbs: 115.2g/31%
Protein: 146g/44%

**Macros are a tiny bit of a guess due to a coworkers' retirement party in the evening.....didn't partake of any of the appetizers, just had a plate of pasta w/veggies + extra chicken....

Tuesday 1/26

AM Cardio
Elliptical; 45 mins; 446 cals; 3.92 miles

Abs:
Side bends w/25lb plate: 3x16 each side
Decline bench crunch: 3x20


Macros:
Cals: 1,609
Fat: 41.4g/24%
Carbs: 104.9g/24%
Protein: 156.4g/41%

Monday 1/25

AM Training - Back & Shoulders
Warmup:
Elliptical - 3 mins
Straight-arm pulldowns: 5 - 1x8, 2x10
DB Seated Reverse lateral raises: 20lb DBs - 3x8

Wide-grip lat pulldowns: 8 - 1x8; 9 - 1x8, 1x6, 1x7, 1x8
1-armed DB rows: 45lb DB - 3x10 each side
Seated O/H DB Press: 25lb DBs - 2x8; 30lb DBs - 3x7
Superset:
DB Front raise: 30lb DB - 3x12
Seated DB side laterals: 12lb DBs - 3x10
Asst'd Glute/Ham Exts: 4x20

**Took last week fully off & I'm glad I did.....I was so sore from the massage that I wouldn't have been able to workout anyway.....plus being off allowed me to grieve & boy did I! The last 2 weeks has been very emotionally draining.... While I didn't stick to my macros at all, I don't feel physically all that great so I'm going to try & meet my macros & get back to exercising as I'm hoping feeling physically better thru healthy eating & exercise will help me emotionally....I've found 2 wonderful pet loss sites that have also been very supportive....

However, I am already looking into getting another kitty.....I have my eye on one with special needs at the local Humane Society. I'm going to see her a few more times before I finally decide, but she needs a good home with someone who can take care of her needs....I feel so bad for her - she's 10 & declawed & someone dumped her in their parking lot. Her fur was so horribly matted they had to shave the cat. Poor thing!

This week looks like it will be the last CRAZY week at work and crazy it will be! Looking like I'll be staying late the next few days.....and may have to come in on Saturday.

Macros:
Cals: 1,414
Fat: 34.5g/22%
Carbs: 118.3g/33%
Protein: 149g/45%

Friday 1/15

AM Cardio
Elliptical; 45 mins

**Only got up to do AM cardio as I couldn't lay down 1 more second due to my neck hurting.....

Thursday 1/14

Ended up being an off day....

**Gave up morning cardio for an extra hour of sleep, which actually didn't work out too well as my neck/shoulder is so painful, it's difficult to sleep.....any position laying down hurts....and by the time I got home from another long day at work, I was too tired to do anything.....

Macros:
Cals: 1,417
Fat: 24.4g/16%
Carbs: 100g/24%
Protein: 145.7g/45%

Weds 1/13 Macros

Not the best....didn't really have time to eat all day.....

Cals: 1,368
Fat: 53.8g/35%
Carbs: 95g/24%
Protein: 81.4g/25%

Wednesday 1/13/10

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

Incline cable chest press: 6 - 1x10; 7 - 1x10, 1x8, 1x10
Flat DB Press: 40lb DBs - 2x8; 45lb DBs - 2x6, 1x7
Cable Flyes: 5 - 1x10 (barely got these, so had to drop the weight); 4 - 2x12
Incline DB Curls: 25lb DBs - 1x6, 1x7, 2x6
Skullcrushers w/EZ bar: 50lbs added - 4x8
Superset:
DB Concentration curls: 20lb DBs - 2x10 each side
DB kickbacks: 30lb DB - 2x10 each side

**Didn't feel like the greatest workout this morning....didn't feel very strong & my neck/shoulder thing is bothering me again, which makes it painful to lift certain moves.....Lonnnnngggggg day at work today - I'm beat!

Tuesday 1/12/10

AM Training - Back & Shoulders
Warmup:
Elliptical; 3 mins
Straight-arm cable pulldowns: 5 - 3x10

Underhand cable lat pulldowns: 10 - 2x8; 11 - 3x6
DB Bent-over rows: 45lb DB - 2x8*; 50lb DB - 3x8*
*each side
Asst'd glute/ham exts: 4x20
Close-grip cable pulldowns w/V-bar: 10 - 3x10
Seated O/H DB press: 25lb DBs - 2x8; 30lb DBs - 1x7, 1x6, 1x7
Seated DB laterals, up/down: 12lb DBs - 1x10, 2x12

**Tough day today....

Macros:
Cals: 1,440
Fat: 41.8g/26%
Carbs: 124.4g/32%
Protein: 144.7g/42%

**Didn't feel very hungry today.....didn't feel like eating much....

Monday 1/11

AM Cardio
Elliptical; 45 mins; 454 cals; 3.97 miles

**Sad day today.....Saturday and Sunday were off days.....

Friday 1/8

AM Cardio
Elliptical; 45 mins; 429 cals; 3.80 miles

**Friday was a very stressful, hair-pulling out, screaming silently kind of day....

Thursday 1/7

AM Training - Legs
Warmup:
Treadmill - 5 mins
ATG squats w/std bar: 50lbs added - 2x8; 60lbs added - 2x8; 70lbs added - 1x8

Front squats w/std bar: 60lbs added - 2x6; 70lbs added - 4x6
Seated calf: 125lbs - 1x15, 2x16
SLDL w/DBs: 65lb DBs - 2x8, 2x9
DB Split squat, back foot on bench: 25lb DBs - 3x8 each side
Leg exts: 130lbs - 3x10
Machine leg press; feet high: 150lbs - 1x10; 160lbs - 1x8, 1x10; 170lbs - 1x10
Calf press on machine leg press, toes pointed out: 270lbs - 2x16; 300lbs - 1x16
Hip Abductor: 240lbs - 1x8, 1x10; 250lbs - 1x8
Nautilus Hip Adductor: 115lbs - 1x10, 2x8

**Tired again today.....went to sleep earlier last nite and I ended up waking up at 2am.....can't win......meh!

Macros:
Cals: 1,605
Fat: 39.9g/22%
Carbs: 128.8g/31%
Protein: 137.7g/36%

**Pretty sure these are accurate numbers....hard to remember for sure since I'm behind in my postings.....didn't realize I was that far behind!

Wednesday 1/6

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

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

**Decent enough workout for "not being into it." Had a hard time getting started this morning & felt sluggish....got it done, but it wasn't fun.....

Stayed up too late Tues. nite for as early as I get up.....went to bed early tonite & ended up waking up at 2am.....so I can't win....

Macros:
Cals: 1,863
Fat: 56.3g/27%
Carbs: 137g/28%
Protein: 147.4g/33%

**Over on the carbs & fat.....felt stressed when I got home from work, which leads me to wanting a glass of wine & food I shouldn't have.....had my chicken + veggies for dinner, but still couldn't resist the wine with some cheese & crackers....could've been worse I guess.....

Tuesday 1/5/10

AM Cardio
Spin bike; 20 mins - 5 min warmup + 15 sprints/15 mins
Elliptical; 20 mins; 193 cals; 1.70 miles

PM Abs
Side bends w/25lb plate: 3x15 each side
Crunch on fitball w/45lb DB: 3x20
Leg raises w/fitball: 3x20

Macros:
Cals: 1,544
Fat: 44.8g/25%
Carbs: 93.4g/23%
Protein: 161.1g/43%

Monday 1/4/10 Macros

Forgot to post my macros!

Cals: 1,496
Fat: 38.6g/24%
Carbs: 112/7g/29%
Protein: 167.1g/48%

Monday 1/4/10

AM Training - Back & Shoulders
Warmup:
Elliptical; 3 mins
Straight-arm cable pulldowns: 5 - 3x10

Underhand lat pulldowns: 10 - 2x8; 11 - 3x6
1-armed DB Bent-over rows: 45lb DB - 2x8*; 50lb DB - 3x8*
*each side
Glute/ham asst'd exts: 1x18, 3x20
Close-grip pulldown w/V-bar: 10 - 3x10
Seated DB O/H press: 25lb DBs - 2x8; 30lb DBs - 3x6
Seated DB laterals up/down: 12lb DBs - 1x10, 2x12

**Suprisingly good workout for so early in the morning!! Felt decently strong, so upped the weight on the bent-over rows....

Question - I'm on week 3 of C of the workout you gave me....once I'm done week 4, do you want me to go to A again or do you have a new plan of torture in the works?

Sunday 1/3/10

2010 already!!

AM Cardio
Elliptical; 45 mins; 449 cals; 3.93 miles

**Also got more spackle on the walls/ceiling in the LR/DR......

Holiday break exercise-wise is over! "Hell-month" (aka year-end) begins this week, so I'm expecting to be working some pretty long days.....the OT will be nice, but the stress won't be.....So I think I'll keep doing the morning workouts so as to be able to get it in......evenings will either be cardio or working on the home projects we currently have in the works.....or nothing if I'm too tired!!

Goal will be to stick with my macros M-F, as when I'm stressed I want to eat......


***You already saw all this but I'm just updating my blog posting.....