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.....