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%
Wednesday, February 24, 2010
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!
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, February 22, 2010
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%
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.
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.
Friday, February 19, 2010
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%
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%
Thursday, February 18, 2010
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....
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....
Wednesday, February 17, 2010
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%
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, February 15, 2010
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!
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%
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....
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, February 8, 2010
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%
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%
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....
**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....
Friday, February 5, 2010
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%
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%
Thursday, February 4, 2010
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%
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%
Wednesday, February 3, 2010
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%
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%
Tuesday, February 2, 2010
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%
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%
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