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%
Wednesday, March 31, 2010
Monday, March 29, 2010
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%
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.....
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, March 25, 2010
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%
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!
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!
Wednesday, March 24, 2010
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!
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!
Tuesday, March 23, 2010
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%
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%
Monday, March 22, 2010
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%
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, March 20, 2010
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%
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...
Also ate a bit off diet at my evening meal....not too badly tho...
Thursday, March 18, 2010
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%
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, March 16, 2010
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!
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%
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%
Monday, March 15, 2010
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%
Elliptical; 45 mins; 487 cals; 3.96 miles
Macros:
Cals: 1,389
Fat: 41.8g/27%
Carbs: 59g/17\5
Protein: 144.2g/44%
Sunday, March 14, 2010
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.....
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.....
Friday, March 12, 2010
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!
Wednesday, March 10, 2010
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%
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, March 9, 2010
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%
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, March 8, 2010
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!!
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!!
Saturday, March 6, 2010
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....
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....
Thursday, March 4, 2010
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%
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%
Wednesday, March 3, 2010
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.....
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, March 1, 2010
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%
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%
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%
Subscribe to:
Posts (Atom)