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%
Wednesday, May 19, 2010
Tuesday, May 18, 2010
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%
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%
Saturday, May 8, 2010
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.....
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.....
Friday, May 7, 2010
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.
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, May 5, 2010
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!
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!
Tuesday, May 4, 2010
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%
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%
Monday, May 3, 2010
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!
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!
Sunday, May 2, 2010
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%
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%
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%
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