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%