Saturday 10/30 Macros

Cals: 1,817
Fat: 43.4g/22%
Carbs: 97.7g/21%
Protein: 167.7g/39%

Saturday 10/30

Training - Legs & Abs
Warmup:
Walk on treadmill: 10 mins

DB walking lunges: 22.5lb DBs - 4x10 each leg
Squats w/std bar: 50lbs added - 3x10
(working on getting lower with these)
SLDL w/std bar: 90lbs added - 3x6, 2x7
Calf press on leg sled: 755lbs - 5x15
Leg press on leg sled: 395lbs - 5x8, 1x10

Abs:
Side bends w/45lb Plate: 3x8 each side
Cable Rope crunch: 70lbs - 1x15; 85lbs - 2x12

Sunday morning weight = 167lbs

Friday 10/29

PM Cardio
Spin bike: 25 mins total time - 10 min warmup; 15 sprints over 15 mins
Elliptical; 20 mins; 210 cals; 1.65 miles

Macros:
Cals: 1,328
Fat: 29.1g/20%
Carbs: 72.9g/22%
Protein: 155.1g/48%

Thursday 10/28

Unplanned day off......guess I had TOO much fun Weds nite!! Meh!

Weds 10/27

Planned day off.....fundraising Happy Hour to attend....

Tuesday 10/26

AM Cardio
Elliptical; 35 mins; 374 cals; 2.93 miles

PM Training - Chest & Arms
Pushups, hands on bench: 3x16
Incline machine chest press: 6 - 2x10; 7 - 4x8
Vertical machine inward chest press: 6 - 2x8, 1x7, 1x8
Standing cable curl: 9 - 3x8, 1x10
Seated cable O/H Tricep ext w/rope: 12 - 2x10; 13 - 2x8
Standing DB Hammer curls: 25lb DBs - 3x8
Underhand cable D-ring Tricep ext: 3 - 1x7*, 1x6*, 1x8*
*each arm


Macros:
Cals: 1,644
Fat: 48.3g/26%
Carbs: 125.7g/29%
Protein: 141.3g/36%

Monday 10/25

PM Training - Back & Shoulders
Warmup:
DB in/out: 12lb DBs - 3x10 each side
Hyperexts on fitball: 1x18, 3x20

Wide-Grip Lat pulldowns: 7 - 2x8; 8 - 2x8; 9 - 3x8
1-armed DB row: 45lb DB - 4x8 each side
Close-grip pulldown w/V-bar: 9 - 3x10
Cable upright row: 10 - 2x8, 1x10; 11 - 1x8
Seated DB side laterals: 20lb DBs - 1x7; 3x6

PWO Cardio
Elliptical; 35 mins; 380 cals; 2.97 miles

**Watched "Zombieland" with Woody Harrelson - actually a funny movie!

Macros:
Cals: 1,377
Fat: 29.9g/20%
Carbs: 107.9g/30%
Protein: 166.8g/50%

Sunday 10/24

Cardio Only Day
Elliptical; 45 mins; 478 cals; 3.76 miles

Macros:
Cals: 1,529
Fat: 39.3g/23%
Carbs: 57g/15%
Protein: 147.9g/41%

Saturday 10/23

Weight = 167.6lbs

Off day.....got myself a burger!

Friday 10/22

PM Cardio
Elliptical; 45 mins; 475 cals; 3.74 miles

Macros:
Cals: 1,419
Fat: 43.1g/27%
Carbs: 67.5g/19%
Protein: 142.5g/42%

Thursday 10/21

**Felt like a "legs at home" type of day...

PM Training - Legs
Warmup:
Deep squats w/25lb plate: 3x12

Leg exts: 8 - 3x10; 9 - 1x10; 10 - 2x8
1-legged SLDL w/20lb kettlebell: 1x10*, 1x12*, 1x14*, 2x15*
*each leg
DB Sumo Squat: 40lb DB - 1x15; 45lb DB - 1x12, 1x15
Calf raise on 2x4 w/DB: 35lb DB - 1x25; 45lb DB - 4x25
DB Lunges: 25lb DBs - 4x10 each leg

Crunch on fitball w/25lb Plate: 4x20

Macros:
Cals: 1,480
Fat: 31.5g/19%
Carbs: 120.7g/32%
Protein: 144.4g/40%

Weds 10/20

PM Training - Chest & Arms

Pushups, hands on bench: 3x16
Incline vertical chest press: 6 - 3x8, 1x10; 7 - 2x8
Standing cable curls: 9 - 4x8
Vertical inward cable chest press: 5 - 1x8; 6 - 1x6, 2x7
Seated O/H cable tricep exts w/rope: 12 - 4x10
Standing DB hammer curls: 25lb DBs - 3x8
Cable underhand tricep exts: 2 - 1x10*; 3 - 1x6*, 1x7*
*each side

Macros:
Cals: 1,520
Fat: 37.9g/23%
Carbs: 118g/31%
Protein: 131.5g/36%

**Tired & weary today....almost run down feeling....

Thursday am - 168.8lbs this morning
(so if my weight is up on Saturday at least we have this number!)

Tuesday 10/19

PM Cardio
Spin bike - 25 mins total time
10 min warmup; 15 sprints over 15 mins

Elliptical; 20 mins; 201 cals; 1.60 miles

Macros:
Cals: 1,537
Fat: 53.5g/31%
Carbs: 64.6g/17%
Protein: 153.6g/42%

Monday 10/18

PM Training - Back & Shoulders
Warmup:
DB in/out: 10lb DB - 1x10*; 12lb DB - 2x10*
*each side
Seated Reverse DB lateral raise: 20lb DB - 1x8, 2x10
Hyperextions on fitball: 1x16, 1x18, 1x20

Wide-grip lat pulldowns: 7 - 1x10; 8 - 2x8; 9 - 2x8
1-armed bent-over DB row: 45lb DB - 4x8 each side
Close-grip pulldowns w/V-bar: 8 - 1x10, 2x12
Cable upright rows: 9 - 1x8; 10 - 3x8
Seated DB side laterals: 20lb DBs - 4x5

Abs:
Side bends w/DB: 35lb DB - 1x12*; 45lb DB - 3x8*
*each side

Macros:
Cals: 1,537
Fat: 52.7g/31%
Carbs: 117.3g/29%
Protein: 150.1g/40%

Sunday 10/17

Cardio Only Day
Elliptical; 45 mins; 496 cals; 3.83 miles

Macros:
Cals: 1,092
Fat: 35.7g/30%
Carbs: 27.5g/9%
Protein: 118g/45%

Saturday 10/16

AM Cardio
Spin bike: 25 mins total time - 10 min warmup, 15 sprints over 15 mins
Elliptical; 15 mins; 158 cals; 1.23 miles

Macros:
Cals: 1,057
Fat: 25g/22%
Carbs: 44.8g/17%
Protein: 94.7g/37%

**Busy day....worked on projects all day....

Friday 10/15

PM Training - Chest & Arms

Pushups, hands on bench: 3x16
Seated Cable incline vertical chest press: 5 - 1x10, 6 - 1x10; 7 - 2x8, 1x10
Seated cable vertical chest press: 5 - 4x8
Standing cable curls: 9 - 4x8
Seated cable o/h ext w/rope: 11 - 1x10; 12 - 2x10; 13 - 1x8

**Not much of a workout, just going thru the motions...had a headache all day...

Macros:
Cals: 1,525
Fat: 45.9g/27%
Carbs: 119.1g/31%
Protein: 156.3g/42%

Thursday 10/14

Day off - husband's birthday, went out to dinner...

Wednesday 10/13

PM Training - Legs
Walked to the gym from work...

Walking DB Lunges: 20lb DBs - 4x10 each side
Squats w/std bar: 50lbs added - 3x10
(tried to go as low as possible)
SLDL w/std bar: 70lbs added - 1x8; 90lbs added - 1x6, 1x7, 1x6, 1x7
Heavy calf press on leg sled: 755lbs - 4x15, 1x16
Leg press on leg sled: 485lbs - 2x8; 395lbs - 4x8
(Had to drop the weight on the 3rd set on as my right inner thigh seized up & started to hurt...didn't want to hurt myself...not bothering me this morning - weird!)
Hip Abductor: 230lbs - 2x10; 250lbs - 1x10
Leg exts: 130lbs - 3x8

PWO cardio
Treadmill; 20 mins; 119 cals; 1.10 miles

**Pretty decent workout, tho I didn't feel as strong with it as I did with last week's workout.....


Macros:
Cals: 1,442
Fat: 43.9g/27%
Carbs: 115.2g/31%
Protein: 146.6g/42%

Tuesday 10/12

PM Cardio
Elliptical; 45 mins; 488 cals; 3.77 miles

Abs:
Crunch on fitball, med. ball held O/H: 4x20
Leg raises w/fitball: 4x20

Macros:
Cals: 1,182
Fat: 40.4g/31%
Carbs: 59g/20%
Protein: 140.1g/49%

Monday 10/11

PM Training - Back & Shoulders
Warmup:
DB in/out: 10lb DB - 3x10 each side
Hyperexts on fitball: 3x20
Cable straight-arm pulldowns: 5 - 3x10

Wide-grip pulldowns: 8 - 2x8; 9 - 3x8
1-armed DB bent-over rows: 45lb DB - 4x8 each side
Close grip pulldowns w/v-bar: 8 - 1x10, 1x12; 9 - 1x10
Cable upright rows: 9 - 1x10; 10 - 2x8, 1x10
Seated DB side laterals: 15lb DBs - 1x8, 2x7, 1x8

PWO Cardio
Elliptical; 20 mins; 213 cals; 1.65 miles

Macros:
Cals: 1,537
Fat: 34.9g/21%
Carbs: 137.3g/36%
Protein: 164g/44%

Sunday 10/10 of....2010

Day off.....so much to do, so little time!

Macros:
Cals: 1,777
Fat: 50.5g/26%
Carbs: 54g/12%
Protein: 145.7g/34%

Saturday 10/9

Cardio Only day
Elliptical; 45 mins; 465 cals; 3.65 miles

**Also puttered around in the backyard in the afternoon....

Weight - 171 lbs in the am
(but that was after I had already eaten)

Macros:
Cals: 1,567
Fat: 51.4g/29%
Carbs: 34.8g/8%
Protein: 155.7g/41%

Friday 10/8

Training - Chest & Arms

Pushups, hands on bench: 2x16, 1x18
Incline cable vertical chest press: 7 - 6x8
Vertical inward chest press: 5 - 1x8, 1x10; 6 - 2x8
Standing cable curls: 8 - 1x10, 1x8, 2x10
Seated cable O/H tricep exts w/rope: 11 - 2x10; 12 - 2x8
Seated DB concentration curls: 20lb DB - 1x8*; 25lb DBs - 1x6*, 2x5*
*each side

**Didn't feel as strong on my workout today as I did yesterday....

Macros:
Cals: 2,133
Fat: 56.5g/24%
Carbs: 162.6g/30%
Protein: 155.1g/30%

**Made homemade WW pizza for dinner...

Thursday 10/7

**Day off from work today as the kitty is having dental surgery today...so I got to go the gym at an off time....

Training - Legs
Warmup:
Walk on treadmill - 5 mins
Squats w/std bar: 40lbs added - 3x8
(tried to go as low as possible)

Squats w/std bar, wide stance: 50lbs added - 3x10
SLDL w/std bar: 70lbs added - 2x8; 90lbs added - 1x8, 2x7
Calf press on Linear leg press machine: 693lbs - 1x18; 743lbs - 3x16, 1x18
(103lb start weight included in total weight listed)
Leg press on linear leg press machine: 423lbs - 2x8; 443lbs - 2x8; 453lbs - 1x8; 503lbs - 1x8 PR!
(103lb start weight included in total weight listed)
DB walking lunges: 20lb DBs - 4x10 each leg

Abs:
Hanging leg raises: 1x12, 2x15
Life Fitness Abdominal machine: 90lbs - 1x12; 110lbs - 2x10, 1x8
Side bends w/45lb plate: 3x8 each side

**Good workout!! Felt strong and I'm sore already!

Macros:
Cals: 1,970
Fat: 55.8g/25%
Carbs: 124.5g/25%
Protein: 155.8g/32%

Weds 10/6

PM Cardio
Spin bike: 10 min warmup + 15 sprints over 15 mins
25 mins total time

Elliptical; 20 mins; 192 cals; 1.55 miles

Macros:
Cals: 1,399
Fat: 39.4g/25%
Carbs: 55.6g/16%
Protein: 131.8g/39%

Edit 10/7: Realized I made an error with my macros...had something included that I didn't actually eat!

Tuesday 10/5

PM Cardio
Elliptical; 45 mins; 483 cals; 3.75 miles

Macros:
Cals: 1,506
Fat: 56.6g/34%
Carbs: 57.6g/14%
Protein: 150.7g/41%

Monday 10/4

Cardio
Elliptical; 30 mins

Training - Back & Shoulders
Warmup:
DB in/out: 8lb DB - 1x10*; 10lb DB - 3x10*
*each side
Cable straight-arm pulldowns: 5 - 1x8, 2x10
Hyperexts on fitball: 3x16

Wide-grip lat pulldowns: 7 - 1x8; 8 - 1x8; 9 - 3x8
1-armed DB bent-over row: 45lb DB - 4x8 each side
Close-grip pulldowns w/v-bar: 8 - 2x10, 1x12
Cable upright rows: 9 - 2x8, 2x10
Seated DB side laterals: 15lb DBs - 4x6

Macros:
Cals: 1,700
Fat: 62.5g/33%
Carbs: 119g/28%
Protein: 164.2g/40%

Catch up time!

Friday 10/1 - Sunday 10/3

Friday 10/1
Off day - worked on building a coffin lid

Saturday 10/2
AM Cardio
Elliptical; 30 mins

Spent the afternoon building the Halloween display...

Sunday 10/3
Technically an off day, spent the day finishing the building of the coffin & the rest of the display...

I'm actually sore! That was a lot of work..... no macros to report as I seriously under-ate all weekend....

Thursday 9/30

*Due to weather, I decided to work out at home to keep an eye on the flooding in the backyard and the new drainage ditch we dug....

PM Training - Legs
Warmup:
Deep squat w/25lb Plate: 3x12
Stability ball roll: 3x20

Squat/swing w/20lb kettlebell: 1x12, 5x15
Leg exts: 8 - 4x10
Calf raises on 2x4: 2x25; 3x30
DB lunges: 25lb DBs - 3x10 each side
Kneeling cable kickbacks: 5 - 1x8*, 2x10*; 6 - 2x8*
*each side

Macros:
Cals: 1,783
Fat: 64.8g/33%
Carbs: 141.1g/31%
Protein: 152.3g/36%