Cardio Only Day
AM Cardio
Elliptical; 45 mins; 469 cals; 3.71 miles
**Stressful day at work, glad I got my exercise in in the morning!
Macros:
Cals: 1,571
Fat: 34.8g/20%
Carbs: 74.6g/18%
Protein: 147.5g/40%
Tuesday, November 30, 2010
Monday, November 29, 2010
Sunday 11/28/2010
Guess who's back???
Cardio Only Day
Elliptical; 45 mins; 480 cals; 3.77 miles
**Also decorated the house for Christmas....Good news - for being "off" all last week, my weight (as checked at my Dr. appt this morning) was 168lbs & while wearing shoes & clothes. So no change in weight....
Macros:
Cals: 1,292
Fat: 36.9g/26%
Carbs: 54.3g/17%
Protein: 102.5g/34%
Cardio Only Day
Elliptical; 45 mins; 480 cals; 3.77 miles
**Also decorated the house for Christmas....Good news - for being "off" all last week, my weight (as checked at my Dr. appt this morning) was 168lbs & while wearing shoes & clothes. So no change in weight....
Macros:
Cals: 1,292
Fat: 36.9g/26%
Carbs: 54.3g/17%
Protein: 102.5g/34%
Friday, November 19, 2010
Thursday 11/18
PM Training - Legs (at home)
Warmup:
Squat/swing w/20lb kettlebell: 3x12
DB Lunges: 20lb DBs - 3x10 each side
Sumo DB Squat: 50lb DB - 4x12
DB squats, narrow stance: 40lb DBs - 2x10; 50lb DBs - 3x8
SLDL w/EZ bar: 90lbs added - 5x10
Calf raises on 2x4: 1x30, 4x35
Leg exts: 11 - 4x10
Macros:
Cals: 1,454
Fat: 35g/22%
Carbs: 120.9g/32%
Protein: 157g/46%
Warmup:
Squat/swing w/20lb kettlebell: 3x12
DB Lunges: 20lb DBs - 3x10 each side
Sumo DB Squat: 50lb DB - 4x12
DB squats, narrow stance: 40lb DBs - 2x10; 50lb DBs - 3x8
SLDL w/EZ bar: 90lbs added - 5x10
Calf raises on 2x4: 1x30, 4x35
Leg exts: 11 - 4x10
Macros:
Cals: 1,454
Fat: 35g/22%
Carbs: 120.9g/32%
Protein: 157g/46%
Thursday, November 18, 2010
Weds 11/17
AM Cardio
Elliptical; 30 mins; 308 cals; 2.47 miles
PM Training - Chest & Arms
Warmup:
Pushups, hands on bench: 3x12
Vertical cable chest press: 7 - 1x8, 2x10; 8 - 3x8
Incline cable inward chest press: 5 - 1x10; 6- 2x10, 1x9
Flat seated cable flye: 5 - 3x10
Incline DB curls: 20lb DBs - 2x10; 25lb DBs - 1x7, 1x6
D-ring cable underhand tricep ext: 3 - 2x8*, 1x7*, 1x8*
*each side
Standing DB hammer curls: 25lb DBs - 3x8
Seated DB O/H tricep ext: 45lb DB - 1x8, 2x10
Macros:
Cals: 1,424
Fat: 40.6g/26%
Carbs: 112.4g/30%
Protein: 145.4g/44%
**OK I cannot handle 2 scoops of All Out!!! I looked like I had an all-over sunburn!! LOL
Elliptical; 30 mins; 308 cals; 2.47 miles
PM Training - Chest & Arms
Warmup:
Pushups, hands on bench: 3x12
Vertical cable chest press: 7 - 1x8, 2x10; 8 - 3x8
Incline cable inward chest press: 5 - 1x10; 6- 2x10, 1x9
Flat seated cable flye: 5 - 3x10
Incline DB curls: 20lb DBs - 2x10; 25lb DBs - 1x7, 1x6
D-ring cable underhand tricep ext: 3 - 2x8*, 1x7*, 1x8*
*each side
Standing DB hammer curls: 25lb DBs - 3x8
Seated DB O/H tricep ext: 45lb DB - 1x8, 2x10
Macros:
Cals: 1,424
Fat: 40.6g/26%
Carbs: 112.4g/30%
Protein: 145.4g/44%
**OK I cannot handle 2 scoops of All Out!!! I looked like I had an all-over sunburn!! LOL
Wednesday, November 17, 2010
Tuesday 11/16
Cardio Only Day!
PM Cardio
Elliptical; 45 mins; 484 cals; 3.82 cals
Abs:
Reverse crunch on foam roller: 4x25
Crunch on fitball w/25lb Plate: 3x25
Macros:
Cals: 1,589
Fat: 48g/28%
Carbs: 77.7g/18%
Protein: 160.2g/43%
PM Cardio
Elliptical; 45 mins; 484 cals; 3.82 cals
Abs:
Reverse crunch on foam roller: 4x25
Crunch on fitball w/25lb Plate: 3x25
Macros:
Cals: 1,589
Fat: 48g/28%
Carbs: 77.7g/18%
Protein: 160.2g/43%
Tuesday, November 16, 2010
Monday 11/15
**Ok, off track for a couple of days...back on track for today!
AM Cardio
Elliptical; 35 mins; 360 cals; 2.89 miles
PM Training - Back & Shoulders
Warmup:
DB in/out: 12lb DB - 1x12*; 15lb DB - 3x10*
*each side
Hyperexts on fitball: 3x20
Wide-grip lat pulldowns: 8 - 3x8
Straight-arm pulldowns: 5 - 1x10; 6 - 3x8
Seated cable mid-row: 7 - 2x10; 8 - 1x10; 9 - 2x8
1-armed DB row: 45lb DB - 3x10 each side
Seated O/H DB press: 25lb DBs - 1x8, 3x10
Rear DB delt raise on bench: 20lb DBs - 3x10, 1x12
Macros:
Cals: 1,497
Fat: 54.5g/33%
Carbs: 107.9g/26%
Protein: 144.3g/41%
AM Cardio
Elliptical; 35 mins; 360 cals; 2.89 miles
PM Training - Back & Shoulders
Warmup:
DB in/out: 12lb DB - 1x12*; 15lb DB - 3x10*
*each side
Hyperexts on fitball: 3x20
Wide-grip lat pulldowns: 8 - 3x8
Straight-arm pulldowns: 5 - 1x10; 6 - 3x8
Seated cable mid-row: 7 - 2x10; 8 - 1x10; 9 - 2x8
1-armed DB row: 45lb DB - 3x10 each side
Seated O/H DB press: 25lb DBs - 1x8, 3x10
Rear DB delt raise on bench: 20lb DBs - 3x10, 1x12
Macros:
Cals: 1,497
Fat: 54.5g/33%
Carbs: 107.9g/26%
Protein: 144.3g/41%
Sunday, November 14, 2010
Saturday 11/13
Supposed to be an off day, but spent 8 hours doing finish construction over my step-daughter's house....sore today!!
Friday 11/12
PM Training - Legs
Warmup:
Squats w/25lb plate: 4x10
Front squats w/DB: 50lb DB (1 DB) - 2x10; 40lb DBs (2 DBs) - 3x10
1-legged SLDL w/20lb kettlebell: 1x10*, 3x15*, 1x18*
*each leg
Calf raises on 2x4: 1x30, 2x35, 2x40
Sumo DB squat: 50lb DB - 1x10, 3x12
Leg exts: 10 - 2x10; 11 - 2x10; 12 - 2x8
Macros:
Cals: 2,095
Fat: 55.6g/24%
Carbs: 166.9g/31%
Protein: 145.6g/28%
**Bit of a guess on the carbs - hard to find specific info on sushi (finished the leftover)
Warmup:
Squats w/25lb plate: 4x10
Front squats w/DB: 50lb DB (1 DB) - 2x10; 40lb DBs (2 DBs) - 3x10
1-legged SLDL w/20lb kettlebell: 1x10*, 3x15*, 1x18*
*each leg
Calf raises on 2x4: 1x30, 2x35, 2x40
Sumo DB squat: 50lb DB - 1x10, 3x12
Leg exts: 10 - 2x10; 11 - 2x10; 12 - 2x8
Macros:
Cals: 2,095
Fat: 55.6g/24%
Carbs: 166.9g/31%
Protein: 145.6g/28%
**Bit of a guess on the carbs - hard to find specific info on sushi (finished the leftover)
Thursday, November 11, 2010
Weds 11/10
PM Cardio
Spin bike - 35 mins total time
10 minute warmup
15 sprints over 15 mins
10 minute cooldown
Side bends w/25lb Plate: 3x15 each side
Macros:
Cals: 1,594
Fat: 54.2g/31%
Carbs: 81.2g/19%
Protein: 149.4g/40%
**Over on the carbs a bit, had the last mini York peppermint patty...11g carbs per!
Spin bike - 35 mins total time
10 minute warmup
15 sprints over 15 mins
10 minute cooldown
Side bends w/25lb Plate: 3x15 each side
Macros:
Cals: 1,594
Fat: 54.2g/31%
Carbs: 81.2g/19%
Protein: 149.4g/40%
**Over on the carbs a bit, had the last mini York peppermint patty...11g carbs per!
Tuesday 11/9
AM Cardio
Elliptical; 30 mins; 309 cals; 2.47 miles
PM Training - Chest & Arms
Warmup:
Pushups, hands on bench: 3x12
Seated vertical cable chest press: 6 - 1x10; 7 - 2x10; 8 - 3x8
Seated incline cable inward chest press: 5 - 1x10; 6 - 3x8
Seated vertical cable flyes: 5 - 3x10
Seated incline DB curls: 20lb DBs - 1x10, 1x8, 2x10
Cable underhand tricep ext w/D-ring: 2 - 1x10*; 3 - 3x8*
*each arm
Standing DB Hammer curls: 25lb DBs - 3x8
Seated DB O/H tricep ext: 40lb DB - 3x10
Crunch on fitball w/25lb plate: 4x25
Macros:
Cals: 1,683
Fat: 51.8g/28%
Carbs: 123.2g/27%
Protein: 140.4g/35%
Elliptical; 30 mins; 309 cals; 2.47 miles
PM Training - Chest & Arms
Warmup:
Pushups, hands on bench: 3x12
Seated vertical cable chest press: 6 - 1x10; 7 - 2x10; 8 - 3x8
Seated incline cable inward chest press: 5 - 1x10; 6 - 3x8
Seated vertical cable flyes: 5 - 3x10
Seated incline DB curls: 20lb DBs - 1x10, 1x8, 2x10
Cable underhand tricep ext w/D-ring: 2 - 1x10*; 3 - 3x8*
*each arm
Standing DB Hammer curls: 25lb DBs - 3x8
Seated DB O/H tricep ext: 40lb DB - 3x10
Crunch on fitball w/25lb plate: 4x25
Macros:
Cals: 1,683
Fat: 51.8g/28%
Carbs: 123.2g/27%
Protein: 140.4g/35%
Tuesday, November 9, 2010
Monday 11/8
AM Cardio
Elliptical; 30 mins; 309 cals; 2.47 miles
PM Training - Back & Shoulders
Cable straight-arm pulldowns: 5 - 4x10
Seated cable mid-row: 6 - 1x10; 7 - 2x10; 8 - 2x8
1-armed DB row: 45lb DB - 3x10 each side
Seated DB O/H press: 25lb DBs - 4x8
Seated DB rear delt raise: 20lb DBs - 4x10
Wide-grip lat pulldown: 8 - 3x8
**Bit of a late start due to the electrician being here, but got it done!
Macros:
Cals: 1,494
Fat: 39.5g/24%
Carbs: 123.1g/31%
Protein: 156.9g/44%
Elliptical; 30 mins; 309 cals; 2.47 miles
PM Training - Back & Shoulders
Cable straight-arm pulldowns: 5 - 4x10
Seated cable mid-row: 6 - 1x10; 7 - 2x10; 8 - 2x8
1-armed DB row: 45lb DB - 3x10 each side
Seated DB O/H press: 25lb DBs - 4x8
Seated DB rear delt raise: 20lb DBs - 4x10
Wide-grip lat pulldown: 8 - 3x8
**Bit of a late start due to the electrician being here, but got it done!
Macros:
Cals: 1,494
Fat: 39.5g/24%
Carbs: 123.1g/31%
Protein: 156.9g/44%
Sunday 11/7
Cardio Only day
Elliptical; 45 mins; 493 cals; 3.88 miles
Macros:
Cals: 1,600
Fat: 43.9g/25%
Carbs: 70g/17%
Protein: 150g/40%
Elliptical; 45 mins; 493 cals; 3.88 miles
Macros:
Cals: 1,600
Fat: 43.9g/25%
Carbs: 70g/17%
Protein: 150g/40%
Sunday, November 7, 2010
Saturday 11/6
Training - Legs
Warmup:
Elliptical; 2 mins
Front squats w/25lb plate: 2x12, 3x15
1-legged SLDL w/20lb kettlebell: 1x12*, 3x15*, 1x16*
*each leg
Sumo DB squats: 50lb DB - 3x12, 1x15
Calf raise on 2x4, toes out: 5x35
Leg exts: 9 - 1x10; 10 - 3x10
**Instead of being bored on the elliptical, I mowed the lawn and reorganized the shed....
Macros:
Cals: 2,067
Fat: 64.5g/28%
Carbs: 113g/22%
Protein: 156.9g/32%
Warmup:
Elliptical; 2 mins
Front squats w/25lb plate: 2x12, 3x15
1-legged SLDL w/20lb kettlebell: 1x12*, 3x15*, 1x16*
*each leg
Sumo DB squats: 50lb DB - 3x12, 1x15
Calf raise on 2x4, toes out: 5x35
Leg exts: 9 - 1x10; 10 - 3x10
**Instead of being bored on the elliptical, I mowed the lawn and reorganized the shed....
Macros:
Cals: 2,067
Fat: 64.5g/28%
Carbs: 113g/22%
Protein: 156.9g/32%
Friday, November 5, 2010
Thursday 11/4
AM Cardio
Spin bike; 35 mins total time: 10 min warmup, 15 sprints over 15 mins, 10 min cooldown
Macros:
Cals: 1,722
Fat: 59.4g/31%
Carbs: 79g/17%
Protein: 133.6g/33%
Spin bike; 35 mins total time: 10 min warmup, 15 sprints over 15 mins, 10 min cooldown
Macros:
Cals: 1,722
Fat: 59.4g/31%
Carbs: 79g/17%
Protein: 133.6g/33%
Thursday, November 4, 2010
Weds 11/3
AM Cardio
Elliptical; 30 mins; 314 cals; 2.50 miles
PM Training - Chest & Arms
Warmup:
Pushups, hands on bench: 2x12
Flat cable chest press: 6 - 2x10; 7 - 1x10; 8 - 3x8
Incline cable inward chest press: 5 - 1x10, 2x8, 1x10
Flat cable flye: 4 - 3x12
Seated incline DB curls: 20lb DBs - 4x8
Underhand cable D-ring tricep exts: 2 - 1x10*; 3 - 1x7*, 2x8*
*each arm
Standing DB hammer curls: 25lb DBs - 3x8
Lying DB Tricep ext: 25lb DB - 3x7 each arm
Macros:
Cals: 1,459
Fat: 32.6g/21%
Carbs: 114.7g/30%
Protein: 130.8g/38%
Elliptical; 30 mins; 314 cals; 2.50 miles
PM Training - Chest & Arms
Warmup:
Pushups, hands on bench: 2x12
Flat cable chest press: 6 - 2x10; 7 - 1x10; 8 - 3x8
Incline cable inward chest press: 5 - 1x10, 2x8, 1x10
Flat cable flye: 4 - 3x12
Seated incline DB curls: 20lb DBs - 4x8
Underhand cable D-ring tricep exts: 2 - 1x10*; 3 - 1x7*, 2x8*
*each arm
Standing DB hammer curls: 25lb DBs - 3x8
Lying DB Tricep ext: 25lb DB - 3x7 each arm
Macros:
Cals: 1,459
Fat: 32.6g/21%
Carbs: 114.7g/30%
Protein: 130.8g/38%
Tuesday, November 2, 2010
Tuesday 11/2
AM Cardio
Elliptical; 30 mins; 309 cals; 2.45 miles
PM Training - Back & Shoulders
Warmup:
DB in/out: 12lb DBs - 3x10 each side
Hyperexts on fitball: 3x20
Cable straight-arm pulldowns: 5 - 2x10, 2x12
Seated cable mid-row: 6 - 2x10; 7 - 1x10; 8 - 2x10
1-armed DB row: 45lb DB - 4x10 each side
Seated DB O/H Press: 25lb DBs - 1x8, 3x10
Seated rear DB delt raise on bench: 20lb DBs - 4x10
Macros:
Cals: 1,597
Fat: 50.6g/29%
Carbs: 128.3g/30%
Protein: 157.1g/41%
Elliptical; 30 mins; 309 cals; 2.45 miles
PM Training - Back & Shoulders
Warmup:
DB in/out: 12lb DBs - 3x10 each side
Hyperexts on fitball: 3x20
Cable straight-arm pulldowns: 5 - 2x10, 2x12
Seated cable mid-row: 6 - 2x10; 7 - 1x10; 8 - 2x10
1-armed DB row: 45lb DB - 4x10 each side
Seated DB O/H Press: 25lb DBs - 1x8, 3x10
Seated rear DB delt raise on bench: 20lb DBs - 4x10
Macros:
Cals: 1,597
Fat: 50.6g/29%
Carbs: 128.3g/30%
Protein: 157.1g/41%
Monday 11/1
November already?? Sheesh!
PM Cardio
Elliptical; 45 mins; 464 cals; 3.68 miles
**Also broke down the yard haunt, organized it all & packed up everything.....
Macros:
Cals: 1,314
Fat: 48.5g/33%
Carbs: 78.7g/24%
Protein: 135.3g/43%
PM Cardio
Elliptical; 45 mins; 464 cals; 3.68 miles
**Also broke down the yard haunt, organized it all & packed up everything.....
Macros:
Cals: 1,314
Fat: 48.5g/33%
Carbs: 78.7g/24%
Protein: 135.3g/43%
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