Wednesday 12/29/10

AM Training - Arms & Abs
Seated O/H tricep exts w/rope: 10 - 2x10; 11 - 3x10
Standing cable curls: 8 - 1x8, 1x10; 9 - 3x8
Tricep pressdowns: 5 - 1x10; 6 - 3x8
Standing DB Hammer curls: 25lb DBs - 4x8
DB concentration curls: 20lb DB - 3x8 each side
Underhand tricep exts w/D-ring: 3 - 1x6*, 2x8*
*each side

Reverse crunch on bench: 2x15, 2x20
Side bends w/20lb kettlebell: 4x16 each side
Crunch on fitball w/25lb plate: 3x20

Tuesday 12/28/10

PM Cardio
Elliptical; 40 mins; 429 cals; 3.36 miles

Tuesday 12/28/10

**I'm confused on what day it is!

AM Training - Back & Shoulders
Warmup:
DB in/out: 12lb DB - 1x12*; 15lb DB - 2x10*
*each side
Hyperexts on fitball: 3x20
Cable upright rows: 10 - 3x8

Underhand lat pulldowns: 9 - 2x8; 10 - 3x8
Seated Mid-row: 9 - 4x8
Straight-arm pulldown: 5 - 3x12
Seated DB O/H Press: 25lb DBs - 3x10; 30lb DBs - 1x8
Seated DB Front raises: 15lb DBs - 3x10; 20lb DBs - 1x8

**Hope to do cardio after work, depending on what time the water company shows up & how long they take....

Monday 12/27

Off day - errands

Sunday 12/26/10

AM Cardio
Elliptical; 45 mins; 480 cals; 3.76 miles

Weds 12/22

Cardio
Elliptical; 30 mins; 316 cals; 2.48 miles

Tuesday 12/21/10

Off - bunch of appointments spread out over the day...

Monday 12/20

AM Cardio
Elliptical; 30 mins; 316 cals; 2.51 miles

Sunday 12/19/10

Cardio Only Day
Elliptical; 40 mins; 428 cals; 3.39 miles

Saturday 12/18

AM Cardio
Spin bike: 35 mins total time - 10 min warmup; 15 sprints over 15 mins; 10 min cooldown

**Onto baking, round 2!!

Weight = 168lbs this morning

Friday 12/17

Off - didn't feel great yesterday....

Thursday 12/16/10

AM Training - Legs
Warmup:
Walk on treadmill - 5 mins

DB lunges: 20lb DBs - 3x10 each side
Squats w/std bar: 50lbs added - 2x8; 70lbs added - 2x6; 90lbs added - 4x6
Seated calf raises: 90lbs - 1x18; 115lbs - 3x16, 1x15
Hip abductor: 230lbs - 1x10; 250lbs - 2x8; 255lbs - 1x8
Leg exts: 130lbs - 4x10
Seated leg curls: 110lbs - 3x8, 2x10

**Not sure I'll have macros today....company Christmas lunch is today....

Weds 12/15/10

AM Cardio
Elliptical; 30 mins; 322 cals; 2.57 miles

PM Training - Arms
Standing Cable curls: 8 - 1x8, 3x10
Cable tricep pressdowns: 5 - 1x8, 3x10
Standing DB hammer curls: 25lb DBs - 4x8
Seated O/H tricep exts w/rope: 11 - 1x12; 12 - 3x10
Standing DB curls: 20lb DBs - 3x8
Tricep dips on bench: 2x10, 1x12

Macros:
Cals: 1,565
Fat: 39.8g/23%
Carbs: 125.2g/32%
Protein: 133.4g/35%

Tuesday 12/14/10

AM Cardio
Elliptical; 30 mins; 307 cals; 2.48 miles

PM Training - Back & Shoulders
Warmup:
DB in/out: 12lb DB - 1x12*, 2x15*
*each side
Cable upright rows: 9 - 3x10

Underhand lat pulldowns: 9 - 2x8; 10 - 3x8
Seated cable mid rows: 8 - 1x8; 9 - 2x8, 1x9
Straight-arm pulldowns: 5 - 1x12; 6 - 2x10, 1x8
Seated O/H DB press: 25lb DBs - 1x8, 3x10
Seated DB Front raises: 15lb DBs - 4x10

Abs:
Side bends w/20lb kettlebell: 1x15*; 3x16*
*each side

Macros:
Cals: 1,542
Fat: 48.2g/28%
Carbs: 121.2g/31%
Protein: 151.9g/41%

Monday 12/13

Cardio Only Day
Elliptical; 50 mins; 556 cals; 4.41 miles

Macros:
Cals: 1,227
Fat: 37.7g/28%
Carbs: 39.6g/13%
Protein: 123.7g/43%

**Wasn't hungry today and didn't feel like eating....

Catching up!

Friday 12/10
Off work - shopping & errands.....new stove got delivered!

Saturday 12/11
Baking day!

Sunday 12/12
Christmas party! Fun stuff!

Thursday 12/9/10

AM Cardio
Elliptical; 30 mins; 322 cals; 2.57 miles

PM Training - Chest & Arms
Seated cable vertical chest press: 7 - 3x8; 8 - 2x8; 9 - 2x6
Incline cable inward chest press: 6 - 3x8; 7 - 1x7
Seated cable incline flyes: 5 - 3x10
Standing DB Hammer curls: 25lb DBs - 5x8
Cable D-ring underhand tricep ext: 2 - 1x15*; 3 - 3x8*
*each side

Side bends w/20lb kettlebell: 4x15 each side

Macros:
Cals: 1,663
Fat: 41.9g/22%
Carbs: 119.3g/28%
Protein: 150.5g/37%

Weds 12/8

**Night off from exercise...did some shopping and filled in the tile on the kitchen backsplash....

Macros:
Cals: 1.515
Fat: 39.1g/23%
Carbs: 71.1g/17%
Protein: 132.2g/37%

Tuesday 12/7

AM Cardio
Elliptical; 30 mins; 335 cals; 2.60 miles

PM Training - Back & Shoulders
Warmup:
DB in/out: 12lb DB - 2x10*, 1x12*
*each side
Hyperexts on fitball: 3x20

Cable Underhand lat pulldown: 9 - 2x8; 10 - 3x8
Seated cable mid-row: 8 - 1x8; 9 - 3x8
Seated reverse rope pulldown: 9 - 3x10
Seated DB O/H press: 25lb DBs - 3x8, 1x10
Seated DB Front raises: 12lb DBs - 1x10, 1x12, 2x15

Macros:
Cals: 1,426
Fat: 34.1g/22%
Carbs: 124.3g/33%
Protein: 154.2g/45%

Monday 12/6

AM Cardio
Elliptical; 30 mins

PM Training - Legs
Warmup:
Squat/swing w/20lb kettlebell: 3x12
Stability Ball Roll: 3x20

DB Squats, narrow stance: 50lb DBs - 6x8
Leg exts: 11 - 4x10
Seated leg curls: 8 - 1x12; 9 - 1x10; 11 - 2x10
Calf raises on 2x4: 1x30, 1x36, 3x40
DB Lunges: 25lb DBs - 4x10 each side

**This is last weeks leg workout I missed...

Macros:
Cals: 1,422
Fat: 33.3g/21%
Carbs: 117.8g/33%
Protein: 156.7g/46%

Friday 12/3 - Sunday 12/5

Off

Thursday 12/2

Cardio Only Day
PM Cardio
Elliptical; 45 mins; 497 cals; 3.86 miles

Macros:
Cals: 1,500
Fat: 38.7g/23%
Carbs: 98.1g/24%
Protein: 106g/30%

**Made an error with my macros today: skipped a meal at work so my protein is low and had a salad kit for dinner which was higher in carbs than I thought - thought I had the room for it, but I didn't realize I didn't till afterwards....

Weight = 165.4lbs Friday morning

Wednesday 12/1/10

PM Training - Upper body
Warmup:
DB in/out: 12lb DB - 3x12 each side
Pushups, hands on bench: 3x12

Cable upright rows: 10 - 3x10
Cable lat pulldown, underhand: 8 - 1x12; 9 - 1x10; 10 - 3x8
Seated cable mid-row: 7 - 2x8; 8 - 2x10
Seated cable vertical chest press: 7 - 1x8; 8 - 3x10
Standing DB front raises: 12lb DBs - 1x12; 15lb DBs - 3x10
Seated cable flyes: 5 - 4x10
Standing DB Hammer curls: 25lb DBs - 4x8
Standing cable D-ring underhand tricep exts: 2 - 1x10; 3 - 3x8*
*each arm

Macros:
Cals: 1,319
Fat: 35.8g/24%
Carbs: 100.2g/29%
Protein: 146.4g/46%

Tuesday 11/30/10

Off day....didn't feel great + had 2 contractor appts. after work....