Sunday 1/30

Training - Legs & Triceps
DB Lunges: 20lb DBs - 4x10 each side
Squats w/std bar: 50lbs added - 1x10; 70lbs added - 2x10

Front squats w/std bar, feet shoulder width apart: 50lbs added - 2x6; 70lbs added - 3x6
SLDL w/std bar: 70lbs added - 1x8; 90lbs added - 2x8; 100lbs added - 2x8
Seated calf raise: 115lbs - 2x15, 3x16
Hip Abductor: 260lbs - 4x8
Leg exts: 120lbs - 1x10; 130lbs - 1x10; 140lbs - 2x10
Seated tricep ext machine: 110lbs - 2x10; 125lbs - 2x8
Sumo DB Squat, heels on plate: 60lb DB - 1x10, 3x12
Seated Tricep Pressdown machine: 130lbs - 1x10; 140lbs - 3x8

Cable rope crunch: 85lbs - 4x10

**Sore this morning!

Macros:
Cals: 1,678
Fat: 39.6g/21%
Carbs: 88.9g/20%
Protein: 156.6g/39%

Saturday 1/29

Off day.....did work around the house...

Macros:
Cals: 1,846
Fat: 44.9g/22%
Carbs: 68.8g/15%
Protein: 147.2g/34%

Friday 1/28 Macros

Cals: 1,793
Fat: 41.9g/21%
Carbs: 117.3g/25%
Protein: 158.2g/36%

Friday 1/28

AM Cardio
Elliptical; 30 mins; 324 cals; 2.56 miles

PM Training - Back
DB in/out: 15lb DBs - 3x10 each side
Seated reverse DB lat raises: 20lb DBs - 3x10

Wide-grip lat pulldowns: 8 - 1x8; 9 - 2x8; 10 - 3x6
1-armed bent-over DB row: 50lb DB - 1x8*, 3x7*
*each side
Close-grip pulldown w/V-bar: 10 - 2x8, 1x10

Crunch on fitball w/50lb DB - 4x16

**Back a bit tight from shoveling, but still a decent workout!

*Weight = 168lbs still....

Thursday

Off day....shoveled 1 hour...

Weds 1/26

AM Cardio
Elliptical; 45 mins; 485 cals; 3.83 miles

Macros:
Cals: 1,928
Fat: 60.2g/28%
Carbs: 122.5g/24%
Protein: 142.1g/30%

Tuesday 1/25

AM Cardio
Elliptical; 30 mins; 324 cals; 2.56 miles

PM Training - Chest
Seated cable chest flyes: 4 - 3x10
Pushups, hands on bench: 3x16
Incline inward chest press: 5 - 1x8, 1x10; 6 - 4x8
Seated cable vertical chest press: 6 - 1x10; 7 - 1x10; 8 - 1x10, 1x9, 1x10

Macros:
Cals: 1,580
Fat: 49.5g/28%
Carbs: 116.3g/28%
Protein: 126.8g/33%

Monday 1/24 Macros

Cals: 1,578
Fat: 38.9g/23%
Carbs: 112.1g/26%
Protein: 153.7g/41%

Monday 1/24

AM Cardio
Elliptical; 30 mins; 318 cals; 2.52 miles

PM Training - Arms & Shoulders
Seated DB O/H Press: 20lb DBs - 3x8
Seated DB Hammer curls: 20lb DBs - 3x8
Seated cable O/H Tricep Exts w/rope: 12 - 3x10
Standing cable curls: 9 - 4x8
Cable upright rows: 9 - 1x8; 10 - 3x8
Standing single-arm cable curls: 4 - 1x6 each arm
D-ring underhand tricep exts: 3 - 2x7*, 2x8*
*each arm
Seated DB lateral raises: 20lb DBs - 2x5, 2x4

*Look! A normal-ish day! LOL Will post macros later....

Sunday 1/23

AM Cardio
Elliptical; 30 mins; 318 cals; 2.52 miles

**Was going to lift later in the day, but got busy with putting away all the Xmas decorations....

Saturday 1/22 Macros

Cals: 1,808
Fat: 42.6g/21%
Carbs: 72g/16%
Protein: 151.7g/35%

Weight still holding at 168lbs....

Saturday 1/22

AM Cardio
Elliptical; 45 mins; 466 cals; 3.73 miles

*Will post macros tomorrow....

Friday 1/21

Off....exhausted!

Thursday 1/20

What, did I forget to post? LOL

AM Training - Back & Shoulders
Warmup:
DB in/out: 15lb DBs - 3x10 each side
Straight arm pulldowns: 5 - 3x10

Wide-grip lat pulldowns: 8 - 2x8; 9 - 3x8
1-armed bent-over DB rows: 45lb DB - 4x8 each side
Close-grip pulldowns w/V-bar: 9 - 3x10
Cable upright rows: 9 - 1x8; 10 - 3x8
Seated DB side laterals: 20lb DBs - 4x4

**Went out to dinner after work...

Weds 1/19

AM Training - Arms
Cable curls: 9 - 4x8
Seated cable O/H tricep ext w/rope: 12 - 4x10
Single-arm cable curls: 4 - 4x6 each arm
D-ring underhand cable tricep ext: 2 - 1x15*; 3 - 3x8*
*each arm
Standing DB hammer curls: 25lb DBs - 5x8
Tricep pressdowns: 6 - 4x10


Macros:
Cals: 1,711
Fat: 47.7g/25%
Carbs: 97g/21%
Protein: 139.4g/34%

Tuesday 1/18

AM Cardio
Elliptical; 40 mins; 412 cals; 3.30 miles

Macros:
Cals: 1,426
Fat:44.1g/28%
Carbs: 67.8g/18%
Protein: 148.6g/43%

*Weight = 168lbs (Weds am)

Monday 1/17 Macros

Cals: 1,602
Fat: 31.4g/18%
Carbs: 129.3g/32%
Protein: 155.6g/40%

Monday 1/17

*Had the day off from work, so hit up the gym! Decided to do legs AND chest as it should be a busy week at work again and I wanted to use some of the diff. equipment at the gym for chest....and I had the time!

Training - Legs & Chest
ARC trainer - 3 mins

DB Lunges: 22.5lb DBs - 3x10 each side
Squats w/Std bar: 70lbs added - 3x10
SLDL w/std bar: 90lbs added - 2x6; 110lbs added - 3x6
Heavy calf pres on leg sled: 755lbs - 3x15; 775lbs - 2x12
Leg press on leg sled: 395lbs - 2x8; 415lbs - 4x8
Cable Crossovers: 30lbs each side: 3x8
Rope cable crunch: 85lbs - 4x10
HS Incline smith bench: 25lbs each side: 3x8; 30lbs each side: 2x6, 1x7
HS chest press: 50lbs each side: 4x8
Hip Abductor: 260lbs - 4x8

*Great workout - felt good!

Sunday 1/16

AM Cardio
Ellipitcal; 40 mins; 428 cals; 3.39 miles

Macros:
Cals: 1,485
Fat: 33.5g/20%
Carbs: 76.8g/20%
Protein: 127.8g/37%

Saturday 1/15

Off...

Friday 1/14/11

AM Training - Legs
Step-ups on bench: 3x10 each side
Leg exts: 11 - 4x10
Kneeling cable kickback (kneeling on bench): 6 - 5x10 each side
Calf raises on 2x4: 3x30, 1x35
DB Lunges: 25lb DBs - 4x8 each side

**Decided to do legs at home Friday....meant to post this Friday, but was too busy at work....tough week - glad it's over!

Thursday 1/13

*Decided to sleep in an extra hour instead of getting up to workout....boy did I need it!!

Macros:
Cals: 1,231
Fat: 31.1g/23%
Carbs: 51.5g/16%
Protein: 138.3g/48%

Weds 1/12/11

AM Training - Back & shoulders
Warmup:
DB in/out: 15lb DB - 3x10 each side
Hyperexts on fitball: 3x20

Wide grip lat pulldown: 7 - 2x10; 8 - 2x10; 9 - 3x8
1-armed DB row: 45lb DB - 4x8 each side
Close-grip pulldown w/V-bar: 9 - 3x10
Cable upright rows: 9 - 1x8; 10 - 1x8, 1x10; 11 - 1x6
Seated DB side laterals: 20lb DBs - 1x4, 3x5

Macros:
Cals: 1,632
Fat: 52.1g/29%
Carbs: 89.6g/21%
Protein: 155.3g/40%

**More OT @ work so no cardio.....weight = 166.2lbs this morning (Thursday am)

Tuesday 1/11/11

Cardio only day...

AM Cardio
Elliptical; 45 mins; 487 cals; 3.84 miles

Macros:
Can you say Red Velvet cheesecake? MMMM

Monday 1/10/11 Macros

Cals: 1,368
Fat: 30.2g/20%
Carbs: 90g/26%
Protein: 136.3g/42%

Monday 1/10/11

AM Training - Chest
Seated incline cable flyes: 5 - 3x10
Pushups, hands on bench: 1x15, 2x18
Seated Cable incline inward chest press: 5 - 1x8; 6 - 2x8; 7 - 3x6
Seated cable vertical chest press: 7 - 1x8; 8 - 3x10

Sunday 1/9/11 Macros

Cals: 1,954
Fat: 58.1g/27%
Carbs: 114.6g/24%
Protein: 154.9g/33%

Sunday 1/9/11

AM Cardio
Elliptical; 35 mins; 373 cals; 2.96 miles

PM Training - Arms
Cable curls: 8 - 2x10; 9 - 2x8
D-ring underhand cable tricep exts: 2 - 3x12 each side
DB Standing hammer curls: 25lb DBs - 4x8
Cable tricep pressdown w/rope: 5 - 4x10
Seated DB concentration curls: 20lb DB - 4x8 each side
Seated O/H cable tricep exts w/rope: 12 - 3x10

Side bends w/20lb kettlebell: 4x16 each side

*I'll post my macros later on....

Saturday 1/8/11

Much needed rest day!

Macros:
Cals: 1,739
Fat: 46.5g/24%
Carbs: 45g/10%
Protein: 150.9g/37%

Friday 1/7/11

Cardio only day...

AM Cardio
Elliptical; 45 mins; 462 cals; 3.70 miles

*Another long day at work....had a cheat meal tonite....

Thursday 1/6/11

**More OT at work.....so no cardio today...

Macros:
Cals: 1,720
Fat: 59.1g/31%
Carbs: 93.3g/22%
Protein: 158.4g/38%

Thursday 1/6/11

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

Squats w/std bar, wide stance: 50lbs added - 1x8; 60lbs added - 2x8
SLDL w/std bar: 70lbs added - 2x8; 90lbs added - 3x8
Calf press on leg sled: 755lbs - 2x16; 775lbs - 4x12
Leg press on leg sled: 395lbs - 2x8; 415lbs - 4x8
Hip Abductor: 250lbs - 1x8; 255lbs - 1x8; 260lbs - 2x8
DB Walking lunges: 22.5lb DBs - 4x10 each side

Cable rope crunch: 85lbs - 4x10

Wednesday 1/5/11

AM Training - Chest
Seated cable flyes: 5 - 3x10
Pushups, hands on bench: 1x15, 2x16
Cable incline seated chest press: 6 - 1x10; 7 - 1x10; 8 - 4x8
Seated cable inward chest press: 5 - 1x8; 6 - 3x8

**Long day at work, so no cardio...

Macros:
Cals: 1,710
Fat: 55.6g/29%
Carbs: 106.8g/24%
Protein: 148g/36%

Tuesday 1/4/2011

AM Cardio
Elliptical; 45 mins; 504 cals; 3.91 miles

*Cardio only day

Macros:
Cals: 1,514
Fat: 52.9g/31%
Carbs: 58.4g/15%
Protein: 153.5g/42%

Weight = 167lbs this morning (Weds morning)

Monday 1/3/2011

AM Cardio
Elliptical; 35 mins; 391 cals; 3.03 miles

PM Training - Arms
Cable curls: 8 - 3x10
Cable D-ring underhand tricep exts: 2 - 1x12*, 2x15*
*each side
Standing DB Hammer curls: 25lb DBs - 4x8
Seated cable O/H Tricep Exts w/rope: 11 - 1x12; 12 - 3x10
DB Concentration curls: 20lb DB - 4x8 each arm
Tricep pressdowns: 5 - 2x10; 6 - 2x10

Macros:
Cals: 1,519
Fat: 44g/26%
Carbs: 120.4g/32%
Protein: 153.1g/42%

Sunday 1/2/2011

AM Cardio
Elliptical; 30 mins; 340 cals; 2.60 miles

Side bends w/20lb Kettlebell: 2x16*, 1x20*
*each side

PM Training - Back & Shoulders
Warmup:
DB in/out: 15lb DB - 3x10 each side
Hyperexts on fitball: 3x20
Seated DB O/H Press: 20lb DBs - 2x10

Wide-grip lat pulldowns: 8 - 1x8; 9 - 2x8, 2x9
Bent-over 1-armed DB row: 45lb DB - 2x8*, 2x10*
*each side
Close-grip pulldown w/V-bar: 8 - 1x12; 9 - 1x10, 1x12
Cable upright rows: 9 - 1x10; 10 - 3x8
Seated DB side laterals: 15lb DBs - 1x6; 20lb DBs - 3x6

Macros:
Cals: 1,603
Fat: 54.1g/30%
Carbs: 96.4g/23%
Protein: 144.5g/37%

Thursday 12/30/10

AM Training - Chest
Warmup:
Pushups, hands on bench: 1,15,2x16

Seated cable flyes: 5 - 3x10
Seated vertical chest press: 7 - 2x10; 8 - 2x8, 2x10
Incline inward chest press: 6 - 2x8, 2x9

**Had trouble getting moving this morning....

Weds 12/29/10

PM Cardio
Elliptical; 30 mins; 315 cals; 2.49 miles