Weds 3/30/11

Stayed home from work sick...

Cardio
Elliptical; 30 mins; 307 cals; 2.48 miles

Training - Chest & Biceps
Seated vertical cable flyes: 5 - 3x10
Incline cable inward chest press: 5 - 1x8; 6 - 1x6, 1x7, 1x7, 1x8
Cable curls: 9 - 2x8; 10 - 2x8
Incline cable chest press: 6 - 1x8; 7 - 3x8
Incline seated DB curls, hammer grip: 25lb DBs - 5x6

**Not a spectacular workout...just something light...

Tuesday 3/29

AM Cardio
Elliptical; 40 mins; 423 cals; 3.42 miles

**That's it for today....left work early - sick..

Monday 3/28

AM Training - Delts & Triceps
Warmup:
Elliptical - 2 mins
Cable upright rows: 9 - 3x10

Seated DB side laterals: 20lb DBs - 2x5, 3x6
Cable bar shrug: 18 - 1x16; 21 - 1x12, 1x15, 1x16
Cable Incline inward shoulder press: 4 - 1x10; 5 - 1x10; 6 - 2x8
Cable rope tricep pressdowns: 6 - 4x10
D-ring underhand tricep exts: 3 - 2x10*, 1x8*, 1x10*
*each side
(can't do dips - bothers my shoulder too much)

Macros:
Cals: 1,479
Fat: 31.7g/19%
Carbs: 88.8g/23%
Protein: 140g/39%

Sunday 3/27

Training - Back & Hamstrings & Abs
Warmup:
ARC Trainer - 2 mins
Various rotator cuff moves w/10lb plate

Under-hand grip lat pulldowns: 100lbs - 2x8; 120lbs - 2x7, 3x6
Machine back exts: 160lbs - 3x10
Seated cable low row: 85 - 2x10, 1x11
DB SLDLs: 65lb DBs - 4x8
Seated leg curls: 110lbs - 1x12; 120lbs - 2x10; 130lbs - 2x8
T-bar rows: 70lbs - 1x6, 2x8, 2x7

Side Bends w/plate: 45lb Plate - 4x8 each side
Cable rope crunch: 85lbs - 4x10

Edit to add PWO Cardio:
Treadmill; 20 mins; 1.14 miles

Macros:
Cals: 1,710
Fat: 45.3g/24%
Carbs: 110.3g/25%
Protein: 131.1g/32%

Saturday 3/26

Off day...feel terrible, but I think I had some good workouts this week - I'm feeling it!

Weight - 166.2lbs

Friday 3/25

AM Training - Legs
Walk on treadmill - 4 mins

DB Step ups: 15lb DBs - 3x10 each side
Sumo DB squat, heels on plate: 65lb DB - 4x10
Front squats w/std bar: 50lbs added - 1x6; 60lbs added - 1x6; 70lbs added - 2x6; 80lbs added - 2x6
Seated calf raises, single leg: 55lbs - 1x15*; 60lbs - 4x15*
*each side
Leg Exts: 130lbs - 1x10; 140lbs - 2x10; 150lbs - 1x10, 1x9 PR! Woot!
Hip Abductor: 270lbs - 4x8

**It's official - I'm sick....came home from work, had some soup & went to bed...

Thursday 3/24

AM Training - Delts & Triceps
Warmup:
Elliptical; 2 mins
DB in/out: 15lb DB - 3x10 each side

Seated O/H DB Press: 20lb DBs - 2x8; 25lb DBs - 2x8; 30lb DBs - 1x6, 2x7
Seated side DB lateral raises: 15lb DBs - 1x10, 1x9, 2x10
Seated front DB raises: 15lb DBs - 2x10, 1x11, 1x12
Skullcrushers w/EZ bar: 40lbs added - 1x10; 45lbs added - 2x8, 2x9
Seated O/H cable tricep exts w/rope: 12 - 3x10, 1x11

Macros:
Cals: 1,624
Fat: 48.7g/27%
Carbs: 102.5g/24%
Protein: 127.3g/32%

**Macros are weird cuz I haven't been feeling well & felt sick to my stomach when I got home from work & had some crackers. Couldn't eat dinner - just had a protein shake.

Wednesday 3/23/11

Cardio only day

AM Cardio
Elliptical; 40 mins; 421 cals; 3.40 miles

Macros:
Cals: 1,622
Fat: 57g/31%
Carbs: 64.6g/15%
Protein: 132.4g/34%

Tuesday 3/22/11

AM Training - Back & Hamstrings

Machine back ext: 150lbs - 3x10
Wide-grip lat pulldown: 100 - 2x8; 120 - 1x6, 2x5
SLDL w/std bar: 90lbs added - 2x6; 100lbs added - 3x6
HS High row: 70lbs each side - 3x10
Seated leg curls: 110lbs - 1x8, 1x10; 120lbs - 3x8
1-armed DB bench row: 50lbs DB - 4x8 each side

Cable rope crunch: 80lbs - 3x12, 1x10

Macros:
Cals: 1,658
Fat: 44.1g/24%
Carbs: 94.7g/22%
Protein: 141g/35%

**And I'm in Second place in the stair-climbing event at work!

Monday 3/21/11

AM Training - Chest & Biceps
Seated cable flyes: 5 - 3x10

Pushups, hands on bench: 1x16, 1x15, 1x18
Incline cable inward chest press: 6 - 2x8; 7 - 3x6
Seated cable vertical chest press: 8 - 3x8, 1x10
EZ bar curls: 40lbs added - 2x6; 45lbs added - 2x5, 1x6
Rope cable curls: 10 - 1x10, 1x9; 11 - 2x8

Side bends w/25lb Plate: 4x15 each side

Macros:
Cals: 1,170
Fat: 31g/23%
Carbs: 81.9g/25%
Protein: 147.2g/51%

Sunday 3/20

AM Cardio
Elliptical; 40 mins; 417 cals; 3.36 miles

Also cleaning & home projects...

Sat 3/19

Off

Friday 3/18

AM Training - Legs

DB Step ups: 15lb DBs - 3x10 each side
Sumo DB squats, heels on plate: 65lb DB - 4x10
Front squats w/std bar: 50lbs added - 2x6; 70lbs added - 4x6
1-legged seated calf: 55lbs - 6x15 each side
SLDLs w/std bar: 90lbs added - 2x6; 100lbs added - 4x6
Leg exts: 130lbs - 1x10; 135lbs - 2x10
Seated leg curls: 110lbs - 5x8
Hip Abductor: 260lbs - 3x8

Thursday 3/17

AM Training - Delts & Triceps
Upright cable rows: 10 - 3x8

Seated O/H DB Press: 20lb DBs - 2x8; 25lb DBs - 2x8; 30lb DBs - 2x6, 1x7
Seated DB Side Laterals: 20lb DBs - 4x5
Seated front DB raises: 15lb DBs - 3x10, 1x12
Cable Tricep Pressdowns: 7 - 1x8, 4x10
Seated Cable O/H Tricep Exts w/rope: 12 - 4x10

Stairs:
Street up to 4th floor
4th floor Up to 7th
4th floor Up to 7th
4th floor up to 5th & back down

4th floor down stairs & out to Mail box & back – 220 steps each way
4th floor down stairs & out to Mail box across street (Wilm. Trust) & back – 290 steps each way

Weds 3/16

4:30pm and they shut the air off in the building....too hot to work late, so I said I'm leaving & going to work out!!

Training - Back
Seated DB reverse Lat raises: 20lb DBs - 3x10
Cable straight-arm pulldowns: 5 - 2x10, 1x12
Wide-grip lat pulldowns: 8 - 2x8; 9 - 1x8, 1x8; 10 - 2x6
DB 1-armed Bench row: 50lb DB - 4x8 each side

Crunch on fitball w/Med ball held O/H: 4x20

Stairs: 15 flights
Walking: 16 "sides" of a city block (4 sides = 1 block)

Tuesday 3/15

Off....felt horrible today...didn't even get any stairs in...

Also havent' been keeping track of my food...keep finding that it's 3:30pm all of a sudden & I haven't eaten...

Monday 3/14

Nothing "official" training-wise, but we are doing a stair/block challenge at the office to try & get us walking more...had to work late again....

Come in: Parking Garage stairs down from 1
Leave: Parking Garage stairs up to 1

Stairs:
4th floor Up to 8th
11th floor down to 4th
4th floor Down to Street
4th floor Up to 8th
4th floor Up to 8th

Blocks:
Around the building 1x (4 sides)

Sunday 3/13

Training - Chest & Bis
Seated cable chest flyes: 5 - 3x10
Pushups, hands on bench: 1x12, 2x14
Cable incline inward chest press: 6 - 1x6, 4x8
Seated vertical chest press: 7 - 1x10; 8 - 3x8
Curls w/EZ bar: 40lbs added - 5x6
Rope cable curls: 10 - 4x8

PWO cardio
Elliptical; 30 mins; 321 cals; 2.57 miles

Saturday 3/12

Off

Friday 3/11

AM Cardio
Elliptical; 40 mins; 422 cals; 3.39 miles

Crunch on fitball w/med. ball held overhead: 3x20

Thursday 3/10

Off....exhausted...

Wednesday 3/9

AM Training - Back & Hams
Warmup:
DB in/out: 15lb DB - 3x10 each side
Glute/ham raise: 3x15

Cable straight-arm pulldowns: 5 - 1x10, 2x12
Wide-grip lat pulldowns: 8 - 1x8; 9 - 2x8; 10 - 2x6
1-armed DB bench row: 50lb DB - 4x8 each side
Seated leg curls: 10 - 1x8; 11 - 4x8

*Ran out of time to do the SLDLs...

Tuesday 3/8/11

Cardio Only day.

AM Cardio
Elliptical; 40 mins; 418 cals; 3.36 miles

Macros:
Cals: 1,730
Fat: 54.1g/27%
Carbs: 72.1g/16%
Protein: 161.7g/38%

**Weight = 164.8lbs this morning (Weds. am)....and I'm mailing your check today. I forgot to earlier - my mind is fried!

Monday 3/7/11

AM Training - Delts & Triceps
Elliptical - 2 mins

Seated O/H DB Press: 20lb DBs - 2x8; 25lb DBs - 2x8; 30lb DBs - 3x6
Seated side DB laterals: 20lb DBs - 4x5
Seated front DB raises: 15lb DBs - 4x10
Cable tricep pressdown: 7 - 5x8
Seated cable O/H tricep ext w/rope: 12 - 4x10

**Worked late, no cardio...

Macros:
Cals: 1,899
Fat: 50.3g/23%
Carbs: 139.6g/28%
Protein: 149.1g/32%

**Had pasta for dinner & overate....ugh!

Sunday 3/6/11

AM Cardio
Elliptical; 40 mins; 431 cals; 3.45 miles

PM Training - Chest & Biceps
Cable chest flyes: 5 - 3x10

Pushups - 3x16
Incline inward cable chest press: 5 - 1x8; 6 - 4x8
Seated vertical chest press: 6 - 1x10; 7 - 3x8; 8 - 1x8
Curls w/EZ Bar: 40lbs added - 5x6
Rope cable curls: 9 - 1x8; 10 - 1x8; 11 - 2x8

Macros:
Cals: 1,892
Fat: 45.7g/22%
Carbs: 86.6g/18%
Protein: 148.2g/33%

Saturday 3/5

AM Cardio
Elliptical; 40 mins; 427 cals; 3.42 miles

Friday 3/4

**Decided 5 hours of OT was enough & stayed late at work Thursday to leave early & hit the gym!

Training - Legs & Arms
Walked to the gym from work
Treadmill; 2 mins

DB step ups: 15lb DBs - 3x10 each side
Sumo DB Squat: 60lb DB - 2x10; 65lb DB - 2x10
Single-legged seated calf: 55lbs - 2x15*, 2x18*
*each side
Front squats w/std bar: 50lbs added - 2x6; 70lbs added - 4x6
Hip Abductor: 260lbs - 1x10, 1x8, 2x10
Leg exts: 130lbs - 2x10; 135lbs - 1x10

Rope cable curls: 42.5lbs - 1x8, 1x10; 50lbs - 2x8
EZ bar curls: 40lbs added - 5x5

Abs:
Life Fitness Ab crunch machine: 110lbs - 2x12, 2x10
Side bends w/45lb Plate: 3x8 each side

**Workout felt good!! Nice end to a VERY tough week....

Macros:
Cals: 1,813
Fat: 50.9g/25%
Carbs: 105.2g/23%
Protein: 149.9g/34%

Thursday 3/3

Off

Wednesday 3/2

No exercise - needed the extra sleep as I've been feeling like I'm in a daze most of the time...

And now I can't remember what I ate for macros! LOL

Tuesday 3/1/11

AM Training - Back & Hamstrings
Warmup:
Elliptical - 5 mins

Wide-grip lat pulldowns: 8 - 2x8; 9 - 1x8; 10 - 3x6
SLDL w/EZ bar: 140lbs added - 1x6, 2x7, 2x8
(I think the EZ bar weighs 12lbs)
1-armed DB rows: 50lb DB - 4x8 each side
Cable straight-arm pulldowns: 5 - 3x12
Seated leg curls: 10 - 1x8, 1x10; 11 - 1x8; 12 - 2x8

Macros:
Cals: 1,552
Fat: 34.8g/20%
Carbs: 81.3g/20%
Protein: 149.6g/40%

Monday 2/28

AM Training - Delts & Triceps
Warmup:
Elliptical - 3 mins

Seated O/H DB Press: 20lb DBs - 2x8; 25lb DBs - 2x8; 30lb DBs - 1x6, 1x7, 1x6
Seated side DB lateral raises: 20lb DBs - 4x5
Seated front DB raises: 15lb DBs - 2x10, 2x12
Cable tricep pressdown: 6 - 1x10; 7 - 2x10; 8 - 1x8
Seated cable O/H tricep ext w/rope: 12- 2x10, 2x12

**Had to work late, so no cardio....stress level off the charts!

Macros:
Cals: 1,405
Fat: 33.4g/21%
Carbs: 96g/26%
Protein: 141.2g/41%

Sunday 2/27

AM Cardio
Elliptical; 40 mins; 423 cals; 3.39 miles

Reverse crunch on foam roller: 2x20, 2x30

**Was going to lift in the afternoon, but still had that in-a-fog crappy feeling.