AM Training - Legs & Abs
Warmup:
Treadmill - 6 mins
Walking lunges on treadmill; 2.0mph; 15% incline: 2x20*, 1x25*
*each side
Squats w/std. bar: 90lbs added - 6x10
High rep seated calf: 90lbs - 2x25, 2x22, 2x23 (whew!!)
Machine back exts: 160lbs - 3x10
Life Fitness ab crunch: 110lbs - 4x10
Seated leg curls: 110lbs - 1x12; 115lbs - 1x10; 120lbs - 2x10
Seated Leg Press machine, feet high & wide: 190lbs - 3x8, 1x10
(pseudo hack squat)
Leg exts: 150lbs - 1x6, 2x7
*No cardio - I've been really exhausted the past couple of days!
Macros:
Cals: 2,437
Fat: 77.2g/29%
Carbs: 162.6g/25%
Protein: 177.3g/31%
(Pizza for dinner....)
**Weight = 166.2lbs this morning (Friday morning)....I hate the scale...
Friday, April 29, 2011
Thursday, April 28, 2011
Wednesday 4/27/11
AM Training - Chest & Biceps
Warmup:
Elliptical - 2 mins
Incline cable flye: 5 - 3x12
Flat cable chest press: 7 - 1x8; 8 - 2x8; 9 - 2x8
Incline DB Press: 35lb DBs - 2x8, 2x10
Standing DB Hammer curls: 25lb DBs - 2x10, 1x9, 1x8
DB Spider curls: 15lb DB - 1x6*; 20lb DB - 1x6*; 25lb DB - 1z5*, 2x6*
*each side
*Exhausted after work, so no cardio....reduced carbs instead...
Macros:
Cals: 1,835
Fat: 56.9g/28%
Carbs: 96.2g/18%
Protein: 154.6g/35%
*Weight back up to 167.6lbs....ARGGHHHH!!!
Warmup:
Elliptical - 2 mins
Incline cable flye: 5 - 3x12
Flat cable chest press: 7 - 1x8; 8 - 2x8; 9 - 2x8
Incline DB Press: 35lb DBs - 2x8, 2x10
Standing DB Hammer curls: 25lb DBs - 2x10, 1x9, 1x8
DB Spider curls: 15lb DB - 1x6*; 20lb DB - 1x6*; 25lb DB - 1z5*, 2x6*
*each side
*Exhausted after work, so no cardio....reduced carbs instead...
Macros:
Cals: 1,835
Fat: 56.9g/28%
Carbs: 96.2g/18%
Protein: 154.6g/35%
*Weight back up to 167.6lbs....ARGGHHHH!!!
Wednesday, April 27, 2011
Tuesday 4/26
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 - 2x8, 1x7
Cable upright row: 10 - 2x8; 11 - 2x8
Seated DB rear lateral raise: 20lb DBs - 3x10
Seated cable O/H tricep ext w/rope: 12 - 2x10; 13 - 2x8, 1x10
DB kickback: 25lb DB - 1x10*, 1x12*; 30 - 2x10*
*each side
PM Cardio
Elliptical; 30 mins; 322 cals; 2.58 miles
Macros:
Cals: 1,611
Fat: 43.5g/24%
Carbs: 100.5g/22%
Protein: 143.6g/37%
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 - 2x8, 1x7
Cable upright row: 10 - 2x8; 11 - 2x8
Seated DB rear lateral raise: 20lb DBs - 3x10
Seated cable O/H tricep ext w/rope: 12 - 2x10; 13 - 2x8, 1x10
DB kickback: 25lb DB - 1x10*, 1x12*; 30 - 2x10*
*each side
PM Cardio
Elliptical; 30 mins; 322 cals; 2.58 miles
Macros:
Cals: 1,611
Fat: 43.5g/24%
Carbs: 100.5g/22%
Protein: 143.6g/37%
Tuesday, April 26, 2011
Monday 4/25
AM Cardio
Elliptical; 30 mins; 322 cals; 2.58 miles
PM Training - Back & Hamstrings
Warmup:
Elliptical; 3 mins
Wide-Grip Lat pulldowns: 8 - 1x8, 2x10
Cable straigh-arm pulldowns: 5 - 4x12
1-armed DB bent-over row: 50lb DB - 2x8*, 3x7*
*each side
Seated cable reverse rope pulldown: 9 - 2x10, 2x12
Glute/Ham raise: 3x16, 2x18
Leg exts: 10 - 2x10; 11 - 3x8
(in case it's still broken when I go to the gym later in the week)
Macros:
Cals: 1,435
Fat: 40.9g/26%
Carbs: 86.7g/21%
Protein: 146.7g/43%
Elliptical; 30 mins; 322 cals; 2.58 miles
PM Training - Back & Hamstrings
Warmup:
Elliptical; 3 mins
Wide-Grip Lat pulldowns: 8 - 1x8, 2x10
Cable straigh-arm pulldowns: 5 - 4x12
1-armed DB bent-over row: 50lb DB - 2x8*, 3x7*
*each side
Seated cable reverse rope pulldown: 9 - 2x10, 2x12
Glute/Ham raise: 3x16, 2x18
Leg exts: 10 - 2x10; 11 - 3x8
(in case it's still broken when I go to the gym later in the week)
Macros:
Cals: 1,435
Fat: 40.9g/26%
Carbs: 86.7g/21%
Protein: 146.7g/43%
Saturday, April 23, 2011
Saturday 4/23
AM Cardio
Spin bike - 5 min warmup + 15 sprints over 15 mins
20 mins total time
Elliptical; 20 mins; 212 cals; 1.71 miles
**Will post macros later....
This concludes week 4 of "B"....begin Week 1 of "C" tomorrow....
Spin bike - 5 min warmup + 15 sprints over 15 mins
20 mins total time
Elliptical; 20 mins; 212 cals; 1.71 miles
**Will post macros later....
This concludes week 4 of "B"....begin Week 1 of "C" tomorrow....
Thursday 4/21
AM Training - Chest & Biceps
Warmup:
Elliptical - 3 mins
Seated cable flyes: 5 - 3x10
Slight incline cable chest press: 6 - 1x10; 7 - 1x10; 8 - 2x8; 9 - 2x6
Leg exts: 10 - 4x10
(to make up from missing them on leg day)
Cable curls: 9 - 1x8; 10 - 3x8
Incline DB Presses: 35lb DBs - 3x8, 1x10
Incline DB curls, hammer grip: 25lb DBs - 4x6
PM Cardio
Elliptical; 30 mins; 312 cals; 2.51 miles
Macros:
Cals: 2,194
Fat: 59.1g/24%
Carbs: 152.4g/27%
Protein: 147.3g/28%
*Overate a bit....
Warmup:
Elliptical - 3 mins
Seated cable flyes: 5 - 3x10
Slight incline cable chest press: 6 - 1x10; 7 - 1x10; 8 - 2x8; 9 - 2x6
Leg exts: 10 - 4x10
(to make up from missing them on leg day)
Cable curls: 9 - 1x8; 10 - 3x8
Incline DB Presses: 35lb DBs - 3x8, 1x10
Incline DB curls, hammer grip: 25lb DBs - 4x6
PM Cardio
Elliptical; 30 mins; 312 cals; 2.51 miles
Macros:
Cals: 2,194
Fat: 59.1g/24%
Carbs: 152.4g/27%
Protein: 147.3g/28%
*Overate a bit....
Thursday, April 21, 2011
Weds 4/20/2011
AM Training - Legs & Abs
Warmup:
Treadmill - 3 mins
DB Lunges: 22.5lb DBs - 3x10 each side
Seated leg curls: 110lbs - 5x10
Squats w/std bar: 90lbs added - 1x10, 2x8, 1x9
Heavy calf press on leg sled: 755lbs - 1x15, 1x16, 4x15
Leg press on leg sled: 505lbs - 2x6; 525lbs - 1x6, 3x7 (PR! Woot!)
Machine back exts: 160lbs - 3x10
Hip Abductor: 270lbs - 4x8
(Leg extension machine is still broken - will do them tomorrow with chest. Replacing sissy squats w/leg exts)
Side bends w/45lb Plate: 4x8 each side
Life Fitness Ab Crunch machine: 110lbs - 4x10
**No cardio - not on leg days...
Macros:
Cals: 1,853
Fat: 41.6g/20%
Carbs: 130.2g/28%
Protein: 151.9g/34%
Warmup:
Treadmill - 3 mins
DB Lunges: 22.5lb DBs - 3x10 each side
Seated leg curls: 110lbs - 5x10
Squats w/std bar: 90lbs added - 1x10, 2x8, 1x9
Heavy calf press on leg sled: 755lbs - 1x15, 1x16, 4x15
Leg press on leg sled: 505lbs - 2x6; 525lbs - 1x6, 3x7 (PR! Woot!)
Machine back exts: 160lbs - 3x10
Hip Abductor: 270lbs - 4x8
(Leg extension machine is still broken - will do them tomorrow with chest. Replacing sissy squats w/leg exts)
Side bends w/45lb Plate: 4x8 each side
Life Fitness Ab Crunch machine: 110lbs - 4x10
**No cardio - not on leg days...
Macros:
Cals: 1,853
Fat: 41.6g/20%
Carbs: 130.2g/28%
Protein: 151.9g/34%
Wednesday, April 20, 2011
Tuesday 4/19
AM Cardio
Spin bike - 5 min warmup + 15 sprints over 15 mins
20 mins total time
Elliptical; 20 mins; 200 cals; 1.61 miles
Macros:
Cals: 1,659
Fat: 50.5g/27%
Carbs: 73.9g/17%
Protein: 165.3g/41%
Spin bike - 5 min warmup + 15 sprints over 15 mins
20 mins total time
Elliptical; 20 mins; 200 cals; 1.61 miles
Macros:
Cals: 1,659
Fat: 50.5g/27%
Carbs: 73.9g/17%
Protein: 165.3g/41%
Tuesday, April 19, 2011
Monday 4/18
AM Training - Back & Hamstrings
(at home)
Warmup:
Elliptical - 2 mins
Seated DB rear lateral raises: 20lb DBs - 3x10
Glute/ham raise: 4x15
Lat pulldown underhand grip: 9 - 1x8; 10 - 2x8; 11 - 2x6
Seated cable mid row: 9 - 2x8; 10 - 3x8
1-legged DB deads: 50lb DB - 2x12*, 1x14*, 1x15*
*each side
Seated cable low row: 17 - 1x10, 2x11, 1x10
PM Cardio
Elliptical; 30 mins; 318 cals; 2.52 miles
Macros:
Cals: 1,740
Fat: 51.6g/27%
Carbs: 105.3g/23%
Protein: 166.2g/40%
(at home)
Warmup:
Elliptical - 2 mins
Seated DB rear lateral raises: 20lb DBs - 3x10
Glute/ham raise: 4x15
Lat pulldown underhand grip: 9 - 1x8; 10 - 2x8; 11 - 2x6
Seated cable mid row: 9 - 2x8; 10 - 3x8
1-legged DB deads: 50lb DB - 2x12*, 1x14*, 1x15*
*each side
Seated cable low row: 17 - 1x10, 2x11, 1x10
PM Cardio
Elliptical; 30 mins; 318 cals; 2.52 miles
Macros:
Cals: 1,740
Fat: 51.6g/27%
Carbs: 105.3g/23%
Protein: 166.2g/40%
Monday, April 18, 2011
Sunday 4/17
Cardio
Elliptical; 30 mins; 336 cals; 2.63 miles
Training - Delts & Triceps
Warmup:
Elliptical - 1 minute
Upright cable rows: 9 - 3x8
Seated DB side laterals: 20lb DBs - 5x5
Cable shrugs: 21 - 4x16
Cable high incline shoulder press: 5 - 1x10; 6 - 1x10; 7 - 2x8
Dips on bench w/fee on fitball: 4x12
Seated DB O/H Tricep ext: 20lb DB - 4x10 each arm
Macros:
Cals: 1,610
Fat: 42.4g/23%
Carbs: 90.6g/22%
Protein: 138.6g/35%
Elliptical; 30 mins; 336 cals; 2.63 miles
Training - Delts & Triceps
Warmup:
Elliptical - 1 minute
Upright cable rows: 9 - 3x8
Seated DB side laterals: 20lb DBs - 5x5
Cable shrugs: 21 - 4x16
Cable high incline shoulder press: 5 - 1x10; 6 - 1x10; 7 - 2x8
Dips on bench w/fee on fitball: 4x12
Seated DB O/H Tricep ext: 20lb DB - 4x10 each arm
Macros:
Cals: 1,610
Fat: 42.4g/23%
Carbs: 90.6g/22%
Protein: 138.6g/35%
Friday 4/15
AM training - Legs
Warmup:
Treadmill - 3 mins
DB Lunges: 22.5lb DBs - 3x10 each side
Seated leg curls: 110lbs - 3x10, 2x12
Hip Abductor: 270lbs - 4x8
Front squats w/std bar: 60lbs added - 4x6
(Leg ext machine was broken)
Squats w/std bar: 90lbs added - 4x8
Leg press on leg sled: 445lbs - 2x8; 505lbs - 4x6
Heavy calf press on leg sled: 755lbs - 6x15
Life Fitness machine ab crunch: 115lbs - 4x10
**Weight still sitting @ 166lbs, but strength is good!
Warmup:
Treadmill - 3 mins
DB Lunges: 22.5lb DBs - 3x10 each side
Seated leg curls: 110lbs - 3x10, 2x12
Hip Abductor: 270lbs - 4x8
Front squats w/std bar: 60lbs added - 4x6
(Leg ext machine was broken)
Squats w/std bar: 90lbs added - 4x8
Leg press on leg sled: 445lbs - 2x8; 505lbs - 4x6
Heavy calf press on leg sled: 755lbs - 6x15
Life Fitness machine ab crunch: 115lbs - 4x10
**Weight still sitting @ 166lbs, but strength is good!
Friday, April 15, 2011
Thursday 4/14
AM Training - Back & Hamstrings (light)
Warmup:
DB in/out: 15lb DB - 3x10 each side
Seated rear lat raises: 20lb DBs - 3x10
Glute/Ham Raise: 3x15
Under-hand grip lat pulldown: 9 - 1x10; 10 - 1x8; 11 - 3x6
Seated cable mid-rows: 8 - 1x10; 9 - 1x8; 10 - 3x8
1-legged DB deads: 50lb DB - 2x12*, 2x15*
*each side
Seated low row: 16 - 1x10; 18 - 2x10
*Decided to do the seated leg curls whilst at the gym Fri. morning as I like their machine better than mine.
Warmup:
DB in/out: 15lb DB - 3x10 each side
Seated rear lat raises: 20lb DBs - 3x10
Glute/Ham Raise: 3x15
Under-hand grip lat pulldown: 9 - 1x10; 10 - 1x8; 11 - 3x6
Seated cable mid-rows: 8 - 1x10; 9 - 1x8; 10 - 3x8
1-legged DB deads: 50lb DB - 2x12*, 2x15*
*each side
Seated low row: 16 - 1x10; 18 - 2x10
*Decided to do the seated leg curls whilst at the gym Fri. morning as I like their machine better than mine.
Thursday, April 14, 2011
Weds 4/13/11
AM Training - Chest & Abs
Warmup:
Elliptical - 3 mins
Seated cable Flyes: 5 - 3x12
Seated cable incline press: 7 - 2x10; 8 - 3x8
Incline DB Press: 30lb DBs - 1x10; 35lb DBs - 2x8, 1x9
Crunch on fitball holding med. ball O/H: 4x25
Reverse crunch on flatbench: 2x16, 1x20
PM Cardio
Elliptical; 30 mins; 321 cals; 2.54 miles
Macros:
Cals: 1,806
Fat: 55.9g/27%
Carbs: 96g/20%
Protein: 156.3g/35%
Warmup:
Elliptical - 3 mins
Seated cable Flyes: 5 - 3x12
Seated cable incline press: 7 - 2x10; 8 - 3x8
Incline DB Press: 30lb DBs - 1x10; 35lb DBs - 2x8, 1x9
Crunch on fitball holding med. ball O/H: 4x25
Reverse crunch on flatbench: 2x16, 1x20
PM Cardio
Elliptical; 30 mins; 321 cals; 2.54 miles
Macros:
Cals: 1,806
Fat: 55.9g/27%
Carbs: 96g/20%
Protein: 156.3g/35%
Wednesday, April 13, 2011
Tuesday 4/12
AM Training - Delts, Biceps, Triceps
(at home)
Warmup:
Elliptical; 2 mins
Cable upright rows: 9 - 3x8
DB Seated side laterals: 15lb DBs - 2x6; 20lb DBs - 3x5
Cable shrugs: 21 - 4x15
Incline inward cable shoulder press: 5 - 1x8; 6 - 3x8
Cable curls: 9 - 1x10; 10 - 3x8
Dips on flat bench, feet on stability ball: 4x12
Hammer grip incline DB curls: 25lb DBs - 5x6
Seated cable O/H tricep exts w/rope: 12 - 1x12; 13 - 3x10
(at home)
Warmup:
Elliptical; 2 mins
Cable upright rows: 9 - 3x8
DB Seated side laterals: 15lb DBs - 2x6; 20lb DBs - 3x5
Cable shrugs: 21 - 4x15
Incline inward cable shoulder press: 5 - 1x8; 6 - 3x8
Cable curls: 9 - 1x10; 10 - 3x8
Dips on flat bench, feet on stability ball: 4x12
Hammer grip incline DB curls: 25lb DBs - 5x6
Seated cable O/H tricep exts w/rope: 12 - 1x12; 13 - 3x10
Friday 4/8
AM Training - Legs, Biceps, Abs
(at the gym)
Warmup:
Treadmill; 2 mins
DB Lunges: 20lb DBs - 3x10 each side
Leg Exts: 110lbs - 4x15
(I don't like the Sissy Squats, I don't think I'm doing them correctly)
Leg press on leg sled: 445lbs - 2x8; 485lbs - 2x6; 505lbs - 2x6
Heavy calf press on leg sled: 755lbs - 5x15
Squats w/Std bar: 90lbs added - 4x8
Side bends w/plate: 35lb plate - 1x10*; 45lb plate - 3x8*
*each side
Nautilus ab crunch: 110lbs - 2x12, 2x10
Incline DB curls; hammer grip: 20lb DBs - 2x6; 25lb DBs - 2x6; 27.5lb DBs - 1x4, 1x5
Cable curls: 35 - 2x8, 1x9, 1x8
(at the gym)
Warmup:
Treadmill; 2 mins
DB Lunges: 20lb DBs - 3x10 each side
Leg Exts: 110lbs - 4x15
(I don't like the Sissy Squats, I don't think I'm doing them correctly)
Leg press on leg sled: 445lbs - 2x8; 485lbs - 2x6; 505lbs - 2x6
Heavy calf press on leg sled: 755lbs - 5x15
Squats w/Std bar: 90lbs added - 4x8
Side bends w/plate: 35lb plate - 1x10*; 45lb plate - 3x8*
*each side
Nautilus ab crunch: 110lbs - 2x12, 2x10
Incline DB curls; hammer grip: 20lb DBs - 2x6; 25lb DBs - 2x6; 27.5lb DBs - 1x4, 1x5
Cable curls: 35 - 2x8, 1x9, 1x8
Weds 4/6
Elliptical; 40 mins; 418 cals; 3.33 miles
**Finally found my workout list (couldn't find it!!), so now I can update!
**Finally found my workout list (couldn't find it!!), so now I can update!
Wednesday, April 6, 2011
Tuesday 4/5/11
AM Training - Back & Hamstrings
(at home)
Warmup:
Elliptical; 2 mins
DB reverse lat raises: 20lb DBs - 3x10
Glute/ham raises: 3x15
Under-hand grip lat pulldowns: 9 - 2x8; 11 - 1x6, 2x7
Seated cable mid-rows: 8 - 1x8; 9 - 2x8; 10 - 2x8
1-legged DB Deads: 50lb DB - 1x10*, 3x12*
*each side
Seated low row: 12 - 1x12; 14 - 1x12; 16 - 1x10; 18 - 1x10
Seated leg curls: 11 - 4x8, 1x10
Macros:
Cals: 1,541
Fat: 35.2g/20%
Carbs: 89g/22%
Protein: 135.9g/36%
(at home)
Warmup:
Elliptical; 2 mins
DB reverse lat raises: 20lb DBs - 3x10
Glute/ham raises: 3x15
Under-hand grip lat pulldowns: 9 - 2x8; 11 - 1x6, 2x7
Seated cable mid-rows: 8 - 1x8; 9 - 2x8; 10 - 2x8
1-legged DB Deads: 50lb DB - 1x10*, 3x12*
*each side
Seated low row: 12 - 1x12; 14 - 1x12; 16 - 1x10; 18 - 1x10
Seated leg curls: 11 - 4x8, 1x10
Macros:
Cals: 1,541
Fat: 35.2g/20%
Carbs: 89g/22%
Protein: 135.9g/36%
Tuesday, April 5, 2011
Monday 4/4
AM Training - Delts & Triceps
Warmup:
DB in/out: 15lb DBs - 3x10 each side
Cable upright rows: 9 - 3x8
Seated DB side laterals: 15lb DBs - 1x8; 20lb DBs - 4x6
Cable shrugs: 21 - 4x16
Cable shoulder inward press: 5 - 1x8; 6 - 3x8
Cable rope pressdowns: 6 - 4x10
Skullcrushers w/EZ bar: 45lbs added - 1x8, 3x10
Macros:
Cals: 1,557
Fat: 43.3g/25%
Carbs: 85.7g/21%
Protein: 166.4g/44%
Warmup:
DB in/out: 15lb DBs - 3x10 each side
Cable upright rows: 9 - 3x8
Seated DB side laterals: 15lb DBs - 1x8; 20lb DBs - 4x6
Cable shrugs: 21 - 4x16
Cable shoulder inward press: 5 - 1x8; 6 - 3x8
Cable rope pressdowns: 6 - 4x10
Skullcrushers w/EZ bar: 45lbs added - 1x8, 3x10
Macros:
Cals: 1,557
Fat: 43.3g/25%
Carbs: 85.7g/21%
Protein: 166.4g/44%
Saturday, April 2, 2011
Friday 4/1/11
AM Cardio
Elliptical; 30 mins; 301 cals; 2.45 miles
PM Training - Legs
Warmup:
Walked to the gym from work
Treadmill - 3 mins
DB lunges: 20lb DBs - 3x10 each side
Sissy squat w/DB: 30lb DB - 1x16; 45lb DB - 3x15
Leg press on leg sled: 395lbs - 1x8; 445lbs - 1x8; 485lbs - 2x8; 535lbs - 2x6
Heavy calf press on leg sled: 805lbs - 5x15
Squats w/std bar: 90lbs added - 4x8
Seated calf: 115lbs - 3x15
Hip abductor: 260lbs - 1x8; 270lbs - 3x8
Nautilus ab crunch: 110lbs - 2x12, 2x10
Macros:
Cals: 1,792
Fat: 36.6g/18%
Carbs: 130.5g/28%
Protein: 157.3g/36%
Elliptical; 30 mins; 301 cals; 2.45 miles
PM Training - Legs
Warmup:
Walked to the gym from work
Treadmill - 3 mins
DB lunges: 20lb DBs - 3x10 each side
Sissy squat w/DB: 30lb DB - 1x16; 45lb DB - 3x15
Leg press on leg sled: 395lbs - 1x8; 445lbs - 1x8; 485lbs - 2x8; 535lbs - 2x6
Heavy calf press on leg sled: 805lbs - 5x15
Squats w/std bar: 90lbs added - 4x8
Seated calf: 115lbs - 3x15
Hip abductor: 260lbs - 1x8; 270lbs - 3x8
Nautilus ab crunch: 110lbs - 2x12, 2x10
Macros:
Cals: 1,792
Fat: 36.6g/18%
Carbs: 130.5g/28%
Protein: 157.3g/36%
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