AM Cardio
Elliptical; 40 mins; 425 cals; 3.41 miles
PM Training - Chest & Biceps
Pushups: 3x15
Incline DB Press: 35lb DBs - 1x7, 4x8
Seated vertical cable chest press: 7 - 1x8, 3x10
Standing curls w/EZ bar: 40lbs added - 3x6, 1x7; 45lbs added - 1x6
Rope cable curls: 10 - 2x10; 11 - 2x8
Decline bench crunch: 1x15, 2x16
Macros:
Cals: 2,031
Fat: 81g/36%
Carbs: 93.9g/17%
Protein: 147.4g/31%
Tuesday, May 31, 2011
Saturday, May 28, 2011
Friday 5/27
PM Training - Legs
Warmup:
Walked to the parking garage/then to the gym....
DB step ups: 15lb DBs - 3x10 each side
DB Sumo squat, heels on plate: 65lb DB - 4x10
Front squats w/std bar, narrow stance: 50lbs added - 1x6; 60lbs added - 2x6, 2x7, 1x8
Single-legged seated calf: 55lbs - 2x15*, 2x16*
*each side
Leg exts: 150lbs - 3x10
Hips abductors: 260lbs - 4x10
Macros:
Cals: 1,246
Fat: 42.4g/31%
Carbs: 112.1g/33%
Protein: 108.2g/36%
*Haven't felt as tired this week working out at night.....haven't been hungry this week much...
Weight = 162.8lbs (Sat. morning)
Warmup:
Walked to the parking garage/then to the gym....
DB step ups: 15lb DBs - 3x10 each side
DB Sumo squat, heels on plate: 65lb DB - 4x10
Front squats w/std bar, narrow stance: 50lbs added - 1x6; 60lbs added - 2x6, 2x7, 1x8
Single-legged seated calf: 55lbs - 2x15*, 2x16*
*each side
Leg exts: 150lbs - 3x10
Hips abductors: 260lbs - 4x10
Macros:
Cals: 1,246
Fat: 42.4g/31%
Carbs: 112.1g/33%
Protein: 108.2g/36%
*Haven't felt as tired this week working out at night.....haven't been hungry this week much...
Weight = 162.8lbs (Sat. morning)
Friday, May 27, 2011
Thursday 5/26
PM Training - Delts, Triceps & Abs
Warmup:
Walk to gym from work
ARC trainer - 2 mins
Seated O/H DB Press: 20lb DBs - 2x8; 25lb DBs - 2x8; 30lb DBs - 3x7
Seated DB side laterals: 15lb DBs - 2x8, 1x9, 1x10
Front raises w/plate: 35lb plate - 1x8, 1x9, 2x10
Seated machine tricep pressdowns: 110lbs - 5x10
Seated tricep ext machine: 110lbs - 4x10
Side bends w/45lb Plate: 4x8 each side
LF Ab crunch machine: 110lbs - 4x10
PWO Cardio
Treadmill; 30 mins; 1.58 miles
Macros:
Cals: 1,318
Fat: 46.9g/32%
Carbs: 87.1g/24%
Protein: 141.9g/45%
Warmup:
Walk to gym from work
ARC trainer - 2 mins
Seated O/H DB Press: 20lb DBs - 2x8; 25lb DBs - 2x8; 30lb DBs - 3x7
Seated DB side laterals: 15lb DBs - 2x8, 1x9, 1x10
Front raises w/plate: 35lb plate - 1x8, 1x9, 2x10
Seated machine tricep pressdowns: 110lbs - 5x10
Seated tricep ext machine: 110lbs - 4x10
Side bends w/45lb Plate: 4x8 each side
LF Ab crunch machine: 110lbs - 4x10
PWO Cardio
Treadmill; 30 mins; 1.58 miles
Macros:
Cals: 1,318
Fat: 46.9g/32%
Carbs: 87.1g/24%
Protein: 141.9g/45%
Thursday, May 26, 2011
Weds 5/25
PM Training - Chest & Biceps
**Needed something to do after work so to the gym it was!
Warmup:
ARC Trainer - 3 mins
HS Incline chest press: 45lbs each side - 2x8; 55lbs each side - 1x6, 2x7, 1x6, 1x7
Cable crossovers: 30lbs each side - 3x12
(saw some decent definition while doing these!)
EZ bar curls: 30lbs added - 1x6; 40lbs added - 4x5
Flat chest press w/std bar: 50lbs added - 2x8, 2x9
Rope cable curls: 42.5lbs - 1x10; 50lbs - 3x8
PWO Cardio
Treadmill; 20 mins; 1.06 miles
Macros:
Cals: 1,173
Fat: 45.5g/35%
Carbs: 88.8g/27%
Protein: 105.7g/38%
**Needed something to do after work so to the gym it was!
Warmup:
ARC Trainer - 3 mins
HS Incline chest press: 45lbs each side - 2x8; 55lbs each side - 1x6, 2x7, 1x6, 1x7
Cable crossovers: 30lbs each side - 3x12
(saw some decent definition while doing these!)
EZ bar curls: 30lbs added - 1x6; 40lbs added - 4x5
Flat chest press w/std bar: 50lbs added - 2x8, 2x9
Rope cable curls: 42.5lbs - 1x10; 50lbs - 3x8
PWO Cardio
Treadmill; 20 mins; 1.06 miles
Macros:
Cals: 1,173
Fat: 45.5g/35%
Carbs: 88.8g/27%
Protein: 105.7g/38%
Wednesday, May 25, 2011
Tuesday 5/24
*Decided to hit the gym after all....and since I was at the gym, decided to use some different equipment...
PM Training - Back, Hamstrings & Abs
Warmup:
Walk to gym from work
Elliptical - 3 mins
HS High row: 70lbs each side - 5x8
SLDL w/Std bar: 90lbs added - 5x6
HS Iso-lat row: 55lbs each side - 1x10; 60lbs each side - 3x10
Seated leg curls: 110lbs - 4x8, 1x10
Cable straight-arm pulldowns: 40lbs - 1x10; 50lbs - 2x8
Cable rope crunch: 85lbs - 4x10
Machine back exts: 160lbs - 4x10
**Pretty much just going thru the motions on the workout, so nothing spectacular...
Macros:
Cals: 1,141
Fat: 38.8g/31%
Carbs: 78.9g/25%
Protein: 122.1g/44%
PM Training - Back, Hamstrings & Abs
Warmup:
Walk to gym from work
Elliptical - 3 mins
HS High row: 70lbs each side - 5x8
SLDL w/Std bar: 90lbs added - 5x6
HS Iso-lat row: 55lbs each side - 1x10; 60lbs each side - 3x10
Seated leg curls: 110lbs - 4x8, 1x10
Cable straight-arm pulldowns: 40lbs - 1x10; 50lbs - 2x8
Cable rope crunch: 85lbs - 4x10
Machine back exts: 160lbs - 4x10
**Pretty much just going thru the motions on the workout, so nothing spectacular...
Macros:
Cals: 1,141
Fat: 38.8g/31%
Carbs: 78.9g/25%
Protein: 122.1g/44%
Tuesday, May 24, 2011
Friday 5/20/11
AM Training - Back & Abs
Warmup:
Face pulls: 8 - 3x10
Straight-arm pulldowns: 5 - 4x12
1-armed DB bent over rows: 50lb DB - 1x7*, 2x6*, 2x7*
Wide-grip lat pulldowns: 8 - 2x12, 1x10, 1x12
Crunch on fitball w/50lb DB - 4x16, 1x18
Warmup:
Face pulls: 8 - 3x10
Straight-arm pulldowns: 5 - 4x12
1-armed DB bent over rows: 50lb DB - 1x7*, 2x6*, 2x7*
Wide-grip lat pulldowns: 8 - 2x12, 1x10, 1x12
Crunch on fitball w/50lb DB - 4x16, 1x18
Thursday, May 19, 2011
Weds 5/18
AM Training - Legs
Warmup:
Walk on treadmill; 4 mins
Squats w/std bar: 90lbs added - 6x10
SLDL w/std bar: 90lbs added - 1x8; 110lbs added - 3x6, 1x7
High reps seated calf: 90lbs - 1x22, 2x20, 1x22, 1x20
(seriously, I felt sick after doing these they hurt so much!)
Leg exts: 160lbs - 4x6
Seated leg curls: 110lbs - 4x8
Seated leg press machine (alt. to hack squat): 190lbs - 2x8; 200lbs - 2x8
Hip abductor: 260lbs - 3x8
**Short on time, but good energy in the gym!! Sore today (Thurs.) Weight = 167lbs
Macros:
Cals: 1,593
Fat: 34.2g/19%
Carbs: 89.5g/20%
Protein: 149.2g/40%
(Ate my carbs last night, pre & post workout)
Warmup:
Walk on treadmill; 4 mins
Squats w/std bar: 90lbs added - 6x10
SLDL w/std bar: 90lbs added - 1x8; 110lbs added - 3x6, 1x7
High reps seated calf: 90lbs - 1x22, 2x20, 1x22, 1x20
(seriously, I felt sick after doing these they hurt so much!)
Leg exts: 160lbs - 4x6
Seated leg curls: 110lbs - 4x8
Seated leg press machine (alt. to hack squat): 190lbs - 2x8; 200lbs - 2x8
Hip abductor: 260lbs - 3x8
**Short on time, but good energy in the gym!! Sore today (Thurs.) Weight = 167lbs
Macros:
Cals: 1,593
Fat: 34.2g/19%
Carbs: 89.5g/20%
Protein: 149.2g/40%
(Ate my carbs last night, pre & post workout)
Tuesday 5/17
Cardio Only Day
AM Cardio
Spin bike; 20 mins total time - 5 min warmup + 15 sprints over 15 mins
Elliptical; 20 mins; 209 cals; 1.68 miles
Macros:
Cals: 1,912
Fat: 66.8g/32%
Carbs: 123.3g/24%
Protein: 121.9g/27%
*Decided to do something different for carbs since I'm planning on hitting the gym for legs early AM Weds & have carbs for my last meal today for (hopefully) more energy tomorrow morning....
AM Cardio
Spin bike; 20 mins total time - 5 min warmup + 15 sprints over 15 mins
Elliptical; 20 mins; 209 cals; 1.68 miles
Macros:
Cals: 1,912
Fat: 66.8g/32%
Carbs: 123.3g/24%
Protein: 121.9g/27%
*Decided to do something different for carbs since I'm planning on hitting the gym for legs early AM Weds & have carbs for my last meal today for (hopefully) more energy tomorrow morning....
Tuesday, May 17, 2011
Monday 5/16
AM Cardio
Elliptical; 30 mins; 325 cals; 2.60 miles
PM Training - Delts & Triceps
Warmup:
Elliptical; 2 mins
Cable upright rows: 9 - 1x10; 10 - 3x10
Seated DB rear lat raises: 20lb DBs - 3x12
Seated DB O/H Press: 25lb DBs - 1x8; 30lb DBs - 1x6, 3x7, 1x6
Seated O/H cable tricep ext w/rope: 12 - 1x10, 1x8, 2x10, 1x9
DB Kickbacks: 30lb DB - 4x10 each side
Macros:
Cals: 2,085
Fat: 54.7g/24%
Carbs: 119.8g/21%
Protein: 150.4g/30%
Elliptical; 30 mins; 325 cals; 2.60 miles
PM Training - Delts & Triceps
Warmup:
Elliptical; 2 mins
Cable upright rows: 9 - 1x10; 10 - 3x10
Seated DB rear lat raises: 20lb DBs - 3x12
Seated DB O/H Press: 25lb DBs - 1x8; 30lb DBs - 1x6, 3x7, 1x6
Seated O/H cable tricep ext w/rope: 12 - 1x10, 1x8, 2x10, 1x9
DB Kickbacks: 30lb DB - 4x10 each side
Macros:
Cals: 2,085
Fat: 54.7g/24%
Carbs: 119.8g/21%
Protein: 150.4g/30%
Monday, May 16, 2011
Sunday 5/15
AM Cardio
Elliptical; 30 mins; 323 cals; 2.58 miles
PM Training - Chest & Biceps
Warmup:
Elliptical; 2 mins
Seated cable incline flyes: 5 - 3x10
Flat seated cable chest press: 7 - 1x8; 8 - 2x8; 9 - 2x7
Standing Hammer grip DB curls: 25lb DBs - 4x9, 1x10
Incline DB Press: 35lb DBs - 4x8
DB Spider curls: 30lb DB - 5x5 each side
Macros:
Cals: 2,114
Fat: 50.6g/21%
Carbs: 106.7g/19%
Protein: 160.7g/32%
Elliptical; 30 mins; 323 cals; 2.58 miles
PM Training - Chest & Biceps
Warmup:
Elliptical; 2 mins
Seated cable incline flyes: 5 - 3x10
Flat seated cable chest press: 7 - 1x8; 8 - 2x8; 9 - 2x7
Standing Hammer grip DB curls: 25lb DBs - 4x9, 1x10
Incline DB Press: 35lb DBs - 4x8
DB Spider curls: 30lb DB - 5x5 each side
Macros:
Cals: 2,114
Fat: 50.6g/21%
Carbs: 106.7g/19%
Protein: 160.7g/32%
Sunday, May 15, 2011
Friday 5/13
Friday the 13th! Dun dun dun!!
AM Training - Legs
Warmup:
Walk on treadmill - 6 mins
Walking lunges on treadmill; 15% incline; 2.0 mph: 3x25 each side
Leg press machine, feet high & wide: 190lbs - 2x10, 1x9, 1x10
Leg exts: 150lbs - 1x7; 160lbs - 1x6, 2x7 (PR!!)
Seated leg curls: 120lbs - 4x8
Hip Abductor: 260lbs - 1x8, 1x10, 1x9, 1x8
Seated calf raises, high reps: 90lbs - 2x20, 1x22, 1x21, 1x20
(Ouch! These hurt!)
Leg Press on leg sled, feet in narrow stance: 395lbs - 1x10; 485lbs - 4x10
(Couldn't get a squat rack all morning! So had to improvise)
Macros:
Cals: 1,974
Fat: 34.4g/16%
Carbs: 96.7g/18%
Protein: 153.7g/33%
AM Training - Legs
Warmup:
Walk on treadmill - 6 mins
Walking lunges on treadmill; 15% incline; 2.0 mph: 3x25 each side
Leg press machine, feet high & wide: 190lbs - 2x10, 1x9, 1x10
Leg exts: 150lbs - 1x7; 160lbs - 1x6, 2x7 (PR!!)
Seated leg curls: 120lbs - 4x8
Hip Abductor: 260lbs - 1x8, 1x10, 1x9, 1x8
Seated calf raises, high reps: 90lbs - 2x20, 1x22, 1x21, 1x20
(Ouch! These hurt!)
Leg Press on leg sled, feet in narrow stance: 395lbs - 1x10; 485lbs - 4x10
(Couldn't get a squat rack all morning! So had to improvise)
Macros:
Cals: 1,974
Fat: 34.4g/16%
Carbs: 96.7g/18%
Protein: 153.7g/33%
Thursday 5/12
Cardio Only Day
AM Cardio
Spin bike; 20 mins total time; 5 min warmup + 15 sprints over 15 mins
Elliptical; 20 mins; 209 cals; 1.68 miles
Macros:
Cals: 1,526
Fat: 31.6g/19%
Carbs: 69.1g/16%
Protein: 139.2g/38%
AM Cardio
Spin bike; 20 mins total time; 5 min warmup + 15 sprints over 15 mins
Elliptical; 20 mins; 209 cals; 1.68 miles
Macros:
Cals: 1,526
Fat: 31.6g/19%
Carbs: 69.1g/16%
Protein: 139.2g/38%
Thursday, May 12, 2011
Weds 5/11
PM Training - Back & Hamstrings
Warmup:
Elliptical - 2 mins
Cable lat pulldowns: 9 - 3x6
Cable straight arm pulldowns: 5 - 1x10, 2x12
1-armed DB bent-over row on flat bench: 50lb DB - 5x7 each side
SLDL w/EZ bar: 140lb added - 5x6
Seated reverse cable pulldown w/rope: 9 - 4x10
Glute/ham raise: 2x15, 2x16
Macros:
Cals: 1,805
Fat: 50g/25%
Carbs: 104.7g/22%
Protein: 148.9g/35%
Warmup:
Elliptical - 2 mins
Cable lat pulldowns: 9 - 3x6
Cable straight arm pulldowns: 5 - 1x10, 2x12
1-armed DB bent-over row on flat bench: 50lb DB - 5x7 each side
SLDL w/EZ bar: 140lb added - 5x6
Seated reverse cable pulldown w/rope: 9 - 4x10
Glute/ham raise: 2x15, 2x16
Macros:
Cals: 1,805
Fat: 50g/25%
Carbs: 104.7g/22%
Protein: 148.9g/35%
Tuesday 5/10
AM Training - Chest & Biceps
Warmup:
Elliptical - 2 mins
Seated cable flyes: 5 - 3x12
Seated flat cable chest press: 7 - 1x8; 8 - 1x7, 2x8; 9 - 1x6
DB Spider curls: 25lb DB - 3x6*; 30lb DB - 1x5*, 1x6*
Incline DB press: 35lb DBs - 2x8, 2x9
Standing DB Hammer curls: 25lb DBs - 4x9
PM Cardio
Elliptical; 30 mins; 306 cals; 2.48 miles
Macros:
Cals: 1,734
Fat: 47.0g/24%
Carbs: 103.5g/21%
Protein: 144.5g/35%
Warmup:
Elliptical - 2 mins
Seated cable flyes: 5 - 3x12
Seated flat cable chest press: 7 - 1x8; 8 - 1x7, 2x8; 9 - 1x6
DB Spider curls: 25lb DB - 3x6*; 30lb DB - 1x5*, 1x6*
Incline DB press: 35lb DBs - 2x8, 2x9
Standing DB Hammer curls: 25lb DBs - 4x9
PM Cardio
Elliptical; 30 mins; 306 cals; 2.48 miles
Macros:
Cals: 1,734
Fat: 47.0g/24%
Carbs: 103.5g/21%
Protein: 144.5g/35%
Tuesday, May 10, 2011
Monday 5/9
**Took the day off from work...
Cardio:
Walk, outside, 25 mins
Garden - general outdoor/yard cleanup, planted plants, dug holes, moved dirt....
PM Training - Delts & Triceps
Cable upright rows: 9 - 1x8, 1x10; 10 - 2x8
Seated DB reverse lat raises: 20lb DBs - 3x10
Seated O/H DB Press: 25lb DBs - 1x8; 30lb DBs - 1x7, 2x6, 1x8
Cable O/H tricep exts w/rope: 12 - 5x10
DB kickbacks: 25lb DB - 1x10*; 30lb DBs - 3x10*
*each side
Crunch on fitball holding med. ball O/H: 3x25
Macros:
Cals: 1,291
Fat: 22g/15%
Carbs: 94.3g/27%
Protein: 99.4g/32%
*Underate more than I thought I did...
Cardio:
Walk, outside, 25 mins
Garden - general outdoor/yard cleanup, planted plants, dug holes, moved dirt....
PM Training - Delts & Triceps
Cable upright rows: 9 - 1x8, 1x10; 10 - 2x8
Seated DB reverse lat raises: 20lb DBs - 3x10
Seated O/H DB Press: 25lb DBs - 1x8; 30lb DBs - 1x7, 2x6, 1x8
Cable O/H tricep exts w/rope: 12 - 5x10
DB kickbacks: 25lb DB - 1x10*; 30lb DBs - 3x10*
*each side
Crunch on fitball holding med. ball O/H: 3x25
Macros:
Cals: 1,291
Fat: 22g/15%
Carbs: 94.3g/27%
Protein: 99.4g/32%
*Underate more than I thought I did...
Monday, May 9, 2011
Sunday 5/8
Mowed the lawn front & back, including the hill.
Did some weeding/gardening
More work on the deck - laid the deck boards (i did the grunt work - holding the boards in place on my hands & knees, pushing them into place, etc)
Did some weeding/gardening
More work on the deck - laid the deck boards (i did the grunt work - holding the boards in place on my hands & knees, pushing them into place, etc)
Sunday, May 8, 2011
Tuesday 5/3
AM Training - Back & Biceps
Warmup:
Elliptical - 2 mins
Straight-arm pulldowns: 5 - 4x12
Bent-over 1-armed DB rows: 50 - 5x6 each side
Seated reverse rope pulldowns: 9 - 4x10
Standing DB hammer curls: 25lb DBs - 1x8, 1x9, 2x10
DB spider curls: 20lb DB - 1x6*, 2x5*, 2x6*
*each side
Warmup:
Elliptical - 2 mins
Straight-arm pulldowns: 5 - 4x12
Bent-over 1-armed DB rows: 50 - 5x6 each side
Seated reverse rope pulldowns: 9 - 4x10
Standing DB hammer curls: 25lb DBs - 1x8, 1x9, 2x10
DB spider curls: 20lb DB - 1x6*, 2x5*, 2x6*
*each side
Tuesday, May 3, 2011
Monday 5/2/2011
AM Training - Delts & Triceps
Warmup:
Elliptical - 2 mins
Seated O/H DB Press: 20lb DBs - 2x10; 25lb DBs - 2x8; 30lb DBS - 3x6
Cable upright rows: 10 - 1x8, 3x10
Seated DB rear lateral raises: 20lb DBs - 1x12; 25lb DBs - 2x10
Seated cable O/H tricep exts w/rope: 12 - 1x10; 13 - 2x8, 1x9, 1x8
DB Kickbacks: 25lb DB - 1x12*; 30lb DB - 3x10*
*each side
**No cardio...I'm exhausted! Building a deck frame is hard work!
Warmup:
Elliptical - 2 mins
Seated O/H DB Press: 20lb DBs - 2x10; 25lb DBs - 2x8; 30lb DBS - 3x6
Cable upright rows: 10 - 1x8, 3x10
Seated DB rear lateral raises: 20lb DBs - 1x12; 25lb DBs - 2x10
Seated cable O/H tricep exts w/rope: 12 - 1x10; 13 - 2x8, 1x9, 1x8
DB Kickbacks: 25lb DB - 1x12*; 30lb DB - 3x10*
*each side
**No cardio...I'm exhausted! Building a deck frame is hard work!
Monday, May 2, 2011
Friday 4/29
No "official" cardio...but after work, I mowed the lawn front & back & then we went to Lowe's & got all the wood & concrete for the deck build...
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