AM Cardio
Elliptical; 30 mins; 320 cals; 2.56 miles
Macros:
Cals: 1,344
Fat: 48.4g/32%
Carbs: 48.8g/11%
Protein: 112.4g/35%
Weight: 164.4lbs
Thursday, June 30, 2011
Wednesday, June 29, 2011
Tuesday 6/28
AM Cardio
Elliptical; 30 mins; 319 cals; 2.56 miles
PM Training - Chest/Biceps/Triceps
Warmup:
Elliptical; 2 mins
Flat cable chest flyes: 5 - 3x10
Flat cable chest press: 7 - 1x8; 8 - 4x8
Incline DB Press: 35lb DBs - 4x8
Incline DB curls: 25lb DBs - 2x6, 1x5, 2x6
Cable O/H Tricep Exts w/rope: 12 - 3x10, 1x12
Cable curls: 9 - 1x8, 3x10
Dips on flat bench: 2x16, 2x18
Macros:
Cals: 1,450
Fat: 34.4g/22%
Carbs: 123.4g/32%
Protein: 159.8g/47%
Elliptical; 30 mins; 319 cals; 2.56 miles
PM Training - Chest/Biceps/Triceps
Warmup:
Elliptical; 2 mins
Flat cable chest flyes: 5 - 3x10
Flat cable chest press: 7 - 1x8; 8 - 4x8
Incline DB Press: 35lb DBs - 4x8
Incline DB curls: 25lb DBs - 2x6, 1x5, 2x6
Cable O/H Tricep Exts w/rope: 12 - 3x10, 1x12
Cable curls: 9 - 1x8, 3x10
Dips on flat bench: 2x16, 2x18
Macros:
Cals: 1,450
Fat: 34.4g/22%
Carbs: 123.4g/32%
Protein: 159.8g/47%
Monday 6/27
AM Cardio
Elliptical; 30 mins; 316 cals; 2.54 miles
Macros:
Cals: 1,580
Fat: 39.5g/22%
Carbs: 59.6g/13%
Protein: 142.1g/38%
Elliptical; 30 mins; 316 cals; 2.54 miles
Macros:
Cals: 1,580
Fat: 39.5g/22%
Carbs: 59.6g/13%
Protein: 142.1g/38%
Tuesday, June 28, 2011
Sunday 6/19
AM Cardio
Spin bike; 20 mins total time - 5 min warmup + 15 sprints over 15 mins
Elliptical; 20 mins; 205 cals; 1.66 miles
Spin bike; 20 mins total time - 5 min warmup + 15 sprints over 15 mins
Elliptical; 20 mins; 205 cals; 1.66 miles
Monday, June 20, 2011
Thursday 6/16
Cardio Only Day
AM Cardio
Spin bike - 10 min warmup + 15 sprints over 15 mins
Elliptical; 15 mins; 152 cals; 1.23 miles
**Glad it was a cardio only day...my shoulder really hurts....also forgot to log my food today...
AM Cardio
Spin bike - 10 min warmup + 15 sprints over 15 mins
Elliptical; 15 mins; 152 cals; 1.23 miles
**Glad it was a cardio only day...my shoulder really hurts....also forgot to log my food today...
Weds 6/15
PM Training - Back & Hamstrings
Warmup:
Walked to the gym from work
Reverse Pec deck: 85 - 1x8
(annnnnd hurt my right shoulder on this....ouch!)
Macine back ext: 160lbs - 3x10
Machine lat pulldown: 70 - 3x10; 90 - 2x8; 110 - 3x6
HS Iso-lat high row: 70lbs each side - 3x10
SLDL w/std bar: 90lbs added - 2x6; 110lbs added - 3x6
1-armed DB bench row: 50lb DB - 4x8 each side
Seated leg curls: 110lbs - 1x10; 120lbs - 4x8
Hip Abductor: 270lbs - 4x8
Machine ab crunch: 130lbs - 4x10
**Forgot to log my PWO & evening food & now I don't remember what I ate! Nothing off plan tho....
Warmup:
Walked to the gym from work
Reverse Pec deck: 85 - 1x8
(annnnnd hurt my right shoulder on this....ouch!)
Macine back ext: 160lbs - 3x10
Machine lat pulldown: 70 - 3x10; 90 - 2x8; 110 - 3x6
HS Iso-lat high row: 70lbs each side - 3x10
SLDL w/std bar: 90lbs added - 2x6; 110lbs added - 3x6
1-armed DB bench row: 50lb DB - 4x8 each side
Seated leg curls: 110lbs - 1x10; 120lbs - 4x8
Hip Abductor: 270lbs - 4x8
Machine ab crunch: 130lbs - 4x10
**Forgot to log my PWO & evening food & now I don't remember what I ate! Nothing off plan tho....
Tuesday 6/14
**Wow! I'm farther behind in posting than I thought....
AM Cardio
Elliptical; 30 mins; 299 cal; 2.44 miles
PM Training - Delts & Triceps
Warmup:
Upright cable rows: 10 - 3x8
Seated O/H DB Press: 20lb DBs - 2x8; 25lb DBs - 2x8; 30lb DBs - 1x8, 2x7
Seated DB Side laterals: 20lb DBs - 4x5
Seated DB Front laterals: 20lb DBs - 3x6, 1x7
Cable triceps pressdown: 7 - 2x10; 8 - 3x8
DB Tricep exts: 20lb DB - 4x10 each side
Macros:
Cals: 1,510
Fat: 62.5g/38%
Carbs: 94.6g/22%
Protein: 143.3g/40%
AM Cardio
Elliptical; 30 mins; 299 cal; 2.44 miles
PM Training - Delts & Triceps
Warmup:
Upright cable rows: 10 - 3x8
Seated O/H DB Press: 20lb DBs - 2x8; 25lb DBs - 2x8; 30lb DBs - 1x8, 2x7
Seated DB Side laterals: 20lb DBs - 4x5
Seated DB Front laterals: 20lb DBs - 3x6, 1x7
Cable triceps pressdown: 7 - 2x10; 8 - 3x8
DB Tricep exts: 20lb DB - 4x10 each side
Macros:
Cals: 1,510
Fat: 62.5g/38%
Carbs: 94.6g/22%
Protein: 143.3g/40%
Tuesday, June 14, 2011
Monday 6/13
AM Training - Chest & Biceps
Pushups: 3x15
Seated cable flyes: 5 - 3x10
Incline DB Press: 35lb DBs - 5x8
Rope cable curls: 10 - 1x10; 11 - 3x8
Superset:
Seated vertical chest press: 8 - 2x8, 2x10
Curls w/EZ bar: 45lbs added - 3x6
PM Cardio
Walk outside; 45 mins
(too nice out to do the Elliptical)
Macros:
Cals: 1,616
Fat: 49.5g/28%
Carbs: 82.1g/18%
Protein: 127.3g/33%
Pushups: 3x15
Seated cable flyes: 5 - 3x10
Incline DB Press: 35lb DBs - 5x8
Rope cable curls: 10 - 1x10; 11 - 3x8
Superset:
Seated vertical chest press: 8 - 2x8, 2x10
Curls w/EZ bar: 45lbs added - 3x6
PM Cardio
Walk outside; 45 mins
(too nice out to do the Elliptical)
Macros:
Cals: 1,616
Fat: 49.5g/28%
Carbs: 82.1g/18%
Protein: 127.3g/33%
Monday, June 13, 2011
Sunday 6/12
AM Cardio
Spin bike: 20 mins total time; 5 min warmup + 15 sprints @ 15 mins
Elliptical; 20 mins; 200 cals; 1.63 miles
Macros:
Cals: 1,874
Fat: 39.7g/19%
Carbs: 68.5g/15%
Protein: 124.1g/28%
Spin bike: 20 mins total time; 5 min warmup + 15 sprints @ 15 mins
Elliptical; 20 mins; 200 cals; 1.63 miles
Macros:
Cals: 1,874
Fat: 39.7g/19%
Carbs: 68.5g/15%
Protein: 124.1g/28%
Saturday, June 11, 2011
Friday 6/10
PM Training - Legs & Abs
Walked to the gym from work
DB Step ups: 15lb DBs - 3x10 each side
Front squats w/std bar: 60lbs added - 2x7
(the bar bothered my shoulder too much, so switched to regular squats)
Squats w/std bar: 90lbs added - 2x8; 110lbs added - 4x7
Single-legged seated calf raises: 55lbs - 2x15*; 60lbs - 3x15*
*each side
Sumo DB squat; heels on plate: 70lb DB - 1x10; 75lb DB - 3x10
Leg exts: 150lbs - 4x10
LF ab crunch: 130lbs - 3x8, 1x10
Side bends w/45lb Plate: 4x8 each side
Macros:
Cals: 1,896
Fat: 52.5g/25%
Carbs: 164.7g/32%
Protein: 115.4g/25%
Walked to the gym from work
DB Step ups: 15lb DBs - 3x10 each side
Front squats w/std bar: 60lbs added - 2x7
(the bar bothered my shoulder too much, so switched to regular squats)
Squats w/std bar: 90lbs added - 2x8; 110lbs added - 4x7
Single-legged seated calf raises: 55lbs - 2x15*; 60lbs - 3x15*
*each side
Sumo DB squat; heels on plate: 70lb DB - 1x10; 75lb DB - 3x10
Leg exts: 150lbs - 4x10
LF ab crunch: 130lbs - 3x8, 1x10
Side bends w/45lb Plate: 4x8 each side
Macros:
Cals: 1,896
Fat: 52.5g/25%
Carbs: 164.7g/32%
Protein: 115.4g/25%
Thursday 6/9
AM Training - Chest & Biceps
Pushups: 3x16
Seated cable flyes: 5 - 3x10
Incline DB Press: 35lb DBs - 5x8
Vertical cable chest press: 7 - 1x10; 8 - 3x8
Standing curls w/EZ bar: 45lbs added - 1x5, 4x6
Rope cable curls: 10 - 2x10; 11 - 3x8
Pushups: 3x16
Seated cable flyes: 5 - 3x10
Incline DB Press: 35lb DBs - 5x8
Vertical cable chest press: 7 - 1x10; 8 - 3x8
Standing curls w/EZ bar: 45lbs added - 1x5, 4x6
Rope cable curls: 10 - 2x10; 11 - 3x8
Thursday, June 9, 2011
Wednesday 6/8
AM Cardio
Spin bike - 35 mins total time; 5 min w/u, 20 sprints @ 20 mins; 10 min cooldown
Macros:
Cals: 1,498
Fat: 35g/21%
Carbs: 78.4g/19%
Protein: 150.3g/43%
Spin bike - 35 mins total time; 5 min w/u, 20 sprints @ 20 mins; 10 min cooldown
Macros:
Cals: 1,498
Fat: 35g/21%
Carbs: 78.4g/19%
Protein: 150.3g/43%
Wednesday, June 8, 2011
Tuesday 6/7
AM Cardio
Elliptical; 27 mins; 295 cals; 2.34 miles
PM Training - Back & Hamstrings
Warmup:
Walk to gym from work
ARC trainer - 2 mins
Machine back exts: 160lbs - 3x10
Seated Reverse pec deck: 85lbs - 3x10
Cable Wide-grip lat pulldowns: 100lbs - 2x8; 104lbs (?) - 2x7, 1x6
(added these "extra" weights to the cable stack & I think they are 2lbs each, but unsure)
SLDL w/std bar: 90lbs added - 2x8; 110lbs added - 3x6
DB 1-armed bench rows: 50lb DB - 4x8 each side
HS Iso-lat high rows: 70lbs each side - 3x10
Seated leg curls: 110lbs - 1x10; 120lbs - 4x8
Hip Abductor: 270lbs - 4x8
Macros:
Cals: 1,249
Fat: 39.8g/29%
Carbs: 88.7g/24%
Protein: 142.1g/47%
Elliptical; 27 mins; 295 cals; 2.34 miles
PM Training - Back & Hamstrings
Warmup:
Walk to gym from work
ARC trainer - 2 mins
Machine back exts: 160lbs - 3x10
Seated Reverse pec deck: 85lbs - 3x10
Cable Wide-grip lat pulldowns: 100lbs - 2x8; 104lbs (?) - 2x7, 1x6
(added these "extra" weights to the cable stack & I think they are 2lbs each, but unsure)
SLDL w/std bar: 90lbs added - 2x8; 110lbs added - 3x6
DB 1-armed bench rows: 50lb DB - 4x8 each side
HS Iso-lat high rows: 70lbs each side - 3x10
Seated leg curls: 110lbs - 1x10; 120lbs - 4x8
Hip Abductor: 270lbs - 4x8
Macros:
Cals: 1,249
Fat: 39.8g/29%
Carbs: 88.7g/24%
Protein: 142.1g/47%
Tuesday, June 7, 2011
Monday 6/6
AM Cardio
Elliptical; 30 mins; 315 cals; 2.53 miles
PM Training - Delts & Triceps
Warmup:
Elliptical - 2 mins
Upright cable rows: 10 - 3x8
Seated O/H DB Press: 25lb DBs - 2x8; 30lb DBs - 3x7
Seated side DB lateral raises: 15lb DBs - 1x10; 20lb DBs - 3x6
Seated DB front raises: 20lb DBS - 4x6
Cable tricep pressdowns: 7 - 2x10; 8 - 3x8
Lying DB tricep exts: 20lb DB - 1x10*; 25lb DB - 3x8*
*each side
Abs:
Decline bench crunch: 2x18, 1x16, 1x18
Macros:
Cals: 1,860
Fat: 33.7g/16%
Carbs: 123.7g/25%
Protein: 158.1g/35%
Elliptical; 30 mins; 315 cals; 2.53 miles
PM Training - Delts & Triceps
Warmup:
Elliptical - 2 mins
Upright cable rows: 10 - 3x8
Seated O/H DB Press: 25lb DBs - 2x8; 30lb DBs - 3x7
Seated side DB lateral raises: 15lb DBs - 1x10; 20lb DBs - 3x6
Seated DB front raises: 20lb DBS - 4x6
Cable tricep pressdowns: 7 - 2x10; 8 - 3x8
Lying DB tricep exts: 20lb DB - 1x10*; 25lb DB - 3x8*
*each side
Abs:
Decline bench crunch: 2x18, 1x16, 1x18
Macros:
Cals: 1,860
Fat: 33.7g/16%
Carbs: 123.7g/25%
Protein: 158.1g/35%
Monday, June 6, 2011
Sunday 6/5
AM Cardio
Elliptical; 40 mins; 428 cals; 3.43 miles
Macros:
Cals: 1,799
Fat: 60.3g/30%
Carbs: 47.6g/10%
Protein: 150.5g/36%
Elliptical; 40 mins; 428 cals; 3.43 miles
Macros:
Cals: 1,799
Fat: 60.3g/30%
Carbs: 47.6g/10%
Protein: 150.5g/36%
Sunday, June 5, 2011
Friday 6/3
PM Training - Legs & Abs
Warmup:
Walked to gym from work
DB step ups on high platform: 15lb DBs - 3x10 each side
Sumo DB squat, heels on plate: 65lb DB - 1x10; 70lb DB - 3x10
Front squats w/std bar: 60lbs added - 6x8
SLDLs w/std bar: 90lbs added - 1x7, 1x6; 110lbs added - 2x6, 1x7
Single-legged calf raises: 45lbs - 2x16*, 3x18*
*each side
Leg exts: 150lbs - 3x10
Seated leg curls: 110lbs - 1x10; 115lbs - 1x10; 120lbs - 3x8
Side bends w/45lb Plate: 3x8 each side
LF Ab crunch: 130lbs - 4x8
Macros:
Cals: 1,510
Fat: 44.8g/27%
Carbs: 108g/27%
Protein: 128.1g/36%
Warmup:
Walked to gym from work
DB step ups on high platform: 15lb DBs - 3x10 each side
Sumo DB squat, heels on plate: 65lb DB - 1x10; 70lb DB - 3x10
Front squats w/std bar: 60lbs added - 6x8
SLDLs w/std bar: 90lbs added - 1x7, 1x6; 110lbs added - 2x6, 1x7
Single-legged calf raises: 45lbs - 2x16*, 3x18*
*each side
Leg exts: 150lbs - 3x10
Seated leg curls: 110lbs - 1x10; 115lbs - 1x10; 120lbs - 3x8
Side bends w/45lb Plate: 3x8 each side
LF Ab crunch: 130lbs - 4x8
Macros:
Cals: 1,510
Fat: 44.8g/27%
Carbs: 108g/27%
Protein: 128.1g/36%
Thursday 6/2
AM Cardio
Spin bike; 30 mins total time - 5 min w/u, 15 sprints over 15 mins, 10 min cooldown
PM Training - Back
Warmup:
Elliptical - 2 mins
Straight-arm pulldowns: 5 - 3x12
Wide-grip lat pulldowns: 9 - 2x8; 10 - 1x6, 2x7
1-armed DB bench rows: 50lb DB - 4x8 each side
Seated DB reverse lat raises: 25lb DBs - 1x8, 2x10
Macros:
Cals: 1,675
Fat: 56.7g/30%
Carbs: 124.5g/28%
Protein: 165.7g/41%
Spin bike; 30 mins total time - 5 min w/u, 15 sprints over 15 mins, 10 min cooldown
PM Training - Back
Warmup:
Elliptical - 2 mins
Straight-arm pulldowns: 5 - 3x12
Wide-grip lat pulldowns: 9 - 2x8; 10 - 1x6, 2x7
1-armed DB bench rows: 50lb DB - 4x8 each side
Seated DB reverse lat raises: 25lb DBs - 1x8, 2x10
Macros:
Cals: 1,675
Fat: 56.7g/30%
Carbs: 124.5g/28%
Protein: 165.7g/41%
Thursday, June 2, 2011
Tuesday 5/31
AM Training - Delts & Triceps
Warmup:
Cable upright rows: 10 - 3x8
Seated O/H DB Press: 20lb DBs - 2x8; 25lb DBs - 2x8; 30lb DBs - 1x6, 2x7
Seated DB side laterals: 15lb DBs - 4x8
Seated DB front raises: 15lb DBs - 1x10, 3x12
Cable tricep pressdowns: 7 - 4x8, 1x10
1-armed O/H DB tricep exts: 20lb DB - 3x10*, 1x12*
*each side
Macros:
Cals: 1,259
Fat: 44.9g/33%
Carbs: 70.4g/20%
Protein: 140.3g/48%
Warmup:
Cable upright rows: 10 - 3x8
Seated O/H DB Press: 20lb DBs - 2x8; 25lb DBs - 2x8; 30lb DBs - 1x6, 2x7
Seated DB side laterals: 15lb DBs - 4x8
Seated DB front raises: 15lb DBs - 1x10, 3x12
Cable tricep pressdowns: 7 - 4x8, 1x10
1-armed O/H DB tricep exts: 20lb DB - 3x10*, 1x12*
*each side
Macros:
Cals: 1,259
Fat: 44.9g/33%
Carbs: 70.4g/20%
Protein: 140.3g/48%
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