Monday 7/18

No workout....vet visit PM Monday night....Lindsay isn't doing well - now on kitty hospice care....

Saturday 7/16 & Sunday 7/17

Pond project: Re-dug the hole for the pond & installed new liner, rearranged the rocks, added new mulch....

Friday 7/15

Cardio Only Day
AM Cardio
Elliptical; 30 mins; 297 cals; 2.43 miles

Thursday 7/14

PM Training - Legs
Warmup:
Walk to the gym from work
Walk on treadmill; 2 mins

DB Lunges: 20lb DBs - 3x10 each side
Leg press on leg sled: 395lbs - 2x8; 485lbs - 4x6
Heavy calf press on leg sled: 755lbs - 1x15, 2x16, 1x15, 1x16
DB SLDLs: 60lb DBs - 1x8, 3x10
Leg exts: 150lbs - 4x8
Seated leg curls: 120lbs - 1x8, 1x7, 1x8, 1x7, 1x8

LF Ab crunch machine: 110lbs - 2x10; 120lbs - 1x8, 1x9

Macros:
Cals: 1,724
Fat: 52.6g/27%
Carbs: 123.6g/26%
Protein: 153.5g/37%

Weight = 164.8lbs (Friday morning)

Weds 7/13

AM Cardio
Elliptical; 30 mins; 315 cals; 2.53 miles

PM Training - Chest/Biceps/Triceps
Warmup:
Elliptical - 2 mins

Flat cable flyes: 5 - 3x10
Slight incline cable chest press: 7 - 2x8; 8 - 1x8; 9 - 2x6
Cable curls: 9 - 3x9, 1x10
Dips on flat bench: 1x16, 3x18
Incline DB Press: 35lb DBs - 4x8
Incline DB curls: 25lb DBs - 1x6, 1x5, 3x6
O/H Cable tricep exts w/rope: 12 - 3x10, 1x12

Macros:
Cals: 1,548
Fat: 44.5g/26%
Carbs: 132g/31%
Protein: 160.4g/43%

Monday 7/11 Cardio

AM Cardio
Elliptical; 30 mins; 328 cals; 2.60 miles

Crunch on fitball w/6lb med. ball held O/H: 3x20

Tuesday 7/12

Cardio Only Day
AM Cardio
Spin bike; 25 mins total time
5 min warmup + 20 sprints over 20 mins
Elliptical; 15 mins; 152 cals; 1.23 miles

Macros:
Cals: 1,678
Fat: 56.1g/30%
Carbs: 54.7g/12%
Protein: 112.2g/28%

Monday 7/11

PM Training - Back & Delts
Warmup:
Elliptical; 2 mins

Seated cable low row: 16 - 3x10
Under-hand grip lat pulldowns: 9 - 2x8; 11 - 2x6, 1x7
High incline cable shoulder press: 6 - 1x9, 1x10, 2x9
Seated cable mid row: 10 - 3x8, 1x7, 1x8
Seated DB Side laterals: 20lb DBs - 1x6, 1x5, 1x6, 1x5, 1x6
Cable shrugs: 21 - 2x20, 1x18, 1x20

Macros:
Cals: 1,641
Fat: 42.2g/23%
Carbs: 101.5g/22%
Protein: 134.4g/35%

**I'm pretty sure I did cardio in the morning as well, but don't have it written down, so I'll have to check & update later....

Sunday 7/10

Cardio Only day
Walk outside; 1 hour

*Also did some work in the yard moving rocks & mulching....tagged you in the pic on FB....

Macros:
Cals: 1,878
Fat: 42.5g/20%
Carbs: 60.3g/12%
Protein: 139.9g/31%

Friday 7/8

AM Cardio
Elliptical; 26 mins; 280 cals; 2.23 miles

Thurs 7/7

AM Training - Chest/Biceps/Triceps
Warmup:
Elliptical - 2 mins

Flat cable flyes: 5 - 3x10
Incline cable press: 7 - 1x8; 8 - 3x8; 9 - 2x6
Cable curls: 9 - 1x10, 2x8, 1x9
Dips on flat bench: 4x16
Incline DB Press: 35lb DBs - 4x8
Seated cable O/H tricep exts w/rope: 12 - 4x10

Weds 7/6

AM Cardio
Elliptical; 30 mins; 310 cals; 2.50 miles

Tuesday 7/5

PM Training - Back & Delts
Warmup:
Elliptical; 2 mins

Seated cable low rows: 16 - 3x10
Underhand grip lat pulldowns: 8 - 2x10; 9 - 2x8; 10 - 2x7, 1x8
Seated mid row: 9 - 1x8; 10 - 2x6, 2x7
Seated DB side laterals: 20lb DBs - 5x5
High incline cable shoulder press: 6 - 4x8
Cable shrugs: 21 - 4x16

Macros:
Cals: 1,561
Fat: 48.1g/28%
Carbs: 118.7g/28%
Protein: 126g/34%
(little light on the protein, but just couldn't eat anymore today)

Monday 7/4

AM Cardio
Elliptical; 30 mins; 313 cals; 2.52 miles

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

**Struggling with staying motivated....

Friday 7/1 - Sunday 7/3

Weekend of big projects around the house.....

Thursday 6/30

AM Training - Back & Delts
Warmup:
Elliptical; 3 mins

Underhand grip lat pulldowns: 9 - 2x8; 10 - 3x8
Seated cable mid row: 9 - 5x8
Seated DB side laterals: 20lb DBs - 5x5
Cable high incline shoulder presses: 6 - 2x8, 2x9
Seated cable low row: 16 - 2x10; 17 - 1x10
Cable shrugs: 21 - 4x20
(using the whole stack on these)