Sunday 10/20/13

Off Day

Saturday 10/19/13

AM Workout - Push

Warmup:
ARC trainer - 5 mins

Incline DB Bench Press: 40lb DBs - 2x7; 45lb DBs - 3x6
Flat DB Bench Press: 45lb DBs - 5x8
Standing DB O/H Press: 30lb DBs - 5x6
Standing side DB lateral raises: 20lb DBs - 4x8
Cable tricep pressdown w/bar: 72.5lbs - 4x12

Friday 10/18/13

PM Workout - Cardio & Abs

Treadmill; 37 mins; 2.51 miles
**Includes 5 sprints @ 7.0 mph @ 1 mins each

LF Ab Crunch machine: 120lbs - 4x10
Side bends w/45lb Plate: 2x10*, 2x12*
*each side

Thursday 10/17/13

PM Workout - Pull

Warmup:
Walk on Treadmill; 10 mins; .54 miles

Squats w/Std Bar: 90lbs added - 2x8; 110lbs added - 4x5
SLDL w/Std Bar: 110lbs added - 2x6, 2x7
1-armed DB row: 65lb DB - 4x7 each side
Lat Pulldown, underhand grip: 100lbs - 1x10; 120lbs - 3x8
EZ Bar Curls: 40lbs - 1x10, 3x12

Wednesday 10/16/13

Haircut after work.........so only got a walk outside for 30 mins....

Tuesday 10/15/13

PM Workout - 5k

Ran/Walked a 5k (so, counts as sprints?).....Time was 35:31!!! Not bad....

Monday 10/14/13

PM Workout - Sprints & Push

Treadmill; 35 mins; 2.47 miles
**Includes 5 sprints @ 1 min each @ 6.8mph

Incline DB Bench Press: 40lb DBs - 2x8; 45lb DBs - 3x6
Flat DB bench press: 45lb DBs - 4x8
Standing DB O/H Press: 30lb DBs - 4x5
Standing DB Side Laterals: 20lb DBs - 4x8
Cable Tricep Pressdowns w/Bar: 70lbs - 4x12

Macros:
Cals: 1,611
Fat: 28.4g
Carbs: 96.3g
Protein: 115.0g

Sunday 10/13/13

Cardio Only Day

Elliptical; 45 mins; 4.07 miles

Saturday 10/12/13

AM Workout - Cardio & Pull

Elliptical; 30 mins; 3.32 miles

Squats w/Std bar: 110lbs added - 2x6; 130lbs added - 3x4
SLDL w/Std Bar: 90lbs added - 1x8; 110lbs added - 1x7, 1x6, 2x7
Dual-Pulley wide-grip lat pulldowns: 50lbs - 4x8
Underhand Bent over row w/EZ bar: 70lbs added - 5x7
Incline DB curls: 22.5lb DBs - 4x10

Saturday 10/12/13

AM Workout - Cardio & Pull

Elliptical; 30 mins; 3.32 miles

Squats w/Std bar: 110lbs added - 2x6; 130lbs added - 3x4
SLDL w/Std Bar: 90lbs added - 1x8; 110lbs added - 1x7, 1x6, 2x7
Dual-Pulley wide-grip lat pulldowns: 50lbs - 4x8
Underhand Bent over row w/EZ bar: 70lbs added - 5x7
Incline DB curls: 22.5lb DBs - 4x10

Friday 10/11/13

PM Workout - Cardio & Push

Elliptical; 30 mins; 3.29 miles

Incline DB Bench Press: 40lb DBs - 2x8; 45lb DBs - 3x7
Flat DB Bench Press: 45lb DBs - 1x9, 4x8
Standing DB O/H Press: 30lb DBs - 1x5, 4x6
DB Seated Side Laterals: 20lb DBs - 4x8
Cable Tricep Pressdown w/bar: 70lbs - 2x10, 2x12

Thursday 10/10/13

Was supposed to walk a 5k tonite but it got cancelled.....so turned into an off day

Wednesday 10/9/13

PM Workout - Cardio & Abs

ARC Trainer; 35 mins; 1.99 miles
**Includes 8 "sprints" at 30 seconds each

Side bends w/45lb plate: 4x10 each side
Hanging leg raises: 1x16, 3x18

Tuesday 10/8/13

PM Workout - Pull Day

At lunch: Walked outside; 25 mins

After work:
Walk to gym from work
Treadmill; 7 mins; .37 miles

Squats w/Std Bar: 90lbs added - 2x6; 110lbs added - 4x5
SLDL w/Std bar: 90lbs added - 1x8; 110lbs added - 1x7; 120lbs added - 2x6
Bent-Over rows w/EZ bar: 70lbs added - 2x7; 80lbs added - 2x6
Wide grip lat pulldowns: 100lbs - 2x10, 2x9
Incline DB Curls: 20lb DBS - 2x10, 2x12

Macros:
Cals: 1,876
Fat: 41.4g
Carbs: 94.7g
Protein: 157.7g

Monday 10/7/13

PM Workout - Sprints & Push

Treadmill; 36 mins; 2.48 miles
**Includes 5 sprints @ 1 min each @ 6.8 mph

Incline DB Chest Press: 40lb DBs - 2x8; 45lb DBs - 3x6
Flat DB Press: 45lb DBs - 1x8, 1x10, 2x9
Seated O/H DB Press: 30lb DBs - 1x6, 1x7, 2x8
(neck/shoulders still bothering me a little)
Seated DB side laterals: 15lb DBs - 4x10
Cable tricep pressdown w/bar: 65lbs - 1x12; 72.5lbs - 1x12, 1x10, 1x12

LF Ab Crunch Machine: 110lbs - 4x12

Macros:
Cals: 2,097
Fat: 62.3g (Hmmmm, don't think this is right)
Carbs: 109.3g
Protein: 149.5g

Sunday 10/6/13

Cardio Only Day

- Walked a 5k - approx. 54 mins
- Walked an addional hour also

Saturday 10/5/13

Off Day - Not feeling well

Friday 10/4/13

Off day - not feeling well

Thursday 10/3/13

PM Workout - Sprints, Chest & Arms

Treadmill; 35 mins; 2.38 miles
**Includes 5 sprints @ 1 min each @ 6.8mph

Flat Bar Press: 70lbs added to bar - 5x5
Incline DB Press: 40lb DBs - 2x8, 2x10
Incline DB Flye: 30lb DBs - 1x10, 2x12
Incline DB Curls: 25lb DBs - 2x8, 1x7, 1x8
Lying Tricep O/H Ext w/Pre-loaded EZ bar: 60lbs - 2x10, 2x12
Superset:
DB Concentration Curl: 25lb DB - 2x10 each side
DB Kickback: 35lb DB - 2x10 each side

Macros:
Cals: 1,761
Fat: 48.6g
Carbs: 117.8g
Protein: 158.2g

Wednesday 10/2/13

PM Workout - Light cardio & Legs

Elliptical; 20 mins; 2.23 miles

Squats w/Std Bar: 90lbs added - 2x6; 110lbs added - 4x6
Hack Squats: 100lbs each side - 4x8
Calf Press on Hack Squat: 100lbs each side - 4x20
Lying leg curl: 95lbs - 6x8
Leg Exts: 170lbs - 6x8

Macros:
Cals: 1,677
Fat: 47.5g
Carbs: 115.9g
Protein: 132.9

Tuesday 10/1/13

PM Workout - Sprints & Abs

(Is it really October already?)

Treadmill; 40 mins; 2.80 miles
**Includes 6 sprints @ 1 min. each @ 7.0mph

Hanging Leg Raises: 3x20
LF Ab Crunch Machine: 120lbs - 4x12

Macros:
Cals: 1,703
Fat: 43.7g
Carbs: 116.7g
Protein: 144.3g

Monday 9/30/13

PM Workout - Back & Shoulders

Warmup:
Elliptical; 10 mins; 1.12 miles

Underhand Grip Lat Pulldown: 100lbs - 2x8; 120lbs - 1x7, 2x8
Close-Grip Pulldown: 100lbs - 3x10
1-armed DB Bent-Over Row: 65lb DB - 1x6*, 1x7*, 3x8*
*each side
Seated O/H DB Press: 30lb DBs - 1x6, 4x8
Superset:
DB Seated lateral raise: 15lb DBs - 3x10
Seated DB front raise: 15lb DBs - 3x10

(no issues with the shoulder)

Macros:
Cals: 1,122
Fat: 50.9g
Carbs: 41.8g
Protein: 120.8g

(Wasn't hungry at all today......felt full all day and didn't feel like eating)

Sunday 9/29/13

AM Workout - Legs

Warmup:
Treadmill; 15 mins; .84 miles

Squats w/std bar: 90lbs added - 2x6; 110lbs added - 4x5
SLDL w/std bar: 110lbs added - 5x6
Hack Squats: 100lbs each side - 4x8
Calf Press on Hack Squat: 100lbs each side - 1x15, 3x18
Leg Exts: 170lbs - 1x8, 3x10

Saturday 9/28/13

AM Workout - Cardio, Chest & Arms

Elliptical; 30 mins; 3.25 miles

Flat Bar Press: 70lbs added - 5x5
Incline DB Press: 40lb DBs - 4x8
Incline DB Flye: 30lb DBs - 3x10
Incline DB Curl: 25lb DBs - 4x8
Lying Tricep Ext w/Pre-loaded EZ Bar: 60lbs - 4x10
Superset:
DB Concentration Curl: 25lb dB - 2x10 each side
DB Kickback: 35lb DB - 2x10 each side

Friday 9/27/13

AM Workout - Cardio

Elliptical; 45 mins; 4.03 miles

Thursday 9/26/13

PM Wrokout - Cardio & Abs

Treadmill; 40 mins; 2.67 miles
**Includes 5 sprints @ 1 min each @ 7.0mph

LF Ab Crunch Machine: 110lbs - 4x12

Wednesday 9/25/13

PM Workout - Legs

Leg press on leg sled: 388lbs - 2x8; 478lbs - 4x8
Calf press on leg sled: 658lbs - 5x12
Hack Squat: 100lbs each side - 4x8
Sumo DB Squat: 100lb DB - 4x12
Lying Leg curl: 95lbs - 1x7, 1x6, 4x7
Leg exts: 170lbs - 4x8

(Decided to do this version of a leg workout to avoid putting too much weight on my shoulders.....don't know what I did to my shoulder earlier in the week, but it's felt better since it popped back into place. But I don't want to aggravate it, so will just do cardio Thursday & Friday just in case.)

Macros:
Cals: 1,688
Fat: 28.4g
Carbs: 127.4g
Protein: 134.3g

Tuesday 9/24/13

PM Workout - Sprints & Abs

Treadmill; 36 mins; 2.45 miles
**Includes 8 sprints @ 30 sec. each @ 6.8mph

Side bends w/45lb Plate: 4x10 each side
LF Ab Crunch Machine: 120lbs - 4x10

Macros:
Cals: 1,994
Fat: 42.9g
Carbs: 135.3g
Protein: 140.4g

Monday 9/23/13

PM Workout - Cardio, Back & Shoulders

Elliptical; 30 mins; 3.29 miles

Close-grip pulldown: 100lbs - 3x10
Underhand grip lat pulldown: 120lbs - 5x6
DB Bent-Over Row: 65lb DB - 5x6 each side
Seated O/H DB Press: 30lb DBs - 3x8
(had to stop cuz my shoulder hurt too much)

**Tweaked my shoulder last week and tweaked it again yesterday morning just moving around......ended up hurting too much to continue the workout - couldn't even do the lat raises cuz of the pain.....

Macros:
Cals: 1,661
Fat: 51.7g
Carbs: 77.0g
Protein: 147.8g

Sunday 9/22/13

AM workout - Cardio, Chest & Arms

Elliptical; 30 mins; 3.25 miles

Flat bar press: 70lbs added - 2x5; 80lbs added - 2x4, 1x5
Incline DB Press: 40lb DBs - 4x8
Incline DB Flye: 30lb DBs - 1x10, 2x12
Incline DB Curl: 25lb DBs - 1x8, 1x7, 2x8
Lying tricep exts w/Pre-loaded EZ Bar: 60lbs - 4x10
Superset:
DB Concentration curl: 25lb DB - 2x10 each side
DB Kickback: 35lb DB - 2x10 each side

Kneeling cable crunch: 72.5lbs - 4x15

Saturday 9/21/13

Off day.......

Friday 9/20/13

PM Workout - Cardio, Legs & Abs

Elliptical; 30 mins; 3.49 miles

Squats w/Std bar: 90lbs added - 2x6; 110lbs added - 4x5
SLDL w/Std bar: 110lbs added - 5x6
Hack Squats: 100lbs each side - 4x8
Calf Press on Hack Squat: 100lbs each side - 4x18
Sumo DB Squat: 100lb DB - 4x12

LF Ab Crunch Machine: 120lbs - 2x8, 2x10

***Great time at the gym!! No one was there....should do legs on Friday more often!!

Macros:
Cals: 1,827
Fat: 47.2g
Carbs: 120.8g
Protein: 159.9g

Thursday 9/19/13

Took the day off from the gym......tired....



Coworkers birthday at work, so another coworker made their "special" cheesecake....so I guess yesterday was my high carb day...LOL

Wednesday 9/18/13

PM Workout - Sprints, Back & Shoulders

Treadmill; 37 mins; 2.49 miles
**Includes 5 sprints @ 7.0mph @ 1 min each

(Barely got these done as my pants kept falling down!!! I've never had spandex pants fall down before...LOL)

Close grip pulldown: 120lbs - 3x10
Underhand grip lat pulldown: 120lbs - 5x8
1-armed DB bent-over row: 65lb DB - 4x8 each side
Standing DB O/H Press: 35lb DBs - 2x5, 2x6
Superset:
Standing DB Side Laterals: 20lb DBs - 3x10
Standing DB front raises: 15lb DBs - 3x10
Shrugs on HS Ground Base/Squat lunge: 90lbs each side - 4x15

Macros:
Cals: 2,153
Fat: 59.8g
Carbs: 137.9g
Protein: 145.8g

Tuesday 9/17/13

PM Workout - Cardio, Chest & Arms

Elliptical; 30 mins; 3.16 miles

Incline DB Flye: 30lb DBs - 3x10
Incline DB Press: 40lb DBs - 4x8
Flat DB Press (couldn't get a bench): 50lb DBs - 5x6
(did these all unassisted!! Woot!)
Incline DB Curl: 25lb DBs - 4x6
Lying tricep bar ext w/pre-loaded EZ bar: 60lbs - 4x8
Superset:
DB Concentration Curl: 25lb DB - 2x10 each side
DB kickback: 35lb DB - 2x10 each side

Macros:
Cals: 1,756
Fat: 35.9g
Carbs: 106.4g
Protein: 142.7g

Monday 9/16/13

PM Workout - Legs & Abs

Warmup:
Elliptical; 10 mins; 1.12 miles

Sumo DB Squat: 100lb DB - 3x12
Seated calf: 90lbs - 1x18, 3x16, 1x18
Squats w/std. bar: 90lbs added - 2x6; 110lbs added - 4x5
Lying leg curl: 95lbs - 2x8, 2x7, 1x8, 1x7
Hack Squats: 90lbs each side - 1x8; 100lbs each side - 3x8

Side bends w/45lb Plate: 5x10 each side
HS Ab crunch machine: 5x16

(Lower back has been really sore as of late, so skipped the deadlifts again)

Macros:
Cals: 1,216
Fat: 35.7g
Carbs: 85.7g
Protein: 127.5g

Sunday 9/15/13

AM Workout - Sprints, Back & Shoulders

Treadmill; 37 mins; 2.47 miles
**Includes 6 sprints @ 6.8mph @ 1 min each

Lat Pulldown, Underhand Grip: 140lbs - 2x5, 3x6
Close Grip Pulldown: 120lbs - 3x9
Standing DB O/H Press: 30lb DBs - 5x7
1-armed DB bent-over Row: 65lb DB - 5x8 each side
Superset:
Standing DB Side lateral: 20lb DBs - 3x10
Standing DB Front raises: 15lb DBs - 3x10

Saturday 9/14/13

AM Workout - Sprints, Chest & Arms

Treadmill; 35 mins; 2.52 miles
**Includes 5 sprints @ 7.0mph @ 1 min. each

(found out it's difficult to do sprints while Anchorman is on....LOL)

Flat bar press: 70lbs added - 1x5, 1x6, 1x5; 80lbs added - 2x4
Incline DB Press: 40lb DBs - 4x8
Incline DB Flye: 30lb DBs - 3x10
Incline DB curls: 25lb DBs - 2x6, 1x7, 1x8
Lying tricep exts w/Pre-loaded EZ bar: 60lbs - 4x10
Superset:
Concentration DB curl: 25lb DB - 2x10 each side
DB Kickback: 35lb DB - 2x10 each side

Thursday 9/12 and Friday 9/13/13

Took a couple of days off from the gym.....needed it....

Wednesday 9/11/13

PM Workout - Legs

Warmup:
Treadmill; 10 mins; .55 miles

Squats w/Std. bar: 90lbs added - 2x6; 110lbs added - 4x5
SLDL w/Std. bar: 110lbs added - 5x6, 1x5
Sumo DB Squat: 100lb DB - 4x10
Seated Calf: 90lbs - 2x15, 3x18
Hack Squat: 100lbs each side - 4x8

LF Ab Crunch machine: 130lbs - 4x8

**Tough workout......legs were still sore from Sunday....

Macros:
Cals: 1,453
Fat: 55.7g
Carbs: 98.1g
Protein: 137.8g

**Day 2 no wine.....super, super sad.....LOL

Tuesday 9/10/13

PM Workout - Cardio, Back & Shoulders

Elliptical; 30 mins; 3.32 miles

Underhand Grip Lat Pulldown: 120lbs - 2x8; 140lbs - 1x5, 1x4, 1x5
Close-Grip Lat Pulldown: 100lbs - 1x10; 120lbs - 2x8
Standing O/H DB Press: 30lb DBs - 1x8, 4x7
1-armed DB Bent-Over Row: 65lb DB - 5x7 each side
Superset:
Standing DB Side Lateral: 20lb DBs - 3x10
Standing DB Front Raise: 15lb DBs - 3x10

**Lots of shoulder definition tonite!!! Boom!

Macros:
Cals: 1,442
Fat: 43.4g
Carbs: 100.5g
Protein: 153.4g

**Day 1 no wine......super sad :/

Monday 9/9/13

Cardio only day

Elliptical; 30 mins; 2.71 miles

Sunday 9/8/13

AM Workout - Cardio & Legs

Elliptical; 30 mins; 3.34 miles

Squats w/Std Bar: 90lbs added - 3x6; 110lbs added - 1x4, 2x5
SLDL w/Std Bar: 110lbs added - 4x6, 2x5
Calf Press on Hack Squat: 90lbs each side - 4x20
Hack Squats: 90lbs each side - 4x8
Sumo DB Squat: 100lb DB - 4x12

**Totally fried after this workout.....didn't think I was going to make it to the car!

Saturday 9/7/13

AM Workout - Sprints, Back & Shoulders

Treadmill; 35 mins; 2.45 miles
Includes 5 sprints @ 1 min each @ 7.0mph

Underhand grip lat pulldowns: 120lbs - 2x8; 140lbs - 3x5
Close grip pulldown: 100lbs - 1x10, 2x12
1-armed DB row: 65lb DB - 5x6
Standing O/H DB Press: 30lb DBs - 1x6, 4x7
Superset:
Standing DB Side Laterals: 20lb DBs - 3x10
DB Standing Front Raise: 15lb DBs - 3x10

Friday 9/6/13

PM Workout - Chest & Arms

Warmup:
Elliptical; 10 mins; 1.09 miles

Flat Bar Press: 70lbs added - 3x5; 80lbs added - 2x4
Incline DB press: 40lb DBs - 4x8
Incline DB Flye: 30lb DBs - 3x10
Incline DB Curl: 25lb DBs - 4x6
Lying Tricep Bar Exts w/Pre-loaded EZ Bar: 60lbs - 4x8
Superset:
DB Concentration curl: 25lb DB - 2x10 each side
DB Tricep Kickback: 30lb DB - 2x10 each side

Thursday 9/5/13

AM Workout - Legs

Warmup:
Elliptical; 10 mins; 1.15 miles

Squats w/Std Bar: 90lbs added - 6x6
(trying to get lower on my squats, so keeping the weight light)
Calf press on Hack Squat: 90lbs each side - 1x20, 3x22
Hack Squat: 90lbs each side - 4x8
Sumo DB Squat: 100lb DB - 4x12
Lying leg curl: 95lbs - 1x5, 5x6
(lower back has been aching, so skipped the deads)

Wednesday 9/4/13

Ended up being an off day due to drama at work and a last minute, late meeting.........

Macros:
Cals: 1,835
Fat: 52.5g
Carbs: 134.5g
Protein: 142.0g

Tuesday 9/3/13

AM Workout - Cardio & Abs

Treadmill; 41 mins; 2.86 miles
**Includes 6 sprints @ 1 min each @ 7.0mph

Side bends w/45lb Plate: 5x10 each side
Kneeling cable crunch: 70lbs - 1x15; 85lbs - 4x10

Macros:
Cals: 2,514
Fat: 62.4g
Carbs: 206.0g
Protein: 149.0g

(Leftover pasta for dinner which threw off the carbs)

Monday 9/2/13

AM Workout - Cardio, Chest & Arms

Elliptical; 30 mins; 3.34 miles

Flat Bar Press: 70lbs added - 2x5, 1x6; 80lbs added - 2x4
Incline DB Press: 40lb DBs - 4x8
Incline DB Flye: 30lb DBs - 3x10
Incline DB curls: 20lb DBs - 1x8; 25lb DBs - 3x6
Lying O/H Tricep Ext w/Pre-loaded EZ Bar: 60lbs - 4x10
Superset:
DB Concentration Curl: 25lb DB - 2x10 each side
DB Kickback: 30lb DB - 2x10 each side

Sunday 9/1/13

AM Workout - Cardio, Legs, Abs

Elliptical; 30 mins; 3.35 miles

Sumo DB Squat: 100lb DB - 4x12
Squats w/Std Bar: 90lbs added - 1x8, 5x6
(stuck with the lighter weight as I'm trying to go lower)
Calf Raise on Hack Squat Machine: 90lbs each side - 4x20
Hack Squat: 90lbs each side - 4x8
Lying Leg Curls: 85lbs - 1x8; 95lbs 5x6
(lower back has been aching, so didn't do deadlifts)

Out to eat again food-wise....

Saturday 8/31/13

AM Workout - Cardio, Back & Shoulders

Treadmill; 35 mins; 2.51 miles
**Includes 6 sprints @ 1 min each @ 7.0mph

Close Grip Pulldown: 100 - 1x12, 2x10
Underhand Grip Lat Pulldown: 120 - 1x6, 3x8; 140 - 1x4
1-armed DB Bent-Over Row: 55lb DB - 1x10*, 1x9*, 1x10*; 60lb DB - 2x8*
*each side
Standing O/H DB Press: 20lb DBs - 1x8; 30lb DBs - 4x6
Superset:
Seated DB Side laterals: 20lb DBs - 3x10
Standing DB Front Raise (Holding 1 DB): 35lb DB - 3x10

**Got takeout today on the Food front....Chinese

Friday 8/30/13

Day off.........went out to dinner.....

Thursday 8/29/13

PM Workout - Cardio, Chest & Arms

Treadmill; 35 mins; 2.41 miles
**Includes 5 sprints @ 6.6mph @ 1 min each

(Forgot my workout list, so this is from memory LOL)

Flat bar press: 70lbs added - 5x5
EZ Bar curls: 35lbs added - 4x6
DB Tricep Kickback: 30lb DB - 1x8*, 3x10*
*each side
Flat DB Press: 45lb DBs - 4x10
Superset:
Rope curls: 42.5lbs - 2x10
Rope Pressdowns: 50lbs - 2x10

Macros:
Cals: 1,591
Fat: 50.2g
Carbs: 92.8g
Protein: 152.0g

Wednesday 8/28/13

PM Workout - Legs

Warmup:
Treamill; 10 mins; .56 miles

Squats w/Std bar: 110lbs added - 2x6; 130lbs added - 4x5
SLDL w/Std bar: 110lbs added - 6x6
Calf press on Leg Sled: 568lbs - 5x16
Leg Press on Leg Sled: 478lbs - 4x8
Seated Leg Curls: 130lbs - 4x10
Walking DB Lunges: 30lb DBs - 3x10 each side

**Weights felt extra heavy tonite

Macros:
Cals: 1,637
Fat: 36.5g
Carbs: 101.0g
Protein: 140.5g

Tuesday 8/27/13

AM Workout - Cardio, Back & Shoulders

Elliptical; 35 mins; 2.48 miles

Pullups (struggled a bit on these): 3, 3, 3, 3
Bent over rows w/EZ bar: 90lbs added - 5x6
Standing DB Side Laterals: 25lb DBs - 5x6
Seated reverse rope pulldowns: 85lbs - 4x10
Superset:
Upright rows w/EZ Bar: 35lbs added - 3x10
DB Rear delt raise: 25lb DBs - 3x10

Macros:
Cals: 1,362
Fat: 19.3g
Carbs: 79.5g
Protein: 106.4g

Monday 8/26/13

Cardio Only Day

Elliptical; 45 mins; 4.08 miles

Sunday 8/25/13

AM Workout - Cardio, Chest & Arms

Elliptical; 30 mins; 3.23 miles

Pushups on floor: 1x20, 3x16
Cable triceps pressdown w/bar: 65lbs - 1x10; 80lbs - 4x8
Flat DB Press: 45lb DBs - 3x10
Curls w/EZ bar: 30lbs added - 1x8; 35lbs added - 3x6
Flat bar press: 70lbs added to bar: 1x4, 4x5
Superset:
Rope Curls: 42.5lbs - 2x10
DB Tricep Ext: 30lb DB - 2x10 each side

Saturday 8/24/13

Off Day......worked the show

Friday 8/23/13

Off Day

Thursday 8/22/13

PM workout - Legs

Warmup:
Treamill; 10 mins

Walking DB Lunges: 30lb DBs - 3x10 each side
Squats w/Std bar: 90lbs added - 1x8; 110lbs added - 2x6; 140lbs added - 3x4
SLDL w/Std bar: 110lbs added - 6x6
Seated calf: 90lbs - 3x15, 2x16
Leg Press on Leg Sled: 478lbs - 4x8
Seated leg curl: 120lbs - 4x10

Wednesday 8/21/13

AM Workout - Sprints & Abs

Treadmill; 36 mins; 2.45 miles
**Includes 5 sprints @ 6.8mph @ 1 min. each

LF Ab Crunch machine: 120 - 4x10
Side bends w/45lb Plate: 4x10 each side

Tuesday 8/20/13

AM Workout - Back & Shoulders

Warmup:
Elliptical; 10 mins; 1.08 miles

Pullups: 3, 3, 2, 2
Seated reverse rope pulldown: 85 - 4x10
Standing DB Side Laterals: 25lb DBs - 5x6
Bent Over Row w/EZ bar: 90lbs added - 5x6
Superset:
Upright rows w/EZ bar: 30lbs added - 3x10
Rear DB delt raise: 25lb DBs - 1x10, 2x8

Macros:
Cals: 2,039
Fat: 56.8g
Carbs: 120.6g
Protein: 144.6g

Monday 8/19/13

Sprints, Chest & Arms

Treadmill; 35 mins; 2.5 miles
**Includes 5 sprints @ 6.8mph @ 1 min each

Flat DB Press: 45lb DBS - 3x10
Pushups on Floor: 1x16, 3x15
LF Seated Tricep Press Machine: 120lbs - 3x8; 130lbs - 1x8
Flat bar press: 50lbs added - 1x5; 70lbs added - 3x4, 1x5
Curls w/EZ Bar: 30lbs added - 4x8
Superset:
Rope Cable curls: 50lbs - 2x8
DB Tricep Ext: 30lb DB - 2x10 each side

Macros:
Cals: 1,616
Fat: 31.9g
Carbs: 64.4g
Protein: 158.5g

Sunday 8/18/13

Cardio & Legs

Elliptical; 30 mins; 3.36 miles

Squats w/Std bar: 110lbs added - 2x6; 140lbs added - 4x4
SLDL w/Std bar: 110lbs adeed - 6x6
Leg Press on Leg Sled: 478lbs - 4x8
Calf press on leg sled: 568lbs - 2x18, 3x16
Seated leg curls: 120lbs - 4x10

Saturday 8/17/13

Sprints, Back & Shoulders

Treadmill; 36 mins; 2.56 miles
**Includes 6 sprints @ 6.8mph @ 1 min each

Pullups: 3, 3, 3, 3
Bent-over row w/EZ bar: 70lbs added - 1x6; 90lbs added - 4x6
Standing DB Side Lateral: 25lb DBs - 5x6
Shrugs on HS Ground Base Squat/Lunge Machine: 90lbs each side - 5x15
Seated reverse rope pulldown: 85lbs - 4x10
Superset:
Upright rows w/EZ Bar: 30lbs added - 3x10
Seated rear DB delt raise: 25lb DBs - 3x10

Kneeling cable crunch: 70lbs - 4x15

Weds 8/14 - Fri 8/16/13

Off days

Tuesday 8/13/13

AM Workout - Legs

Warmup:
Elliptical; 10 mins; 1.15 miles

Squats w/Std bar: 70lbs added - 1x8; 90lbs added - 1x8; 140lbs added - 5x4
SLDL w/std bar: 90lbs added - 1x8; 110lbs added - 1x6; 130lbs added - 2x5; 140lbs added - 1x4, 1x5
Calf Press on HS V-Squat machine: 90lbs each side - 3x22; 100lbs each side - 2x18
HS V-Squat machine: 90lbs each side - 1x8; 110lbs each side - 3x8
Seated leg curl: 120lbs - 4x10

Macros:
Cals: 1,567
Fat: 39.2g
Carbs: 98.3g
Protein: 148.3g

Monday 8/12/13

Back to the gym!!!

Treadmill; 36 mins; 2.52 miles
**Includes 6 sprints at 1 min each at 6.5mph

Pullups: 3, 3, 2, 2
Side bends w/45lb Plate: 4x10 each side
HS Ab Crunch Machine: Added 25lbs - 4x10

Macros:
Cals: 1,458
Fat: 19.9g
Carbs: 102.3g
Protein: 137.2g

Sunday 8/11/13

AM Workout at Home - Cardio, Back & Shoulders

Elliptical; 45 mins; 4.08 miles

Close-Grip Pulldown w/V-bar: 10 - 4x10
Bent-over rows w/EZ bar: 90lbs added - 1x5, 4x6
Standing DB side lateral: 25lb DBs - 5x6
Superset:
Cable Upright Rows: 12 - 3x10
Rear DB Delt Raise: 25lb DBs - 3x10

Saturday 8/10/13

AM Workout at Home - Cardio, Chest & Arms

Elliptical; 30 mins; 2.77 miles

Pushups, hands on bench: 4x20
Seated upright machine chest press: 9 - 1x6, 1x7, 1x6, 2x7
Curls w/EZ Bar: 50lbs added - 4x5
Cable tricep pressdown: 8 - 4x8
Flat DB Press: 45lb DBs - 3x10
Superset:
DB Cross-Body Curls: 25lb DBs - 2x10 each side
DB Tricep Ext: 30lb DB - 2x10 each side

Friday 8/9/13

Day Off

Thursday 8/8/13

AM Workout at Home - Cardio, Back & Shoulders

Elliptical; 30 mins; 2.65 miles

Close grip pulldown w/V-bar: 10 - 4x10
Bent-Over Rows w/EZ Bar: 90lbs added - 5x6
Standing DB Side Lateral: 25lb DBs - 5x6
Superset:
Upright row w/Hex Bar: 3x12
Rear DB delt raise: 25lb DBs - 3x10

Macros:
Cals: 1,772
Fat: 37.1g
Carbs: 105.6g
Protein: 137.1g

Weds 8/7/13

AM Workout at Home - Legs

Warmup:
Elliptical - 3 mins

DB Step Ups on Flat Bench: 15lb DBs - 3x10 each side
1-legged DB SLDL: 50lb DB - 6x12 each side
Calf raise on Step: 5x60
Squats w/Hex Bar: 90lbs added - 6x6
Leg Exts: 12 - 4x10

Macros:
Cals: 1,791
Fat: 46.1g
Carbs: 121.0g
Protein: 146.1g

Tuesday 8/6/13

AM Workout at Home - Chest & Arms

Pushups, hands on flat bench: 4x20
Machine Chest Press: 9 - 2x8; 10 - 1x6, 2x7
Curls w/EZ Bar: 40lbs added - 2x7, 2x8
Cable triceps pressdown w/bar: 7 - 1x12; 8 - 1x8, 1x7, 1x8
Flat DB Press: 45lb DBs - 3x10
Superset:
Cable curls w/bar: 9 - 2x12
DB Triceps Ext: 30lb DB - 2x10 each side

Macros:
Cals: 2,309
Fat: 52.1g
Carbs: 160.7g
Protein: 177.4g

**Macros not too bad considering we had cheesecake at work to celebrate boss's birthday.......

Monday 8/5/13

AM Workout at Home - Cardio, Back & Shoulders

Elliptical; 30 mins; 2.58 miles

Seated reverse rope pulldown: 9 - 4x10
Bent-over rows w/EZ bar: 90lbs added - 5x6
Standing DB Side Laterals: 25lb DBs - 6x6
Superset:
Upright rows w/Hex bar: 2x10, 1x12
Rear DB Delt raises: 25lb DBs - 3x10

Macros:
Cals: 1,838
Fat: 39.8g
Carbs: 117.8g
Protein: 149.9g

Sunday 8/4/13

AM Workout at the Gym - Cardio & Legs

Elliptical; 30 mins; 3.34 miles

Walking DB Lunges: 30lb DBs - 3x10 each side
Leg Press on Leg Sled: 478lbs - 4x8
Calf Press on Leg Sled: 658lbs - 1x15, 1x12, 1x14, 1x15, 1x14
SLDL w/Std bar: 90lbs added - 1x8; 110lbs added - 1x6, 1x8; 130lbs added - 2x5, 1x6
Leg Exts: 170lbs - 3x8, 3x10
Seated Leg Curls: 130lbs 4x10

**Edit to add: Did leg exts instead of squats as I couldn't get on the squat rack the whole time I was there.....

Hammer Strength Ab Crunch: No weight added - 1x15; 25lbs added - 1x12, 2x10

Macros:
Cals: 2,036
Fat: 45.8g
Carbs: 120.1g
Protein: 139.2g

Saturday 8/3/13

Off Day

Friday 08/02/13

AM Workout at Home - Cardio, Chest & Arms

Elliptical; 30 mins; 2.68 miles

Pushups, hands on bench: 1x16, 3x20
Upright machine chest press: 9 - 5x6
Curls w/EZ Bar: 40lbs added - 1x6, 3x7
Cable Tricep Pressdown: 7 - 1x8, 3x10
Superset:
Rope Curls: 10 - 2x8
DB Tricep Ext: 30lb DB - 2x10 each side
Flat DB Press: 45lb DBs - 3x10
(almost forgot to do these!)

Thursday 8/1/13

It's August already????

AM Workout at home: Legs

Warmup:
Elliptical; 5 mins

DB Step Ups on Flat Bench: 15lb DBs - 3x10 each side
Sissy Squat: 1x16, 3x20
Calf Raise on Step: 5x60
Squats w/Hex Bar: 70lbs added - 2x8; 90lbs added - 4x8
1-legged SLDL w/50lb DB: 6x12 each side

Macros:
Cals: 1,609
Fat: 40.6g
Carbs: 67.9g
Protein: 143.2g

Wednesday 7/31/13

AM Workout at home - Cardio

Elliptical; 45 mins; 4.36 miles
**Includes 6 "sprints" at 1 min each

Crunch on Fitball w/25lb Plate: 4x25

Macros:
Cals: 1,737
Fat: 39.0g
Carbs: 90.5g
Protein: 145.0g

Tuesday 7/30/13

AM Workout at home - Back & Shoulders

Warmup:
Elliptical; 10 mins; .87 miles

Bent over row w/EZ bar: 70lbs added - 2x10; 80lbs added - 3x8
Seated reverse rope pulldown: 9 - 4x10
Standing DB Side lateral: 20lb DBs - 2x8; 25lb DBs - 3x6
Superet:
Upright row w/Hex bar (50lbs): 3x10
Rear delt raise: 25lb DBs - 3x10

**Neck/shoulder are finally starting to feel better!

Macros:
Cals: 1,889
Fat: 58.2g
Carbs: 75.8g
Protein: 158.4g

Monday 7/29/13

AM Workout at home - Chest & Arms

Elliptical; 10 mins; .87 miles

Upright machine chest press: 8 - 2x8; 9 - 1x6, 2x8
Pushups, hands on bench: 2x16, 1x18, 1x20
Standing curls w/EZ bar: 30lbs added - 1x8; 40lbs added - 1x6, 2x8
Cable tricep pressdown: 7 - 1x10, 1x8, 2x10
Flat bench DB Press: 45lb DBs - 3x10
Superset:
Rope curls: 9 - 2x10
DB Tricep extensions: 30lb DB - 2x10 each side

Macros:
Cals: 1,556
Fat: 37.1g
Carbs: 144.2
Protein: 106.4g

**Carbs a bit high.....cupcakes were brought into work!!

Sunday 7/28/13

AM Workout - Cardio & Legs

Elliptical; 30 mins; 270 cals; 3.33 miles

Squats w/Std bar: 110lbs added - 2x6; 130lbs added - 1x5, 1x4, 2x5
SLDL w/std bar: 90lbs added - 2x8; 140lbs added - 3x5
Leg Press on Leg Sled: 478lbs - 4x6
Calf press on Leg Sled: 658lbs - 1x15, 3x12
Leg Exts: 170lbs - 1x8; 180lbs - 3x8
Seated leg curls: 120lbs - 4x10

**Didn't realize how far behind I was in posting!!!!!

Macros:
Cals: 2,130
Fat: 44.0g
Carbs: 137.6g
Protein: 131.8g

Saturday 7/27/13

Happy Birthday to me!

am Workout - Sprints, Back & Shoulders

Treadmill; 36 mins; 2.44 miles
*Includes 5 sprints @ 1 min each @ 6.5 mph

Rack pull up on Smith Machine, feet on bench: 4x10
Wide Grip Lat Pulldown: 120lbs - 5x6
1-armed DB row: 60lb DB - 5x8 each side
Seated O/H DB Press: 35lb DBs - 1x6, 1x7, 1x6, 2x7
Superset:
Front raise w/35lb DB - 3x10
Seated DB Side laterals: 15lb DBs - 3x10

Kneeling cable crunch: 80lbs - 4x12

Friday 7/26/13

PM Cardio

Elliptical; 30 mins; 3.30 miles

Thursday 7/25/13

Off day

Macros:
Cals: 827
Fat: 17.6g
Carbs: 69.4g
Protein: 94.7g

**Macros aren't right..........went out to dinner Thursday nite.....

Wednesday 7/24/13

AM Workout - Legs

Warmup:
Walk on Treadmill; 15 mins; .84 miles


Walking DB Lunge: 35lb DBs - 3x10 each side
Squats w/Std. bar: 110lbs added - 2x8; 130lbs added - 4x5
Seated leg curls: 110lbs - 1x12; 120lbs - 3x10
Leg Exts: 170lbs - 4x10
LF Glute Press machine: 110lbs - 1x10*; 130lbs - 1x8*; 140lbs - 2x8*
*each side

**Back was sore today, so skipped the deads....

Macros:
Cals: 1,811
Fat: 48.1g
Carbs: 125.7g
Protein: 154.7g

Tuesday 7/23/13

AM Workout - Sprints & Abs

**Too sore to lift, so made it a cardio only day.....

Treadmill; 37 mins; 2.52 miles
**Includes 6 sprints @ 1 min each @ 6.5mph

LF Ab Crunch machine: 120lbs - 4x12
Side bends w/45lb Plate: 4x10 each side

Macros:
Cals: 1,811
Fat: 48.1g
Carbs: 125.7g
Protein: 154.7g

Monday 7/22/13

AM Workout - Cardio, Chest & Arms

Elliptical; 20 mins; 2.08 miles

Cable crossover: 35lbs each side - 3x10
Flat Bar Press: 70lbs added to bar - 5x5
Cable rope pressdown: 60lbs - 4x8
Cable curls w/bar: 42.5lbs - 1x7, 1x8, 1x7, 1x8
HS Iso-Lat Decline Bench Press: 45lbs each side - 1x12; 55lbs each side - 1x10; 60lbs each side - 2x9
Superset:
Standing DB Cross-Body Hammer curl: 25lb DBs - 2x10 each side
Dips on flat bench, feet on bench: 2x16

Macros:
Cals: 1,683
Fat: 46.0g
Carbs: 110.0g
Protein: 140.9g

Sunday 7/21/13

AM Workout - Cardio & Legs

Elliptical; 20 mins; 2.20 miles

Pullups - 4, 3, 2
Walking DB Lunges: 30lb DBs - 3x10 each side
Squats w/Std. Bar: 90lbs added - 1x8; 110lbs added - 1x6; 140lbs added - 1x5, 1x4, 2x5
Calf Press on Leg Sled: 665lbs - 1x15, 1x12, 2x15
SLDL w/Std Bar: 110lbs added - 2x6; 130lbs added - 3x5 (back got sore, so stopped)
Leg Exts: 160lbs - 4x10
Seated Leg Curl: 120lbs - 4x10

Macros:
Cals: 1,981
Fat: 47.8g
Carbs: 121.6g
Protein: 141.4g

Saturday 7/20/13

AM Workout - Sprints, Back & Shoulders

Treadmill; 36 mins; 2.41 miles
Includes 5 sprints @ 6.4mph @ 1 min. each

Rack pull up on Smith, feet on bench: 1x8, 2x10, 1x9
Wide grip lat pulldowns: 120lbs - 5x5
HS Seated Iso Lat Row: 70lbs each side - 1x8, 4x10
Seated O/H DB Press: 35lb DBs - 5x6
Superset:
Front raise w/35lb DB - 3x10
Seated DB Side Lateral: 3x10

**Not a bad workout considering my neck was killing me....

Macros:
Cals: 1,553
Fat: 26.1g
Carbs: 119.7g
Protein: 125.7g

Friday 7/19/13

PM Workout - Cardio, Chest & Arms

Elliptical; 30 mins; 3.03 miles

Flat DB Press: 45lb DBs - 2x8; 50lb DBs - 3x6
Incline DB Press: 40lb DBs - 4x8
Cable Crossover: 30lbs each side - 1x10; 35lbs each side - 2x10
1-armed Cable Curl: 20lbs - 4x6 each side
Cable tricep pressdown w/bar: 72.5lbs - 1x10; 80lbs - 3x8
Superset:
Standing DB Hammer Curl: 25lb DBs - 3x10
Dips on flat bench, feet on floor: 1x16, 2x20

HS MTS Ab Crunch machine: 40lbs - 3x10

Macros:
Cals: 2,045
Fat: 47.5g
Carbs: 142.8g
Protein: 151.6g

Thursday 7/18/13

Off Day

Macros:
Cals: 1,953
Fat: 53g
Carbs: 124.3g
Protein: 162.9g

Wednesday 7/17/13

AM Workout - Legs

Elliptical; 10 mins; 1.02 miles

Walking lunges on treadmill; 15% incline @ 2.4 mph; 10 mins; .40 miles - 1x20*, 2x25*, 1x30*
*each side
Squats w/Std. bar: 90lbs added to bar - 2x8; 140lbs added to bar - 1x5, 2x4, 1x5
SLDL w/Std bar: 110lbs added to bar - 2x6; 130lbs added to bar - 1x5, 2x6, 1x5
Seated calf: 90lbs - 1x16, 2x18, 1x20
Legs exts (other machine): 160lbs - 1x10; 175lbs - 3x10
Seated leg curl: 110lbs - 1x10; 115lbs - 1x10; 120lbs - 2x10

Macros:
Cals: 1,887
Fat: 45.8g
Carbs: 115.2g
Protein: 146.3g

Tuesday 7/16/13

AM Workout - Back & Shoulders

Treadmill; 35 mins; 2.35 miles
**Includes 5 sprints @ 1 min. each @ 6.4mph

Pullups: 3, 3
Rack pullup on Smith Machine, feet on step: 4x8
Wide Grip Lat Pulldown: 120 - 5x6
Seated O/H DB Press: 35lb DBs - 3x6, 2x7
Superset:
Front raise w/35lb DB: 2x10, 1x12
Seated DB side laterals: 15lb DBs - 3x10

**And ran out of time......didn't get as good of a workout as I would have liked as I woke up with a locked muscle in my neck/shoulder....made things difficult! LOL

Macros:
Cals: 1,582
Fat: 32.4g
Carbs: 121.9g
Protein: 143.9g

Monday 7/15/13

AM Workout - Chest & Arms

Elliptical; 20 mins; 2.21 miles

Cable Crossover: 30lbs each side - 1x10, 2x12
Flat Bar Press: 70lbs added - 4x5, 1x6
Cable Rope Tricep Pressdown: 57.5lbs - 5x8
Curls w/Preloaded EZ Bar: 50lbs - 1x8; 60lbs - 2x6, 1x5
Incline DB Press: 40lb DBs - 4x8
Superset:
Standing DB cross-body hammer curl: 25lb DBs - 2x8 each side
Dips on flat bench, feet on floor: 2x16

Macros:
Cals: 1,593
Fat: 35.1g
Carbs: 111.4g
Protein: 151.9g

Sunday 7/14/13

AM Workout - Cardio, Legs & Abs

Elliptical; 30 mins; 3.12 miles

Walking DB lunges: 30lb DBs - 4x10 each side
Glute/Ham raises: 1x20, 1x16, 2x18
Squats w/Std. bar: 110lbs added to bar - 1x8, 1x7; 140lbs added to bar - 4x5
Standing Calf raise on Hack Squat: 90lbs each side - 4x20
Leg Exts (diff machine): 160lbs - 4x10
Seated leg curls: 115lbs - 4x10

LF Ab Crunch Machine: 110lbs - 1x12; 120lbs - 3x10

***Lower back has been hurting, which is why I didn't do deadlifts.....

Macros:
Cals: 1,637
Fat: 34.9g
Carbs: 97.1g
Protein: 149.6g

Saturday 7/13/13

AM Workout - Back & Shoulders

Treadmill; 35 mins; 2.36 miles
**Includes 10 min warmup, 10 min cooldown; 6 sprints @ 1 min. each @ 6.4mph

Pullups - 3, 3, 3
Underhand grip rack pullups, feet on bench: 4x10
Wide Grip Lat Pulldown: 120lbs - 5x6
1-armed DB Row: 60lb DB - 5x8 each side
Seated O/H DB Press: 35lb DBs - 1x6, 1x7, 3x6
Superset:
Front raises w/25lb Plate: 3x12
Seated DB Side Lateral: 15lb DBs - 3x10
Shrugs on Machine: 90lbs each side - 2x10, 2x12

Friday 7/12/13

Day off

Thursday 7/11/13

AM Workout - Chest & Arms

Elliptical; 25 mins; 2.66 miles

Pullups - 3, 3, 3
cable Crossover: 30lbs each side - 3x10
Flat Bar Press: 70lbs added to bar - 2x6, 1x5, 1x6, 1x7
Incline DB Press: 35lb DBs - 1x10; 40lb DBs - 3x8
Superset:
Standing DB Hammer curls: 25lb DBs - 2x8
Dips on Flat bench, feet on opposite bench: 2x16
1-armed cable curls: 20lbs - 2x6 each arm; 25lbs - 2x5 each side
Cable tricep pressdown: 70lbs - 1x10; 85lbs - 3x6

Macros (refeed day):
Cals: 2,115
Fat: 49.8g
Carbs: 161.7g
Protein: 145.1g

Wednesday 7/10/13

PM Workout - Legs

Warmup: Walk on Treadmill - 10 mins; .55 miles

Squats w/Std bar: 70lbs added to bar - 2x8; 140lbs added to bar - 2x5, 2x4
SLDL w/Std bar: 90lbs added to bar - 2x8; 140lbs added to bar - 4x5
Leg exts: 170lbs - 4x10
Seated leg curl: 110lbs - 4x10
Seated calf raise: 90lbs - 4x15
DB lunges: 30lb DBs - 3x10 each side

Macros:
Cals: 1,704
Fat: 50.6g
Carbs: 137.2g
Protein: 165.8g

**These macros may not be 100% accurate as there is some question on the amount of carbs in quinoa........

Tuesday 7/9/13

AM Workout - Sprints & Abs

Treadmill; 35 mins; 2.41 miles
**Includes 6 sprints at 1 min. each at 6.4mph

Pullups - 3, 3, 3, 2
Kneeling cable crunch: 80lbs - 4x15
Side bends w/45lb plate: 4x10 each side
LF Ab crunch machine: 110lbs - 3x10

Macros:
Cals: 1,779
Fat: 52.5g
Carbs: 112.5g
Protein: 154.7g


Weight on Weds 7/10/13 = 152.4lbs

Monday 7/8/13

AM Workout - Back & Shoulders

Elliptical; 20 mins; 2.14 miles

Pullups: 3, 3, 3
Rack pullup on Smith Machine, feet on bench: 4x10
1-armed DB row: 60lb DB - 4x8 each side
Seated O/H DB Press: 35lb DBs - 2x7, 2x8, 1x7
Shrugs: 90lbs each side - 3x15, 1x16
Wide-Grip Lat Pulldown: 120lbs - 5x6
Superset:
Front raise w/25lb Plate: 3x12
Standing DB Side Laterals: 20lb DBs - 3x10

Macros:
Cals: 1,490
Fat: 26.7g
Carbs: 109.4g
Protein: 138.5g

Sunday 7/7/13

AM Workout - Cardio & Legs

Elliptical; 30 mins; 3.14 miles

Walking DB Lunges: 30lb DBs - 4x10 each side
Squats w/Std. bar: 60lbs added to bar - 2x8; 110lbs added - 1x6; 130lbs added - 3x6
SLDL w/Std. bar: 110lbs added to bar - 2x6; 140lbs added - 4x5
Leg exts: 170lbs - 4x10
Seated leg curl: 110lbs - 4x10
Seated calf: 90lbs - 4x16




Macros:
Cals: 1,389
Fat: 31.4g
Carbs: 87.9g
Protein: 144.5g

Saturday 7/6/13

AM Workout - Sprints, Chest & Arms

Treadmill; 35 mins; 2.27 miles
Including 5 sprints @ 1 min each @ 6.4 mph

Cable Crossover: 30lbs each side - 1x12, 3x10
Flat Bar Press: 70lbs added - 3x6, 2x5
1-armed Cable Curl: 20lbs - 4x8 each side
Rope Cable Tricep Pressdown: 50lbs - 1x12; 57.5lbs - 3x10
Incline DB Press: 35lb DBs - 1x10, 1x8, 1x10, 1x8
Superset:
Standing DB Hammer Curl: 25lb DBs - 3x10
Dips on Flat Bench, feet on opposite bench: 3x15

Macros:
Cals: 1,568
Fat: 40.1g
Carbs: 113.1g
Protein: 141.6g

Friday 7/5/13

Friday 7/5/13

Day off..........went up to Team U....

Thurs. 7/4/13

*Starting workout week 2....


AM Thurs. 7/4/13

Back & Shoulders

Ellipical; 30 mins; 3.79 miles

Pullups - 2, 2, 1
Wide Grip Lat Pulldown: 120lbs - 5x6
1-armed DB Row: 60lb DB - 5x8 each side
Seated O/H DB Press: 35lb DBs - 1x8, 4x7
Superset:
Front raise w/25lb Plate: 3x12
Seated DB Side Laterals: 15lb DBs - 3x10

Weds 7/3/13

AM Weds 7/3/13

Hamstrings

Warmup: Elliptical; 10 mins; 1.0 miles

Kettlebell swings: 25lb KB - 2x15; 35lb KB - 2x12
Sumo DB Squat: 95lb DB - 4x10
SLDLs w/Std bar: 90lbs added to bar - 1x8; 120lbs added - 1x6, 1x7; 130lbs added - 1x4, 2x5
Seated Leg Curl: 110lbs - 1x10, 1x12, 2x10

Tues. 7/2/13

AM Workout - Sprints & Abs

Treadmill; 35 mins; 2.31 miles
Includes 5 sprints at 1 min. each at 6.4 mph

**Legs felt like cement blocks....LOL

Abs:
Side bends w/45lb Plate: 3x12 each side
Kneeling cable crunch: 80lbs - 3x15
Hammer Strength Ab Crunch machine: 1x10, 2x12

Macros:
Cals: 1,391
Fat: 61.1g
Carbs: 81.7g
Protein: 98.9g

**That's all I ate yesterday....really?

Monday 7/1/13

AM Workout - Chest & Arms

Elliptical; 15 mins; 1.60 miles

Cable crossover: 30lbs each side - 2x10, 1x12
Flat bar press: 50lbs added to bar - 2x8; 70lbs added - 3x6
1-armed cable curl: 20lbs - 4x8 each side
Incline DB Press: 35lb DBs - 1x10; 40lbs DBs - 3x10
Cable rope pressdown: 50lbs - 1x10; 55lbs - 1x10; 60lbs - 1x7, 1x8
Superset:
Standing DB Hammer Curls: 25lb DBs - 1x8, 2x10
Dips on flat bench, feet on opposite bench: 1x25, 2x20


Macros:
Cals: 1,517
Fat: 52.8g
Carbs: 111.6g
Protein: 144.8g

Sunday 6/30/2013

AM Workout - Quads

(I took it upon myself to split up Quads and Hamstrings to hit the legs better)

Elliptical; 30 mins; 3.22 miles

Pullups: 2, 2
Squat w/Std Bar: 70lbs (weight added to bar) - 2x8; 120lbs - 2x6; 130lbs - 1x5 PR!!
Kettlebell Goblet Squat: 35lb - 1x12; 50lb - 3x10
Walking DB Lunges: 30lb DBs - 1x8*, 3x10*
*each side
Seated calf: 90lbs - 1x16, 2x15, 1x16
Leg Exts: 190lbs - 1x7, 1x6, 2x7

Macros:
Cals: 1,403
Fat: 45.2g
Carbs: 95.9g
Protein: 107.3g

Saturday 6/29/2013

AM Workout - Back & Shoulders

Treadmill; 30 mins; 2.01 miles; Includes 5 sprints @ 1 min. each @ 6.4 mph

Pullups: 2, 2
Wide Grip Lat Pulldown: 100 - 2x8; 120 - 3x5
1-armed DB Row: 50lb DB - 5x10 each side
Seated DB O/H Press: 35lb DBs - 4x6
Superset:
Front raise w/25lb Plate: 3x12
Seated DB Side Lateral: 15lb DBs - 3x10

And ran out of time......

Macros:
Cals: 1,631
Fat: 57.3g
Carbs: 107.3g
Protein: 137.5g

Friday 6/28/13

Cardio and Abs - AM

Elliptical; 40 mins; 4.45 miles

Side bends w/45lb Plate: 4x10 each side
Kneeling Cable Crunch: 72.5lbs - 1x15; 80lbs - 3x10

Macros:
Cals: 1,454
Fat: 48.9g
Carbs: 115.7g
Protein: 130.4g

**Macros are approximate as I had 2 sushi rolls for dinner, and don't have exact macros on them.....

Thursday 6/27/13

Off Day


Macros:
Cals: 1,487
Fat: 61.4g
Carbs: 106g
Protein: 127.2g

Weds 6/26/13

AM Weds 6/26/13

Hamstrings

Warmup:
Walk on Treadmill; 10 mins

Glute/Ham Raise: 1x15, 1x18, 1x20
Sumo DB Squat: 95lb DB - 4x10
SLDL w/Std Bar: 90lbs added - 1x7; 110lbs added - 1x6; 120lbs added - 2x6, 1x7
Seated Leg Curl: 110lbs - 1x8, 3x10

**Tough workout! Felt tired today, but got it done....

Macros:
Cals: 1,593
Fat: 48.5g
Carbs: 98.6g
Protein: 147.0g

Tuesday 6/25/13

AM Workout Tues. 6/25/13

Cardio & Shoulders

Treadmill; 32 mins; 2.09 miles; Includes 5 sprints @ 1 min. each @ 6.4mph

Cable crossover lat raises: 5lbs* - 4x15
*each side
Front raises w/45lb plate: 4x6
Seated DB Arnold Press: 30lb DBs - 1x8, 3x7
Seated DB Lateral raises: 15lb DBs - 1x10; 20lb DBs - 1x6, 2x7
DB Wrist curls: 20lb DB - 1x12*, 2x15*
Upright rows w/EZ bar: 30lbs added - 4x12
Burnout:
Machine Shoulder Press: 20lbs - 1x30

Macros:
Cals: 1,345
Fat: 31.6g
Carbs: 113.1g
Protein: 146.5g

Monday 6/24/13

am Monday 6/24/13

Chest & Triceps

Elliptical; 10 mins; 1.16 miles
Step Mill; 5 mins; .36 miles

Cable Crossover: 20* - 1x15; 25* - 1x15; 30* - 2x10;
Burnout: 15* - 1x30
*each side
DB Bench Press: 45lb DBs - 4x8
Dips on Flat Bench w/feet on opposite bench: 4x15
Incline DB Press: 30lb DBs - 1x15; 35lb DBs - 1x12; 40lb DBs - 2x10
Cable Tricep pressdown: 65 - 1x15; 72.5 - 1x12; 80 - 1x10
Burnout: 42.5 - 1x30
Seated Tricep Press Machine: 110 - 1x15; 120 - 1x12; 130 - 1x10

Macros:
Cals: 1,407
Fat: 37.4g
Carbs: 112.4g
Protein: 149.8g

Sunday 6/23/13

Sunday 6/23/13


Cardio/Quads/Abs


Elliptical; 32 mins; 3.33 miles; 289 cals

Squats w/std bar: 50 (weight added to bar)- 1x10; 90 - 2x8; 110 - 2x6
Hack Squat: 180 - 3x8, 1x9
Standing calf press on Hack Squat: 180 - 2x20, 2x22
Leg Exts: 185lbs - 4x8
Burnout:
Leg Exts: 90lbs - 1x30

Kneeling cable crunch: 65 - 1x15, 2x20
Hanging leg raises: 3x15

Macros:
Cals: 1,500
Fat: 41.8g
Carbs: 96.8g
Protein: 140.7g

Saturday 6/22/13

I began beginning my routine on Saturdays and really like it....

Back/Biceps/Sprints

Treadmill; 32 mins total time; 2.21 miles; 235 cals burned per machine
Includes 5 sprints total - 3 @ 1 min each, 2 @ 2 mins each

Pullups (I'm working on learning how to do these): 2, 1
Underhand grip pulldown: 70 - 1x15; 85 - 1x12; 100 - 1x12; 120 - 1x8
Burnout:
Wide grip lat pulldown: 70 - 1x30
Rows w/EZ bar: 70 - 1x8, 3x7 S
hrugs on HS Shrug machine: 180lbs - 3x15, 1x12
EZ Bar curls: 20 (weight added to bar) - 1x12; 30 - 3x8
1-armed DB Row: 60 - 1x6*, 2x7*
*each side
Standing DB Hammer curls: 30s - 1x4; 25s - 2x6