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