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