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