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