Jen's training blog by Team Franco

Weds 8/31

2011-09-01T06:03:00.000-07:00

Cardio only day...

AM Cardio
Spin bike - 40 mins total time
10 min warmup + 20 sprints over 20 mins + 10 min cooldown

Macros:
Was supposed to be a low-carb day but ate pasta for dinner instead....

Tuesday 8/30

2011-08-31T04:47:00.000-07:00

AM Cardio
Elliptical; 30 mins; 322 cals; 2.55 miles

PM Training - Chest/Triceps/Delts
Warmup:
Elliptical - 2 mins

Cable upright rows: 10 - 3x12
DB Bench Press: 40lb DBs - 2x12, 1x11
Incline DB Press: 30lb DBs - 2x12, 1x11, 1x12
Seated DB side laterals: 20lb DBs - 4x5
Dips on flat bench: 1x16, 2x18
Cable pushdowns: 6 - 1x12; 7 - 2x10

Macros:
Cals: 1,576
Fat: 38.0g/22%
Carbs: 107.0g/25%
Protein: 159.7g/43%

Monday 8/29

2011-08-30T05:12:00.001-07:00

AM Cardio
Elliptical; 30 mins; 318 cals; 2.52 miles

PM Training - Back/Bis/Calves/Abs
Warmup:
Elliptical - 2 mins

Hyperexts on fitball: 4x20
Wide-grip cable lat pulldowns: 9 - 3x10, 1x12
Seated cable mid-row: 8 - 3x12, 1x15
Seated calf (on bench, holding plates on lap): 100lbs - 2x25, 2x35
Standing curls w/EZ bar: 45lbs added - 4x6
Standing DB Hammer curls: 30lb DBs - 1x6, 1x5, 2x6

Crunch on fitball w/50lb DB: 2x20, 1x22
Leg scissors on flat bench: 3x20 count

Macros:
Cals: 1,451
Fat: 27.7g/17%
Carbs: 102.7g/28%
Protein: 149.3g/43%

Sunday 8/28

2011-08-29T11:39:00.000-07:00

Cardio only day....

AM Cardio
Elliptical; 45 mins; 476 cals; 3.78 miles

Macros:
Cals: 1,681
Fat: 56.7g/31%
Carbs: 52.4g/11%
Protein: 176.2g/45%

Sat 8/27

2011-08-27T16:45:00.001-07:00

Worked the OCB Burlington, NJ show (cardio?)

Friday 8/26

2011-08-27T16:40:00.000-07:00

AM Training - Legs & Abs
Warmup:
Elliptical - 2 mins

DB Sumo Squat: 50lb DB - 4x12
Lunge/squat - back leg crossed behind, w/25lb DBs - 4x12 each side
1-legged DB SLDL w/50lb DB: 5x12 each side
Leg exts: 13 - 2x7; 14 - 1x7, 2x8
Seated leg curls: 12 - 4x10

Side bends w/20lb Kettlebell: 4x15 each side
Decline bench crunch: 4x18

PWO Cardio
Elliptical; 25 mins; 281 cals; 2.19

Thursday 8/25

2011-08-27T16:39:00.000-07:00

Off day...

Weds 8/24

2011-08-27T16:33:00.000-07:00

PM Training - Back/Delts/Calves
Warmup:
Elliptical - 2 mins

Cable upright rows: 10 - 4x10
Straight-arm pulldowns: 5 - 2x12; 6 - 1x8, 1x10
Bent-over 1-armed DB row: 50lb DB - 2x8*, 3x7*
Calf raises on step: 3x40, 1x42, 1x40
Wide-grip pulldowns: 9 - 2x10; 10 - 1x7, 1x8
Seated O/H DB Press: 25lb DBs - 25lb DBs - 2x8; 30lb DBs - 3x8
Front raises w/30lb DB (held in both hands): 3x8, 1x10

Crunch on fitball w/50lb DB - 4x20

Tuesday 8/23

2011-08-27T16:32:00.000-07:00

Ended up being an off day - plumbing problem
(backed up kitchen sink & broke the connection on the trap putting it back together)

Monday 8/22

2011-08-27T16:26:00.001-07:00

Behind again? Sheesh!

AM Cardio
Elliptical; 30 mins; 325 cals; 2.56 miles

PM Training - Chest/Biceps/Triceps
Warmup:
Elliptical - 2 mins

Seated incline cable flyes: 5 - 3x10
Seated vertical cable chest press: 9 - 5x6
Standing Hammer DB curls: 30lb DBs - 4x8
DB Kickbacks: 30lb DB - 4x10 each side
Incline DB Press: 35lb DBs - 4x8
Standing Cable 1-armed curl: 4 - 2x6*; 5 - 3x5*
*each side
Seated cable O/H Tricep exts w/rope: 13 - 3x8, 2x9

Sunday 8/21

2011-08-22T11:38:00.000-07:00

Instead of doing formal cardio (no tux!) I mowed the lawn front & back along with trimming some hedges....big storm was coming so wanted to get it done!

Good, solid hour of yard work I'd say....

Saturday 8/20

2011-08-22T11:37:00.000-07:00

Technically an off day, but was active doing projects around the house....finally got all the trimwork done around the new peninsula in the kitchen!

Friday 8/19

2011-08-19T05:20:00.000-07:00

AM Training - Legs & Triceps
Warmup:
Elliptical - 2 mins

Squat/swing w/20lb kettlebell: 3x12
Lunge/squat, back leg crossed behind: 4x15 each side
DB Sumo squat: 50lb DB - 4x12
Calf raises on step: 3x40, 2x45
DB kickback: 30lb DB - 4x10 each side
Leg exts: 12 - 3x8; 13 - 1x7, 1x8
DB squats: 50lb DBs - 6x10

**Ran out of time so didn't get to do the 2nd tricep exercise....

Thursday 8/18

2011-08-19T05:19:00.001-07:00

PM Cardio
Spin bike: 10 min warmup + 20 sprints over 20 mins + 10 min cooldown
40 mins total time

Crunch on fitball w/50lb DB - 3x20

Weds 8/17

2011-08-19T05:18:00.001-07:00

AM Cardio
Elliptical; 45 mins; 486 cals; 3.84 miles

Tuesday 8/16

2011-08-17T05:06:00.000-07:00

AM Cardio
Elliptical; 30 mins; 333 cals; 2.61 miles

Side bends w/20lb Kettlebell: 5x15 each side

PM Training - Chest/Biceps/Delts
Warmup:
Elliptical - 2 mins

Incline cable flyes: 5 - 3x10
Standing Hammer DB curls: 25lb DBs - 1x8, 1x9, 1x10; 30lb DBs - 1x8
Seated vertical cable chest press: 8 - 2x8; 9 - 2x6, 1x7
DB spider curls: 30lb DB - 1x5*, 4x6*
*each side
Incline DB chest press: 35lb DBs - 4x8
Cable upright rows: 10 - 1x9; 11 - 3x8
Seated DB O/H press: 25lb DBs - 1x8; 30lb DBs - 2x6, 1x7, 1x8

Macros:
Cals: 1,656
Fat: 39.6g/21%
Carbs: 151.1g/34%
Protein: 139.2g/35%

Monday 8/15

2011-08-17T05:02:00.002-07:00

Training - Back & Hamstrings
Warmup:
Elliptical - 3 mins

Straight-arm cable pulldown: 5 - 4x12
Glute/Ham raise: 2x15, 2x16
1-armed DB bent-over rows: 50lb DB - 2x7*, 3x8*
*each side
Wide-grip cable lat pulldowns: 9 - 3x8, 1x9
Seated leg curls: 10 - 1x12; 11 - 1x10, 2x11
1-legged DB SLDL: 50lb DB - 4x15*, 1x16*
*each side

Sunday 8/14

2011-08-17T05:02:00.001-07:00

Elliptical; 30 mins; 323 cals; 2.55 miles

Thursdy 8/11

2011-08-15T05:29:00.000-07:00

AM Training - Delts/Triceps/Biceps
Warmup:
Elliptical; 2 mins

Upright cable rows: 10 - 2x8, 2x10
Seated DB rear delts: 20lb DBs - 3x10
Standing DB Hammer curls: 25lb DBs - 3x9, 1x10
DB Kickback: 30lb DB - 4x10 each side
Seated O/H DB Press: 25lb DBs - 2x8; 30lb DBs - 2x7, 1x6
DB Spider curls: 30lb DB - 5x5 each side
Skullcrushers w/EZ bar: 45lbs added - 5x8

Weds 8/10

2011-08-15T05:26:00.000-07:00

AM Cardio
Elliptical; 30 mins; 315 cals; 2.51 miles

PM Training - Hamstrings
Warmup:
Elliptical; 2 mins

Stability ball roll: 3x20, 1x25
Bridge w/50lb DB: 3x20, 1x22
Seated leg curls: 10 - 4x12
1-legged DB SLDL: 50lb DB - 5x12 each side

Tuesday 8/9

2011-08-15T05:23:00.000-07:00

AM Training - Legs/Quad Focus

Warmup:
5 min On Demand Leg video

Squat/swing w/20lb kettlebell: 3x15, 1x16
Leg exts: 10 - 1x10; 12 - 5x8
Calf raises on step: 2x40, 1x42, 1x45, 1x48
DB Squats: 40lb DBs - 2x10; 45lb DBs - 3x10
Lunge/squat, 1 leg behind: 1x12*, 1x14*, 1x15*, 1x16*
*each side

Crunch on fitball w/med ball held O/H: 4x25

**Behind in posting again....go figure!!

Monday 8/8

2011-08-09T05:32:00.002-07:00

AM Training - Chest & Back
Warmup:
Elliptica; - 3 mins

Incline cable flyes: 5 - 2x12, 1x11
Straight-arm pulldowns: 5 - 4x12
Wide-grip lat pulldowns: 9 - 4x10
Seated vertical cable chest press: 7 - 1x8; 8 - 2x8; 9 - 1x7, 1x8
1-armed bent-over DB rows: 50lb DB - 2x8*, 3x7*
*each side
Incline DB Press: 35lb DBs - 1x8, 1x10, 1x9, 1x10

Macros:
Cals: 1,615
Fat: 38g/21%
Carbs: 90.5g/20%
Protein: 143.6g/38%

Sunday 8/7

2011-08-09T05:32:00.001-07:00

Elliptical; 45 mins; 488 cals; 3.85 miles

Thursday 8/4

2011-08-04T10:26:00.001-07:00

AM Cardio
Elliptical; 45 mins; 481 cals; 3.81 miles

Weds 8/3

2011-08-04T10:23:00.002-07:00

AM Training - Back & Hamstrings
Warmup:
Elliptical - 3 mins

Straight-arm pulldown: 5 - 1x10, 1x11, 2x12
Wide-grip lat pulldowns: 9 - 1x8, 1x10, 1x9, 1x10
Glute/ham raise: 1x12, 2x15, 1x16
Bent-over 1-armed DB row: 50lb DB - 1x8*, 4x7*
*each side
Kneeling (on bench) cable kickback: 5 - 1x15*; 6 - 1x12*; 7 - 1x12*; 8 - 2x10*
*each side

Decline bench crunch: 1x16, 1x18, 2x20

Tuesday 8/2

2011-08-04T10:23:00.001-07:00

AM Cardio
Elliptical; 30 mins; 314 cals; 2.50 miles

Monday 8/1

2011-08-02T04:28:00.002-07:00

PM Training - Delts/Triceps/Biceps
Warmup:
Elliptical; 3 mins

Seated DB rear delts: 20lb DBs - 1x10, 1x8, 1x12
Cable Upright rows: 10 - 1x10; 11 - 3x8
Skullcrushers w/EZ bar: 40lbs added - 2x10; 45lbs added - 1x9, 1x8, 1x9
Seated O/H DB Press: 25lb DBs - 2x8; 30lb DBs - 3x6
DB spider curls: 25lb DB - 2x6*; 30lb DB - 3x5*
*each side
DB kickback: 30lb DB - 4x10 each side
Standing DB Hammer curls: 25lb DBs - 4x8

**Moving on to "C" - this is week 1 of round 2 of "C"

Macros:
Cals: 1,462
Fat: 42.7g/26%
Carbs: 89.4g/22%
Protein: 138.9g/40%

Sunday 7/31

2011-08-02T04:28:00.001-07:00

AM Cardio
Elliptical; 45 mins; 489 cals; 3.90 miles

Monday 7/25

2011-08-01T09:19:00.000-07:00

PM Training - Delts/Triceps/Biceps
Warmup:
Elliptical; 2 mins

High Incline cable shoulder press: 6 - 4x8
Seated DB side laterals: 20lb DBs - 2x5, 3x6
Incline DB curls: 25lb DBs - 5x6
Seated cable O/H tricep exts w/rope: 12 - 4x10
Standing cable curls: 9 - 1x8; 10 - 3x8
Cable bar shrugs: 21 - 1x16, 1x18, 2x20
Dips on flat bench: 1x18, 3x20

Macros:
Cals: 1,247
Fat: 48.4g/35%
Carbs: 85.8g/21%
Protein: 131.8g/44%

**And the workouts Sunday & Monday were the only workouts I was able to fit in last week....

Sunday 7/24

2011-08-01T09:18:00.000-07:00

AM Cardio
Elliptical; 45 mins; 461 cals; 3.73 miles

Macros:
Cals: 1,860
Fat: 50.3g/24%
Carbs: 53.1g/11%
Protein: 124.5g/28%

**Never got a chance to post this last week....

Monday 7/18

2011-07-20T07:48:00.001-07:00

No workout....vet visit PM Monday night....Lindsay isn't doing well - now on kitty hospice care....

Saturday 7/16 & Sunday 7/17

2011-07-20T07:47:00.001-07:00

Pond project: Re-dug the hole for the pond & installed new liner, rearranged the rocks, added new mulch....

Friday 7/15

2011-07-15T05:07:00.001-07:00

Cardio Only Day
AM Cardio
Elliptical; 30 mins; 297 cals; 2.43 miles

Thursday 7/14

2011-07-15T05:03:00.001-07:00

PM Training - Legs
Warmup:
Walk to the gym from work
Walk on treadmill; 2 mins

DB Lunges: 20lb DBs - 3x10 each side
Leg press on leg sled: 395lbs - 2x8; 485lbs - 4x6
Heavy calf press on leg sled: 755lbs - 1x15, 2x16, 1x15, 1x16
DB SLDLs: 60lb DBs - 1x8, 3x10
Leg exts: 150lbs - 4x8
Seated leg curls: 120lbs - 1x8, 1x7, 1x8, 1x7, 1x8

LF Ab crunch machine: 110lbs - 2x10; 120lbs - 1x8, 1x9

Macros:
Cals: 1,724
Fat: 52.6g/27%
Carbs: 123.6g/26%
Protein: 153.5g/37%

Weight = 164.8lbs (Friday morning)

Weds 7/13

2011-07-15T05:00:00.001-07:00

AM Cardio
Elliptical; 30 mins; 315 cals; 2.53 miles

PM Training - Chest/Biceps/Triceps
Warmup:
Elliptical - 2 mins

Flat cable flyes: 5 - 3x10
Slight incline cable chest press: 7 - 2x8; 8 - 1x8; 9 - 2x6
Cable curls: 9 - 3x9, 1x10
Dips on flat bench: 1x16, 3x18
Incline DB Press: 35lb DBs - 4x8
Incline DB curls: 25lb DBs - 1x6, 1x5, 3x6
O/H Cable tricep exts w/rope: 12 - 3x10, 1x12

Macros:
Cals: 1,548
Fat: 44.5g/26%
Carbs: 132g/31%
Protein: 160.4g/43%

Monday 7/11 Cardio

2011-07-13T14:01:00.000-07:00

AM Cardio
Elliptical; 30 mins; 328 cals; 2.60 miles

Crunch on fitball w/6lb med. ball held O/H: 3x20

Tuesday 7/12

2011-07-13T08:27:00.000-07:00

Cardio Only Day
AM Cardio
Spin bike; 25 mins total time
5 min warmup + 20 sprints over 20 mins
Elliptical; 15 mins; 152 cals; 1.23 miles

Macros:
Cals: 1,678
Fat: 56.1g/30%
Carbs: 54.7g/12%
Protein: 112.2g/28%

Monday 7/11

2011-07-13T08:25:00.001-07:00

PM Training - Back & Delts
Warmup:
Elliptical; 2 mins

Seated cable low row: 16 - 3x10
Under-hand grip lat pulldowns: 9 - 2x8; 11 - 2x6, 1x7
High incline cable shoulder press: 6 - 1x9, 1x10, 2x9
Seated cable mid row: 10 - 3x8, 1x7, 1x8
Seated DB Side laterals: 20lb DBs - 1x6, 1x5, 1x6, 1x5, 1x6
Cable shrugs: 21 - 2x20, 1x18, 1x20

Macros:
Cals: 1,641
Fat: 42.2g/23%
Carbs: 101.5g/22%
Protein: 134.4g/35%

**I'm pretty sure I did cardio in the morning as well, but don't have it written down, so I'll have to check & update later....

Sunday 7/10

2011-07-11T05:43:00.000-07:00

Cardio Only day
Walk outside; 1 hour

*Also did some work in the yard moving rocks & mulching....tagged you in the pic on FB....

Macros:
Cals: 1,878
Fat: 42.5g/20%
Carbs: 60.3g/12%
Protein: 139.9g/31%

Friday 7/8

2011-07-11T05:42:00.000-07:00

AM Cardio
Elliptical; 26 mins; 280 cals; 2.23 miles

Thurs 7/7

2011-07-11T05:40:00.002-07:00

AM Training - Chest/Biceps/Triceps
Warmup:
Elliptical - 2 mins

Flat cable flyes: 5 - 3x10
Incline cable press: 7 - 1x8; 8 - 3x8; 9 - 2x6
Cable curls: 9 - 1x10, 2x8, 1x9
Dips on flat bench: 4x16
Incline DB Press: 35lb DBs - 4x8
Seated cable O/H tricep exts w/rope: 12 - 4x10

Weds 7/6

2011-07-11T05:40:00.001-07:00

AM Cardio
Elliptical; 30 mins; 310 cals; 2.50 miles

Tuesday 7/5

2011-07-06T09:49:00.002-07:00

PM Training - Back & Delts
Warmup:
Elliptical; 2 mins

Seated cable low rows: 16 - 3x10
Underhand grip lat pulldowns: 8 - 2x10; 9 - 2x8; 10 - 2x7, 1x8
Seated mid row: 9 - 1x8; 10 - 2x6, 2x7
Seated DB side laterals: 20lb DBs - 5x5
High incline cable shoulder press: 6 - 4x8
Cable shrugs: 21 - 4x16

Macros:
Cals: 1,561
Fat: 48.1g/28%
Carbs: 118.7g/28%
Protein: 126g/34%
(little light on the protein, but just couldn't eat anymore today)

Monday 7/4

2011-07-06T09:49:00.001-07:00

AM Cardio
Elliptical; 30 mins; 313 cals; 2.52 miles

Crunch on fitball w/med ball held O/H: 4x20

**Struggling with staying motivated....

Friday 7/1 - Sunday 7/3

2011-07-06T09:48:00.000-07:00

Weekend of big projects around the house.....

Thursday 6/30

2011-07-06T09:46:00.000-07:00

AM Training - Back & Delts
Warmup:
Elliptical; 3 mins

Underhand grip lat pulldowns: 9 - 2x8; 10 - 3x8
Seated cable mid row: 9 - 5x8
Seated DB side laterals: 20lb DBs - 5x5
Cable high incline shoulder presses: 6 - 2x8, 2x9
Seated cable low row: 16 - 2x10; 17 - 1x10
Cable shrugs: 21 - 4x20
(using the whole stack on these)

Weds 6/29

2011-06-30T04:46:00.000-07:00

AM Cardio
Elliptical; 30 mins; 320 cals; 2.56 miles

Macros:
Cals: 1,344
Fat: 48.4g/32%
Carbs: 48.8g/11%
Protein: 112.4g/35%

Weight: 164.4lbs

Tuesday 6/28

2011-06-29T08:35:00.000-07:00

AM Cardio
Elliptical; 30 mins; 319 cals; 2.56 miles

PM Training - Chest/Biceps/Triceps
Warmup:
Elliptical; 2 mins

Flat cable chest flyes: 5 - 3x10
Flat cable chest press: 7 - 1x8; 8 - 4x8
Incline DB Press: 35lb DBs - 4x8
Incline DB curls: 25lb DBs - 2x6, 1x5, 2x6
Cable O/H Tricep Exts w/rope: 12 - 3x10, 1x12
Cable curls: 9 - 1x8, 3x10
Dips on flat bench: 2x16, 2x18

Macros:
Cals: 1,450
Fat: 34.4g/22%
Carbs: 123.4g/32%
Protein: 159.8g/47%

Monday 6/27

2011-06-29T08:34:00.000-07:00

AM Cardio
Elliptical; 30 mins; 316 cals; 2.54 miles

Macros:
Cals: 1,580
Fat: 39.5g/22%
Carbs: 59.6g/13%
Protein: 142.1g/38%

Sunday 6/26

2011-06-29T08:33:00.000-07:00

Off Day...

Macros:
Cals: 1,549
Fat: 33.4g/19%
Carbs: 68.2g/15%
Protein: 119.2g/33%

Monday 6/20

2011-06-28T04:33:00.001-07:00

AM Cardio
Elliptical; 30 mins; 316 cals; 2.54 miles

Sunday 6/19

2011-06-28T04:32:00.000-07:00

AM Cardio
Spin bike; 20 mins total time - 5 min warmup + 15 sprints over 15 mins
Elliptical; 20 mins; 205 cals; 1.66 miles

Saturday 6/18

2011-06-20T09:21:00.001-07:00

Off day

Friday 6/17

2011-06-20T09:20:00.000-07:00

Kitty emergency last nite + I'm really tired....so off day today...

Thursday 6/16

2011-06-20T09:19:00.000-07:00

Cardio Only Day

AM Cardio
Spin bike - 10 min warmup + 15 sprints over 15 mins
Elliptical; 15 mins; 152 cals; 1.23 miles

**Glad it was a cardio only day...my shoulder really hurts....also forgot to log my food today...

Weds 6/15

2011-06-20T09:15:00.000-07:00

PM Training - Back & Hamstrings
Warmup:
Walked to the gym from work
Reverse Pec deck: 85 - 1x8
(annnnnd hurt my right shoulder on this....ouch!)
Macine back ext: 160lbs - 3x10

Machine lat pulldown: 70 - 3x10; 90 - 2x8; 110 - 3x6
HS Iso-lat high row: 70lbs each side - 3x10
SLDL w/std bar: 90lbs added - 2x6; 110lbs added - 3x6
1-armed DB bench row: 50lb DB - 4x8 each side
Seated leg curls: 110lbs - 1x10; 120lbs - 4x8
Hip Abductor: 270lbs - 4x8

Machine ab crunch: 130lbs - 4x10

**Forgot to log my PWO & evening food & now I don't remember what I ate! Nothing off plan tho....

Tuesday 6/14

2011-06-20T09:13:00.001-07:00

**Wow! I'm farther behind in posting than I thought....

AM Cardio
Elliptical; 30 mins; 299 cal; 2.44 miles

PM Training - Delts & Triceps
Warmup:
Upright cable rows: 10 - 3x8

Seated O/H DB Press: 20lb DBs - 2x8; 25lb DBs - 2x8; 30lb DBs - 1x8, 2x7
Seated DB Side laterals: 20lb DBs - 4x5
Seated DB Front laterals: 20lb DBs - 3x6, 1x7
Cable triceps pressdown: 7 - 2x10; 8 - 3x8
DB Tricep exts: 20lb DB - 4x10 each side

Macros:
Cals: 1,510
Fat: 62.5g/38%
Carbs: 94.6g/22%
Protein: 143.3g/40%

Monday 6/13

2011-06-14T09:13:00.001-07:00

AM Training - Chest & Biceps
Pushups: 3x15
Seated cable flyes: 5 - 3x10
Incline DB Press: 35lb DBs - 5x8
Rope cable curls: 10 - 1x10; 11 - 3x8
Superset:
Seated vertical chest press: 8 - 2x8, 2x10
Curls w/EZ bar: 45lbs added - 3x6

PM Cardio
Walk outside; 45 mins
(too nice out to do the Elliptical)

Macros:
Cals: 1,616
Fat: 49.5g/28%
Carbs: 82.1g/18%
Protein: 127.3g/33%

Sunday 6/12

2011-06-13T04:29:00.000-07:00

AM Cardio
Spin bike: 20 mins total time; 5 min warmup + 15 sprints @ 15 mins
Elliptical; 20 mins; 200 cals; 1.63 miles

Macros:
Cals: 1,874
Fat: 39.7g/19%
Carbs: 68.5g/15%
Protein: 124.1g/28%

Saturday 6/11

2011-06-11T07:19:00.000-07:00

AM Cardio
Elliptical; 40 mins; 394 cals; 3.22 miles

Weight = 164.4lbs

Friday 6/10

2011-06-11T07:18:00.000-07:00

PM Training - Legs & Abs
Walked to the gym from work
DB Step ups: 15lb DBs - 3x10 each side
Front squats w/std bar: 60lbs added - 2x7
(the bar bothered my shoulder too much, so switched to regular squats)
Squats w/std bar: 90lbs added - 2x8; 110lbs added - 4x7
Single-legged seated calf raises: 55lbs - 2x15*; 60lbs - 3x15*
*each side
Sumo DB squat; heels on plate: 70lb DB - 1x10; 75lb DB - 3x10
Leg exts: 150lbs - 4x10

LF ab crunch: 130lbs - 3x8, 1x10
Side bends w/45lb Plate: 4x8 each side

Macros:
Cals: 1,896
Fat: 52.5g/25%
Carbs: 164.7g/32%
Protein: 115.4g/25%

Thursday 6/9

2011-06-11T06:59:00.000-07:00

AM Training - Chest & Biceps
Pushups: 3x16
Seated cable flyes: 5 - 3x10
Incline DB Press: 35lb DBs - 5x8
Vertical cable chest press: 7 - 1x10; 8 - 3x8
Standing curls w/EZ bar: 45lbs added - 1x5, 4x6
Rope cable curls: 10 - 2x10; 11 - 3x8

Wednesday 6/8

2011-06-09T09:19:00.000-07:00

AM Cardio
Spin bike - 35 mins total time; 5 min w/u, 20 sprints @ 20 mins; 10 min cooldown

Macros:
Cals: 1,498
Fat: 35g/21%
Carbs: 78.4g/19%
Protein: 150.3g/43%

Tuesday 6/7

2011-06-08T05:56:00.000-07:00

AM Cardio
Elliptical; 27 mins; 295 cals; 2.34 miles

PM Training - Back & Hamstrings
Warmup:
Walk to gym from work
ARC trainer - 2 mins
Machine back exts: 160lbs - 3x10
Seated Reverse pec deck: 85lbs - 3x10

Cable Wide-grip lat pulldowns: 100lbs - 2x8; 104lbs (?) - 2x7, 1x6
(added these "extra" weights to the cable stack & I think they are 2lbs each, but unsure)
SLDL w/std bar: 90lbs added - 2x8; 110lbs added - 3x6
DB 1-armed bench rows: 50lb DB - 4x8 each side
HS Iso-lat high rows: 70lbs each side - 3x10
Seated leg curls: 110lbs - 1x10; 120lbs - 4x8
Hip Abductor: 270lbs - 4x8

Macros:
Cals: 1,249
Fat: 39.8g/29%
Carbs: 88.7g/24%
Protein: 142.1g/47%

Monday 6/6

2011-06-07T09:16:00.000-07:00

AM Cardio
Elliptical; 30 mins; 315 cals; 2.53 miles

PM Training - Delts & Triceps
Warmup:
Elliptical - 2 mins
Upright cable rows: 10 - 3x8

Seated O/H DB Press: 25lb DBs - 2x8; 30lb DBs - 3x7
Seated side DB lateral raises: 15lb DBs - 1x10; 20lb DBs - 3x6
Seated DB front raises: 20lb DBS - 4x6
Cable tricep pressdowns: 7 - 2x10; 8 - 3x8
Lying DB tricep exts: 20lb DB - 1x10*; 25lb DB - 3x8*
*each side

Abs:
Decline bench crunch: 2x18, 1x16, 1x18

Macros:
Cals: 1,860
Fat: 33.7g/16%
Carbs: 123.7g/25%
Protein: 158.1g/35%

Sunday 6/5

2011-06-06T13:02:00.000-07:00

AM Cardio
Elliptical; 40 mins; 428 cals; 3.43 miles

Macros:
Cals: 1,799
Fat: 60.3g/30%
Carbs: 47.6g/10%
Protein: 150.5g/36%

Saturday 6/4

2011-06-05T06:31:00.001-07:00

Off day - worked Matt's Middletown, DE show

Weight = 163.6lbs

Friday 6/3

2011-06-05T06:24:00.000-07:00

PM Training - Legs & Abs
Warmup:
Walked to gym from work

DB step ups on high platform: 15lb DBs - 3x10 each side
Sumo DB squat, heels on plate: 65lb DB - 1x10; 70lb DB - 3x10
Front squats w/std bar: 60lbs added - 6x8
SLDLs w/std bar: 90lbs added - 1x7, 1x6; 110lbs added - 2x6, 1x7
Single-legged calf raises: 45lbs - 2x16*, 3x18*
*each side
Leg exts: 150lbs - 3x10
Seated leg curls: 110lbs - 1x10; 115lbs - 1x10; 120lbs - 3x8

Side bends w/45lb Plate: 3x8 each side
LF Ab crunch: 130lbs - 4x8

Macros:
Cals: 1,510
Fat: 44.8g/27%
Carbs: 108g/27%
Protein: 128.1g/36%

Thursday 6/2

2011-06-05T06:19:00.000-07:00

AM Cardio
Spin bike; 30 mins total time - 5 min w/u, 15 sprints over 15 mins, 10 min cooldown

PM Training - Back
Warmup:
Elliptical - 2 mins

Straight-arm pulldowns: 5 - 3x12
Wide-grip lat pulldowns: 9 - 2x8; 10 - 1x6, 2x7
1-armed DB bench rows: 50lb DB - 4x8 each side
Seated DB reverse lat raises: 25lb DBs - 1x8, 2x10

Macros:
Cals: 1,675
Fat: 56.7g/30%
Carbs: 124.5g/28%
Protein: 165.7g/41%

Weds 6/1/11

2011-06-02T09:42:00.000-07:00

Off day - had to go into work early & stay late....

Tuesday 5/31

2011-06-02T09:39:00.000-07:00

AM Training - Delts & Triceps
Warmup:
Cable upright rows: 10 - 3x8

Seated O/H DB Press: 20lb DBs - 2x8; 25lb DBs - 2x8; 30lb DBs - 1x6, 2x7
Seated DB side laterals: 15lb DBs - 4x8
Seated DB front raises: 15lb DBs - 1x10, 3x12
Cable tricep pressdowns: 7 - 4x8, 1x10
1-armed O/H DB tricep exts: 20lb DB - 3x10*, 1x12*
*each side

Macros:
Cals: 1,259
Fat: 44.9g/33%
Carbs: 70.4g/20%
Protein: 140.3g/48%

Monday 5/30

2011-05-31T09:24:00.001-07:00

AM Cardio
Elliptical; 40 mins; 425 cals; 3.41 miles

PM Training - Chest & Biceps
Pushups: 3x15
Incline DB Press: 35lb DBs - 1x7, 4x8
Seated vertical cable chest press: 7 - 1x8, 3x10
Standing curls w/EZ bar: 40lbs added - 3x6, 1x7; 45lbs added - 1x6
Rope cable curls: 10 - 2x10; 11 - 2x8

Decline bench crunch: 1x15, 2x16

Macros:
Cals: 2,031
Fat: 81g/36%
Carbs: 93.9g/17%
Protein: 147.4g/31%

Sunday 5/29

2011-05-31T09:23:00.002-07:00

AM Cardio
Elliptical; 40 mins; 432 cals; 3.44 miles

Saturday 5/28

2011-05-31T09:23:00.001-07:00

Off day - cleaned out the crawl space...

Friday 5/27

2011-05-28T07:17:00.000-07:00

PM Training - Legs
Warmup:
Walked to the parking garage/then to the gym....

DB step ups: 15lb DBs - 3x10 each side
DB Sumo squat, heels on plate: 65lb DB - 4x10
Front squats w/std bar, narrow stance: 50lbs added - 1x6; 60lbs added - 2x6, 2x7, 1x8
Single-legged seated calf: 55lbs - 2x15*, 2x16*
*each side
Leg exts: 150lbs - 3x10
Hips abductors: 260lbs - 4x10

Macros:
Cals: 1,246
Fat: 42.4g/31%
Carbs: 112.1g/33%
Protein: 108.2g/36%

*Haven't felt as tired this week working out at night.....haven't been hungry this week much...

Weight = 162.8lbs (Sat. morning)

Thursday 5/26

2011-05-27T06:52:00.000-07:00

PM Training - Delts, Triceps & Abs
Warmup:
Walk to gym from work
ARC trainer - 2 mins

Seated O/H DB Press: 20lb DBs - 2x8; 25lb DBs - 2x8; 30lb DBs - 3x7
Seated DB side laterals: 15lb DBs - 2x8, 1x9, 1x10
Front raises w/plate: 35lb plate - 1x8, 1x9, 2x10
Seated machine tricep pressdowns: 110lbs - 5x10
Seated tricep ext machine: 110lbs - 4x10

Side bends w/45lb Plate: 4x8 each side
LF Ab crunch machine: 110lbs - 4x10

PWO Cardio
Treadmill; 30 mins; 1.58 miles

Macros:
Cals: 1,318
Fat: 46.9g/32%
Carbs: 87.1g/24%
Protein: 141.9g/45%

Weds 5/25

2011-05-26T07:05:00.001-07:00

PM Training - Chest & Biceps
**Needed something to do after work so to the gym it was!

Warmup:
ARC Trainer - 3 mins

HS Incline chest press: 45lbs each side - 2x8; 55lbs each side - 1x6, 2x7, 1x6, 1x7
Cable crossovers: 30lbs each side - 3x12
(saw some decent definition while doing these!)
EZ bar curls: 30lbs added - 1x6; 40lbs added - 4x5
Flat chest press w/std bar: 50lbs added - 2x8, 2x9
Rope cable curls: 42.5lbs - 1x10; 50lbs - 3x8

PWO Cardio
Treadmill; 20 mins; 1.06 miles

Macros:
Cals: 1,173
Fat: 45.5g/35%
Carbs: 88.8g/27%
Protein: 105.7g/38%

Tuesday 5/24

2011-05-25T05:29:00.000-07:00

*Decided to hit the gym after all....and since I was at the gym, decided to use some different equipment...

PM Training - Back, Hamstrings & Abs
Warmup:
Walk to gym from work
Elliptical - 3 mins

HS High row: 70lbs each side - 5x8
SLDL w/Std bar: 90lbs added - 5x6
HS Iso-lat row: 55lbs each side - 1x10; 60lbs each side - 3x10
Seated leg curls: 110lbs - 4x8, 1x10
Cable straight-arm pulldowns: 40lbs - 1x10; 50lbs - 2x8
Cable rope crunch: 85lbs - 4x10
Machine back exts: 160lbs - 4x10

**Pretty much just going thru the motions on the workout, so nothing spectacular...

Macros:
Cals: 1,141
Fat: 38.8g/31%
Carbs: 78.9g/25%
Protein: 122.1g/44%

Sun 5/22 & Mon 5/23

2011-05-24T13:25:00.002-07:00

Off days...

Sat 5/21/11

2011-05-24T13:25:00.001-07:00

Expedited the show....yes, I'm counting it as cardio! LOL

Friday 5/20/11

2011-05-24T13:23:00.001-07:00

AM Training - Back & Abs
Warmup:
Face pulls: 8 - 3x10

Straight-arm pulldowns: 5 - 4x12
1-armed DB bent over rows: 50lb DB - 1x7*, 2x6*, 2x7*
Wide-grip lat pulldowns: 8 - 2x12, 1x10, 1x12

Crunch on fitball w/50lb DB - 4x16, 1x18

Thursday 5/19

2011-05-24T13:22:00.000-07:00

**Catching up with last week...

AM Cardio
Elliptical; 40 mins; 411 cals; 3.29 miles

Weds 5/18

2011-05-19T06:28:00.000-07:00

AM Training - Legs
Warmup:
Walk on treadmill; 4 mins

Squats w/std bar: 90lbs added - 6x10
SLDL w/std bar: 90lbs added - 1x8; 110lbs added - 3x6, 1x7
High reps seated calf: 90lbs - 1x22, 2x20, 1x22, 1x20
(seriously, I felt sick after doing these they hurt so much!)
Leg exts: 160lbs - 4x6
Seated leg curls: 110lbs - 4x8
Seated leg press machine (alt. to hack squat): 190lbs - 2x8; 200lbs - 2x8
Hip abductor: 260lbs - 3x8

**Short on time, but good energy in the gym!! Sore today (Thurs.) Weight = 167lbs

Macros:
Cals: 1,593
Fat: 34.2g/19%
Carbs: 89.5g/20%
Protein: 149.2g/40%
(Ate my carbs last night, pre & post workout)

Tuesday 5/17

2011-05-19T06:26:00.000-07:00

Cardio Only Day

AM Cardio
Spin bike; 20 mins total time - 5 min warmup + 15 sprints over 15 mins
Elliptical; 20 mins; 209 cals; 1.68 miles

Macros:
Cals: 1,912
Fat: 66.8g/32%
Carbs: 123.3g/24%
Protein: 121.9g/27%

*Decided to do something different for carbs since I'm planning on hitting the gym for legs early AM Weds & have carbs for my last meal today for (hopefully) more energy tomorrow morning....

Monday 5/16

2011-05-17T07:13:00.001-07:00

AM Cardio
Elliptical; 30 mins; 325 cals; 2.60 miles

PM Training - Delts & Triceps
Warmup:
Elliptical; 2 mins

Cable upright rows: 9 - 1x10; 10 - 3x10
Seated DB rear lat raises: 20lb DBs - 3x12
Seated DB O/H Press: 25lb DBs - 1x8; 30lb DBs - 1x6, 3x7, 1x6
Seated O/H cable tricep ext w/rope: 12 - 1x10, 1x8, 2x10, 1x9
DB Kickbacks: 30lb DB - 4x10 each side

Macros:
Cals: 2,085
Fat: 54.7g/24%
Carbs: 119.8g/21%
Protein: 150.4g/30%

Sunday 5/15

2011-05-16T08:26:00.001-07:00

AM Cardio
Elliptical; 30 mins; 323 cals; 2.58 miles

PM Training - Chest & Biceps
Warmup:
Elliptical; 2 mins

Seated cable incline flyes: 5 - 3x10
Flat seated cable chest press: 7 - 1x8; 8 - 2x8; 9 - 2x7
Standing Hammer grip DB curls: 25lb DBs - 4x9, 1x10
Incline DB Press: 35lb DBs - 4x8
DB Spider curls: 30lb DB - 5x5 each side

Macros:
Cals: 2,114
Fat: 50.6g/21%
Carbs: 106.7g/19%
Protein: 160.7g/32%

Saturday 5/14

2011-05-15T12:08:00.001-07:00

Off day....cheat meal....

Friday 5/13

2011-05-15T12:01:00.001-07:00

Friday the 13th! Dun dun dun!!

AM Training - Legs
Warmup:
Walk on treadmill - 6 mins

Walking lunges on treadmill; 15% incline; 2.0 mph: 3x25 each side
Leg press machine, feet high & wide: 190lbs - 2x10, 1x9, 1x10
Leg exts: 150lbs - 1x7; 160lbs - 1x6, 2x7 (PR!!)
Seated leg curls: 120lbs - 4x8
Hip Abductor: 260lbs - 1x8, 1x10, 1x9, 1x8
Seated calf raises, high reps: 90lbs - 2x20, 1x22, 1x21, 1x20
(Ouch! These hurt!)
Leg Press on leg sled, feet in narrow stance: 395lbs - 1x10; 485lbs - 4x10
(Couldn't get a squat rack all morning! So had to improvise)

Macros:
Cals: 1,974
Fat: 34.4g/16%
Carbs: 96.7g/18%
Protein: 153.7g/33%

Thursday 5/12

2011-05-15T11:58:00.000-07:00

Cardio Only Day

AM Cardio
Spin bike; 20 mins total time; 5 min warmup + 15 sprints over 15 mins
Elliptical; 20 mins; 209 cals; 1.68 miles

Macros:
Cals: 1,526
Fat: 31.6g/19%
Carbs: 69.1g/16%
Protein: 139.2g/38%

Weds 5/11

2011-05-12T06:43:00.000-07:00

PM Training - Back & Hamstrings
Warmup:
Elliptical - 2 mins
Cable lat pulldowns: 9 - 3x6

Cable straight arm pulldowns: 5 - 1x10, 2x12
1-armed DB bent-over row on flat bench: 50lb DB - 5x7 each side
SLDL w/EZ bar: 140lb added - 5x6
Seated reverse cable pulldown w/rope: 9 - 4x10
Glute/ham raise: 2x15, 2x16

Macros:
Cals: 1,805
Fat: 50g/25%
Carbs: 104.7g/22%
Protein: 148.9g/35%

Tuesday 5/10

2011-05-12T06:39:00.000-07:00

AM Training - Chest & Biceps
Warmup:
Elliptical - 2 mins

Seated cable flyes: 5 - 3x12
Seated flat cable chest press: 7 - 1x8; 8 - 1x7, 2x8; 9 - 1x6
DB Spider curls: 25lb DB - 3x6*; 30lb DB - 1x5*, 1x6*
Incline DB press: 35lb DBs - 2x8, 2x9
Standing DB Hammer curls: 25lb DBs - 4x9

PM Cardio
Elliptical; 30 mins; 306 cals; 2.48 miles

Macros:
Cals: 1,734
Fat: 47.0g/24%
Carbs: 103.5g/21%
Protein: 144.5g/35%

Monday 5/9

2011-05-10T09:26:00.000-07:00

**Took the day off from work...

Cardio:
Walk, outside, 25 mins
Garden - general outdoor/yard cleanup, planted plants, dug holes, moved dirt....

PM Training - Delts & Triceps
Cable upright rows: 9 - 1x8, 1x10; 10 - 2x8
Seated DB reverse lat raises: 20lb DBs - 3x10
Seated O/H DB Press: 25lb DBs - 1x8; 30lb DBs - 1x7, 2x6, 1x8
Cable O/H tricep exts w/rope: 12 - 5x10
DB kickbacks: 25lb DB - 1x10*; 30lb DBs - 3x10*
*each side

Crunch on fitball holding med. ball O/H: 3x25

Macros:
Cals: 1,291
Fat: 22g/15%
Carbs: 94.3g/27%
Protein: 99.4g/32%

*Underate more than I thought I did...

Sunday 5/8

2011-05-09T08:48:00.000-07:00

Mowed the lawn front & back, including the hill.
Did some weeding/gardening
More work on the deck - laid the deck boards (i did the grunt work - holding the boards in place on my hands & knees, pushing them into place, etc)

Saturday 5/7

2011-05-08T07:16:00.000-07:00

Expedited the Philly NGA show.....cardio! (11 hours on my feet!)

Thurs 5/5 & Fri 5/6

2011-05-08T07:10:00.002-07:00

Off.....didn't feel great...

Weds 5/4

2011-05-08T07:10:00.001-07:00

AM Cardio
Elliptical; 45 mins

Tuesday 5/3

2011-05-08T07:07:00.000-07:00

AM Training - Back & Biceps
Warmup:
Elliptical - 2 mins

Straight-arm pulldowns: 5 - 4x12
Bent-over 1-armed DB rows: 50 - 5x6 each side
Seated reverse rope pulldowns: 9 - 4x10
Standing DB hammer curls: 25lb DBs - 1x8, 1x9, 2x10
DB spider curls: 20lb DB - 1x6*, 2x5*, 2x6*
*each side

Monday 5/2/2011

2011-05-03T09:20:00.000-07:00

AM Training - Delts & Triceps
Warmup:
Elliptical - 2 mins

Seated O/H DB Press: 20lb DBs - 2x10; 25lb DBs - 2x8; 30lb DBS - 3x6
Cable upright rows: 10 - 1x8, 3x10
Seated DB rear lateral raises: 20lb DBs - 1x12; 25lb DBs - 2x10
Seated cable O/H tricep exts w/rope: 12 - 1x10; 13 - 2x8, 1x9, 1x8
DB Kickbacks: 25lb DB - 1x12*; 30lb DB - 3x10*
*each side

**No cardio...I'm exhausted! Building a deck frame is hard work!

Sat 4/30 & Sunday 5/1

2011-05-02T09:40:00.000-07:00

Deck build!

Friday 4/29

2011-05-02T09:39:00.000-07:00

No "official" cardio...but after work, I mowed the lawn front & back & then we went to Lowe's & got all the wood & concrete for the deck build...