Wednesday 7/8

AM Cardio
Elliptical; 35 mins; 373 cals; 3.22 miles

PM Weights - Legs
Walked to the gym from work
Walk on treadmill; 4 mins

Walking lunges on treadmill @ 2.0mph @ 15% incline: 1x25*, 1x30*
*each side
Squats w/std bar: 90lbs added - 2x10; 100lbs added - 4x10
SLDL w/std bar: 90lbs added - 2x8; 100lbs added - 2x8
Seated calf: 45lbs - 1x30, 1x25, 1x27, 1x26, 1x28
(45lbs seems like a sissy weight, but my calves were SO tight that the seated calf HURT like a mofo)
Leg press on leg sled: 395lbs - 1x10; 415lbs - 2x10
Hip Adductor: 230lbs - 1x10, 2x8
Hip Abductor: 255lbs - 3x10
Leg Exts: 150lbs - 1x8; 155lbs - 1x8; 160lbs - 1x8

Posing practice, Qtr turns + Mandatories - 2x thru
(the little room I do this in got way too crowded, so I had to bail)

Abs:
Machine crunch: 125lbs - 3x12
Precor V-crunch ab machine w/10lbs added - 3x15

**Spackled some when I got home....

Macros:
Cals: 1,361
Fat: 28.6g/19%
Carbs: 120.4g/33%
Fiber: 20.2g
Net carbs: 100.2g
Protein: 158.4g/49%

Tuesday 7/7

AM Training - Delts & Triceps
Elliptical; 5 mins
Rotator cuff DB work: 10lb DBs - 3x10

Seated O/H DB press: 25lb DBs - 1x8; 30lb DBs - 1x6, 2x8
Cable upright rows: 9 - 1x10; 10 - 1x8, 1x10; 11 - 1x8
Seated DB rear lateral raises: 20lb DBs - 2x10, 1x12
EZ Bar Skullcrushers: 45lbs added - 4x10
DB kickback: 25lb DBs - 1x10*, 1x12*; 30lb DB - 2x10*
*each side

**Decided to do my workout this morning being that on timecard day of a payroll week, one never knows how the day will go.....not too bad today tho.....And it still amazes me that my lifts are still as strong as they are & I'm even increasing on some!!

Oh, there was also a BIG pile of donuts & bagels at work today.......wtf? Anyway, they looked good tho I didn't have any.....and I know if I had one, they wouldn't taste as good as they looked....

But what got me every time I went near them (they were in the copy room) was the SMELL....the yeasty-bready smell was getting to me.....whew!

/rant

Macros:
Cals: 1,293
Fat: 33g/24%
Carbs: 93.6g/25%
Fiber: 20.5g
Net carbs: 73.2g
Protein: 157.9g/52%

Monday 7/5

AM Cardio
Elliptical; 35 mins; 371 cals; 3.21 miles

PM Weights - Chest & Biceps
Pushups - 2x20

Flat DB Press: 40lb DBs - 2x8; 45lb DBs - 2x8; 50lb DBs - 2x6 PR!
Incline DB Press: 40lb DBs - 4x8
Incline DB Flyes: 25lb DBs - 3x10
Standing EZ bar curls: 45lbs added - 1x5, 3x6
Hammer DB Curls: 20lb DBs - 2x10; 25lb DBs - 2x8

Macros:
Cals: 1,329
Fat: 38.7g/26%
Carbs: 92g/25%
Fiber: 16.1g
Net carbs: 75.9g
Protein: 156.6g/49%

Sunday 7/5 Macros

Cals: 1,152
Fat: 33.8g/26%
Carbs: 60.4g/18%
Fiber: 9.6g
Net carbs: 50.8g
Protein: 158.6g/56%

**Ended up taping & mudding the closet doorway & mudding the rest of the room again.....Extra cardio!

Fri, Sat, Sun 7/3 - 7/5

Friday 7/3

Training: Back & Hamstrings

**Had a bit of trouble getting started this morning.....also modified the workout due to it being at home.....

Warmup: Elliptical; 4 mins

Underhand lat pulldown: 8 - 1x8; 9 - 1x8; 10 - 1x8; 11 - 2x6
Seated mid row: 8 - 1x8; 9 - 1x8; 10 - 1x6, 2x8
SLDL w/EZ bar: 122.5lbs - 1x8, 3x10
Shrugs w/EZ bar: 122.5lbs - 4x10
Seated cable row: 16 - 1x10, 2x12
Stability ball roll to failure: 1x25, 2x30, 2x32
Bridge w/25lb plate: 1x22, 1x25, 1x30

Macros:
Cals: 1,457
Fat: 37.1g/23%
Carbs: 88.9g/21%
Fiber: 16.1g
Net carbs: 72.8g
Protein: 157.6g/45%
Sat 7/4

Never got to do my workout today (cardio only).....needed to be over the step-daughter's house to paint by 10am and I spent about 1 hour beforehand putting another coat of spackle upstairs....then we painted what will be her BR at her house....

After her house we went to Lowe's for supplies, came home & demo'd the guest BR (which is the room we've been working on) closet doorway to enlarge the closet door opening......Back to Lowe's again for more supplies & my very own Nailgun set!! I'm like a kid at Christmas....woot!

By the time all this was done, it was 7pm and I was beat!

Macros:
Cals: 1,388
Fat: 37.1g/24%
Carbs: 65.7g/17%
Fiber: 11.9g
Net carbs: 53.8g
Protein: 143.8g/44%

Sun 7/5

AM Cardio
Elliptical; 35 mins; 366 cals; 3.18 miles

Abs:
Crunch on fitball w/25lb plate: 3x20
Leg raises on floor w/fitball: 3x20

**Holding off on doing weight & measurements due to extenuating circumstances.....

Thursday 7/2

Delts & Triceps
Warmup: Elliptical; 5 mins

Seated reverse DB lateral raises: 20lb DBs - 3x10
Standing DB Side lateral raises: 15lb DBs - 1x8; 17.5lb DBs - 3x6
Seated DB O/H press: 30lb DBs - 4x8
Seated cable inward shoulder press: 5 - 4x10
Dips to failure on flat bench: 1x22, 3x24
Seated o/h cable tricep exts: 12 - 4x10


Macros:
Cals: 1,313
Fat: 36.7g/25%
Carbs: 93.3g/25%
Fiber: 16g
Net carbs: 77.3
Protein: 157.2g/49%

Wednesday 7/1

AM Cardio
Spin bike; 30 mins; 16 sprints

Abs:
Russian twist w/6lb med. ball: 2x40, 1x50
Decline bench crunch: 3x20
Leg scissors on flat bench: 1x30, 2x50

**And I'm off from work the rest of the week! Yay!

Macros:
Cals: 1,189
Fat: 37.5g/29%
Carbs: 57.2g/17%
Fiber: 15.1g
Net carbs: 42.1g
Protein: 153.1g/55%