Tuesday 6/30

I can't believe June is over already!!

AM Cardio
Elliptical; 35 mins; 354 cals; 3.09 miles

PM Weights - Chest & Biceps
Pushups - 1x16, 1x18

Seated vertical incline chest press: 7 - 4x8
Incline DB Press: 40lb DBs - 4x8
Flat DB Flyes: 30lb DBs - 2x10, 1x12
Incline DB curls, hammer grip: 25lb DBs - 3x7, 1x8
Standing cable curls: 9 - 1x8; 10 - 3x8

**Workout took a lot longer than it should have as I felt a bit weak today, so rest times in between sets was much longer than usual......tired & hungry all day today.....


Macros:
Cals: 1,343
Fat: 35.8g/24%
Carbs: 92.6g/26%
Fiber: 14.9g
Net carbs: 77.7g
Protein: 156.3g/49%

Monday 6/29

AM Cardio
Elliptical; 35 mins; 344 cals; 3.03 miles

PM Weights - Legs
Walked to the gym from work
ATG Squats w/std bar: 40lbs added - 2x10; 50lbs added - 2x10; 60lbs added - 2x8

Squats w/std bar: 90lbs added - 3x8
Lunges w/std bar: 30lbs added - 2x10 each leg
Leg press on leg sled: 395lbs - 2x8; 415lbs - 4x8
Calf press on leg sled: 755lbs - 5x15
Sissy squat w/20lb DB: 2x15, 1x16
Hip Adductor: 220lbs - 1x10, 2x9
Hip Abductor: 250lbs - 3x10

Posing practice - 3x each quarter turns & mandatories

Macros:
Cals: 1,373 cals
Fat: 29.8g/20%
Carbs: 121.5g/34%
Fiber: 16.4g
Net carbs: 105.1g
Protein: 152.4g/47%

Saturday 6/28 & Sunday 6/29 Macros

Sat 6/28

Macros:
Cals: 1,386
Fat: 40.1g/26%
Carbs: 59.1g/15%
Fiber: 14.8g
Net carbs: 44.3
Protein: 157g/47%

Sunday 6/29

AM Cardio
Elliptical; 35 mins; 375 cals; 3.24 miles

Macros:
Cals: 1,170
Fat: 34.4g/27%
Carbs: 60.4g/17%
Fiber: 13g
Net Carbs: 47.4g
Protein: 158g/56%

Saturday 6/26

Weight & measurements update:

Sat 6/26 Sat 6/20

Weight: 150.4lbs Weight: 150.6lbs
Waist: 29" Waist: 29"
Waist at belly button: 32.5" Waist at belly button: 33.5"
Bust: 36" Bust: 36"
Hips: 36" Hips: 36"


AM Cardio
Elliptical; 33 mins; 15 sprints; 400 cals; 3.44 miles

Abs:
Crunch on fitball holding 6lb med. ball overhead: 3x25
Hip thrusts on flat bench: 3x25

AM Cardio
Elliptical; 30 mins; 317 cals; 2.71 miles

PM Weights - Back & Hamstrings
Walk to the gym from work
ARC trainer - 3 mins

Underhand lat pulldown: 100lbs - 2x8; 115lbs - 1x6, 2x8
Machine back exts: 160lbs - 3x10
T-bar rows: 70lbs - 4x8
(added weight to what the guy before me was using, he said I made him feel bad LOL)
Shrugs on HS Iso-lateral chest bench: 90lbs each side - 1x10, 1x12; 100lbs each side - 2x10
DB SLDLs: 65lb DBs - 4x8
Seated low cable rows: 100lbs - 3x10
Seated leg curls to failure: 90lbs - 2x18, 3x16
(should I be adding weight to these & do lower reps?? Can "failure" be under 10 reps?)
Glute kickback machine: 150lbs - 1x8 each side, 2x6 each side

**Did a bit of posing practice in between sets....

Macros:
Cals: 1,405
Fat: 36.6/24%
Carbs: 115.5g/31%
Fiber: 18.7g
Net carbs: 96.8g
Protein: 153.9g/45%

Thursday 6/25

AM Cardio
Elliptical; 30 mins; 316 cals; 2.71 miles

PM Weights - Delts & Triceps
Warmup:
Rotator cuff work: 10lb DBs - 2x12
Reverse seated lateral raises: 20lb DBs - 3x10

Standing DB lateral raises: 15lb DBs - 1x8; 17.5lb DBs - 3x6
Seated o/h DB press: 25lb DBs - 1x10; 30lb DBs - 3x8
Cable inward shoulder press: 4 - 1x10; 5 - 2x10; 6 - 1x8
Dips on bench to failure: 1x22, 1x24, 1x24, 1x26
Seated o/h cable tricep exts: 10 - 1x12; 12 - 3x10

**And I actually got to leave work on time today!! Woot!

Macros:
Cals: 1,456
Fat: 37.6g/24%
Carbs: 119g/30%
Fiber: 21.1g
Net carbs: 97.9g
Protein: 159.2/46%

Wednesday 6/24

Cardio Only day!

AM Cardio
Spin bike; 30 mins - 15 sprints

**Wasn't really feeling it today......felt tired & lethargic today......shaping up to be another long day at work too - ended up being 10 hours today....I'm beat!

Macros:
Cals: 1,232
Fat: 40.5g/30%
Carbs: 62.8g/18%
Fiber: 17g
Net carbs: 45.8g
Protein: 154.3g/52%