PM Training - Chest & Arms
Warmup:
Elliptical; 2 mins
Pushups - 2x15, 2x16
Cable incline chest press: 6 - 2x8; 7 - 2x8; 8 - 1x6
(thought this would be easier on my neck)
Flat bench DB x reps: 40lb DBs - 3x10
Curls w/EZ bar: 45lbs added - 1x7, 1x6, 1x7, 1x8
Seated O/H Cable Tricep Exts w/rope: 12 - 1x10; 13 - 1x7, 1x8, 1x6
Superset:
Cable rope curls: 10 - 2x10
DB kickbacks: 30lb DB - 1x10, 2x12 each side
PWO Cardio
Elliptical; 35 mins; 372 cals; 3.14 miles
**Funny how only changing my schedule by 1/2 hour but getting up later makes me feel SO tired!! Totally exhausted this week. Back to the normal schedule next week....
Macros:
Cals: 1,571
Fat: 42.4g/24%
Carbs: 111g/26%
Protein: 149.5g/39%
Wednesday, February 24, 2010
Tuesday 2/23
Ended up being an off day - stopped by the Humane Society after work to drop off more paperwork & by the time I got home, I didn't feel like exercising.
Feeling very tired this week....plus my neck is completely jacked up again (can barely move my head) and it's so painful to lay down, I'm not sleeping well. Also having headaches during the day. This sux!
Feeling very tired this week....plus my neck is completely jacked up again (can barely move my head) and it's so painful to lay down, I'm not sleeping well. Also having headaches during the day. This sux!
Monday, February 22, 2010
Monday 2/22
PM Training - Back & Shoulders
Warmup:
Elliptical; 3 mins
DB Seated reverse lateral raises: 20lb DBs - 3x10
Cable straight-arm pulldowns: 5 - 2x10
Extra-wide grip lat pulldowns: 8 - 1x14, 1x12, 1x14, 1x16
Bent-over rows w/EZ bar: 90lbs added - 5x6
(Added wrong with my plates & only meant to put 70lbs on in addition to the bar, realized it was really 90lbs that I added but I went with it anyway!)
Asst'd Glute/Ham exts: 4x20
Seated reverse rope pulldowns: 8 - 2x10, 1x12
Cable upright rows: 10 - 2x8; 11 - 1x6, 2x8
DB seated side laterals up/down: 15lb DBs - 3x6, 1x7
PWO Cardio & Abs
Elliptical; 35 mins; 384 cals; 3.22 miles
Side bends w/25lb Plate: 4x25 each side
***Oh and my schedule at work has changed starting this week....I have to be at work by 7am, but that means I'll get out earlier....so I suppose I'll switch my workout to the evenings for a while...
Forgot to weigh myself all weekend!
Macros:
Cals: 1,261
Fat: 34.3g/24%
Carbs: 93.5g/28%
Protein: 153.3g/49%
Warmup:
Elliptical; 3 mins
DB Seated reverse lateral raises: 20lb DBs - 3x10
Cable straight-arm pulldowns: 5 - 2x10
Extra-wide grip lat pulldowns: 8 - 1x14, 1x12, 1x14, 1x16
Bent-over rows w/EZ bar: 90lbs added - 5x6
(Added wrong with my plates & only meant to put 70lbs on in addition to the bar, realized it was really 90lbs that I added but I went with it anyway!)
Asst'd Glute/Ham exts: 4x20
Seated reverse rope pulldowns: 8 - 2x10, 1x12
Cable upright rows: 10 - 2x8; 11 - 1x6, 2x8
DB seated side laterals up/down: 15lb DBs - 3x6, 1x7
PWO Cardio & Abs
Elliptical; 35 mins; 384 cals; 3.22 miles
Side bends w/25lb Plate: 4x25 each side
***Oh and my schedule at work has changed starting this week....I have to be at work by 7am, but that means I'll get out earlier....so I suppose I'll switch my workout to the evenings for a while...
Forgot to weigh myself all weekend!
Macros:
Cals: 1,261
Fat: 34.3g/24%
Carbs: 93.5g/28%
Protein: 153.3g/49%
Friday 2/19 thru Sunday 2/21
Friday 2/19
AM Cardio
Elliptical; 30 mins; 306 cals; 2.60 miles
Saturday 2/20
Total day off.....
Sunday 2/21
Nothing "official" with equipment or anything....went for a nice walk outside since it was so nice out.
AM Cardio
Elliptical; 30 mins; 306 cals; 2.60 miles
Saturday 2/20
Total day off.....
Sunday 2/21
Nothing "official" with equipment or anything....went for a nice walk outside since it was so nice out.
Friday, February 19, 2010
Thursday 2/18
PM Training - Legs
Warmup:
Walk to the gym from work
Walk on treadmill; 5 mins
Walking lunges on treadmill, 15% incline, 2.0mph - 3x25 each side
(Total treadmill time = 15 mins)
Squats w/std bar: 90lbs added - 2x8; 110lbs added - 3x6
Wide stance leg press on leg sled: 395lbs - 4x10
Heavy calf press on leg sled: 755lbs - 4x15
Seated leg curls: 110lbs - 4x8
Step ups w/15lb DBs - 3x10 each side
PWO Cardio - Treamill; 20 mins
**Not too bad of a workout for not wanting to go in the first place! Tired today & wasn't feeling overly strong...
Macros:
Cals: 1,585
Fat: 36.8g/21%
Carbs: 152.2g/36%
Protein: 169.2g/44%
Warmup:
Walk to the gym from work
Walk on treadmill; 5 mins
Walking lunges on treadmill, 15% incline, 2.0mph - 3x25 each side
(Total treadmill time = 15 mins)
Squats w/std bar: 90lbs added - 2x8; 110lbs added - 3x6
Wide stance leg press on leg sled: 395lbs - 4x10
Heavy calf press on leg sled: 755lbs - 4x15
Seated leg curls: 110lbs - 4x8
Step ups w/15lb DBs - 3x10 each side
PWO Cardio - Treamill; 20 mins
**Not too bad of a workout for not wanting to go in the first place! Tired today & wasn't feeling overly strong...
Macros:
Cals: 1,585
Fat: 36.8g/21%
Carbs: 152.2g/36%
Protein: 169.2g/44%
Thursday, February 18, 2010
Wednesday 2/17
AM Training - Chest & Arms
Warmup:
Elliptical; 2 mins
Pushups to failure: 1x20, 2x18, 1x16
Incline DB press: 35lb DBs - 2x8; 40lb DBs - 1x8, 1x7, 1x8
Flat bench DB x reps: 40lb DBs - 1x10, 2x12
(still not sure if I'm doing these right or not....)
Curls w/EZ bar: 45lbs added - 1x7, 1x6, 2x7
Superset:
Cable rope curls: 10 - 2x10
DB kickbacks: 30lb DB - 2x10 each side
**Didn't have to do the Tricep Pressdowns as I did Overhead tricep extensions on Monday since I read "pressdown" instead of "pulldown" on my sheet....LOL
Sluggish start to the workout....had a hard time getting going, plus I realized I just don't like doing chest. Felt very tired today also.
Macros:
Cals: 1,549
Fat: 42.6g/25%
Carbs: 107.3g/26%
Protein: 137.1g/37%
**Missed a meal at work due to being busy which is why the protein is low....
Warmup:
Elliptical; 2 mins
Pushups to failure: 1x20, 2x18, 1x16
Incline DB press: 35lb DBs - 2x8; 40lb DBs - 1x8, 1x7, 1x8
Flat bench DB x reps: 40lb DBs - 1x10, 2x12
(still not sure if I'm doing these right or not....)
Curls w/EZ bar: 45lbs added - 1x7, 1x6, 2x7
Superset:
Cable rope curls: 10 - 2x10
DB kickbacks: 30lb DB - 2x10 each side
**Didn't have to do the Tricep Pressdowns as I did Overhead tricep extensions on Monday since I read "pressdown" instead of "pulldown" on my sheet....LOL
Sluggish start to the workout....had a hard time getting going, plus I realized I just don't like doing chest. Felt very tired today also.
Macros:
Cals: 1,549
Fat: 42.6g/25%
Carbs: 107.3g/26%
Protein: 137.1g/37%
**Missed a meal at work due to being busy which is why the protein is low....
Wednesday, February 17, 2010
Tuesday 2/16
AM Cardio
Spin bike; 20 mins - 5 min warmup + 15 mins/15 sprints
Elliptical; 20 mins; 214 cals; 1.80 miles
Abs:
Side bends w/25lb plate: 3x15 each side
**Just realized from Monday's workout that I did tricep extensions as I read "pressdown" instead of "pulldown." D'oh! LOL
**Came home to a special dinner made for me last nite - steak & shrimp with a few onion rings....So macros are approximated as I didn't weigh the steak or shrimp.....haven't had a steak in a looooonnngggg time...
Macros:
Cals: 1,729
Fat: 57.9g/30%
Carbs: 98.6g/22%
Protein: 145.2g/35%
Spin bike; 20 mins - 5 min warmup + 15 mins/15 sprints
Elliptical; 20 mins; 214 cals; 1.80 miles
Abs:
Side bends w/25lb plate: 3x15 each side
**Just realized from Monday's workout that I did tricep extensions as I read "pressdown" instead of "pulldown." D'oh! LOL
**Came home to a special dinner made for me last nite - steak & shrimp with a few onion rings....So macros are approximated as I didn't weigh the steak or shrimp.....haven't had a steak in a looooonnngggg time...
Macros:
Cals: 1,729
Fat: 57.9g/30%
Carbs: 98.6g/22%
Protein: 145.2g/35%
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