Tuesday 5/5/09

Happy Cinco de Mayo!

AM Cardio
Elliptical; 35 mins; 365 cals burned; 3.00 miles

PM Weights - Chest & Arms B

Pushups to failure: 1x20, 1x18, 2x16
Incline DB Press: 40lb DBs - 6x5
Flat DB x reps: 40lb DBs - 3x10
Curls w/EZ bar: 40lbs added - 4x6
Cable tricep pressdowns: 7 - 1x8, 8 - 3x6
Superset:
Rope curl: 9 - 2x11
DB O/H extension: 20lb DB - 2x10 each arm

**Was scheduled to do legs tonite, but I had to go to the foot dr. instead.....much more fun! LOL So switched tomorrow's chest workout to today.....Legs tomorrow.....

Also saw pics of a girl competing with me for the Aug. show tonite.......I have a long way to go in comparison....

Macros:
Cals: 1,446
Fat: 38.8g/24%
Carbs: 115.1g/28%
Fiber: 19.9g
Net carbs: 95.2g
Protein: 162.4g/47%

Monday 5/4 Weights & Macros

PM Weights - Back/Shoulders B + Abs
Warmup:
Bent-over rows w/EZ bar: 40lbs added - 3x10

Wide-grip pulldowns: 9 - 2x6; 11 - 3x5
SLDL w/EZ bar: 90lbs added - 2x6; 110lbs added - 3x6
1-armed bent-over DB row: 40lb DB - 3x10 each side
Cable upright rows: 10 - 2x8; 11 - 2x8
DB side laterals, pyramid set:
10lb DBs - 1x6; 12lb DBs - 1x12; 15lb DBs - 1x6; 12lb DBs - 1x8
10lb DBs - 1x6; 12lb DBs - 1x12; 15lb DBs - 1x6; 12lb DBs - 1x6
10lb DBs - 1x6; 12lb DBs - 1x12; 15lb DBs - 1x6; 12lb DBs - 1x8

Abs:
Hip thrusts on bench: 3x25
Crunches on fitball w/6lb med. ball: 3x25

Macros:
Cals: 1,473
Fat: 35.6g/22%
Carbs: 123.3g/31%
Fiber: 18.8g
Net carbs: 104.5g
Protein: 168.3g/47%

Sunday 5/3 Macros & Monday 5/4 AM Cardio

Sunday 5/3 Macros:
Cals: 1,453
Fat: 46.2g/30%
Carbs: 92.6g/21%
Fiber: 24.6g
Net carbs: 68g
Protein: 167.9g/49%

Monday 5/4

AM Cardio
Spin bike; 25 mins; 15 sprints
(was running late this morning)

Measurements update

Sunday 5/3

Weight: 160lbs even
**My scale also measures bodyfat.....says I'm 38% LOL
Bust: 37 3/4"
Waist: 31"
Waist around belly button: 35"
Hips: 37 1/2"

Will do pics for you later if you want them....

Saturday 5/2 Training & Macros

Chest & Arms B
Pushups to failure: 1x20, 3x18
Incline DB Press: 40lb DBs - 6x5
Flat DB x reps: 40lb DBs - 3x10
Curls w/EZ bar: 40lbs added - 4x6
Cable tricep pressdowns: 7 - 2x6; 8 - 2x6
Superset:
Rope curls: 9 - 2x10
1-armed DB tricep exts: 20lb DB - 2x10 each arm

**Wasn't feeling particularly strong today.....felt tired all day........going to start adding Benefiber to my shakes as my fiber hasn't been as high as I like it to be.....

Macros:
Cals: 1,611
Fat: 44.3g/25%
Carbs: 136.2g/32%
Fiber: 21.9g
Net carbs: 114.3g
Protein: 162.7g/42%

Friday 5/1 Weights

PM Weights - Legs B
Walked to the gym from work
Walk on treadmill; 6 mins

Walking lunges on treadmill; 2.0mph; 15% incline - 3x50 (25 each side)
Leg press on leg sled: 395lbs - 2x8; 485lbs - 1x8; 495lbs - 2x8
Calf press on leg sled: 725lbs - 1x16, 1x18; 745lbs - 2x16
Squats w/std. bar: 90lbs added - 3x10
SLDL w/std bar: 90lbs added - 2x8; 110lbs added - 3x6
Hip Adduction: 210lbs - 3x10
Hip Abduction: 250lbs - 3x10
HS High row: 70lbs each side - 1x8; 75lbs each side - 2x8
(love this machine & just felt like doing them)
Rope crunch on LF cable rack: 62.5lbs - 1x12; 67.5lbs - 1x12; 72.5lbs - 1x12

**Tiny bit of posing practice....

Macros:
Cals: 1,735
Fat: 41.8g/22%
Carbs: 162.2g/37%
Fiber: 21.6g
Net carbs: 140.6
Protein: 176g/41%

**I was "bad" - I had sushi (just fish & rice rolls - tuna & salmon).....so the macros may or may not be right.....it's hard to find accurate info online about sushi nutritional info.....did the best I could, so the macros are my best guess.....

Thurs 4/30 Macros & Fri 5/1 AM Cardio

Macros 4/30:
Cals: 1,384
Fat: 42.7g/28%
Carbs: 85.5g/22%
Fiber: 16.7g
Net carbs: 68.8g
Protein: 162.8g/49%

Friday 5/1
AM Cardio
Elliptical; 30 mins; Hill program; 312 cals; 2.56 miles