Friday 6/5

AM Cardio
Elliptical; 30 mins; 313 cals; 2.68 miles

PM Weights - Back & Hamstrings
Walked to the gym from work
ARC trainer; 4 mins

Wide grip lat pulldowns: 100lbs - 2x10; 115lbs - 3x6
Machine back exts: 150lbs - 3x10
Seated cable row: 100lbs - 1x10, 1x8, 1x10
HS Iso-lat rows: 70lbs each side - 3x8
HS High rows: 70lbs each side - 3x10
Seated leg curls: 90lbs - 1x10; 100lbs - 1x10; 110lbs - 3x8
Glute kickback machine: 130lbs - 1x8 each side; 135lbs - 1x8 each side - 140lbs - 2x8 each side
Rope crunch on LF cable rack: 72.5lbs - 3x10

15 mins posing practice

**Felt very tired today and really, really hungry......

Thursday 6/4

AM Cardio
Elliptical; 30 mins; 311 cals; 2.67 miles

PM Weights - Delts & Triceps
Warmup:
Various shoulder stuff: 3x10 of 3 diff. things
Seated reverse DB lateral raises: 20lb DBs - 1x8, 2x10

Seated O/H DB press: 25lb DBs - 1x8; 30lb DBs - 1x8, 1x7, 1x8
Seated Side DB laterals: 12lb DBs - 1x10; 15lb DBs - 3x8
Front raises w/30lb DB - 4x10
Cable tricep pressdown: 7 - 1x10; 9 - 3x10
Seated O/H DB Tricep Exts: 40lb DB - 1x12; 45lb DB - 1x10, 2x12

Macros:
Cals: 1,393
Fat: 35.9g/23%
Carbs: 119.4g/31%
Fiber: 21.4g
Net carbs: 98g
Protein: 156.2g/46%

**No PB today..I miss it already....A haiku:

Peanut Butter Yum
True bliss from a jar or spoon
Pure deliciousness

Weds 6/3 Corrected Macros

I forgot (for real!) to eat my last meal last nite, so these are the corrected macros with it removed....

Cals: 1,120
Fat: 42g/34%
Carbs: 54.4g/17%
Fiber: 16.2g
Net carbs: 38.2g
Protein: 133.3g/50%

Wednesday 6/3

AM Cardio
Spin bike; 30 mins - 16 sprints

Abs:
Crunch on fitball w/30lb DB - 3x20
Hip thrusts on flat bench - 4x25

Macros:
Cals: 1,220
Fat: 44g/32%
Carbs: 57.4g/16%
Fiber: 17.2g
Net carbs: 40.2g
Protein: 153.3g/52%

**I'm declaring my office a Peanut Butter free zone!! I'm falling into my "overeating the PB phase."

Tuesday 6/2

AM Cardio
Elliptical; 30 mins; 319 cals; 2.67 miles

PM Weights - Chest & Biceps
Pushups - 1x14, 2x16
Incline DB Press: 40lb DBs - 2x8; 45lb DBs - 2x6
Flat DB Press: 40lb DBs - 2x10; 45lb DBs - 2x8
Seated cable flyes: 4 - 1x10; 5 - 2x8
Bicep curls w/EZ bar: 40lbs added - 4x6
Cable rope curls: 9 - 1x8; 10 - 3x8

Macros:
Cals: 1,393
Fat: 33.5g/22%
Carbs: 121.3g/32%
Fiber: 17.9g
Net carbs: 103.4
Protein: 153.2g/46%

**Beginning to notice a hint of upper abs showing & I can see a bit of the outline of my breastbone....

Monday 6/1

PM Weights - Legs
Walked to the gym from the office...
ATG squats w/std bar: 30lbs added - 1x10; 40lbs added - 2x10; 50lbs added - 1x10; 60lbs added - 1x10

Front squats w/std bar: 50lbs added - 2x10; 70lbs added - 4x6
1-legged seated calf: 45lbs - 1x15*; 50lbs - 1x15*, 1x18*; 55lbs - 2x15*
*each side
Sumo DB squat, heels on plate: 55lb DB - 4x10
Leg Exts: 140lbs - 3x10
Hip Abductor: 250lbs - 3x10
Hip Adductor: 220lbs - 1x10; 230lbs - 2x8
DB step ups on high step: 12lb DBs - 2x10 each side

Macros:
Cals: 1,476
Fat: 30.2g/19%
Carbs: 149.9g/37%
Fiber: 22.7g
Net carbs: 127.2
Protein: 155g/44%

**Question: Diet-wise - is Back/Hammies day for diet considered a Leg day or a Workout day?

Sunday 5/31

Rest day!! Yay!

Macros:
Cals: 1,336
Fat: 48.0g/33%
Carbs: 61.1g/16%
Fiber: 15.3g
Net carbs: 45.8g
Protein: 161.1g/51%

**Over on fat cuz I'm Jen & I overate my allotment of peanut butter....