Friday 1/8

AM Cardio
Elliptical; 45 mins; 429 cals; 3.80 miles

**Friday was a very stressful, hair-pulling out, screaming silently kind of day....

Thursday 1/7

AM Training - Legs
Warmup:
Treadmill - 5 mins
ATG squats w/std bar: 50lbs added - 2x8; 60lbs added - 2x8; 70lbs added - 1x8

Front squats w/std bar: 60lbs added - 2x6; 70lbs added - 4x6
Seated calf: 125lbs - 1x15, 2x16
SLDL w/DBs: 65lb DBs - 2x8, 2x9
DB Split squat, back foot on bench: 25lb DBs - 3x8 each side
Leg exts: 130lbs - 3x10
Machine leg press; feet high: 150lbs - 1x10; 160lbs - 1x8, 1x10; 170lbs - 1x10
Calf press on machine leg press, toes pointed out: 270lbs - 2x16; 300lbs - 1x16
Hip Abductor: 240lbs - 1x8, 1x10; 250lbs - 1x8
Nautilus Hip Adductor: 115lbs - 1x10, 2x8

**Tired again today.....went to sleep earlier last nite and I ended up waking up at 2am.....can't win......meh!

Macros:
Cals: 1,605
Fat: 39.9g/22%
Carbs: 128.8g/31%
Protein: 137.7g/36%

**Pretty sure these are accurate numbers....hard to remember for sure since I'm behind in my postings.....didn't realize I was that far behind!

Wednesday 1/6

AM Training - Chest & Arms
Warmup:
Elliptical; 3 mins

Flat DB Press: 40lb DBs - 2x8; 45lb DBs - 1x6, 2x7
Incline DB Press to failure: 40lb DBs - 1x6, 3x8
Flat DB flye: 25lb DBs - 1x10; 30lb DBs - 1x10, 1x12
Incline DB curls: 25lb DBs - 1x6, 2x8, 1x7
Skullcrushers w/EZ bar: 50lbs added - 4x7
Superset:
DB Concentration curls: 20lb DB - 2x10 each side
DB Kickback: 30lb DB - 2x10 each side

**Decent enough workout for "not being into it." Had a hard time getting started this morning & felt sluggish....got it done, but it wasn't fun.....

Stayed up too late Tues. nite for as early as I get up.....went to bed early tonite & ended up waking up at 2am.....so I can't win....

Macros:
Cals: 1,863
Fat: 56.3g/27%
Carbs: 137g/28%
Protein: 147.4g/33%

**Over on the carbs & fat.....felt stressed when I got home from work, which leads me to wanting a glass of wine & food I shouldn't have.....had my chicken + veggies for dinner, but still couldn't resist the wine with some cheese & crackers....could've been worse I guess.....

Tuesday 1/5/10

AM Cardio
Spin bike; 20 mins - 5 min warmup + 15 sprints/15 mins
Elliptical; 20 mins; 193 cals; 1.70 miles

PM Abs
Side bends w/25lb plate: 3x15 each side
Crunch on fitball w/45lb DB: 3x20
Leg raises w/fitball: 3x20

Macros:
Cals: 1,544
Fat: 44.8g/25%
Carbs: 93.4g/23%
Protein: 161.1g/43%

Monday 1/4/10 Macros

Forgot to post my macros!

Cals: 1,496
Fat: 38.6g/24%
Carbs: 112/7g/29%
Protein: 167.1g/48%

Monday 1/4/10

AM Training - Back & Shoulders
Warmup:
Elliptical; 3 mins
Straight-arm cable pulldowns: 5 - 3x10

Underhand lat pulldowns: 10 - 2x8; 11 - 3x6
1-armed DB Bent-over rows: 45lb DB - 2x8*; 50lb DB - 3x8*
*each side
Glute/ham asst'd exts: 1x18, 3x20
Close-grip pulldown w/V-bar: 10 - 3x10
Seated DB O/H press: 25lb DBs - 2x8; 30lb DBs - 3x6
Seated DB laterals up/down: 12lb DBs - 1x10, 2x12

**Suprisingly good workout for so early in the morning!! Felt decently strong, so upped the weight on the bent-over rows....

Question - I'm on week 3 of C of the workout you gave me....once I'm done week 4, do you want me to go to A again or do you have a new plan of torture in the works?

Sunday 1/3/10

2010 already!!

AM Cardio
Elliptical; 45 mins; 449 cals; 3.93 miles

**Also got more spackle on the walls/ceiling in the LR/DR......

Holiday break exercise-wise is over! "Hell-month" (aka year-end) begins this week, so I'm expecting to be working some pretty long days.....the OT will be nice, but the stress won't be.....So I think I'll keep doing the morning workouts so as to be able to get it in......evenings will either be cardio or working on the home projects we currently have in the works.....or nothing if I'm too tired!!

Goal will be to stick with my macros M-F, as when I'm stressed I want to eat......


***You already saw all this but I'm just updating my blog posting.....