Monday 5/3

PM Training - Back & Abs
Warmup:
Cable straight-arm pulldowns: 5 - 3x10
Seated Reverse DB laterals: 20lb DBs - 3x10

Cable wide-grip lat pulldowns: 7 - 1x8; 8 - 2x8; 9 - 2x6
1-armed DB bench rows: 45lb DB - 4x8 each side
Cable face pulls w/rope: 9 - 3x10

Abs:
Crunch on fitball w/6lb med. ball held overhead: 4x20
Hip Thrusts on flat bench: 3x25, 1x20

PWO Cardio
Elliptical; 20 mins; 207 cals; 1.67 miles

Macros:
Cals: 1,322
Fat: 28.1g/18%
Carbs: 117.3g/34%
Protein: 160.8g/48%

Sunday 5/2

Day off....tho I did spend the day cooking....

Macros:
Cals: 1,666
Fat: 40.8g/21%
Carbs: 93.7g/22%
Protein: 152.2g/37%

**These are my macros before my indulgence in some brownies I made.....only thing I ate "off diet" this week! Woot!

Saturday 5/1

No "official" workout today, but did a bunch of yard work:

Mowed the lawn front & back
Cut down a bunch of overgrown wild grape vines & bushes
Weed whacked
Weeded
Planted a strawberry plant
Planted some herbs
Hauled the window-AC out from the crawl space & installed it

**Feeling sore a bit, so used my muscles in a different way....felt good to be outside & be productive in the yard!

Macros:
Cals: 1,676
Fat: 40g/22%
Carbs: 82.9g/19%
Protein: 137.4g/34%

Friday 4/30

April is over already???

PM Training - Chest & Biceps
Warmup:
Elliptical; 3 mins

Pushups: 1x16, 2x18
Incline DB Press: 35lb DBs - 2x8; 40lb DBs - 3x8
Flat DB Press: 40lb DBs - 4x8
Standing curls w/EZ bar: 50lbs added - 5x5
Rope cable curl: 9 - 1x10; 10 - 3x10

PWO Cardio
Elliptical; 20 mins; 198 cals; 1.61 miles

**Left shoulder bugged me during all the pressing movements....

Macros:
Cals: 1,624
Fat: 44.1g/24%
Carbs: 119.3g/28%
Protein: 147.6g/37%

Thursday 4/29

PM Training - Back & Abs
Warmup:
DB Bent-over reverse lat raises: 20lb DBs - 3x10
Cable Straight-arm pulldowns: 5 - 3x10

Wide-grip lat pulldowns: 7 - 1x10; 8 - 2x8; 9 - 3x8
1-armed DB bench rows: 45lb DB - 2x8*, 2x10*
*each side
DB pullovers on flat bench: 45lb DB - 3x10

Abs:
Reverse crunch on flat bench: 1x16, 3x20
Crunch on fitball w/45lb DB - 2x20, 1x25, 1x22

**Also shredded about 3 bags of cr@p (ie junk mail) that I was inundated with.....does that count as cardio?? LOL

Took a note from the convo I had with Michelle during the show's break on Saturday about fruit & had a container of Greek yogurt + 1/4 cup cereal + 1/4 cup cherries Pre-workout today. Can you say MAD energy?? I was running about in my home-gym lifting, shredding, lifting, shredding.....Awesome!

Macros:
Cals: 1,410
Fat: 44.6g/28%
Carbs: 108.9g/30%
Protein: 149.6g/42%

Weds 4/28

**Felt like a cardio-only night!!

PM Cardio
Spin bike; 25 mins total time - 10 min warmup, 15 sprints over 15 mins
Elliptical; 20 mins; 191 cals; 1.58 miles

Macros:
Cals: 1,434
Fat: 45.1g/27%
Carbs: 83.2g/22%
Protein: 158.1g/44%

Tuesday 4/27

Hella sore today, so yesterday's workout was a good one!

Tuesday 4/27

PM Training - Delts & Triceps
Warmup:
Elliptical - 3 mins
Cable upright rows: 9 - 1x8, 2x10

Seated O/H DB Press: 25lb DBs - 2x8; 30lb DBs - 1x6, 1x7, 1x6
Seated side DB lateral raises: 12lb DBs - 1x8; 15lb DBs - 2x8, 1x10
Front raises w/DB: 35lb DB - 4x10
Cable tricep pressdowns: 6 - 2x10; 7 - 2x8, 1x10
Seated O/H DB tricep exts: 45lb DB - 3x10, 1x12

PWO Cardio
Elliptical; 20 mins; 191 cals; 1.61 miles

Macros:
Cals: 1,288
Fat: 32g/21%
Carbs: 100g/30%
Protein: 162.8g/49%