Saturday 9/11

Off day....goal: sleep in - accomplished! LOL

Macros:
Cals: 1,533
Fat: 35.9g/21%
Carbs: 65.6g/16%
Protein: 143.2g/40%

Friday 9/10/10

PM Training - Legs & Abs

Warmup:
Walked to the gym from work
Walk on treadmill; 5 mins

DB Lunges: 20lb DBs - 3x10 each leg
Leg exts: 130lbs - 2x10, 1x9, 1x10
Hip Abductor: 230lbs - 2x10; 240lbs - 1x8
Seated leg curls: 110lbs - 5x8
Heavy calf press on leg sled: 755lbs - 2x15, 1x12, 2x15
Leg press on leg sled: 395lbs - 2x8; 415lbs - 2x8; 435lbs - 2x6

Cable rope crunch: 70lbs - 1x15; 85lbs - 3x10
Machine back exts: 150lbs - 3x10

**Modified the workout since I'm not supposed to do exercises with a bar across my back....

Macros:
Cals: 1,718
Fat: 38.3g/20%
Carbs: 109.2g/25%
Protein: 144.4g/35%

Thursday 9/9/10

AM Cardio
Spin bike; 30 mins total - 10 min warmup, 15 sprints over 15 mins, 5 min cooldown

**Wow! Not used to doing the bike at all....

Macros:
Cals: 1,765
Fat: 68.6g/34%
Carbs: 60g/13%
Protein: 170g/41%

Weds 9/8

AM Cardio
Elliptical; 30 mins; 319 cals; 2.46 miles

PM Training - Chest & Arms
Warmup:
Elliptical - 3 mins
Pushups, hands on bench: 4x16

Vertical machine chest press: 6 - 2x8; 7 - 2x8; 8 - 1x8, 1x7
Incline inward chest press (incline 2): 4 - 4x10
Incline machine flye (incline 1): 3 - 3x12
DB Standing hammer curls: 20lb DBs - 1x10; 25lb DBs - 3x8
Lying DB tricep exts: 20lb DB - 4x10 each side
DB spider curls on fitball: 15lb DB - 1x10*; 25lb DB - 2x8*
*each side
Underhand cable D-ring tricep exts: 2 - 3x10 each side

Macros:
Cals: 1,595
Fat: 45.3g/25%
Carbs: 140.9g/34%
Protein: 158.2g/41%

Tuesday 9/7

PM Training - Back & Shoulders

Warmup:
In/outs w/band: 3x10 each side
Inward cable shoulder press: 3 - 3x10
Cable straight-arm pulldowns: 5 - 3x8
Cable upright rows: 3x8

Underhand cable lat pulldowns: 9 - 2x8; 10 - 3x8
Seated cable mid-row: 7 - 2x8; 8 - 2x8
(wasn't sure what else to do in place of the T-bar rows)
Seated reverse cable rope pulldowns: 6 - 2x10; 7 - 1x10
Seated DB O/H Press: 20lb DBs - 1x8; 25lb DBs - 2x6
Seated DB Front Raises: 15lb DBs - 3x6

Foam roller

Macros:
Cals: 1,635
Fat: 50.6g/28%
Carb: 139.4g/33%
Protein: 158.5g/40%

Monday 9/6

AM Cardio
Elliptical; 30 mins; 327 cals, 2.52 miles

**More work on the pocket door/hallway today...

Macros:
Cals: 1,618
Fat: 52.5g
Carbs: 69.4g
Protein: 134.8g/34%

**Little low on the protein, but when I'm working on the house I don't tend to stop to eat....

Sunday 9/5/10

AM Cardio
Elliptical; 30 mins; 320 cals; 2.47 miles

Abs:
Side bends w/20lb Kettlebell: 3x20 each side
Crunch on fitball w/25lb Plate: 1x20, 2x25

**Rest of the day spent wrestling with a new pocket door....

Macros:
Cals: 1,636
Fat: 49.7g/27%
Carbs: 58.2g/14%
Protein: 153.2g/39%