Cardio Only day
AM Cardio
Elliptical; 45 mins; 486 cals, 3.86 miles
Macros:
Cals: 1,626
Fat: 45.3g/24%
Carbs: 72.2g/17%
Protein: 152.7g/39%
Thursday, February 17, 2011
Wednesday, February 16, 2011
Tuesday, February 15, 2011
Monday 2/14
AM Cardio
Elliptical; 30 mins; 319 cals; 2.54 miles
PM Training - Arms
DB concentration curls: 20lb DB - 3x8 each side
Lying DB O/H Tricep Ext: 25lb DB - 3x8 each side
Standing Cable Curls: 9 - 4x8
D-ring underhand tricep ext: 3 - 1x7*, 3x8*
*each side
Seated incline DB Hammer curls: 25lb DBs - 4x6
Seated cable O/H Tricep exts w/rope: 12 - 4x10
Crunch on fitball w/50lb DB - 4x20
Macros:
Cals: 1,381
Fat: 38.7g/25%
Carbs: 98.5g/27%
Protein: 163g/48%
Elliptical; 30 mins; 319 cals; 2.54 miles
PM Training - Arms
DB concentration curls: 20lb DB - 3x8 each side
Lying DB O/H Tricep Ext: 25lb DB - 3x8 each side
Standing Cable Curls: 9 - 4x8
D-ring underhand tricep ext: 3 - 1x7*, 3x8*
*each side
Seated incline DB Hammer curls: 25lb DBs - 4x6
Seated cable O/H Tricep exts w/rope: 12 - 4x10
Crunch on fitball w/50lb DB - 4x20
Macros:
Cals: 1,381
Fat: 38.7g/25%
Carbs: 98.5g/27%
Protein: 163g/48%
Monday, February 14, 2011
Sunday 2/13
*Decided to start working out again today, can't avoid the room Maddie lived in forever...instead of cardio tho, did some home projects.
Back & Shoulders
Warmup:
DB in/out: 15lb DB - 3x10 each side
Straight-arm pulldown: 5 - 3x10
Reverse-grip lat pulldown: 10 - 1x8, 2x9, 1x8
Seated cable mid-row: 9 - 5x8
1-armed DB row: 50lb DB - 1x7*, 2x6*, 1x8*
*each side
Seated DB O/H Press: - 25lb DBs - 5x8
Rear delt raises on bench: 20lb DBs - 4x10
Macros:
Cals: 1,489
Fat: 35.6g/21%
Carbs: 88.7g/22%
Protein: 124.2g/34%
Back & Shoulders
Warmup:
DB in/out: 15lb DB - 3x10 each side
Straight-arm pulldown: 5 - 3x10
Reverse-grip lat pulldown: 10 - 1x8, 2x9, 1x8
Seated cable mid-row: 9 - 5x8
1-armed DB row: 50lb DB - 1x7*, 2x6*, 1x8*
*each side
Seated DB O/H Press: - 25lb DBs - 5x8
Rear delt raises on bench: 20lb DBs - 4x10
Macros:
Cals: 1,489
Fat: 35.6g/21%
Carbs: 88.7g/22%
Protein: 124.2g/34%
Thursday, February 3, 2011
No posting for a while....
The kitty I adopted last February after Thomas died took a turn for the worse. I've been trying to treat her at home but it wasn't helping. Took her to the vet last nite and they actually recommended euthanasia as opposed to treatment.
So it's looking like she'll have to be put to sleep within the next day or so...
So it's looking like she'll have to be put to sleep within the next day or so...
Wednesday, February 2, 2011
Tuesday 2/1
AM Training - Back & Shoulders
Warmup:
DB in/out: 15lb DB - 3x10 each side
Straight-arm pulldowns: 5 - 3x10
Reverse-grip lat pulldowns: 10 - 2x8, 2x10
Seated cable mid-row: 8 - 1x10; 9 - 1x8; 10 - 2x8
1-armed DB row: 50lb DB - 3x7*, 1x8*
*each side
Seated DB O/H Press: 25lb DBs - 2x8; 30lb DBs - 2x8
Rear delt raises: 20lb DBs - 1x10, 3x12
Macros:
Cals: 1,740
Fat: 53.6g/28%
Carbs: 89g/19%
Protein: 147.8g/36%
Warmup:
DB in/out: 15lb DB - 3x10 each side
Straight-arm pulldowns: 5 - 3x10
Reverse-grip lat pulldowns: 10 - 2x8, 2x10
Seated cable mid-row: 8 - 1x10; 9 - 1x8; 10 - 2x8
1-armed DB row: 50lb DB - 3x7*, 1x8*
*each side
Seated DB O/H Press: 25lb DBs - 2x8; 30lb DBs - 2x8
Rear delt raises: 20lb DBs - 1x10, 3x12
Macros:
Cals: 1,740
Fat: 53.6g/28%
Carbs: 89g/19%
Protein: 147.8g/36%
Tuesday, February 1, 2011
Monday 1/31
AM Cardio
Elliptical; 40 mins; 414 cals; 3.31 miles
Macros:
Cals: 1,897
Fat: 58.2g/27%
Carbs: 76.6g/15%
Protein: 185.6g/40%
Elliptical; 40 mins; 414 cals; 3.31 miles
Macros:
Cals: 1,897
Fat: 58.2g/27%
Carbs: 76.6g/15%
Protein: 185.6g/40%
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