Thurs 4/30 Cardio & Abs

AM Cardio
Spin bike; 30 mins - 15 sprints

Abs:
Crunch on fitball w/6lb med. ball - 1x20, 2x25
Hip thrusts on bench: 1x35, 2x40


**Am I allowed to have sushi? Figured I could maybe fit it in on Leg day, since it's a higher carb day.....

Wedsnesday 4/29 Cardio, Training & Macros

AM Cardio
Elliptical; 30 mins; 282 cals; 2.39 miles

PM Weights - Back & Shoulders B
Warmup on elliptical; 3 mins

Wide-grip pulldowns: 9 - 2x6; 11 - 3x5
SLDL w/EZ bar: 90lbs added - 2x6; 110lbs added - 3x6
1-armed DB row: 40lb DB - 3x10 each side
Cable upright rows: 9 - 1x8; 10 - 2x8; 11 - 1x8
Side DB laterals, up/down: 10lb DBs - 1x6, 12lb DBs - 1x6, 15lb DBs - 1x8, 12lb DBs - 1x8; 10lb DBs - 1x6, 12lb DBs - 1x6, 15lb DBs - 1x8, 12lb DBs - 1x10; 10lb DBs - 1x6, 12lb DBs - 1x6, 15lb DBs - 1x8, 12lb DBs - 1x10


Macros:
Cals: 1,520
Fat: 40.9g/25%
Carbs: 123.2g/30%
Fiber: 22.3g
Net carbs: 100.9
Protein: 167.2g/46%

Tuesday 4/28

AM Cardio
Elliptical; 30 mins; 312 cals; 2.56 miles

PM Weights - Chest & Arms B
Warmup on elliptical; 3 mins

Pushups to failure: 1x18, 1x16, 1x20, 1x18
Incline DB Press: 40lb DBs - 3x5; 45lb DBs - 3x5
Flat DB x reps: 40lb DBs - 3x10
(I think I did these correctly)
Curls w/EZ bar: 50lbs added - 1x5 (barely! just too heavy for good form); 40lbs added - 3x6
Cable tricep pressdowns: 7 - 2x6; 8 - 2x6
Superset:
Rope curls: 9 - 2x10
1-armed O/H DB exts: 20lb DB - 2x10 each arm

**No issues with my knee at all today.....

Macros:
Cals: 1,459
Fat: 40g/24%
Carbs: 124.1g/30%
Fiber: 22.3g
Net carbs: 101.8g
Protein: 162.4g/46%

Mon 4/27 Weights & Macros

PM Weights - Legs B
Walked to the gym from work
Walk on treadmill; 5 mins

Walking lunges on treadmill @ 2.0mph, 15% incline: 3x50 (25 each side)
Squats w/std bar: 90lbs added - 3x10
SLDL's w/std bar: 90lbs added - 1x6, 1x8; 110lbs added - 3x6
Leg press on leg sled: 395lbs - 2x8; 485lbs - 3x8
Calf press on leg sled: 715lbs - 1x18, 1x20; 735lbs - 2x16
Nautilus machine crunch: 110lbs - 3x15
Hip Abductor: 250lbs - 3x10
Hip Adductor: 210lbs - 1x10; 215lbs - 1x8, 1x10

**For some reason my left knee was hurting today, maybe from too much work over the weekend.....didn't bother me while lifting tho....

Macros:
Cals: 1,512
Fat: 31.2g/19%
Carbs: 143.5g/35%
Fiber: 20.9g
Net carbs: 122.6g
Protein: 167g/46%

Monday 4/27 AM Cardio

HIIT Cardio - Spin bike; 30 mins - 15 sprints

Saturday 4/25 & Sunday 4/26 Macros

Saturday
Totals:
Cals: 1,426
Fat: 36.9g/23%
Carbs: 124.7g/32%
Fiber: 15.3g
Net carbs: 109.4g
Protein: 159.4g/45%

Sunday
Totals:
Cals: 1,304g
Fat: 46.3g/32%
Carbs: 90.6g/22%
Fiber: 20.0g
Net carbs: 70.6g
Protein: 142g/45%

**Way low on protein today.....how'd that happen?

Saturday 4/25

Weights: Back & Shoulders B

Wide grip pulldown: 9 - 2x6; 10 - 3x5
SLDL w/EZ bar: 90lbs added - 2x5; 110lbs - 2x5, 1x6
1-armed DB row: 40lb DB - 3x12 each side
Cable upright rows: 9 - 2x8; 10 - 2x8
Pyramid set, DB side laterals: 10s - 1x6, 12s - 1x6, 15s - 1x8, 12s - 1x10; 10s - 1x6, 12s - 1x6, 15s - 1x8, 12s - 1x8; 10s - 1x6, 12s - 1x6, 15s - 1x10, 12s - 1x8

Abs:
Machine cable crunch: 5 - 1x20; 6 - 2x15
Reverse crunch on bench: 3x20

"Cardio"
Yard work: Mowed the lawn front & back.....shoveled dirt....

MMMMMM that cold beer sure tasted good after mowing the lawn! In my imagination of course!

Weight: 162lbs
Chest/bust: 38"
Waist: 32"
Waist around belly button: 36"
Hips: 39"

I may not be losing scale weight, but I fit into a pair of jeans yesterday I haven't been able to wear in a while & I can now get my size 10 pants on, tho I still cannot fasten them. But it's close.