Sat 8/1 Macros
Cals: 1,244
Fat: 34g/24%
Carbs: 55.6g/15%
Fiber: 15.6g
Net carbs: 40g
Protein: 155g/50%
Sunday 8/2
AM Cardio
Elliptical; 35 mins; 379 cals; 3.35 miles
Macros:
Cals: 1,277
Fat: 33.7g/23%
Carbs: 58.1g/16%
Fiber: 18.5g
Net carbs: 39.6g
Protein: 158.5g/50%
**Macros don't include the rice cakes I ended up eating at 11:00pm.......
Monday, August 3, 2009
Saturday, August 1, 2009
Sat 8/1 Weight & Measurements Update
Weight: 145lbs
Bust: 35.5"
Waist: 28"
Waist @ belly button: 32.5"
Hips: 35.25"
Bust: 35.5"
Waist: 28"
Waist @ belly button: 32.5"
Hips: 35.25"
Friday, July 31, 2009
Friday 7/31
Friday 7/31
And July is DONE!!
PM Weights - Legs
Treadmill; 10 mins; 3.2mph @ 5% incline
Front squats w/std bar, wide stance: 50lbs added - 2x8; 70lbs added - 4x6
SLDL w/std bar: 90lbs added - 4x6
(tweaked my right hamstring earlier this week, so these bothered it a bit)
Single legged seated calf: 45lbs - 2x15*, 3x16*
*each leg
Sumo DB squat, heels on plate: 55lb DB - 4x10
DB step ups: 12.5lb DBs - 2x12 each side
Leg exts: 140lbs - 3x10
Hip Abductor: 250lbs - 3x10
Hip Adductor: 220lbs - 3x10
Posing practice; 10 mins (also did some in between sets)
**Felt very hungry all day today....had "end of week tired syndrome" and I was so freaking cold at work that I wore a sweater all day at work.....need to get out the winter clothes.....
Macros:
Cals: 1,490
Fat: 30.1g/18%
Carbs: 116.4g/30%
Fiber: 23.2g
Net carbs: 93.2g
Protein: 153.5g/43%
And July is DONE!!
PM Weights - Legs
Treadmill; 10 mins; 3.2mph @ 5% incline
Front squats w/std bar, wide stance: 50lbs added - 2x8; 70lbs added - 4x6
SLDL w/std bar: 90lbs added - 4x6
(tweaked my right hamstring earlier this week, so these bothered it a bit)
Single legged seated calf: 45lbs - 2x15*, 3x16*
*each leg
Sumo DB squat, heels on plate: 55lb DB - 4x10
DB step ups: 12.5lb DBs - 2x12 each side
Leg exts: 140lbs - 3x10
Hip Abductor: 250lbs - 3x10
Hip Adductor: 220lbs - 3x10
Posing practice; 10 mins (also did some in between sets)
**Felt very hungry all day today....had "end of week tired syndrome" and I was so freaking cold at work that I wore a sweater all day at work.....need to get out the winter clothes.....
Macros:
Cals: 1,490
Fat: 30.1g/18%
Carbs: 116.4g/30%
Fiber: 23.2g
Net carbs: 93.2g
Protein: 153.5g/43%
Thursday, July 30, 2009
Thursday 7/30
AM Cardio
Elliptical; 35 mins; 374 cals; 3.31 miles
PM Weights - Chest & Biceps
Pushups to failure: 3x20
Incline DB Press: 40lb DBs - 2x8, 1x7, 1x8
Flat DB Press: 40lb DBs - 4x8
Curls w/EZ bar: 45lbs added - 4x6
Cable curls: 9 - 1x8; 10 - 3x8
Abs:
Fitball crunch holding 6lb med. ball o/h: 3x20
Leg raises w/fitball: 1x16, 1x18, 1x20
Decline bench crunch: 3x20
**Felt tired today.....and I was FREEZING all day at work.....hungry too!
Macros:
Cals: 1,310
Fat: 34.9g/24%
Carbs: 89.1g/26%
Fiber: 17.8g
Net carbs: 71.3g
Protein: 156.6g/49%
Elliptical; 35 mins; 374 cals; 3.31 miles
PM Weights - Chest & Biceps
Pushups to failure: 3x20
Incline DB Press: 40lb DBs - 2x8, 1x7, 1x8
Flat DB Press: 40lb DBs - 4x8
Curls w/EZ bar: 45lbs added - 4x6
Cable curls: 9 - 1x8; 10 - 3x8
Abs:
Fitball crunch holding 6lb med. ball o/h: 3x20
Leg raises w/fitball: 1x16, 1x18, 1x20
Decline bench crunch: 3x20
**Felt tired today.....and I was FREEZING all day at work.....hungry too!
Macros:
Cals: 1,310
Fat: 34.9g/24%
Carbs: 89.1g/26%
Fiber: 17.8g
Net carbs: 71.3g
Protein: 156.6g/49%
Wednesday 7/29
Cardio Only Day!!
AM Cardio
Spin bike; 30 mins; 20 sprints
PM - Helped haul boxes & miscellaneous, erm, crap from my step-daughter's apt. to the house....2 truck loads & 2 car loads....
Macros:
Cals: 1,181
Fat: 32.4g/25%
Carbs: 66.3g/20%
Fiber: 19.4g
Net carbs: 46.9g
Protein: 157.9g/55%
AM Cardio
Spin bike; 30 mins; 20 sprints
PM - Helped haul boxes & miscellaneous, erm, crap from my step-daughter's apt. to the house....2 truck loads & 2 car loads....
Macros:
Cals: 1,181
Fat: 32.4g/25%
Carbs: 66.3g/20%
Fiber: 19.4g
Net carbs: 46.9g
Protein: 157.9g/55%
Wednesday, July 29, 2009
Tuesday 7/28
AM Cardio
Elliptical; 35 mins; 374 cals; 3.31 miles
PM Weights - Delts & Triceps
Warmup:
DB Rotator cuff work: 10lb DBs - 3x10
Seated O/H DB press: 25lb DBs - 1x8; 30lb DBs - 3x8
Seated side DB laterals: 12lb DBs - 1x10; 15lb DBs - 2x8, 1x10
Front raises w/DB: 30lb DB - 2x10, 2x12
Cable tricep pressdown: 7 - 1x10; 8 - 3x10
O/H DB tricep extension: 40lb DB - 1x10, 3x12
**Went in to work today to find my office decorated! How cool! Since I told my boss not to make cake or anything, she brought fruit instead....very thoughtful!
Macros:
Cals: 1,335
Fat: 40.1g/26%
Carbs: 94g/25%
Fiber: 18.8g
Net carbs: 75.2g
Protein: 163g/48%
**Overate my peanut butter again! *sigh* Will do some extra sprints tomorrow to "make up" for it....
Elliptical; 35 mins; 374 cals; 3.31 miles
PM Weights - Delts & Triceps
Warmup:
DB Rotator cuff work: 10lb DBs - 3x10
Seated O/H DB press: 25lb DBs - 1x8; 30lb DBs - 3x8
Seated side DB laterals: 12lb DBs - 1x10; 15lb DBs - 2x8, 1x10
Front raises w/DB: 30lb DB - 2x10, 2x12
Cable tricep pressdown: 7 - 1x10; 8 - 3x10
O/H DB tricep extension: 40lb DB - 1x10, 3x12
**Went in to work today to find my office decorated! How cool! Since I told my boss not to make cake or anything, she brought fruit instead....very thoughtful!
Macros:
Cals: 1,335
Fat: 40.1g/26%
Carbs: 94g/25%
Fiber: 18.8g
Net carbs: 75.2g
Protein: 163g/48%
**Overate my peanut butter again! *sigh* Will do some extra sprints tomorrow to "make up" for it....
Tuesday, July 28, 2009
Catch up!
Sat 7/25
**Had my B-day dinner tonite, so no macros to report....
Sunday 7/26
**Technically a rest day but did some work over at my step-daughter's house....painting & cleaning....
Macros:
Cals: 1,114
Fat: 36.6g/29%
Carbs: 43.4g/14%
Fiber: 11.4g
Net carbs: 32g
Protein: 127g/46%
**Little low on a couple macros due to being busy working & not having time to eat....
Monday 7/27
AM Training & Cardio
**Off from work today.....will end up going back over to my step-daughter's to do some work....
Warmup:
Elliptical; 3 mins
Seated reverse DB lateral raises: 20lb DBs - 2x10
Wide-grip lat pulldowns: 9 - 2x8; 10 - 2x6
Cable glute kickback on bench: 4 - 4x10 each side
1-armed DB bench row: 45lb DB - 3x8 each side
DB Pullover: 40lb DB - 1x10, 2x12
Seated leg curls: 10 - 1x10; 11 - 1x10; 12 - 3x8
Stability ball roll: 3x25
Elliptical; 35 mins; 397 cals; 3.49 miles
In addition to my workout today, I went over to my step-daughter's house & got alot done!! They move in Wednesday so the goal is to Git 'er dun!
What I did:
Cut & installed the quarter-round along the baseboards
Caulked & painted it + the trim touch up
Touched up the wall paint
Cleaned her room (wiped down the walls, vacuumed & mopped)
Also helped with tearing up carpet & pulling up staples
Busy day!!
She bought me a small cake for my B-day.....I had 1 small piece & left the rest of it there. Also had 1 Michelob Ultra after I got done working, so my macros will be off in the carb area....I think I burned it off tho!!
Macros:
Cals: 1,526
Fat: 33.5g/20%
Carbs: 129.4g/33%
Fiber: 11.6g
Net carbs: 117.8g
Protein: 153.7g/43%
**Had my B-day dinner tonite, so no macros to report....
Sunday 7/26
**Technically a rest day but did some work over at my step-daughter's house....painting & cleaning....
Macros:
Cals: 1,114
Fat: 36.6g/29%
Carbs: 43.4g/14%
Fiber: 11.4g
Net carbs: 32g
Protein: 127g/46%
**Little low on a couple macros due to being busy working & not having time to eat....
Monday 7/27
AM Training & Cardio
**Off from work today.....will end up going back over to my step-daughter's to do some work....
Warmup:
Elliptical; 3 mins
Seated reverse DB lateral raises: 20lb DBs - 2x10
Wide-grip lat pulldowns: 9 - 2x8; 10 - 2x6
Cable glute kickback on bench: 4 - 4x10 each side
1-armed DB bench row: 45lb DB - 3x8 each side
DB Pullover: 40lb DB - 1x10, 2x12
Seated leg curls: 10 - 1x10; 11 - 1x10; 12 - 3x8
Stability ball roll: 3x25
Elliptical; 35 mins; 397 cals; 3.49 miles
In addition to my workout today, I went over to my step-daughter's house & got alot done!! They move in Wednesday so the goal is to Git 'er dun!
What I did:
Cut & installed the quarter-round along the baseboards
Caulked & painted it + the trim touch up
Touched up the wall paint
Cleaned her room (wiped down the walls, vacuumed & mopped)
Also helped with tearing up carpet & pulling up staples
Busy day!!
She bought me a small cake for my B-day.....I had 1 small piece & left the rest of it there. Also had 1 Michelob Ultra after I got done working, so my macros will be off in the carb area....I think I burned it off tho!!
Macros:
Cals: 1,526
Fat: 33.5g/20%
Carbs: 129.4g/33%
Fiber: 11.6g
Net carbs: 117.8g
Protein: 153.7g/43%
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