Weds 3/30/11

Stayed home from work sick...

Cardio
Elliptical; 30 mins; 307 cals; 2.48 miles

Training - Chest & Biceps
Seated vertical cable flyes: 5 - 3x10
Incline cable inward chest press: 5 - 1x8; 6 - 1x6, 1x7, 1x7, 1x8
Cable curls: 9 - 2x8; 10 - 2x8
Incline cable chest press: 6 - 1x8; 7 - 3x8
Incline seated DB curls, hammer grip: 25lb DBs - 5x6

**Not a spectacular workout...just something light...

Tuesday 3/29

AM Cardio
Elliptical; 40 mins; 423 cals; 3.42 miles

**That's it for today....left work early - sick..

Monday 3/28

AM Training - Delts & Triceps
Warmup:
Elliptical - 2 mins
Cable upright rows: 9 - 3x10

Seated DB side laterals: 20lb DBs - 2x5, 3x6
Cable bar shrug: 18 - 1x16; 21 - 1x12, 1x15, 1x16
Cable Incline inward shoulder press: 4 - 1x10; 5 - 1x10; 6 - 2x8
Cable rope tricep pressdowns: 6 - 4x10
D-ring underhand tricep exts: 3 - 2x10*, 1x8*, 1x10*
*each side
(can't do dips - bothers my shoulder too much)

Macros:
Cals: 1,479
Fat: 31.7g/19%
Carbs: 88.8g/23%
Protein: 140g/39%

Sunday 3/27

Training - Back & Hamstrings & Abs
Warmup:
ARC Trainer - 2 mins
Various rotator cuff moves w/10lb plate

Under-hand grip lat pulldowns: 100lbs - 2x8; 120lbs - 2x7, 3x6
Machine back exts: 160lbs - 3x10
Seated cable low row: 85 - 2x10, 1x11
DB SLDLs: 65lb DBs - 4x8
Seated leg curls: 110lbs - 1x12; 120lbs - 2x10; 130lbs - 2x8
T-bar rows: 70lbs - 1x6, 2x8, 2x7

Side Bends w/plate: 45lb Plate - 4x8 each side
Cable rope crunch: 85lbs - 4x10

Edit to add PWO Cardio:
Treadmill; 20 mins; 1.14 miles

Macros:
Cals: 1,710
Fat: 45.3g/24%
Carbs: 110.3g/25%
Protein: 131.1g/32%

Saturday 3/26

Off day...feel terrible, but I think I had some good workouts this week - I'm feeling it!

Weight - 166.2lbs

Friday 3/25

AM Training - Legs
Walk on treadmill - 4 mins

DB Step ups: 15lb DBs - 3x10 each side
Sumo DB squat, heels on plate: 65lb DB - 4x10
Front squats w/std bar: 50lbs added - 1x6; 60lbs added - 1x6; 70lbs added - 2x6; 80lbs added - 2x6
Seated calf raises, single leg: 55lbs - 1x15*; 60lbs - 4x15*
*each side
Leg Exts: 130lbs - 1x10; 140lbs - 2x10; 150lbs - 1x10, 1x9 PR! Woot!
Hip Abductor: 270lbs - 4x8

**It's official - I'm sick....came home from work, had some soup & went to bed...

Thursday 3/24

AM Training - Delts & Triceps
Warmup:
Elliptical; 2 mins
DB in/out: 15lb DB - 3x10 each side

Seated O/H DB Press: 20lb DBs - 2x8; 25lb DBs - 2x8; 30lb DBs - 1x6, 2x7
Seated side DB lateral raises: 15lb DBs - 1x10, 1x9, 2x10
Seated front DB raises: 15lb DBs - 2x10, 1x11, 1x12
Skullcrushers w/EZ bar: 40lbs added - 1x10; 45lbs added - 2x8, 2x9
Seated O/H cable tricep exts w/rope: 12 - 3x10, 1x11

Macros:
Cals: 1,624
Fat: 48.7g/27%
Carbs: 102.5g/24%
Protein: 127.3g/32%

**Macros are weird cuz I haven't been feeling well & felt sick to my stomach when I got home from work & had some crackers. Couldn't eat dinner - just had a protein shake.