Sunday 10/13/13

Cardio Only Day

Elliptical; 45 mins; 4.07 miles

Saturday 10/12/13

AM Workout - Cardio & Pull

Elliptical; 30 mins; 3.32 miles

Squats w/Std bar: 110lbs added - 2x6; 130lbs added - 3x4
SLDL w/Std Bar: 90lbs added - 1x8; 110lbs added - 1x7, 1x6, 2x7
Dual-Pulley wide-grip lat pulldowns: 50lbs - 4x8
Underhand Bent over row w/EZ bar: 70lbs added - 5x7
Incline DB curls: 22.5lb DBs - 4x10

Saturday 10/12/13

AM Workout - Cardio & Pull

Elliptical; 30 mins; 3.32 miles

Squats w/Std bar: 110lbs added - 2x6; 130lbs added - 3x4
SLDL w/Std Bar: 90lbs added - 1x8; 110lbs added - 1x7, 1x6, 2x7
Dual-Pulley wide-grip lat pulldowns: 50lbs - 4x8
Underhand Bent over row w/EZ bar: 70lbs added - 5x7
Incline DB curls: 22.5lb DBs - 4x10

Friday 10/11/13

PM Workout - Cardio & Push

Elliptical; 30 mins; 3.29 miles

Incline DB Bench Press: 40lb DBs - 2x8; 45lb DBs - 3x7
Flat DB Bench Press: 45lb DBs - 1x9, 4x8
Standing DB O/H Press: 30lb DBs - 1x5, 4x6
DB Seated Side Laterals: 20lb DBs - 4x8
Cable Tricep Pressdown w/bar: 70lbs - 2x10, 2x12

Thursday 10/10/13

Was supposed to walk a 5k tonite but it got cancelled.....so turned into an off day

Wednesday 10/9/13

PM Workout - Cardio & Abs

ARC Trainer; 35 mins; 1.99 miles
**Includes 8 "sprints" at 30 seconds each

Side bends w/45lb plate: 4x10 each side
Hanging leg raises: 1x16, 3x18

Tuesday 10/8/13

PM Workout - Pull Day

At lunch: Walked outside; 25 mins

After work:
Walk to gym from work
Treadmill; 7 mins; .37 miles

Squats w/Std Bar: 90lbs added - 2x6; 110lbs added - 4x5
SLDL w/Std bar: 90lbs added - 1x8; 110lbs added - 1x7; 120lbs added - 2x6
Bent-Over rows w/EZ bar: 70lbs added - 2x7; 80lbs added - 2x6
Wide grip lat pulldowns: 100lbs - 2x10, 2x9
Incline DB Curls: 20lb DBS - 2x10, 2x12

Macros:
Cals: 1,876
Fat: 41.4g
Carbs: 94.7g
Protein: 157.7g