Thurs, Fri, Sat Workouts

Thurs: Travel Day 3 miles
Macros: 1198
Fat: 39
Protein: 102
Carbs: 119

Friday:

Yoga and Legs

Leg Ext: 2 warms,65x10x3
Front Squat: 1 warm, bar+10x10x3
Sumo Squat: 1 warm, Barx10x3
DB Step Ups: 15lb dbx10x3
Calf press: 165x20x4 (on leg press machine)

Calories: 1328
Fat: 43
Protein: 125
Carbs: 110

Saturday:

Yoga and Back
Lat Pulldown Wide: 2 warms, 65x10x3
Deads: 2 warms, barx10x3
DB Bench row: 1 warm, 15lb dbx10x3
DB Pullover: 1 warm, 25x10x3
Leg curl: 2 warms, 55x10x3

Calories: 1543
Fat: 45
Protein: 129
Carbs: 112

rest day and macros

Could not get in a workout today. Looong day at work. Mtgs all day and no lunch...BOOOOO! :(

Total Calories: 980
Fat: 30
Protein: 105
Carbs: 89

workout and macros

inc db press 2 warms, 20 lbs dbx10x3

flat bar 1 warm, bar +10x10x3

push ups to failure

barbell curl 2 warms, 15 lb dbs, 10x3

rope curl 1 warm, 40x10x3

cardio 2.5 miles

calories: 1240

fat:39

carbs: 99

protein: 86

travel day..tough on diet

Workout and Macros

4 miles

Total Calories: 1287
Fat: 43
Carbs: 116
Protein: 130

Delts and Tris and Yoga

Hot Yoga (I love doing this as an alternative to Cardio; Good calorie burner and muscle stretcher!)

Delts and tris:

Seated Bar Press: 2 warms, 40x10x3
Seated Side Lateral: 1 warm, 8x10x8
Front Raise: 1 warm, 15lbs dbx10x3
Tricep Press: 2 warms, small barx10x3
DB Ext: 1 warm, 15lb db x10x3

Macros:
Total Calories: 1329
Fat: 38
Carbs: 116
Protein: 125

Workout and Macros 10/7

Cardio: 3 miles
Calories: 1292
Fat: 40
Carbs: 110
Protein: 122

Back and Hammies 10/6

Lat pulldown wide: 2 warms, 70lbsx10x3
Deads: 2 warms, barx10x3
Row (machine): 1 warm, 30x10x3
DB pullover: 25lbx10x3
Leg curl: 2 warms, 40lbx10x3

I have a question Joe, Isn't a DB pullover focusing on chest? Am I doing the wrong move? I am sideways on the bench on my back, pulling the DB from the floor up across my chest. Is that a Lat move? Do I need to do it differently? Thx!

Workout and Macros

In DB Press: 20lb db 2 warms, 3 realx10
Flat Bar: bar +20, 1 warm, 3x10
push-ups to failure
Barbell Curl: 2 warms, 15sx10x3
Rope Cable Curl: 2 warms, 50x10x3

Macros: Struggling this week w/my diet while on the road

Total Calories: 1243
Fat 40
Carbs 120
Protein 105

Macros 10/4/11

Total Calories: 1160
Fat: 35
Carbs: 82
Protein: 102

Legs Workout 10/4

Leg Ext 1 warm, 85x10x3
Front Squat 2 warms, bar+10x10x4
Sumo 1 warm, bar+10x10x3
DB Step Ups 15 lb DBx10x3
Calf Raises 45x20x4

Treadmill 20 min/2.0 miles
Stair Mill 20 min/2.0 miles

Cardio and Macros

Cardio 3.5 miles

Total Calories: 1312
Fat: 41
Carbs: 129
Protein: 105

On the road all day...Not too great on the diet today...Pretty high carb for what I normally do..

Legs and Cardio Today

Don't have time to log today, but I did legs and cardio this a.m.
Macros were in check except I had some cake for a co-worker's b-day this evening.

Back and Hammies

Lat Pull Down Under 2 warms, 50x10x3
T Bar Row: 2 warms, 30x10x3
DB deads: 1 warms, barx10x3
Close Row: 30x10x4
Seated Leg Curl: 2 warms, 70x10x3

Cardio:
30 min stair mill
1 mile treadmill

Calories: 1298
Fat: 42
Carbs: 119
Protein: 134

Chest and Bis

Flat DB Press: 2 warms; 50x10x3
Slight Inc DB Press: 1 warm, 40x10x3
Inc Fly: 1 warm, 30x10x3
Preacher Curl: 2 warms, 30x10x3
Hammer DB Curl: 1 warm, 15lb dbx10x3

No Cardio; Traveling all day

Macros:
Calories: 1150
Fat: 41
Carbs: 112
Protein: 138

Legs and Cardio

Okay, my legs are at least getting stronger w/the squats which is positive.

Squats: 2 warms, bar+40x10x3
Hack Squats: 1 warm, bar+10x10x3
Leg Ext: 1 warm, 80x10x3
Walking Lunge: 15lb dbx10x3
Calves: 165x10x4

Cardio: 25 minutes stairclimber

Macros:

Calories: 1343
Fat: 40
Carbs: 107
Protein: 139

Cardio and Macros

5.5 miles intervals and hills

Calories: 1298
Fat: 45
Carbs: 116
Protein: 131

Delts and Tris

Side Lat: 2 warms, 40x10x3
Bar Shrug: 1 warm, barx10x3
High Inc DB Press: 1 warm, 30x10x3
Dips to failure
Rope: 1 warm, 50x10x3

Abs: 5 sets of 20

No time for Cardio ..Slammed @ work
Macros:
Total Calories: 1334
Fat: 39
Carbs: 110
Protein: 133

Chest and Bis

Flat DB Press: 2 warms, 45x10x3
Inc DB Press: 1 warm, 40x10x3
Inc Fly: 1 warm, 30x10x3
Preacher curl: 2 warms, 12lb each arm x10x3
Hammer DB curl: 1 warm, 15lbsx10x3

Cardio: 30 minutes boot camp
Macros:
Calories: 1320
Fat: 38
Carbs: 104
Protein: 124

Legs and Cardio

Leg Presses: 2 warms, 165x10x3
Bar Lunges: 1 warm, 40x10x3
Leg Curls: 2 warms, 70x10x3
Sissy Squat: 1 warm, 40x10x3
Calves: 1 warms 165x20x3


Cardio: 2.5 miles

Delts and Tris

Side Lateral: 2 warms, 25x10x3
Bar Shrug: 1 warm, barx10x3
High Inc DB Press: 1 warm, 30x10x3
Dips to failure-ouch
Rope: 1 warm, 45x10x3

Cardio: 2.5 miles

Macros:
Calories: 1372
Protein: 45
Protein: 119
Carbs: 117

Back and Hammies

Lat pull down 2 warms, 80x10x3
T Bar 2 warms, 30x10x3
Deads 1 warm, barx10x3
Close Row: 1 warm, 25x10x3
Seated Leg: 2 warms, 80x10x3

Cardio: 20 min run

Macros: 1233
Fat: 41
Protein: 115
Carbs: 101

Chest and Bis

Chest and Bis today. Don't have time to write out all of the weight amts.
Cardio=3.5 miles
Calories: 1190
Fat: 42
Protein: 113
Carbs: 111

Cardio Intervals/Macros

4.5 miles intervals on treadmill

Total Calories: 1175
Fat: 34
Protein: 111
Carbs: 100

Legs and Cardio

Rest Day yesterday; Legs Today

Squats: 2 warms, bar+30x10x3
Bar Lunges: 1 warm, bar+20x10x3
Sissy:1 warm, 40x10x3
Calves: 165x10x4
Press: 165x10x4

Cardio: 5 miles walked/ran

Friday Chest and Bis

Inc Bar Press: 2 warms, bar+10x10x3
Inc DB Press: 1 warm, 40x10x3
Flat Fly: 10x10x3
Push-ups to failure
Inc DB Curl: 2 warms, 40x10x3
Cable Curl: 1 warm, 45x10x3

Cardio: 30 minutes treadmill

Total Macros: 1275
Fat: 38
Protein: 115
Carbs: 105

Cardio and Macros

5 miles

Total Calories; 1280
Fat: 34
Protein: 122
Carbs: 110

Delts and Tris and Macros

Tired today..

Side Lateral: 2 warms, 15x10x3
Bar Shrug: 1 warm, barx10x3
High Inc DB Press: 1 warm, 20x10x3
Dips to Failure
Rope: 2 warms, 45x10x3

Yoga: 1 hour

Macros: 1023
Fat: 34
Carbs: 109
Protein: 123

Travel/Rest Day and Macros

Travel all day.....

Macros:

Total Calories: 1180
Fat: 37
Carbs: 72
Protein: 119

Chest and Bis

Inc Bar Press: 2 warms, bar+10x10x3
In DB Press: 1 warm, 40x10x3
Flat Fly: 1 warm, 20x10x3
Inc DB Curl: 2 warms, 15x,10x3
Cable Curl: 1 warm, 45x10x3

Cardio: Bootcamp 45 minutes

Total Calories: 1275
Fat: 37
Protein: 124
Carbs: 97

Legs and Cardio

My leg workout was crappy this week while I was on the road so I did a real leg workout tonight....Chest and Bis tomorrow...

Leg Press, 2 warms, 165x10x3
Squat: 2 warms, bar+20x10x3
Sissgy Squat: 1 warm, 40x010x3
Bar Lunge: 1 warm, 30x10x3
Calves: 165x10x4

Cardio: 1 mile sprint treadmill
Stairmill: 20 min.

Calories: 1310
Fat: 32
Carbs: 104
Protein: 141

Cardio Intervals and Macros

Intervals:

Treadmill
2 miles @ 6.4
Elliptical
2 miles @ 7.0
45 minutes total

Total Calories: 1297
Fat: 43
Carbs: 113
Protein: 138

Rest Day and Macros

On Airplane all day....

Macros

Total Calories: 1343
Fat: 36
Carbs: 110
Protein: 123

Legs, Cardio, Macros

Interval training and macros

Interval Cardio: 45 minutes

Total Calories: 1275
Fat: 41
Carbs: 105
Protein: 117

Delts and Triceps

Side Lateral: 2 warms, 20x10x3
Bar Shrug: 1 warm, barx10x3
High Inc DB Press: 1 warm, 30x10x3
Dips to failure-ouch!
Rope: 1 warm, 45x10x3

Cardio: 3.2 miles

Total Calories: 1345
Fat: 42
Carbs: 97
Protein: 133

Back and Hammies

Lat Pull Down: 2 warms, 85x10x3
T Bar Row: 2 warms, 30x10x3
DB Deads: 1 warm, barx10x3
Close Row: 25x10x3
Seated Leg Curl: 2 warms, 80x10x3

Cardio: 30 min treadmill

Calories: 1323
Fat: 36
Carbs: 89
Protein: 123

Chest and Bis

Inc Press: 2 warms, bar+10x10x3
DB Press: 1 warm, 40x10x3
Flat Bar: 1 warm, bar+10x10x3
Bicep Curl: 2 warms, 15 lb DBx10x3
Bicep Rope: 1 warm, 35x10x3

Cardio: Stair Mill 20 min
Jump Rope 10 min
1 mile treadmill

Total Calories: 1372
Fat: 36
Carbs: 85
Protein: 113

Cardio and Macros

Flight delays today..Schedule sucked as a result. U S Airways took away my workout time...BOOOO! Can we put a weight rack on the 747s from here on out?

Cardio intervals: 45 min

Total Calories: 1012
Fat: 32
Carbs: 64
Protein: 105

Legs and Macros

Leg Press: 2 warms, 160x10x3
Squat: 1 warm, bar+20x10x3
Sissy: 1 warm, 35x10x3
Bar Lunge: bar+10x10x3
Calves: 160x10x4

Stair Mill=20 min
1 mile treadmill

Total Calories: 1325
Fat: 36
Carbs: 85
Protein: 117

Cardio and Macros

4.5 Miles

Total Calories: 1275
Fat: 36
Carbs: 112
Protein: 126

Back and Hammies

Lat Pull Down: 2 warms, 75x10x3
T Bar Row: 1 warm, 40x10x3
Deads: 1 warm, bar+10x3
Close Row: 1 warm, 25x10x3
Leg Curl: 2 warms, 25x10x3

Cardio: 4 miles

Total Calories: 1289
Fat: 35
Carbs: 53
Protein: 127

Chest and Bis

Inc Bar Press: 2 warms, bar+20x10x3
Inc Db Press: 1 warm, 30x10x2, 40x10x1
Flat Fly: 1 warm, 30x10x3
Inc DB Curl: 2 warms, 30x10x3
Cable Curl: 1 warm, 45x10x3

Macros:
Total Calories: 1275
Fat: 25
Carbs: 72
Protein: 122

Legs and Macros

Leg Press: 2 warms, 160x10x3
Squat: 1 warm, bar+10x10x3
Sissy: 1 warm, 35 lbsx10x3
Bar Lunge: 40x10x3
Calves: 1 warm, 160x10x3

Macros:

Total Calories: 1274
Fat: 33
Carbs: 60
Protein: 118

Cardio and Macros

Cardio Intervals 45 min

Macros:
Total Calories:1475
Fat: 25
Carbs: 95
Protein: 136

Chest and Bis

Slight Inc Bar Press: 2 warms, 40x10x3
Inc DB Press, 1 warm, 40x10x3
Flat fly: 1 warm, barx10x3
Inc DB curl: 2 warms, 30x10x3
Cable curl: 1 warm, 40x10x3

Macros:
Total Calories: 1225
Fat: 35
Carbs: 72
Protein: 111

Legs and Macros

Leg Press: 2 warms, 165x10x4
Squat: 1 warm, bar+20x10x3
Sissy Squat: 1 warm, 40x10x3
Bar Lunge: barx10x3
Calf Heavy: 165x10x4

Macros:

Total Calories:1450
Fat: 50
Carbs: 89
Protein: 127

Chest, Bis, Macros

Travel Day
Inc DB Press 2 warms, 40x10x3
Flat Press 2 warms, bar+10x10x3
Pushups to failure
Barbell Curl 2 warms, 30x10x3
Rope Curl 1 warm, 40x10x3

Cardio: 2 miles
10 min jumping rope

Macros:
Total Calories: 974
Fat: 33
Carbs: 62
Protein: 85

Training and Macros

Tired today, but made it through the workout.

Seated Bar: 2 warms, 30x10x3
Side Lat: 2 warms, 20x10x3
Front Raise: 1 warm, 30x10x3
Tricep Ext: 2 warms, 40x10x3
Tricep Rope: 1 warm, 40x10x3

Cardio: 2 mile run
10 minute stair mill
10 minute bike

Rest Day and Macros

17 hour day yesterday @ the hospital...BOOOO :(
No time to workout...Today will be better.

Macros:
Total Calories: 1275
Fat:18
Carbs: 85
Protein: 135

Legs and Macros

Did legs today. I know I'm due for Delts and Tris, but legs are harder to do on the road so I did them b/4 I flew out this a.m.

Leg Ext-2 warms, 80x10x3
Front Squat-2 warms, bar + 40 x 10x3
Sumo DB Squat-1 warm, 40x10x3
Lunges w/bar-2 warms, bar onlyx10x3
Calves-135x10x4

Macros:

Total Calories: 1230
Fat: 35
Carbs: 92
Protein: 103

Cardio and Macros

Taking care of the grandparents this weekend. 100% carbs at every meal.
Why do relatives try to sabotage your diet???

Cardio:Intervals 50 minutes

Macros:

Total Calories: 1355
Fat: 45
Carbs: 109
Protein: 124

Back and Hammies/Macros

Lat Pull Down: 2 warms, 80x10x3
Deads: 1 warm, barx10x3
DB Row: 2 warms, 30x10x3
DB Pullover: 1 warm, 35x10x3
Leg Curl: 2 warms, 70x10x3
Cardio: 1.5 miles, 20 min stair mill

Macros:
Total Calories: 1172
Fat: 35
Carbs: 88
Protein: 110

Chest and Bis and Macros

Inc DB Press: 2 warms 40x10x3
Flat Bar: 1 warm, bar+10x10x3
Push-ups to failure
Barbell curl: 2 warms, 30x10x3
Rope Cable Curl: 1 warm, 35x10x3
Cardio: 2.5 miles

Macros: Travel Day
Total Calories: 1187
Fat: 31
Carbs: 72
Protein: 99

Legs and Macros

Leg Ext: 2 warms, 90x10x3
Tough to do front squats with hotel weight rack; Had to switch it up a bit
Lunges: 2 warms, 30x10x3
Sumo Squat: 2 warms, 40x10x3
DB Step Ups: 1 warm, 30x10x3
Calf Singles: 1 warm, 100x10x3

Cardio: 3 miles on treadmill @6.4
Macros:
Total Calories: 1244
Fat: 37
Carbs: 92
Protein: 115

Training and Macros

Seated Bar Press: 2 warms, 45x10x3
Seated Side Lat: 2 warms, 20x10x3
Front Raise: 1 warms, 12 lbs x 10 x3
Tricep Press: 2 warms, 45x10x3
Tricep Ext: 1 warm, 25x10x3

Cardio: Stair Mill 35 min

Macros: Trying to eat more!!
Total Calories: 1332
Fat: 45
Carbs: 95
Protein: 127

Forgot Macros

Total Calories: 1274
Fat:30
Carbs: 55
Protein: 140

Training and Macros-Chest & Bis

Flat Press: 2 warms, 50x10x3
Inc Press: 1 warm, 40x10x3
Dips to failure
Barbell Curl: 2 warms, 20x10x3
Rope Cabl Curl: 1 warm, 45x10x3
Abs: 6 sets of 20
Cardio: Only one mile. Not much time today; Travel :(

Workout and Macros

Lat Pull Down: 2 warms, 85x10x3
Deads: 1 warm, Barx10x8
D B Row: 1 warm, 30x10x3
Leg Curl: 2 warms: 70x10x3
Cardio: 35 min jumping rope

Macros:

Total Calories: 1283
Fat: 45
Carbs: 80
Protein: 148

Training and Macros

Leg Ext: 2 warms, 90x10x3
Front Squat: 1 warm, barx10x3
Sumo Squat: 1 warm, 40x10x3
Step Ups: 15lbsx10x3
Calves: 1 warm, 125x20x3
Cardio/Stair Mill 42 minutes

Macros:

Total Calories: 1150
Fat:18
Carbs: 75
Protein: 106

Workout and Macros

Cardio intervals 45 min.
Travel day 7a-9p

Macros:

Calories:1023
Fat:19
Carbs:85
Protein 103

DJacoby Training & Macros 6/9/2011

Inc DB Press: 2 warms, 40x10x3
Flat Bar: 2 warms, 45x10x3
Push-ups to Failure
Barbell Curl: 2 warms, 20lbsx10x3
Concentration Curls: 2 warms, 10lbsx10x3 (had to do these; no rope in hotel gym)

2.25 miles Cardio=25 min
Tired; Red Eye and travel all day; Not the best workout, but got it in

Macros:
Total Calories: 1040
Fat: 22
Carbs: 75
Protein: 82

Workout and Macros

Cardio Intervals 45 minutes; 4.5 miles

Macros:
Total Calories: 1103
Fat: 22
Carbs: 115
Protein: 95

Workout/Macros Delts&Tris

Seated Bar Press: 2 warms, 40lbx8x3
Seated Side Lat: 1 warm, 25lbx10x3
Front Raise: 2 warm, 12lb DB, 10x3
Tricep Press: 2 warms, 30x10x3
DB Ext: 1 warm, 20lb DBx10x3
35 Min Cardio Stairmill

Macros:
Total Cal=1350
Fat=38
Carbs=100
Protein=121

Macros 6/5

Total Calories: 1350
Fat: 44
Carbs: 95
Protein: 130

D Jacoby Training 6/5

Workout Legs/Hams/Back

Leg Ext: 1 warm, 70x10x3 sets
Front Squat: 2 warms, bar+20lbsx3 (ouch!)
Sumo Squat: 1 warm, 35x10x3
Step ups: 15 lb DBx10x3
Calves: calf machine 80x20x3
Lat Pull Down: 2 warms, 75x10x3
Deads: bar only: 1 warm, barx2
Bench Row: 1 warm, 30x10x3
Leg curls: 2 warms, 75x10x3
Abs: 3 sets of 15

No cardio; Yardwork this afternoon....Cardio tomorrow a.m.

Workout and Macros 6/4/11

Combined chest, shoulders, and bis today...
Inc Press: 2 warms, 40lbsx10repsx3
Flat Press: 1 warm, 45x8x3
Dips=failure (ouch!)
Shoulder press: 2 warms, 40x10x3
Lat raise: 1 warm, 25x10x3
Front raise: 1 warm, 40x10x3
Bicep curls: 2 warms, 30x10x3
Rope curls: 1 warm, 40x10x3
30 minute run=2.25 miles;

Macros:
Total Calories: 1280
Fat: 35
Carbs: 92
Protein: 137.4