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