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